Nourishing your bones

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11 July 2023

Bone disease is usually a silent risk – with a little effort it is possible to prevent, postpone or manage the effects, says expert Karen Geary

I’m quite focused on bone health – both osteopenia and osteoporosis are prevalent in my family. Osteopenia is characterised by lower-than-normal bone mineral density (BMD), but the bone loss is not as severe as in osteoporosis. It is often a precursor to osteoporosis. Individuals with osteopenia have weaker bones that are more susceptible to fractures than those with normal bone density, but less susceptible than those with osteoporosis.
However, not everyone with osteopenia will progress to osteoporosis – the journey is gradual and can take many years.
Osteoporosis is a more advanced and serious condition, characterised by significantly low bone density and deteriorated bone quality. Bones become fragile and prone to fractures, even with minor stress or trauma. Osteoporosis is often referred to as a ‘silent disease’ because it progresses without noticeable symptoms until a fracture occurs. Common sites of fractures associated with osteoporosis include the spine, hip and wrist. Women, particularly after menopause, are more prone to developing osteoporosis, but it can also affect men and younger individuals due to certain medical conditions or lifestyle factors.
Maintaining strong and healthy bones is crucial for overall well-being and quality of life. As we age, the risk of developing either osteopenia or osteoporosis increases. However, by adopting a balanced and nutritious diet, combined with a few lifestyle modifications, you can manage and potentially delay deterioration in bone health. It’s good to know the best foods to promote bone health. Here are some valuable tips to help you maintain strong and resilient bones.

What makes a good bone diet?

Protein
Protein is essential for bone formation and repair. Ensure that your diet includes lean sources of protein such as fish, poultry, lean meat, eggs, legumes and tofu. However, it’s important to strike a balance – excessive protein intake can lead to increased calcium excretion and place undue pressure on the kidneys. Aim for 0.8g to 1g of protein per kilogram of body weight, more if you are athletic or an older adult.
Calcium-rich foods
Calcium is an essential mineral that forms the building blocks of our bones. Incorporating calcium-rich foods into your daily diet is vital for bone health. Dairy products such as milk, yogurt and cheese are excellent sources of calcium. If you are lactose-intolerant or prefer non-dairy alternatives, consider fortified plant-based milks, calcium-set tofu and leafy green vegetables like kale, broccoli, spinach and bok choy. Oats, tahini, sesame seeds, chia seeds, poppy seeds and almond butter also contain good amounts of calcium. It’s important to note that studies suggest calcium supplements make NO difference, but ensuring an abundance of cofactors such as vitamins D and K2 and magnesium DO!
Vitamin D
Vitamin D plays a crucial role in calcium absorption, making it a key nutrient for bone health. Exposure to sunlight is the most natural way to obtain vitamin D, but it can also be found in fatty fish (salmon, mackerel), egg yolks and it’s in fortified foods like cereal. However, many individuals may require vitamin D supplements, particularly if they have limited sun exposure or are unable to meet their dietary needs. It’s recommended to regularly test your vitamin D levels, aiming for an ideal level of 75nmol/L.
Magnesium, Phosphorus and Boron
Magnesium and phosphorus are two minerals that work alongside calcium to maintain bone strength. Nuts, seeds, whole grains, legumes and dark chocolate are excellent sources of magnesium. Phosphorus-rich foods include seafood, lean meats, poultry, dairy products and nuts. Boron helps regulate calcium and magnesium levels and sources include apples, pears, nuts, bone broth, beans and lentils.
Vitamin K
Vitamin K is necessary for the production of proteins that regulate bone metabolism and mineralisation. Leafy green vegetables like spinach, kale and collard greens are rich in vitamin K. Other sources include broccoli, Brussels sprouts and fermented foods like sauerkraut and kimchi.

Lifestyle tips to prevent osteoporosis

Regular exercise
Engage in weight-bearing exercise like walking, jogging, dancing and resistance training, to promote bone strength and density.
Incorporate balance and flexibility exercises to reduce the risk of falls.
Avoid smoking
Smoking can negatively impact bone health. Also be mindful of caffeine, alcohol and fizzy drinks – high consumption of all of these may increase calcium excretion from your bones, removing important minerals and accelerating the loss of bone density over time, increasing the risk of fractures.
Maintain a healthy weight
Being underweight or overweight can adversely affect bone health. Strive to maintain a healthy weight through a balanced diet and regular physical activity.

Post-menopause
The loss of oestrogen during menopause increases the risk of osteoporosis. Weight-bearing exercises, phytoestrogenic foods (flaxseeds, cruciferous vegetables, sesame, nuts), and good nutrition as described above are all important after the menopause. In summary, a nutritious and varied diet may help improve bone density and delay deterioration.
Supporting your gut microbiome – an emerging focus in bone health research – may also help to regulate bone health.

A free spirit and a life in paint

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Editorial team

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11 July 2023

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A retrospective at Sladers Yard gallery celebrates the remarkable career of Philip Sutton RA – an artist who has never followed fashion

by Fanny Charles

Phillip Sutton © Millie Pilkington Photography

When Philip Sutton turned up for his first class at the Slade School of Fine Art – in a large dusty room full of naked ladies – he took with him a set of coloured inks which had originally belonged to his older brother.
It was 1949, the naked ladies were statues of Greek goddesses, and the young Philip was fresh out of National Service, where he had served with the RAF, including a year on the Berlin Airlift. The vividly-coloured inks had been used by his brother Ronnie, who had worked as a draughtsman with a printer in Holburn, and had been killed in 1942. As a teenager, Philip had been an office boy in the same business – ‘They took me on out of sympathy,’ he says.
His mother had kept Ronnie’s inks, and when Philip started at the Slade, she gave them to him. When the teacher told them to draw the naked ladies, the other students all used their HB pencils. Philip used his blue and red and yellow inks.
‘When the tutor saw what I had done, he couldn’t believe his eyes.’ At that time, such inks were only used for technical drawing.
This marked the beginning of what would be a lifetime characteristic for Philip – going against the norm. Later in his time at the Slade, Philip remembers a conversation with the tutor, which went like this:
Sam (the tutor): Phil, I don’t think I am helping you.
Phil: Sam, I don’t think you can.

Oh for Springtime by Philip Sutton RA. 36 x 48” unframed. 2003. £28,000

Never a movement, just a painter
As he approaches his 95th birthday in October, Philip Sutton can look back on nearly eight decades of painting, which have seen him accepted into the Royal Academy and celebrated as one of this country’s great colourists – although it is not a term he would use, since he eschews labels.
The post-war years saw a sequence of fads and trends and “movements” in art, including Op Art, Pop Art and Conceptual Art. Philip never belonged to any of them. He simply paints.
Now living in Bridport, Philip is back in the county where he was born, in 1928, in Poole. He has no recollection of the town because he spent all his childhood in the East End of London, and calls himself an Eastender.
At the Slade School, he met Heather Cooke and the couple were married in 1953. Heather encouraged him to exhibit his paintings in the art school library. His work attracted interest and he won the Summer Composition Prize.

A Painter’s House by Philip Sutton RA. Framed size 46.5 x 36.5” 2003. £28,000

A cornerstone from a cave
A scholarship to work abroad enabled Philip and Heather to spend a year in France, travelling through to Spain. In south west France they were able to visit Lascaux and see the famous cave paintings before they were closed to the public to protect them from further deterioration.
The sight of these ancient paintings (estimates of their age vary from around 20,000 to 40,000 years) became ‘a cornerstone for me,’ Philip recalls.
Discovering and thinking about this ancient art made him rethink the idea of art history, as it is taught. ‘It was a complete revelation,’ he says. The paintings of the animals were incredible, whereas humans were just squiggles.
‘They were outside history – this was pre-art-history. I am not an academic. It has taken me many years to sort it out. What they were doing was exactly what I do – they were understanding themselves. They were drawing and painting their impressions of their time.
‘That is what creativity is about. It is trying to understand something about yourself. You need to understand how you fit into your society, where you live. The mind is cluttered and you can’t clear it completely, but you can get rid of some things – for example to do with the conventional art world.’
In the early 1960s, after some years teaching at the Slade and later living in Suffolk, Philip and Heather and their four young children travelled to the South Pacific for a year.

Philip Sutton RA 1992.
Image © Rebekah Sutton.

A year in Fiji
It had been snowing in England. I said ‘Maybe we could spend the winter in sunshine.’ He talked to a friend, a professor at the University of Sydney, who recommended Fiji.
There is a fascinating portrait of their lives on this beautiful island in a short black-and-white film shot by Heather, a pioneering female documentary maker (see opposite). They had become friends with the director Karel Reisz and, through him, got to know Albert Finney, star of Reisz’s award-winning Saturday Night and Sunday Morning. Finney came to stay with them on Fiji – ‘He was our babysitter for some weeks,’ Philip recalls.
Back in England, the family lived in London for many years, and in 1977, at the invitation of Hugh Casson, Philip became an Associate member of the Royal Academy. He was elected an Academician in 1988. The following year, the family moved to west Wales where they lived until he and Heather moved to Dorset in the 2010s to be near their daughter Rebekah. Heather died a few years ago. Another daughter, Saskia, now also lives in west Dorset.

Shaking a bucket doesn’t make me Greta Thunberg

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Editorial team

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10 July 2023

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A restaurant’s ‘carbon neutrality’ strategy recently had Andrew Livingston exasperated – all he wanted was a pleasant evening out

I like to think of myself as climate conscious. I recycle, I switch lights off and I don’t buy avocados. I wouldn’t, however, call myself an eco warrior – I’m yet to glue myself to the A303 with hopes of slowing down a few campervans.
Although I dream of a future where my children can breathe fresh air (and haven’t had to emigrate to Mars for salvation from the burning inferno formerly known as Earth), I recently found one business’s ‘climate action’ infuriating. More than infuriating. Safe to say… it pi**ed me off.
With a rare child-free weekend, my partner and I went away for a short break in Herefordshire. Not knowing the area, we naturally scoured the internet, perusing restaurant menus for a place to eat. We soon came across what looked like a beautiful restaurant: there were only about three items on the menu so we knew straight away it was probably too expensive for a poor farmer such as myself. However, the menu and the setting were enticing. We were excited to dress up – and attempt to remove the general smell of animals’ excrement that, like most farmers, usually follows me day to day like a … bad smell.
I was just about to click ‘book’ when I noticed the fine print at the bottom of the menu. I read it again, and told my partner not to worry about dusting off her heels:
“In our bid to become carbon neutral by the end of 2022, we add a £1.50 Green Community Donation to your bill which will be used to support green projects in local communities, villages and schools throughout Herefordshire.”

What if the farmers did it?
I’ll admit, it instantly grated on me. Why should the customer be paying extra in order for a business to become carbon neutral? Can a business really claim they are carbon neutral if they aren’t footing the bill themselves? And how does donating to local projects – lovely though they may be – aid the business in carbon neutrality anyway?
I’ve jangled collection buckets in front of people’s faces, but that didn’t make me Greta Thunberg.
On further inspection, the website states that customers can further ‘offset the carbon footprint for their meal’. By paying even more, obviously.
I’ll readily admit I may be not the normal clientele for this restaurant, but surely I’m not wrong to say that customers shouldn’t be covering the bill for climate change?
I wonder what the public’s opinion would be if we farmers started raking up all the prices of food in order to meet our targets of becoming carbon neutral? Though of course farmers rarely get to dictate the price of their food – that is controlled by the supermarkets.
Farmers are already making little money during a horrific period of transition for the industry. And yet we still get the food onto the plates of the public – and all while working towards offsetting our carbon. We don’t take money from the consumer to do the right thing. We just … do the right thing – even if it’s at our own expense.
Safe to say, my partner and I ate at a place called The Cider Barn. It was lovely. And yes, it was much more our style.

Sponsored by Trethowans – Law as it should be

Dorset’s folk duo Ninebarrow to perform at Marston

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Editorial team

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10 July 2023

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Ninebarrow, photographed in Dorset, October 2020 by Greg Funnell.

After their explosion onto the national folk roots scene over the past few years, duo Ninebarrow will be performing on Wednesday 12 July at Marston Church as part of this year’s Frome Festival.
Dorset-based Ninebarrow are set to mesmerise audiences with their enchanting harmonies and captivating melodies Comprised of Jon Whiteley and Jay LaBouchardiere, the duo has established themselves as prominent figures in the folk roots scene, gaining recognition for their outstanding vocals, delicate instrumentation, and engaging song writing.

Award-winning sounds
Their talent has not gone unnoticed – Ninebarrow were nominated for a BBC2 folk award and won Best Duo in the 2019 Folking.com awards.
With a strong online presence and a string of successful concerts across the UK, Ninebarrow has garnered widespread acclaim.
Their most recent album, A Pocket Full of Acorns, skyrocketed to Number 1 on Amazon’s Folk Best Selling Chart within days of its release.
The duo’s music is deeply intertwined with the Dorset landscape, which led to an invitation to record a segment for BBC1’s Countryfile in March 2021. The exposure resulted in all four of their albums immediately climbing into Amazon’s Top 40 chart, further solidifying their status in the folk music realm.
Prepare to be swept away by spellbinding melodies and harmonies as Ninebarrow take to the stage at Marston Church. Immerse yourself in the beauty of their music, inspired by the landscapes and history of the British Isles, and experience an unforgettable evening of folk music at its finest.
The event will commence at 7:30pm on Wednesday, July 12th, at Marston Church, conveniently located just south of the A361, a mile west of Frome.
Attendees can indulge in a pre-concert drink in the serene and picturesque rural setting of the church, with a bar open from 6:30pm. Tickets are £16 and can be purchased online from fromefestival.co.uk .

Don’t miss this year’s Yetminster Fair!

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Editorial team

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10 July 2023

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Yetminster Fair will take place on Saturday 15th July at Yetminster Community Sports Club and promises to be great fun for all the family.
This year’s stalls will be very varied with something for everyone –including a great range of food and drink.
New this year, children are sure to love the Feathers, Fangs and Furries stall – an opportunity to get up close and personal with a range of interesting animals including an owl, a snake and some rabbits!
There will live music from local favourite Joe Jones and a high energy show from ‘Power of Performance’.
With a great display of classic cars, a bouncy castle, children’s games and much more the Yetminster Sports Club bar will also be open all day.
All proceeds from the day will form part of the of the grants made by the fair organisers, the Yetminster Fair Association, to local clubs and charities later in the year.
15th July, 12.30 to 4.30pm. £1 per adult – 16s and under free!

Top quartet are stompin’ in Shaftesbury

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Editorial team

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10 July 2023

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On Sunday 23rd July the Stompin’ Dave Quartet are live at Shaftesbury Arts Centre, as part of Shaftesbury Fringe Festival. Inspired by the festival’s spirit of creative development, Dave has brought together four of the UK’s top musicians, forming a brand new jazz and blues band who will make their debut as a group at the festival.

Bridport-based Stompin’ Dave has only ever worked as a musician, making well over two hundred and fifty festival appearances – including Glastonbury, Camp Bestival, and Bestival. A former member of The Producers, a UK Blues Band of the Year, Stompin’ Dave was nominated for a British Blues Award in 2014.
“Stompin’ Dave is a master of all kinds of American roots … a formidable musician and a true original” The Daily Telegraph.
Ray Drury’s first band was soul act Rufus Stone. He played many gigs with the band including supporting Curtis Mayfield, and Gloria Gaynor. Ray moved over to blues and performs with many different artists including multi award winning blues band The Producers. Ray was named best UK keyboard player by Bronte Blues Club Awards, and voted third best UK keyboard player in the Blues Matters magazine poll.
One of bassist Paul Francis’ first professional gigs was at Glastonbury in 1979 with Steve Hillage, of legendary psychedelic rock band Gong. Since then Paul has worked with an amazing array of music industry names, touring the UK & Europe with Paul Weller, performing with The James Taylor Quartet, and many, many others.
London based Sam Kelly has been voted into the Blues In Britain magazine Gallery of the Greats as a five-times winner of the UK Drummer of the Year award. In recent years Sam has been awarded first place in the drummer category in the Blues Matters Writer’s Poll. Sam has performed with Dr. John, Ben. E King, Robert Plant, The Foundations, Chaka Khan, Billy Ocean, Paul Jones, Imelda May, Gary Moore, and Chris Barber.
Sam was an original member of renowned 1970’s British funk band Cymande who attained US Billboard R&B chart success. Cymande reformed in 2014 and Sam has subsequently toured across the globe with them, including many headline shows at Ronnie Scott’s.

Sunday 23 July, 7.30pm.
Tickets £14, from Shaftesbury Arts Box Office 01747 854321 or shaftesburyarts.org.uk

Freedom of Cremona for Dorset conductor

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Editorial team

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10 July 2023

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Shaftesbury farmer Sir John Eliot Gardiner, one of the world’s greatest conductors, has just turned 80 and has been touring Italy.

by Fanny Charles

Sir John Eliot Gardiner (centre) at the ceremony of citizenship in Cremona

Sir John Eliot Gardiner, who has championed the music of Claudio Monteverdi for nearly 60 years, has been honoured with the citizenship of Cremona, the city where the great composer was born in 1567 – and the home town of the greatest makers of violins and other stringed instruments, Stradivari, Guarneri and Amati.
The ceremony was a highlight of a short Italian tour by John Eliot and members of his Monteverdi Choir and English Baroque Soloists.
The award recognises his contribution to music, particularly his recordings and performances of Monteverdi’s operas and secular and sacred works, bringing the ‘father of opera’ out of relative obscurity.
Using historically informed performances and period instruments, the conductor has brought these 400-year-old works to international recognition and demonstrated that they are absolutely relevant to 21st century music lovers.
The citizenship ceremony at the 800-year-old Town Hall was attended by the Mayor of Cremona, Italy’s culture minister, the director of the annual Cremona Monteverdi Festival and civic dignitaries and musicians. After receiving the honour, John Eliot spoke movingly of Monteverdi’s humanity and the importance of music in these difficult and dangerous times.
The Monteverdi tour included filming and rehearsals in Venice and Mantua – both places where Monteverdi worked – and Rome. It culminated at Cremona, with a concert of his sacred music as the grand finale of the 40th Monteverdi Festival.

Light streams into the ancient Frari church in Venice, where a French film crew recorded rehearsals and performances of Monteverdi works, by members of the Monteverdi Choir and English Baroque Soloists. Monteverdi lived and worked in Venice for 30 years and is buried in the Frari.

The performance in the church
of Sant’Agostino received a standing ovation.
Sir John Eliot Gardiner, who was 80 earlier this year and took part in the coronation of King Charles, farms near Shaftesbury. He is one of the world’s leading conductors, renowned particularly for his recordings and concerts of music by Bach, Mozart, Beethoven, Berlioz, Brahms – and Monteverdi.
Last year, he was awarded the honour of Cavaliere di Gran Croce of the Order of Stella d’Italia, presented by the Italian ambassador, Inigo Lambertini, at a ceremony at the Italian Embassy in London.
At this year’s Proms, John Eliot will conduct the Monteverdi Choir and his Orchestra Revolutionnaire et Romantique in Berlioz’ The Trojans, the first time this massive opera has been performed at the world’s greatest music festival.

The archbishop visits Archbishop

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Editorial team

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9 July 2023

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It was a momentous and thrilling occasion for Blandford’s Archbishop Wake CE Primary School in June as the Archbishop of Canterbury, Justin Welby, paid a visit to the school. Although it was a brief stop on his way through the diocese en route to Poole, it held immense significance for the children and the parish.
The weather was kind, providing a lovely setting to celebrate and share the visit with guests from the Trust, governing body, and local parishes. Archbishop Justin was delighted to spend time answering the children’s questions and later engage with parents and carers at the end of the school day. During his visit, the school presented Archbishop Justin with a specially-crafted artwork by their own Miss Stewart, the whole piece being created by the children of the school. The Archbishop has expressed his intention to display this artwork at Lambeth Palace, alongside the portrait of Archbishop William Wake, the founder of the school.
The visit was a tremendous honour for both the school and the local community.

It’s Sturminster Newton Art Week!

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Editorial team

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9 July 2023

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Renowned local artist Katie Scorgie will be part of Stur Art Week – this recent painting is of Eastwell Lane between Marnhull and Hinton St Mary

Introducing the Artists…
This month sees the return of Sturminster Newton Art week! Now in it’s third year, it runs from 15th to 23rd July. More than 25 artists will be exhibiting their work across 30 venues in Sturminster Newton (and down the road at Spirehill), and both William Barnes School and Yewstock School have joined the Art Trail as new hosts this year. To plan your visits along the art trail, download a brochure here or you can pick one up from one of the local businesses, in The Exchange or next time you call into 1855.
The trail is made possible thanks to funding provided by SturAction (Sturminster Newton Community Benefit Society Ltd) – the charitable organisation which raises money for the benefit of Sturminster Newton. It does so through donations and sales at its shops – The Emporium, The Boutique and the Furniture Store – which also help the town by drawing added footfall to increase the local economy. Less than a year ago SturAction established a new, exciting and unique shopping destination in the former NatWest bank.
Built in 1855 – hence the name – the building is now host to almost 70 individual producers, makers and creators from the Blackmore Vale area.
Several of those traders will be joining Sturminster Newton Art Week, displaying inside and in the windows of more than 30 venues around town.
Mention, too, should be made of the Workhouse Chapel in Bath Road which permanently hosts a carefully curated collection of work by Dorset Artists. Also, The Exchange regularly displays works of local artists in the Bibbern Gallery and hosts inspiring theatre (and much more), especially through the Dorset Artsreach foundation.

BIB the bike allows those with mobility issues to enjoy the freedom of a cycle ride in the country

Late night and Sunday shopping at 1855
1855 is now open on Sundays, 11am to 3pm. Perfect for a relaxed weekend – why not enjoy a browse followed by a delicious brunch in the town and then blow away the cobwebs with a stroll down the trailway?
On the last Friday of every month 1855 is open until 8pm. Pop in on your way home from work – or your way out for the evening – to buy some Rivers Corner cider, some Forager liqueur from Cerne Abbas or a bottle or two from Wolfe Wines. Plus you’ll be needing some Ford Farm Cheese from The Cheeseman and Olives et Al nibbles … and seeing as you’re there, why not pause to browse and meet some of the traders?

Free parking on the first Saturday
There is always free parking – all day, both car parks – on the first Saturday of every month thanks to SturAction. By random chance cough it also happens to be the same day that the 200 or so car and bike enthusiasts have a friendly morning meet in the Rec.

BIB the bike
The community’s BIB the Bike has now been serviced and insured, courtesy once again of SturAction, and a team of volunteers are already out peddling. BIB is used for those in the community with mobility issues, allowing them the benefits and enjoyment of a cycle along the Trailway. If you’re interested to learn more, either to use it or to volunteer your cycling services, please do contact the Social Prescribing Team at the Blackmore Vale medical centre.