STAYING FIT AND WELL; HEALTH SERVICES FOR OLDER PEOPLE IN HARINGEY
This is one of 3 brochures produced by Haringey Over 50s Forum with help from the Deutsche Bank Foundation. For more free copies, or the companion booklets ‘Advice’ and ‘Getting together and interesting things to do’ please contact Haringey Over 50s Forum, c/o 73c Stapleton Hall Road, N4 3QF. Tel. 07853 686212. Website www.ho50s.org.uk
Produced by Haringey Over 50s Forum Printed July 2019.
Page by page guide:- Doctors 1 NHS out of hours 1-2 Dentists 2 Free health checks 2 Continuing health care 2 Foot care 3 Smoking – how to stop 3 Safe drinking 3 Eating right 3 Your weight 4 Exercise 4 Anxiety and depression 6 Diabetes or cancer 7 NHS complaints and feedback 7 ‘Flu vaccination 8 Keeping warm, cheaper energy 8
You can get a list of Haringey GPs on;: <www.nhs.uk/Services/Trusts/GPs/DefaultView.aspx?id=89687>
If using the internet is difficult for you, ask in a public library. Remember to make sure you’re still signed up with a doctor, maybe a new one, whenever you move.
Out of Hours Care
- Weekend or evening appointments;
- phone 0330 053 9499; line open 6.30 to 8.30m Monday to Friday or 8am to 8pm weekends and public holidays.
- You can book if you are registered with ANY Haringey GP. You will then be able to go to one of 4 practices that stay open at those times.
The 111 phone line. If you need urgent help out of hours try to avoid overloading 999 unless it’s a life threatening emergency. Dial 111 instead.
Urgent care centres for things like sprains, broken bones, minor burns, minor head or eye injuries are provided at 4 local hospitals:- Chase Farm Hospital, The Ridgeway, Enfield, Middlesex, EN2 8JL. Tel. 0208 375 2999. Open 8am to 10pm 7 days a week
North Middlesex Hospital Urgent Care Centre Entrance in Bridport Road, Edmonton N18 1QX. Tel. 0208 887 2398/ 2544/ 2991. Open 9am to 10pm every day.
Whittington Hospital, Magdala Avenue, N19 5NF. Tel. 0207 288 5216/ 5704 Open 8am to 10pm every day.
Homerton Hospital, Homerton Row, E9 6SR. Tel. 0208 510 7120 /5900 /5793. Open 7am to midnight weekdays, 8am to midnight weekends.
Also at Edmonton NHS Walk-in Centre, Evergreen Primary Care Centre, 1 Smythe Close, N9 0TW. Tel. 0208 887 8355.(weekends and bank holidays only)
Pharmacies can provide help for minor problems. Many are open in the evenings or on Sundays and holidays. Find one near you from 0300 311 22 33 or search <https://www.nhs.uk> for announcements about opening on particular holiday dates. The ‘Minor Ailment Service’ allows people who don’t pay prescription charges to obtain advice and treatment for common conditions like coughs, colds and tummy upsets from local pharmacies for FREE without needing to visit a GP.
For a list of local dentists see <www.haringeyccg.nhs.uk/Services/services-search.htm>
Free NHS health checks for 40-74 year-olds in Haringey.
Get checked out and receive expert advice on maintaining or improving your health. Ask at your GP surgery for this simple test that can help you reduce the risk of developing avoidable health problems, including diabetes, heart disease, kidney disease and dementia. The health check takes about 20 to 30 minutes and consists of some simple questions, blood pressure, height and weight measurements, and a blood test to check your cholesterol.
Most GP practices in Haringey have blood pressure machines which are free for use. You can also ask for a blood pressure check at several pharmacies.
Continuing Healthcare – care provided outside of hospital
NHS continuing healthcare (CHC) is a package of care provided outside of hospital. It is arranged and funded by Clinical Commissioning Groups (CCGs) for people aged 18 years and over who have significant ongoing healthcare needs and have been assessed as having a ‘primary health need’. People who are assessed for CHC include those who need a very high level of support. Some people may be reaching the end of their lives, or have long-term conditions as a result of a disability, accident or illness. When someone is assessed as eligible for CHC, their local CCG is responsible for funding their full package of health and social care. This means that the CCG will find suitable care to meet someone’s assessed needs. The CCG will always try to give options and choices that best match the patient and family’s preferences for the type and place of care provided.
For more information see www.haringeyccg.nhs.uk/Services/continuing-healthcare.htm
The Whittington Hospital near the Archway provides a free foot care service. Make an appointment on 0203 316 1111 or 0203 316 1600. Toe nail cutting (£10) and foot therapy (£10, or both together £15) are also provided by the Bridge Renewal Trust at the Laurels Healthy Living Centre, St Ann’s Road. Tel. 0208 442 7640.
How to stop smoking
Contact the One You Haringey programme. Save your lungs, avoid a major risk of cancer or heart disease, and save lots of money too! Get support and advice about how to stop. Tel. 0208 885 9095. Website www.ONEYOUHARINGEY.org
Safe Drinking Many older people don’t realise they are drinking more than they should do if they want to avoid major health risks like liver disease, heart disease, cancer, depression and anxiety.
Booze runs away with your pension too! See the ‘health factsheets’ on www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm. The recommended limit is 14 units a week.
A web site, www.dontbottleitup.org.uk tells you how to work out how many units you are drinking, whatever your favourite tipple. It also suggests having several ‘drink free’ days every week.
HAGA (Haringey Action on Alcohol and Addiction) can help people reduce or stop drinking. Tel. 0208 800 6999. E-mail firstname.lastname@example.org. Website www.haga.co.uk
Eight tips for healthy eating:-
1. Starchy carbohydrates should make up just over one third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Wholegrain varieties (or potatoes with their skins on) contain more fibre, and can help you feel full for longer. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.
2. Eat lots of fruit and veg – 5 portions a day.
3. Eat at least 2 portions of fish a week, including one oily fish like salmon, herring, mackerel, sardines, trout.
4. Cut down on saturated fats like butter, cream, lard, cheese and in biscuits, cakes, sausages and pies.
5. Eat less salt and sugar, take less alcohol.
6. Keep active and try to have a healthy weight.
7. Drink 6 to 8 glasses of fluid a day – but only one small glass should be fruit juice – avoid sugary and fizzy drinks.
8. People who regularly eat breakfast are less likely to be overweight. Breakfast can be things like cereal with fruit and plain low fat yoghourt – it doesn’t have to be bacon, fried eggs etc.
Fruit and vegetables: are you getting your 5 A Day?
Fruit and vegetables are a vital source of vitamins and minerals, and should make up just over a third of the food we eat each day.
It’s advised that we eat at least 5 portions of a variety of fruit and vegetables every day. There’s evidence that people who eat at least 5 portions a day have a lower risk of heart disease, stroke and some cancers.
One portion is an apple, banana, pear or similar-sized fruit (80g). Or a slice of pineapple or melon. Or 3 heaped tablespoons of vegetables.
Starchy foods in your diet
Starchy foods should make up just over a third of everything we eat. Try to choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta and brown, wholemeal or higher fibre white bread.
They contain more fibre, and usually more vitamins and minerals, than white varieties. To get more fibre and vitamins from potatoes, eat them with the skins on. Milk and dairy foods: go for lower-fat varieties Milk and dairy foods such as cheese and yoghurt are good sources of protein.
They also contain calcium, which helps keep your bones healthy. To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed, 1% fat or skimmed milk, as well as lower-fat hard cheeses or cottage cheese, and lower-fat, plain or lower-sugar yoghurt. Unsweetened calcium-fortified dairy alternatives like soya milks, soya yoghurts and soya cheeses also count as part of this food group and can make good alternatives to dairy products.
Beans, pulses, fish, eggs, meat and other proteins These foods are all good sources of protein, which is essential for the body to grow and repair itself. They’re also good sources of a range of vitamins and minerals.
Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It’s also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry to cut down on fat. Always cook meat thoroughly.
Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. Aim for at least 2 portions of fish a week, including 1 portion of oily fish. Remember that canned and smoked fish can often be high in salt.
Eggs and pulses (including beans, nuts and seeds) are also great sources of protein.
Nuts are high in fibre and a good alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation.
Oils and spreads Some fat in the diet is essential, but should be limited to small amounts. It’s important to get most of our fat from unsaturated oils and spreads. Swapping to unsaturated fats can help lower cholesterol.Eat less saturated fat and sugar Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease, while regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.
Need to lose weight?
Most adults in England are overweight or obese. Check whether you’re a healthy weight by working out your BMI (‘body mass index’). The Body Mass Index (BMI) is a person’s weight in kilograms divided by the square of height in metres. For example if you weigh 80kg and you are 1.7m. tall, your BMI is 80/(1.7 x 1.7) = 80/2.89 = 27.68. That’s over 25 so you would need to lose some. Over 30 would be counted as ‘obese’ which is more serious.