< Previous40 LINCOLNSHIRE TODAY HEALTH & FITNESS Stress is a normal part of our everyday lives, and yet letting it run rampant can lead to a host of health and wellbeing problems. LINCOLNSHIRE TODAY 41 HEALTH & FITNESS E veryone knows that to live is to be stressed. Whether it be about work, marriage, family or a big commitment you have coming up, stress is an everyday part of our lives. It’s not all bad, either. Stress exists as a biological mechanism to keep us safe. In ancient times, stress responses would encourage us to run if a predator came along. Since being eaten is less of a concern nowadays, stress responses can instead come on when we feel under pressure, worried, agitated – and even when we’re having fun on a rollercoaster or watching a great movie. Put like that, it’s easy to see that stress isn’t necessarily a bad thing in isolation. A child playing an exciting videogame will trigger stress responses in themselves at key and emotional moments where their adrenaline is running high. This isn’t on its own dangerous. The problem comes when a person’s stress responses last too long, becoming chronic stress, or when they trigger too easily, which could be seen as a form of anxiety. In these cases where cortisol (the stress hormone) is high for too long and too many times, it can cause serious problems – from obesity to diabetes and even to heart disease and heart attacks. High and chronic stress can cause everything from high blood sugar to inflamed arteries around the heart. Managing stress, therefore, becomes quite important – but so does recognising it in the first place. Our bodies and minds are adaptive and can get used to things they shouldn’t, such as someone becoming desensitised to war or loss. Doctors can take a snapshot of a person’s stress via medical tests, but most people feel stress when they go to a doctor anyway, so it’s not always immediately accurate. That said, there are ways to track stress thanks to technology. © stock.adobe.com/Syda Productions © stock.adobe.com/Rawpixel.com 42 Á42 LINCOLNSHIRE TODAY HEALTH & FITNESS Health tracker watches use HRV (heartrate variability) to get a somewhat accurate idea of your stress levels. These may not be perfect, but their inaccuracies are usually tied to “how much stress” rather than false positives. If your HRV reports significant levels of stress, it may not always get the degree right, but it won’t be flagging up nothing. Where it does struggle is in understanding why – and that’s where human common sense comes in. If you were to wear a watch on a rollercoaster, and you saw high stress levels, you can use common sense to say the high stress is an outlier because of what you did that day. As a tool for measuring stress, such technology is still valid. But how do we manage and reduce stress if it is high? There are hundreds of different methods available from drugs to treatments to exercises, but some of the most readily available ways of reducing stress are to improve sleep quality, improve your diet, exercise more, and to take time off to calm down and focus on yourself. Sleep and stress have a known relation in so far as a lack of sleep causes stress and stress reduces sleep quality – which is a vicious circle that can lead a person to having low quality sleep with little deep sleep and REM sleep. The best ways to improve sleep quality are to set a time to sleep and stick to it, limit exposure to light and, perhaps most importantly, to not eat anything for at least three or so hours before sleep. Any food – even healthy food – will trigger a stress response in the body as it’s digested and nutrients enter your body. This will make sleep harder. The good thing about improving sleep to manage or reduce stress is that once you start getting better sleep, a lot of the stress reduction is handled for you during the night. Diet and exercise require a little more proactiveness on the part of the individual and aren’t always easy to manage. An unhealthy diet or weight can mean higher blood sugar, and so difficulty sleeping. It’s all wear and tear on the body. That said, even a thin person can have a bad diet if they are eating too many ultra-processed foods. These have been shown to increase stress responses in people, and even LINCOLNSHIRE TODAY 43 HEALTH & FITNESS There are numerous myths about varifocal glasses. Holland and James break them down. Myth 1: Varifocal Glasses Are Difficult to Get Used To Reality: It’s true that wearing varifocal glasses can feel a bit strange at first, but most people adapt much quicker than they expect. On average, the adjustment period ranges from just a few days to a couple of weeks. The key is to wear them consistently and allow your eyes and brain to get used to them. Myth 2: Varifocal Glasses Cause Distorted Vision or Headaches Reality: This is a common concern, but it’s usually based on outdated information. Modern varifocal lenses are designed to minimise distortion and are precisely tailored to fit your vision needs. If you’re experiencing issues like headaches or blurry vision, it’s often due to an incorrect prescription, poorly fitted lenses or outdated lens design. Myth 3: Varifocal Lenses Have a Narrow Field of Vision Reality: Another common misconception is that varifocal glasses limit your field of vision. Modern varifocals provide a wide and natural viewing experience. The lenses are designed with a gradual transition between different focal points, which means you can see clearly at all distances without any noticeable “lines” in your vision. At Holland & James we are proud to offer our patients Essilor’s latest varifocal design with complimentary lens personalisation. Powered by artificial intelligence, the Varilux® XR series™ lens can predict how you look at things, so you experience instant sharpness in motion and seamless transitions from near to far. Whilst personalisation ensures your lenses consider your individual vision behaviour, physiological behaviour and frame fit. Charlie Holland and Neil James For more information on the Varilux® XR series™ lens visit hollandjames.co.uk/xr-lens call 01652 408200 or pop into the store in Brigg to speak with Charlie or Neil directly. Available from £395 with lens personalisation create new neural pathways to cause them – especially with hunger pangs later in the day. Too much salt and sugar present in modern foods doesn’t help at all. As for exercise, this is useful because while it does cause an immediate increase in stress when you work out, that stress is quickly reduced because exercise floods your body with endorphins. Regular exercise and self-improvement also effects mood, which can be a deciding factor in how much stress we feel, especially for those who might have a lot of anxiety. For those who continue to feel high levels of stress and who can’t follow the above advice, or found it didn’t help, it’s worth consulting with a GP. Stress is a very serious condition, and not something to be written off as a sign of your own weakness – there’s a tendency for people to gaslight themselves into thinking their real problem is that they aren’t strong enough to deal with their stress, rather than that they are getting too much of it. Such thinking can be self-destructive in the long term. © stock.adobe.com/Krakenimages.comMr Shahid Mr Antapur 44 LINCOLNSHIRE TODAY LINCOLN HOSPITAL Q&A What to expect when preparing for Hip and Knee Surgery When facing the prospect of hip or knee surgery, it’s normal to have a mix of emotions—anticipation, concern and hope for a future free of pain. The good news is that advancements in orthopaedic care have made joint replacement surgeries highly effective, with many patients experiencing significant improvements in their quality of life. Why Hip and Knee Surgery? Hip and knee surgeries are commonly recommended for individuals suffering from conditions such as osteoarthritis, rheumatoid arthritis or severe injury. These conditions can cause chronic pain, stiffness and mobility issues, significantly impacting daily life. When conservative treatments like physical therapy, medication or lifestyle changes are no longer effective, surgery may be the best option to restore function and relieve pain. Hip Replacement Surgery involves replacing the damaged ball-and-socket joint with a prosthetic implant, allowing for smooth, pain-free movement. Patients considering hip replacement have more options than ever before including a new keyhole surgery called Superpath. Knee Replacement Surgery typically involves resurfacing the knee joint, replacing damaged cartilage and bone with a combination of metal and plastic components designed to mimic natural movement. Q&A Lincoln Hospital, Circle Health Group Discussing Hip and Knee Surgery with experts at the private Lincoln Hospital. Meet Our Orthopaedic Hip and Knee Specialist Consultants Choosing the right surgeon is one of the most important decisions you’ll make on your journey to recovery. Our orthopaedic team is composed of leading experts in hip and knee surgery, each with extensive experience and a commitment to patient-centred care to ensure each patient feels supported throughout the surgical process. Mr Othman Mr Maqsood Mr Sakthivel Mr Raj Mr Devarajan 01522 524453 www.circlehealthgroup.co.uk/lincoln LINCOLNSHIRE TODAY 45 LINCOLN HOSPITAL Q&A How should someone prepare for surgery? Preparation is key to a successful outcome. Our consultants work closely with each patient to ensure they are fully prepared for surgery, both physically and mentally. Here’s what you can expect in the lead-up to your procedure: 1. Your journey begins with a thorough evaluation, including a detailed medical history, physical examination and imaging studies such as X-rays or MRI scans. 2. We offer patient information events where you can learn about the surgical process, anaesthesia options, and postoperative care. 3. Your consultant may recommend specific exercises or physical therapy to strengthen the muscles around the joint and improve flexibility. This can help facilitate a smoother recovery. 4. You will receive guidance on managing your current medications leading up to surgery. Some medications may need to be adjusted or temporarily discontinued to minimise the risk of complications. 5. Preparing your home for recovery is an essential step. This may involve arranging for mobility aids, such as crutches or a walker and setting up a comfortable area where you can rest and perform physical therapy exercises. What happens after surgery? Recovery doesn’t end when you leave the operating room. Our consultants will continue to monitor your progress closely, providing personalised care to ensure you achieve the best possible outcome. Pain Management - Effective pain control is crucial in the early stages of recovery. Our team will work with you to develop a pain management plan that may include medications, ice therapy, shockwave therapy and other modalities. Physical Therapy - Rehabilitation is a critical component of your recovery. Our physiotherapists will guide you through exercises designed to restore strength, flexibility and range of motion. The goal is to help you regain independence and return to your daily activities as quickly as possible. Follow-Up Appointments - Follow-up appointments allow your consultant to monitor your healing progress and address any concerns. Adjustments to your treatment plan can be made as needed to optimise your recovery. TheLinccoln Hospital The Linc Beyond Hip and Knee Surgery: Comprehensive Orthopaedic Care Whether you’re dealing with a sports injury, arthritis or chronic pain in other joints, our team is here to help. Our upper limb consultants, Mr Yewlett, Mr Desai, Mr Corbin, Mr Ramsingh and Mr Feeney offer a range of services for shoulder/elbow/hand and wrist conditions. Shoulder and Elbow Surgery Our specialists offer advanced treatments for shoulder and elbow conditions, including rotator cuff repair, shoulder replacement and elbow arthroscopy. Whether you’re an athlete or simply looking to relieve pain, we provide solutions tailored to your needs. Hand and Wrist Surgery From carpal tunnel syndrome to tendon injuries, our hand and wrist surgeons are skilled in both surgical and non-surgical treatments to restore function and alleviate pain. Foot and Ankle Surgery Our foot and ankle specialists Mr Marudanayagam and Mr Vasukutty, address a variety of conditions, including bunions, Achilles tendon injuries and ankle arthritis. We offer both traditional and minimally invasive surgical options to get you back on your feet.46 LINCOLNSHIRE TODAY FOOD & DINING recipes Winter Roast Winter Veg & Quinoa You’ll need: * 1 small sweet potato, peeled and chopped into bite size pieces * Handful of cauliflower florets, approx 150g * 1 carrot, peeled and sliced into 2cm disks * 1tbsp oil * 100g quinoa * 1 avocado * 4 brussel sprouts * 1tbsp pumpkin seeds For the dressing : * 1/2 clove garlic, grated * 1/2 cm ginger, grated * 1/2 tsp miso paste * 1/2 tsp soy sauce * 1tbsp Meridian Peanut Butter with Seeds What to do: * Heat the oven to 200C/180C fan. Put the sweet potato, cauliflower and carrot in a large roasting tray, drizzle with the oil and season well. Roast in the hot oven for 30 minutes, shaking the tray halfway through to shuffle the veg. * While the veg is cooking put the quinoa in a saucepan with double the depth of water. Bring to the boil and simmer for 10 minutes. When the quinoa is cooked drain any remaining water. * Make the dressing by mixing together all of the ingredients with 3tbsp hot water until smooth. * Slice the avocado, finely shred the sprouts and toast the pumpkin seeds in a dry frying pan. * In two large deep bowls, build the dish in sections, piling the roast veg in one side then add a mound of quinoa, some slices of avocado and pile of sprouts. Scatter over the toasted seeds and drizzle with dressing. Recipe provided by; www.meridianfoods.co.uk © stock.adobe.com/chandlervid85 Buddha Bowl Cold and dark nights mean warm food is more important than ever, but so is using seasonal goods to bring about that Christmas spirit. Don’t worry, we’ll save some Christmas recipes for next month. FOOD & DINING LINCOLNSHIRE TODAY 47 Slow cooked lamb shoulder You’ll need: * Lamb Shoulder (Vary weight by servings) * Olive or vegetable oil * Onions * Carrots * Garlic * Lamb stock * Salt & Pepper What to do: * Heat the oil in a large pan and brown the lamb on all sides * Dice onions and carrots into a slow cooker, and place the browned lamb on top * Dice some garlic into the pot along with some rosemary leaves if you have any, then season with salt and pepper * Pour in lamb stock - ideally, this should be about to halfway up or two- thirds of the way up the shoulder of lamb, fully covering the vegetables beneath. * Cook on high for 5 hours * Remove lamb and leave to rest for 30 minutes. We suggest using the remaining stock and juices to make a gravy to serve alongside the lamb shoulder and vegetables. © stock.adobe.com/fazeful A super easy meal that tastes great, is easy to make and is the perfect way to warm up on a cold afternoon. Don’t be turned off by its simplicity as this is a firm favourite and tastes delicious. To promote your services call Angie Cooper on 01472 310302 or email: a.cooper@blmgroup.co.uk Click’em Inn Swinhope, Nr Binbrook, Market Rasen, LN8 6BS Tel: 01472 398253 Web: www.clickem-inn.co.uk The Click’em Inn is a family-owned freehouse, established for over 30 years in its current incarnation. Steeped in history, the inn is open 6 days a week, Tuesday- Sunday, offering a wide choice of drinks, including six real ales available at any time, with a regularly changing selection of personally recommended guest ales. The Kitchen is open Tuesday-Sunday for evening dining, plus lunchtimes Friday-Sunday. The menu varies from day-to-day with the chef’s specials, alongside regular meals. 48 LINCOLNSHIRE TODAY Chicken noodle soup What to do: * Preheat oven to 200C. Place carrot, onion and leek on a baking tray and drizzle with oil. Roast for 30 minutes or until light golden. Transfer to a large stockpot. * Add chicken to pot with celery, bay leaves and 3L water and bring to the boil over high heat. Reduce heat to low and simmer for 50 minutes or until chicken is cooked through. Shred meat from bone. * Reserve meat and carcass. Strain stock, discarding solids, then return to pot with chicken carcass. Cook for a further 50 minutes or until slightly reduced. Strain, discarding carcass. Stir lemon zest and juice, and chicken into soup. Season. * To serve, stir noodles into soup, then divide among serving bowls. You’ll need: * 2 carrots, onions and leeks, chopped * 1tbs olive oil * 1.6kg whole chicken, rinsed, dried * 2 celery stalks, chopped * 4 bay leaves * Finely grated zest and juice of 1 lemon, plus extra finely grated zest to serve * 300g egg noodles, cooked according to packet instructions © stock.adobe.com/vaaseenaaFOOD & DINING LINCOLNSHIRE TODAY 49 Sausage and bean casserole You’ll need: * 3tbsp olive oil * 8 large pork sausages (or use vegan sausages) * 1 onion, finely sliced * Pinch of golden caster sugar * Six medium mushrooms, sliced * 1tbsp red wine vinegar * 1tbsp tomato purée * 1/2 tsp smoked paprika * 400g can chopped tomatoes * 100ml red wine * 2 bay leaves * 400g can butter beans What to do: * Heat the oven to 220C/gas 7. Heat 1 tbsp of the oil in a shallow ovenproof casserole over a medium heat and fry the sausages for 5-8 mins, or until brown on all sides. Transfer to a plate. * Tip the onions into the pan and fry for 5-8 mins until beginning to turn golden. Sprinkle in the sugar and cook for a minute before stirring in the vinegar, tomato purée and paprika to form a paste. * Tip in the tomatoes, then pour in the wine. Stir in the bay leaves, mushrooms and beans, then arrange the sausages on top so they’re still a little exposed. * Bring the mixture to a simmer, then bake in the oven for 20 mins. © stock.adobe.com/istetianaNext >