Summer 2018 - West Road Surgery

Summer 2018 - West Road Surgery

Summer 2018 - West Road Surgery

1 P Pa at ti ie en nt t P Pa ar rt ti ic ci ip pa at ti io on n G Gr ro ou up p West Road Surgery North Road Primary Care Centre 183 - 195 North Road, Westcliff-on-Sea. SS0 7AF 01702 - 339865 S Su um mm me er r 2 20 01 18 8 I Is ss su ue e 4 4 Welcome to the summer issue of the West Road Surgery PPG newsletter. Welcome to this summer issue of our newsletter, it is packed with what we hope is useful information about the practice and many other topics... What’s In This Issue… (Click on any topic to go directly to it – Click on this button to return to the index) A Word From Our Chair person . . 2 The PPG Committee . . 2 Events and Talks . . 3 It’s Your PPG . . 3 Letters to the editor . . 3 Booking Appointments . . 4 Prescription Medications . . 5 Cancelling Appointments . . 6 Give Up Now . . 7 Surgery Services Online . . 9 What you need to know about Shingles . 10 Herbal Medicine . . 13 Simple Exercising . . 14 Healthy Eating . . 16 Useful Contacts . . 17 West Road Surgery . 18 Who’s who at West Road Surgery . . 18 Times To Call . . 18 Email: and ask to be added to the mailing list Subscribers get the portable document format (PDF) version of the newsletter emailed directly to their inbox on the day of publication. Read it on your PC, on your tablet or phone. Or even print it out.

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Summer 2018 - West Road Surgery

2 A WORD FROM OUR CHAIR PERSON Welcome all our readers both old and new to this the summer issue of our newsletter. I am especially pleased to be one of a team who represent the PPG of a forward thinking, progressive surgery in this the year of the 70th anniversary of our nhs. It was on July 5 1948 that the service we know as the nhs was born when Aneurin Bevan (pictured), the newly appointed health secretary, launched the National Health Service at Park Hospital in Manchester, it was the climax of a hugely ambitious plan to bring good healthcare to all. For the first time, hospitals, doctors, nurses, pharmacists, opticians and dentists were brought together under one umbrella organisation to provide services that are free for all at the point of delivery. It is my fervent hope that our health service in all its many guises will continue long into the future providing a much needed and valuable service to the community at large.

We are constantly reviewing what we do in an effort to make sure that the PPG is working as you want, so please if you have any comments about procedures, events, the newsletter, flyers or handouts, please let us know by sending an email to: or leaving a message at reception so we can do what YOU want! Rosa Goldwater WRS-PPG Chairperson THE PPG COMMITTEE The following people are on the PPG committee: Rosa Goldwater Chairperson Vacant Group Secretary Tom Deans Deputy Chairperson Siobhan Robson Committee Member Debbie Pang Practice Manager Alan Caine Newsletter Editor Jane Robinson Asst. Practice Manager As an expanding patient group we are seeking new members to join our committee as Patient Representatives to provide us with new perspectives, ideas and diverse opinions. We are also looking to fill two specific roles; a Membership & Communications Manager and an Events Manager. If you would like to get involved in making a difference to the way your surgery practice works and delivers its services, and you feel that you have some skills and abilities we could use along with a little spare time, then please get in touch. To find out more simply send an email to stating which role you are interested in and we will send you the role details. Make a small commitment to help make big changes.

Summer 2018 - West Road Surgery

3 E EL LE EC CT TR RO ON NI IC C C CH HE EC CK K- -I IN N The new login screen is located to the left of the large computer screen in the reception area. It is a touch screen device and you may need to remove your gloves before attempting to use it. Please note that if you are a twin, you will need to login at the reception desk. If you experience any problems simply ask for assistance at the reception desk. H Ho ow w T To o U Us se e T Th he e C Ch he ec ck k I In n S Sc cr re ee en n … …  Tap start  Tap your day of birth  Tap your month of birth  Tap the first letter of your surname. You are now logged in and may take a seat. EVENTS AND TALKS The PPG holds a series of events and talks throughout the year. These are usually held at the practice during an evening. We try to cover a wide range of medical topics in an attempt to provide as much information as possible. Each talk or event features a Q & A session where PPG members are encouraged to ask questions.

IT’S YOUR PPG The WRS Patient Participation Group (PPG) is facilitated by patients and practice staff that are representative of the practice population. The main aim of the PPG is to act as a support group and consider ways of making positive contributions to the facilities and services offered by the Practice. The WRS practice seeks to encourage the proactive engagement of patients and to seek views from practice patients through the use of local practice surveys. The outcomes of the engagement and the views of patients are published by the surgery and the NHS.

Contact Us If there are any matters in this newsletter that you would like more information on or you have any comments or suggestions about the PPG, The West Road Surgery or its services, please get in touch with us via: LETTERS TO THE EDITOR Do you have something to say? Is there a matter you would like to bring to the attention of the PPG? Do you have a view on the procedures and practices of the West Road Surgery? If so then we would like to hear from you. Simply email at and we’ll try to include your letters in the next issue.

Summer 2018 - West Road Surgery

4 BOOKING APPOINTMENTS Ways to book your appointment 1. Urgent/Same Day These can be booked from 08:00 on a daily basis for both the morning and afternoon sessions and are available for urgent or emergency cases only. 2. Routine/Pre-bookable If your condition is not an emergency and can wait please ask for a routine appointment. Receptionists will offer you an appointment with a Doctor up to 2 weeks in advance and a Nurse Practitioner/Nurse/HCA up to 4 weeks in advance. Please contact reception in the usual way from 10:00 to 17:00 (Monday to Friday) to book.

3. On-line Bookings We have on-line appointments* available each week, which you can self-book. *PLEASE ASK THE RECEPTION TEAM ABOUT REGISTERING FOR ON-LINE APPOINTMENTS 4. Evening appointments Routine Thursday late evening appointments are available for those who have difficulty making appointments during the day. These are all pre-bookable appointments with a Doctor, Nurse Practitioner and Healthcare Assistant. 5. Appointments with Nurse Practitioners We have highly skilled nurse practitioners who can treat several conditions:  Acute back pain, joint sprains  Acute Chest infections  Allergies  Bites  Conjunctivitis, sticky discharging eye, sty  Cystitis  Diarrhoea, constipation, piles  Dizziness, giddiness, unusual headache  Earache, swollen glands  Emergency contraception  Exacerbation of Asthma  Exacerbation of COPD  Oral thrush  Period problems  Post op wound problems  Raised temperature that does not improve after one week of pharmacists' advice and home treatment  Shingles  Tonsillitis, cough, sinusitis, sore throat, colds and flu-like illnesses (NB a cough may persist for up to three or four weeks after other cold/flu symptoms have gone)  Urinary tract infections  Vaginal thrush, soreness, lump or discharge  Vomiting  Wounds, scalds, burns, rashes  If a doctor’s appointment is not available please ask for a nurse practitioner appointment.  Please note Nurse Practitioner appointments are not for children under 2 years.  Our Nurse Practitioner also manages long-term conditions such as asthma, eczema, high blood pressure, coronary heart disease, raised cholesterol levels and respiratory disease. More…

Summer 2018 - West Road Surgery

5 BOOKING APPOINTMENTS Ways to book your appointment (Continued) 6. Telephone Advice We can often help you with telephone advice to save you coming to the surgery. This can be offered for blood tests, x-ray results, medication advice and some sick notes. Please phone after 10:00am. 7. Other Advice Appointments are for one person at 10-minute intervals and are for 1 medical problem only. If you know you need a longer consultation, please ask the receptionist for a double appointment. If you phone before 08:00 you will just be held in a ‘holding queue’ for the out-of-hours message. Please do not phone before 08:00 unless you are actually ringing for the out-of-hours information. We cannot always guarantee an appointment with a doctor of your choice however if a doctor for a particular condition is treating you we recommend that you complete the treatment with the same doctor, wherever possible.

PRESCRIPTION MEDICATIONS Don’t wait until the very last moment… Keep a watchful eye over when your medication is likely to run out and make sure you order your prescription in good time. The surgery requires 72 hours (3 Days) to process a prescription request whether submitted in person or online, so please ensure you submit yours in good time. Only order what you need… Whilst we all know we have an appointment at the surgery each year to review the medication we are on, we also know that changes to our medication can take place throughout the year. So please ensure you carry out your own review each time your medication changes. If medications are changed or replaced make sure that these changes are reflected in your prescription requests so that you are not ordering medication you no longer need and will not use. Take a look in the cupboard where you keep your medicines. If it looks like the one in the picture then chances are you have a lot of medicines that you are no longer using. Many may well be out of date. Sort through what you have and keep only what you need.

And Remember… Remember to dispose of unwanted medication responsibly. Place any unwanted medication into a carrier bag and take it back to your pharmacist who will dispose of it safely.

Summer 2018 - West Road Surgery

6 CANCELLING APPOINTMENTS If you cannot attend an appointment for any reason please inform us as soon as possible in order for us to give the slot to someone else. If you booked on-line then please remember to cancel on-line if you no longer need the appointment. The latest figures for patients who did not cancel their appointments and simply failed to show up are very alarming indeed: March 85, April 127, May 141 That’s a total of 3 35 53 3appointments that the surgery was unable to reallocate to other patients! As patients we simply cannot complain about how difficult it is to get an appointment when some of us are simply wasting appointments that could so easily be reassigned. As a patient you expect to be able to get an appointment whenever you need one, you also have a moral responsibility to cancel an appointment you cannot attend or no longer need. To simply fail to cancel an appointment is tantamount to stealing one from another patient. In the last three months 353 people were informed that they could not have an appointment simply because other patients hadn’t had the decency to cancel appointments they did not need.

I IF F Y YO OU U D DO ON N’ ’T T N NE EE ED D Y YO OU UR R A AP PP PO OI IN NT TM ME EN NT T – – C CA AN NC CE EL L I IT T Cancellations Cancelling an appointment is easy all you need to do is phone up, select option one and inform the receptionist that you no longer need or simply cannot attend. Reasons are not required, the simple notification that you won’t be attending is sufficient. If you booked online then you can also cancel online. Simply login to the online system and select “Future Appointments”, your appointment will be displayed and the end column on the right contains a “Cancel” button. Click on this and then click to accept the cancellation. A confirmation of the cancellation will be displayed and that’s it. It’s never too late to cancel It’s almost never too late to cancel an appointment. 2 24 4 hours notice is of course ideal, 3 3 hours notice is good but even 1 1 hour’s notice can make the difference between an appointment wasted and an appointment reallocated.

 Cancelled appointments are usually reassigned within an hour of the cancellation  If you know that you won’t keeping your appointment, please let us know as soon as you can  One day you may need any urgent appointment made possible by a cancellation

Summer 2018 - West Road Surgery

7 GIVE UP NOW! The blame for introducing tobacco into the UK is commonly laid at the feet of Sir Walter Raleigh quoting his return to England on 27th July 1586, when it is said he brought it back with him from Virginia along with maize and potatoes. In those days, tobacco was seen as good for your health whereas potatoes for some strange reason were viewed with great suspicion! However it is far more likely that tobacco had been around in England long before this. Tobacco had been smoked by Spanish and Portuguese sailors for many years and it is likely that the habit of pipe smoking had been adopted by British sailors before 1586. Sir John Hawkins and his crew could well have brought it to these shores as early as 1565.

It may surprise you to know that the country's first Anti-smoking campaigner was King James I who, in 1604 wrote ‘A Counterblaste to Tobacco’, in which he described smoking as a ‘custome lothesome to the eye, hateful to the nose, harmful to the brain, dangerous to the lungs, and in the black and stinking fume thereof, nearest resembling the horrible stygian smoke of the pit that is bottomless’. He even imposed an import tax on tobacco. The Catholic Church tried to discourage the use of tobacco by declaring its use to be sinful and banning it from holy places. In 1610 Sir Francis Bacon noted the rise in tobacco use and that it was a difficult habit to quit. How right he was!

The first commercial hand-rolled cigarettes were made in 1865 by Washington Duke. Then in 1881 James Bonsack invented the cigarette-making machine that could make 120,000 cigarettes a day. He went into business with Washington Duke's son, James "Buck" Duke. They went on to found the American Tobacco Company. The rest as they say is history. Today tobacco has lost it's once highly popular cool image and is now seen as the biggest cause of preventable deaths in England, accounting for more than 80,000 deaths each year. One in two smokers will die from a smoking-related disease.. The trouble is, as Bacon said in 1610 “ it is a difficult habit to quit”. For more information on just how harmful smoking is visit this link: Smoking related health problems However, help is at hand Many smokers want to quit but aren't sure about the best way to go about it. There's lots of free support on offer. Studies show that you're up to f fo ou ur r t ti im me es s more likely to quit successfully if you use a combination of stop smoking medicine and specialist help and support. For starters the nhs runs a SmokeFree campaign aimed at helping smokers to kick the habit by providing help and advice directly to your email inbox. Follow this link to sign up today: Quit Now Probably the easiest way to get help is to turn to your own GP or your local pharmacy. West Road Surgery provides a Smoking cessation service, simply ask at reception for more information. The Haveela pharmacy also provides a Stop smoking service, for more details simply inquire at the counter. Alternatively you could use your local Southend Stop Smoking Service which provides advice, support and encouragement. It offers free one-to-one support along with stop smoking medicines, for the cost of a prescription. Call and leave a message on: 01702 212 000 or email: Southessex Stopsmoking

Summer 2018 - West Road Surgery

8 Give Up Now! Continued There's even an App for your Smartphone! Just click on Get The App for links to both Android and Apple apps. So just what can I get to help me? If you want to stop smoking, several different treatments are available from shops, pharmacies and on prescription to help you beat your addiction and reduce withdrawal symptoms. The best treatment for you will depend on your personal preference, your age, whether you're pregnant or breastfeeding and any medical conditions you have. Speak to your GP, pharmacist or an NHS stop smoking adviser for advice. Research has shown that all these methods can be effective. Importantly, evidence shows that they are most effective if used alongside support from an NHS stop smoking service. Nicotine replacement therapy (NRT) The main reason that people smoke is because they are addicted to nicotine. NRT is a medication that provides you with a low level of nicotine, without the tar, carbon monoxide and other poisonous chemicals present in tobacco smoke. It can help reduce unpleasant withdrawal effects, such as bad moods and cravings, which may occur when you stop smoking. NRT can be bought from pharmacies and some shops. It' i also available on prescription from a doctor or your local NHS stop smoking service. It's available in various forms including: Skin patches, Chewing gum, Inhalators (which look like plastic cigarettes), Tablets, Oral strips and Lozenges, Nasal and Mouth sprays. Varenicline (Champix) Varenicline (brand name Champix) is a medication that works in two ways. It reduces cravings for nicotine like NRT, but it also blocks the rewarding and reinforcing effects of smoking. Evidence suggests it's the most effective medication for helping people stop smoking.

Varenicline is only available on prescription, so you'll usually need to see your GP or contact an NHS stop smoking service to get it. Bupropion (Zyban) Bupropion (brand name Zyban) is a medication originally used to treat depression, but it has since been found to help people quit smoking. It's not clear exactly how it works, but it's thought to have an effect on the parts of the brain involved in addictive behaviour. Bupropion is only available on prescription, so you'll usually need to see your GP or contact an NHS stop smoking service to get it. E-cigarettes An e-cigarette is an electronic device that delivers nicotine in a vapour. This allows you to inhale nicotine without most of the harmful effects of smoking, as the vapour contains no tar or carbon monoxide. Research has found that e-cigarettes can help you give up smoking, so you may want to try them rather than the medications listed above. As with other approaches, they're most effective if used with support from a stop smoking service.

There are an increasing number of retail outlets now selling 'Vape' products (e-cigarettes & pipes) and it is up to you the consumer to choose what make, type, model vaping device suits you best. Whilst vape shop staff may offer advice you must bear in mind that they are not medically qualified. For more detailed information visit nhs choices: Stop-smoking-treatments

Summer 2018 - West Road Surgery

9 SURGERY SERVICES ONLINE GP online services allow you to access a range of services via your computer or mobile. Once you have signed up, you will be able to:  book or cancel appointments online with a GP  renew or order repeat prescriptions online  view parts of your GP health record, including information about medication, allergies, vaccinations, previous illnesses and test results The service is free. Everyone who is registered with a GP can have access to their practice's online services. The name of the online services system used by West Road Surgery is ‘SystemOnline’. How can I start using my surgery’s online services?

First of all you need to register: 1. Tell your GP practice that you would like to start using their online services 2. A member of the practice will then ask you to fill in a short registration form 3. You will have to provide photo ID and proof of address. If you do not have any ID then either a member of staff will have to confirm your identity or you may have to answer questions about personal information in your GP record 4. Once you have signed up, you will receive a letter with your unique username and password and a link to where you can log in What online services can I access?  Online appointment booking  Order or view repeat prescriptions online is available Order or view repeat prescriptions online  Online access to view your record is available Online access to view your record I'm not good with the internet – where can I get help? If you are unsure about accessing the surgery’s online system, setting up an email account or simply using a computer, laptop or tablet, help is available. If it’s just a little help with setting up email, using the surgery’s on-line facilities, etc. simply contact a member of the PPG.

If you’d like to learn a little more then why not contact one of the two organisations below. Computer Help at Victoria Plaza The Hub, 1st Floor Victoria Plaza. (Contact South Essex Homes for information) Adult Training Courses Computing For Beginners (A115Y15) (contact Southend Adult Community College for information) If you’d like to check out some other internet training facilitators (local authorities, colleges and charities) the best place to start would be your local library. Resources on the internet If you have access to the internet via a computer or your mobile phone you can access a range of documents about GP Online Services. Below are some direct links to three of those documents. The final link will take you directly to the NHS Choices page about GP Online where you will find a more comprehensive range of document links.

 Getting Started with GP Online Services  Protecting your GP Online record  A Guide to your GP Online record  More information from NHS Choices

Summer 2018 - West Road Surgery

10 WHAT YOU NEED TO KNOW ABOUT SHINGLES There’s a vaccine to help protect from the pain of shingles There is a vaccine that helps reduce your risk of getting shingles and reduces the severity of symptoms if you develop the disease. Shingles is caused by the same virus as chickenpox. Anyone can develop shingles because most people have had chickenpox (even if they don’t remember having it). Shingles isn’t like other infectious diseases because you don’t catch it from someone else. Most of us had chickenpox when we were young, although some of us will not be aware that we’ve had it. If you did have it, then the virus that caused it can stay in your body for the rest of your life without you knowing it is there. If the virus reactivates it causes a disease called shingles. Shingles can be very painful and tends to affect people more commonly as they get older. And the older you are, the worse it can be. For some, the pain caused by shingles can last for many years.

What is shingles? Shingles (also known as herpes zoster) is caused by the reactivation of an infection of a nerve and the area of skin that it serves, resulting in clusters of painful, itchy, fluid-filled blisters. These blisters can burst and turn into sores that eventually crust over and heal. These blisters usually affect an area on one side of the body, most commonly the chest but sometimes also the head, face and eye. How long does it last and how serious can it be? The rash usually appears a few days after the initial pain and tingling and lasts for about a week. The older you are, the more likely you are to have long-lasting pain. Sometimes shingles develops in the eye and may also affect the eyelid. This can cause severe pain and lead to decreased vision or even permanent blindness in that eye. Most people recover fully, but for some, the pain goes on for several months or even years – this is called post-herpetic neuralgia (PHN). This is a particularly unpleasant condition with severe burning, throbbing or stabbing nerve pain. The vaccine reduces the risk of getting shingles and PHN. Even if you still get shingles, the symptoms may be much reduced. What causes shingles?

Shingles is caused by the same virus that causes chickenpox – the varicella zoster virus. When you recover from chickenpox most of the virus is destroyed but some survives and lies inactive in the nervous system. It can then reactivate later in life when your immune system is weakened by increasing age, stress or conditions/treatments that reduce your immunity. How do you catch shingles? You don’t catch shingles. Chickenpox virus caught earlier in your life reactivates later to cause shingles. You can’t catch shingles from someone who has chickenpox. However, if you have shingles blisters, the virus in the fluid can infect someone who has not had chickenpox and they may develop chickenpox. About one in five people who have had chickenpox develop shingles. This means that every year in England and Wales, tens of thousands of people will get shingles. It is more common in people aged over 70 years, and of these, about 14,000 go on to develop PHN and over 1400 are admitted to hospital because of it.

Shingles can really affect your life, stopping you from doing all the things you usually enjoy.

11 WHAT YOU NEED TO KNOW ABOUT SHINGLES (Continued) How effective is the vaccination? By having the vaccination you will significantly reduce your chance of developing shingles. In fact, in the first three years since the vaccine was introduced there were about 17,000 fewer GP consultations for shingles. And, if you do go on to have shingles the symptoms are likely to be milder and the illness shorter, than if you had not had the vaccination. Where is the vaccination given and will I need one every year? Like most vaccinations, the vaccine will be given in your upper arm. You will only have the vaccination once – unlike the flu jab, you do not need to be re-vaccinated every year. Will there be any side effects?

Side effects are usually quite mild and don’t last very long. The most common side effects, which occur in at least one in every ten people, are headache, and redness, pain, swelling, itching, warmth, and bruising at the site of the injection. If the side effects persist for more than a few days you should discuss this with your GP or practice nurse. How safe is the vaccine – has it been used in other countries? Like all licensed vaccines, the shingles vaccine has been thoroughly tested and meets UK and European safety and licensing requirements. It has been used extensively in several countries including the United States of America and Canada. In the first four years of the shingles vaccination programme more than 2.3 million people were vaccinated in England.

Who will get the vaccine? Those currently aged 70 or 78 years of age are eligible for the vaccine. The vaccine is also available for those previously eligible but who missed immunisation. For example, anyone in their 70s who was born after 1 September 1942 and has not yet had the vaccine plus anyone aged 79 years who has missed out on the vaccine. What about people who aren’t 70 or 78, will they be getting it? People under 70 years of age are at lower risk of shingles but will become eligible for the vaccine when they turn 70. People aged 80 years and over are not eligible for the shingles vaccination because the vaccine becomes less effective as people get older. If you are worried about shingles speak to your GP. Do I need to do anything to get the vaccination?

Yes, if you are eligible, contact your GP practice to make an appointment to have your vaccination. Are there people who shouldn’t have the vaccination? People who have weakened immune systems, for example due to cancer treatment, should not have the vaccine. Your doctor will advise whether this applies to you. Also, if you’ve had a severe reaction to any of the substances that go into the vaccine, you shouldn’t have it. Again, your GP will advise you. The shingles vaccine in use in the UK contains porcine gelatine. Some people may not want this vaccine but this is the only one available currently in the UK.

Eligibility You become eligible for shingles vaccine as you turn 70 or 78 years. If you are 70, 71, 72, 73, 74, 75 or 78 or 79 and have not yet had the shingles vaccine, you can also have it now.

12 WHAT YOU NEED TO KNOW ABOUT SHINGLES (Continued) Can the vaccine give me shingles? Most people do not get a rash from the vaccine but in the rare event that you do, please seek advice from your GP practice. What if I miss my vaccination? Can I have it later? If you missed the shingles vaccine, you can still have it up to your 80th birthday. Please contact your GP practice to make an appointment. It’s important that you do not leave it too late to have the vaccination. Further information Speak to your GP or practice nurse, for more information before or after you’ve had the vaccination. You can also click here to visit the nhs Choices website.

Click Here for more information about the Shingles vaccine Zostavax®.

13 HERBAL MEDICINE Herbal Medicine can be used beneficially for the treatment of most conditions, offering a holistic and supportive approach to disease management and well being. The natural approach is usually without side effects and offers a gentle but effective therapeutic outcome. However before using any form of herbal or any other alternative medicine you should seek specialist advice. Qualified herbalists are fully trained to work with people taking other forms of medication and will advise on the best method of treatment.

Milk Thistle One of the most important plant medicines comes from this impressive thistle which can grow into large plants with purple flowers which produce the seeds, and leaves which have milky white veins. I once saw a commercial crop being grown to produce medicine and although they're not quite as endearing as a field of sunflowers there's something quite beautiful about this spiky little wonder. The botanical name is Silybum marianum (L), common names also include Blessed thistle, Scotch thistle and Saint Mary's thistle.

As an herbal medicine, milk thistle is an exemplary liver herb, facilitating liver detoxification and renewal of liver cells. It's an antioxidant, anti-inflammatory, cholagogue and a bitter tonic. Its bitter taste stimulates the flow of gastric juices including bile which in turn helps with digestion and the elimination of waste from the body. In addition to being a specific liver targeting herb it is helpful in many conditions as a supportive herb, enabling breakdown of internal and external toxins thus allowing the body to heal and repair in a holistic manner. It may be helpful in reducing cholesterol and protecting against diabetes, fatty liver disorders and helping improve kidney function. Milk Thistle is widely available from your local herbalist and good health shops. If you can forage Milk Thistle, using very thick gloves to protect you from the very spiky leaves, harvest the seeds by putting the cut flower heads in a paper bag and allow them to dry before you gather the seeds to use as a ground powder or to make tea. You could also use the seeds in salads, add to your nutty snack mix, your overnight oats or morning smoothie. Dioscorides, Pliny and Culpepper all harnessed the properties of this medicine and today it's as important and powerful in the Herbal Medicine Chest as it ever was. It's definitely one of my favourites! Article By: J. Robinson. BSc Hons, MNIMH, ITEC The Foxglove Apothecary

14 SIMPLE EXERCISING It seems that everywhere you look there are people and articles telling us to get fit. However this isn’t always as easy as it sounds. Many of us although we would like to be fit simply can’t manage or afford a weekly trip to the gym and even if we could, the exercise regimes of such places would have us visiting A & E in no time. However all is not lost. One does not need to have rippling muscles in order to be fit and healthy and there are a number of simple exercises that you can do to help maintain and improve upon your current fitness without even getting out of breath.

Listed below are a number of very simple exercises some of which you can do without even getting out of your chair and yet they will make a significant beneficial difference to the state of your health. As always if you are unsure - Don’t. Always check with your doctor before doing anything too rigorous as they can best advise you whether any particular exercise will benefit you. Assuming that you are not used to a regular exercise routine I would suggest that you start out with maybe 4-5 repetitions of your chosen exercise(s), building to 10 once you get used to them. Deep breathing – It sounds obvious I know but a good start is often made by sitting quietly in a chair and closing your eyes. Take a deep, slow breath through your nose, hold for about 4 seconds, then exhale slowly through your mouth. Repeat at least 4 times. This will clear your head and get oxygen flowing through your system.

Walking in the air – Teddy bears okay but no singing; While sitting, stretch your legs out in front of you so they are in the air. If you cannot hold them up, then stretch them out so they are on the floor or a foot stool. Then “walk” so that you flex your feet heel to toe, heel to toe, from foot to foot – as if walking in the air. This gets the circulation in your legs going and can help prevent blood clots in the legs. Easily something you can do whilst watching the telly or reading.

Peddling in the air - This is related to the above. Put your legs out in front of you and raise them slightly off the floor. You can grip onto the sides of the chair. Use a peddling motion as if on a bike. Gradually you'll be able to keep your legs in the air longer and longer. Great for circulation and muscle strength. Toes & Heels - Stand up and lift yourself up on your toes, then put your heels and feet back flat on the floor. You can use a wall for balance as needed. Try to do this at least six times. You can also do this whilst sitting in a chair.

Toe scrunches - Simply scrunch the toes in and out to keep them strong and flexible. Strong healthy toes are an aid to good balance too. Hand scrunches - Make a fist and then spread the fingers out wide, then back to fist mode, then spread them out again, several times. Ankle Rotations - While sitting, rotate your ankles in circles first in one direction, then the other. Rotating these joints helps to keep them limber and can ease any already existing joint pain. Wrist rotations - Rotate the hands in circles in the air first one way, and then in the other direction. Then do the same exercise just rotating the thumbs.

Shoulder rotations - Make circles with your shoulders by pushing them up, forward, down, and back. Can be done with both shoulders at the same time but best if you do one shoulder at a time. Then change directions.

15 Simple Exercising (Continued) Neck rotations - Sit with your body straight forward, then draw circles in the air with your neck and head, either full circles or halves, whichever works better for you. You can also just turn your neck and head from side to side. Remember: Start out very gently if you are not used to them. Arm and shoulder lifts - With elbows straight out at chest level, fold your hands together in front of your chest as if in prayer, with fingers pointing straight up. Then move the entire arm, hands and elbows straight up and down, so your pointed fingers move from chest level up to mouth level, and then back down to chest level. Repeat several times.

Air Swimming - Either stand or sit on the edge of your chair and make arm motions in the air as if you are swimming. Not as effective as swimming in water which is an excellent form of exercising but even non-swimmers can do this and you don’t get wet! Reaching for the stars - While either sitting or standing, look up and stretch one arm and hand up high above your head as if reaching for the stars with it. Your body will slightly tilt, and you will slightly lift up on the opposite foot as well. Then stretch with the other hand and side, feeling the stretch also in your waist and hips as you do it. Do this back and forth stretching up, alternating hands, several times. Backside bicycling - You can do this one in bed, on a settee, or while laying on the floor (if possible). Raise your legs straight up into the air above you. Slide your hands under your lower back or under your thighs for support. Or put them under your neck or head. Whatever is comfortable. Then just simply move your legs in the air as if bicycling. Really good for leg circulation and muscle tone. Stair stepping - You will need to be able to step up and down on one stair for this. Hold onto a wall or banister on each side for better balance. With the left foot leading, just step forward up the step, and then bring the other foot up. Then reverse your steps back down the step. Repeat leading with the left foot several times. Then switch to the right foot and do it again. Increase the amount of stepping you do, as you get used to this.

As I said at the beginning, before you start any type of serious exercise program, you should check with your doctor. But for the exercises listed above; Just do what you can, how you can, when you can. If all that exercise (or simply reading about it) has made you hungry… Got The Appetite? – Get The App The Public Health England free Easy Meals app is a great way to eat foods that are healthier for you. You’ll find delicious, easy meal ideas to get you going if you’re ever short of inspiration.

One You is here to help you live more healthily and make the changes that matter. Sometimes it’s hard to know what to prepare, or think of new meal ideas. Remembering ingredients and keeping track of calories can be a hassle. This app helps you to do all of this and more! • Search over 150 easy, calorie counted recipes • Find delicious meal ideas using the simple Meal Mixer • Save your favourite recipes to access later • Keep track of what you need with the handy shopping list • Learn more about being food smart and making healthier choices

16 HEALTHY EATING Welcome to our healthy eating feature where we aim to bring you some healthy eating tips, advice, recipes and other information. This issue brings a recipe one of our readers brought back from Spain. A light cool starter for those warm summer evenings. M Me el lo on n & & T To om ma at to o S So ou up p Preparation time: 20 minutes Suitable for Vegetarians Cooking time: 00 minutes Serves: 6-8 Ingredients: FOR THE SOUP: 1.3 Kgs Tomatoes [Ripe] I Melon [Not Water Melon] 2 x 400g Cans of Red Pimento Peppers. 1 Cucumber 20 Fresh Basil Leaves 600 mls of Vegetable stock [Cold] 225g fresh white breadcrumbs 2 teaspoons of sugar [optional] FOR THE STOCK 100ml red wine vinegar 2 Cloves of Garlic 300 mls Olive oil 2 tsp Caster sugar Salt & Pepper to taste Method: 1. Drain the Peppers 2. Deseed Tomatoes 3. Remove skin from melon & Deseed 4. Chop Melon & Cucumber 5. Blitz all the ingredients together until smooth. {add sugar if tomatoes are not sweet enough} 6. Set aside.

7. Blitz the Vinegar, Garlic, Olive oil & Sugar until well blended. 8. Season 9. Stir in the Stock. 10. Push the mixture through a Sieve. Chill in the fridge for at least 3 hours before serving Serve: With Crusty bread or Ciabatta. Got a healthy recipe of your own to share? If you have a healthy eating recipe of your own send it in to us at:

17 USEFUL CONTACTS 111 The FREE NHS non-emergency number. Call and speak to an adviser, supported by healthcare professionals. They will ask you a series of questions to assess your symptoms and immediately direct you to the best medical care for you. Available 24 hours a day, 365 days a year 116 123 (FREE NATIONAL NUMBER) We know a lot about what can help you through tough times. We can help you explore your options, understand your problems better, or just be there to listen. Or call: 01702 – 611911 0344 477 0808 Providing a wide range of practical advice and assistance to people who primarily live in Southend, Rochford & Rayleigh. Other specific services cover; wills; Completion of benefit forms (inc. PIP, DLA, AA, etc.); General enquiries, etc. Castle Point call: 01268 - 759107 email: 01702 349191 REACH is the South East Essex Recovery College. An environment where people with living experience support one another to a better way of life. It creates opportunities to learn in a safe and supportive environment and to apply learning in your daily life. Website: 01702 349191 This community Advocacy service assists people with mental health problems with letter writing and form filling (excluding benefits applications), providing support at meetings such as care plan reviews, explaining procedures, reading mail and more. Website: 01702 - 445870 Family Mosaic (Southend Floating Support) - For people aged 16+ living in the Southend Borough who require housing related support. Duty Advice Service, Wednesday to Friday 11am - 2pm at the Clarence Road office. This service is by appointment only, please telephone first. SOS Domestic Abuse Projects - Organisation that aims to alleviate the impact of domestic and sexual abuse on individuals and families. Website: Women (Dove Centre) 01702 302333 Male drop in centre 01702 343868 Children & Young People & Families (Fledglings Child and Family Centre) 01702 343868 0300 - 222 - 1122 Help and advice for anyone dealing with someone suffering from dementia such as Alzheimer's disease. Or call the Westcliff-on-Sea branch: 01702 - 345156 01702 - 601123 Southend Mind – Counselling, peer support, reason project, supported housing. Email: Website: 0300 - 304 - 7000 Offers emotional support and information to anyone affected by mental health problems. Helpline; sms messaging; email; online Support Forum. Website: 08452 - 669710 Offers all bereaved people somewhere to turn when someone dies. Counselling, support, advice and information to children, young people and adults when someone dies.

email: Website: 01702 356066 For people in the Southend-on-Sea area who use health and social care services. Call if you need information or advice about health and social care services or wish to make a complaint. Email:, Website: 01702 213134 Trust Links is a local charity working in Southend and the surrounding area to support people experiencing mental health problems. For more information visit: Social and therapeutic community garden projects for adults with mental health problems and learning disabilities.

A project for any adult carer of somebody experiencing mental health problems.

18 WEST ROAD SURGERY W We es st t R Ro oa ad d S Su ur rg ge er ry y North Road Primary Care Centre 183-195 North Road, Westcliff-on-Sea, Essex. SS0 7AF Telephone: 01702 339865 Fax: 01702 224949 Opening Hours Day Morning Afternoon Monday 08:00 – 13:00 13:00 – 18:30 Tuesday 08:00 – 13:00 13:00 – 18:30* Wednesday 08:00 – 13:00 13:00 – 18:30 Thursday 08:00 – 13:00 13:00 – 20:30** Friday 08:00 – 13:00 13:00 – 18:30 Saturday Closed Sunday Closed *Please note the surgery closes at 13:00 on the first Tuesday of every month for in-house training/education.

** On Thursdays the surgery remains open from 18:30 - 20:30 for pre-booked appointments with a doctor, a nurse practitioner or healthcare assistant only. Out of hours If you require medical assistance which cannot wait until the surgery re-opens, please call the N NH HS S 1 11 11 1 service. If you have a life threatening medical emergency please dial 9 99 99 9 Calls to these service are free from both landlines and mobiles. WHO’S WHO AT WEST ROAD SURGERY Administration staff Doctors Nursing team Practice Manager Debbie Pang Dr. Wendy Cordess Dr. Simeon Oyeniyi Dr. Jenan Al-Bayati Dr. Patric Otte Dr. Adenike Popoola Dr. Muhammad Ghani Dr. Martin Kent Dr. Taiwo Aderolu Dr. Cornelia Jasper-Boesch Dr. Thet Aye Margaret Lloyd Prescribing Nurse Minor Illness/Respiratory Deputy Practice Manager Jane Robinson Shirley Womersley Prescribing Nurse Diabetes Secretaries Janine Thresher Leigh O’Shea Prescribing Nurse Respiratory Rebecca Pirie Allyson McKinnon Healthcare Assistant Nurse Practitioners Anne Stacey Healthcare Assistant Gizella Simpson-Hayes (Minor Illness/Respiratory) Angela Cowell (Minor Illness/Diabetes) TIMES TO CALL  For On the day appointments, ring at 8am  For Emergency appointments, phone after 9am  To Arrange a home visit, contact the surgery before 11am  For Test Results, call after 2 pm DISCLAIMER The views, comments and opinions expressed in this newsletter are solely those of the original authors and other contributors. These views and opinions do not necessarily represent those of The West Road Surgery or its Patient Participation Group, practice staff, and/or any/all contributors to this newsletter or any other documentation.