Wellbeing

SANE

Sane is a UK Wide charity working to improve quality of life for people affected by mental health illness. Sane offers emotional support and information to anyone affected by mental health.

Telephone: 0300 304 7000 (16:00-22:00 daily)

Website: www.sane.org.uk

Parent’s Guide to Sleep Regression in Babies

Sleep regressions can be difficult for you and your child. Here’s what you need to know about each sleep regression and tips for how to survive them.

Website: www.moshisleep.com

KOOTH

Kooth is free, safe and anonymous for young people aged 11-19. Kooth is here to help and support young people with their mental health and is available 365 days a year.

We offer so much more than just counselling. Kooth magazine, forums & live discussion boards, journal, goals and we have our mini activity hub.

Website: www.kooth.com

RSV Vaccination

Respiratory syncytial virus – RSV is a common cause of coughs and colds; it usually gets better by itself but can be serious in babies and older adults.

From 1st September adults between the ages of 75-80 years of age and pregnant woman from 28 weeks are eligible to have the RSV vaccination.

For further information please see the below link:

• www.nhs.uk/conditions/respiratory-syncytial-virus-rsv/

Milton Keynes Community Alarm Telecare Service

Community Alarms work through the telephone to enable people to call for help if they fall, or are taken ill. Telecare works in conjunction with the alarm unit offering a range of wireless sensors that help to manage risks to a person’s health and well being in their own home.

Website: www.milton-keynes.gov.uk

Tibbs Dementia Foundation

Tibbs Dementia Foundation is a registered charity dedicated to providing a range of accessible services and activities for people living with dementia and their family carers within the local community.

Telephone: 01234 210993 (Mon-Fri, 10:00-13:00)

Website: www.tibbsdementia.co.uk

Silver Line

Free phone support for older people, 24 hours a day.

Telephone: 0800 470 8090

Website: www.thesilverline.org.uk

Age UK

Age UK is the country’s largest charity dedicated to helping everyone make the most of later life. We believe in a world where everyone can love later life and we work every day to achieve this.

Telephone: 0800 055 6112

Website: www.ageuk.org.uk

Ampthill Day Centre

Houghton Close
Ampthill
Bedford
MK45 2TG

Telephone: 0300 300 8180

Website: www.centralbedfordshire.gov.uk

The Herbert Protocol

For people living with dementia at risk of going missing.

Website: www.thamesvalley.police.uk

Hearing Aid Support Service

Support for: tubing, minor repairs, ear mould cleaning, battery replacement and advice.

Website: www.bid.org.uk

Dementia

Dementia UK offers specialist one-to-one support and expert advice for people living with dementia.

Telephone: 0800 888 6678

Website: www.dementiauk.org

Email: helpline@dementiauk.org

Good Neighbour & Village Care Scheme Network

Care schemes are ‘good neighbour’ groups set up and run by local residents to provide a ‘safety net’ for fellow residents in need of a bit of extra help. Volunteers are insured and DBS (old CRB) checked. Most help is free, except for any expenses such as petrol or parking, but donations are always welcome.

Volunteers don’t take on tasks best suited to trained professionals or the emergency services but help out with occasional things that can make all the difference, such as lifts to the shops or doctors; collecting shopping; small household jobs such as changing a light-bulb; walking the dog; even popping round for a chat over a cup of tea – or anything else that one neighbour might do for another.

Telephone: 01234 832648

Email: justineh@bedsrcc.org.uk

Adult Services

View the useful contact numbers.

Bedfordshire & Luton Adult Care and Support Services Directory

The care information covers Central Bedfordshire, Bedford Borough and Luton and includes guidance on paying for care, different support options and finding help to live at home.

View the Directory.

RSV Vaccination

Respiratory syncytial virus – RSV is a common cause of coughs and colds; it usually gets better by itself but can be serious in babies and older adults.

From 1st September adults between the ages of 75-80 years of age and pregnant woman from 28 weeks are eligible to have the RSV vaccination.

For further information please see the below link:

• www.nhs.uk/conditions/respiratory-syncytial-virus-rsv

Ampthill Core Pilates

Pregnancy and Post Natal Pilates can help regain and maintain abdominal and pelvic floor muscles during and after pregnancy. This group helps you to maintain and gain fitness as well as meeting other mums.

Facebook: @ampthillcorepilates

Email: ampthillcorepilates@gmail.com

Baby Buddy App

Baby Buddy is an award winning mobile phone app for new parents and parents-to-be, created by mums, doctors and midwives.

Download from: Google Play: Baby Buddy

Download from: iTunes: Baby Buddy

Bedford Hospital

The maternity services at Bedford Hospital are located in Cygnet Wing, our dedicated Women and Children’s unit. Our friendly midwifery and obstetric team are always on hand to ensure our patients always have the best possible experience before, during and after pregnancy.

Telephone: 01234 795747

Website: www.bedfordhospital.nhs.uk

Bedford Pregnancy Yoga Classes

A pregnancy yoga class is a safe, non judgemental, friendly atmosphere for a
mum-to-be to focus on both body and mind.

Telephone: 07769697609

Website: www.netmums.com

Email: info@thisisyoga.co.uk

The NHS

Physiotherapy helps to restore movement and function when someone is affected by injury, illness or disability. It can also help to reduce your risk of injury or illness in the future. It takes a holistic approach that involves the patient directly in their own care.

Website: NHS Website – Physiotherapy

Phio MSK Service

Musculoskeletal (MSK) Service is for people with musculoskeletal conditions, for example, back and neck pain, other joint or muscle pain, strains and sprains, arthritis, sciatica.

If you feel you are suffering from any of the above conditions, you can self-refer for the service, by using the QR code on the FCP and Phio poster, or use the following website link: cic.circlehealthgroup.co.uk/msk/phio

Musculo-skeletal (MSK) Practitioner

You may be able to book an appointment directly for an assessment by the MSK Practitioner at the practice or be booked in following a GP/Minor Illness Nurse review.

Want to quit?

Talk to your GP,

contact your local NHS stop-smoking services,

or call the NHS Smoking Helpline on 0800 328 8534

GPs are delighted to help people who have decided to quit smoking. About 40% of smokers will die from a smoking-related condition, so they know that stopping is one change that will make a big difference to your life.

Patients will see health benefits within days, such as improved taste and smell, while important benefits, such as lower risks of heart attack, stroke, lung cancer and improvements in breathing will happen in the first year or two.

Your GP will probably have been chasing you to stop smoking if you have high blood pressure, diabetes, circulation problems or history of stroke, heart attack, angina, asthma or chronic lung disorders.

There are excellent local NHS stop-smoking services. These NHS services are very good at tailoring treatment to your lifestyle habits. With medication and the support of these services, you’re four times more likely to give up successfully.

Read more at Smokefree

Read more at NHS Choices

Smokefree Bedfordshire

We offer a specialist, friendly and confidential service to anybody wishing to quit smoking.  Stopping is difficult for most people, but with treatment and support the likelihood of success is four times greater.

Telephone: 0800 013 0553

Website: www.smokefreebedfordshire.co.uk

NHS Smokefree – Mobile App

The Smokefree app can help you stop smoking by providing daily support and motivation. If you stay smokefree for the 4-week programme you’re up to five times more likely to stay quit for good.

Download from: Google Play: NHS Smokefree

Download from: iTunes: NHS Smokefree

MK Sexual Health

Offers a wide range of Sexual Health and Contraceptive services provided by Milton Keynes University Hospital NHS Foundation Trust.

Website: www.mksexualhealth.co.uk

Psychosexual Service

This service is available for patients with current sexual dysfunction within relationships, previous sexual abuse/assault, initial exploration of gender dysphoria and Issues around sexuality.

Website: www.cambscommunityservices.nhs.uk

iCaSH

Our iCaSH (integrated Contraception and Sexual Health) service provides all aspects of sexual and reproductive health, including contraception, sexually transmitted infection (STI) and HIV testing and treatment.

Telephone: 0300 300 3030

Website: www.icash.nhs.uk

Family Planning Association

A sexual health charity, the Family Planning Association gives straightforward information and support on sexual health, sex and relationships to everyone in the UK.

Telephone: 020 7608 5240

Website: www.fpa.org.uk

Sexual Health Help Line

The Family Planning Association Sexual health help line can give you confidential information and advice.

Telephone:0845 122 8690

Relate

All couples go through phases where they don’t have the time or energy for regular sex. If this has become the norm and you would like to rediscover your sex life, Relate’s Sex Therapists can help you.

Telephone: 0300 100 1234

Website: www.relate.org.uk

Brook

Brook provides free and confidential sexual health and wellbeing services for nearly 250,000 young people UK-wide, each year.

Website: www.brook.org.uk

Sexual Health Helpline

The National Sexual Health Helpline provided by Public Health England is open Monday to Friday, 9am-8pm.

Telephone: 0300 123 7123

Morelife

Our free adult and child weight management services are now available for individuals and families who live in Bedford Borough, Central Bedfordshire or Milton Keynes, and who meet the eligibility criteria. For more information please go the website below.

Telephone: 0808 208 2340

Website: www.more-life.co.uk

The NHS Weight Loss Plan

At a time of year when many people try to lose weight, often turning to faddy or ‘extreme’ diets which can be unhealthy and counter-productive, not to mention expensive, it’s worth highlighting that the NHS provides its own free guide to safe and sustainable weight loss.

Website: The NHS Weight Loss Plan

One You Easy Meals – Mobile App

The free Easy Meals app is a great way to eat foods that are healthier for you. You’ll find delicious, easy meal ideas to help get you going if you’re ever short of inspiration.

Download from: Google Play: One You Easy Meals

Download from: iTunes: One You Easy Meals

Weight Watchers

Meetings, Online or a little bit of both. We’ve got options and support, whatever your lifestyle.

Website: www.weightwatchers.com

Referral Options

The GP may be able to refer you for ‘exercise on prescription’ programmes or weight management programmes in the area depending on referral criteria.

One You Couch to 5K – Mobile App

The Couch to 5K app has been designed to get you off the couch and running in just 9 weeks. Grab your trainers, download the app and follow the step-by-step instructions.

Download from: Google Play: One You Couch to

Download from: iTunes: One You Couch to

Am I a Healthy Weight?

Calculate your BMI using this NHS Tool

Website: NHS: BMI Calculator

Slimming World

You’ll find delicious recipe and menu ideas at your local group, along with all the help you need to get started and reach your target weight.

Website: www.slimmingworld.co.uk

The secret to getting fit for free is to use every opportunity to be active.

Armed with a bit of get-up-and-go and good planning, you can be fitter than ever without spending a penny.

NHS Choices have enlisted the help of top fitness experts to help you explore new ways and places to exercise for free. Click on the following to find out more:

• Walk Everywhere 
• Free Running Podcast 
• Cycle to Work 
• Park Games 
• Home Exercises 
• Skipping 
• Trim Trails 
• Green Gyms 
• Outdoor Gym 
• DIY Boot Camp 
• Free Equipment 
• Park Football 
• Mall Walking 
• Contact your Local Authority 
• Free Gym Passes 

Your NHS guide to parenting in the early years

Whether your child is a newborn, a toddler or a pre-schooler, this Birth to five guide is for you. It has 150 pages of NHS-accredited information, videos and interactive tools to help you through the parenting process.

They answer all your questions, from how to soothe a crying baby to how to prepare your child for school. Learn how to spot the signs of serious illness, how to cope if an accident happens, and how to check your child’s development.

And they haven’t forgotten about you: as a parent or carer, your wellbeing is crucial too. The guide covers all you need to know about your health after having a baby, as well as your rights, benefits and NHS services.

Baby Essentials

Health and Development

You and Your Life

One in four affected

It’s easy to think that mental health issues don’t concern us, but in fact a quarter of us will have problems with our mental wellbeing at some time in our lives.

Mental health problems are equally common in men and women, but the types of problems differ. Women are one-and-a-half times more likely to be affected by anxiety and depression, while men suffer more from substance abuse (one in eight men is dependent on alcohol) and anti-social personality disorders. Men are also more prone to suicide: British men are three times more likely than British women to die as a result of suicide.

Serious mental health problems are also more common than you might think. One person in 100 has a severe mental health condition such as schizophrenia or bipolar disorder.

All these figures are based on people who have sought help for their mental health problems. Many more could be living with undiagnosed mental health issues, according to mental health charity MIND.

If you’re worried about your mental health, or if someone in your life is affected, there are plenty of ways to get help. Find out more about mental health support.

You can also contact mental health charities such as Sane and the Mental Health Foundation.

Read more at NHS Choices

Contraception is free for most people in the UK. With 15 methods to choose from, you’ll find one that suits you.

Contraceptive methods allow you to choose when and if you want to have a baby, but they don’t protect you from sexually transmitted infections (STIs). Condoms help to protect against STIs and pregnancy, so whatever other method of contraception you’re using to prevent pregnancy, use condoms as well to protect your and your partner’s health.

Where to get it

Contraceptive services are free and confidential, including to people under 16 as long as they are mature enough to understand the information and decisions involved. There are strict guidelines to for care professionals who work with people under 16.

You can get contraception free from:

• most GP surgeries (talk to your GP or practice nurse),
• community contraceptive clinics,
• some genitourinary medicine (GUM) clinics,
• sexual health clinics (these offer contraceptive and STI testing services), and
• some young people’s services (call 0800 567123).

Find sexual health services.

Many of these places also offer information, testing and treatment for STIs. If you’ve been exposed to the risk of pregnancy, you’re also at risk of catching an STI.

Before you make an appointment, make sure you’re as informed as possible about the contraceptive options available. People’s choice of contraception may vary over time, depending on their lifestyle and circumstances.

Contraception and menopause

Women who have sex with men and don’t want to get pregnant need to keep on using contraception until they haven’t had a period for more than 12 months (menopause).

This is because periods can become irregular before they stop entirely, and pregnancy can still occur during this time. Find out more about menopause.

The methods of contraception

There are lots of methods to choose from, so don’t be put off if the first thing you use isn’t quite right for you; you can try another. You can read about each of the different methods of contraception by visiting these pages:

• Caps
• Combined pill
• Condoms (female)
• Condoms (male)
• Contraceptive implant
• Contraceptive injection
• Contraceptive patch
• Diaphragms
• Intrauterine device (IUD)
• Intrauterine system (IUS)
• Natural family planning
• Progestogen-only pill
• Vaginal ring

There are two permanent methods of contraception:

• Female sterilisation.
• Male sterilisation (vasectomy).

To find your nearest contraception clinic you can use the NHS Choices service search. Enter your postcode, click ‘search’, then click ‘contraception’.

You can also look in the phone book under ‘sexual health’, or use the fpa clinic finder.

You can find out more about each type of contraception by contacting:

• CASH on 0300 303 8565.
• Brook Advisory Service (for under-21s) on 0800 988 2209.

In addition to your chosen method of contraception, you need to use condoms to prevent STIs. Always buy condoms that have the CE mark on the packet. This means that they’ve been tested to the high European safety standards. Condoms that don’t have the CE mark won’t meet these standards, so don’t use them.

Winter depression (seasonal affective disorder or SAD) is thought to affect up to one in 15 Brits every year between September and April. Many more of us (about 17%) get a milder form of the condition, known as the winter blues.

Key symptoms

• depression
• sleep problems
• lethargy
• overeating
• irritability
• feeling down and unsociable

According to Sue Pavlovich of the Seasonal Affective Disorder Association (SADA), these 10 tips could help. “Everyone’s affected differently by SAD so what works for one person won’t for another. But there’s usually something that will help, so don’t give up if the first remedy you try doesn’t work. Just keep trying,” she says.

1. Keep active

Research has shown that a daily one-hour walk, in the middle of the day, could be as helpful as light treatment for coping with the winter blues. Read more about walking to get fit.

2. Get outside

Go outdoors in natural daylight as much as possible, especially at midday and on bright days. Inside your home, choose pale colours that reflect light from outside, and sit near windows whenever you can.

3. Keep warm

Being cold makes you more depressed. It’s also been shown that staying warm can reduce the winter blues by half. Keep warm with hot drinks and hot food. Wear warm clothes and shoes and aim to keep your home between 18C and 21C (or 64F and 70F degrees). For further information on what you can do, including applying for grants to keep your home warm, read our article on keeping warm and well.

Severe symptoms

If your symptoms are so bad that you can’t live a normal life, see your GP for medical help. 

4. Eat healthily

A healthy diet will boost your mood, give you more energy and stop you putting on weight  ove r winter.  Balance your craving for carbohydrates, such as pasta and potatoes, with plenty of fresh fruit and vegetables.

“Some people tell us that taking extra vitamin D helps,” adds Pavlovich. Good food sources of vita min D include oily fish and eggs. 

Read more about healthy eating.

5. Lighten up

Light therapy can be effective in up to 85% of diagnosed cases. One way to get light therapy at home in winter is to sit in front of a light box for up to two hours a day.

Light boxes give out very bright light that is at least 10 times stronger than ordinary home and office lighting. They’re not available on the NHS and cost around £100 or more.

“Some people find that using a dawn simulator [a bedside light, connected to an alarm clock, which mimics a sunrise and wakes you up gradually] as well as a light box can enhance the beneficial effect,” says Pavlovich

The SADA Information Pack contains full details of recommended light box manufacturers and how to use them.

6. Take up a new hobby

Keeping your mind active with a new interest seems to ward off symptoms of SAD, says Pavlovich. “It could be anything, such as playing bridge, singing, knitting, joining a gym, keeping a journal or writing a blog. The important thing is that you have something to look forward to and concentrate on,” she adds.

7. See your friends and family

It’s been shown that socialising is good for your mental health and helps ward off the winter blues. Make an effort to keep in touch with people you care about and accept any invitations you get to social events, even if you only go for a little while. It will really help to lift your spirits.

8. Talk it through

Talking treatments such as counselling, psychotherapy or cognitive behavioural therapy (CBT) can help you cope with symptoms. See your GP for information on what’s available locally on the NHS and privately. Or, read this article on how to access talking treatments.

9. Join a support group

Think about joining a support group. Sharing your experience with others who know what it’s like to have SAD is very therapeutic and can make your symptoms more bearable.

SADA is the UK’s only registered charity dedicated to seasonal affective disorder. It costs £12 (£7 for concessions) to join and you’ll receive an information pack, regular newsletters, discounts on products such as light boxes and contacts for telephone support.

10. Seek help

If your symptoms are so bad that you can’t live a normal life, see your GP for medical help. 

Read more about the treatment of seasonal affective disorder.

More Winter Health at NHS Choices

Barbecue Food Safety

It’s important to cook food thoroughly at a barbecue to avoid food poisoning. Food poisoning is usually mild, and most people get better within a week. But sometimes it can be more severe, even deadly, so it’s important to take the risks seriously. Children, older people and those with weakened immune systems are particularly vulnerable to food poisoning.

The two main risk factors to cooking on the barbecue are:

• undercooked meat
• spreading germs from raw meat onto food that’s ready to eat

This is because raw or undercooked meat can contain germs that cause food poisoning, such as salmonella, E.coli and campylobacter. However, it’s easy to kill these germs by cooking meat until it is piping hot throughout.

When you’re cooking any kind of meat on a barbecue, such as poultry (chicken or turkey), pork, steak, burgers or sausages, make sure:

• The coals are glowing red with a powdery grey surface before you start cooking, as this means that they’re hot enough.
• Frozen meat is properly thawed before you cook it.
• You turn the meat regularly and move it around the barbecue to cook it evenly.

Remember that meat is safe to eat only when:

• It is piping hot in the centre.
• There is no pink meat visible.
• Any juices are clear.

Hay Fever – Allergy UK helpline: 01322 619898

Hay fever affects around 20% of people in the UK. Lindsey McManus of Allergy UK offers some tips on avoiding the causes and reducing your symptoms.

“The main triggers of hay fever are tree and grass pollen,” says Lindsey. “The pollen count is always higher when it’s a nice, bright, sunny day.”

Top Tips:

• If grass makes you sneeze, get someone else to mow your lawn. If you react to grass and you spend time on the lawn, you’ll get symptoms.
• Create a barrier by smearing Vaseline inside your nostrils.
• Don’t sit outside between 4pm and 7pm or in the early morning, as the pollen count is highest at these times.
• Don’t sleep or drive with the windows open, as this will allow pollen to come in.
• Damp dust regularly.
• Wash your hair. Pollen is sticky and may be in your hair.
• Vacuum. Pollen can live in carpet for up to three months.
• Talk to your GP or pharmacist about any treatment you’re taking for hay fever as it might be worth trying a new treatment. The same antihistamine [anti-allergy treatment] doesn’t always work for someone year after year. Try something different, such as a nasal spray or a new antihistamine.

Sun Safety

It’s important to protect your and your children’s skin in the sun to avoid sunburn and heat exhaustion.

Click here for NHS Choices Questions and Answers

Stings

Knowing how to treat an insect sting and how to recognise when it needs medical attention will help you do the right thing if you or your child are stung.

Insects such as wasps and bees sting as a defence mechanism (when they feel in danger) by injecting poisonous venom into the skin. For most people, stings are painful but harmless. But some people can have an immediate allergic reaction to being stung, which can be very dangerous.

Click here to read more about stings

More Summer Health at NHS Choices

There’s no point spending hours choosing your swimwear, beach bag and flip-flops if you barely think about the bugs and other health risks that could ruin your holiday.

Almost one in four UK holidaymakers don’t get any vaccinations despite travelling to areas that have life-threatening infectious disease.

Find out which travel jabs you need for your destination.

It’s not worth skipping travel vaccinations. Infectious diseases can make you very sick, spoil your holiday and even kill or cripple you.

Vaccinations protect you against many travel-related infections, such as yellow fever, typhoid and hepatitis A. Use the information on these pages to learn about travel vaccines, which ones you need for your destination, and when and where to get them.

For additional general information, read our articles on travel health.

The vaccines

The vaccinations currently available for travellers abroad.

More on the vaccines

What’s available on the NHS?

Some travel vaccinations are freely available on the NHS. Others are only available privately.

More on NHS and private travel jabs

When and where

Where and when to have your travel jabs.

More on where and when

Bedford Carer’s Cafe

The Bedford Café is held on the 4th Saturday of the month 13:00 – 16:00
(As from April the time will change to 11.00-14.00)

Website: www.carersinbeds.org.uk

Care For Carers

Care for carers (link opens in new window) provides information about benefits, health trainer services, anti-bullying websites and adult education.

Telephone: 0300 777 8880

Website: www.careforcarers.org.uk

Email: info@careforcarers.org.uk

Carers Trust

Carers Trust (link opens in new window) can help you to maintain your own health and wellbeing, make your needs and voice heard and provide someone to talk to. They also run play and support schemes for young carers.

Website: www.carers.org

Homecare Laundry MK

Milton Keynes Council’s Laundry Service operates a professional service across the Milton Keynes area, for anyone who has a current care need or requires short term support with their washing and ironing.

Website: www.milton-keynes.gov.uk

Respite At Home

Respite At Home Volunteers West Mid Beds & Ivel Valley provides services to:

• Children/young people
• People with disabilities
• People of a particular ethnic or racial origin
• Elderly/old people

aims to befriend, listen and give practical help to patients with life -limiting illnesses and their families in mid Bedfordshire and Ivel Valley.

Telephone: 01234 743063

Bedfordshire Memory Navigation Service

Carers in Bedfordshire offers a variety of support routes from 1:1 home visits, drop in Memory Gateway groups providing information and advice to weekly Carers Rest meetings where dementia carers can meet, socialise, chat and play games.

Telephone: 0300 111 9090

Website: www.memoryinbeds.org.uk

Carers In Bedfordshire

Carer groups are an excellent opportunity for you to meet carers in similar situations, make new friends, join in with fun and games, have meals out together, listen to guest speakers and learn more about coping with your caring role.

Telephone: 0300 111 1919

Website: www.carersinbeds.org.uk

Email: contact@carersinbeds.org.uk

Carers UK

They’re here to make sure that no matter how complicated your query or your experience, you don’t have to care alone.

Telephone: 020 7378 4999

Website: www.carersuk.org

Email: info@carersuk.org

Milton Keynes Community Alarm and Telecare Services

Community Alarms work through the telephone to enable people to call for help if they fall, or are taken ill. Telecare works in conjunction with the alarm unit offering a range of wireless sensors that help to manage risks to a person’s health and well being in their own home.

Website: www.milton-keynes.gov.uk

Young Carers MK (Milton Keynes Patients Only)

Young carers are 8-19 year olds caring for a family member with a physical or mental illness, a disability, or a drug or alcohol related problem. The person being cared for may be a parent, sibling or other relative living in the same household.

Telephone: 01908 231703

Website: www.youngcarersmk.org

Email: mail@carersmiltonkeynes.org