The health and wellbeing of each and every one of our people is our top priority. To raise awareness of some of the health issues faced by our workforce on a daily basis; which can often have serious, long-term or even life-changing effects, we are producing monthly Occupational Health & Wellbeing Campaigns for our staff. These campaigns are delivered to all our staff via email, posters and toolbox talks on site.
Please see below for the campaigns we have issued so far.
No doubt that you will have already noticed that we have entered the hottest part of the year; temperatures are expected to regularly exceed 30°C until September.
As specialist roofing contractors, we have little choice but to spend a lot of our time outside, working whilst exposed to the effects of the summer heat.
Just like cars on hot days, our bodies can overheat and start to break down; this is called heat exhaustion.
If someone is showing the signs of heat exhaustion they need to be cooled down. Things you can do to help cool someone down include:
Stay with them, they should start to cool down and feel better within 30 minutes.
If they are not feeling better within 30 minutes, feel hot and dry, are not sweating, have rapid or short breath, have a seizure or lose consciousness they may have heat stroke, which is a medical emergency - call 999.
To help prevent heat exhaustion or heat stroke:
Keep an eye on people known to have long-term health conditions (like diabetes or heart problems) because they're more at risk of heat exhaustion or heat stroke.
More information can be found using the below link:
The summer is one of the busiest times of year for Allard. With the additional academy works, people’s holidays and labour shortages to juggle on top of our regular works, some of us will no doubt be feeling like things are getting out of control.
Feeling like you aren't in control of events in your life can cause stress.
Stress may be related to:
It's important to tackle the causes of stress in your life if you can. Avoiding problems rather than facing them can make things worse.
Stress can affect how you feel emotionally, mentally and physically, and also how you behave.
How you may feel:
How you may have:
How you may feel physically:
How you may behave:
The NHS promotes 10 simple steps you can take to help deal with stress:
Exercise won't make your stress disappear, but it will help to clear your thoughts and let you deal with your problems more calmly. A healthy body leads to a healthy mind; try getting started with exercise.
There's a solution to any problem. Thinking, “I can't do anything about it”, will make stress worse. Take control of the situation and find a solution that satisfies you and not just someone else.
Connect with people
A good network of colleagues, friends and family can ease your troubles and help you see things in a different way. Friends help us relax, we often have a laugh with them, which is an excellent stress reliever.
Have some 'me time'
Here in the UK, we work the longest hours in Europe; we often don't spend enough time doing things we enjoy. Set aside a couple of nights a week for some quality time away from work.
Setting yourself goals and challenges, whether at work or outside, such as learning a new skill, or a new sport helps to build confidence. This will help you deal with the stresses in life.
Avoid unhealthy habits
Don't rely on alcohol, smoking and caffeine as your ways of coping, these crutches won't solve your problems. You need to tackle the cause of your stress.
Help other people
Helping people who are often in situations worse than yours will help you put your problems into perspective. The more you give, the more resilient and happy you feel in yourself.
Work smarter, not harder
Working smarter means prioritising your work, concentrating on the tasks that will make a real difference. Leave the least important tasks to last, accept that your in-tray will always be full!
Try to be positive
Look for the positives in life; the things for which you're grateful. People don't always appreciate what they have. Try to be glass half-full instead of glass half-empty.
Accept the things you can't change
Changing a difficult situation isn't always possible. Try to concentrate on the things you do have control over, this way you feel less conflicted and are more focused on the things that make you happy.
Also remember that Allard Construction is a partner with Mates in Mind and as a partner we have access to a range of people who can advise on matters including stress: Try 0345 605 1956.
Having a nutritious and well-balanced diet can provide a valuable boost to career success. Consuming healthy food can improve your energy levels, brain power, increase your ability to concentrate and handle stress, and enhance your overall sense of well-being.
Glucose is key to keeping our brains alert and focused throughout the day. Certain foods and drinks, such as chocolate and fizzy drinks, release glucose into our bloodstream quickly. We experience around 20 mins of alertness followed by a drastic sugar crash – not what you want when you have meetings to attend/projects to complete. Healthier foods, like nuts, seeds and fruit, release glucose slowly and can raise your productivity levels by a whopping 20%! Having a diet rich in omega-3 fatty acids, antioxidants, vitamins and minerals will help you fly through your to-do list in record time.
The old saying - healthy body, healthy mind. Consuming a diet rich in fruit and vegetables promotes emotional well-being and feelings of happiness and calmness, having a massive effect on work life. Omega 3 fats are an essential nutrient for brain function and may protect against anxiety and other psychiatric disorders. Furthermore, eating more tryptophan-containing foods like pork, chicken, seeds and walnuts will make your body release more serotonin, your feel-good neurotransmitter.
Getting a decent night’s sleep clears your mind and renews your energy. This means you will be ready to tackle new tasks with drive the next day. Drinking lots of coffee can drastically affect your sleeping patterns – it takes six hours for just half the caffeine you ingest to leave your body! Likewise, eating lots of refined sugar can mess up our insulin levels and make it hard to get to sleep. Steer clear of caffeine and processed sugars in the evening and enjoy plenty of shuteye.
Eating well means that your immune system is better able to fight off infection and germs, particularly at this time of year when colds and flus begin to rise. An un-balanced diet means you’re much more likely to have to take a sick day and fall behind on your workload. Having a nutritious diet also reduces your risk of life-changing conditions such as asthma, allergies, obesity, heart disease and diabetes.
Spicy Avocado Wraps
Pan-fry chicken/veggie chicken with lime, chilli and garlic. Squash half an avocado onto each seeded tortilla wrap, add peppers and sprinkle with coriander. Pile chicken etc. onto wrap and cool before assembling for packed lunch. Simple but full of flavour and under 450 calories.
Zingy Salmon & Brown Rice Salad
Cook rice with soya beans and drain. Microwave/grill salmon. Fold cucumber, spring onions, coriander and salmon into the rice and beans. In separate bowl, mix lime zest and juice, chilli and soy, and pour over rice before serving. This ideal combo of slow releasing carbs, lean protein and heart-friendly fats.
If you are not used to eating a healthy diet that promotes your well-being, making gradual changes can help you improve the way you eat in the long run. Substitute high-calorie, sugary drinks for water, for example, and switch from full-fat to low-fat dairy products.
Selecting lean meats instead of fatty cuts and whole-wheat grains instead of refined grains can lower your intake of unhealthy fats and increase your dietary fibre intake. Fresh fruits and vegetables contain less sodium than canned, and snacking on fresh, crunchy produce like carrots, apples and cucumber slices is healthier than the fats and salt in chips.
There will never be a perfect moment to quit smoking. Don’t wait for life to change, it won’t!
Stoptober is a national stop smoking challenge. Stopping smoking for a month mean’s you’re five times more likely to stay smoke free for good! Getting started is sometimes the hardest thing to do, but with free expert support, stop smoking aids, tools and practical tips it can be done.
Quit smoking with your free personal quit plan here: https://www.nhs.uk/oneyou/be-healthier/quit-smoking/stoptober/
Feel healthier – Stopping smoking is one of the best things you’ll ever do for your health, no matter how long you’ve smoked for. Smoking increases anxiety and stress, despite its image to relieve stress. Smokers are more likely to suffer from depression.
Save money – If you smoke a packet a day, you could save around £300 each month! Calculate the savings you can make using the link - https://www.nhsinform.scot/stopping-smoking/calculate-my-savings
Protect your family – More than 80% of smoke is invisible and odourless. Protect your loved ones from harmful second-hand smoke and reduce their risk of developing asthma, meningitis and cancer.
Get the Stoptober app from the NHS website to track your progress, see how much you're saving and get daily support wherever you are.
Listen to Terri’s Story and get inspired - https://www.nhs.uk/oneyou/for-your-body/quit-smoking/terris-story/ or read NHS’s Quit Smoking Tips - https://www.nhs.uk/smokefree/why-quit/quit-smoking-tips
“The secret of getting ahead is getting started” – Mark Twain
Understanding the importance of fire safety can save lives. Fire can be extremely dangerous and hazardous if not managed carefully. It does not matter what environment you are in whether it be at home or at work people must be able to identify the potential triggers and fire safety plans.
It is imperative for all businesses and homes to have a fire safety plan. Before you create you fire safety plan a fire risk assessment should be carried out irrelevant of what environment you are in. Below is an example of what your fire risk assessment should contain.
1. Electrical fault – do not overload electrical circuits and make sure all appliances are turned off at the end of the day. If any electrical faults happen at work they must always be reported. Make sure all electrical wiring is approved by a professional electrician.
2. Discarded cigarettes – staff should only smoke in a designated area and properly disposed of.
3. Not correctly storing chemical substances – always make sure they are stored in a safe place with hazardous labels and warning signs.
4. Cooking equipment – always make sure you stay in the room if you are cooking never leave the kitchen unattended.
5. Heating – if you have portable heaters make sure they are not near clothing or any other materials.
Whether you are in a low or high risk environment all houses and buildings should have fire fighting equipment installed and clearly marked. Equipment should be correctly installed, tested and maintained to ensure that if a fire breaks out you are prepared.
Examples of fire-fighting equipment:
It doesn’t matter whether you are at work or at home having a fire safety plan in place is key. This means in case of a fire breaking out everybody knows how to respond. You plan should include the following:
There are many different plans you can put in place depending on what environment you are in. Click the link below to see an example of a fire risk assessment checklist.
All staff or families should be trained and informed of what to do in an event of a fire. It is also recommended that a fire alarm test should be carried out for all buildings at least once a year. Regular training should occur so that your fire safety plan stays fresh in everyone’s mind and so that everybody is fully prepared.
Bonfire Night can be an exciting night for all, but it is important to stay safe when attending a bonfire event. Figures support that attending a large public display results in far fewer people getting injured than a small family or private event. If you are hosting a small event it is advised to follow the Firework Code. It is important to note that even at the larger displays’ safety is key.
Informed common sense is ultimately the greatest defence against harm. Should a situation occur or matters get out of hand it is critically important to stay calm and call the emergency services if required.
So now you have a little more knowledge and understanding of some of the hazards that could occur on Bonfire Night. If you have the right plans and precautions in place and keep these safety tips in mind it will be a great, fun evening for all.
For more safety information visit: http://www.bonfire-night-safety.co.uk/
The Christmas season is fast approaching where many of us attend Christmas work parties or celebrations with friends and family. Even though December is the month to celebrate and socialise after a year of hard work we must still remember the effects alcohol can have on our minds and body and the serious dangers of drink driving.
It is important to know exactly how much alcohol you are consuming and how different alcoholic drinks can differ in regards to short and long term risks.
You need to be aware that the volume of alcohol differs from drink to drink. Spirits are considerably stronger than wine and beer. For example, standard spirits are normally around 30-40% ABV (alcohol by volume) meaning that these drinks contain 30-40% of pure alcohol. A pint of beer is roughly 5% and a glass of wine is 11%.
Always check the strength of your drink which can be found on the side of the bottle and will be labelled as ABV.
If you are mixing alcohol and soft mixers it is important to remember that this can sometimes mask the taste of the alcohol and make it easier to drink and therefore in many cases means you consume a lot more alcohol.
If you are drinking from home it can be difficult to know exactly how much alcohol you are consuming. It’s recommended to purchase a 25ml measure so you can track how many units you have consumed.
· Opt out when being offered a shot and choose a long drink which will avoid how quick you consume this level of alcohol.
· Always check the side of your drink to see the volume of alcohol you are consuming.
· If you are driving why not try an alternative alcohol free beer or ‘spirit’.
· Try not to mix energy drinks and spirits as this could cause serious health issues. When alcohol is mixed with caffeine, the caffeine can mask the depressant effects of alcohol. Even though caffeine is a stimulant and alcohol is a depressant mixing the two together does not cancel the other one out. As a result, people are likely to drink more alcohol and become more impaired than they realise.
Alcohol effects nearly every part of the body and can seriously damage some of your most important organs. The core organs that are normally effected by alcohol misuse include the brain, nervous system, liver, pancreas and heart.
If you are continuously drinking alcohol it will start to weaken your immune system which will make you extremely vulnerable to serious infections. Your blood pressure will dramatically increase which could cause major cardiovascular risks such as strokes and heart attacks.
See below for the long term heath effects associated with alcohol misuse.
Irrelevant of how many alcohol drinks you have consumed any amount of alcohol will go straight to you bloodstream which effects peoples ability to drive.
So what are the dangers?
· Alcohol reduces your ability to concentrate.
· Your level of judgement is reduced in turn limiting the capability to foresee potential risks whilst driving.
· Alcohol can affect your vision which can be an extremely dangerous when driving.
· Your reaction time slows down.
· Drinking alcoholic drinks affects coordination.
Drink driving penalties and consequences
If you are found guilty of drink driving the effects could be life changing. Depending on the severity of the of the offence you can be fined, banned or even imprisoned. See below for the list of punishments according to gov.uk: (https://www.drinkaware.co.uk/alcohol-facts/alcohol-and-the-law/drink-driving-penalties/)
1. Being in charge of the vehicle could result in 3 months imprisonment or £2,5000 fine or potentially a driving ban.
2. Driving or attempting to drive the car could mean a person is faced with 6 months imprisonment, an unlimited fine or a driving ban of a least 1 year.
3. Refusing to provide specimen of breath, blood or urine could lead to 6 months imprisonment, unlimited fine or a ban from driving for a least 1 year.
4. Causing death by dangerous driving could result in 14 years imprisonment, unlimited fine or a ban from driving for a least 2 years.
As well as the above legal implications if you are caught drink driving you could lose your job and potentially find it difficult to secure another as this will be seen on your driving licence. Having a drink driving offence could mean you are refused entry into certain countries such as USA.
Even though work Christmas parties are the one time of year to let your hair down and enjoy the evening with your colleagues after a year of hard work your tolerance level of alcohol should not be ignored or forgotten.
Tips to limit your drinking and staying safe at your Christmas parties
· Eat beforehand – Make sure you eat a meal before going out. Eating will delay the absorption of alcohol in your bloodstream.
· Be wise when choosing drinks – Opt for smaller measures such as a 125ml of wine rather than a 175ml. Always ask the barman if there are an alternative option that is a lower strength.
· Stay hydrated – It is recommended that you drink water before your night out and to have a few glasses in between your alcoholic drinks so that you replenish the water in your body. Drinking a few glasses once you get home is also key to avoid the hangover!!
· Plan your journey home – Have a taxi booked before you head out or make sure you have several different licensed taxi numbers in your phone.
· Don’t leave on your own – Never leave your Christmas party on your own, it’s best to leave with a group to avoid leaving anyone in a vulnerable position.
The term 'fitness' refers to general fitness (a state of health and well-being) and specific fitness (the ability to perform specific aspects of sports or occupations). Physical fitness is the functioning of the heart, blood vessels, lungs, and muscles to function at optimum efficiency, therefore, it is now defined as the body's ability to function efficiently.
Research suggests exercise brings major rewards. Some health experts have described it as a 'miracle cure' and a 'wonder drug.'
Can exercise reduce the risk of serious illness?
Regular exercise can:
In fact regular exercise appears to be more effective than many medications.
The NHS reports similar health benefits – plus a reduced risk of diabetes and dementia.
Can exercise help people who are already ill and those that suffer with mental health?
'Exercise seems to improve depressive symptoms in people with a diagnosis of depression when compared with no treatment or control intervention.' That was the conclusion of a review of existing research published in 2012. However the review also indicated that more high quality evidence is needed to confirm this.
Exercise may also reduce the severity of depression for older people.
What types of exercise do we need to stay independent?
Whether you're 19–64 or 65+ advice from the NHS is similar. If you are generally fit and have no health conditions that limit your mobility, you should do both aerobic and strength exercises.
Three elements in particular are important to ensure we maintain physical independence throughout life, as you can see in the practical examples below:
Strength: being able to exert enough force to lift, pull and push (needed for everything from climbing stairs to carrying shopping – and even getting tops off bottles).
Stamina: being able to keep going, for instance when running or walking, without getting tired and out of breath very quickly (useful if you need to get somewhere in a hurry – or even to keep up with your children or grandchildren).
Suppleness: being able to bend, stretch, twist and turn through a full range of movement (useful for jobs around the house, cleaning, gardening, and even getting in and out of cars).
Cancer Research UK advises that it is never too late to start exercising even if you have been inactive for years.
You can exercise more, at no financial cost, in your daily life. For example you can get off the bus a few stops early and walk the rest; walk up the stairs rather than taking the lift; walk to the local shops, rather than taking the car; and go and talk to colleagues in other departments instead of emailing them.
Physical activity is easier to keep up in a social context – for example with family, friends or colleagues. It is often more enjoyable and you can support and motivate each other.
Three practical tips to maintain your motivation and keep exercising:
It also helps to do several complementary types of exercise, to ensure that together they are providing the strength, stamina and suppleness you need. For instance:
Walking is good for stamina and leg strength, as is cycling;
However it is advisable to consult your doctor before doing anything too strenuous.
Exercise can make a real difference to our health.
It can reduce the risk of serious illness – and may even help us recover if we become seriously ill.
The three S's (strength, stamina and suppleness) are important if we want to remain physically independent.
Swimming is good for all three.
There are many ways to get active – you don't have to join a gym.
Exercising with other people, with a goal that matters to you and with a regular schedule can all help you keep you motivated.
Manual handling accidents, as a result of pushing, pulling or lifting heavy objects or machinery, account for more than a third of all reported accidents each year.
Moving and handling, also known as 'manual handling', is any action involving physical effort to move or support an object or person by:
When pushing or pulling a load, the Health and Safety Executive provides the following guidance:
Prostate cancer is the most common cancer in men in the UK. It usually develops slowly, so there may be no signs for many years.
These symptoms do not always mean you have prostate cancer.
Many men's prostates get larger as they get older because of a non-cancerous condition called Prostate Enlargement.
Only men have a prostate gland. The prostate is usually the size and shape of a walnut and grows bigger as you get older. It sits underneath the bladder and surrounds the urethra – the tube men urinate (pee) and ejaculate through.
Prostate cancer can develop when cells in the prostate start to grow in an uncontrolled way. Prostate cancer often grows slowly to start with and may never cause any problems. But some men have prostate cancer that is more likely to spread. This needs treatment to stop it spreading outside the prostate.
In the UK, about 1 in 8 men will get prostate cancer at some point in their lives.
Men aged 50 or over, men with a family history of prostate cancer and Black men are more at risk of getting prostate cancer.
Below are some of the very basic facts and figures about prostate cancer.
Across the UK
There is no single test for prostate cancer. All the tests used to help diagnose the condition have benefits and risks that your doctor should discuss with you.
The most commonly used tests for prostate cancer are:
For many men with prostate cancer, treatment is not immediately necessary.
If the cancer is at an early stage and not causing symptoms, your doctor may suggest either "watchful waiting" or "active surveillance". The best option depends on your age and overall health. Both options involve carefully monitoring your condition.
Some cases of prostate cancer can be cured if treated in the early stages. Treatments include:
Some cases are only diagnosed at a later stage, when the cancer has spread. If the cancer spreads to other parts of the body and can't be cured, then treatment is focused on prolonging life and relieving symptoms.
All treatment options carry the risk of significant side effects, including erectile disfunction and urinary symptoms, such as needing to use the toilet more urgently or more often.
For this reason, some men choose to delay treatment until there's a risk the cancer might spread.
Newer treatments, such as high-intensity focused ultrasound (HIFU) and cryotherapy, aim to reduce these side effects.
Some hospitals may offer them as an alternative to surgery, radiotherapy or hormone therapy. However, the long-term effectiveness of these treatments is not known yet.