health & wellbeing€¦ · tips for sensible drinking: monitor your drinking - the government...

Your health and wellbeing are an important part of your life

This booklet will give you helpful information and tips to aid you and will point you in the right direction for support and guidance both in and outside of the workplace.

Your health and wellbeing are an important part of your personal and working life, whether this is looking after your health and welfare or your personal development and safety.

YourHealth & Wellbeing

Welcome to your Health & Wellbeing Booklet

ContentsYour lifestyle ............................................................................................... 3

Healthy eating and nutrition .................................................................... 3

Exercise and fitness .................................................................................. 5

Alcohol ....................................................................................................... 7

Smoking ..................................................................................................... 8

Drugs ......................................................................................................... 9

Your sexual health and relationships ..................................................... 11

Your mental health and wellbeing .......................................................... 12

Your financial health and budgeting ...................................................... 13

Your spiritual development ...................................................................... 15

Your moral development ......................................................................... 16

Your personal goals and interests .......................................................... 18

Your personal safety ................................................................................. 20

Your role in safeguarding against terrorism .......................................... 27

Your role in promoting British values ...................................................... 29

Glossary .................................................................................................... 31

Useful resources ....................................................................................... 32


Your health & welfareYour lifestyle/healthy eating and nutrition

Your lifestyle - do you:

Healthy eating & nutrition - eating a healthy diet can:

- drinking plenty of fluids will:

lead a busy life?

have to balance work with your home life, children and pets?

struggle to find time to make healthy meals?

find it difficult to cope with personal challenges?

find it hard to find the time to exercise?

When you are happy and healthy you are more likely to enjoy your work, achieve your best, progress and succeed.

help you to avoid health problems

increase your day-to-day wellbeing

help you to maintain a healthy weight

increase concentration

support brain function

help with circulation

improve skin tone

promote healthy joints

help in the elimination of waste products


Your health & welfareHealthy eating and nutrition

The Department of Health has produced advice on how to achieve a healthy, balanced diet.

Base your meals on starchy foods – bread, cereals, rice, potatoes and pasta

Eat lots of fruit and vegetables – try to aim for 5 a day

Eat beans, pulses and 2 portions of fish, 1 of which is oily, each week - eat less red and processed meat

Cut down on saturated fats and sugar

Try to eat less salt – no more than 6g a day for adults

Get active and try to be a healthy weight

Drink plenty of water – at least 1.5-2 litres or 6-8 glasses of fluid per day

Don’t skip breakfast

Visit www.gov.uk/government/publications/the-eatwell-guide to see the Eatwell Guide. Use the Eatwell Guide to help you get the balance right. It shows how much of what you eat should come from each food group.

NHS Choices for health and living well - www.nhs.uk/livewell/healthy-eating/Pages/Healthyeating.aspx

BBC for information on healthy living and eating - www.bbc.co.uk/health/treatments/healthy_living/

Beat (0345 634 1414) is a charity for people with eating disorders and their families - www.b-eat.co.uk

For further information and advice visit:

Key pointRemember that too much alcohol will lead to dehydration and drinks high in caffeine such as cola or coffee will cause a loss of fluid. Water is always the best option.

Key pointIf you need help or advice on eating‐related matters, you should contact your doctor.


Your health & welfareExercise and fitness

Staying fit and healthy: makes you feel good

is a great stress buster

can help you lose weight

lowers the risk of developing major chronic diseases

improves movement in the joints and also muscle tone

There are agencies listed at the back of this booklet that can offer advice, but you may wish to consult your doctor or health professional before starting any programme if you have specific health issues.

Key pointConsult your doctor or health professional before starting any programme if you have specific health issues.

Guidelines for physical activity can be found on the NHS Choices Live Well pages.

They recommend:

At least 150 minutes of moderate aerobic activity each week – cycling or fast walking

75 minutes of vigorous aerobic activity each week – running or sports

A mix of moderate and vigorous aerobic activity each week – e.g. two 30-minute sessions of vigorous aerobic activity and one 30-minute session of moderate aerobic activity

Strength exercises on 2 or more days a week – working all of the muscles

OR OR +

For further information and advice visit: NHS physical activity guidelines for adults - www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx


Activities - TEST YOUR KNOWLEDGE

List four benefits of eating and drinking healthily.

What is the recommended quantity of fluid you should drink each day?

What is the recommended amount of time you should spend doing moderate aerobic exercise per week?

Your health & welfare


Some facts about the effects of alcohol – it can cause:

disturbed sleep patterns

alcohol poisoning

an increase in acid in the stomach

weight gain

liver disease

dry reddened skin, bloating, spots and smelly breath

serious illnesses such as diabetes, pancreatitis and heart disease

As with most things, alcohol should be consumed in moderation. If consumed in excess, it can quickly become an issue for an individual.

Your health & welfareAlcohol

Alcohol consumption

Tips for sensible drinking:

monitor your drinking - the government advises not to regularly drink more than 14 units of alcohol per week

make your drinks last longer - dilute or alternate them with soft drinks, or have smaller measures

buy your own drink instead of buying drinks in rounds

beware of cocktails - these are deceptive and can contain more alcohol than you are aware of

Drink Aware (020 7766 9900) is an independent charity aiming to reduce the misuse of alcohol across the UK - www.drinkaware.co.uk

Alcohol Concern (020 7928 7377) aims to reduce the harm from alcohol-related problems - www.alcoholconcern.org.uk

The NHS Choices website gives advice on alcohol-related matters - www.nhs.uk/Livewell/alcohol/Pages/Alcoholhome.aspx

Alateen is for teenage relatives of alcoholics - http://al-anon.org/for-alateen

Alcoholics Anonymous (0800 917 7650) can help you to stop drinking and put you in contact with other people in similar circumstances - email [email protected]

Drinkline (0300 123 1110) is a confidential helpline that provides support and materials


14UNITS

Key pointStudies have also indicated a link to an increased risk of certain types of cancer.


an increased risk of cancer, especially in the lungs, mouth, lips, throat, oesophagus and stomach, to name but a few

an increased risk of heart disease, heart attacks, strokes, diabetes and breathing problems

bad breath and teeth, stained fingers and teeth, and smelly hair

poor vision suppressed appetite

Some of the risks of smoking are:

Your health & welfareSmoking

Smoking and its risks

www.nhs.uk/livewell/smoking/Pages/stopsmokingnewhome.aspx

www.nhs.uk/smokefree

www.givingupsmoking.co.uk/


Key points

Before giving up speak to your GP, they will be able to offer advice and give you details on the available services or prescribe medication to help you give up.

Follow the 10 self-help tips to stop smoking on the NHS Choices website.

Get advice through the free Smokefree National Helpline 0300 123 1044

Use a significant event to motivate you, for example getting married or getting pregnant, or sign up for the Stoptober challenge.

Give up with a group of friends or family.

Deciding to give up smoking is one of the most important choices you will ever make. Below you will find some information on how to successfully quit smoking.


If you have a drug problem, or want to support a friend or family member who does, there is a lot of help available.

Your health & welfareDrugs

Problems with drugs

Contact your GP, they may be able to arrange a referral

Needle exchange facilities can prevent further harm and illness, can educate and may offer counselling

Access a local drop-in centre provided by Samaritans, Shelter or government-funded schemes

Obtaining support and advice

Education and deterrence

A listening ear, counselling and advice

Medical support (minor injuries)

Needle exchange

Methadone prescriptions

Signposting to other agencies

Temporary drug-free accommodation

These agencies and organisations offer a variety of services, some of which are listed below.

Frank (0300 123 6600)

www.talktofrank.com

Turning Point www.turning-point.co.uk




State three effects of alcohol on the body.

Who should you consult before you give up smoking?

Name one source of information and advice for a drug-related problem.



knowing what is a healthy or an unhealthy relationship?

domestic abuse?

There are a number of sources of advice and guidance available, including:

sexual exploitation?

contraception?

Do you need any help or advice about any of the following:

Your health & welfareSexual health & relationships

Your sexual health & relationships

your own GP

your local pharmacy

the Family Planning Association (FPA) – a sexual health charity providing advice and support. Contact them on 0845 122 8690 or visit http://www.fpa.org.uk/

Brook – a national voluntary sector provider of free and confidential sexual health advice and services specifically for those under 25 years old. ‘Ask Brook’ on 0808 802 1234 or visit www.brook.org.uk

the British Pregnancy Advisory Service (BPAS) – offers help to women with an unplanned pregnancy, or a pregnancy they have chosen not to continue with. If you are pregnant and are considering having an abortion, it’s important to know you’re not alone, contact them on 08457 30 40 30 or visit www.bpas.org

the Sexual Health Line, which is a free 24-hour advice line about all aspects of STIs (including HIV). Contact it on 0800 567 123 for advice

the Terrence Higgins Trust – a HIV and sexual health charity providing services to improve the quality of life of those affected by HIV and AIDS. Contact it on 0808 802 1221 or visit www.tht.org.uk

the Refuge Domestic Violence Helpline – contact: 0808 2000247

Rape Crisis – a service for girls and women who have been raped or assaulted recently or in the past. Contact it on 0808 802999 or visit www.rapecrisis.org.uk

Survivors UK – which helps boys and men who have been raped or assaulted. Contact it on 0845 1221201 or text it on 020 3322 1860 or visit www.survivorsuk.org

the National Association for People Abused in Childhood (NAPAC) – which helps support survivors of childhood abuse. Contact them on 0808 801 0331 or visit www.napac.org.uk

your workplace’s dedicated safeguarding officer or confidential helpline


One in four people experience a mental health problem at some point during their lives; many more are touched by its consequences.

Your health & welfareMental health & wellbeing

Mental health problems

feeling isolated and excluded

family or relationship problems

financial difficulty

experiencing stigmatisation

low self-esteem

Some of the impacts of experiencing a mental health problem are:

Here are some of the sources of support and advice.

Mental health is complex and you may feel unable to talk to your local doctor about issues surrounding mental health.

SANE (0300 304 7000) provides emotional support and information to anyone affected by mental illness. It is completely confidential and will give non-judgemental emotional support. Visit www.sane.org.uk for further advice.

MIND (0300 123 3393) is a mental health charity providing information and advice, training programmes, grants and services. It has dedicated helplines available or you can email it on [email protected]

Samaritans offers a 24-hour service every day of the year, you can call it on 116 123 or email [email protected]

Childline is a helpline for children and young people and calls are free and don’t show on a phone bill. Contact it on 0800 1111

Students Against Depression offers information and resources on its website at www.studentsagainstdepression.org

Key pointRemember that you are not alone, it is important to be able to talk to someone if you feel you are suffering from any form of mental health issue.


If you feel that you, a relative or a friend needs help with debt or budgeting, you can get advice from the following:

Managing your money effectively is an important part of your life and maintains your peace of mind. If you are facing money worries or debt, it can lead to stress and the breakdown of relationships and your home life.

Your health & welfareYour financial health & budgeting

Managing your money

Consumer Credit Counselling Service (0800 138 1111) – you can find free and anonymous debt advice through its site: www.stepchange.org

National Debtline (0808 808 400) – offers free, confidential and independent debt advice for people living in different parts of the country. Find it at www.nationaldebtline.co.uk

Citizens Advice (0800 138 111) – offers guidance on debt and budgeting along with a range of other matters. www.citizensadvice.org.uk

The Money Advisory Service offers free and impartial advice on budgeting and money matters, and you can access a budget planner on its website: www.moneyadviceservice.org.uk/en/tools/budget-planner



What services does the Family Planning Association (FPA) offer?

Where can you access a financial budget planner?

State three ways that mental health problems can impact on your life.



Your personal development & safetyYour spiritual development

Your spiritual development

FaithFeelings

Values

Ofsted gives the following definition of spiritual development:

‘spiritual development is shown by their: ability to be reflective about their own beliefs, religious or otherwise, that inform their perspective on life and their interest in and respect for different people’s faiths, feelings and values.’

DEFINITION:

the development and understanding of your personal values and beliefs, which may include religion

being aware of, and understanding, the beliefs of others

being compassionate and having empathy for others

reflecting on your own experiences

It includes:


Your personal development & safetyYour moral development

Your moral development

Ofsted defines moral development as:

‘the ability to recognise the difference between right and wrong and to readily apply this understanding in their own lives, recognise legal boundaries and, in so doing, respect the civil and criminal law.’

DEFINITION:

being able to recognise right and wrong

knowing the consequences of your actions

developing your confidence to follow your own principles

respecting other people’s feelings

It includes:

the Citizenship Foundation, which offers information on spiritual, moral, social and cultural development - www.doingsmsc.org.uk/

Global Footprints, which provides information and definitions - www.globalfootprints.org/smscdefinitions

You can access further support and advice from the following:



In your own words, explain the meaning of moral development.

In your own words, explain the meaning of spiritual development.



Your personal development & safetyYour personal goals & interests

What is a work-life balance?

The Oxford English Dictionary defines work-life balance as: ‘the division of one’s time and

focus between working and family or leisure activities’.

DEFINITION:

take your allocated breaks at work

reduce stress levels through exercise

have a deadline to switch off your phone when you are not at work

make time for friends and relationships

get help if needed

Relate gives some excellent advice and tips on its website including:

You may have heard of the term ‘work-life balance’. It is important to develop interests outside of work and have personal goals as well as work-related ones.

take up a new hobby

go walking

join a gym

have a massage

take a relaxing bath

spend time with friends

More tips for ‘you time’:

Key pointWhile you need to take time for yourself, you will need to balance this with your professional life - remember that it is important to maintain your attendance at work and to always be on time.

You can access further information on the Relate website at:

www.relate.org.ukwhere you can find advice

and contact trained counsellors.



What is a ‘work-life balance’?

Your personal development & safety

State three ways that you can improve your work-life balance.


Your personal development & safetyYour personal safety

Keeping yourself safe

It is important to keep yourself safe in both your professional and personal life. You can do this by:

You can find further information at work from your line manager, supervisor or workplace health and safety representative, if you have one.

You can access further information regarding personal safety on the following websites.

• following your organisation’s policies and procedures on personal safety and safeguarding

• being aware of the risks to your personal safety in relation to your work, for example, lone working

• being aware of your personal safety and security at home

• being aware of your safety when travelling, for example, by bus or train

• being aware of your personal safety regarding street violence and knife crime when travelling on foot

• reporting any issues or concerns you have regarding your personal safety

Although this is designed for children, the website does give some useful tips for staying safe online: www.safetynetkids.org.uk/personal-safety/staying -safe-online

This website gives good advice on staying safe online and general information about using the internet: www.bbc.co.uk/webwise

The Health and Safety Executive’s website has a section on lone working: www.hse.gov.uk/toolbox/workers/lone.htm

www.suzylamplugh.org - the trust gives support and advice on staying safe from violence and aggression

The Home Office has launched a new initiative aimed at reducing knife crime, find out more at: www.knifefree.co.uk/go-knifefree/

For information about remaining safe on the streets, visit: www.met.police.uk/cp/crime-prevention/violence/stay-safe/

Key pointYou can end up with a criminal record and be sent to prison for up to 4 years just for carrying a knife. Claiming that it is for self-protection is not a defence.




State three things you can do to keep yourself safe at work:

State three things you can do to keep safe on the internet:

Outline how you can stay safe when working alone:



Your online safety

The increased use of the internet to access information, make purchases and keep in contact with people has increased the risks to people’s personal safety. You need to be aware of these risks so that you can ensure that you, the individuals you support and others remain safe online. You are at risk when using electronic devices, accessing the internet, using social-networking sites and when conducting financial transactions.

Electronic communication devices

Electronic devices include smartphones, tablets and laptops; they are portable and easy to use in any location. The main risk is that they can be stolen or lost easily, resulting in potential breaches of personal or financial security. With the advent of new technology, the term internet of things (IoT) has been used to describe internet-enabled devices such as fitness bands, smart TVs and smart speakers. These pose a new threat with health information and location data being accessible over the internet and to other devices.

You are at risk from:

• using premium rate text messages, for example, entering competitions or accessing content

• using premium rate phone numbers

• hacking through malware being downloaded on to your device

• downloading apps that have additional costs

• remote access of your device

• viruses RISK

S


To stay safe, you should:

• check your phone bill carefully for unknown or premium rate numbers and query any calls that you feel you have not made or that you don’t recognise

• put a stop to unwanted texts by replying ‘STOP’

• read terms and conditions associated with downloadable apps

• keep your device safe by not leaving it lying on a table or desk, being aware of security at home and at work and ensuring that it is in a secure pocket or bag

• use the device’s security features, such as a phone locator or the remote deletion of data

• inform the police and your network provider of loss or theft

• use antivirus software

• use secure networks where possible


The internet

There is a vast amount of information readily available on the internet that is accessible through search engines, which means that you could be vulnerable to the risks of your search history being recorded and readily available, and you could also potentially access illegal or offensive data.

To remain safe, you need to:

• use privacy and security settings

• use search filters

• access UK-only sites that are regulated by UK law

• spell terms correctly - incorrect spelling can generate unwanted results

• report illegal, obscene or terror-related content to the Internet Watch Foundation (IFW) www.iwf.org.uk, www.gov.uk/report- terrorism, or to the police WWW



Social networking

Social networking includes chatrooms, dating sites, instant messaging and blogs, as well as social-networking sites and can lead to personal and financial abuse.

You could be at risk of:

• personal information being discovered

• abusive language

• online bullying

• information reaching a wider audience than expected - private blogs can appear in public searches

• cyber stalking

• coming to harm when meeting someone you get to know online

• fraud

To remain safe, you should:

• keep your personal or financial details to yourself

• not comment on anything that you don’t want to become public or that can cause embarrassment or is libellous

• use a made-up name

• be aware of posting photos or information that can reveal your identity or whereabouts

• report illegal or offensive content to the website’s administrator

• check that dating sites are a member of the Online Dating Association (ODA) www.onlinedatingassociation.org.uk/

• plan to meet new people in a public place, make your plan, tell someone about it and stick to it

• be aware of spoof emails requesting money or phishing for information

be aware of fake offers or vouchers circulated via social media, do not follow the link but check the website of the retailer independently for verification

• not share intimate photos or videos

• keep your profile private or only allow access to friends

• have up-to-date antivirus, antispyware and firewalls in place



Key pointIt is important to balance the benefits and risks of using electronic systems and devices and to implement measures for online safety using the risk assessment process.

For further information and advice on how to protect yourself online, visit:

Financial transactionsFinancial transactions include paying for purchases, using online banking, paying bills and paying for services such as hotels and holidays. Technology is available to make easy payments to a variety of businesses. And it is important that you remain financially safe online.

You should:

• read terms and conditions

• check privacy policies

• not save passwords or use the same one for all your accounts or services

check returns policies

• never share personal log-in details

• select a username that is not your email address

• use strong passwords that are at least 8 characters long and use a combination of upper and lower case letters, numbers and special characters

• always conduct online banking on a secure network

use secure payment websites and check for the padlock symbol in the frame of the browser, which indicates that the weblink is secure

avoid using money transfer services when paying for goods or services online

• only donate to charity through a verified fundraising website

• ensure that banking emails are genuine - don’t follow any links you are sent, instead type the full website address into the browser

access your online banking using your normal method, if the e-mail you received is genuine, there will be a matching notification in your online account

• use 2-factor authentication when it is available, for example your bank may require you to use a code and a password to log in to your account to increase security

www.ncsc.gov.uk the national cyber security centre set up by the Government

www.getsafeonline.org free expert advice on staying safe online

www.bbc.co.uk/cbbc/findoutmore/ help-me-out-staying-safe-online useful information for younger users

www.bbc.co.uk/cbbc/findoutmore/help-me-out-staying-safe-online



State two risks of the following online activities.

State two ways to remain safe for the following online activities.


Using electronic communication devices

Using social-networking sites

Using the internet

Conducting financial transactions

Using electronic communication devices

Using social-networking sites

Using the internet

Conducting financial transactions


Your personal development & safetyYour role in safeguarding against terrorism

Government counterterrorism strategy

raising awareness through working with providers of education, businesses and partnership agencies

providing advice and training

supporting those people who are at risk of adopting extreme political, social or religious beliefs/ behaviours (radicalisation) using Channel

supporting community groups, faith groups, charities and social enterprise projects to provide advice and support to vulnerable people

Prevent aims to do this by:

Channel consists of local agencies and partners working together to support individuals at risk. It does this by:

identifying individuals who are at risk

assessing the risk

developing a support plan for the person at risk

The government’s counterterrorism strategy includes safeguarding people and communities from terrorist threats, which is known as Prevent. It covers all forms of terrorism and extremism.

For information on Prevent and Channel: www.ltai.info/what-is-prevent

For free e-learning on Prevent for different job roles and links to Channel training, visit the government website: www.elearning.prevent.homeoffice.gov.uk

Your organisation can sign up for NaCTSO’s counterterrorism e-learning course at: www.gov.uk/government/news/act-awareness-elearning




In your own words, state the main aims of Prevent.

In your own words, state the role of Channel.


Your personal development & safetyYour role in promoting British values

What are British values?

democracy

the rule of law

individual liberty

mutual respect for and tolerance of those with different faiths and beliefs, and for those without faith

These values must be promoted in schools and further education environments and are part of the Ofsted inspection process and can include:

developing your knowledge and understanding of British values

knowing right from wrong and respecting the law

accepting responsibility for your own behaviour

tolerance of and respect for different cultural traditions

respect for your own culture

‘Fundamental British values’ as outlined by Ofsted are:

For further information, visit the Citizenship Foundation website: http://www.doingsmsc.org.uk/british-values

Key pointYou need to be aware of and promote these values.




State the four British values.

Outline three ways you can promote British values in your role.


Glossary of terms British values – the fundamental values of democracy, the rule of law, individual liberty, and mutual respect for and tolerance of those with different faiths and beliefs and for those without faith. These are the fundamental British values as defined by Ofsted.

Channel – part of the Prevent strategy that uses a multi-agency approach to identify and provide support to individuals who are at risk of being drawn into terrorism.

Chronic disease – a condition that continues over a long period of time.

Diabetes – a condition in which the body’s ability to produce or respond to insulin is impaired, therefore the body cannot regulate blood sugar levels.

FPA – Family Planning Association – the FPA offers advice and support on aspects of sexual health.

FSA – Food Standards Agency – the FSA provided information about nutrition, but now concentrates on food safety.

Mental health – the psychological and emotional wellbeing of a person

Methadone – a synthetic analgesic drug that is similar to morphine in its effects but less sedative and is used in the treatment of morphine and heroin addiction.

Moderate aerobic activity – activity that raises your heart rate, makes you feel warmer and makes you breathe faster, such as fast walking or water aerobics.

Pancreatitis – inflammation of the pancreas.

Prevent – the duty that the Counter-Terrorism and Security Act 2015 places on authorities to prevent people from being drawn into terrorism.

Stroke – a serious, life-threatening medical condition that occurs when the blood supply to part of the brain is cut off.

The Eatwell Guide – a pictorial model of a healthy diet. The guide is based on the 5 food groups showing each type of food required for a healthy, balanced diet.

Vigorous aerobic activity – activity that makes you breathe much harder and faster and your heart rate rise significantly such as running or fast swimming.

Work-life balance – the division of your time and focus between work and family or leisure activities.


Other useful resources NHS Choices Live Well pages www.nhs.uk/livewell/Pages/Livewellhub.aspx

BBC health pages www.bbc.com/news/uk/health

MIND www.mind.org.uk

The Money Advisory Service www.moneyadviceservice.org.uk/en

Learndirect http://www.learndirect.com/

The Citizenship Foundation http://www.citizenshipfoundation.org.uk


Notes


Highfield HouseHeavens WalkDoncasterSouth YorkshireDN4 5HZUnited KingdomTel: +44 0845 2260350Tel: +44 01302 [email protected]

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health & wellbeing€¦ · tips for sensible drinking: monitor your drinking - the government...

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