Feature

You may have noticed an increase in social media posts showing people plunging into cold water. Yes, believe it or not, there are some people who actually enjoy immersing their bodies (in water that’s less than 15°C) into an ice bath, taking a freezing cold shower or having an outdoor swim. 

Cold water therapy was one of the top new wellness trend of 2022, and although it has often been used by athletes to treat muscle soreness and promote faster recovery, its popularity rose when Dutch fitness influencer, Wim “The Iceman” Hof started promoting extreme ice swimming (in water that’s no more than 5°C), more than a decade ago. The ‘Wim Hof’ method combines cold therapy, breathing techniques and mind exercises with the aim to get your body and mind into the best possible condition.

So what are the benefits of cold water therapy?

According to a study by the British Journal of Sports Medicine, cold showers have many physiological effects on the body. These include: increased heart rate, higher blood pressure and an elevated respiratory rate. 

Numerous studies have shown that cold water immersion can help reduce muscle pain and stiffness after exercise by reducing swelling and inflammation, improve risk factors for cardiovascular disease, such as blood pressure and cholesterol levels, as well as boosting immune systems and easing bouts of depression. It can also help ease the pain associated with arthritis, not only as a natural long-term remedy, but it can also offer instant pain relief. 

Mental Health Swims, a non-profit charity, organizes cold-water swimming throughout the UK with more than 150 swim locations.  Open water swimming is getting more popular and in a case study published by the BMJ, a weekly peer-reviewed medical trade journal, it supports the use of cold water swimming as a depression treatment. Another study by the International Journal of Environmental Research and Public Health found that people had a lower risk of developing upper respiratory tract infections if they used cold therapy.

At a time when energy costs are rising, cold water baths and showers are a cost cutting and effective way to save money. Rather than resorting to medication to boost your mood, cold water therapy can be undertaken in your own home, with no side effects. Start slowly and gradually build up your exposure.

But beware! Cold water therapy can be a shock to the system, even for people who use it regularly, so it is best to start by having a few cold showers in the days leading up to your first full immersion. If you have never tried cold water therapy before, begin by having a shower in warm water, then turn it on to cold and stand under the water for one minute, increasing to two minutes the next time you shower and eventually try having a cold shower without starting with the warm water. 

Remember to proceed with caution and maybe check with your GP or doctor first if you suffer with a heart condition or any other serious medical illness, such as diabetes.

Since becoming CEO of GibSams in September last year, Brenda Cuby has been busy overseeing and implementing new initiatives for the charity that continues to offer support and help people with mental health issues and those with suicidal thoughts. 

“At the end of last year, twenty-three local businesses were recognised in a ceremony that took place at the Garrison Library as part of the ‘Wellbeing at Work Awards’ scheme that was initiated four years ago by GibSams’ founder Marielou Guerrero as part of the ‘Suicide Prevention Awareness Month Worldwide’ programme,” Brenda explains, adding that they will continue growing the awards each year.  The scheme was started with the purpose to publicly recognise and reward companies, regardless of the size of their businesses, which have successfully implemented positive changes for the benefit of their employees.

“This year we have launched our Wellbeing Leader Training programme, a one-day course that will raise awareness of wellbeing and mental health in the workplace,” she says. “A Wellbeing Leader will be taught ways to spot those experiencing mental health issues and signpost support for someone who may be having a bad day at work and who doesn’t want to go to HR.” From there, Brenda tells me that this will lead to the launch of GibSams’ first Wellbeing at Work Conference that will take place on 11th May. “Going into the workplace is a developing part of our community outreach, which is an integral part of the ethos of the GibSams organisation,” she states. 

As part of their Education Outreach services GibSams, in conjunction with the Department of Education, held the ‘Now and Beyond’ Schools Festival last November – a one day event featuring online and in-person sessions accessible to pupils, parents and carers. Brenda says that they brought in the ‘Now and Beyond’ Team from the UK to hold workshops surrounding digital wellbeing and the use of social media. 

For those in the community who may otherwise have been alone on Christmas Day, GibSams held an ‘alternative’ Christmas lunch at the Thi Vietnamese restaurant where over sixty people were treated to a warm welcome and some great Vietnamese food.  Brenda says that it gave them the opportunity to be in the company of others and engage in conversation.  “We also ran an advertising video campaign on GBC focusing about not being alone at Christmas and how it is good to talk, because human interaction is of vital importance to our mental wellbeing.”

“This year we have also started monthly community coffee mornings at different venues,” Brenda states. “We buy coffee and breakfast and people from the community come along to talk to us to find out more about what we do, how they can get involved and how they can support us.”

Brenda explains that they have also just completed their first intake of new volunteers for this year. “Our ambition is to open the listening service up for extra hours.”

A new initiative for GibSams is their Seafarer service. “Seafarers are particularly vulnerable to mental health issues because they spend so much time at sea,” Brenda says. “Our parent organisation Befrienders set up a service for seafarers last year, and we have been asked to pilot a WhatsApp service for seafarers passing through the Strait of Gibraltar and in local waters.”

Fundraising and donations are, of course, a crucial factor for GibSams, enabling them to provide their continuing services to the local community. “A fun run is being held on 18th March starting in Casemates Square, raising funds for the team of ten local runners that are heading off to the London Landmarks half-marathon in April,” Brenda says, adding that on the 6th May they will be holding the Darkness into Light Walk as the official charity partner for Pieta. “This will be just one of the two hundred official walks for Darkness into Light in 2023 across 10 countries spanning 4 continents.”

Asked if she thinks that GibSams has made a difference in Gibraltar, Brenda replies “definitely”. “When we set up five years ago, we said that if we help one person then it was all worth it – but knowing that on average we get a call a day means that we have helped  a lot of people over that period of time.”  

“Our mission is to reduce the number of suicides in Gibraltar – we always say reduce rather than eradicate because you can never do that – but we also want people to call us if they are anxious, stressed, worried, or lonely and we want to get them at the low level grade of feeling not well rather than wait to get into the stage where they are feeling suicidal or they feel they have no other option.”

Brenda stresses that there is no shame in contacting GibSams. “People are now talking openly about how they are feeling, where previously nobody talked about it and nobody would admit they had a family member that had a mental health illness.”

“We want to let people know that they can call GibSams with no fear or judgement, without thinking that somebody is going to tell you what to do – and that hopefully will give you the comfort and the confidence to pick-up that phone or to chat online with us about your feelings.”

“GibSams is always looking for more volunteers, for people to fundraise and to raise awareness of the work that we do,” Brenda clarifies. “At the moment we have about eighty volunteers in total giving up their time.” If you feel that you can become a listening volunteer and commit to doing one listening shift a week, or would like to help in other ways, please get in touch with GibSams.   

More information can be found on the GibSams website: www.gibsams.gi

In 2009, in the Phoenix Park in Dublin, 400 people set off on the inaugural Darkness Into Light 5km walk to raise funds for Pieta, a suicide prevention charity in Ireland. From small beginnings, the movement has continued to grow, and now there are over 200,000 participants in Darkness Into Light each year. Over 32 venues now take part, in 15 countries over 4 continents!

Each year the walk provides an opportunity for people to connect with their local community and to bring hope to people who have been impacted by suicide. Our team of dedicated volunteers, return year on year to make the event a success and to help us all continue to raise awareness and hope in the global fight against suicide and self-harm.

Since Darkness Into Light began, supporters have helped raise almost €29 million, which has enabled Suicide Prevention Charities keep their doors and 24/7 helplines open for people in crisis, free of charge.

In 2012, the first international event took place in London, and since then international partner charities, from Seoul to Spain and New Zealand to the Netherlands, have benefited from an investment of over €3.5 million in local mental health support services. EFPG initially brought the walk into Gibraltar back in 2020, and since then we have continued to build support, thanks to everyone that has taken part in the last two years, we are incredibly proud to be able to confirm that Gibraltar is now a recognized country for the event and money raised will go to our partner Charity Gibsams, as we part in the global act of solidarity for people affected by suicide and self-harm..

This year we have invited the whole community to help us celebrate this achievement. From sports centers to schools, there is something that everyone can do to help raise awareness and potentially save a life. We are especially grateful to the children of Loreto Convent who painted pebbles with messages of hope as part of Mental Health Awareness week. These pebbles will then be distributed around Gibraltar the day before the walk, to sprinkle a little joy all over our community and brighten someone’s day. A reminder that a little bit of love can go a very long way.

There are lots of ways that you can raise awareness, from creating bunting, arranging a cake sale, taking on a steward position on the day, or simply placing candles in your windows the night before the walk. We are also looking for corporate sponsors to help with providing refreshments at the halfway points. If you would like to get involved, please contact Scarlett at EFPG and she will be happy to help you get started.

The walk itself will be taking place on Saturday the 6th of May. We will be meeting in Casemates at 5.30am and then splitting into groups to embark on one of the two routes we have created for this year’s event. The first one will take walkers up the nature reserve and med steps coming then looping back down past the sky walk to finish back in Casemates. The second one will head off along Irish town, dropping into the Commonwealth park and then heading straight along to Europa point to watch the sunrise before looping back passing Loreto school and the Alameda botanical gardens, along Main Street and finishing at Casemates. This second route was created so that everyone can take part, furry friends included, in what we hope will be our best year yet.

We will all meet up at the end of the walk at the Little Rock Cafe in Casemates, where participants can enjoy a well deserved breakfast sponsored by EFPG.

Online registrations for the event are due to open in March, however we are encouraging all those who wish to take part to like and follow the Darkness Into Light Gibraltar social media pages, so they can keep up to date with all of our progress as we prepare to create another global sunrise moment and join together to be the light against the dark.

Big excited hugs from the Darkness Into Light Gibraltar Team 

As we head into spring, leaving behind those colder, shorter days, some of us may feel as if we are still in hibernation, and just as we spring clean our homes now is a great time to spring clean our mind, body and soul. Spring is the season when temperatures start to rise and the flowers start to bloom, so get rid of those cobwebs in your mind and take some time out for self-care. 

Maybe you are suffering with Seasonal Affective Disorder (SAD), a condition that can be associated with a decreased activity of serotonin, a brain chemical responsible for the regulation of mood and considered a ‘happy hormone’. Scientists are yet to understand the true cause of SAD, but research has raised several possibilities, and a lack of sunlight exposure is directly associated with Vitamin D synthesis within our bodies, and this plays an important role in serotonin levels in our bodies.

Exercise

If you want to brush off those winter blues, there are many things that you can do to get you back to your old self, and one of those is exercise. 

Research has shown that exercise works wonders in alleviating the symptoms of depression due to the release of endorphins, serotonin, and dopamine, all hormones that are associated with mood regulation. Regular exercise also has the potential to improve your sleep and give your self-esteem a little boost, helping you combat those winter blues in more ways than one. Every little bit counts, so whether it’s a 15-minute walk outside, an indoor treadmill, or something more demanding, you’re on the way to finding a routine that works!

Joints, Bones & Muscles

With longer days and lighter evenings ahead, we can make the most of the new season by being more active outdoors again. Whether you’re running a marathon or simply going for a walk. Look after your joints with Jointace Collagen, developed by Vitabiotics nutritional experts and available from Holland & Barrett Gibraltar. These tablets provide a unique combinations of trace minerals, vitamins and nutrients, ideal for those with an active life, in sport or in later life.

Spring Clean your Gut 

70% of the immune system is located in the gut, so a balanced gut is the key to optimal wellness. The gut, also known as the gastrointestinal tract, is a long tube that starts at the mouth and ends at the back passage. One of the best ways to support a healthy internal balance is by adding more probiotics and prebiotics to our daily diet. Holland & Barrett Mega Potency Acidophilus Capsules combine approximately 3 billion bacterial cultures per capsule, providing an additional source of the micro-organisms that are naturally found throughout the digestive system. These mega potency rapid release capsules support gut health.

Recent research suggests there is strong a link between the brain and the gut – otherwise known as the “the gut-brain axis” – and when your mind is out of balance, everything can get just that little bit more challenging. H&B Tribiotic, is one of Holland & Barrett’s most advanced Biotic Gut Health range. Holland & Barrett Tribiotic Mind Balance is a pre-, pro- and post-complex which contains a clinically studied blend of 6 specially tailored bacteria strains, with added Ashwagandha, a natural herbal supplement which may support mental relaxation and contributes to general wellbeing, and Vitamin B12, which contributes to normal psychological function.

Eat Well, Feel Well 

A diet rich in nutrients can help boost your mood and energy levels, maintain your weight and keep you from giving in to those tempting sugar cravings. Include plenty of protein, fresh fruit and vegetables – especially those rich in vitamin D, such as oily fish, egg yolks and red meat. Vitamin D supplements such as Holland & Barrett Vitamin D3 100UG are a good option if you aren’t getting enough vitamin D in your diet and provide immune support, as well as bone and muscle support.

Healing Honey

Spring is the ideal season to adopt new habits, and swapping sugar for Manuka Honey, known for its healing properties and its ability to fight bacteria and, potentially, viruses too, is no hardship. Often described as a ‘superfood’, Manuka honey is up there with the best because of its antibacterial, anti-inflammatory and antioxidant properties. A spoonful of Manuka honey, whether straight from the spoon or stirred into your morning cuppa, can benefit your well-being. Manuka Pharm’s 100% genuine New Zealand Multifloral Manuka Honey from Holland & Barrett offers wide ranging benefits in every mouthful, thanks to an MGO (methylglyoxal, the naturally occurring compound that makes Manuka honey so unique) of 70. Manuka honey is produced only in New Zealand, where keepers set up hives in wild areas filled with Manuka bushes. 

Social Interaction

It’s extremely important to keep the good times going and live like it’s a different season. Spending time with your friends can help relieve stress, give you a sense of belonging and improve your well-being. Meet them for a coffee, movie or lunch, talk to them on the phone or do something together online, if you need to strike that balance between alone time and social interaction. Bring that fun – and sense of normalcy – back to remind you how great life can be.

Advisory Information:

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking any medications or are under medical supervision, please consult a doctor or healthcare professional and always read the label before use.

Lung cancer is the leading cause of cancer mortality in the world, accounting for 28% of deaths from cancer each year, higher than breast cancer or prostate cancer.

It is a silent disease, usually not producing symptoms in the initial stages, as the lungs have no capacity to produce pain. In 70% of cases it is diagnosed after the appearance of more serious symptoms, when the cancer is already advanced and has spread to other areas of the body, when it is too late to give curative treatment.

It has therefore been essential to develop adequate early-detection programmes in diseases such as lung cancer. 

Early detection

At HC Marbellawe recommend screening for theearly detection of lung cancerin smokers or former smokers over the age of 55 and in patients who have had some type of lung disease or who have a family history.  

During this check-up the respiratory physician may recommend a low-dose CT scan. This type of scan allows the dose of radiation to be adapted to the patient’s anatomical requirements, meaning the dose is significantly reduced.

Depending on the CT results, your doctor may consider performing a PET-CTscan which will provide anatomical and metabolic information. The most advanced PET-CT systems enable the detection of pulmonary micronodules, preventing up to 45% of lung biopsies.

Technological advances in the field of diagnostic imaging increasingly allow the detection of lung tumours at an early stage, all of which has a positive impact on patient survival.

In addition to advances in the diagnosis of the disease, there havealso been developments in its treatment. There is an increasing tendency to more precise and personalised treatment with the aim of targetin only the tumour, reducing the side effects as much as possible.

At HC Cancer Center the choice of treatment is taken by a tumour committee. The committee brings together different specialists who analyse the results of the diagnostic investigations and assess different parameters such as the stage of the disease and the patient’s age and health status.

The most advanced radiotherapy for lung cancer

Radiotherapy is one of the pillars in the treatment of this condition. When the tumour presents at an early stage, and is localised, curative treatment may be proposed.

The radiotherapy of choice is usually SBRT (Stereotactic Body Radiotherapy), a type of radiotherapy which requires very precise technology capable of delivering high doses of radiation to the tumour area, shortening treatment times and increasing the effectiveness of treatment.

Development of new therapies. Precision medicine

Just as all people are not the same, neither are all tumours. They cannot therefore be treated in the same way.  To ascertain the most effective treatment for each type of tumour, we need to discover its genetic alteration. This then enables us to administer an effective drug for that specific type of abnormality, reducing both toxicity and side effects.

HC Cancer Center provides the facilities required for the diagnosis and treatment of lung cancer. Request an appointment to consult a specialist.