UK-wide mutual healthcare
– based in York and proud of it
Benenden Healthcare Society is a mutual not-for-profit healthcare organisation helping members maintain their good health. Based in York since 1990 and helping members across the UK for over 100 years, we’re committed to the promotion of good health and wellbeing in the community.
Even though our members have access to an exclusive range of services, anyone can view our free online information.
Help ensure good health and wellbeing for all the family by taking a look at our fantastic healthy living articles.
A taster of what you can find online:
On your bike
Low impact, high benefit
Because cycling is low impact, it’s one of the more comfortable forms of physical activity and one of the safest ways to work out without risk of over-exertion or strain to muscles and joints.
The benefits of regular cycling
Cycling regularly will improve your strength, stamina, aerobic fitness and general muscle function and will help you maintain a healthy weight. The sheer pleasure of riding a bike can also help relieve anxiety, stress and depression.
If you consider that most of the little everyday journeys we make are less than five miles long (approximately 30 minutes of cycling), it’s easy to see how you could fit cycling into your daily routine − and reduce your carbon footprint − with little difficulty. Of course you’ll need a reliable, well-equipped bike to get started. If you haven’t cycled for a while, you might also benefit from a few refresher sessions with an accredited training scheme to get you back in the saddle.
Useful website
Be a triathlete – the easy way!
The benefits of a regular exercise session
You don’t have to take an ‘Ironman’ challenge to get major benefits from swimming, cycling and running. Just do a session of each exercise every week and you too can be a triathlete of sorts!
Endurance is a word synonymous with triathlons. Only the fittest of the fit can hope to swim 3.8km (nearly two-and-a-half miles), cycle 180km (112 miles) and run a 42.195km (26 miles) marathon back-to-back.
Nevertheless, the maximum-stamina sports event which started in San Diego‘s Mission Bay 34 years ago now has tens of thousands of disciples across the world.
They train year-round, entering everything from sprint races to Olympic distance events and the ultimate world championship, the Hawaii Ironman Triathlon, where midday temperatures often soar to 110°F (43°C) and crosswinds sometimes blow at 55 MPH (90 km/h). There are even mini ‘kids of steel’ events for girls and boys aged seven to 14.
But we don’t all have to compete in gruelling triathlons to derive considerable benefit from the three sports that make up an Ironman challenge. Just doing 30 minutes a day swimming, cycling or jogging will give you a pretty thorough body workout. Add friends and family into the mix and you have a set of social pursuits that will boost your cardiovascular system and potentially halve your risk of heart disease.
Dr Michael Sadler, Chief Operating Officer of advice and health information service NHS Direct, said: “Swimming, cycling and running are ideal forms of moderate exercise, that is exercise that makes your heart beat faster and makes you at least mildly out of breath.”
“This kind of exercise can help to reduce the risk of many health-related problems including obesity, diabetes, coronary heart disease, stroke, osteoporosis and some cancers.”
“It can also trigger the release of a brain chemical called serotonin, which boosts your mood and reduces feelings of anxiety and depression.”
“The key thing is to take it steady and not push yourself too hard too soon. Any improvement on what you currently do can make a big difference to your health and make you feel great.”
A Stir-fry recipe with oodles of noodles
A healthy family dinner that children will love
Stir-fry with oodles of noodles (serves 6)
You can use either dried noodles or fresh, but dried noodles must be cooked and drained following the directions on the packet before you start.
Be careful if you use chillies, because the juices will stay on your fingers and will sting if you rub your eyes or touch anywhere delicate. Wash your hands with soap immediately after cutting or picking up chillies. You can ask an adult to help when chopping them. Taking the seeds out under running water will help.
Prep 20 mins Cook 15 mins
Equipment
- weighing scales
- teaspoon
- tablespoon
- large bowl to soak dry noodles if you aren’t using fresh noodles
- sharp knife
- chopping board
- garlic crusher (optional)
- vegetable peeler
- grater
- wok
- wooden spatula
Ingredients
- 2 cloves garlic, peeled and crushed or chopped as small as you can thumb-sized piece of fresh ginger, peeled and grated
- 1 fresh chilli, chopped and seeds removed (optional) – see the note above for hints on handling chillies
- 1 courgette, sliced into strips
- 1 red pepper, seeds removed and sliced into thin strips
- 1 carrot, peeled first, then peeled into strips using the vegetable peeler
- 125g mushrooms, sliced
- l5 spring onions, sliced
- 125g mange tout
- l4 tablespoons of sesame oil
- 1 teaspoon of curry paste or powder
- 115g beansprouts
- 3 tablespoons 600g fresh cooked egg noodles or 250g dried – see note above of water
- 15g pack fresh coriander, chopped
- 2 tablespoons of soy sauce
Method
- Prepare the garlic, ginger, chilli, courgette, pepper, carrot, mushrooms, spring onions and mange tout. Weigh out and get ready the other ingredients.
- Remember to chop or peel the vegetables to the size given in the ingredients list, to make sure that everything cooks evenly and is ready at the same time.
- Heat the wok and add the sesame oil. When the oil is very hot, add the garlic, ginger and chilli (if you are using it) and stir with your wooden spatula for a few seconds. Add the rest of the prepared vegetables and curry paste or powder. Keep on a high heat and fry, stirring all the time. This is stir-frying!
- After a few minutes add the beansprouts and noodles.
- While stirring, add the water, coriander and soy sauce. You may need a little help, especially as you are using a wok. Stir well for a couple more minutes. The stir-fry is ready when the mushrooms and peppers have just wilted or shrivelled.
- Serve on plates or in bowls.
The sun has got his hat on but have you?
A little forward planning will help ensure you don’t pay with your health tomorrow for too much fun in the sun today.
There are a few simple steps that we can all take to make sure we stay safe in the sun:
- Spend time in the shade between 11am and 3pm
- Make sure you never burn
- Aim to cover up with a t-shirt, hat and sunglasses
- Remember to take extra care with children
- Then use factor 15+ sunscreen and re-apply often.
It’s also a good idea to check the global solar ultraviolet index – the UV index – which is a measure of the sun’s strength: the higher the risk, the better protection you will need. You can check today's UV index forecast for different parts of the UK and Europe at the Met Office website.
In addition, always be sure to report any mole changes or unusual skin growths to your doctor as these can be a sign of cancer.
And remember, it’s not only your skin that can get burnt: the Royal College of Opthalmologists warns that strong UV light can burn your eyes as well.
The College’s Simon Kelly said: “Over-exposure to ultraviolet light, such as a day at the beach or on the ski slopes without proper eye protection, can cause what is essentially a temporary, but painful burn to the surface of the eye (cornea) – similar to sunburn on the skin. Artificial light from sources like welding arcs or tanning beds, along with reflected sunlight from snow and water, are particularly dangerous.”
A hat with a brim or a peaked cap could shield you from as much as 50 per cent, while a pair of good quality sunglasses (price is not an indication) can block up to 100 per cent of UV radiation.
The best sunglasses to choose carry the 'CE Mark' and British Standard (BS EN 1836:1997), a UV 400 label and a statement that they offer 100 per cent UV protection. Make sure they offer protection at the side of the eye too to prevent UV rays getting behind your glasses – wraparound shades are not only cool, they’re safe!
Top tips to stay safe this summer
The sun isn’t the only summer hazard. Being prepared for a range of health issues can help ensure smiles all around:
- kids love water, especially on sunny days, so make sure ponds are fenced off or covered with a substantial grille when toddlers are around, ensure children are properly supervised in swimming pools and at the beach, and don’t let them play in rivers and lakes
- heatwaves can kill through dehydration, overheating, heat exhaustion and heatstroke. Stay out of the sun at the hottest part of the day – between 11am and 3pm, keep rooms cool and aired, drink water or fruit juice regularly (avoid alcohol, tea and coffee) and wear loose clothing and a hat outdoors
- if you suffer from hayfever, start taking any treatment at least two weeks before the time of year when your hayfever usually begins, get someone else to mow your lawn, smear petroleum jelly inside your nostrils to filter the pollen, don’t sleep with the windows open and wash your hair before you go to bed
- insect bites and stings are painful but harmless for most people, but some can experience an allergic reaction to being stung, which can be very dangerous. Remove a sting immediately with fingers or tweezers, wash sting and bite areas with soap and apply an anaesthetic cream. Seek emergency medical treatment if you experience any swelling or itching, wheezing, headache, nausea, fast heart rate, dizziness, feeling faint, difficulty swallowing, or a swollen face or mouth.
Reap the rewards of getting active
Swimming is an excellent way to get active that will help you feel refreshed and relaxed.
It’s ideal for people who have mobility problems or who want to protect their joints, because the water takes your weight. At the same time, having the pressure and resistance of the water all around you makes your body work that little bit harder.
Lane swimming at a steady pace will tone your whole body and burn more than 200 calories in half an hour. It’s particularly good for your heart and circulation because your heart has to pump blood hard to your arms and legs. It’s also great for your lungs because it forces you to breathe in a deep and rhythmic way, which gives your lungs a boost.
It’s never too late to learn
If you can’t swim, it’s never too late to learn. Most pools offer friendly classes for adults.
