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Fasting –Yes or No?

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From ancient tradition to modern health strategy – expert Karen Geary looks at the science and her personal journey with fasting

In 2012, Michael Mosley popularised the 5:2 fasting diet (5 days normal eating, 2 days very low calorie). Mosley’s approach was based on research conducted into Alternate Day Fasting (ADF), and as a consequence fasting, or time-restricted eating (eating in a defined time period each day), became much more prominent.
For my entire adult life, I have tried every fasting practice; from short 14-hour overnight fasts to several days of water-only fasting. Over the years I have changed my views on fasting and what works. These are my insights into fasting well.
First, a note of caution. Fasting will vary according to individual health conditions and may not be right for everyone. Always consult a healthcare professional before starting fasting if you have a medical condition, or are unsure. Pregnant or breastfeeding women, those with eating disorders or medical conditions should avoid fasting.

Why fast?
Fasting is an ancient practice with a long history in different cultures. Today there are many approaches to time-restricted eating, each purporting benefits such as weight loss and broader benefits such as improved lipid levels, lowered blood pressure, improved mental health and remission of type 2 diabetes.
Fasting can be a powerful tool for accomplishing health-related goals. For weight loss, you naturally eat less calories. People who struggle to spread their calories during the day find it helpful to restrict intake to a specific period eg a later breakfast or skipping an evening meal. Insulin reduces because there is no or less calorie intake, which – given time and consistency – helps reduce blood sugar and improves lipid levels. Lowered blood pressure and improved liver markers are common. Potential mental health benefits and cognitive impacts of fasting are emerging – recent research has shown potential effects on brain health and mental clarity.

What the science says
Scientific literature on fasting is still evolving. I first researched it in 2015, and back then most of the research was on mice or young males.
The original 16/8 model (16 hours fasting, eight hours feeding) came from a study using mice – but it’s not exactly a valid comparison. A 16/8 fast for a mouse is the equivalent of several days fasting for humans!
There was less research on the elderly, women and post-menopausal women due to hormonal complexities, but more is becoming available. Even now, some research is not solid or has contradictory results, needing more studies using diverse populations. There is emerging research on fasting during chemotherapy, which I’m monitoring with interest.
Longevity is often associated with fasting – some claims are overstated but again there is always new research which I keep up to date with. .
The best way I judge the success of different fasting methodologies is to combine what the research says with my observations in clinic with clients. The sweet spot is finding the best approach for an individual, and not just sticking slavishly to the latest approach or trend. It must work around lifestyle and what can be achieved consistently.

  • Things I have learned:
  • Long term fasts (eg three day water fasts) can make you feel unwell and can contribute to lost muscle mass from lowered protein intake. I’ve yet to be convinced of the benefits vs. the misery inflicted.
  • It is hard (but not impossible), to hit a protein target on a 5:2 or ADF-style approach. This may affect muscle mass over the longer term.
  • A time-restricted eating window (eg 16/8 or 20/4) gives discipline and structure to those trying to manage their hunger and calories; in particular late night snacking.
  • Hypocaloric fasting – a very low calorie diet (like the 800 calories-a-day diet created by Michael Mosley, or the Fasting Mimicking Diet created by Valter Longo) – is not a true fast, but does help take away hunger pangs. If you are not metabolically healthy, it’s a great option, but the trade-off is likely lower muscle mass, so not something to do long term.
  • Fasting during the week preceding a menstrual cycle may exacerbate symptoms such as mood swings and cravings, so is probably best avoided or limited to a shorter window.
  • Key tips for fasters
  • Stay hydrated, and prioritise protein and plants during eating windows/non fast days.
  • Circadian rhythm fasting aligns eating patterns with the body’s natural cycle, emphasising earlier eating and a longer overnight fast. By syncing with the body clock it may improve digestion, sleep and weight management.
  • Begin gradually, shifting meal times earlier in the day and extending the fasting period. Start with a 12-hour fasting window and gradually increase it to 14-16 hours, allowing your body to adapt. Try to maintain a consistent eating schedule, as irregular eating patterns can disrupt the body’s circadian rhythm. Consistency helps regulate hunger cues and supports better metabolic function.
  • When breaking a longer fast, start with something light, perhaps a few nuts and fruit, before eating a large meal. Incorporate plenty of fruits, veggies, lean proteins and healthy fats.
  • On non-fasting days, don’t eat between meals, leaving 4-5 hours between eating. Three meals a day with no snacks sounds dull, but it avoids compromising any benefits of fasting.
  • Prioritise exercise, especially resistance exercise in order to maintain muscle.
  • Fasting with a friend (sounds like a wonderful chat-up line – Ed) is scientifically more successful.
  • Try apps like Zero or Fastic to help keep on track with your fasting. They provide excellent educational content and have great reminders.

Senior Nurse Manager | Milton Abbey School

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Term Time Only

The opportunity has arisen for a warm and welcoming Senior Nurse Manager to join our team from the start of the summer term 2024.  The Health Centre provides high quality nursing care 24 hours per day, 7 days per week for pupils during term time.

Our Senior Nurse Manager will be RN qualified, and applicants should have a minimum of 5 years post-qualification experience preferably with A&E or minor injury, coupled with good clinical knowledge and strong management experience.  Enthusiasm and a keen interest in adolescent health are also essential. The appointment will be for 40 hours a week, 34 weeks per year and may include On Call night duties.

The role is both diverse and rewarding and applicants should be confident to work autonomously and keen to support the team of nurses and the young people in their care.  Previous experience of working in a school environment would be an advantage.

You will be part of a friendly and supportive team, and training will be available to enhance skills. Staff also benefit from free parking and free refreshments and a three-course hot lunch during term time.

Further details may be obtained from our website or from HR on 01258 882306 or email [email protected]. Applications must be submitted on the school’sapplication form.  The closing date for applications is Friday 9th February 2024

Please note that we are not accepting applications for this position through any employment agency and all applications should be made direct to the school.

Milton Abbey School is committed to safeguarding and promoting the welfare of children.  The appointment will be the subject of an enhanced disclosure from the Disclosure and Barring Service.  Additionally, please be aware that Milton AbbeySchool will conduct online searches of shortlisted candidates. This check will be part of a safeguarding check, and the search will purely be based on whether an individual is suitable to work with children. To avoid unconscious bias and any risk of discrimination a person who will not be on the appointment panel will conduct the search and will only share information if and when findings are relevant and of concern.

Please note that our school is a no smoking site.

www.miltonabbey.co.uk                                             Registered Charity No 306318

The winter work has just begun

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Winter habitat management on the DWT’s reserves is under way, enhancing the ecology and supporting endangered dormice, butterflies and newts

Fieldfare on hawthorn.
Image: Chris Gomersall 2020VISION

While summer may be the time for ‘making hay while the sun shines’, the dormant winter season is when the dramatic habitat management on Dorset Wildlife Trust’s nature reserves takes place. Darker damper days see the tough work of coppicing and hedge laying and the scrub and pond management. This month, Dorset Wildlife Trust (DWT) reserves manager Neil Gibson and reserves ecologist Steve Masters give BV readers an insight into their vital winter season work.

DWT reserve scrub management using robotic machinery. Image: Ben Atkinson

Hedge laying
Nature reserves: South Poorton, Bracketts Coppice, Kingcombe Meadows
Target species: dormice, yellowhammer
The traditional method of hedge laying (or plashing) has long been in existence to maintain hedges as dense barriers for livestock – but it also prolongs the longevity of a hedge. Over time, hedges can require rejuvenation; they develop gaps, become top heavy and no longer provide good shelter. They can also spread out and suppress flower-rich grassland.
The maintenance process entails cutting back the vegetation but selecting the best stems or pleachers to partially sever at the base, leaving some living tissue. Those are then bent over and laid down onto the earth or the previous laid stem. Once intertwined to hold in place, what remains is a thick, living hedge, which will provide cover for nesting and roosting animals and birds. Products resulting from hedge laying include firewood and flexible rods for hurdle and fence construction.

Scrub management
Nature reserves: Fontmell Down, Powerstock Common, Townsend, Upton Heath
Target species: insects (especially butterflies), wildflowers
In simple terms, scrub can mean anything from scattered bushes to closed canopy vegetation. On DWT nature reserves, it tends to be a mix of smaller woody shrubs, such as hawthorn, blackthorn, dogwood and hazel, encroaching onto a species-rich grassland. Scrub is a valuable habitat in itself – providing shelter and nesting sites for a wide variety of wildlife. Generally, the aim is to manage the scrub to provide a range of ages of shrubs, rather than eradicating it. Many DWT reserves are internationally important for their grassland, so we must strike a balance between the two.
A good example is Fontmell Down, a chalk grassland with a vast array of flowers, including ten species of orchid – plus, of course, the many animals (especially butterflies and other insects) that rely on them. Scrub constantly grows, so, if not kept in check, this habitat would eventually be lost.
Grazing animals can help, but other management methods include volunteers with hand tools, staff or contractors with chainsaws – and very occasionally big machinery when appropriate. Often, valued nature reserve habitats need intervention to keep them in top condition for the wildlife they support. These interventions often replicate the conditions of the past, which may have been due to human activity or or now-extinct large animals.

DWT reserve scrub management using robotic machinery. Image: Ben Atkinson

Scrapes
Nature reserves: Winfrith and Tadnoll Heath, Sopley Common
Target species: heath tiger beetle, scarce blue-tailed damselfly, pillwort, marsh clubmoss, heath sand wasp, sand lizard
Wet scrapes are shallow ponds that hold rain and flood water seasonally and remain damp for much of the year. They are created by digging into the soil and they work better with uneven edges and varying depth. These often-overlooked habitats are important across our nature reserves. There are a variety of species, especially some very rare invertebrates and plants, which depend on these areas.
We create dry scrapes on heathland, for example, by scraping off shrubby ericaceous growth, while digging down to expose sandy soils beneath. The excavated matter is banked up to form a south-facing mound, with a sandy face. This helps to ensure that plenty of consistent bare-ground habitat is available for wildlife across the site.
Wet scrapes can benefit plants, birds, and more wildlife. For these, we create areas with shallow water grading through to muddy edges. These habitats are often created by ‘re-scraping’ existing scrapes as they become vegetated – sometimes all it needs is a bit of ‘roughing up’!

DWT reserve hedge, post-laying, being double-fenced. Image: Neil Gibson

Ponds
Nature reserves: Powerstock Common, Kingcombe Meadows
Target species: great crested newt
Ponds are a habitat that often needs attention to ensure they do not become inhospitable for species which depend on some open water. Sometimes, donning waders and hand tools is just not enough, and the job calls for bigger machines.
Winter is the optimal time for this – species such as newts are away from the ponds on land. It is crucial for some ponds to maintain deeper open water. This allows the pond wildlife to disappear into the depths for safety.
Tougher plants and sediment can be removed easily with a digger, ensuring that work doesn’t need to be carried out again for years to come and the pond will gradually re-vegetate. Where possible, we also try to expand the network of ponds available on a nature reserve by creating new ones. This is beneficial, as ponds at various stages of succession provide a habitat for a wider variety of wildlife.

  • Visit our website to plan a trip to a Dorset Wildlife Trust nature reserve where you can see first-hand how our winter management work benefits wildlife
    dorsetwildlifetrust.org.uk

Buckle, Graham

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Formerly of Hampreston for 20 years, and moved away to be closer to family.

Passed peacefully away on 10th January at home in Croxteth, surrounded by his family

The funeral has already taken place, but the family ask that if you knew Graham and wish to make a donation in his memory, please give to the British Heart Foundation.

Peldry, Jean

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24/07/39 – 12/01/24

Formerly of Shaftesbury

Gone home to be with her beloved Peter.

Missed and eternally loved by Simon, Margaret, Chris, Steven, Michael, Jeff, Alana, Maisy and Timothy xx

Smash those garden goals!

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New year, new developments at Thorngrove: January sees the unveiling of the renovated cafe and a host of garden plans and events

A sneaky peek into the building of Thorngrove’s Winter Woodland experience

2024 is in full swing and we’re not slowing down here at Thorngrove in Gillingham. The garden centre reopened on 3rd Jan, but regular followers may have noticed the café remains closed. Fear not! It’s only for a short while longer as the café undergoes some exciting refurbishments of kitchen facilities and out front of house.
Ben, manager of The Secret Garden Café, had this to say about the upcoming reopening. ‘The team and I have welcomed returning customers, and seen many new faces through 2023, and during that time we always receive lots of fantastic feedback. Our vision is to increase what the café offers, while continuing to provide a relaxing, inviting, and hassle-free setting to catch-up with friends and enjoy our diverse menu. We believe we offer something unique to the area and we can’t wait to welcome people back through the doors of the café when we reopen on Monday 15th January with new changes, and of course, a new menu.’
Be sure to stop by after the 15th to sample the new menu. We look forward to showing off the hard work that’s been happening behind the scenes!
Our café will also continue to function as an environment for our Employ My Ability (EMA) students to gain valuable work experience in a real-world setting. Across EMA, we’re all very excited by the updates coming to the café.
If you stop by this year and enjoy your visit – please do consider dropping us a five star review on Google. In today’s world of online shop windows, it really helps, possibly more than you’d imagine!

Garden plans
Have you set your garden goals for 2024? It’s that time of year when many of us make plans and set our New Year resolutions – but even while much of your garden is lying dormant, you can take this opportunity to sketch out some new ideas and goals for your garden this year. Even if it’s just ‘add a new flower’. Perhaps a fruit tree, or making sure your tools are clean … and of course don’t neglect the wildlife! We have a wonderful range of birdfeeders and bird food that will ensure the promotion of a healthy environment. Nothing beats the sight of a returning robin or the noisy tsurping of a large group of long tailed tits arriving. Make your garden a haven for the birds – across the garden centre, our beautiful selection of seasonal plants are on hand to bring some vibrancy to your home or garden this winter.
With a few January sales in the shop (25% off all houseplants, and 50% off all Christmas decorations), there’s plenty of reasons to stop by and see us this month. Our events calendar continues to grow – visit our website today and check out the ‘Events’ section for news on workshops, crafts for children and more.
We wish everyone a brilliant 2024 ahead, and we look forward to seeing you soon!

  • thorngrovegardencentre.co.uk

Letters, and the case for (and against) Bonham Forest | BV Podcast

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In the first of 2024’s BV podcast we have all the January letters and politics, and Jenny talks to Fanny Charles about the planned creation of the new Bonham Forest near Stourhead – and the furore it has created locally.

  • Editor Laura Hitchock is looking for reasons to be cheerful during the longest month of the year
  • The Reader’s Letters this month include some wonderful memories of Iwerne Minster, triggered by last month’s vintage postcard which happened to show the very house the writer had grown up in, back when the village had a whole range of shops and enjoyed hourly double-decker buses (You can see the original postcard – from the Barry Cuff Collection – including the message on the back here).
  • Simon Hoare MP is sharing a little spring optimism and his hopes for what this new year might bring
  • Ken Huggins of the North Dorset Green Party uses a very personal recent experience to look at the need to invest in the NHS
  • Gary Jackson of the North Dorset LibDems is looking forward with optimism, and hopes of a General Election bringing a fair change
  • North Dorset Labour’s Pat Osborne talks about the need for Britain to become energy-independent
  • And Jenny sits down with Fanny Charles to look at the pros and cons of the new Bonham Forest plan at Stourhead, which is causing major ripples in the local community.

You can read the full January 24 issue of the BV magazine here – jam-packed with incredible Dorset folks doing magnificent things. There’s also farming, wildlife, a huge Dorset food & drink section… and if you like glorious photography you’ll be a fan. Did we mention it’s FREE?

Book corner January 2024

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With the seasonal excess, extravagance, sugar and waste firmly in the rear view mirror, our thoughts often turn in January to how to eat more healthily, and how to lower our carbon footprint. So this month I’ve picked two splendid titles that will help us do that – and save some money in the process. Happy New Year! Wayne.

Unprocess Your Life – Rob Hobson


January’s traditionally the time to re-evaluate what we eat. Following on from a year that saw the success of the book ‘Ultra-Processed People’ by Chris van Tulleken, the nutritionist Rob Hobson looks at our intake of food from another angle and examines the way ultra-processed food items can make up at least 50 per cent of the average family’s weekly shop.
The term ‘ultra processed food’ doesn’t only include the obvious candidates like sweets and ready meals – so often a ‘healthy’ cereal or fruit drink falls into the category. So many things we eat have been through a multitude of procedures and places before we see it, even if we assume from clever packaging that it’s fresh.
As our relationship with food convenience and cost evolves, this can be less obvious to spot. Helpfully, this book has an excellent breakdown of the official NOVA system of categorisation from the United Nations’ Food and Agriculture Organisation.
There are useful FAQs answered and then some really useful information on buying and storing various foods.
The recipes are really well laid out – straightforward, with appealing photographs of what you could be making to eat this year.
The roasted red pepper, pesto and hot sauces are all particularly tempting, along with the spiced aubergine stew, not to mention the sweet potato brownies and the orange, cardamom and honey polenta cake!

The Green Budget Guide: 101 Planet and Money Saving Tips, Ideas and Recipes – Nancy Birtwhistle

Saving money doesn’t have to cost the earth. How can you remove even the toughest stains? How can you make the best use of your microwave but keep meals healthy and tasty? How can you remove mould safely? Sunday Times bestselling author and Great British Bake Off winner Nancy Birtwhistle is here to answer all of these questions and more, featuring 101 thoughtful, cheap and time-saving tips and tricks on how to run a budget and home, all while protecting the environment

The forgotten slaves of the West Country

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Dorset’s forgotten ordeal: Rupert Hardy explores the impact of Barbary pirate invasions on local seafaring and family histories

The Bombardment of Algiers, 27 August 1816 by George Chambers

In recent years, many have focused on the iniquities of the transatlantic slave trade – but it is often forgotten that for more than 300 years, Dorset, Devon and Cornwall were at the mercy of Barbary pirates from North Africa. Countries as far north as Iceland were attacked, with the west coast of England a particular target. Estimates of the slaves taken from Europe between 1530 and 1780 total well over a million men, women and children.
The story is a complex one and most of these ‘pirates’ were actually privateers or corsairs, operating under the mandate of sovereign states. Their existence owed much to the rise of the Ottoman empire, which expanded rapidly in the 16th century, threatening Europe. Privateers were effectively part of the Ottoman navy, checking all shipping and enforcing trade agreements. Their aim was not just to capture valuable merchandise and slaves for the slave markets in North Africa, or to ransom their captives – they also paid tax on all the assets captured. It wasn’t just North Africans – privateers included English and Dutch nationals who had fallen foul of their home countries. One of the most infamous was John Ward, who led a mass desertion from King James I’s navy in 1604. He is said to be the inspiration behind Johnny Depp’s Captain Jack Sparrow.
The Christian propagandists liked to convey a picture of dreadful deeds committed by Muslims, with no mention of the part that Christian Europe played. In the 16th century, the Knights of St John in Malta were attacking Ottoman ships and selling Muslim slaves. They were effectively privateers too.

West Country attacks
The impact of the raids on England by Barbary corsairs was noted from the late 16th century – partly as a result of an ineffective naval deterrent. The situation was so terrible that an entry in the British Calendar of State Papers in May 1625 stated: ‘The Turks are upon our coasts. They take ships only to take the men to make slaves of them.’
Barbary corsairs raided coastal villages as well as ships out at sea. In August 1625, corsairs raided Mount’s Bay in Cornwall, capturing 60 men, women and children. It was feared that there were around 60 Barbary men-o-war stalking the English coast the English coast. The situation was so bad that in that same year Charles I sent a mission to North Africa to try to buy back 2,000 slaves – it was reported that there were up to 5,000 English people in captivity in Algiers alone.
Charities were also set up to help ransom the captives and local fishing communities clubbed together to raise money to free their own.
In 1645, another raid by corsairs on the Cornish coast saw 240 men, women and children kidnapped. The following year Parliament sent Edmund Cason to Algiers to negotiate the release of English captives. He paid around £30 per man (women were more expensive) and managed to free some 250 people before he ran out of money. By the 1650s the attacks were so frequent that they threatened England’s fishing industry, with fishermen reluctant to leave their families unprotected ashore when they put out to sea.

These images are from a series by engraver Andreas Matthäus Wolfgang, who trained with his father and then, with his brother Johann, in England.
On their return trip in 1684, the brothers were abducted by pirates and taken to Algiers where they were sold as slaves. They were only released, around 1691, after a ransom was paid.
The series can be seen in the Lichtenstein Collection here – left is a Captain of an Algerian pirate ship and right is an Algerian pirate steersman
.

Dorset
Although the situation was worse in Devon and Cornwall, Dorset was hit too. In the 1620s the Mayor of Poole reported that 27 ships and 200 sailors were seized off the Dorset coast in a ten day period. There are documents in Lyme Regis Museum listing a number of mariners taken captive in the 1670s, and the large ransoms paid to free them. The Dirdoe family of Gillingham were also affected – two male members of the family were captured in 1636, but one was freed the following year thanks to the Admiralty organising a small fleet to rescue them and others.
Oliver Cromwell declared that any captured “pirates” should be taken to Bristol and drowned. Lundy Island, which corsairs had made their base, was attacked, but despite this, they continued to raid coastal villages.
There is a vivid account of the trade in Samuel Pepys’ diary in an entry from 1661:
“Went to the Fleece Tavern to drink; and there we spent till four o’clock, telling stories of Algiers, and the manner of the life of slaves there! And truly Captn. Mootham and Mr. Dawes (who have been both slaves there) did make me fully acquainted with their condition there: as, how they eat nothing but bread and water. … How they are beat upon the soles of their feet and bellies at the liberty of their padron.“

The slave’s lot
The ruling pasha had the right to claim one in eight of all Christians captured. The men were mostly used to row the slave galleys, but in winter they worked on state projects, such as quarrying stone or building new galleys. They were fed on bread and water, with only one change of clothing each year. The pasha also bought most of the female captives, who were either taken into the harem or ransomed. Slaves were of any skin colour or religion, but those who converted to Islam were normally saved from rowing the galleys.
The rich were usually ransomed, while the poor would end their days dying of starvation, disease or maltreatment. Some have argued that North Africa was more of an interfaith-tolerant society than Christian Europe.
Ending the trade
There was no formal system for ransoming slaves until after 1640, when the Catholic clergy played the biggest role in repatriating the captives (the Protestants were more disorganised). Many countries found the best response was to pay a subsidy to the Barbary States – Morocco, Algiers, Tunis and Tripoli.
Eventually in 1675 Sir John Narborough, with a Royal Navy squadron, managed to negotiate a peace with Tunis. A naval bombardment by the British then brought about peace with Tripoli. Algiers was attacked not only by British warships but also by the French and Spanish.
The 18th century saw reduced corsair activity, partly as the Ottoman Empire was on the retreat. But then the upheaval in Europe caused by the French Revolution triggered renewed attacks as the respective European navies were busy fighting each other instead. After Napoleon’s defeat, the focus shifted back to suppressing the corsairs.
Even the United States fought two wars against the Barbary States. After a formidable final attack by the British and Dutch on Algiers in 1816, more than 4,000 Christian slaves were liberated and the power of the Barbary corsairs was mostly broken. It did not end until France’s colonial occupation of Algeria in 1830.