What’s New Welcome to issue four of inter-active, this issue is fo-

cusing on the sunnier side of things now that summer

is biting at the back of our heels and hopefully bring

with it hot hazy lazy days for us all to enjoy. So with

summer in mind we have packed this issue full of sea-

sonal info, tips, exercises and advice to give you a kick

start to healthy and fun summer.

Bank Holiday Closures

Monday 31st

August

New Fitness class

Hard Core Abs – Friday 6.30 pm - 7.00 pm

Get in shape for sum-

Hard Core Abs is a new 30 minute class designed to work and tone your ab-

dominal muscles and build core strength.

If you fancy giving your abs a blast and want to get them into shape for the sum-

mer, then this is the class for you.

Book your place at the reception or contact 01623 425116

Salmon Burgers Yield: 4 servings (serving size: 1 burger) Give beef a break and try quick, simple salmon burgers. Com-

bine salmon with red onion and fresh basil to make a hearty

burger with less than 200 calories. Enjoy on toasted focaccia-

bread for a gourmet meal that’s ready in 10 minutes. Summer

entertaining just got so much easier.

Ingredients 1 cup finely chopped red onion

1/4 cup thinly sliced fresh basil

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 (1-pound) salmon fillet, skinned and chopped

1 tablespoon hot pepper sauce

1 large egg white

Cooking spray

8 (3/4-ounce) slices focaccia, toasted

Preparation

Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine. Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large non-stick skillet over medium-high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted focaccia.

Nutritional Information Calories 190 Calories from fat 42 % Fat 8.8 g Satfat 2.1 g Monofat 3.8 g Polyfat 2.1 g Protein 25.2 g Carbohydrate 1.1 g

Fibre 0.3 g Cholesterol 58 mg Iron 0.6 mg Sodium 236 mg Calcium 21 mg

Fascinating facts Have you ever gone running down the beach longing for a nice cool swim in the sea only to come to a skidding halt at the waters edge after finding the shoreline and the sea already occupied by a mass of jelly fish? Below are some amazing facts about one of our holiday nightmares:

1. A jellyfish is not a fish at all, it is an

invertebrate (animal without a backbone).

2. Invertebrates make up 95% of all ani-

mals on earth.

3. A jelly is made up of approximately 95%

water.

4. A jelly does not have a brain, eyes,

bones, teeth, or blood.

5. A jelly reproduces by making clones of it-

self so it technically never dies.

6. There are 2 main stages to a jelly’s life cycle,

the sessile (stuck to a surface) polyp, and the

free-swimming medusa (what you think of as

a jelly).

7. The largest jelly ever found was a Lion’s

Mane Jelly with a diameter of 7 feet 6 inch-

es (2.29m) and its tentacles trailed 120

feet behind it!

8. The smallest jelly is the Irukandji jel-

ly which is only 1 1/2 inches in diameter.

9. Jellies are found in all the world’s oceans.

10. A box jelly (sea wasp) sting can kill you

within 2-3

minutes.

Lion's Mane Jellyfish: the largest jelly in the ocean

Injury clinic

Tennis elbow (lateral epicondylitis) Who is affected by tennis elbow?

It is estimated that as many as one in three people have tennis elbow at any given time. Each year, in the UK, about five

in every 1,000 people go to see their GP about tennis elbow. The condition usually affects adults and is more common

in people who are 40-60 years of age. Men and women are equally affected. Tennis elbow is the common name for a

painful condition affecting the outside part of the elbow. Depending on the severity it can take from two months to two

years to heal fully.

About tennis elbow

The medical term for tennis elbow is lateral epicondylitis because it affects the outside of your elbow bone, which is called the lateral epicondyle. The lateral epicondyle is the bony area you can feel on the outside of your elbow. Tennis elbow develops when the tendon that joins the muscles of your forearm to your upper arm bone (the humerus) tears or becomes inflamed. This tendon is called the extensor tendon (see diagram).

The elbow joint

Tennis elbow most often happens when you have repeatedly overused your arm. This overuse causes inflammation or tiny tears in the tendon. This may become worse if you continue doing the activity that triggered the pain and may cause a more serious tear or rupture your tendon.

Symptoms of tennis elbow

The main symptom is pain and tenderness on the outside of your elbow and sometimes in the muscles on top of your forearm. Tennis elbow usually affects the arm of your dominant hand (eg your right arm if you're right handed) because this is the arm you use the most. Symptoms usually develop gradually. The pain may get worse when you move your wrist or if you repeat the activity that triggered the pain. The pain may become constant. Your affected arm may also be more painful when you grip or twist something, such as turning a door handle or shaking hands. If you have severe elbow pain, can't move the joint or have any loss of feeling, you should seek urgent med-ical attention.

Many people with mild symptoms of tennis elbow can use self-help measures to reduce their pain. However, if your symptoms don't im-prove after a couple of weeks, you should visit your GP or physiotherapist for advice.

Causes of tennis elbow

The most common cause of tennis elbow is repeated overuse of your arm. Playing tennis three times in a week when you haven't played for some time is the sort of overuse that could cause tennis elbow. However, most people who develop tennis elbow haven't been playing tennis. A range of different activities that involve repeated hand, wrist and forearm movements is more often the cause. This includes activities like using a screwdriver, using vibratory work equipment (such as a drill), or even using a keyboard.

Rarely, tendon damage can happen after a single and often minor incident, such as lifting something heavy or taking part in an activity which you don't do very often, such as painting and decorating. These activities can cause a tear in your tendon.

Diagnosis of tennis elbow

Your GP or physiotherapist will ask about your symptoms and examine you. He or she may also ask you about your medical history.

Your GP or physiotherapist can usually diagnose tennis elbow from examining your arm and hearing about how your symptoms devel-oped. An X-ray is rarely needed, but your GP/physiotherapist may recommend having one to rule out other conditions, such as arthritis, that can cause elbow pain.

For severe tennis elbow that has failed to heal with normal treatment, your GP/physiotherapist might suggest a ultrasound scan. These give images of the soft tissues, including muscles and tendons, inside your arm.

Injury clinic

Tennis elbow (lateral epicondylitis) continued... Treatment of tennis elbow

To make a full recovery, you will need to change the way you use your arm so that your tendon is rested and has time to heal. How you do this will depend on how your tennis elbow developed and how severe it is.

Self-help You can treat your symptoms yourself if you have mild tennis elbow. Some of the main self-help treatments are described below.

Rest - The most important part of your treatment is to rest your injured tendon and elbow by stopping or changing the activity that is causing the

problem.

Apply a cold compress to reduce your pain. You can use a cold compress, such as ice or a bag of frozen peas wrapped in a towel as soon as you feel

any pain. Hold this against your elbow for 10 minutes every two hours. In the days that follow an injury you can use the ice pack for 10 minutes twice a day. Don't apply ice directly to your skin as it can damage your skin.

Wear strapping or a splint. You can wear strapping or a splint around your forearm and elbow to help restrict the movement of your tendon and

relieve the strain. Some people find that this helps, although there is no evidence to show how well it works. You can buy arm braces and supports from some physiotherapists, larger pharmacies and sports shops. Don't wear any strapping or a splint continuously - you should leave it off at night time.

Change the action that caused the problem. If the problem developed as a result of an activity at work, contact your employer's occupational health advisers, if available, or speak with your employer. They can give advice on how to change the activity that caused the problem, allowing your arm to heal.

Medicines You can take paracetamol to relieve the pain, and anti-inflammatory medicines, such as ibuprofen, to reduce inflammation. You can take ibuprofen in the form of a cream or gel that you put directly onto your skin, or you can take it as a tablet. Always read the patient information leaflet that comes with your medicine and if you have any questions, ask your pharmacist for advice.

If paracetamol and ibupropen don't ease your pain, your GP may prescribe you a stronger painkiller called codeine.

As a last resort, your doctor may also suggest a steroid injection to help relieve pain and inflammation if other treatments don't work, or if your pain is severe. This is an injection of steroid and local anaesthetic directly into the area where your pain is.

Physical therapies Your GP will refer you to a physiotherapist if he or she thinks physiotherapy will be beneficial. Your physiotherapist may try various techniques to reduce the pain. These may include exercises, deep tissue massage and acupuncture.

You may also be shown exercises to do that stretch your muscles and that can improve the movement and strength of your elbow and wrist. You should start these exercises as soon as possible after any injury, when your pain has eased. Your physiotherapist will be able to advise you on this.

Surgery Your GP may advise you to have surgery if your tendon is severely damaged, or if there has been no improvement after many months of rest and rehabilita-tion. However, very few people need surgery.

Prevention of tennis elbow

Tennis elbow is usually caused by overuse of your arm, so it can be prevented. A few sensible precautions include:

warm up before activity with five minutes of gentle movements - this allows time for your muscles to adjust to the extra stresses and strains

try not to do the same activity for long periods of time - take regular breaks

seek advice early from your GP or physiotherapist if you notice a problem

stop the activity that's causing the problem or find a different way to do it.

To prevent an old tennis elbow injury from coming back, you should:

give yourself proper rest between sessions

don't play sport if your arm is painful

get professional advice on your technique if you play racquet sports regularly

The Sun and You

Have you ever picked up a bottle of sun cream and looked at the label and wondered what the difference be-

tween UVA and UVB is, or are you never sure what SPF factor to use.

Have a look at the article below hopefully it will shed some light on the subject. (no pun intended).

Understanding UVA and UVB

For a six billion –year old, the sun is certainly in the news a lot lately, mainly because it is still a source of uncertainty and con-

fusion to many of us.

The center of this confusion is the sun's ultraviolet A (long-wave) and ultraviolet B (shortwave) rays. Our understanding of ex-

actly what kinds of damage each causes to the skin, and how best to protect ourselves, seems to shift every year as new re-

search comes out. For example, it was once thought that only UVB was of concern, but we keep learning more and more about

the damage caused by UVA. And new, improved forms of protection against UVA keep emerging. Keeping up with these new

developments is a worthwhile challenge that can help all of us prevent sun damage.

UV radiation is part of the electromagnetic (light) spectrum that reaches the earth from the sun. It has wavelengths shorter than

visible light, making it invisible to the naked eye. These wavelengths are classified as UVA, UVB, or UVC, with UVA the longest

of the three at 320-400 nanometers (nm, or billionths of a meter). UVA is further divided into two wave ranges, UVA I, which

measures 340-400 nanometers (nm, or billionths of a meter), and UVA II which extends from 320-340 nanometers. UVB rang-

es from 290 to 320 nm. With even shorter rays, most UVC is absorbed by the ozone layer and does not reach the earth.

Both UVA and UVB, however, penetrate the atmosphere and play an important role in conditions such as premature skin ag-

ing, eye damage (including cataracts), and skin cancers. They also suppress the immune system, reducing your ability to fight

off these and other maladies.

The Sun and You UV radiation and skin cancer

By damaging the skin's cellular DNA, excessive UV radiation produces genetic mutations that can lead to skin cancer. Both the

U.S. Department of Health and Human Services and the World Health Organization have identified UV as a proven human

carcinogen. UV radiation is considered the main cause of non melanoma skin cancers (NMSC), including basal cell carcinoma

(BCC) and squamous cell carcinoma (SCC). These cancers strike more than a million people each year. Many experts believe

that, especially for fair-skinned people, UV radiation also frequently plays a key role in melanoma, the deadliest form of skin

cancer.

UVA

Most of us are exposed to large amounts of UVA throughout our lifetime. UVA rays account for up to 95 percent of the UV radi-

ation reaching the Earth's surface. Although they are less intense than UVB, UVA rays are 30 to 50 times more prevalent. They

are present with relatively equal intensity during all daylight hours throughout the year, and can penetrate clouds and glass.

UVA, which penetrates the skin more deeply than UVB, has long been known to play a major part in skin aging and wrinkling

(photo aging), but until recently scientists believed it did not cause significant damage in areas of the epidermis (outermost skin

layer) where most skin cancers occur. Studies over the past two decades, however, show that UVA damages skin cells called

keratinocytes in the basal layer of the epidermis, where most skin cancers occur. (Basal and squamous cells are types of

keratinocytes.) UVA contributes to and may even initiate the development of skin cancers.

UVA is the dominant tanning ray, and we now know that tanning, whether outdoors or in a salon, causes cumulative damage

over time. A tan results from injury to the skin's DNA; the skin darkens in an imperfect attempt to prevent further DNA damage.

These imperfections, or mutations, can lead to skin cancer.

Tanning booths primarily emit UVA. The high-pressure sunlamps used in tanning salons emit doses of UVA as much as 12

times that of the sun. Not surprisingly, people who use tanning salons are 2.5 times more likely to develop squamous cell carci-

noma, and 1.5 times more likely to develop basal cell carcinoma. According to recent research, first exposure to tanning beds

in youth increases melanoma risk by 75 percent.

UVB

UVB, the chief cause of skin reddening and sunburn, tends to damage the skin's more superficial epidermal layers. It plays a

key role in the development of skin cancer and a contributory role in tanning and pho-

to aging. Its intensity varies by season, location, and time of day. The most significant

amount of UVB in the UK is between 11 AM and 4 PM from May to September. How-

ever, UVB rays can burn and damage your skin year-round, especially at high alti-

tudes and on reflective surfaces such as snow or ice, which bounce back up to 80

percent of the rays so that they hit the skin twice. UVB rays do not significantly pene-

trate glass.

The Sun and You

Protective measures

Protect yourself from UV radiation, both indoors and out. Always seek the shade outdoors, especially between 11 AM and 4

PM. And since UVA penetrates glass, consider adding flat, tinted UV-protective film to your car's side and rear windows as well

as to house and business windows. This film blocks up to 99.9 percent of UV radiation and lets in up to 80 percent of visible

light.

Outdoors, dress to limit UV exposure: Special sun-protective clothes with UPF (ultraviolet protection factor) indicate how much

UV radiation can penetrate the fabric; the higher the UPF, the better. A shirt with an UPF of 30, for example, means that just

1/30th of the sun's UV radiation can reach the skin. Laundry additives can also be washed right into regular fabrics to provide

higher UPFs. However, you can enhance your sun safety simply by learning to evaluate everyday fabrics' sun protection quali-

ties and choosing those with the best protection. For instance, bright- or dark-coloured, lustrous clothes reflect more UV radia-

tion than do pastels and bleached cottons; and tightly woven, loose-fitting clothes provide more of a barri-

er between your skin and the sun. Finally, broad-brimmed hats and UV-blocking sunglasses help shield

the sensitive skin on your head, neck, and around the eyes - areas that usually sustain a lot of sun dam-

age

Sun protection factor (SPF) and UV radiation

Since the advent of modern sunscreens, a sunscreen's efficacy has been measured by its sun protection

factor, or SPF. SPF is not an amount of protection per se. Rather, it indicates how long it will take for

UVB rays to redden skin when using a sunscreen, compared to how long skin would take to redden with-

out the product. For instance, someone using a sunscreen with an SPF of 15 will take 15 times longer to

redden than without the sunscreen. An SPF 15 sunscreen screens 93 percent of the sun's UVB rays;

SPF 30 protects against 97 percent; and SPF 50, 98 percent. The Skin Cancer Foundation maintains that

SPFs of 15 or higher are necessary for adequate protection.

Sunscreen Ingredients

Since both UVA and UVB are harmful, you need protection from both kinds of rays. To make sure you're getting effective UVA

as well as UVB coverage, look for a sunscreen with an SPF of 15 or higher, plus some combination of the following UVA-

screening ingredients: stabilized a avobenzone, ecamsule

(a.k.a. MexorylTM), oxybenzone, titanium dioxide, and zinc oxide.

You may see the phrases multi spectrum, broad spectrum or

UVA/UVB protection on sunscreen labels, and these all indicate

that some UVA protection is provided. However, because there

is no consensus on how much protection these terms indicate,

such phrases may not be entirely meaningful.

There are currently 17 active ingredients approved by the FDA

for use in sunscreens. These filters fall into two broad catego-

The Sun and You

Prevention Guidelines Seek the shade, especially between 11 AM and 4 PM.(may-sept) Do not burn. Avoid tanning and UV tanning booths. Cover up with clothing, including a broad-brimmed hat and UV-blocking sunglasses. Use a broad spectrum (UVA/UVB) sunscreen with an SPF of 15 or higher every day. For extended outdoor activity, use a water-resistant, broad spectrum (UVA/UVB) sunscreen with an SPF of 30 or higher. Apply 1 ounce (2 tablespoons) of sunscreen to your entire body 30 minutes before going outside. Reapply every two hours, or immediately after swimming or excessive sweating. Keep newborns out of the sun. Sunscreens should be used on babies over the age of six months. Examine your skin head-to-toe every month. See your physician every year for a professional skin exam.

FDA-Approved Sunscreens

Active Ingredient/UV Filter Name

Range Covered

UVA1: 340-400 nm

UVA2: 320-340 nm

UVB: 290-320 nm

Chemical Absorbers:

Aminobenzoic acid (PABA) UVB

Avobenzone UVA1

Cinoxate UVB

Dioxybenzone UVB, UVA2

Ecamsule (Mexoryl SX) UVA2

Ensulizole (Phenylbenzimiazole Sulfonic Acid) UVB

Homosalate UVB

Meradimate (Menthyl Anthranilate) UVA2

Octocrylene UVB

Octinoxate (Octyl Methoxycinnamate) UVB

Octisalate ( Octyl Salicylate) UVB

Oxybenzone UVB, UVA2

Padimate O UVB

Sulisobenzone UVB, UVA2

Trolamine Salicylate UVB

Physical Filters:

Titanium Dioxide UVB, UVA2

Zinc Oxide UVB,UVA2, UVA1

Quarterly quotes

Now that we are on issue four and you have got into the swing of solving the quotes, it’s time to make them

a little harder. Below are two quotes but can you solve them this time, as normal there will be some clues to

who said them underneath each quote.

1) Don’t cry because it’s over, smile because it happened.”

Author and illustrator born in Massachusetts on 2nd march 1904 and best sellers include The cat in the hat.

2) An eye for an eye only ends up making the whole world blind.

Anti-war Activist born in Porbandar India on 2nd October 1869.he was the primary leader of India’s independ-

ence movement.

Down

1. Security device (7)

2. Bone (3)

3. Supple (5)

4. Plain (6)

5. Fortification (7)

6. Enlarges (9)

7. Astound (5)

11. Consortium (9)

14. Mode (7)

16. Irksome (7)

17. Wonder (6)

18. Repent (5)

20. Artery (5)

23. Unwell (3)

Across

1. Danger (5)

4. Percussion instrument (7)

8. Deliberated (7)

9. Molten rock (5)

10. Marine mollusks (7)

12. Similar (5)

13. Martial art (4,2)

15. Rigorous (6)

18. Assumed name (5)

19. Accumulated (7)

21. Similar to a giraffe (5)

22. Dizziness (7)

24. Perpetual (7)

25. Book of maps (5)

Crossword Corner &

Fitness Focus