Self Care

Am I drinking too much alcohol?

The NHS recommends to drink no more than 14 units of alcohol a week, spread across 3 days or more. That’s around 6 medium (175ml) glasses of wine, or 6 pints of 4% beer.

There’s no completely safe level of drinking, but sticking within these guidelines lowers your risk of harming your health. Try using Alcohol Change UK’s unit calculator to work out how many units you drink.

The short-term risks of alcohol misuse include:

• Alcohol poisoning, which may include vomiting, seizures (fits) and unconsciousness
• Accidents and injuries requiring hospital treatment, such as a head injury
• Violent behaviour
• Unprotected sex that could potentially lead to unplanned pregnancy or sexually transmitted infections (STIs)
• Loss of possessions, such as a wallet, keys or phone, leading to feelings of anxiety

Long-term alcohol misuse is a major risk factor for a wide range of serious conditions, such as:

• Heart disease
• Stroke
• Liver disease
• Liver cancer and bowel cancer

Useful contacts for alcohol problems:

• Drinkline is the national alcohol helpline. If you’re worried about your own or someone else’s drinking, you can call this free helpline, in complete confidence. Call 0300 123 1110 (weekdays 9am – 8pm, weekends 11am – 4pm).
• Alcohol Anonymous is a free self-help group. Its “12-step” programme involves getting sober with the help of regular support groups. AA’s belief is that people with drink problems need to give up alcohol permanently.

Click here for an Alcohol Unit Calculator

Most people who lose somebody close to them experience grief and it can affect people very differently. If you find you are struggling and needing support or guidance please remember that we are here for you and we can arrange a consultation with one of our doctors if you need it.

Where else to turn to for support during the grieving process

• Cruse Bereavement Care offers somewhere to turn when someone dies offering telephone, email, and face-to-face and group support. If someone you know has died and you need to talk, call 0808 808 1677 Mon and Fri, 9.30am–5pm (excluding Bank Holidays); Tue–Thu, 9.30am–8pm.
• The Good Grief Trust provides free advice on how to deal with bereavement and where to get support, as well as specific support if someone has died due to coronavirus. Use the online directory to search for bereavement services and support groups in your area, thegoodgrieftrust.org, 0800 2600 400, Mon-Fri 8am-8pm.
• Macmillan Cancer Support is one of the UK’s largest charities, which provides specialist health care, information and financial support for people affected by cancer, macmillan.org.uk, 0808 808 0000, Mon–Fri, 9am–8pm
• Age UK can be contacted for emotional support and advice about financial support and practicalities after a death, ageuk.org.uk, 0116 299 2278, all days, 8am-7pm.
• Tell Us Once is a service is offered by local authorities on behalf of the DWP allowing you to inform all government services of the death at one time rather than having to write, telephone or even attend each service individually. The Tell Us Once service is free to use and can save you a great deal of time and effort. Search “Tell Us Once” online or call 0207 0896403.
• Which? offers financial and practical advice including a checklist for what to do after a death, which.co.uk.
• The Citizens Advice Bureau can offer financial advice as well as directing you to local charities which may be able to help, citizensadvice.org.uk, 0300 3309 047, Mon-Fri, 10am-5pm.

 How you might feel when dealing with bereavement, grief and loss

Bereavement, grief and loss can cause many different symptoms and they affect people in different ways. It’s good to remember there’s no right or wrong way to feel.

Some of the most common symptoms include:

• shock and numbness – this is usually the first reaction to loss, and people often talk about “being in a daze”
• overwhelming sadness, with lots of crying
• tiredness or exhaustion
• anger – towards the person you’ve lost or the reason for your loss
• guilt – for example, guilt about feeling angry, about something you said or did not say, or not being able to stop your loved one dying

These feelings may not be there all the time and powerful feelings may appear unexpectedly. It’s not always easy to recognise when bereavement, grief or loss are the reason you’re acting or feeling differently.

Experts generally accept that we go through 4 stages of bereavement or grief:

1. Accepting that your loss is real
2. Experiencing the pain of grief
3. Adjusting to life without the person or thing you have lost
4. Putting less emotional energy into grieving and putting it into something new

Most people go through all these stages, but you will not necessarily move smoothly from one to the next. Your grief might feel chaotic and out of control, but these feelings will eventually become less intense over time.

Things you can try to help with bereavement, grief and loss

Do

• Talk about your feelings to a friend, family member, health professional or counsellor.
• Talk to your GP out about how to get to sleep if you’re struggling to sleep.
• Consider peer support, where people use their experiences to help each other. Find out more about peer support on the Mind website, or by calling them on 0300 123 3393.
• Search and download relaxation and mindfulness apps or online community apps from the NHS Apps library. A good example of a mindfulness app is Headspace.
• Contact any one of the charities or organisations listed in this letter, who can offer emotional support.

Don’t

• Do not try to do everything at once – set small targets that you can easily achieve.
• Do not focus on the things you cannot change – focus your time and energy into helping yourself feel better.
• Try not to tell yourself that you’re alone – most people feel grief after a loss and support is available.
• Try not to use alcohol, cigarettes, gambling or drugs to relieve grief – these can all contribute to poor mental health.

Further information and support

You can find further information and support about:

• grief and bereavement on the Cruse Bereavement Care website
• losing your partner or child in pregnancy
• losing someone to suicide on the Mind website

Funeral Arrangements

In the unfortunate event that a person has passed away, there are three things that must be done in the first few days:

• • Get a medical certificate from your GP or hospital doctor (this is necessary to register the death)
  • Register the death within 5 days (8 days in Scotland). You will then receive the necessary documents for the funeral
  • Make the necessary funeral arrangements

Register the death

If the death has been reported to the coroner (or Procurator Fiscal in Scotland) they must give permission before registering the death.

You can register the death if you are a relative, a witness to the death, a hospital administrator or the person making the arrangements with the funeral directors.

You can use the Register a Death page on the gov.uk website that will guide you through the process. This will also explain the registration process for Scotland and Northern Ireland.

Arrange the funeral

The funeral can usually only take place after the death is registered. Most people use a funeral director, though you can arrange a funeral yourself.

Funeral directors

Choose a funeral director who is a member of one of the following:

• • National Association of Funeral Directors
  • Society of Allied and Independent Funeral Directors

These organisations have codes of practice – they must give you a price list when asked.

Some local councils run their own funeral services, for example for non-religious burials. The British Humanist Association can also help with non-religious funerals.

Arranging the funeral yourself

Contact the Cemeteries and Crematorium Department of your local council to arrange a funeral yourself.

Funeral costs

Funeral costs can include:

• • Funeral director fees
  • Things the funeral director pays for on your behalf (called ‘disbursements’ or ‘third-party costs’), for example, crematorium or cemetery fees, or a newspaper announcement about the death
  • Local authority burial or cremation fees

Funeral directors may list all these costs in their quotes. You can apply for help with funeral costs.

Type 2 Diabetes

A record number of people in the UK are living with Type 2 diabetes. This figure has more than doubled since 1996. Sadly many people will experience potentially preventable complications because of diabetes, simply because they don’t know enough about their condition and how to manage it.

The good news is if you’re at risk of Type 2 diabetes there are lots of small changes you can make to prevent diabetes from developing in the first place. The first thing to do is find out if you are at risk by clicking here to calculate your risk score. If you find you are at a high risk of developing diabetes, you can register for the NHS Diabetic Prevention Programme via this website. If you have already been informed by the GP that you are at a high risk of developing diabetes you can register for the programme here.

In North Tyneside we have a FREE 4 hour video call, online or face to face course for all patients with Type 2 diabetes (even if you have attended before). It is a great place to ask questions. Call any time to book your place on 08008527460 or book online at https://north-tyneside.empower-booking.co.uk/

Fast Online Access to NHS Weight Loss Services

A third of people who have died in hospital from Covid-19 had diabetes.

Therefore, people who are at high risk of developing Type 2 Diabetes can be fast-tracked into the flagship Healthier You NHS Diabetes Prevention Programme due to the extra risks posed by the coronavirus pandemic. Rapid access to the programme is now available following research that revealed those living with diabetes face a significantly higher risk of dying with Covid-19.

The programme, which supports people to lose weight and adopt healthier habits, is the first national initiative of its kind in the world and has already helped hundreds of thousands of people. You are able to calculate your risk of developing Type 2 Diabetes by answering questions and being given a risk score. If your score comes back as moderate or high, you will be able to refer yourself to a local Healthier You service for support remotely or online, without having to go through a healthcare professional.

Those who qualify will be able to choose how they complete the programme, either by joining group sessions by video link or telephone with an experienced coach or through digital support, which includes online peer support groups and in some areas, wearable tech.

Find out if you’re one of over 5 million people in the UK who are at high risk of developing Type 2 diabetes.

Type 1 Diabetes

Type 1 Diabetes advice during the coronavirus outbreak

• Updates about coronavirus from Diabetes UK
• NHS helpline for adults who use insulin: call 0345 123 2399 (Monday to Friday from 9am to 6pm)
• Online courses and advice from My Type 1 Diabetes
• Help and advice for children and young people on DigiBete

Adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better.Adults should:

• aim to be physically active every day. Any activity is better than none, and more is better still
• do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
• do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
• reduce time spent sitting or lying down and break up long periods of not moving with some activity.

You can also achieve your weekly activity target with:

• several short sessions of very vigorous intensity activity
• a mix of moderate, vigorous and very vigorous intensity activity

You can do your weekly target of physical activity on a single day or over 2 or more days. Whatever suits you.

These guidelines are also suitable for:

• disabled adults
• pregnant women and new mothers

Make sure the type and intensity of your activity is appropriate for your level of fitness. Vigorous activity is not recommended for previously inactive women.

Couch to 5K Challenge – a nine-week community programme for beginners

Running is for anyone.

Get started now on Apple or Android devices and share your story with the nation’s biggest running community across social media via the #Couchto5k hashtag.

Surprise yourself – just because you don’t doesn’t mean you can’t.

BBC Sport and Public Health England’s One You Couch to 5k smartphone app will get you confidently running 5k in just nine weeks.

Couch to 5k builds you up with time and effort, so you’ll always be impressed with what you can do.

What counts as moderate aerobic activity?

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.

Examples of moderate intensity activities:

• brisk walking
• water aerobics
• riding a bike
• dancing
• doubles tennis
• pushing a lawn mower
• hiking
• rollerblading

Try the aerobic workout videos in the NHS Fitness Studio.

What counts as vigorous activity?

Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you will not be able to say more than a few words without pausing for breath.

In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity.

Most moderate activities can become vigorous if you increase your effort.

Examples of vigorous activities:

• jogging or running
• swimming fast
• riding a bike fast or on hills
• walking up the stairs
• sports, like football, rugby, netball and hockey
• skipping rope
• aerobics
• gymnastics
• martial arts

Try the aerobic workout videos in the NHS Fitness Studio.

For a moderate to vigorous workout, try Couch to 5K, a 9-week running plan for beginners.

What counts as very vigorous activity?

Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest.

This type of exercise is also known as High Intensity Interval Training (HIIT).

Examples of very vigorous activities:

• lifting heavy weights
• circuit training
• sprinting up hills
• interval running
• running up stairs
• spinning classes

What activities strengthen muscles?

To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.

There are many ways you can strengthen your muscles, whether you’re at home or in a gym.

Examples of muscle-strengthening activities:

• carrying heavy shopping bags
• yoga
• pilates
• tai chi
• lifting weights
• working with resistance bands
• doing exercises that use your own body weight, such as push-ups and sit-ups
• heavy gardening, such as digging and shovelling
• wheeling a wheelchair
• lifting and carrying children

Try these exercise routines:

• strength workout videos in the NHS Fitness Studio
• Strength and Flex, a 5-week exercise plan for beginners, to improve your strength and flexibility

You can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever’s best for you.

Muscle-strengthening exercises are not always an aerobic activity, so you’ll need to do them in addition to your 150 minutes of aerobic activity.

Physical activity recommendations for other age groups:

• early childhood (under 5 years old)
• young people (5 to 18 years old)
• older adults (65 and over)

To find out if you’re a healthy weight for your height, work out your body mass index (BMI).

You can easily check your BMI by using this BMI calculator. A BMI between 18.5 and 24.9 is considered healthy.

The BMI calculator can also be used to check if your child is a healthy weight.

If you or your child are overweight

Weight gain occurs when you regularly eat and drink more calories than you burn through normal bodily functions and physical activity. Read about the hidden causes of weight gain.

To lose weight, you should try to cut down on how much you eat and drink and be more active.

Find out more about calories and your weight.

Next steps

Take action now and start losing weight.

You can:

• start the NHS weight loss plan
• sign up for weight loss email support
• start running with Couch to 5K
• try our 12-week fitness plan
• get fit with Strength and Flex
• try our tips to help you lose weight
• learn how to achieve a healthy, balanced diet
• read about walking for health
• ask your GP to refer you to the digital weight management programme

If you or your child are underweight

Being underweight isn’t good for your health either. If you’re concerned about yourself or someone else, read NHS pages on:

• underweight adults
• underweight teen boys
• underweight teen girls
• underweight children aged 6 to 12
• underweight children aged 2 to 5

The Living Well North Tyneside partnership brings together a range of cross sector organisations in North Tyneside.

The partnership includes; North Tyneside VODA, North Tyneside Council, North Tyneside Clinical Commissioning Group, the four Primary Care Networks (PCNs) of local GP practices in North Tyneside, the Community Healthcare Forum, TyneHealth GP Federation and Healthwatch North Tyneside.

Their aim is to connect our communities with trusted information, helping local residents find and access services, activities, events and people to support us all to live well locally.

Living Well North Tyneside offers:

• A searchable directory of local activities, events, services and organisations in North Tyneside
• Information and news about activities, events and services in North Tyneside
• A place for local organisations and groups to share and showcase what they can offer residents
• A local view of your community, neighbourhood or town
• An opportunity for residents to engage with providers

Find out more here.

Mental health issues, including stress, anxiety and depression, are the reason for one-in-five visits to a GP. If you’ve tried self-help techniques and they aren’t working, please contact us to book an appointment with one our Mental Health and Well-being Coordinators, Beth & Eve. Our reception team will ask for a brief outline of your problem in order for Beth or Eve to better prepare for your session and help you get the most from your appointment. You can speak to Beth & Eve either via telephone appointment or at a face to face appointment, should you wish to sit in a quiet room while you wait for your appointment, please let our reception team know.

Beth & Eve offer brief interventions and may suggest other coping techniques for you to try or recommend counselling or cognitive behavioural therapy. They may also recommend a service known as social prescribing.

Primary Care Psychological Therapies (Talking Therapies) help people through talking to a therapist. There are different kinds of talking therapies which use different kinds of approaches. You can be referred to Talking Therapies via your GP or self-refer by phoning 0191 295 2775. You can also visit their website here.

Social prescribing is a way for your GP to refer you to a ‘link worker’. Link workers give people time, focusing on ‘what matters to me’ and taking a holistic approach to people’s health and wellbeing. They connect people to community groups and statutory services for practical and emotional support. You can also self- refer to the local social prescribing service by phoning 0191 432 4829, emailing fcc.ntsps@nhs.net or visiting their website. To find out more, read a leaflet about social prescribing here.

We have appointments available at the surgery with physiotherapists who can help and advise you on many MSK problems. They can advise on courses of treatments or refer you to the North Tyneside Integrated Musculoskeletal Service (NTIMS).

NTIMS is a service that can help people manage problems relating to their muscles, bones, nerves and joints (sometimes called musculoskeletal problems). They aim to help people be as physically active as possible. The service includes a range of physiotherapists and specialist clinicians. They provide a complete assessment and treatment service to help you manage your musculoskeletal problems. Find out more information about the service and how to self-refer here.

You can also find information regarding exercises here.

Opioids are commonly used medicines to relieve pain. They can be very effective short-term to relieve moderate to severe pain.

There are a wide range of conditions that our GPs will prescribe opioids for, in the majority of cases this is only intended for short-term use, for example after an injury or surgery. Similarly, opioids bought over the counter such as co-codamol (codeine and paracetamol), should only be used short-term.

In the long-term, opioids only reduce pain for approximately 10% of people, yet they can still produce a number of side-effects:

Opioids carry a serious risk of addiction, which increases the longer you use them. Your body can also build up a tolerance, or ‘get used to’ opioids, meaning the same dose can become less effective. Developing a dependence for opioids means you may suffer from withdrawal symptoms when they are stopped suddenly. Withdrawal symptoms can include: shivers, diarrhoea, difficulty sleeping, sweating, irritability, agitation, nausea and vomiting. If you experience any of these symptoms on stopping an opioid, please contact the surgery or your local pharmacist to discuss. Do not stop taking an opioid suddenly if you have taken this for a prolonged period.

Feelings of cravings, or that you need to take more than prescribed can be a sign that you are addicted to opioids. Opioids should not be taken for reasons other than pain relief – for example, to stay calm, or to help you sleep.

Taking opioids safely:

• Take the medicine as directed, do not increase the dose or take extra doses
• Take the minimum effective dose for shortest required time

The pharmacy team at the practice continue to work to encourage patients to reduce their opioid use where appropriate. You may receive letters, or phone calls from the pharmacy team to review your opioids. If you have any questions or require advice on any of your medicines, please contact us.

If you are interested in some further information, please take a look at the following links

Live well with pain

Painkillers don’t exist 

Physical exercise has been proven to have a beneficial effect on people’s physical and mental health and people who regularly exercise have a lower risk of developing many long-term health conditions such as heart disease, type 2 diabetes, strokes, osteoporosis, and some forms of cancers. If exercise was a tablet, we would prescribe it to all our patients.

We are pleased to announce that Monkseaton Medical and Bridge Medical have linked up with the Whitley Bay Parkrun team to become official Parkrun practices. Park runs are free weekly 5k events across the country, organised by volunteers. It is important to note that this is not a race, and you can walk, jog, run, volunteer, or spectate – simply put, take part in any way that suits you. This is an inclusive event and open to all including those who are inactive or who have health conditions.

If you think this is something that may be beneficial for you and your health, you can find out more information about the Parkrun and how to sign up here.

You can also discuss this with your GP or health care practitioner at your appointment.

See below a list of services patients are able to self-refer to:

Active North Tyneside (local exercise) www.activenorthtyneside.org.uk

Crisis Team (patients actively in crisis) 0800 652 861

Health Visiting Advice/Infant Feeding 0191 643 8808

Mammography (if screening was > 3y ago) 0191 282 0202

North Tyneside Integrated Musculoskeletal Service www.northumbria.nhs.uk/ntims

North Tyneside Recovery Partnership 0191 640 0180

Occupational Health Household Aids (not including walking aids) 0191 643 2777 (option 3)

Podiatry (non-diabetic only) 0191 282 8080

Social Services 0191 643 2777

Termination of Pregnancy 0191 203 1242

Talking Therapies (over 16y) 0191 295 2775

Vasectomy 0191 297 0441

Both men and women need to look after their sexual health and take time to understand the issues that surround contraception and sexually transmitted infections (STIs).

For instance there are some STIs, like chlamydia, that you could be carrying without having any symptoms. This infection can affect fertility, so it’s important to make use of the sexual health services available for free on the NHS.

Contraception

There are many different types of contraception available that you should be able to find the right method. You may have to try several different things before you choose the one you like most. Read more about your options here.

Men can self-refer for Vasectomy at the One to One Centre in Shiremoor – 0191 297 0441.

Symptoms

Many people do not notice symptoms when they have an STI, including most women with chlamydia.

If it’s left untreated, chlamydia can affect your ability to get pregnant.

Gonorrhoea can also affect fertility. Around 50% of women and 10% of men with gonorrhoea do not have symptoms.

Left untreated, STIs can affect your health. If you have any of the symptoms listed below, get tested.

In women and men:

• pain when you pass urine (pee)
• itching, burning or tingling around the genitals
• blisters, sores, spots or lumps around the genitals or anus
• black powder or tiny white dots in your underwear – this could be droppings or eggs from pubic lice

In women:

• yellow or green vaginal discharge
• discharge that smells
• bleeding between periods or after sex
• pain during sex
• lower abdominal pain

In men:

• discharge from the penis
• irritation of the urethra (the tube urine comes out of)

These symptoms do not necessarily mean you have an STI, but it’s worth seeing a doctor so you can find out what’s causing the symptoms and get treatment.

For example, it’s possible to get thrush without having sex, but it can cause STI-like symptoms, such as soreness, itching and discharge.

Where can I get tested for STIs?

We do not test for STIs at the practice. You can get tested at:

• a sexual health clinic – find STI services near you
• some community contraceptive clinics – find contraceptive services near you
• some sexual health services – call the national sexual health line on 0300 123 7123, or Worth Talking About (for under-18s) on 0300 123 2930

Some pharmacies can also test for chlamydia.

Find out where you can get a free chlamydia test through the National Chlamydia Screening Programme (under-25s only).

Have safer sex

Always use condoms to help protect yourself from catching or passing on an STI. Buy condoms that have the CE mark or BSI kite mark on the packet.

This means they have been tested to high safety standards. Condoms that do not have the CE mark or BSI kite mark will not meet these standards, so do not use them.

Find out what happens when you visit a sexual health clinic.

Why am I tired all the time?

Feeling exhausted is so common that it has its own acronym, TATT, which stands for “tired all the time”.

We all feel tired from time to time. The reasons are usually obvious and include:

• too many late nights
• long hours spent at work
• a baby keeping you up at night

But tiredness or exhaustion that goes on for a long time is not normal. It can affect your ability to get on and enjoy your life.

Unexplained tiredness is one of the most common reasons for people to see their GP.

Why you might be tired all the time

Before you see a GP, you may want to work out how you became tired in the first place.

It can be helpful to think about:

• parts of your life, such as work and family, that might be particularly tiring
• any events that may have triggered your tiredness, such as bereavement or a relationship break-up
• how your lifestyle may be making you tired

A GP will look at the following causes of tiredness:

• psychological causes
• physical causes
• lifestyle causes

Psychological causes of tiredness

Psychological causes of tiredness are much more common than physical causes.

Most psychological causes lead to poor sleep or insomnia, both of which cause daytime tiredness.

Psychological causes include:

Stress

The strains of daily life can worry most of us at some point. It’s also worth remembering that even positive events, such as moving house or getting married, can cause stress.

Read more about how to deal with stress.

Emotional shock

A bereavement, redundancy or a relationship break-up can make you feel tired and exhausted.

Depression

If you feel sad, low and lacking in energy, and you also wake up tired, you may have depression.

Here’s how to tell if you might have depression. See your GP if you think you are depressed.

Anxiety

If you have constant uncontrollable feelings of anxiety, you may have what doctors call generalised anxiety disorder (GAD).

As well as feeling worried and irritable, people with GAD often feel tired. See a GP, as medication and talking therapies can help.

Physical causes of tiredness

There are several health conditions that can make you feel tired or exhausted.

These include:

• anaemia
• underactive thyroid
• sleep apnoea

Tiredness can also be the result of:

• pregnancy – particularly in the first 12 weeks
• being overweight or obese – your body has to work harder to do everyday activities
• being underweight – poor muscle strength can make you tire more easily
• cancer treatments, such as radiotherapy and chemotherapy
• carbon monoxide poisoning – especially if your gas boiler has not been serviced regularly
• side effects of medicines and some herbal remedies

If you have been feeling constantly tired for more than 4 weeks, it’s a good idea to see your GP so they can confirm or rule out a medical condition that could be causing your tiredness.

Read more about the medical causes of tiredness.

Lifestyle causes of tiredness

In today’s 24/7 “always on” world, we often try to cram too much into our daily lives.

And to try to stay on top of things, we sometimes consume too much alcohol or caffeine, or eat sugary and high-fat snacks on the go rather than sitting down for a proper meal.

The main lifestyle causes of tiredness include:

Alcohol

Drinking too much interferes with the quality of your sleep. Stick to the guidelines of no more than 14 units a week for both men and women.

Read more about how to cut down on alcohol.

Exercise

Too much or too little exercise can affect how tired you feel.

Read more about the benefits of exercise.

Caffeine

Too much of this stimulant, found in tea, coffee, colas and energy drinks, can upset sleep and make you feel wound-up as well as tired.

Try decaffeinated tea and coffee, or gradually cut out caffeine altogether.

Night shifts

Night workers often find they get tired more easily. This is more likely if the timing of the shifts keeps changing.

Daytime naps

If you’re tired, you may nap during the day, which can make it more difficult to get a good night’s sleep.

Read more about how to change your lifestyle habits to boost your energy.

There are a number of pharmacies across North Tyneside offering telephone support to stop smoking. They can also arrange access to discounted or free medications to help smokers to quit, which can be collected by relatives if smokers are unable to, or delivered in some cases. The list of pharmacies offering telephone support can be found here.

If you want to stop smoking, you can make small changes to your lifestyle that may help you resist the temptation to light up.

Think positive

You might have tried to quit smoking before and not managed it, but don’t let that put you off.

Look back at the things your experience has taught you and think about how you’re really going to do it this time.

Make a plan to quit smoking

Make a promise, set a date and stick to it. Sticking to the “not a drag” rule can really help.

Whenever you find yourself in difficulty, say to yourself, “I won’t even have a single drag”, and stick with this until the cravings pass.

Think ahead to times where it might be difficult (a party, for instance), and plan your actions and escape routes in advance.

Consider your diet

Is your after-dinner cigarette your favourite? A US study revealed that some foods, including meat, make cigarettes more satisfying.

Others, including cheese, fruit and vegetables, make cigarettes taste terrible. So swap your usual steak or burger for a veggie pizza instead.

You may also want to change your routine at or after mealtimes. Getting up and doing the dishes straight away or settling down in a room where you don’t smoke may help.

Change your drink

The same US study as above also looked at drinks. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better.

So when you’re out, drink more water and juice. Some people find simply changing their drink (for example, switching from wine to a vodka and tomato juice) affects their need to reach for a cigarette.

Identify when you crave cigarettes

A craving can last 5 minutes. Before you give up, make a list of 5-minute strategies.

For example, you could leave the party for a minute, dance or go to the bar.

And think about this: the combination of smoking and drinking raises your risk of mouth cancer by 38 times.

Get some stop smoking support

If friends or family members want to give up, too, suggest to them that you give up together.

There’s also support available from your local stop smoking service. Did you know that you’re up to 4 times more likely to quit successfully with their expert help and advice?

You can also call the NHS Smokefree helpline on 0300 123 1044, open Monday to Friday, 9am to 8pm and Saturday to Sunday, 11am to 4pm.

Get moving

A review of scientific studies has proved exercise, even a 5-minute walk or stretch, cuts cravings and may help your brain produce anti-craving chemicals.

Make non-smoking friends

When you’re at a party, stick with the non-smokers.

“When you look at the smokers, don’t envy them,” says Louise, 52, an ex-smoker.

“Think of what they’re doing as a bit strange – lighting a small white tube and breathing in smoke.”

Keep your hands and mouth busy

Nicotine replacement therapy (NRT) can double your chances of success.

As well as patches, there are tablets, lozenges, gum and a nasal spray. And if you like holding a cigarette, there are handheld products like the inhalator or e-cigarettes.

When you’re out, try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy.

Make a list of reasons to quit

Keep reminding yourself why you made the decision to give up. Make a list of the reasons and read it when you need support.

Ex-smoker Chris, 28, says: “I used to take a picture of my baby daughter with me when I went out. If I was tempted, I’d look at that.”

Read more about the stop smoking treatments available on the NHS.

Further Links

Take steps now to stop smoking

Stop Smoking in pregnancy

10 self tips to stop smoking

Find your local stop smoking service

Long COVID

Long COVID is a commonly used term to describe:

• Ongoing symptomatic COVID-19: signs and symptoms of COVID-19 from 4 to 12 weeks.
• Post-COVID-19 syndrome: signs and symptoms that develop during or after COVID-19 and continue for more than 12 weeks and are not explained by an alternative diagnosis.

If ongoing symptomatic COVID-19 is diagnosed (from 4 weeks after infection), the patient may be offered the following:

• Signposting to self-management support including the online platform Your COVID Recovery (YCR) Phase 1
• Supported self-management from the practice or primary care network team; this may include input from social prescribers, health and wellbeing coaches and care coordinators with linking into community groups or other existing community services as appropriate
• Referral into a Post COVID assessment clinic if self-management alone is not appropriate and if further investigations or support are required

If you think you are suffering with Long COVID please contact the GP surgery.