Blood Pressure
High blood pressure (also called hypertension) can lead to serious problems like heart attacks or strokes. But lifestyle changes and blood pressure medicines can help you stay healthy.
High blood pressure is very common, especially in older adults. There are usually no symptoms, so you may not realise you have it.
Things that increase your chances of having high blood pressure include:
- Your age – you’re more likely to get high blood pressure as you get older
- Having close relatives with high blood pressure
- Your ethnicity – you’re at higher risk if you have a Black African, Black Caribbean or South Asian ethnic background
- Having an unhealthy diet – especially a diet that’s high in salt
- Being overweight
- Smoking
- Drinking too much alcohol
- Feeling stressed over a long period (NHS,2025)
- Healthy lifestyle changes can help lower your blood pressure.
- Do ✅
- Have a healthy, balanced diet
- Exercise regularly – aim to do at least 150 minutes of exercise a week
- Lose weight if you’re overweight
- Don’t ❌
- Do not eat too much salt – avoid salty food or adding salt to your meals
- Do not drink too much alcohol – avoid drinking more than 14 alcohol units a week on a regular basis
- Do not drink too much caffeine – drinks high in caffeine include coffee, tea and cola
- Do not smoke
Breast Cancer
Signs and symptoms of breast cancer include:
- A lump or swelling in the breast, upper chest or armpit
- A change to the skin, such as puckering or dimpling
- A change in the colour of the breast – the breast may look darker, red or inflamed
- A nipple change, for example it has become pulled in (inverted)
- Rash or crusting around the nipple
- Unusual liquid (discharge) from either nipple
- Changes in size or shape of the breast
On its own, pain in your breasts is not usually a sign of breast cancer. But look out for pain in your breast or armpit that’s there all or almost all the time.
Although rare, men can get breast cancer. The most common symptom of breast cancer in men is a lump in the chest area.
(Breast Cancer Now,2025)
How to check yourself for signs of breast cancer
CoppaFeel! | Check Your Chest | Breast Cancer Awareness Charity
Dementia
It is normal for your memory to be affected by stress, tiredness, certain illnesses and medicines. But if you’re becoming increasingly forgetful, particularly if you’re over the age of 65, it’s a good idea to talk to a GP about the early signs of dementia.
Symptoms of dementia
Dementia symptoms may include problems with:
- memory loss
- thinking speed
- mental sharpness and quickness
- language, such as using words incorrectly, or trouble speaking
- understanding
- judgement
- mood
- movement
- difficulties doing daily activities
People with dementia can lose interest in their usual activities, and may have problems managing their behaviour or emotions.
Sources of support Dementia UK and Alzheimer’s Society
Support in Luton area is available here
Diabetes
What is diabetes ? A great introduction video on what is Diabetes?
( Also available in Urdu and Arabic)
Further support on eating well with Diabetes can be found here.
Finding out you have Diabetes can be a shock and you may feel lots of emotions. For support and guidance on your emotional health then please take a look at Diabetes UK page.
Diabetes UK helpline number is 0345 123 2399. It is a dedicated diabetes helpline for all people with diabetes, their family or friends, and people who are worried they might be at risk.
Their confidential helpline means you can talk to their highly trained advisors – they have counselling skills and an extensive knowledge of diabetes. They can provide information about the condition, take the time to talk things through and explore emotional, social, psychological or practical difficulties.
Here at the PCN we run various Diabetes clinics- to see why Diabetes should matter to you- please view our education video here
Exercise
We all know that being physically active is good for us, but not everyone can take part in activities or exercise. If this is the case for you then chair based exercises could be your answer.
Phoenix PCN run a chair based exercise programme every other week at Beech Hill Methodist Church. These sessions are FREE and open to all over the age of 18.
If you are unable to attend, then you could try the following from the comfort of your own home.
The six rules of chair-based exercise
- Always use a strong chair, preferably with armrests and not too soft. When you sit in the chair, your thighs should be parallel with the floor. See exercise one.
- Keep your arm and leg movements steady, as this will help avoid muscle and joint strain. In the early stages, move your arms or legs one at a time. As you get more skilful, you can combine arm and leg movements in the same exercise. Ten to 12 repetitions per minute are normally enough, but you are the best judge of what you can manage.
- Warm up and cool down. When you start moving, the blood supply to the heart muscle needs a few minutes to reach optimal flow. Any combination of these exercises can be done gently to warm up or cool down, while you can do them more vigorously for the main part of your exercise session.
- Don’t exercise too hard. Aim for moderate-intensity exercise, which means you are slightly breathless and perhaps warmer than usual. Some days or weeks may be better than others, so adjust the intensity of the exercise to how you’re feeling.
- Never hold your breath while exercising. You’d be surprised just how often we forget to breathe when lifting our arms and legs or staying balanced.
- Keep your arm exercise below head height. This means the heart doesn’t have to pump so hard against gravity and will help to reduce breathlessness.(Ref: British Heart Foundation ,2025)
Chair Based Exercise Examples
1. Alternate leg heel digs
As one foot moves out to place the heel on the floor, the other foot remains planted on the ground. As the heel is placed on the ground, try to pull your toe towards your shin.
2. Alternate arm across body
Raise your right hand diagonally and touch your left shoulder. Return your right hand to the arm of the chair. Repeat motion, this time using your left hand to touch your right shoulder. Only reach as far across as is comfortable for you.
3. Double arm forward and back to the armrest
Push both hands forward to shoulder height. Your wrists should be extended. Coordination is important so, if possible, try to alternate which hand is in front of the other as your arms are forward.
4. Alternate single arm across body with heel digs
Raise your right hand diagonally and touch your left shoulder. Simultaneously extend your left leg and plant heel on the ground. Return your right hand to the arm of the chair and your left leg to a relaxed position. Repeat motion, this time using your left hand to touch your right shoulder, while extending your right leg.
5. Alternate arm and leg
Push your leg forward and your opposite hand across your body, keeping your wrist extended. Your fingertips should be level with your shoulder. Only reach as far as is comfortable for you. With alternate arm and leg exercises such as this, it’s important that as one arm is moving, the other is supported on the chair, and the supporting foot is planted firmly on the floor.
6. Double arm forward with heel digs
Push your hands out slightly higher than your shoulder, in line with your chin, keeping your wrists extended. Only reach as far out as is comfortable for you. Coordination is important, so try to alternate which arm is in front of the other.
Ref: British Heart Foundation,2025
Living with Pain
10 steps to living well with pain. Tools and resources to learn new skills for living well despite persistent pain.
Menopause
Support for Menopause symptoms can be found here– This includes some useful videos.
Menopause Matters also has a host of useful information, including podcasts and peer support forums.
Menopause Support has lots of FREE downloadable resources including guides, symptom checklists and guides to treatment.
Mental Health Support in Luton
If you need support for your mental health then please seek help from a health professional, there is also a wide range of local and national services that can support and guide you.
24hr Mental health Crisis
Call NHS 111 option 2
Local Organisations
Supports local people to improve physical and emotional health
Tel: 0300 555 4152
info@totalwellbeingluton.org
Tel: 01582 380002
lwc@mind-blmk.org.uk
Samaritans Luton, South Beds and Harpenden
33 Cardiff Road,
Luton. Tel: 116 123
Bedfordshire and Luton Recovery College
Mental health recovery and wellbeing, courses and groups
Tel: 01234 263 621
Email: elft.recoverycollege@nhs.net
Nyabingi Luton
Nyabingi is a user-led self-help initiative run by and for people with mental
health problems from African and Caribbean backgrounds
Ashanti House
93b Marsh Road
Luton
LU3 2QG
Tel: 01582 560562
Roshni
The Roshni Community Support Team works with adults from South Asian
backgrounds who are experiencing mental health difficulties.
Charter House
3rd Floor
Alma Street
Luton
LU1 2PJ
Tel: 01582 708999
National Organisations
CALM (Campaign against living miserably)
The campaign against living miserably, or CALM, exists to prevent male suicide
in the UK
www.thecalmzone.net
Tel: 0800 58 58 58
Tel: 0300 304 7000
Charity providing support if you have been diagnosed with an anxiety
condition.
Tel: 03444 775 774 (Monday to Friday, 9.30am to 10pm; Saturday to Sunday,
10am to 8pm)
www.anxietyuk.org.uk
Men’s Health Forum 24/7
stress support for men by text, chat and email
Tel: 0330 097 0654
www.menshealthforum.org.uk
Suicide prevention
www.theolliefoundation.org
Tel: 07715 311891
Email: contactus@theolliefoundation.org
Suicide prevention
Tel: 0800 068 4141
Text: 07860 039967
www.papyrus-uk.org
The Rethink Mental Illness advice and information service offers practical help
on a wide range of topics such as The Mental Health Act, community care,
www.rethink.org
Voluntary charity offering support for sufferers of panic attacks and obsessive
compulsive disorder (OCD).
Tel: 0844 967 4848 (daily, 10am to 10pm)
www.nopanic.org.uk
Sleep
The mental health benefits of good sleep include boosting our mood, reducing stress and helping with anxiety.
If you’re having trouble sleeping, knowing how to sleep better can make a big difference.
Better health Every mind matters has lots of Tips for sleeping better
NHS Live Well page also has Tips for tiredness and sleep, including a great bedtime meditation video.