It's the month to think about Men's Health 

Welcome to our latest newsletter

Don’t panic! We may be back in lockdown, but we’re delighted to say that we’re running as normal during November.

As a clinical facility providing medical care and with our continued COVID-19 protocols we have in place, you're completely safe to visit the Heeler Centre for your usual treatments.

Thanks to our COVID protocols, you’re completely safe to visit the Heeler Centre for your usual treatments.

Here’s a list of all our therapists available during November:

Osteopaths - Paul, Lee, Alex, Sujin

Sports Therapist - Jade

Massage Therapist - Carrie

Podiatrists - Jo, Jo & Nikki

Acupuncturists - Jeremy & Mo

Homeopath - Julie (virtual only)

Nutritionist - Claire

Counsellors- Lorna, Sarah & Imogen

If you're visiting the centre, please remind yourself of our protocol at the foot of this email. If you want to book with any of our available therapists, just call our reception on 01273 843780 and they’ll book you in.

Now, we’ve got that out the way, let’s talk about MEN. And, in particular, Men’s Health Awareness Month.

The whole of November is dedicated to thinking about men’s physical and mental health. 

There are many serious aspects to male health and we take a look at this in this issue of our monthly newsletter.

As always, if you have any feedback - good, bad or otherwise - we’d love to hear it. (Just reply to this email!)

Stay safe,

The Heeler Centre Team

Growing a moustache for Movember?

Guys - are you growing a moustache for Movember?

November has become a month when we’re usually treated to either some magnificent moustaches or realise why some people should never grow facial hair.

The important message behind Movember is about testicular cancer, which is the most commonly diagnosed cancer in young men in the UK.

To help spread awareness about what you can do to identify the early signs, here’s a link to the Movember website with a video that helps explain exactly how to check for the early stages of testicular cancer. If you’re not male, please share this with the men in your life and spread the word.

If you’re already growing a moustache for Movember, let us know and we’ll share your facial growth progress on our social channels!

Men - here's why you need to check yourself before you wreck yourself

Testicular cancer is just one of the common ailments that affect men. But, on top of this, there's a whole range of health problems - both physical and mental - that affect men disproportionately.

If you're a chap, there are some really important health facts worth checking yourself against to gauge the state of your wellbeing. Here are the key numbers (courtesy of Movember):

37 - a waist size of 37 inches or above puts you at increased chance of heart disease, diabetes and cancer

14 - men should drink a maximum of 14 units of alcohol a week

120/80 - this is the normal blood pressure for a male

150 - men should aim for 150 minutes of moderate physical activity each week

5 - men should aim to eat a minimum of 5 portions of fruit and veg each day

10 - cigarette smokers die 10 years younger on average than non-smokers

So the message is clear:

• Eat a healthy diet with plenty of fresh fruit and vegetable
• Drink lots of water
• Get at least 150 minutes of exercise each week
• Stop (or cut down) on smoking and alcohol
• Get your weight down to a healthy level

The good news is we can absolutely help you reach these goals to keep you free from pain, disease and other health problems. 

From keeping you injury-free so you can continue to exercise to helping you stop smoking, let’s work to keep you fit, healthy and enjoying life as you should.

If you would like to discuss any of these aspects of physical health and how we can help, call our reception team today. All calls are completely confidential and no-obligation. 

Tackling injuries around winter sports - how to stay injury-free

The second COVID lockdown may have paused rugby and football matches for most of us, but we still need to be careful of the threat of winter injuries.

Around this time at the Heeler Centre, we start treating injuries which are usually caused by temperatures plummeting, more mud and water on pitches and not enough preparation for the challenges to our bodies that brings.

Staying fit and injury-free in the cold and wet weather is simple. You just need to follow some simple rules:

1. Warm-up and cool down properly. There’s nothing worse for our muscles and tendons than jumping into action without being warmed up first. Warming up doesn’t necessarily need to be stretching; warming up can be as simple as lightly jogging or going through some dynamic movements to prepare your body for more strenuous activity. We always recommend cooling down with stretches. Anything you can do immediately after your matches or workouts will help prepare you for your next match or workout.
2. Wear the correct footwear. It may seem obvious, but wearing the right footwear for the weather and the terrain is essential. Injuries can be caused by overextending and slipping due to lack of grip or from footwear being too “grippy” which can limit movement on particularly muddy ground. 
3. Treat injuries quickly. It may seem like that little niggle or bump can be run off but the truth is the sooner you can treat an injury, the less chance it has to derail your future play. Get treatment as quickly as possible after an injury, either at treating at home with rest and ice or by calling us and seeking our help.

There’s also another form of injury that many parents will also experience during the winter season: the pain of having to stand out in the cold and rain spectating and supporting their kids!

It goes without saying, you always need to wrap up warm - but check your posture as the combination of standing for a few hours putting pressure on your back and the cold and wind can heighten back pain problems. If possible, keep moving rather than standing rooted to the spot.

If you’re suffering from any sports-related injuries, be sure to get in touch as we can help right away. Call our reception team below.

[Video] Best warm up exercises for dads

Why men need to look after their heads as well as their bodies 

One of the most overlooked aspects of men’s health is mental health. A huge 75% of all suicides in the UK are by men.

There are lots of issues that result in mental health issues in men, with the most common being stress, anger and anxiety. 

According to the Men’s Health Forum, one in four people will experience some kind of mental health problem over the course of 12 months. We’re not alone in that respect. However, the issue has been that men have traditionally been less willing to talk about mental health issues.

Thankfully, this situation is changing and men are willing to not just talk but are being heard when they ask for help.

Here are a few ways that have been proven to help when dealing with mental health challenges for men:

Counselling.
If you’re going through a tough patch in your life right now - which is perfectly understandable with all the challenges of COVID and lockdown - please remember, you’re not alone. However, that doesn’t make it any easier to talk about your situation, particularly if the stress and pain relate to those closest to you. Speaking to someone who is trained to help and can provide support is a good way to share your issues and bring them out in the open in a supportive and calm environment. Our counsellors are all trained for these situations.  Most importantly, they are discreet and operate in total confidentiality. You don’t even need to come into the clinic now with Zoom appointments available. For a non-judgemental, no-obligation chat with one of our counsellors, please contact the clinic and we’ll put you in touch. 

Get enough sleep.
One of the biggest causes of stress is lack of sleep. As Mind explains on its website: "Poor sleep leads to worrying. Worrying leads to poor sleep. Worrying about sleep is like your mind trying to fight itself. That's a horrible place to be." Breaking the cycle of poor sleep will make a huge difference in your mental state. 

Stay physically fit.
Our physical fitness can a huge impact on our mental fitness. When we feel stressed and anxious, it can cause all kinds of physical health problems as we hold that tension and stress in our body. Equally, if our bodies are filled with tension, it can cause stress. (Ever struggled to breathe properly because your chest muscles felt so tight?) Staying physically active can help, as can having a relaxing massage to drain stress and tension away from your body. 

For more information on dealing with the above issues, go to Mind.org.uk for more advice on mental health.

To discuss any of the issues raised here, please get in touch with our reception team who will pass you to the most appropriate therapist to help.

New clinic protocols - Track & Trace

• Pre-arranged appointments only… please call or book online.
• Please wear a mask when arriving at the clinic and when in reception area - we have masks to help yourselves to if you don't have one with you.
• Hand sanitise or wash hands on entering the clinic.
• Please arrive exactly on your appointment time to reduce time spent in reception waiting areas. 
• Please aim to maintain the 2m social distancing measure where possible.
• If possible, please pay contactless up to £45.
• As of 24th September, it was a legal requirement for the clinic to help with track and trace...you’ll be asked for permission to be able to use your details that we have stored should we need to contact you. 
• Our patients are not obliged to but we are required to provide an NHS QR track and trace code to scan using the NHS app.