With Steve now back with us at AXA PPP healthcare, we caught up with him to reflect on his incredible journey…

It was never going to be easy
“At around 3,500m the Haribo disappeared and there was only chocolate left (which gives me migraines)…it was a disaster!

“The altitude sickness was worse than expected. Once you hit 5000m you get a massive pulsing headache and your face blows up like a crisp bag on an airplane – you actually feel like you’ve got the worst hangover in the world.

“Sleeping was difficult too. At that altitude your brain only receives 50% of the oxygen it needs and this would cause you to wake up with such a start, almost like having a panic attack. There was no chance of getting to sleep after that…we would generally manage between 10PM and 2AM then just coast for the rest of the night.”

Keeping motivated

“What gets you through each day is the adrenaline rush. There was a sign we passed on the way up that read ‘Attitude, not Altitude’…which is exactly right. Your limit is not your strength; it’s your will to succeed.

“The combination of the landscape being so mind-blowing and the wonderful people you walk with keep you going day after day, we all supported each other.

“There were 13 of us on the trek, with a mixture of reasons for signing up for the challenge. The youngest of the group was only 23 and had never even left the UK before…or been on an airplane! Watching him develop throughout the trek was amazing.”

An experience to learn from
“If I was to do it all over again I would go with the knowledge that the only thing that can stop me is my mind. Your barriers are all within the brain.

“We were trying to think of a more challenging trek and we just couldn’t think of one! We all really wanted to carry on and see how higher we could go. If I had the money and the time to train I would consider climbing to the top of Everest.”

A lasting tribute
“My trek allowed me to give a lasting tribute and legacy for my mum. I felt my purpose really fit in with the spirituality of mountains.

“On her birthday I visited the Boudhanath temple, it was huge. You walk clockwise round the temple and there were thousands of people there chanting and praying, carrying lit butter lamps which give off a soft glow. A Sadhu, a holy man who dedicates his life to his religion, gave me a flower and blessed me. It fitted the moment very nicely.”

Support from home
“It was a struggle to find WiFi but all the kind messages from home were fantastic, they were very motivating!

“I feel honoured I’ve been able to do this. I feel fortunate to work for a company that is so supportive and to have so many colleagues supporting me. I have been overwhelmed by the goodwill of those following my journey.

“It started out as something positive to do because I was suffering with grief but my purpose morphed over the past few months thanks to all the support I was receiving. The number of colleagues coming up to me to just shake my hand and lend support has had a huge impact. When suffering with grief you can be at your lowest moment, it’s a time of low self-esteem, but all the support I’ve received for my trek was so uplifting – it really helps to give you a much brighter outlook on life!”

Help Steve’s cause
You still have time to help Steve reach his goal of £5,555 for Cancer Research UK! Please donate to his JustGiving page . Alternatively, you can send a text donation by texting YOMP69 with the amount you want to donate to 70070.

We will also be following Steve throughout his journey home, to keep up-to-date follow us on our Twitter and Facebook.

For more information on coping with cancer please visit our Cancer Centre.

The primary reason for Steve’s trek to raise money for Cancer Research UK was to honour the memory of his mother, whose birthday would have been this week. Find out how he got on during his final days…

The journey back down

Without having much time to recover from the exhausting trip up Kala Patthar and the thrill of reaching Mount Everest’s Base Camp, Steve was faced with the long journey back down again…

“So with today being the day we leave Gorak Shep and the Khumbu Glacier valley, Everest decided to say goodbye by giving us a -18 night in our tents! But we were away by 8am, trekking in the early light and seeing Everest in ‘alpenglow’ for the last time.

“It’s been amazing yet so tough…it took just 4 days to cover the 8 days it took to trek to Base Camp! We thought the down route would be easier, but at this speed it’s been yet another challenge.

“We’ve experienced Yaks charging us off the trail, yet more freezing nights in tents and blisters due to the pace. Having said that, it’s been amazing, we’ve bonded closer as a group and have experienced some truly stunning scenery and truly life defining moments. 

“It’s all quite emotional to be honest, closing the loop on our trek. It’s strange, we thought the challenge was to reach Base Camp – but it wasn’t. The challenge was to complete the round trip. For me, the defining moments were climbing Kala Patthar, reaching Base Camp, hitting the 5,000m ceiling, both up and down, and today finishing the trek for real….it’s been amazing.”

A special tribute

Steve’s mother was the inspiration behind his decision to challenge himself for charity. While in Kathmandu, Steve wanted to pay tribute to her on her birthday…

“I wandered round Durbar Square, the ‘old’ part of Kathmandu; it’s pretty manic with Hindu temples everywhere complete with Sadhus and everything. It’s an assault on the senses but really interesting.

“It was an emotional evening. I visited the Boudhanath temple as it would have been Mums birthday. I was blessed by a Sadhu, got a ‘bindi’ and a white carnation and walked clockwise round the temple (you have to do that)….it felt good not to be sad”

Welcome Steve home!

Next week we will be welcoming Steve back home and talking to him about his experiences on his incredible trek for charity.

You still have time to help Steve reach his goal of £5,555 for Cancer Research UK, please donate to his JustGiving page . Alternatively, you can send a text donation by texting YOMP69 with the amount you want to donate to 70070.

We will also be following Steve throughout his journey home, to keep up-to-date follow us on our Twitter and Facebook.

For more information on coping with cancer please visit our Cancer Centre.

According to the new research, cases in men rose from 45 per 100,000 in 1975-77 to 55 in 2008-10 – a steep 29 per cent rise. The rise in cases in women is just 6 per cent for the same period.

Scientists are baffled by the gender gap − but there are theories that the link between obesity and bowel cancer may be stronger in men than women.

What is Bowel Cancer?

Bowel cancer is the medical name for cancer which begins in the large bowel, part of the digestive system.

Depending on where the cancer starts, it can also be referred to as colon or rectal cancer. According to the NHS over 72 per cent of cases are in the over 65s, but younger people can get it too.

How common is Bowel Cancer?

Bowel Cancer UK estimate that over 40,000 men and women are diagnosed with bowel cancer in the UK every year, making it the third most common cancer; that’s someone every 15 minutes.

Bowel cancer is also the second most common cause of death and over 15,700 people a year die from it. Survival rates are improving though and Bowel Cancer UK estimate that 54 per cent of men survive bowel cancer for five years or more.

What are the symptoms of Bowel Cancer?

The symptoms of bowel cancer include: any change in bowel habits that last for three weeks or more, diarrhoea, constipation or going a lot more or less than usual, bleeding from your rectum, pain or lump in your abdomen and extreme tiredness with no obvious reason.

The improvement in survival could be due to a combination of greater awareness of the symptoms leading to earlier diagnosis, the introduction of bowel cancer screening in 60 to 69 year olds and the identification of risk factors for the disease, plus new drugs.

Who is at risk of Bowel Cancer?

Risk factors associated with bowel cancer include age (being over 65), being overweight, lack of exercise, suffering from inflammatory bowel disease, a tendency to develop polyps, high alcohol consumption and a diet low in fibre and high in red meat and saturated fat.

Family history also plays a part but Cancer Research estimate that only 5 per cent of cases are related to genetics.

How can I reduce my risk of Bowel Cancer?

To reduce your risk of developing bowel cancer, try making some changes to your lifestyle – in particular losing weight and taking more exercise. 

The charity Bowel Cancer UK also recommends eating more high fibre foods like fruit and vegetables, whole grains, potato skins, pulses, lentils, oats, garlic and onions, and cutting down on fatty red meats, including burgers and sausages, and meat which has been burnt or charred.

For more advice on cutting your risk of bowel cancer, why not visit our cancer centre and read our article on the top cancer-fighting foods you should be eating?

Are you a bowel cancer survivor?  What changes have you made to your diet and lifestyle? Why not post your tips below?

Steve’s had a busy week on his trek with both Base Camp and his target height of 5555m to reach. Here’s how he got on…

Hitting 5000m
“I woke up to ice inside the tent and on my sleeping bag, though outside it was stunning, not a cloud in the sky. We walked through a high valley for a few hours and we’re now surrounded by 6,000m ‘ice giants’. Mountains morph into different shapes as you trek past, they really make you feel humble.

“After lunch we trek up to 4,800m and reach a memorial ground for those who’ve lost their lives on Everest. By the time I’ve read three I’m in bits as it brings back why I’m here. It’s all very moving and I spent the rest of the day in reflective mood, it was an emotional day.

“As we turn a bend in the valley the Khumbu (Everest) glacier lies before us…and it’s immense. We trek alongside it and reach our destination, Lobuche. It’s at 5,000m so on the edge of what’s classed as extreme altitude.”

The highest point
Kala Patthar marks an important part of Steve’s journey as he will pass the height of 5555m which inspired his fundraising total of £5555. While we were celebrating Easter Sunday back in the UK, Steve was facing one of the toughest challenges of his trek…
“Unfortunately no-one told us how high it was…it’s huge. Without a word of a lie this was the most challenging thing I’ve done in my life.

“The uphill trek was so tough in the thin air (we only get 50% of what the brain needs at 5,000m) that I thought of giving up. I even began thinking of how to tell you all how I failed, but I pushed on and quite unbelievably I reached the peak. In fact I reached 5,595m! Heaven knows how…I think it was the thought of you all willing me on.”

Base Camp
With the first man to climb Everest, Sir Edmund Hilary, having reached Base Camp exactly 60 years ago…Steve will be following some important footsteps.

“We woke once again to extreme cold with the added bonus of snow. We scraped the ice off of our bags, had breakfast and started our trek. As with every day since being above 5,000m, our legs just didn’t work. Each 10 steps we took left you gasping for breath. The lack of oxygen just leaves your legs like jelly.

“We followed a slow train of yaks across the glacier and then we’re there…what a moment. We tied our prayer flags for our loved ones to the rocks and we all hugged and shook hands, it was fantastic and felt like an awesome achievement.”

Donate to Steve
Inspired by Steve’s journey? Please donate to his JustGiving page and help reach his goal of £5,555 for Cancer Research UK. Alternatively, you can send a text donation by texting YOMP69 with the amount you want to donate to 70070.

We will be following Steve throughout his journey, to keep up-to-date follow us on our Twitter and Facebook.

For more information on coping with cancer please visit our Cancer Centre.

While he nears the height of 5555km, the inspiration of his fundraising goal of £5,555, it’s time to update you on the first half of Steve’s incredible trek.

Reaching the start

It’s a long journey to the start with Steve having to take three flights before his trek even begins. The final flight to Lukla airport would be a challenge to even seasoned travellers…

“What a flight, a tiny aircraft which bucked and twisted as we flew into the cold zone of the Kumbu. As the plane turned to make its approach to the short airstrip, the pilot, to our horror, dropped the note and wound opened the throttle! We screamed towards the tarmac and as our wheels touched down he wound the throttle right back to stop, just before the wall looming before us.”

The trek begins

The first stage of the trek is a 5-6 hour journey to Phakding village, battling through high altitudes only shortly after the long flights to reach the mountains.

“What an amazing trek, but after six hours we were drained, our legs screamed and our feet were sore, but we made it. A well-deserved dinner followed and then we handed out the jackets donated by the Ski Club of Great Britain. The porters and cooks were so grateful and it was a wonderful evening.”

Reaching Namche Bazaar

The colourful village of Namche Bazaar is a welcome rest stop for trekkers to acclimatize to the high altitudes, but getting there isn’t easy…

“We trekked for five very long hours up what felt like near perpendicular inclines. Hour after hour we climbed, having to make frequent stops so as not to be hit by the change in altitude. But even with the stops we were hit, shortness of breath, heart palpitations, nausea and headache all kicked in. The higher we climbed the more fatigued we got, and by the last hour the doubts for the group started, the talking stopped and we seriously didn’t think we were going to make it…then the cold hit us as it dropped by 15 degrees, the large coats we needed just made the situation worse. But we made it, all of us.

“Namche Bazaar the ancient Tibetan trading post certainly lived up to its billing. After the long slog to get to it, it was worth the wait…after a good, but cold sleep of course. Namche sits in a natural amphitheatre opposite frozen waterfalls – stunning.”

The first views of Everest

Namche Bazaar offers trekkers their first real glimpse of Everest and what’s to come…

“In the morning we set out on our acclimatisation trek up a long steep climb above Namche to our first view of the Valley where Everest and the other ice giants reside. Wow, what an experience to see the highest point on earth for real. 

After our trek to 3,900m we return to 3,500m and sleep. This helps us acclimatise – trek high sleep low. We had a good look round Namche and soaked up its atmosphere, which is in major abundance, it’s truly a Mecca for trekkers!”

Donate to Steve
Inspired by Steve’s journey? Please donate to his JustGiving page and help reach his goal of £5,555 for Cancer Research UK. Alternatively, you can send a text donation by texting YOMP69 with the amount you want to donate to 70070.

We will be following Steve throughout his journey, to keep up-to-date follow us on our Twitter and Facebook.

For more information on coping with cancer please visit our Cancer Centre.

The good news is that yet another study has found that chocolate has health benefits. New research from Glasgow University presented last week has suggested chocolate consumption may cut the risk of stroke.

The new study found eating just a single chocolate bar has a direct effect on the brain and may cut stroke risk by improving blood flow.

Other health benefits attributed to chocolate include its mood-boosting effects. This is believed to be due to its tryptophan content – this is an essential amino acid that stimulates production of serotonin – the brain’s natural anti-depressant. Experts equate the feelings chocolate induces to those we experience when we fall in love.

The high flavonoid content in chocolate has also been shown to lower blood pressure, thin the blood (reducing stroke risk) and have an anti-inflammatory effect.

Flavonoids in chocolate also help to stop LDL (bad) cholesterol from oxidizing, helping to prevent the furring-up of arteries.

A chemical called epicatechin – found in cocoa and green tea − may also help protect the brain against the formation of sticky proteins or amyloid plaques which develop in Alzheimer’s disease.

But wait, there’s more − University of Northumbria research says chocolate consumption can also improve your ability to count and a study published by Columbia University last year found that eating more chocolate improves a nation’s chances of producing Nobel Prize winners, with Switzerland top of the international league!

Surprisingly, chocolate is also classified as “low GI” food, which means a small bar makes a suitable snack between meals as it does not cause a rapid rise in blood sugar levels after being eaten. This is because the fat that it contains slows down the absorption of the sugar.
Before you get too carried away on the Easter egg front though, remember chocolate’s major drawback is its high calorie count – 100g contains 500 calories – which equates  to more than an hour on a cross trainer in the gym. With so many people in the UK now overweight or obese and suffering from type 2 diabetes, we clearly can’t afford to overdo it.

If you have chocolate cravings, try low calorie chocolate drinks instead or eating small amounts with blueberries, strawberries or raspberries for extra sweetness and added nutrients.

Save it as a treat and stick to small amounts – a small bar or a few squares rather than vast quantities. As for Easter eggs – stick to one − and remember that dark chocolate generally has more flavonoids.

Are you a chocolate fan? Why not share your tips for including it in a healthy diet here?

Known as nocturia – nocturnal trips to the loo can make you feel tired and under par the next day. That’s the findings of a study presented by researchers from the University of Maastricht in the Netherlands at the European Association of Urology Congress in Milan. The research revealed that patients found their productivity fell by 24 per cent due to their symptoms.

That’s part of the reason why you shouldn’t just put up with night time bladder problems and get them checked out. There are many possible medical causes of nocturia and it’s important you get treatment.

For instance, nocturia is a very common condition in older men because of a medical complaint called benign prostate disease. This is caused by the prostate gland enlarging and pressing down on the urethra, and can be treated with drugs and/or surgery. It can also be a symptom of prostate cancer, so needs investigating.

Nocturia is also common in pregnancy when the growing baby starts to press down on the bladder. Others causes include an unstable bladder due to cystitis and inflammation of the bladder, which can also be caused by irritation or damage from friction during sex. Cystitis is painful and needs treatment because if left untreated it can lead to kidney problems. Cystitis can affect women and men, but is more common in women. In men, cystitis can be an underlying sign of a bladder or prostate infection.

Nocturia can also be a sign of undiagnosed or under controlled diabetes, an extremely common condition where the body fails to make enough of the hormone insulin, so see your GP.

General tips for healthy bladder control include drinking more fluids earlier in the day and less in the evenings (aim for 1.2 litres a day), switching to decaffeinated drinks (caffeinated drinks have a diuretic effect), pelvic floor exercises and bladder training so that your bladder gets used to being emptied less frequently.

Your doctor can also prescribe drugs for bladder conditions, including duloxetine, which increases the muscle tone of the urethra. There is no need to suffer in silence.

For more information on conditions associated with the bladder, read our fact sheets on urinary incontinence and bladder infection, or visit our Cancer Centre to read more about prostate cancer. Don’t forget you can ask our experts any questions you might have about nocturia.

Have you ever suffered from nocturia? Why not share your tips for coping with the condition?

It’s now time to say goodbye to Steve and wish him good luck as he sets off on his incredible journey to Nepal. Before he left, we spoke to Steve about his last minute preparations before his trek, here’s what he had to say…

Finishing training

With the prospect of walking over difficult terrain for 16 long days at high altitudes, an injury could seriously hamper Steve’s chances of reaching Base Camp.

“I’m now concentrating on low impact walking, such as flat walking rather than over fields, fences and obstacles as I’m trying not to pick up any injuries at this late stage.

“I slipped down the stairs a week or so ago and twisted my ankle, but I strapped that up and it’s now on the way to being repaired, but it was a hairy moment!”

Last minute errands

“I’ve been busy finalising my kit, doing some trial packing and worrying about how I’ll get it all in!

“I also had to take a trip to London to collect 24 donated jackets for our porters in Nepal, along with a couple of ice axes. I picked these up from the Royal Geographical Society which was a wonderful experience as they have a unique link to Everest – they named the mountain in 1857 after one of their members, Sir George Everest. The society also worked hand-in-hand with Sir Edmund Hillary, the first man confirmed to reach the top of Mount Everest.

“I’ll be reaching Everest Base Camp exactly 60 years to the day that Sir Hillary reached it… it’s amazing to be able to walk in his footsteps!”

Fundraising

Steve only needs around £1,000 to reach his goal of £5,555 for Cancer Research UK, equivalent to the number of metres above sea level he will reach during the trek’s highest point.

“I’m receiving so much amazing support from everyone, especially from AXA PPP healthcare and the wonderful people that work there.

“The customer service team recently held a bucket collection, raising £203.75!”

Donate to Steve

Inspired by Steve’s journey? Please donate to his JustGiving page and help reach his goal of £5,555 for Cancer Research UK. Alternatively, you can send a text donation by texting YOMP69 with the amount you want to donate to 70070.

We will be following Steve throughout his journey, to keep up-to-date follow us on our Twitter and Facebook.

For more information on coping with cancer please visit our Cancer Centre.

Research published last week by the European Heart Journal has underlined just how important it is for your health to get a good night’s sleep.

The Norwegian study found that people who had trouble falling asleep and remaining asleep each night were three times more likely to develop heart failure than those who reported no trouble sleeping. Those who had poor quality sleep that did not refresh them enough were also at risk.

Although the study merely highlighted an association and did not prove a causal link, it adds to a growing body of evidence which suggests the quantity and quality of our sleep can affect our health.

A further study by the Proceedings of the National Academy of Science even found that a run of poor sleep could have profound effects on the body’s internal workings by altering genes.

The researchers said this could partly explain why poor sleep is associated with obesity, cardiovascular disease and cognitive impairment.

How many hours of sleep should you aim for at night?

Insomnia is a big problem in the UK and the NHS estimate that it affects around 30 per cent of the population.

According to the NHS, most of us need between six and nine hours a night − but lots of people can get by on less.

Former Prime Minister Margaret Thatcher famously got by on four hours a night. Newborn babies can sleep up to 16 hours a day; schoolchildren need an average of 10 hours. Older persons, however, will find they need less sleep − around six hours is the average amount of sleep had by the over 70s, for instance.

What could be disturbing your sleep?

Factors that can disrupt your sleep include too much light in the bedroom from street lighting, noise, an uncomfortable room temperature or a lumpy mattress. So, before turning in for the night, check for these possible causes.

Other reasons why you might not be sleeping include pain from medical conditions, sleep apnoea, snoring and even stress, worry or depression.

How can you improve your sleep?

According to the NHS, you can improve your sleep by tackling the root cause of your sleep disruption.

Simple changes such as using blackout blinds, earplugs or a hot-water bottle may make all the difference. However, if you have an underlying medical condition that you believe is disrupting your sleep you should consider seeing your doctor to get it resolved.

Developing a regular bedtime and winding-down routine can also help you drop off to sleep better. Try a warm bath and switching off your TV, computer and mobile phone an hour before you go to bed. Avoiding caffeine and heavy meals late in the evening may help too.

In severe cases, and as a short term solution only, you may need sleeping pills to improve your sleep; these are available via prescription from your GP.

For further information on improving your sleep patterns, read our article on getting the right sleep balance.

Medical preparation
“I’ve got an ever-growing pack of medication to take, which hopefully I won’t have to use! From things like blister plasters to a nasal spray to moisturise the inside of the nose as the air is so dry at high altitude that the inside of your nose can dry out so quickly, leading to sinus infections and nose bleeds.

“My tip would be to use walking poles as they can reduce impact on the knees in downhill descent by up to 30%. That and proper knee support can reduce your risk of injury by half!

“Because of the nature of the trip it’s a spiritual journey for me. I’ll be taking Tibetan prayer flags. They’re made of very frail linen and are designed to fray and deteriorate, they’re printed with food dye and you write prayers and blessings on them. In Tibetan they translate as ‘Wind Horse’ because as the linen deteriorates they release the blessings into the wind.

“I’m also going to ask around if people would like me to take some prayer flags for them to release for the people they want to remember.”

Eating during the trek
“We’ll be eating Dal Bhat which is like thick lentil soup and rice; we eat it every day for the entire trip. The main thing is that above 2,000M you don’t eat meat. There is no native meat it would all have to be taken up there by foot, so it wouldn’t be very fresh. It will be all vegetarian food, which I don’t mind.

“They do tell you to eat chocolate as it’s very good for energy, but I’m allergic, so I’ll be taking Haribo instead. Pockets full of Haribo!

Donate to Steve
Inspired by Steve’s journey? Please donate to his JustGiving page here and help him reach his goal of £5,555 for Cancer Research UK.

We will be following Steve throughout his journey, to keep up-to-date follow us on our Twitter and Facebook.

For more information on coping with cancer please visit our Cancer Centre.