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CORONAVIRUS
Latest Advice
Symptoms
The most common symptoms of coronavirus (COVID-19) are recent onset of:
  • New continuous cough and/or
  • High temperature
  • loss or change to your sense of smell or taste  

For most people, coronavirus (COVID-19) will be a mild illness If you have coronavirus symptoms:
  • Do not go to a GP surgery, pharmacy or hospital
  • You do not need to contact 111 to tell them you're staying at home
  • Testing for coronavirus is not needed if you're staying at home
  • Plan ahead and ask others for help to ensure that you can successfully stay at home and consider what can be done for vulnerable people in the household
  • Ask your employer, friends and family to help you to get the things you need to stay at home
  • Wash your hands regularly for 20 seconds, each time using soap and water, or use hand sanitiser
  • If you feel you cannot cope with your symptoms at home, or your condition gets worse, or your symptoms do not get better after 7 days, then use the NHS 111 online coronavirus service. If you do not have internet access, call NHS 111. For a medical emergency dial 999
  • Visit NHS 111 Online for more information

Stay at Home
  • If you live alone and you have symptoms of coronavirus illness (COVID-19), however mild, stay at home for 7 days from when your symptoms started. (See ending isolation section below for more information)
  • If you live with others and you or one of them have symptoms of coronavirus, then all household members must stay at home and not leave the house for 14 days. The 14-day period starts from the day when the first person in the house became ill
  • It is likely that people living within a household will infect each other or be infected already. Staying at home for 14 days will greatly reduce the overall amount of infection the household could pass on to others in the community
  • For anyone in the household who starts displaying symptoms, they need to stay at home for 7 days from when the symptoms appeared, regardless of what day they are on in the original 14 day isolation period. (See ending isolation section below for more information
  • If you can, move any vulnerable individuals (such as the elderly and those with underlying health conditions) out of your home, to stay with friends or family for the duration of the home isolation period
  • If you cannot move vulnerable people out of your home, stay away from them as much as possible
Find out more about UK Gov Coronavirus Response
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What we have to say about your health and well being
4
Sep 2014
Why Do We Go To The Gym?
When we want to get in shape, the first thought that usually enters our head is “hit the gym!”But is this really the answer or is there something we’re missing?Let’s face it, there are lots of people who work really hard for weeks, months or even years and sure they may get fit, but often they don’t really change shape.So why do we see this time and again, and what is really stopping us from getting the look we desire?Well there are a number of angles to approach this from… we can look at the types of exercise we are doing, the frequency of our workouts, are we giving ourselves adequate rest between workouts etc. But these are relatively small issues that may need to be tweaked along the way.So what’s the big issue? If there was one big, glaring problem that really stands between us and our goals… what would it be?Well you’ll be glad to know, the answer is pretty straight forward. The answer lies not in exercise but in how we eat.Nutrition is the single biggest factor behind getting the shape we want.The importance of what we eat and when we eat before, during and after exercise, and on our rest days cannot be stressed enough.“You are what you eat!” – “You cannot out-train a poor diet!” – “Six packs are made in the kitchen, not in the gym!”These are sayings that we are all familiar with, and there is an incredible amount of truth in these.In the case of what we should eat… well it all comes down to balance.If we achieve the correct balance of the big food groups (or macronutrients) in our diet, we dramatically increase our chances of getting the shape we want. The macronutrients are Carbohydrates, Proteins and Fats.Drinking enough water is also highly important as this helps keep the body functioning properly and will aid the digestive process.In the case of when we should eat, again we have familiar sayings like “little and often” – “ breakfast is the most important meal of the day” and again there’s a lot of truth in these.We should aim to eat 5 to 6 meals a day as in the following example:Breakfast > Snack > Lunch > Snack > Dinner…Eating within 30 minutes of waking and thereafter every 2.5 to 3 hours will get you started the right way and keep your metabolic flames burning throughout the day.Also, eating at optimal times before and after exercise is crucial.To be at your best, you should have a meal 1 hour before exercise, and it must be a meal that is easily digested such as a meal replacement shake.After your workout, it is very important to eat within 30 minutes (the metabolic window.)If you fail to time your meals properly, you can cause your body to shut down processes like the “fat burning effect” and even put your system into lock down or “fat storage mode.”Now I’m guessing this is the opposite of what most people are looking for!If we want to get into shape, we need to look at our diets… it’s that simple. In fact, it is so important that we can apply Pareto’s Law and conclude that getting in shape is about 80% to do with nutrition and 20% to do with exercise.That being said, exercise is a good thing and you’d be well advise to take some but when it comes to getting into shape, exercise, in itself, will only take you a small part of the way.For more advice on exercise and nutrition, please contact info@MonklandsWellness.com
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