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NHS Scotland interactive diabetes website to help support people who have diabetes and their family and friends. You'll find leaflets, videos, educational tools and games containing information about diabetes. You can now also use this website to view your own up-to-date diabetes clinic results, to help you manage your condition more effectively.

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Welcome to My Diabetes My Way, the interactive diabetes website to help support people who have diabetes and their family and friends.

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Diabetes Discussions - A Diabetes UK Podcast

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Whether you’re living with diabetes or know someone who is, our brand-new podcast ‘Diabetes Discussions’ brings you the conversations you’ll want to hear. Find us on Acast, Apple or Spotify, or wherever you get your podcasts.

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Information on looking ahead with your care and how to have those discussions

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Anticipatory Care Planning (ACP) is where you talk about what matters most when making plans for your care in the future. You can talk about this with those close to you, and your doctor, nurse or care worker. Your care team want to know what's important when they're planning treatment and care with you.

Making plans in advance means there's less to think about if you become unwell. It's never too soon to think about what you'd like to happen if you get ill, or your health condition gets worse.

If you're a carer, you can make plans for supporting the person you care for if your own health changes.

You can start Anticipatory Care Planning (ACP) yourself by finding out more about it and talking with your family and friends.

Everyone is different and has their own plan. Anticipatory care plans may include:

Find out how Anticipatory Care Planning (ACP) is helping people across Scotland.

Why plan ahead?

Thinking ahead and making plans for changes in your health gives you more say over what happens. You may already have thought about what you would like. Anticipatory Care Planning (ACP) is the way to do this in Scotland.

Talking about your health and what matters to you can help you:

manage changes in your health and wellbeing, or family situation

have a plan for what to do if you (or your carer) get ill or need help in an emergency

tell people what you would like to be able to do

record anything you do not want to happen

If you're unwell, your family or friends may need to help make decisions about your treatment and care. Having a care plan makes this easier for them.

Who can have an anticipatory care plan?

Anyone of any age can start Anticipatory Care Planning (ACP) and plan ahead. Having an anticipatory care plan in your healthcare record is free of charge.

ACP is particularly important and helpful if you:

have a long-term health condition

have disabilities

have many health and support needs

are an older person and you need regular help and support

are a young person or the parent or carer of a child or young person with a life-limiting health condition

How do I start planning ahead?

You can begin planning at any time. People often start to think ahead and talk with friends and family when life events happen such as:

a new diagnosis

a hospital admission

moving into a care home

a decline in health

Your GP, nurse or care worker might suggest a meeting to start talking about your health, care and support. You can bring a family member or friend, or carer with you if you wish.

If you think ACP is important for you, ask your doctor, nurse or care worker about making a plan.

Conversations about ACP can cover:

how planning ahead can help you

what you know about your health and how it might change

medical information about your health, treatment and care

what matters to you and your family

what treatment and care options you have and how they can help you

treatments that would not work for you

treatments you would not want

agreeing your plan with you and when it will be reviewed

You can also talk about any other questions, worries, or problems you may have.

How health plans are recorded, shared and updated

Key Information Summary (KIS)

Anticipatory care plans are usually added to a person's Key Information Summary (KIS). The KIS is an electronic health record. It is held in your GP practice health record and shared securely with other health services and teams including:

hospitals

NHS 24

the ambulance service

out of hours healthcare services

The KIS has information that NHS staff should know if you need urgent or emergency treatment and care. Anyone can ask their GP for a KIS to be started for them. Your doctor, nurse or care worker may ask if you wish to have one.

Other health records

Some health boards in Scotland use other health records for anticipatory care plans. These plans may be added to a person's hospital records and/or their KIS. They include:

Treatment Escalation Plans (TEPs)

Recommended Summary Plan for Emergency Care and Treatment (ReSPECT process)

People with disabilities may have a hospital or healthcare passport. Ask your care or support worker for further information.

Over time your health and situation may change. Your anticipatory care plan can be updated at any time. You can ask for this to happen. Your GP, nurse, or another professional may suggest reviewing your plan.

Further information about planning ahead

Changes in your health can affect all aspects of your life. Some people will need advice about legal and financial planning from a lawyer or advice centre.

Read further information about:

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Anticipatory Care Planning (ACP) is where you talk about what matters most when making plans for your care in the future. Anyone of any age can start ACP. Find out about ACP and how it can help you, your carer and your family.

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Short web course designed to help people who are thinking about choices in healthcare

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This short web course is designed to help people who are thinking about choices in healthcare. That includes patients, family members, carers, healthcare students, healthcare professionals, and policy makers. Patients are expected to be offered choices in treatments. But it can be hard in the confines of a short appointment, and with the stress of COVID-19. Both professionals and patients often find this difficult!

Begin Course

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There have been many changes in the way healthcare is organised and delivered during the last few decades. The COVID-19 pandemic has meant anxiety for many, lots of rapid changes in the NHS - and many fake claims of COVID-19 treatments online.

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Free Period Products: Highland | Free Period Products | The Highland Council

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Information regarding pick up and delivery information for free period products in Highland

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Free Period Products: Highland | Free Period Products | The Highland Council

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Information on how to access free period products in the Highland area

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Information and links to reusable menstrual products, from ScotGov

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Here's the good news

Nine out of ten respondents to our #TrialPeriod survey are now using reusable period products - would you? By giving reusables a #TrialPeriod you can reduce your environmental impact and have a comfortable, leak-free, more sustainable and hygienic period.

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Nine out of ten respondents to our #TrialPeriod survey are now using reusable period products - would you? By giving reusables a #TrialPeriod you can reduce your environmental impact and have a comfortable, leak-free, more sustainable and hygienic period.

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General pilates videos, but also specific classes for those with knee pain, back pain, arthritis and osteoporosis

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The exercises in this video are suitable for most people. They are general exercises only and are not aimed at treating any specific cause of pain or condition.

Get advice from a GP or health professional before trying it, especially if:

you have any concerns about your health

you are not sure if the exercises are suitable

you have any pre-existing health problems or injuries, or any current symptoms

Stop the exercise immediately and get medical help if you feel any pain or feel unwell.

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Improve strength, flexibility and balance with this pilates home video workout from the NHS Fitness Studio, where you can find a range of workout routines to suit you, whether your aim is to lose weight, improve your overall fitness, or de-stress.

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Self-help guide that uses cognitive behavioural therapy (CBT) to address chronic pain.

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Work through a cognitive behavioural therapy self-help guide to help you live with chronic pain.

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NHS approved free pilates session on YouTube, for those with chronic back pain

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NHS Highland Chronic Pain Management Service

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NHS Highland Chronic Pain Management Service

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Information about the local Chronic Pain Management Service.

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Living with long-term pain has a considerable impact on a person's quality of life.

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Free 5km weekly runs, and a weekly 2km junior run too

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parkrun is a free, community event where you can walk, jog, run, volunteer or spectate. parkrun is 5k and takes place every Saturday morning. junior parkrun is 2k, dedicated to 4-14 year olds and their families, every Sunday morning. parkrun is positive, welcoming and inclusive, there is no time limit and no one finishes last.

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Supports people to become more active as a way of improving their health and wellbeing. It is free and they work with anyone registered with a GP practice in the Highlands who would benefit from being more physically active. You can self refer via the website or be referred by your GP / health practitioner.

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ACTIVE Health

Active Health is a free and confidential one-to-one advice service for people (aged 16+) living in the NHS Highland area who would like to become more active to help their physical and/or mental health. Ask your GP or other healthcare professional to refer you or you can refer yourself direct.

What is active health?

Our Active Health project supports people to become more active as a way of improving their health and wellbeing.

There is no cost to participate and we work with anyone registered with a GP practice in the Highlands who would benefit from being more physically active.

how can active health support you?

Our Link Workers, Lisa and Jodi, will meet with you to discuss your motivation, interests, hopes and challenges. We understand it can be difficult to make changes and support you to take small steps towards activities you enjoy. It can be helpful to set goals and create a plan to keep track of how you’re getting on.

We currently work 1:1 by video call (or phone). We usually have 3 appointments spread over 3 months but there is some flexibility here and can be extended.. The initial meeting is up to 1 hour, followed by 2 x 30 minute reviews.

FAQs

Being more active has lots of benefits:

it can reduce your stress and anxiety

it protects you against chronic diseases

it helps maintain your muscle strength and balance

it helps with joint pain and reduces stiffness

it gives you more energy and improves your sleep

Making changes can be a really hard thing but help is available. Our Active Health project can support you to work out what sorts of activities would fit best with your lifestyle. Even if you’ve never been active or are living with or recovering from a medical condition, we can help you to find ways of being active that are enjoyable and will work for you.

Our friendly Active Health link workers will help you:

explore motivation, interests, challenges and hopes

set goals and form an activity plan

link in with local opportunities to get more active

discover online resources

We work with people 1:1 (usually by video call or telephone) and offer advice tailored to your needs, with follow-up sessions as needed. This is a completely free service.

The range of activities we discuss can be wide and varied, from walking to tai chi, pilates to ping pong, and all sorts in between.

It doesn’t have to involve organised group activities, you might prefer to build up short walks from home, move around the house, or join in with family activities.

active health

Listen here to Sofia, one of our 2021 Active Health participants, to hear how the project has helped her.

quotes from active health participants

“I feel much better in myself after walking, clearer head, more energy and feel much more positive about things, also feel really refreshed.”

“It’s helped me to see things differently, to notice changes in my activity levels and be more conscious of what I’m doing.”

“Prior to taking part in the project I did virtually no exercise. Meeting up with the link worker has given me the necessary motivation to get moving and enjoy it. It came at the right time and gave me the kickstart I needed.”

“It has helped massively and has changed my perspective. I have most definitely become more active, walking more and am doing things I didn’t think I was capable of.”

“I enjoyed the motivation that the sessions provided, I stuck to my plan throughout and didn’t get bored.”

Contact us

Meet the Active Health Team

Jodi & Lisa

Active Health Link Workers

Project supported by

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Active Health — Velocity Café & Bicycle Workshop

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Multiple free fitness videos, covering strentgth and flexibility, aerobic and yoga. There is also a strength and flex NHS podcast.

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NHS Fitness Studio: free online fitness videos, aerobics videos, strength and resistance videos, pilates and yoga videos and more.

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Structured programme available as an app or downloads which gives a structured way to gently go from walking to running over a number of weeks.

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Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit.
NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks.

What is Couch to 5K?

Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too.

The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.

How does Couch to 5K work?

Probably the biggest challenge a new runner faces is not knowing how or where to start.

Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started.

Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina.

Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start.

Who is Couch to 5K for?

Couch to 5K is for everyone. Whether you've never run before or you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier.

If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see a GP and discuss it with them first.

What are the benefits?

There are plenty of benefits from getting into running. For starters, it's an easy way of improving your physical health.

Running requires little equipment, but a good pair of running shoes that suit your foot type may help improve comfort.

Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.

There's evidence it may help increase bone density in some people, which can help protect against bone diseases like osteoporosis.

There are also mental benefits of running. Taking on the challenge of Couch to 5K can help boost your confidence and self-belief, as you prove to yourself that you can set yourself a target and achieve a goal.

Running regularly can also be a great stress reliever and has even been shown to combat depression.

Download NHS Couch to 5K

The podcasts feature a narrator, Laura, who guides you through the session, explaining when you need to run and when it's time to walk.

The podcasts also feature music to motivate you through the workout. They're designed to take you on 3 runs each week, leaving at least 1 day of rest in between each run.

There's 1 podcast for every week of the plan - except in weeks 5 and 6, which feature 3 podcasts in each.

This is because weeks 5 and 6 act as transitional weeks, which aim to progress you from a mix of running and walking into running for longer blocks of time.

How do I get started?

1. Download the Couch to 5K podcasts to your mobile device or computer. If downloading to a computer, you'll then need to copy the podcast on to your mobile device.

2. When will you run? The best way to ensure you stick with your running plan is to carefully work out how to fit Couch to 5K into your day.

3. Plan your route. You may want to look at a map to plan your route first so you can focus on running. There are lots of great websites out there to help you with this.

4. Think about safety. If you're planning to run outdoors, bear in mind that you may be less aware of your surroundings if you're wearing headphones. Watch out for other pedestrians, cyclists and vehicles. When running in the dark, make sure you can see where you're going and that other road users can see you. Consider running along routes with adequate lighting or wearing reflective clothing.

5. What gear? The most essential piece of kit is a pair of running trainers.

Better Health Couch to 5K app

The Better Health Couch to 5K app gives you a choice of coaches and helps you track your progress.

As well as Laura who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities, including Jo Whiley, Sarah Millican, Sanjeev Kohli and Steve Cram.

Community content from HealthUnlocked

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NHS Couch to 5K will help you get off the couch and gradually work you up to running 5km in just 9 weeks.

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National Gender Identity Service Scotland

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National Gender Identity Service Scotland

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NHS Scotland Site with information on Gender services

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The National Gender Identity Clinical Network for Scotland (NGICNS) website is an information hub providing access to information about the National Managed Clinical Network, gender care and services for Scottish transgender service users. The network was established in 2014, to bring together primary care, patient and third sector representation with the country's four gender identity clinics (GICs) and other gender identity specialists to help introduce the Gender Reassignment Protocol across Scotland, and to improve access to, and the quality of, gender identity services.

Please feel free to contact us with any queries you may have. We always welcome questions and feedback from patients, clinical staff, colleagues and others, and will do our best to help.

PLEASE NOTE: For patients and service users: we're sorry but the network staff cannot answer specific questions about your clinical care and will advise you to contact the appropriate GIC or provider. We can help you identify the appropriate contact if you are unsure.

Please note: To allow this website to display correctly, please ensure your Internet Explorer web browser is up to date, or use Firefox or Chrome.
To ensure you have access to the most up to date documentation please ensure your browsing cache / cookies are cleared.

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The National Gender Identity Clinical Network for Scotland (NGICNS) website is an information hub providing access to information about the National Managed Clinical Network, gender care and services for Scottish transgender service users.

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The project supports individuals aged 18 years and above who would like to increase their cycling skills and confidence so that they can cycle more, use their bike for active travel and improve their physical and mental wellbeing.

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Cycle to Health

The project supports individuals aged 18 years and above who would like to increase their cycling skills and confidence so that they can cycle more, use their bike for active travel and improve their physical and mental wellbeing.

Perhaps you have not cycled a bike before, it’s been several years since you were on a bike or you want to increase your confidence to cycle on the road - we can help!

What do we offer?

We work with small groups of up to 8 people with a similar cycling ability. We provide a 4 week programme of cycling skills and confidence building sessions, followed by a led ride to help you consolidate the skills you have learned. The programme of sessions will be tailored to meet the needs of the group, it may focus on essential cycling skills as well as road safety.

Skills sessions run on a Monday and Tuesday morning and afternoon, lasting up to 2.5 hours.

Partnerships & Opportunities

We also work in partnership with Happy Healthy Hilton to deliver a regular programme of sessions specifically for individuals living within the Hilton Community.

On completion of The Cycle to Health Skills programme there will be the opportunity for interested individuals to join our weekly Wellbeing Rides: these are supported group rides aimed at providing cyclists of all abilities access to regular cycling and social opportunities. They are designed to help integrate your skills and increase cycling confidence. The Wellbeing Rides take place on Wednesday mornings.

HOW DO I GET INVOLVED?

You can self-refer now to our skills and confidence building sessions by filling out the booking form. Once we have received your referral, we will be in contact to arrange a chat on the phone to introduce ourselves as well as discuss any questions or concerns you may have. If the project is suitable for you we will allocate you a place in a group of people with a similar cycling ability.

FAQs

Cycling has many benefits for your health as well as the planet. By making more journeys by bike you are not only improving your physical fitness and strength, you are reducing your carbon footprint and supporting the environment. As for your mental health, it can reduce feelings of stress, depression and anxiety. Focusing on your body and your surroundings can help you to appreciate the present moment rather than worrying about the past or future. The endorphins released in your body can help you to feel more energised and positive. Our programme is fun and sociable - a great way to meet new people!

We can also facilitate individuals to link in with other cycling opportunities if desired.

The Cycle to Health Team consists of two enthusiastic female project workers who are qualified cycle trainers and ride leaders. They have a good knowledge of cycling and experience of group work.

Trainers and comfortable clothes to wear (cycling specific clothing is not necessary)

Waterproofs and gloves ( in the winter)

Drink and snack

We can provide you with a project bike to use for the sessions if you do not already have a bike.

We can provide your own bike (if you have one) with a ‘Health Check’ that covers the cost of servicing and small repairs (if required) to make sure your bike is in good working condition.

We can also provide you with a helmet.

This project is fully funded and totally free for participants!

You don’t need to be physically fit to join our cycling programme, just a willingness to ride a bike!

We ride in small groups with qualified leaders on risk assessed routes in and around Inverness. Everyone is required to wear a helmet and high visibility clothing which we can provide if required. During the one-to-one phone call we will discuss any queries or concerns that you may have.

All covid rules and restrictions have been lifted in Scotland but the virus has not gone away. Velocity will follow the Government advice to help reduce the transmission risk of COVID-19. We ask that if you have had any COVID-19 symptoms (e.g. high temperature, a new continuous cough, loss or change to your sense of smell or taste) in the last two weeks that you notify us and do not attend the cycle session.

Contact us

Project supported by

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Cycle to Health — Velocity Café & Bicycle Workshop

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Information on sexually transmitted infections, contraception, gender identify and HIV, as well as information about how to access the service

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Young people aged 19 and under can now use our live chat function to ask questions and advice from one of our specialist nurses. The live chat will be available Monday to Friday 4pm to 6pm using the link in the botton right-hand corner of our website.

COVID-19 UPDATE

Our clinics are open and all appointments will firstly be by telephone followed by a face-to-face appointment if needed. Please call 01463 888300 to arrange an appointment or for advice.

Thank you for your co-operation during this time.

Accessing Our Services

Appointment for these clinics can be arranged by calling us on 01463 888300

How We Can Help?

If you're here you've probably got something on your mind you'd like to discuss with us.

Don't worry, were here to help. Lots of people have concerns about sex and sexual health, relationships and pregnancy. Our website aims to cover most of your questions and provide you with the information you're looking for.

If you still need help or guidance please get in touch.
If you're visiting one of our clinics, please complete the patient registration form below and bring it with you.

What we provide

Contraception including emergency contraception - emergency contraception in tablet form is available free of charge from most community pharmacies

Contraceptive Implants and Coils (coils are currently not provided within the Teen clinic)

Testing and treatment of Sexually Transmitted Infections (STIs) for everyone

HIV testing and treatment including post-exposure prophylaxis for HIV

Pre-exposure prophylaxis for HIV (PrEP)

Pregnancy testing and referral for termination of pregnancy

FREE condoms

General information and advice regarding sexual health and contraception

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Appointment for these clinics can be arranged by calling us on 01463 888300 If you're here you've probably got something on your mind you'd like to discuss with us. Don't worry, were here to help. Lots of people have concerns about sex and sexual health, relationships and pregnancy.

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Sexual Assault Response Co-Ordination Service

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Sexual Assault Response Co-Ordination Service

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The NHS Scotland sexual assault self-referral phone service can help to arrange care for you in the days following a rape or sexual assault. The service may be able to arrange for you to have a forensic medical examination (FME) at a SARCS without making a report to the police.

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The NHS Scotland sexual assault self-referral phone service can help to arrange care for you in the days following a rape or sexual assault. The service may be able to arrange for you to have a forensic medical examination (FME) at a SARCS without making a report to the police.

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The NHS Scotland sexual assault self-referral phone service can help to arrange care for you in the days following a rape or sexual assault. The service may be able to arrange for you to have a forensic medical examination (FME) at a SARCS without making a report to the police.

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Information on NHS Highland Social Gynaecology service- for Termination of Pregnancy

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Information on NHS Highland Social Gynaecology service- for Termination of Pregnancy

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Information on how to self-refer and also information leaflet on what to expect.

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Social Gynaecology is a service run for women who are pregnant and want to discuss their options, which may include having a termination. Although this service is not provided by Highland Sexual Health we can help signpost you to the service if required.

Your GP can also refer you to Social Gynaecology or you can refer yourself by phoning 01463 705667.

If you need futher information regarding termination of pregnacny during COVID-19, please see this Patient Information Leaflet from Social Gynaecology.

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Social Gynaecology is a service run for women who are pregnant and want to discuss their options, which may include having a termination. Although this service is not provided by Highland Sexual Health we can help signpost you to the service if required.

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By local menopause specialist Dr Hame Lata

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Information and support which includes a wide range of heart conditions

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For all your heart health questions, big or small. We're here to support you or your loved one with information on heart and circulatory disease you can trust.

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Support and advice for those who have had a cardiac arrest, and their families/carers

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Information for those who have suffered sexual trauma, with a step-by-step guide/support for attending cervical smears (best accessed on a phone)

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This our step-by-step guide to help you prepare, attend and complete your cervical screening test. We’ve worked with a team of experienced specialist psychologists, nurses, doctors and survivors to create this, and we hope it’s useful, whether you’re going to your GP, a sexual health clinic or an MB…

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Specifically good for those who are housebound

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Exercise at home for the over 50s - www.generationgames.org.uk

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Find out how to test your peak flow, what your scores mean, and how you can make the most of using peak flow to help you manage your asthma.

On this page:

What is peak flow?

Peak flow is a measure of how quickly you can blow air out of your lungs. You measure peak flow by blowing as hard and as fast as you can into a small hand-held device called a peak flow meter.

Peak flow can pick up changes in your airways, sometimes before you have any symptoms. If your airways are tight and inflamed, your peak flow score will be lower than normal. This could be a sign your asthma is getting worse.

When to check your peak flow

Talk to your GP or asthma nurse about whether you need to monitor your peak flow, how often, and what to do when your scores change.

Monitoring peak flow is most useful at key times. For example, if you're recovering from an asthma attack, or your treatment plan has changed.

You may be asked to keep a peak flow diary for a couple of weeks to help your GP confirm an asthma diagnosis. If you get a pattern of scores showing up and down variations which are not normal, it could indicate asthma including occupational asthma.

"Some people with asthma don't notice changes in their peak flow scores when they have symptoms," says Dr Andy Whittamore, Asthma UK's in-house GP. "Speak to your healthcare professional about why this might be, and how you can monitor your asthma safely."

Understanding your peak flow scores

People get different peak flow scores depending on their age, height, and gender.

Peak flow can vary at different times of the day too. For example, it's normal for your score to be slightly lower in the morning. The most important thing is whether your score is normal for you.

Keep a peak flow diary

To understand your own peak flow, you need to see a pattern of scores over time. So it's important to note down your scores every day, whether you're using peak flow all the time, or have been asked by your GP to use it for two or more weeks to see how your asthma is.

You can do this using our peak flow diary. Or you might want to use a calendar on your phone to note your scores.

You and your GP or asthma nurse can then look at the scores you've been getting and identify what score to expect when you're well.

Your best score

The score that's usual for you when you're well is sometimes called your 'best score'.

If you're using your medicines as planned and following your action plan, you should stay close to your personal best score most of the time.

If you've had a change of medicines recently, a good peak flow score can reassure you that your new medicines are working well.

You need to record your peak flow for at least two weeks to get a personal best score. Ask your GP to re-assess your best score if it's been a few years since it was checked.

Lower than your best score

If you get a peak flow score that's lower than your best score, it can act as an early warning sign and help you prevent an asthma attack.

It can also help you identify triggers, allergies, or infections that could be making your asthma worse. For example, you might notice lower peak flow readings when pollen's high, or you've got a cold, or when you're at work.

In your peak flow diary, there's a space to make a note if you've had symptoms or if you think there's a reason why your readings could be lower than normal.

Talk to your GP or asthma nurse about what low scores you need to look out for and what action you need to take. You can write this down on your asthma action plan.

How much daily change is normal?

The scores you get, and any changes from them, are very personal to you. You and your GP can agree what changes you need to look out for and what action you need to take.

It is usual to see slight variations, either between morning and evening scores or from one day to the next. Your GP or asthma nurse will be looking at percentages of your personal best score.

For example, a score which is within 20% lower than your usual personal best score is usually considered normal and nothing to worry about.

But a score which is 20-50% lower means you need to take action - see your GP or follow the instructions agreed in your action plan.

If you do not have your action plan to hand take your reliever inhaler right away. Call your GP or 111 for an urgent assessment. If the reliever inhaler does not completely relieve your symptoms call 999.

How to use a peak flow meter

When you first get a peak flow meter, ask your GP, asthma nurse, or pharmacist to show you how to use it and how to take a reading.

Take these steps to make sure you use your peak flow meter correctly:

1. Pull the counter (the red arrow) back as far as it will go to the top near the mouthpiece.

2. Stand or sit upright - choose what's most comfortable for you and always do it that way.

3. Take the deepest breath you can.

4. Make sure your mouth makes a tight seal around the mouthpiece.

5. Blow as hard and as fast as you possibly can into the meter.

6. Write down your score (the number next to the pointer).

7. Do this three times in a row so you get three scores (all three scores should be roughly the same).

8. Use the highest of these scores to fill in your peak flow diary.

You'll get the most useful results if you:

Check your peak flow at least twice a day, every day to get a useful pattern of results. Ask your GP how often and for how long, they would like you to take your peak flow readings.

Check it at the same time every morning and every evening. Remember, the earlier you do your peak flow test after waking up, the lower the score will be. This is because scores are naturally lower early in the morning.

Use your peak flow meter before you take your asthma medicine otherwise it will change the score.

Use your best effort every time you blow into the meter so you're comparing like with like.

Use the same peak flow meter every time.

Top tips for using peak flow to monitor your asthma

1. Write down your symptoms and what you've been doing too. For example, 'I exercised on Tuesday' or 'I came into contact with a pet.' There's space for you to do this in your peak flow diary. It helps you and your GP understand how different triggers affect your asthma and may help you prevent future dips.

2. See your GP or asthma nurse if you're having symptoms or you're using your reliever inhaler three or more times a week, even if your peak flow score is good.

3. Take your peak flow diary to your asthma review and any other asthma appointments to show your GP, asthma nurse, or consultant how your asthma has been

4. Always use an asthma action plan alongside your peak flow diary so you know what to do if your asthma symptoms get worse. There's space on the plan for you to write down actions you and your GP have agreed if your peak flow score is lower than usual.

5. If you're finding it difficult taking your peak flow, or if you feel breathless or tight-chested afterwards, speak to your GP or asthma nurse.

6. Keep your peak flow meter clean.

Where to get a peak flow meter

You can get a peak flow meter on prescription from your GP or asthma nurse. If you pay for your prescriptions, you'll need to pay the usual cost for one peak flow meter.

You can also buy a peak flow meter yourself from a pharmacy or online. You need to make sure it has an EU standard scale. And if you're buying one for a child, it should have a smaller mouthpiece and a lower scale.

Most peak flow meters come with a peak flow calendar to note your scores or your GP will give you one. You can also download our peak flow diary.

For more advice about peak flow, call our Helpline on 0300 222 5800 (9am-5pm, Monday -Friday) to talk to a respiratory nurse specialist. Or you can WhatsApp them on 07378 606728.
Last updated November 2020 Next review due November 2023

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Find out how to test your peak flow, what your scores mean, and how you can make the most of using peak flow to help you manage your asthma. Peak flow is a measure of how quickly you can blow air out of your lungs.

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Information regarding being referred urgently for suspected cancer

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Information regarding being referred urgently for suspected cancer

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Your urgent suspicion of cancer referral (Scotland)

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This printer-friendly downloadable leaflet helps patients in Scotland who have been given an urgent suspicion of cancer referral by their GP to prepare for their appointments and tests.

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NHS + other organisations have come together to provide this set of resources to help understand Chronic Pain.

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There are actually many ways to retrain your pain system, but they all begin with understanding your pain. In fact, understanding that pain is much more complex than a signal from damaged tissues is one of the best things you can do to start your journey to recovery - many people say that their pain began to reduce as soon as they understood it better.

The goal is to re-train your pain system back to providing protection when you need it, but not when you don't.

Start by developing an accurate understanding of your pain system and how it can become overly protective. This overly responsive pain system is the result of the amazing ability of all of our body systems to adapt. Sometimes when injured tissues heal, they don't look the same as they did before your injury - think of a scar from an old cut - but they can still adapt to being stronger and fitter and less painful.

Understanding is very important when it comes to pain because pain depends on what it means to you. If you can change the meaning of your pain, then you can change your pain!

Knowledge is power and really knowing that your system is overprotective, and really understanding that pain is affected by thoughts, feelings, moods, sayings - the list of things is just way too long - pain can be turned up by anything that can trigger a protection response and turned down by anything that makes your system feel safe. You might find that with understanding comes a renewed confidence to move - even when it hurts - and to nudge your system little by little.

Find a good coach. A good coach will help you understand your pain better and to identify the things that make your pain worse and things that make it better. A great coach, with training in pain science (you can ask your physio, OT, doctor or nurse if they have this), will teach you how to plan your recovery, one week at a time, and encourage you to persevere and 'train smart'. Remember your coach can guide you, but this is a journey that you have to take.

You can start without a coach too - moving just a little more than you normally would and doing something that lifts your heart rate - little by little - is actually the best way to train your system to be less protective. You might have to be patient - sometimes it is slow going and you can have set-backs - but remember pain is protecting you, not telling you that you have damaged yourself.

Being creative in managing your journey is likely to help. Our brains love to get new information or to be reminded of situations or activities that are full of safety messages.

Never forget that your brain is always looking out for you. Even thoughts and feelings, social interactions, and life's day-to-day events can powerfully influence your pain. Remember too, the trick is not to avoid all life's challenges but to retrain your system to cope with them.

Sounds challenging right? Well it is, which is why you might need some coaching. Take a long-term approach - this is a journey. You might have to teach your nearest and dearest about pain too - they might not realise it, but the way other people understand your pain, can affect your pain

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There are actually many ways to retrain your pain system, but they all begin with understanding your pain. In fact, understanding that pain is much more complex than a signal from damaged tissues is one of the best things you can do to start your journey to recovery - many people say that their pain began to reduce as soon as they understood it better.

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Local cancer support centre, with a range of support services for patients and their families

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Maggie's is a charity providing free cancer support and information in centres across the UK and online.

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Wide range of resources and a helpline for those with cancer

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Do something Mighty in 2024

Take on a Mighty Hike to support people living with cancer. Choose from 15 routes and challenge yourself to a full or half marathon across some of the UK's most breathtaking landscapes! Sign up today and get 20% off with EARLYBIRD20.

Do something Mighty in 2024

Take on a Mighty Hike to support people living with cancer. Choose from 15 routes and challenge yourself to a full or half marathon across some of the UK's most breathtaking landscapes! Sign up today and get 20% off with EARLYBIRD20.

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Macmillan Cancer Support | The UK's leading cancer care charity

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Macmillan Cancer Support is here to listen, support you through treatment, and help with money. We fundraise so we can do whatever it takes.

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Information for patients and carers on all aspects of palliative care, including information on planning ahead and practical advice

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Palliative care is about improving the quality of life of anyone facing a life-threatening condition. It includes physical, emotional and spiritual care.

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Care and support through terminal illness | Marie Curie

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Information and support for those with terminal illnesses and their families. They have a helpline also.

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Help us be there when it counts for those who need us, whatever the illness, wherever they are, right to the end.
Find out more

We'll care for you at home and in our hospices, and give you practical and emotional help over the phone and online.

Our services

How we can help

We've been there for people at the end of life for 75 years. Help us be there for the next 75.

Read more

Marie Curie's 75th anniversary

From festive cards to stocking fillers, our online shop has everything you need this season. Every penny you spend brings care, comfort and joy to even more people.

Shop now

Our Christmas shop is open

Information on what to expect - from day-to-day caring to looking after your own needs.

Caring for someone with a terminal illness

Companion volunteers provide free emotional and practical companionship for people at or approaching the end of life, and those close to them.

Companions

Marie Curie Bereavement Support Service is a nationwide free listening service for people grieving the loss of loved ones from terminal illness.

Bereavement support service

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Marie Curie | The UK's leading end of life charity

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Marie Curie is here for anyone with an illness they're likely to die from, and those close to them. Whatever the illness, wherever you are, we're with you to the end.

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Breast Screening Information NHS Highland

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Breast Screening Information NHS Highland

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Breast screening

If you are a woman between 50 and 70 years old and live in Scotland you will automatically be sent an invitation for breast screening in the post every 3 years.

If you are over 70 you will not automatically be sent an appointment but you can call to make your own appointment every three years.

To make an appointment you can phone your local screening centre.

You can also contact the centre if you think you missed your last appointment.

Highland residents contact

North of Scotland Breast Screening (Inverness)

Telephone: 01463 705 416

Argyll and Bute residents contact

West of Scotland Breast Screening (Glasgow)

Telephone: 0141 800 8858

Why does the NHS offer breast screening?

Breast cancer is the most common cancer in women.

Around 4800 women are diagnosed with breast cancer in Scotland each year.

Around 130 women are prevented from dying each year because of breast screening.

The NHS offers breast screening to reduce the number of women who die from breast cancer.

Screening does this by finding breast cancers at an early stage when they are too small to feel.

Breast screening does not prevent breast cancer.

What happens during breast screening?

Breast screening involves all female staff (mammographers)

At your appointment you will be asked to undress from the waist up.

It is helpful to wear a skirt or trousers.

You undress in private and put back on a top of your own to cover up.

Do not use spray deodorant or talcum powder for screening as it can affect the x-ray.

You will be asked a few questions and given the chance to ask any of your own.

The mammographer will take four x-rays (mammograms) 2 of each breast.

Your breast is held firmly between two special plates for a few seconds so a good image can be taken.

You do not feel the x-ray itself.

You can ask to stop at any time.

Where do I go for breast screening?

Where you go for screening depends on where your GP practice is.

Screening is offered at the Highland Breast Centre, Raigmore Hospital, Inverness and at mobile screening units across the Highlands and Argyll and Bute.

Your invitation letter will tell you where to go.

When do I get my results?

Your results will be sent to your home address within 3 weeks. Your GP will also be sent a copy of your results.

What results might I get?

The majority of women will be told that their mammograms are clear and they will be invited for breast screening again in three years time. This means your mammogram shows no sign of cancer.

Around five in 100 women will be invited to attend an appointment for further tests. This means the mammogram shows an area the doctors would like to look at more closely.

Around four of the five women invited for further tests will be found not to have breast cancer.

Around 1 out of the 5 women invited for further test will have breast cancer.

Other information

If you have any questions about breast screening, you might like to visit Get Checked Early where you can find further advice, including facts, what to look for and watch a video produced by NHS Scotland, featuring actress Elaine C Smith.

The leaflet "Breast screening - helping you decide" is available in a number of languages.
Breast cancer is very common - whatever your age is don't ignore these symptoms.
Tell your GP if you notice:

A lump, area of thickened tissue or bumps in either breast.

A change in the size or shape of one or both breasts.

A lump or swelling in either of you armpits.

Skin that appears like orange peel.

Crusting around the nipple.

A leaking nipple which may or may not be streaked with blood.

Dimples or skin that's become drawn in.

A nipple that's become turned in.

More information about checking your breast can be found on the Breast Cancer Care website

Screening information for the transgender community can be found on the NHS Inform website.

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“Don’t ignore your breast screening appointment; it could save your life.”

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Wide range of information about physical and mental health conditions. A good first step in finding out more about a specific condition

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NHS inform information translated into other languages

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NHS inform information translated into other languages

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Health and care information in other languages and formats, including British Sign Language (BSL) and Easy Read

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For information on social work and health visitor contacts, as well as a parenting section, please see this associated resource

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NHS Scotland resource outlining symptoms of common childhood infections with information for parents about what to do and when to worry/seek help.

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Manage Medicines NHS site for those on lots of medications

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Manage Medicines NHS site for those on lots of medications

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Helpful site for those on multiple medications for their conditions, explaining pros and cons of each medication. Useful to look at prior to medication reviews.

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Information about the Pharmacy First service, where pharmacists can assess and treat certain conditions

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Information on the services provided by community pharmacies, including NHS Pharmacy First Scotland and the NHS Chronic Medication Service.

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Nature Walks for Wellbeing are 90 minute sessions that use nature walks to provide mindful nature-based therapy to those suffering from mental illness, and those just taking care of themselves

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Nature Walks for Wellbeing in and around Inverness

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Site with trans-specific resources and support, including information about healthcare and information for GPs too

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Nobody teaches you how to be a patient

We're pleased to launch our new resource written by neurodivergent, chronically ill and disabled trans people, for neurodivergent, chronically ill and disabled trans people. It's about overcoming barriers to healthcare and even if you're not in the target audience, it's still well worth a read.

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TransActual UK share facts about trans rights, UK law, NHS healthcare and transphobia. We share transgender people's lived experiences and rights through quotes, blog posts and articles. There's information for trans men, trans women and non-binary people as well as information for allies, journalis

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Website providing "Honest advice about contraception, pregnancy, STIs and pleasure."

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We're here to give you honest advice about contraception, pregnancy, STIs and pleasure.

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"a One-stop-shop providing virtual information and support to help people manage their physical and mental well-being"

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Your MS Wellbeing Hub is a one-stop-shop for information and virtual support for you and your family when living with MS in Scotland.

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Great list of local initiatives and groups to help people make use of the green spaces in and around Inverness. Also lists volunteering opportunities.

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NHS Highland Patient site for those with lung/respiratory conditions. Includes patient information, self management plans, information regarding work and air pollution.

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respiratory resource hub - for patients and carers

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Respiratory Resource Hub - for patients and carers

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Respiratory Resource Hub - for patients and carers

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TranzWiki is a comprehensive directory of non-commercial groups and organisations supporting or assisting trans and gender diverse individuals, their families and friends across the UK.

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Tranzwiki – – Gender Identity Research & Education Society – Tranzwiki directory

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TranzWiki is a comprehensive directory of non-commercial groups and organisations supporting or assisting trans and gender diverse individuals, their families and friends across the UK.

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Latest coronavirus (COVID-19) guidance from NHS Scotland and the Scottish Government, including protective measures, how to get a test and how to self-isolate

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Latest coronavirus (COVID-19) guidance from NHS Scotland and the Scottish Government, including physical distancing measures and advice for infected households

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This booklet is for people who have had a COVID-19 infection and have ongoing signs and symptoms.

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This booklet is for people who have had a COVID-19 infection and have ongoing signs and symptoms.

It may also be helpful for:

parents of children who have had COVID-19

other family members, partners, friends and carers.

This booklet explains the recommendations in a guideline, produced by the Scottish Intercollegiate Guidelines Network (SIGN), the National Institute for Health and Care Excellence (NICE) and the Royal College of General Practitioners (RCGP) on managing the long-term effects of COVID-19.

The booklet explains:

common symptoms of long COVID

how you would be assessed if you have new or ongoing symptoms after having COVID-19

test that may be part of your assessment

how your care will be planned and who will be involved in your care

what can help

where you can find more information about your recovery.

The guideline is based on what we know from current medical research. It also gives advice based on the opinion of healthcare professionals who are trained on how best to manage your care.

SIGN, NICE, and the RCGP are developing the guideline using a 'living' approach, which means that the guideline will be reviewed and updated when new research comes out. This booklet will be updated at the same time.

We are happy to consider requests for our publications to be made available in other languages or formats. We ask you to complete a to help us make a decision on whether to proceed. Factors affecting the decision include level of demand, cost to translate, availability of interpretation services, other format(s) available and subject matter of the publication.

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This booklet explains the recommendations in a guideline, produced by the Scottish Intercollegiate Guidelines Network (SIGN), the National Institute for Health and Care Excellence (NICE) and the Royal College of General Practitioners (RCGP) on managing the long-term effects of COVID-19.

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Information regarding symptoms of Long COVID

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Longer-term effects of COVID-19 (long COVID)

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Information and support for people with longer term symptoms of coronavirus (long COVID) including cough and breathlessness

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British Association of Urological Surgeons

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British Association of Urological Surgeons

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Information on various urology operations but also includes information on treating incontinence and how to keep a bladder diary

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Leaflets are in Adobe Acrobat™ (PDF) format and can be downloaded, printed or saved on your computer. Most computers can read these files but, if yours cannot, you will need to download the free Acrobat Reader DC™ software by clicking the logo (left).

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Leaflets are in Adobe Acrobat™ (PDF) format and can be downloaded, printed or saved on your computer. Most computers can read these files but, if yours cannot, you will need to download the free Acrobat Reader DC™ software by clicking the logo (left).

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For menopause information in Polish see Polish | Translations (nhsinform.scot)

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Information about all aspects of the menopause

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Education and support for those with Coeliac Disease

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Coeliac UK - the independent charity for people living gluten free. We fund critical research into coeliac disease and fight for better availability of gluten free food.

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Information and support for those with Irritable Bowel Syndrome

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We are the national charity supporting people living with irritable bowel syndrome. Our mission is to provide information and advice, working alongside healthcare professionals to facilitate self-management. Thanks to your donations, we help thousands of IBS sufferers to live well with this debilitating condition.
Office hours Monday-Friday 9am -4.30pm

During this challenging time for all of us, the team at The IBS Network are doing our best to keep the office open for our members and all those who need our help and support.

As an employer, the charity also has a responsibility to its dedicated team. Over the forthcoming weeks, and possibly months, we have put in place a rota system whereby the office is staffed by one person, supported by others working from home.

We are following the daily updated advice of the government and the World Health Organisation, so our working pattern may change. We will do all that we can to stay in touch and continue supporting our community at this time of uncertainty.

We would ask that should you call the office and receive no reply that you be patient, our one member of staff will very likely be on the phone helping others. Feel free to leave us a message and we will call you back. Likewise, your email will be answered, it might just take a little longer than usual.

Take care and keep healthy.

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We are the national charity supporting people living with irritable bowel syndrome. Our mission is to provide information and advice, working alongside healthcare professionals to facilitate self-management. Thanks to your donations, we help thousands of IBS sufferers to live well with this debilitating condition.

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We now have a Physiotherapist within the practice, please contact reception to book an appointment directly

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We now have a Physiotherapist within the practice, please contact reception to book an appointment directly

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Information on self-management, exercises, work-related issues and individual condition information

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Muscle, bone and joint injuries / problems | NHS inform

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An injury is damage to the body that's often caused by accidents, falls, hits and contact during sports.

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Start Back Info Leaflet for those with Back Pain

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Start Back Info Leaflet for those with Back Pain

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Breathlessness advice video for those with Long COVID

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A video course to help people with Long COVID manage their breathlessness.

On this page:

About this course

In this series of 4 videos, you'll learn different techniques to use when you're feeling breathless, as well as information about how breathlessness can affect the way you feel.

These breathing techniques will help you manage your breathlessness. They will help you use your breathing muscles in the best way and help you get your breath back if you become short of breath.

Modules: Managing breathlessness
Next: Introduction to breathlessness →
We've developed this information with funding from Garfield Weston Foundation. The Foundation had no influence on the information, which was developed in line with our usual Asthma + Lung UK information production process.

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Watch: Managing breathlessness - British Lung Foundation

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A video course to help people with Long COVID manage their breathlessness. In this series of 4 videos, you'll learn different techniques to use when you're feeling breathless, as well as information about how breathlessness can affect the way you feel. These breathing techniques will help you manage your breathlessness.

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Symptom Checker, Health Information and Medicines Guide

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MENTAL HEALTH

Many of us have intrusive, unwanted thoughts sometimes, but we usually manage to brush them aside without them affecting our lives. But according to OCD UK, around 750,000 people in the UK are thought to be living with severe, debilitating obsessive compulsive disorder - a mental health ...

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Symptom Checker, Health Information and Medicines Guide

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The same info as provided by GPs to patients during consultations,health/disease leaflets,patient support orgs,all about medicines,book GP appts online,interactive patient experience forum

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Exercise sheets for those with joint pains

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Try these exercises for neck, shoulders, knees, back, hips, feet, ankles, toes, wrists, fingers and hands to manage your condition and maintain healthy joints.

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Information and resources about the menopause.

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Rock My Menopause - Menopause Information

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Our menopause campaign will empower you with the information you need to become menopause aware to talk to your GP and loved ones with confidence.

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There is a page dedicated to mental health resources in the same format as this. Please click the link below

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There is a page dedicated to mental health resources in the same format as this. Please click the link below

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NHS Highland Infant Feeding Information 

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NHS Highland Infant Feeding Information 

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Links to local breastfeeding support information and groups (please contact the numbers given due to the chance that group information may not be up to date)

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Breastfeeding the healthiest option for you and your baby.

It has many health benefits both for you and your baby.
Women who have breastfed are at lower risk of: Babies who are breastfed are less likely to get:

Hip fractures

Gastro-intestinal infections

Respiratory infections

Necrotising enterocolitis

Urinary tract infections

Ear infections

Allergic disease - eczema and wheezing

Insulin-dependant diabetes mellitus

Sudden infant death syndrome

Childhood leukaemia

Cardiovascular disease in later life

Ear infections

Breastfeeding needs everyone's support and this site is intended to allow you access to NHS Highland Policies, leaflets and Breastfeeding Friendly Scotland scheme to enable you to breastfeed effectively for as long as you both wish.
Breastfeeding Friendly Scotland Scheme
NHS Highland supports Breastfeeding Friendly Scotland (BFS). This is a national scheme you can sign up to for free. It's backed by Scottish Government and run by local health boards.
It aims to help businesses and people who breastfeed know their rights and responsibilities.
Businesses in the scheme display an award with this logo :

For further information and/or sign up to Breastfeeding Friendly Scotland award please send an email to:

high-uhb.breastfeedingfriendlyhighland@nhs.net

Breastfeeding Friendly Membership Application Form.pdf

Baby Friendly Welcome Sticker Scheme Participants.pdf

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Breastfeeding the healthiest option for you and your baby. It has many health benefits both for you and your baby.

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The information contained in this app is linked to muscle, bone and joint self-management information on NHS inform.
In this app you'll find: advice on common muscle, back and joint problems, exercises and video clips to help you get moving safely, information for employees, managers and employers to help with work, reminders to do your exercises and a log to keep a note of your progress

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A musculoskeletal (MSK) disorder is any injury, disease or problem with your muscles, bones or joints.

Muscle and joint problems are the biggest cause of work absence and physical disability in the UK. In Scotland, over a million people spoke to their GP for a muscle or joint problem last year.

About this app

The NHS 24 MSK Help app was developed with the help of Scottish patients, doctors, MSK therapists, pharmacists and employment services.

The information contained in this app is linked to muscle, bone and joint self-management information on NHS inform.

Features

Getting quick access to good information can help you get back to normal quicker after a muscle, back and joint problem.

In this app you'll find:

advice on common muscle, back and joint problems

exercises and video clips to help you get moving safely

information for employees, managers and employers to help with work

reminders to do your exercises and/or attend any appointments

a log to keep a note of your progress

Get the app

The NHS 24 MSK app is available on Google Play and the App Store for iPhone and iPad.

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A musculoskeletal (MSK) disorder is any injury, disease or problem with your muscles, bones or joints. Muscle and joint problems are the biggest cause of work absence and physical disability in the UK. In Scotland, over a million people spoke to their GP for a muscle or joint problem last year.

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Highland-based organisation with a number of groups, information and support for those living with long-term conditions. There is an online course, and meetings also, all with the aim of promoting self-management

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Information on dental registration and also for emergency dental care for those who are unregistered.

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Out-of-hours dental emergency service

Outwith the dental helpline hours shown, phone 111. The NHS24 111 service provides urgent care and advice when your GP, pharmacy or dental practice is closed - Know Who To Turn To.

Your symptoms will be assessed to ensure you get appropriate date care but only if it's an emergency, for example, if you have:

severe pain that cannot be controlled with over-the-counter painkillers

swelling that is affecting your mouth, face or neck making it difficult for you to breathe or swallow

bleeding that won't stop after one of your teeth has been taken out

an injury to your mouth

By appointment only - we do not provide a drop-in service. Patients are prioritized according to clinical need.

Appointments are available on Saturday and Sunday for relief of dental pain, providing emergency dental care only. The out-of-hours service also operates on some public holidays - Christmas, New Year and Easter.

Services are located in:

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Dental helpline and emergency dental treatment | NHS Highland

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Contact phone numbers for the dental helpline and out-of-hours emergency dental services.

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For out-of-hours dental emergencies

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Factsheets for women on libido, pain during sex, sex and aging and orgasm problems

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For Women Factsheets - Sexual Advice Association

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Sexual problems in women are common. The main types include: a lack of sexual desire, a lack of sexual arousal, problems with orgasm and pain during sex.

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Information and support for young people including details of a support group that meets locally

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You can make a difference... Get a full rundown of our digital services for young people during the pandemic Find out more There's loads of ways you can help us make Scotland the best place to grow up for LGBTI young people Find out more

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Other identities and challenges

We're using 'LGBTIQ+' as an umbrella term. But we know that LGBTIQ+ people do not exist as one group. Everyone is different. Our identities are a complicated mix of factors, including:

age

ethnicity

religion

cultural background

socio-economic background

gender identity and gender expression

sexuality

physical ability

many other characteristics.

You might face many challenges in your life that other LGBTIQ+ people don't face, or even understand. This might include many other kinds of discrimination, social exclusion or social disadvantage.

This can make you even more likely to develop problems with your mental health, and make it even harder to get help.

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We're using 'LGBTIQ+' as an umbrella term. But we know that LGBTIQ+ people do not exist as one group. Everyone is different. Our identities are a complicated mix of factors, including: age ethnicity religion cultural background socio-economic background gender identity and gender expression sexuality physical ability many other characteristics.

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Imaan is a charity that supports lesbian, gay, bisexual, trans, queer or questioning (LGBTQ) Muslims, providing an online forum where people can share experiences and ask for help.

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LGBT Foundation provide a wide range of services to support lesbian, gay, bisexual and trans people.

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Organisation promoting the health, wellbeing and equality of LGBT+)adults in Scotland.

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Scottish brand of Stonewall providing information and support for LGBT communities . There is a weekday helpline available

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Information and support for lesbian, gay, bisexual and transgender (LGBT) communities and their allies on issues including asylum, coming out, criminal law, discrimination, hate crime, parenting rights, and LGBT partnership rights.

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Prostate cancer support and information

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Risk checker

1 in 8 men will get prostate cancer. If you're over 50, or you're black, or your dad or brother had it, you're at even higher risk.

Prostate cancer is not always life-threatening. But when it is, the earlier you catch it the more likely it is to be cured.
Answer three quick questions to check your risk.
Check your risk

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We want to stop prostate cancer being a killer. We fund groundbreaking research, drive improvements in treatment, and fight injustice in care.

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Highland-based enterprise offering No-phone nature walks and activities

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No phone, Less stress, More connection. Become a member or come to one of our one off events. The best way to unplug and connect with nature.

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Partnership for Wellbeing Local Health Walks

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Partnership for Wellbeing Local Health Walks

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Local walking groups. There is also a free 12 week walking programme organised by the same organisation, starting in 2022, info at First Foot Forward — Partnerships for Wellbeing (p4w.org.uk)

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Nordic Walking for People with Parkinson's

Come and join us - try walking with poles in a small, friendly group setting led by a trained instructor; 12 week introductory programme in partnership with Parkinson's UK, poles provided.

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Join a walk - Partnerships for Wellbeing

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Come and join us - try walking with poles in a small, friendly group setting led by a trained instructor; 12 week introductory programme in partnership with Parkinson's UK, poles provided.

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Free organised walks that anyone can join, including options for health walks. There is a list of local options available

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Paths for All is a Scottish charity. We champion everyday walking for a happier, healthier Scotland

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Helpful infographics on exercise recommendations for various age groups and in pregnancy

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Guidance from the Chief Medical Officers in the UK on the amount and type of physical activity people should be doing to improve their health.

UK Chief Medical Officers' report

Guidance to help health professionals, policymakers and others working to promote physical activity, sport and exercise for health benefits.

Communications

Guidance for government administrations, public health agencies and partners to develop messaging for the CMOs' physical activity guidelines.

Infographics

Infographics explaining the physical activity needed for general health benefits at different life stages.

Research and analysis

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Guidance from the Chief Medical Officers in the UK on the amount and type of physical activity people should be doing to improve their health.

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For a list of information on alcohol or drug addiction please see the mental health column which will take you to a list of local and national support services

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For a list of information on alcohol or drug addiction please see the mental health column which will take you to a list of local and national support services

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Advice on safe drinking levels, tips on how to cut down and an online/app based unit tracker to allow you to keep an eye on your drinking habits.

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Drinkaware provides independent alcohol advice, information and tools to help people make better choices about their drinking.

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Information and facts about drug use, as well as online and phone support

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Whether you've taken drugs, are thinking of taking them, or are just curious and want to know more, it's important to know the real facts about drugs. Know the highs, know the lows, know the risks. Learn everything you need to know about drugs right here.

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Honest information about drugs.

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Find out everything you need to know about drugs, their effects and the law. Talk to Frank for facts, support and advice on drugs and alcohol today. | FRANK

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You can be referred for smoking cessation support via the medical practice (please contact reception for this) or get support via your community pharmacy also, both free via the NHS

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​Information on the benefits of quitting smoking to you and those around you. Find the support you might need to make your quit attempt a success.

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Scottish Palliative Care Patient Information Leaflets

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Scottish Palliative Care Patient Information Leaflets

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Patient information on medications used in palliative care

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Patient Information

Patient medication information leaflets

A range of patient information leaflets have been produced to provide patients and carers with an explanation of drugs used within palliative care.

Further patient information is available in the NHS Inform Palliative Care Zone at https://www.nhsinform.scot/care-support-and-rights/palliative-care

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Patient medication information leaflets A range of patient information leaflets have been produced to provide patients and carers with an explanation of drugs used within palliative care. Further patient information is available in the NHS Inform Palliative Care Zone at https://www.nhsinform.scot/care-support-and-rights/palliative-care

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Information including videos on all types of contraception

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There are many types of contraception available and none are perfect. The Contraception Choices website provides honest information to help weigh up the pros and cons.

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Scotland-specific sexual health information on a range of topics

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We're guessing you're here because you've got something on your mind. Well don't worry. Loads of people have questions about sex and sexual health, relationships and pregnancy, so we've pulled together the most common ones here. Get started

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Find out about the different methods of contraception, how to use it, where to get it and which is right for you

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Pre-Exposure Prophylaxis Info for those at high risk of getting HIV

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Pre-Exposure Prophylaxis Info for those at high risk of getting HIV

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PrEP is available through sexual health clinics.

To find out more about PrEP, including PrEP information and your local sexual health services, visit your local health board website or your contact your local community sexual health organisation.
Will I be eligible for PrEP from the NHS in Scotland?
PrEP is available to people who are considered to be at high risk of contracting HIV.

This will be assessed by sexual health doctors. Current eligibility criteria for PrEP on the NHS in Scotland are:

Aged 16 or over.

Have a confirmed HIV negative test in a sexual health clinic.

Able to attend for regular 3 month reviews.

Willing to stop taking PrEP when no longer eligible.

Resident in Scotland.

Plus, one or more of the following criteria:

Current sexual partners, irrespective of gender, of people who are HIV positive who have a detectable viral load.

Cis and transgender gay and bisexual men, other men who have sex with men, and transgender women with a documented bacterial rectal sexually transmitted infection in the last 12 months.

Cis and transgender gay, bisexual men and other men who have sex with men, and transgender women reporting condomless penetrative anal sex with two or more partners in the last 12 months and likely to do so again in the next three months.

Individuals, irrespective of gender, at an equivalent highest risk of HIV acquisition, as agreed with another specialist clinician.

Further information
Read the Know about PrEP prevent HIV (Scotland edition) information booklet

Download the PrEP criteria flow chart

For information on what's happening in England, visit PrEPster

For information on sourcing PrEP outside the NHS, visit I want prep now

For more detailed information on taking PrEP, see the PrEP in Scotland i-Base guide

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Where can I get PrEP in Scotland? PrEP is available through sexual health clinics. To find out more about PrEP, including PrEP information and your local sexual health services, visit your local health board website or your contact your local community sexual health organisation. Will I be eligible for PrEP from the NHS in Scotland?

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Royal College of Obstetrics and Gynaecology Patient Leaflets

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Royal College of Obstetrics and Gynaecology Patient Leaflets

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Wide range of patient information on a range of topics

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Royal College of Obstetricians & Gynaecologists

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Our patient information leaflets are designed for you and others involved in your care. All the information comes from up-to-date and carefully checked guidance for doctors, but it's been written in a way that makes it clearer for non-medical people. Find out more about how we produce our patient information leaflets.

You can browse all of our patient information leaflets below, see all our guidelines on a particular topic (see 'filter by subject') or search for a specific word or phrase.

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Our patient information leaflets are designed for you and others involved in your care. All the information comes from up-to-date and carefully checked guidance for doctors, but it's been written in a way that makes it clearer for non-medical people. Find out more about how we produce our patient information leaflets.

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BUMPS (Best Use Of Medications In Pregnancy)

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BUMPS (Best Use Of Medications In Pregnancy)

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Website created by the UK Teratoligy Information Service who have created freely available bumps information leaflets toprovide women and their partners with the facts that they need to make informed decisions, in conjunction with their healthcare provider, about use of a medicine (or medicines) in pregnancy.

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This information is not intended to replace the individual care and advice of your health care provider. The decision to start, stop, continue or change a medicine before or during pregnancy should be made together with your health care provider. When deciding whether or not to use a medicine in pregnancy you need to weigh up how the medicine might improve your and/or your unborn baby's health against any possible problems that the drug may cause.

As many as 1 in every 5 pregnancies ends in a miscarriage, and 1 in 40 babies are born with a birth defect. These are referred to as the background population risks. They describe the chance of these events happening for any pregnancy before taking factors such as the mother's health during pregnancy, her lifestyle, medicines she takes and her genetic make up into account. Sometimes there is no obvious explanation as to why a woman has a baby with a birth defect or another poor pregnancy outcome.

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bumps - best use of medicine in pregnancy

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This information is not intended to replace the individual care and advice of your health care provider. The decision to start, stop, continue or change a medicine before or during pregnancy should be made together with your health care provider.

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Royal College of Obstetrics and Gynaecology Patient Leaflets

# data[].attributes.subject
Royal College of Obstetrics and Gynaecology Patient Leaflets

# data[].attributes.body
Wide range of patient information on a range of topics

# data[].attributes.attachment_link.provider_name
Royal College of Obstetricians & Gynaecologists

# data[].attributes.attachment_link.readable_text
Our patient information leaflets are designed for you and others involved in your care. All the information comes from up-to-date and carefully checked guidance for doctors, but it's been written in a way that makes it clearer for non-medical people. Find out more about how we produce our patient information leaflets.

You can browse all of our patient information leaflets below, see all our guidelines on a particular topic (see 'filter by subject') or search for a specific word or phrase.

# data[].attributes.attachment_link.description
Our patient information leaflets are designed for you and others involved in your care. All the information comes from up-to-date and carefully checked guidance for doctors, but it's been written in a way that makes it clearer for non-medical people. Find out more about how we produce our patient information leaflets.

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Information and support including helpline for those with Endometriosis

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Ending endometriosis starts by saying it | Endometriosis UK

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Videos demonstrating how to do pelvic floor exercises

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University College London Hospitals NHS Foundation Trust

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Pelvic floor exercise videos : University College London Hospitals NHS Foundation Trust

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Simple video guides to different pelvic floor exercises you can do at home.

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NHS Squeezy App for Pelvic Floor Exercises

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NHS Squeezy App for Pelvic Floor Exercises

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NHS approved app designed by physiotherapists which guides you through pelvic floor exercises. Reminders can be set also. Available on iOS and Android. Small cost for initial download, no repeat costs.

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The multi-award winning app supporting people with their pelvic floor muscle exercise programmes. Recommended by pelvic health specialists around the world because it works.

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Wide range of resources in the same format as this page, with information on online mood resources, self-help, anxiety, depression, trauma, mindfulness, addition and more.

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Factsheets on low testosterone, erectile dysfunction, ejaculation and aging and sex

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For Men Factsheets - Sexual Advice Association

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Testosterone deficiency or 'hypogonadism' is when the body is unable to make enough testosterone to work normally. Men are more likely to develop hypogonadism as they get older.

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Inhaler Choice Patient Decision Aid (NICE) 

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Inhaler Choice Patient Decision Aid (NICE) 

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Tool to assist patients decide, along with their healthcare professional, which inhaler might be best for them