|
Berwick Area Heart Support Group
March 2005 Newsletter
Next meeting March 2nd at the Day Hospital Berwick Infirmary 7pm – 9pm Guest Speaker David Shell Modern Matron at Berwick Infirmary
- Future Programme
- April 6th Graeme Gillespie :- relaxation
- May 4th Dr Lavender :- Director Public Health
- June1st A.G.M and Dr Higham :-Cardiologist
*****
Jae Jones from Patient Advice & Liaison Service, PALS, gave the talk at our February meeting. Did we know PALS existed? The posters are in most medical venues but do we recognise them? I guess few if any of us knew that the NHS has the PALS’ facility. Jae not only told us about PALS but also gave us a broader picture of the NHS. The NHSisourservice. We expect high standards. There is a formal complaints procedure. (Each Trust has its own complaints system, as does BGH at Melrose). Most of us already know that, but most are probably reluctant to use it. PALS could be the answer to such problems. We can be assured of a confidential follow up. Also any pattern, which shows that a problem is not just a ‘one-off’, will result in the NHS taking notice at every level. PALS make quarterly formal reports. Many of us have had warm experiences with the NHS (…well … afterwards, blue lights and all…) and will have written our gratitude to the hospital, ward staff etc. Why not log it with PALS and tell the service when (and how) it is getting it right?
PALS has a local officer (Jae) at Alnwick (free phone 0800 032 02 02) with 11 officers North of the Tyne and a HQ in Morpeth. They are also recruiting volunteers. They have a rapid response in office hours if you think the matter is urgent. This is not ‘formal complaints’. Probably most of the time PALS is acting like a NHS version of Citizens Advice Bureau. Those queries about NHS services, including dentists *, pharmacists, GPs, hospital, and LINKS with Social Services, Benefit Agency, can all be handled. Those 6 phone calls. PALS can do them for you. Do you understand your hospitalresults, tests and so on? Do you know what you want to ask your GP?
CONFIDENTIAL ADVICEis available from PALS.
[* my emphasis, Phil H] Phil adds a personal note. Some of our members at the meeting remembered a few horror stories, some of them admittedly going back a bit. Cleanliness? Late ambulance? Come on don’t moan. Raise it. As a group we now know to whom we can turn. (PALS will both help and log the matter). I personally have seen huge improvements since I had my big event 15 years ago. De-fib? In those days my Doctor had to follow behind the ambulance all the long way to BGH. Clot busting? Whoever gets to you first can do it. When we started our support group we were writing letters asking why was there no cardiac rehab in Berwick? We have got it. Specialist nurse led clinics for chronic problems (and lifestyle adjustment, stopping smoking etc.) They are here, or coming. Chest pain clinics? These appear to make a difference. We can show our support by saying so.
Click to return to index
*****
Donations
General Mills Charity Committee Berwick (Jus Rol ) have given us an initial donation of £50.00 towards our running costs, and are also going to help by providing the paper for our newsletters and leaflets. Through this years Border Marches on 15th May, which General Mills Berwick are supporting, they will be able to make a further donation as their “marchers” will obtain sponsorship for taking part. Two “marchers” have already said that the sponsorship they raise will come directly to the group. Next months newsletter will have a sponsor form attached for anyone wishing to help, and if any one from the group is taking part in the walks and would also like to help our funds by raising sponsorship please let us know
*****
Fruits, Vegetables, and Heart Disease
We are always being told to eat at least 5 portions of fruit and vegetables a day to reduce the risk of heart disease, diabetes and cancer. We all try to eat these five portions daily but what benefits do the different fruit and vegetables give us? We know the old tales that an apple a day keeps the doctor away, eating carrots will help you see in the dark, eating garlic keeps your partner at bay. I've read some of the latest research papers and picked some of the more interesting information for the newsletter.
Although not all of the research is consistent, there is compelling evidence that a diet rich in fruit and vegetables can have many positive effects upon health. Fruits and vegetables can lower the risk of heart disease, high blood pressure, diabetes and cancers. Their high dietary fibre content helps control blood glucose levels and reduces blood cholesterol. They contain not only antioxidants but also other phytochemicals (plant and vegetable nutrients) which reduce the risk of coronary heart disease.
More than any other foods, fruits and vegetables are filled with heart-healthy vitamins such as A, B, C, E and fibre, which can reduce the risk of blood clots, potassium, which can help control blood pressure, folic acid which can help lower levels of a heart disease. (Folic acid promotes reduction of homocysteine in the blood).
Homocysteine is thought to be an important risk factor for heart disease. High levels may not only injure the walls of the coronary arteries which can start the build up of cholesterol they can also promote blood clots.
Minerals like potassium, calcium, magnesium, zinc and manganese, are all vital for good health and disease prevention Fruits rich in vitamin C and green, leafy vegetables seem to be particularly beneficial.
One of the most heartening results of one study was its conclusion that increasing fruit and vegetable intake by as little as one serving per day can have a real impact on heart disease risk. For every extra serving of fruits and vegetables participants added to their diets, their risk of heart disease dropped by 4%.
Click to return to index
Fruits, Vegetables, and Blood Pressure.
High blood pressure is a high factor for heart disease and stroke, and research increasingly finds that diet can be very effective tool for lowering blood pressure. One of the most convincing associations between diet and blood pressure was found in the Dietary Approaches to Stop Hypertension (DASH) study. This study examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat.
The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg. These findings suggest that making such changes in dietary patterns--which include increasing fruit and vegetable intake--can lower blood pressure without medication.
Include in your vegetable and fruit intake some of the blue, the orange, and the red, yellow and dark-green varieties. The more colourful and varied your choice the healthier it usually is and, as an easy rule, the darker and brighter the colour of the vegetable the more useful nutrients they usually contain.
The more starchy vegetables such as corn, butternut, pumpkin, peas, root vegetables and sweet potatoes should also be balanced with the less starchy vegetables such as courgettes, green beans, spinach, broccoli and cauliflower.
Food sources of vitamins and antioxidants
Almost all fruit and vegetables and plant-based foods have something going for them nutritionally. A few plant sources can be picked out as especially rich in certain nutrients. Soya and lentils are rich in folic acid as well as protein. Almost all nuts have useful amounts of protein and minerals and B vitamins. Almonds and walnuts are particularly good. Brazil nuts are an exceptional source of selenium. Bananas are rich in Vitamin B6 (but they contain also a lot of calories!), Carrots have 2 kinds of beta-carotene, which is the starter material for our body to make our own Vitamin A. Black currants are very rich indeed in Vitamin C. Tomato, especially the paste cooked with a little oil, has a useful anti-oxidant called lycopene. Strawberries and blueberries particularly are rich in other anti-oxidants. All the berries, plums and cherries have plenty of anti-oxidants. Onions (especially raw) and broccoli and kale are rich sources of similar plant “phyto” nutrients. Turmeric also has an ingredient valuable enough for health for it to be a regular addition to recipes.
Phil & Terry
Click to return to index
*****
Wally’s Yarn
A monkey is sitting in a tree smoking a joint when a lizard walks past and looks up and says to the monkey "Hey! What are you doing?" The monkey says "Smoking a joint, come up and have some."
So the lizard climbs up and sits next to the monkey and they have a few puffs. After a while the lizard says his mouth is 'dry' and is going to get a drink from the river.
The lizard is so stoned that he leans too far over and falls into the river. A Crocodile sees this and swims over to the lizard and helps him to the shore, then asks the lizard, "What's the matter with you?" The lizard explains to the crocodile that he was sitting smoking a joint with the monkey in the tree, got too stoned and then fell into the river while trying to get a drink. The crocodile says he has to check this out and walks into the jungle, finds the tree were the monkey is sitting, finishing a joint, and he looks up and says "Hey you!" The Monkey looks down and says "Jeepers creepers “ How much water did you drink?!!!!"
Click to return to Wally’s yarns
*****
High Blood Pressure
Research has found that diet affects the development of high blood pressure, or hypertension (the medical term). Recently, two studies showed that blood pressure can be lowered by following a particular eating plan-called the Dietary Approaches to Stop Hypertension (DASH) eating plan-and reducing the amount of sodium consumed. While each step alone lowers blood pressure, the combination of the eating plan and a reduced sodium intake gives the biggest benefit and may help prevent the development of high blood pressure.
*****
Tips To Reduce Salt and Sodium
- Use reduced sodium or no-salt-added products. For example, choose low- or reduced-sodium, or no-salt added versions of foods and condiments when available.
- Buy fresh, plain frozen, or canned with "no-salt-added" vegetables.
- Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types.
- Choose ready-to-eat breakfast cereals that are lower in sodium.
- Limit cured foods (such as bacon and ham), foods packed in brine (such as pickles, pickled vegetables, olives, and sauerkraut), and condiments (such as MSG, mustard, horseradish, catsup, and barbecue sauce). Limit even lower sodium versions of soy sauce and teriyaki sauce-treat these condiments as you do table salt.
- Use spices instead of salt. In cooking and at the table, flavour foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends. Start by cutting salt in half.
- Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavoured rice, pasta, and cereal mixes, which usually have added salt.
- Choose "convenience" foods that are lower in sodium. Cut back on frozen dinners, mixed dishes such as pizza, packaged mixes, canned soups or broths, and salad dressings-these often have a lot of sodium.
- Rinse canned foods, such as tuna, to remove some sodium
Click to return to index
*****
Recipe of the month
Spicy Baked Fish
1 pound cod (or other fish) fillet
1 Tbsp olive oil
1 tsp spicy seasoning, salt free
1. Preheat oven to 350°F. Spray a casserole dish with cooking oil spray.
2. Wash and dry fish. Place in dish. Mix oil and seasoning, and drizzle over fish.
3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Serve with rice.
Makes 4 servings.
Click to return to recipes
Scallion Rice
41/2 cups cooked rice (in unsalted water)
11/2 tsp bouillon granules,(stock) unsalted
1/4 cup scallions (spring onions), chopped
1. Cook rice according to directions on the package.
2. Combine the cooked rice, scallions, and bouillon granules,(stock) and mix well.
3. Measure 1 cup portions and serve.
Makes 5 servings.
Click to return to recipes
****
*
|
