Dorset Mind Your Head’s Abigail Hole shares her personal struggle as we approach October’s World Mental Health Day

World Mental Health Day (WMHD) is fast approaching – 10th October. As a community, we have experienced significant change and loss over the course of the pandemic; I’ll be taking this time to reflect and acknowledge how I’m feeling – and try to be mindful of others.

Importance of mental health
The importance of mental health cannot be overstated. Being mentally healthy means being able to cope with feelings. It includes our emotional, psychological, and social wellbeing – affecting how we think, feel and act. I know when my mental health isn’t great, I feel increased pressure on my relationships.
It’s important to remember that everyone and anyone can experience poor mental health at some point in their lives. But some people might be more vulnerable then others, including people who identify as LGBTQI+, young people (of whom I am one), minority cultures and other marginalised communities.

Collective grief
While completing my final year at university last year, just after the Covid lockdowns, I felt isolated in grief. Living alone in a flat with the remnants of my flatmate’s belongings (she had returned to her home country), I sank into a period of depression. I sought help from my university to manage my workload and I attended weekly therapy sessions.
Post-lockdown I was able to join a university society, and I noticed a significant improvement in my mental health. I am in a much happier place now, but I find memories still trigger an emotional response. I continue to manage anxious thoughts and seek support for my own mental health.
We should acknowledge the lasting impact the pandemic has had on our communities. World Mental Health Day is an opportunity to recognise other people’s feelings and to display kindness, reaching out to those in need.

Acknowledging mental health
We tend to ask people if they are OK without allowing the space for a response beyond ‘I’m OK.’ Perhaps it’s the British in us – assuming we would burden others with our problems.
If you sense someone isn’t feeling ‘fine’, enquire about it in a safe and private space which gives them the opportunity to reach out. Listening is key in supporting someone who may be experiencing mental health challenges.
Dorset Mind trainers reiterate the importance of listening, showing engagement through positive body language, maintaining eye contact to let others know you are interested in their replies – or by using affirmative movement such as nodding your head to show empathy.
Remember to always ask twice to check they are OK.

Ask yourself if YOU are OK …
Prioritise your own mental health by taking time for self-reflection; consider how you are feeling today and do more activities which bring you joy.
You can also utilise this time to connect with others, through groups like Active in Mind or Wellbeing in Mind. Alternatively, Facebook is a helpful tool for discovering communities with common interests.
Participants who have attended group support at Dorset Mind have shared the importance of being able to interact with others during a difficult period in their life.
On World Mental Health Day, 10th October, we want to #GetDorsetTalking about mental health and wellbeing. Our collective superpower as humans is our ability to feel and display empathy, listening and accepting others.
You are only ever one conversation away from the help you deserve.

Dorset Mind have 1-2-1 and group support that you can access via their website:
dorsetmind.uk/help-and-support/

Eating well and exercising are now known to be the key to good health as we age, says nutritional therapist Karen Geary

Since the sad passing of Her Majesty the Queen, many stories have been shared about her and the ways in which she conducted her selfless duty and service to her people. Occasionally we also read anecdotes about her diet and lifestyle. While undoubtedly she had the very best of medical care during her reign, she was fit and active up until very recently. One thing that really stood out was her mental sharpness, right up until the end.
I’m 60 next month and naturally have developed a keen interest in the science of ageing and longevity! There are 15 million people in the UK over the age of 60, with major health issues beginning to kick in at the age of 65 – and it seems to be getting earlier for many. In the UK we are used to getting ‘free’ healthcare via the NHS. Our medical system is excellent – especially for acute care – but it is not tailored to chronic illness.
There has never been a better time to take your health into your own hands. Don’t wait to develop a problem – prevention is the cheapest strategy and it is never too late to start. Great nutrition and lifestyle habits are the cornerstone.

Brain health
It is becoming better understood that cognitive decline may be preventable. Only one in 100 cases of dementia is gene-related – at least half of the risk factors are related to sugar intake, B vitamin status, coffee/tea intake, fitness level, social interaction, intake of oily fish, antioxidants and blood pressure.
If you have not already heard it before, dementia and Alzheimer’s have been dubbed ‘diabetes Type 3’. In fact, Type 2 diabetes doubles the risk of dementia. While this highlights the importance of a low sugar way of eating, there are other important factors. Homocysteine is a common amino acid, which we mostly get from eating meat. For good brain health, the levels need to be below 10 and ideally 7mmol/l (millimoles per litre. A mole is a scientific unit often used to measure chemicals). Homocysteine is largely influenced by diet, mainly B vitamins and omega-3 fat intake. Lowering homocysteine levels has significantly reduced brain shrinkage and improved memory in those with early stages of dementia. Vitamin D status is also important as it is neuroprotective (helps prevent cell death)
What to do: Go to foodforthebrain.org/the-cognitive-function-test/ and take the free test to assess your risk and what to do about it. A longer version of my take on brain health is available on my website.

Bone, Joints and Muscles.
Arthritic aches and pains become more common with age – women in particular are frequently diagnosed with osteoporosis or osteopenia. Lack of movement is the main driver that puts stress on the joints.
What to do: Eat a largely anti-inflammatory diet containing foods such as turmeric, quercetin (find it in onions and apples), plenty of purple and dark green foods and Omega-3 rich foods (including oily fish, chia seeds and walnuts). For some, reducing dairy can help reduce aches and pains, but increase dark leafy greens for calcium intake.
Exercise – both cardio and resistance/strength training, even just walking. Keep moving!
Get your vitamin D levels up to 75-100nano mol/l as it is needed for strong bones and muscles. In winter it is probably necessary to take a supplement as it is hard to get from sunlight and foods alone. To find out your vitamin D status, you can do an at-home test here – www.vitamindtest.org.uk/.

Heart Health
This deserves a separate article, so I will stick to the thorny topic of cholesterol. There are conflicting schools of thought on cholesterol and what defines ‘good’ and ‘bad’. What causes problems is when LDL (low-density lipoprotein, sometimes called ‘bad’ cholesterol, which makes up most of your body’s cholesterol) is glycosylated – and crucially, not all LDL behaves that way. The glycosylated LDL accumulates where arteries have been damaged by high homocysteine.
What to do: Follow an anti-inflammatory Mediterranean diet. Keep your blood sugar under control and your homocysteine levels low (tests are available online or through a registered nutritionist). Eat oily fish three times a week in order to keep triglyceride levels low, as we know that low triglycerides reduce heart disease risk.
Extra virgin olive oil has beneficial polyphenols and two tablespoons a day may help to increase HDL (high-density lipoprotein, or ‘good’ cholesterol – it absorbs cholesterol and carries it back to the liver), which exerts a protective effect against heart disease. Exercise also lowers blood pressure, which in turn reduces stroke risk.

Cancers
A new study suggests that people are developing cancers earlier in life. Researchers cited significant changes in lifestyle and environment as possible factors. Eight of the 14 cancer types studied were related to the GI (gastrointestinal) tract, emphasising the importance of the microbiome when it comes to cancers. Diet directly affects the make-up of our gut and, over time, can influence the onset of disease. The study highlights the importance of consuming whole and unprocessed foods for the very best of gut health.
What to do: Eat all of the colours of the rainbow (a widely diverse diet of plants), fermented foods such as kefir, sauerkraut, kimchi, kombucha, and whole grains.
The gut loves diversity.