Higham and Rushden

Health and wellbeing

Mindfulness: a message from the Red Cross

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Take a Simple Drive to a Healthier Life (free e-book)

We were contacted by the author, Dr Roger Smith, who is a family doctor in Australia. His book is still available to purchase in paperback format but he has decided to distribute the e-book version free of charge. It can be obtained as follows:

Using the orange books app (iPhone / Mac / iPad)

Amazon.co.uk for Kindle

for android / pc via a simple download from www.thesimpledoctor.info.

(The links will open in a new tab.)


How the U3A can help

There is a saying that the road to hell is paved with good intentions. It is probably fair to say that the road to health is also paved with good intentions for many of us: I know many people resolve to take better care of themselves and exercise more, yet take things no further or drop the exercise regime very quickly.

Our U3A has several groups which involve exercise to one degree or other, including:


Country Dancing

Country Park Walks



Table Tennis

Tenpin bowling

If you are involved in other activities with beneficial effects, outside the U3A, why not bring these in-house by starting a new group? The Groups Coordinator and other committee members will give you all the help you need.

There is an extract from a recent (September 2019) document published by the UK's 4 Chief Medical Officers here if you would like to see how much exercise is recommended for over-65s (and I realise that not all our members fall into this category).

Ideas for eating during the present lockdown from Dr Mabel Blades, Registered Dietitian and Nutritionist

I am pleased to write this for the local U3A as I know a lot of the members and have often spoken at U3A groups on food, nutrition and health. I thought it would be helpful to write something about good nutrition as there is a lot of misinformation on the topic circulating.
There is no diet that prevents Coronavirus warns The British Dietetic Association! Covid 19 is the condition caused by the Coronavirus.
A well balanced and nutritious diet is important in this stressful time whether you are working long hours, self-isolating or shielding or just having difficulties with shopping.
So here are a few suggestions;-

Take enough fluid, a minimum of 2 litres per day for most adults (unless you have been told to restrict fluid for a medical reason). Lack of fluid can make you feel irritable and fatigued which is not what you want to feel at present. Water is ideal for hydration but most other beverages also contribute except for strong coffees, and caffeine shots and alcoholic drinks.
Eat regular meals – so a breakfast, lunch and evening meal. Try to have some protein at each meal. Protein foods are meat, fish, eggs cheese, milk and pulses like peas beans and lentils. If you think you are not managing to take enough you can boost intake by adding dried milk powder to porridge, soups, puddings and drinks.
Include 5 portions of vegetables and fruit each day.( A portion is 80g or approximately a handful). If you find it difficult to obtain fresh items then try frozen, canned or dried vegetables. These can be useful in soups and casseroles as well as stir fries, curries and chillies to mention but a few dishes. Dried, canned or frozen fruits can be a basis of many desserts.
Try to eat enough fibre by using wholegrain cereals, wholemeal bread and fruit and vegetables plus nuts and seeds.
Now is a good time to try different recipes and to experiment with cooking items in different ways. Get out the tins or packets from the back of the cupboard or bottom of the freezer and try to use these up instead of leaving them there. Then replace them with new items for variety.
It is also a time to have some sort of treat like chocolate, a glass of wine or cake but do try to not devour the whole cake or bottle of wine!
If you are not going out into the sunshine it is worth looking at taking a vitamin D supplement. It is also worth considering a multivitamin and mineral preparation.

If you are following a special diet do contact your dietitian or health professional if you have any queries.


Other local resources

(please let the webmaster know of any omissions)

Stanwick Lakes Health Walk (suspended during the Covid-19 outbreak)

Every Tuesday and Thursday at 10:00 am: meet at the Visitor Centre and join in a regular health walk of approximately 45 minutes.

Did you know that regular walking: improves blood pressure, eases stress & burns fat faster? So why not do your own health walk, be this a gentle stroll or a forced route march, at one of the many great amenities in our area.


For free information and guidance on a range of issues including stopping smoking, weight management, alcohol management, financial wellbeing, emotional wellbeing, housing, employment and adult learning and social wellbeing, visit East Northamptonshire Council offices in Rushden on Wednesday, 12-4pm. (But probably not during lockdown.)


Have you had the misfortune to be diagnosed with an ailment? If you are unsure of exactly what it is then you may find the NHS website here a valuable source of reliable information.