Birchwood Park has continued to stand

out for its unwavering commitment to

workplace wellbeing over the past 20 years.

To mark this continued commitment we are

celebrating with a jam-packed calendar of

activities in our very first Wellbeing Week.

# BE ACTIVE

# BE MINDFUL # BE SOCIAL

# BE HEALTHY

FULL DETAILS AVAILABLE AT BIRCHWOODPARK.CO.UK/PARKLIFE

WELLBEING WEEK14TH – 18TH MAY

A HANDY LITTLE GUIDE

birchwoodpark.co.uk/parklife @atthecentre

NUTRITIONAL PSYCHIATRY; CAN PLANT BASED FOODS BEAT STRESS?Your brain is working hard, 24/7, even while you sleep. It powers your thoughts, movements, breathing, heartbeat and dreams; and just like any other engine, your brain needs fuel to keep working. It makes sense therefore that the quality of that fuel can affect your brains performance.

# BE HEALTHYUnfortunately, just like a car, if you put inferior fuel in, you can damage your brains performance. Processed food and diets high in refined sugar produce oxidative stress. For example, multiple studies have found a correlation between a diet high in refined sugars and impaired brain function, and a worsening of mood disorders such as depression.

You’ve probably heard about free radicals – produced when the body uses oxygen, they damage cells and are the root cause of many chronic health problems, ageing and disease.

A good diet can nourish the brain just like a premium fuel protects a car’s engine, providing vitamins, minerals and antioxidants. Antioxidants are our main line of defence from free radicals, and we get them primarily from a diet high in a broad spectrum of fruit and vegetables.

AFFECT YOUR MOOD?

AFFECT YOUR MOOD?What you eat can impact your mental health and mood in several ways. Two of the main methods of action involve blood sugar levels and serotonin production.

Serotonin is a neurotransmitter that helps to regulate sleep patterns, appetite and mood. 95% of your serotonin is produced in your gastrointestinal tract; so your digestive system isn’t only digesting food, it’s playing a role in guiding your emotional state also.

From a blood sugar perspective, if you are eating foods that release glucose too quickly into the blood stream, the body produces an amount of insulin to quickly push excess glucose into muscle and fat cells. This leaves you with a dip in blood sugar that can make you feel lethargic and irritable.

SO, WHAT CAN YOU EAT TO FEEL HAPPIER AND MORE ENERGISED? One food group that helps to boost serotonin production AND help to keep your blood sugar stable could hold the key… fibre.

Complex carbohydrates that contain soluble fibre, such as those in plant based foods, can slow the absorption of sugar into your bloodstream and increase serotonin levels.

Most of us don’t eat enough fibre. In 2015 the government published new guidelines recommending that the populations fibre intake to 30g per to adults. In 2012-14 our average daily intake was only around 20g, so we’ve got some work to do! Try adding some of these top high fibre foods to your diet; Oats, beans, pears, peas, lentils, artichokes, broccoli, raspberries, blackberries, avocado, bran flakes.

IN SEASON THIS MONTH Carrots, broccoli, peas, jersey royal new potatoes, radishes, rocket, samphire, spinach, spring onions, watercress, wild nettles, rhubarb, lettuce and salad leaves.

“ONE FOOD GROUP THAT HELPS TO BOOST SEROTONIN PRODUCTION AND HELP TO KEEP TO YOUR BLOOD SUGAR STABLE COULD HOLD THE KEY… FIBRE.”

HOW DO THE FOODS YOU EAT AFFECT YOUR MOOD?

WELLBEING WEEK# BE ACTIVE

RUNNING ADVICE WITH THE ENGLISH HALF MARATHON TEAM Mon 14th | 11.30am – 1.30pm | Alive & Well Gym Running training advice & support from the English Half Marathon Team (EHM). Drop in between 11.30am and 1.30pm.

HYDRATION STATIONS Mon 14th | The Centre Your body needs water or other fluids to work properly and to avoid dehydration. Help yourself to a selection of naturally flavoured waters.

COUCH TO 5KM Wed 16th | 12.15pm | Chadwick HouseThe English Half Marathon (EHM) team will be joining the Parklife Pacers to help coach & support people to get from 0 – 5km. Sign up via EventBrite or join our FB group.

NEW ZUMBA & SALSA CLASSES Mon 14th | Zumba | 5.15pm – 6.15pm | 401 Faraday Mon 14th & Wed 16th | Salsa | 12.45pm – 1.30pm | Alive & Well GymBook via Alive & Well, 01925 82 44 55.

WELLBEING WEEK# BE MINDFUL

YOGA Mon 14th | 12.15pm – 1.00pm | 401 Faraday St Wed 16th | 7.30am – 8.15am | 401 Faraday St Thur 17th | 12.15pm – 1.00pm | 401 Faraday St Book via Alive & Well, 01925 82 44 55.

WORKPLACE CHAPLAIN Tue 15th | 11.30am – 1.30pm | The Centre Our chaplain provides a friendly listening ear to people of all faiths and none, why not drop in between 11.30am – 1.30pm and say hello.

GRAINS FOR BRAINS Tues 15th | The Centre Build your own salad boxes. It is widely recognised that whole grains and foods made with whole grains can make an important contribution to our health and wellbeing, come and give them a try at our fantastic salad bar.

MINDFULNESS WITH HOLISTIC HAVEN Wed 16th | 12.15pm – 12.45pm | 401 Faraday St Fri 18th | 12.15pm – 12.45pm | 401 Faraday St Mindfulness and relaxation on the Park with Holistic Haven. Limited places available. Book your place via EventBrite.

FULL DETAILS AVAILABLE AT BIRCHWOODPARK.CO.UK/PARKLIFE

WELLBEING WEEK# BE SOCIAL

PARKLIFE FRENCH CLASSES Mon 14th | 5.30pm | Chadwick House Beginners and advance classes running from 5.30pm. To find out more contact: BirchwoodFrenchies@gmail.com

SUNSHINE’S CRAFT CAFÉ Tue 15th | The Centre

11.30 – 12.00 | 12.00 – 12.30 | 12.30 – 1.00 | 1.00 – 1.30 Pottery painting with Sunshine’s Craft Café. Limited places available. Book your place via EventBrite.

GO PHONE FREEWed 16th | Get off your phone games day | The Centre Why not put your phone down and socialise at lunch – check out our new games box and challenge your mates. If you forget, our Wellbeing Place mats will be on the tables to remind you to put your phones down.

WELLBEING WEEK# BE HEALTHY

HEARING CHECKS WITH CLARITAS Mon 14th | 12.00pm – 1.00pm | The Centre (Hub)

FREE HEALTH CHECKSTue 15th | Alive & Well Gym Thur 17th | The Centre As part of Wellbeing Week, various teams from local council initiatives will be available to give health advice, pop in to say hello.

SPINAL SCREENS Wed 16th | 11.45am – 1.45pm | The Centre Alba Spinal Health Centre – chiropractors and osteopaths are here to provide a spinal screen. Drop in between 11.45am – 1.45pm for a free review.

ALI’S NUTRITION ADVICE All week | 15 min slots | Alive & Well Gym Give your eating habits a makeover with a chat about food and training. Book in via Alive & Well, 01925 82 44 55. Mon / Wed / Fri: 1.00pm – 7.30pm Tue: 7.30am – 12.30pm | Thur: 8am – 12.30pm

FREE FRUIT FRIDAY The Centre Help yourself to our bowls of fruit available throughout the day.

FULL DETAILS AVAILABLE AT BIRCHWOODPARK.CO.UK/PARKLIFE

POP-UP LIBRARY On the 1st floor link between 401 & Chadwick House there is a wide range of books for you to borrow, just don’t forget to bring them back : )

QUIET ROOM A space to use for both prayer or just quiet time away from your desk at The Centre, just next to the Cycle Centre.

ALLOTMENTS If you are looking for a lunchtime alternative to the gym why not look at taking one of our allotments. We have a range of small plots available if you are interested contact gclarke@birchwoodpark.co.uk

BORROW A BIKE Fancy getting out on your bike at lunch but can’t ride in, why not borrow one of our Parklife bikes? They are free of charge, we just need you to bring the bike back in one piece. Sign up at Chadwick House reception and pick your wheels up from the Cycle Hire Shelter and The Centre.

FILM NIGHTS Don’t rush home, why not wind down with our very own Parklife Cinema, all the latest films on the big screen and we even provide cinema treats... all for FREE – sign up to Parklife at www.birchwoodpark.co.uk/parklife to keep up to date.

WELLBEING WEEKOTHER INITIATIVES

FULL DETAILS AVAILABLE AT BIRCHWOODPARK.CO.UK/PARKLIFE

65% OF PEOPLE FELT MORE ENERGISED BY SITTING DOWN LESS AND DOING MORE EXERCISETHE SNOWBALL EFFECT OF HEALTHY OFFICES, CBRE

LUNCH TIME LIVE Live music at The Centre on various days throughout the summer - sign up to Parklife at www.birchwoodpark.co.uk/parklife to keep up to date.

SUN & GAMES Anyone for ping pong, archery, boules or swing ball? Get out in the fresh air and challenge your colleagues to a game on the green. We have a range of games in the Fun Hut at The Centre for you to borrow.

CHARITY FUNDRAISING If you want to meet more people on the Park why not help out with some of our fundraising events we host to raise money for our charities; Alder Hey Children’s’ Charity and Zoe’s Place Hospice.

WELLBEING WEEKOTHER INITIATIVES

FULL DETAILS AVAILABLE AT BIRCHWOODPARK.CO.UK/PARKLIFE

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