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
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
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.
