World Cancer Day is an international day marked on 4 February to raise awareness of cancer and to encourage its prevention, detection, and treatment. The global initiative aims to prevent millions of deaths each year and when it comes to a disease like cancer, the first step towards its prevention is awareness. In celebration of the day, the Thrive wellbeing team hopes to empower you with information on spotting symptoms and the simple things we can do to help move towards a cancer-free world.  Cancer In Ireland Current estimates state that almost 44,000 people in Ireland get cancer each year. Sadly, cancer is the biggest killer in Ireland today accounting for approximately 30% of deaths every year. Stark statistics show one person dies from cancer every hour in Ireland and there are over 9,000 deaths every year from cancer. The most common types of cancer are prostate, colorectal and lung cancers for males, and breast, colorectal and lung cancers for females. However, there are things we can do to prevent our risk of cancer and we now know that 4 out of 10 cancers can be prevented.  Prevention The European Code against Cancer aims to inform people about the actions they can take to reduce their risk of cancer. They produced a code based on scientific evidence that consists of 12 recommendations most people can follow to lower their risk of cancer. You can reduce your risk by 30-50% through making some simple lifestyle changes. These include: Quit smoking Avoid second-hand smoke Keep a healthy weight Stay active Eating for health Limit alcohol intake Be Sunsmart Be Aware of the Air: Protect yourself against pollutants Reduce radon risk: Radon is a naturally occurring gas found in the environment. It can increase risk of lung cancer when it is present in high levels. Women’s advice: Breastfeeding can reduce the risk of breast cancer while some HRT medication can either increase or decrease your risk. Get Vaccinations: such as HPV Get Screened: Visit https://www.screeningservice.ie/ for more information   Know the signs The early detection of cancer is imperative to increase the chances of survival. For the day that it is, take some time to check your body for changes or if you have been experiencing anything unusual. The main changes are classified into three categories: Unexplained, persistent, or unusual. Check for any lumps or swelling Unexplained bleeding Sudden/Rapid weight loss Unexplained pain Persistent cough, changes in your voice or shortness of breath Sores that won’t heal Bloating Persistent or painful indigestion/heartburn or difficulty swallowing Ulcers Changes in bowel or bladder movements New mole or changes in existing ones Any change to your breasts such as shape, size, texture or if experiencing a pain in one breast. You should talk to you doctor if you notice such changes or patterns and while the majority of times it is nothing of concern – this intervention could save your life. Supports and services Thankfully, in Ireland there are a plethora of supports and resources available to help with the prevention of cancer, cancer symptoms and supports to help cope with a cancer diagnosis. Such services and supports include: Irish Cancer Society Marie Keating Foundation HSE’s National Cancer Control Programme If you are struggling with cancer or supporting someone with a cancer diagnosis, Thrive is here to help. We are available to talk and support those in our community affected by cancer this World Cancer Day, and any other day you may need us. We would also like to remind all members, students, and their families that CA Support can assist with the financial fallout that an unexpected diagnosis like this can have. Find out more about World Cancer Day and how you can get involved here. Information & figures in this article was sourced from; HSE, Irish Cancer Society, Union for International Cancer Control (UICC), European code against cancer.

It can be difficult to remove stress from your day - but good nutrition can improve your body's response to stress.  When you are acutely stressed your breathing rate increases, sweating may occur, and muscles become tense - this is all very normal and part of the "fight and flight" response. The fight and flight response is acceptable in small amounts, but when stress becomes more chronic and part of everyday life the implications on our health are greater. Eating healthily When we are stressed it can be tempting to not eat as well as we could - eating out for convenience, eating more processed foods and drinking more alcohol. This pattern could mean less vitamins and minerals are available to the body when we need them the most. To help get back on track, try to make small changes to your diet - after all, they're often the more sustainable ones. Reduce your caffeine intake to a level you feel is minimum  Drink more water to improve hydration (urine should be pale yellow colour) Eat at least three balanced meals per day Recipes Why not check out these healthy recipes to help maintain energy and reduce the impact of stress on the body: Breakfast Lunch Dinner Foods that will help you to manage stress Often our nutrition resources are depleted when stressed, leading to greater anxiety, low energy, and reduced immunity. Here are some foods you should include in your diet to help manage stress.  Eat your beans to boost energy levels Stress can cause your energy levels to decrease which means that vitamins and minerals are required in greater amounts to metabolise proteins, carbohydrates, and fats for energy. Eating good vitamin B sources like meat, wholegrains, lentils and beans can help nourish the nervous system and improve how we respond to stress.  Eat citrus fruits for increased immunity Chronic stress can trigger oxidative stress, which requires increased amounts of antioxidants (e.g. vitamin C) to rebalance the effect of stress. Some studies also found vitamin C reduced anxiety levels in school children following 500mg day over 14 days, and another found vitamin C reduced anxiety following 1000mg vitamin C over six weeks. Chronic stress also negatively impacts immunity. Vitamin C at 200mg day can reduce the severity and duration of colds. Good sources of vitamin C include red pepper, broccoli and citrus fruits.  Find out more about the benefits of vitamin C.  Eat your greens to help keep calm Stress can lead to the loss of magnesium which is crucial for regulating our stress response as it helps to regulate cortisol and blood pressure. Magnesium also assists with the release of GABA which is a calming neurotransmitter. Magnesium food sources include: dark green leafy vegetables, nuts and seeds.  Written by: The Natural Alternative Health & Wellbeing Ltd Article reproduced with the kind permission of CABA, the organisation providing lifelong support to ICAEW members, ACA students and their close family around the world.

We all experience periods in life that contribute to increased stress levels and anxiousness. Be it exams, a work deadline looming, moments of uncertainty, crisis, or big life events.  However, it is how we cope through life’s ups and downs that is important. Maintaining good wellbeing is a crucial aspect of living that can help us endure and cope with periods of stress instead of floundering or struggling to cope effectively. And breathe… In moments of stress or anxiety our breathing patterns change.  You might notice your breath is shallow, out of sync or you might find yourself holding in your breath at times. This creates a vicious cycle as out of control breathing is caused by stress but also causes stress, prolonging the symptoms and making them worse. Whereas deep, controlled breathing has the opposite effect. A slow and steady inhalation and exhalation signals the parasympathetic nervous system to calm the body down. As our breathing is an automatic, unconscious, habitual function of the body, we might not even notice how we are breathing. Therefore, it is important to tune into your breath. There are countless breathing techniques which helps relax the body and mind, but the general aim is to shift from quick, shallow upper torso breathing to a slow, deep abdominal breath.  Take a minute to focus on your breathing and its pattern. Then place your hand on your stomach and strive to feel the abdomen expand and contract as you breathe in and out. Pay attention to how you feel after engaging in this breathing technique, you are sure to feel calmer. Food for thought We all know the tendency to comfort eat when feeling stressed or emotional and it can be tempting to seek out sugary, high calorie, high fat foods for instant gratification or out of sheer convenience. This response however only works in the very short term and again can aggravate our stress levels. Stress and anxiousness can create digestive and gut issues. Simple things like drinking more water to stay hydrated, reducing your caffeine intake and eating three balanced meals each day can help. Stress can leave your energy reserves depleted and low on essential vitamins and minerals.  Consume plenty of wholesome food that is rich in good nutrients.  Foods high in Vitamin C are understood to reduce anxiety levels, while green leafy vegetables and nuts are high in magnesium which can help to down-regulate our stress hormones. Rest and digest For our brain to function optimally it needs rest and this responsibility falls to the parasympathetic nervous system, also known as the rest and digest system. The parasympathetic nervous system slows our stress response by releasing hormones that relax the mind and body and is where digestion, detoxifying and healing occur. To activate the rest and digest system, there is no other option but to relax. For some that is mediation, practising yoga or indulging in some self-care.  Self-care has become a popular notion in recent years, but it is not all bubble baths and face masks. Forms of self-care can be spending time in nature, exercising, reading, journaling, colouring, tidying your surrounds or spending time with loved ones. Simply put, self-care practises are tools to help ease our response to stress and enhance our body and mind’s ability to rest, reflect and replenish. It is important to also take regular breaks throughout the day, a brief pause in momentum allows the brain space to think and process information and brings clarity that helps you feel in control and ultimately reduce stress. Get some ZZZs The power of sleep to regulate our stress levels should not be understated. Stress and anxiety can lead to sleeping problems and a lack of sleep can affect your general wellbeing – again another vicious cycle we can find ourselves in. When we are not getting enough sleep, it is more difficult to regulate our mood, emotions, and reactions.  It can affect our concentration, memory and even lead to poor decision making. It’s not always possible to get as much sleep as we would like, generally we should be aiming for at least 6 hours of sleep a night but ideally, we should aim for 7-8 hours.  To feel well rested, it is important we develop habits and routines that aid our ability to drift off. Create a healthy sleep routine by going to bed and getting up at the same time every day, avoid lie-ins and naps that can then disrupt our natural sleep cycle. Start your own personal wind-down by creating a night-time routine that you then begin to associate with sleep. It can be as simple as brushing your teeth and washing your face, developing a night-time skincare routine, reading a book, or stretching.   This is one of the harder habits to develop but try to limit your use of technology an hour before bed. Our devices keep us awake and stimulate the brain through the activity itself but also from the blue light emitted from the screen. Most phones these days have a blue light filter and can be scheduled to switch on at a certain time.

We are in unpredictable times and 2020 taught us to cherish what we have, particularly family and friends, take nothing for granted and look after our physical and mental health. Certainly, getting a fresh start in 2021 is really appealing and creating some new year resolutions or goals means we start off on the right foot.  New habits and behaviours can be challenging they don’t happen overnight and can take commitment and dedication.  The brain does not like swift, abrupt change, but benefits can be very worthwhile, so think of this as an investment in yourself. The top ten resolutions each year include: Exercise more Lose weight Get organized Learn a new skill or hobby  Live life to the fullest Save more money / spend less money Quit smoking Spend more time with family and friends Travel more Read more Most of us can relate to some or all the resolutions listed. Resolutions and goals are unique to each of us, so perhaps before you create them consider the questions below: How would you like to feel? Will the resolution help you get there? Would you recommend this resolution to a friend of colleague? How will the resolution impact you? Are you removing something and simply making a change? What is the improvement you want to make and why? When it comes to new year resolutions almost half of us are unsuccessful at fulfilling them, so perhaps we need to consider how we approach them? Below are some tips which may help to keep you on track and ensure success in 2021 Be mindful When embarking on changing a habit or behaviour it is important to prepare mentally by taking a step back and taking stock. When thinking about any change try to keep in mind: Change should be gradual Build on smaller changes Remain positive Accept that there could be setbacks and allow for them Own them Ensure the goals you have set are yours and that this is something you want and not something which you think you should be aiming for. You have a far better chance for success if you are intrinsically motivated to reach your goal Be realistic Do not create a long list, limit the number of resolutions you commit to. Be selective about the ones which mean the most and are the most attainable for you.  Be specific It’s easy to set goals which we cannot achieve, so take some time to ensure they are achievable. A good suggestion is to use SMART to help you create them: Specific - What do you want to achieve, break it down be specific Measurable - How can you measure if you have achieved it e.g., walk a mile in 20 minutes or lose 10% of your weight Attainable – Is the goal or resolution attainable e.g., this is not a good year to include world travel, but it might a good year to travel your corner of the world Relevant - Keep it relevant to you, your life and how you want to improve it Timeline – Give yourself an appropriate deadline to work towards Small wins Break them up into small pieces.  As you tick off each box, your confidence will grow with each small success and spur you on. Share them By keeping the resolution to yourself you can fall into a trap and give up at the first hurdle. By sharing these with others you become accountable and less likely to forget or give in. You could also find that by sharing, other like-minded people may join you. Keep going Setbacks happen, but it is how you handle them that counts. Own the setback, understand how and why it happened and move on. Remember “the journey of a thousand miles begins with one step” Lao Tzu.

Our lives have changed a lot since March. The constant newsfeed draws our focus back to restrictions or bad news, making it difficult to see any positive outcomes, but there are many new behaviours we have developed that we don’t want to give up.   What are the lockdown habits you developed in the last few months? Maybe you tried and kept some of these:  Enjoying an early morning walk Having breakfast with your kids Exploring, and appreciating, your local area Getting out in nature every day Embracing online learning Tackling that big DIY project and much-avoided clear-out Developing new gardening skills Learning to cook or bake Starting to play an instrument Binged on box sets Caught up with friends on Zoom As new agile and flexible working arrangements will be key benefits for most people, but what smaller changes made to your day-to-day life are now non-negotiable? Are there any healthy habits you would like to keep? Family meals There was nowhere to rush off to, so families got to enjoy meals together again. This was certainly a novelty for anyone with teenagers at home or if a parent had a long commute. Sitting together as a family to enjoy a meal became the norm, so holding onto this habit would be beneficial for everyone. Community As movements were restricted initially people explored their local community a bit more. No commute meant we saw neighbours we had not seen in a long time. There are many heart-warming stories of people helping each other within a community setting. This sense of community had been lost in the hustle and bustle of daily life and has found a welcome return and hopefully, we will keep and cherish it. Activity/Health Some people binge-watched box sets, and some binge walked and did daily workouts online. Daily walks became very popular and we enjoyed nature again. Being active and having a healthy heart is always good, so hopefully, we will be able to carry these activities into the future. Self-care The last few months have been a time of anxiety and stress, particularly if you have a vulnerable person in the family. To manage stress and anxiety many people took us meditation or yoga. Both are healthy skills with many benefits, so are always good to have and maintain. Appreciation Above all else, the crisis has taught us appreciation. To take time to consider our surroundings, our family, friends, and appreciate all that is good in our lives. It has allowed us to reflect and consider changing things which were not so good for us.    By showing appreciation and reflecting we are more aware and conscious that others may need help or support, and this is the best habit we could take forward and keep.

Top tips to stay healthy and happy while working from home Reduce your stress: getting stressed or anxious weakens your immune system so it is good to actively work to keep stress levels in check. Taking regular breaks, getting out for a walk, doing some yoga and listening to your favourite music will all help to lower the stress levels. Equally practicing some deep breathing exercises help switch off the fight or flight response which can lead to suppressing our immune system. Nose breathing purifies the air you take in by filtering it effectively before it reaches your lungs. This is a simple technique that is easy to master with just a little practice. Boost your intake of nutrients: consume plenty of fresh fruit and vegetables rich in vitamin C. Also try adding fish oil, curcumin, garlic oil, zinc, selenium and vitamin D supplements to your diet. These will help to boost your immunity and give your body a fighting chance to beat the virus. Equally, getting rid of sugar biohacks your immune system by removing a food source that feeds the “bad” bacteria in your gut. Get enough sleep - 7-8 hours each night. Sleep increases the strength and activity of certain immune cells called T cells. Your T cells fight against all forms of infections and viruses. Sleep increases the activity of T cells and makes them better at identifying virus-infected cells. Adopting a good sleep routine while working from home is essential for overall health but key to maximising your immune response. Top tips to stay mentally well while working from home Manage stress Our new reality of having to work from home, being separated from loved ones, fear of the virus itself and an uncertain future all contribute to increasing our stress levels. We also know that increased stress triggers an automatic suppressing of our immune system. It is more important than ever that we main our stress levels. Here are some simple ways to reduce stress: Express gratitude: The power of being grateful cannot be overstated, especially now. A daily gratitude practice can boost the immune system, improve mental and physical health, and create a sense of calm during stressful times Play some music: Music is an amazing tool to help calm the mind. Put aside work for a few minutes and lose yourself in your favourite sounds Meditate: This might not be the easiest time to start a new meditation practice. For now, spend about 2-3 minutes on a guided meditation when you start to feel the stress and negative thoughts take over. The Calm app is a great place to start. It has a free version and some fabulous quick meditations to get you started Share kindness: Many are going through the day worried about their own health and the wellness of their family and friends. Share kindness by showing up for those who need extra support. Even a simple “How are you?” can show people you care Detach from media and be selective about what you watch: Have periods of your day away from media, so you aren't absorbing negative news all day. Instead of watching the news, find a feel-good movie or series to catch up on. Equally be careful of fake news. Follow advice and guidance from WHO and HSE and other reliable sources instead Establish a routine: Seize the day. Set boundaries, start and finish times, with regular break times. Set goals each day. Tackle some of the tasks you’ve been dreading. Give your day a sense of purpose and achievement Set up a separate work-space: Maybe don’t set up your home office from the couch! Find a spot that has good natural light, is warm but well ventilated, is set away from the rest of the house if possible. Make it feel and look as office-like as possible. This is key to being able to establish your on/off switch Stay connected with colleagues: Use the technology at your fingertips - Teams, Whatapp, Facetime or Skype. Set up regular team meetings and hold these over Teams. Use the video function as it’s important to connect with visuals cues and facial expressions which all add to feeling more connected. Use these for virtual coffee breaks too. Try to maintain as many of your previous routines as possible in this new reality Take essential breaks: During your working day, establish a regular set of breaks when you leave your work-station and move around. Try some simple stretches in a new space perhaps moving to a different room or stepping out into the garden. Most of us have more time in our day as we no longer need to commute. Take back these 2-3 hours for yourself and your family. Get outside in nature every day. Enjoy lunches and dinners around the table. Everyone can benefit from this additional family time Eat good food: Maintaining a healthy diet with three wholesome meals and three healthy snacks per day will be key in keeping your mind healthy too. When feeling stressed or emotional, we tend to reach for sugary, high calorie foods which exacerbate stress levels. Here is a great article that helps tackles the issue of stressful eating Get regular exercise: Being cooped up all day is bad for our health. Getting our exercise outside is a great way to lessen the stress hormones and boost the feel-good endorphins which have been proven to ward off feelings of anxiety. Don’t forget to track your steps on your FitBit or iphones to ensure you are keeping up with your fitness goals Sleep: Sleep increases the strength and activity of certain immune cells called T cells. Your T cells fight against all forms of infections and viruses. Sleep increases the activity of T cells and makes them better at identifying virus-infected cells. Adopting a good sleep routine (7-8 hours) while working from home is essential for overall health but key to maximising your immune response As you can see, while living through the next few days and weeks of uncertainty there is much we can do to keep our minds and our bodies healthy and fighting fit. Staying connected, establishing good work, rest and sleep routines will serve us well during this time. Who knows we may even surprise ourselves by finding new appreciation in the simple pleasures of life. Finally, for those who would like some additional guidance, Pat Divilly (motivational coach who spoke in the Institute recently) is running a 14-day challenge “to support people who might be struggling with uncertainty and isolation”.  More information can be found pinned on Pat’s Facebook page or you can sign up for the challenge here. Stay well all!