These are the key factors

- Physical activity and exercise - how often someone trains or plays sport

- Diet and nutrition- what foods and fluids they consume

- Rest and recovery -sleep quality, downtime, injury prevention.

- Use of substances - like alcohol, smoking, drugs

- Work life balance and stress management

Social and cultural influences - friends, family, community, culture.

Unlike general daily movement, exercise is intentional and progressive, often involving measured intensity, duration, and frequency to achieve specific physiological adaptations. For athletes, exercise serves both as a method of training to enhance performance and as a strategy to support overall health, injury prevention, and recovery, making it a critical lifestyle factor in sport participation at both recreational and elite levels.

- Enhanced cardiovascular and respiratory function, regular aerobic exercises like running, cycling, and swimming, strengthen the heart muscles. This increases stroke volume, which is the amount of blood pumped per beat. Over time, this lowers resting heart rate and blood pressure.

Exercise promotes vasodilation, which is the growth of new blood vessels. This improves blood flow to muscles and organs and helps deliver oxygen.

Better circulation and function reduce the risk of atherosclerosis, which lowers the chance of coronary heart disease and stroke.

- Metabolic health and weight management

- Physical activity increases total energy expenditure. This helps prevent excess weight gain, supports weight loss, and maintains weight by burning calories.

Exercise improves insulin sensitivity and glucose metabolism, which helps lower the risk of type 2 diabetes.

It also positively influences lipid profiles by increasing "good" cholesterol. This helps reduce cardiovascular risk.

Musculoskeletal Strength, Bone Density, and Functional Capacity

Resistance training and weight bearing exercise stimulate muscle growth and strength, maintaining or increasing lean muscle mass. This change leads to a higher basal metabolic rate and better physical performance.

Weight bearing and impact activities, such as jumping, running, and resistance work, help preserve or even increase bone mineral density. This reduces the risk of osteoporosis and fractures, especially in older adults.

Improved muscular strength, flexibility, and joint stability lead to better balance, coordination, and functional mobility. This reduces the risk of falls and injuries, particularly in older adults.

Anti-inflammatory Effects and Cellular Adaptations

Regular exercise triggers helpful cellular responses, including the production of new mitochondria in skeletal and cardiac muscle. This improves energy metabolism.

Exercise also stimulates the release of myokines, which are muscle-derived signaling proteins. These have anti-inflammatory effects, reduce chronic low-grade inflammation, and may protect against metabolic disorders and cardiovascular disease.

A better inflammatory profile and improved mitochondrial function contribute to better metabolic regulation and less oxidative stress, protecting against obesity-related and age-related diseases.

evidence shows that regular physical activity is linked to lower all cause mortality. This means exercise helps people live longer and healthier lives.

Exercise lowers the incidence of chronic diseases, including type 2 diabetes, hypertension, certain cancers, like colon and breast cancer, and heart disease.

Regular movement and activity can also help recovery after illness or periods of inactivity, such as hospital stays, by preserving muscle mass, joint mobility, and cardiovascular conditioning.

Key principles:

Empowerment – Individuals and communities gain the knowledge, skills, and confidence to manage their own health.

Participation – Encourages active involvement of the population in planning and implementing health strategies.

Equity – Reduces health disparities by focusing on disadvantaged groups.

Holistic Approach – Considers physical, mental, social, and environmental aspects of health.

Strategies in Health Promotion

Education and Awareness

• Health education campaigns improve knowledge and influence attitudes and behaviors (e.g., anti-smoking campaigns, nutrition education).

• Example: Public awareness campaigns about regular physical activity reduce sedentary behaviour and prevent chronic diseases.

Policy and Legislation

• Laws and policies can create environments that promote health (e.g., sugar taxes, smoking bans, safe drinking water regulations).

• Policy interventions often have a population-wide effect and can reduce preventable diseases.

Community-Based Interventions

• Programs tailored to local needs, such as community exercise groups, mental health workshops, or vaccination drives, improve accessibility and participation.

• Community engagement ensures interventions are culturally appropriate and sustainable.

Environmental and Social Change

• Creating supportive environments (e.g., walkable cities, smoke-free zones, access to healthy foods) encourages healthier lifestyles.

• Addressing social determinants like income, education, and housing can reduce health inequalities.

Benefits of Health Promotion

Reduces Disease Burden – Lowers incidence of chronic diseases such as cardiovascular disease, diabetes, and cancer.

Improves Quality of Life – Enhances physical, mental, and social well-being.

Cost-Effective – Preventive strategies reduce long-term healthcare costs.

Empowers Populations – Encourages individuals to adopt and sustain healthy behaviour's.

Promotes Equity – Targets vulnerable populations, reducing health disparities.

NHS Digital Weight Management Programme - :A free, 12-week online programme for individuals living with obesity and conditions like high blood pressure or diabetes to help them manage their weight. 

Healthier You NHS Diabetes Prevention Programme - A programme available both in person and digitally to help people at risk of type 2 diabetes to manage their weight, eat more healthily, and become more physically active.

Better Health - This campaign offers free resources, tools, and support to help people make healthier choices, including losing weight, quitting smoking, increasing physical activity, and reducing alcohol consumption.

Their is also numerous apps you can use:

NHS Weight Loss Plan app - free app that provides meal planning, healthier food choices, activity tracking, and goal setting to help people lose weight

Couch to 5K - A free running programme available as an app, designed to help beginners start and maintain a running routine, with motivational support.

Active 10 app - Helps users incorporate 10 minutes of brisk walking into their daily routine. 

You could also go to local services and who often offer free behavioural weight management

• Walking netball - Walking netball is a slower, modified version of the traditional game, played at a walking pace with adapted rules to suit all ages and fitness levels, fostering social interaction and health benefits. Played with modifications like allowing only one foot in contact with the ground, it's a popular program that provides a fun, inclusive, and non-competitive way to play netball.

  
  

Shortterm harms of Excessive Drinking

Excessive drinking in the short term has immediate negative effects on the body and mind. Physically, consuming too much can lead to nausea, vomiting, and dehydration. The body treats alcohol as a toxin, and its breakdown products, like acetaldehyde, contribute to hangovers. Hangover symptoms include headaches, weakness, and sensitivity to light. For athletes, this means their training or competition performance the next day is significantly impaired. Sleep quality also suffers, even if someone falls asleep quickly after drinking, because alcohol disrupts deep, restorative sleep. This further affects recovery and mental performance. The psychological and behavioural effects of alcohol in the short term include poor judgment, lowered inhibitions, and memory blackouts. In sports, this can lead to reckless decisions, aggression, or unsafe behaviours that increase injury risk. Alcohol reduces coordination and balance, making physical accidents or sports injuries more likely. At very high levels, alcohol poisoning can occur, which is a medical emergency that can lead to unconsciousness, respiratory depression, and death. Even at lower levels, binge drinking compromises athlete safety and well-being both on and off the field.

Longterm harms of Excessive Drinking

In the long term, chronic or repeated excessive drinking leads to serious health problems. One of the most significant issues is its impact on the cardiovascular system. Alcohol can cause high blood pressure, putting more strain on the heart and blood vessels. Over time, this significantly raises the risk of stroke, caused by blood clots and hemorrhagic caused by blood vessel rupture. Excessive alcohol also damages the heart muscle, a problem known as cardiomyopathy, and can cause irregular heart rhythms, like atrial fibrillation. These conditions can limit not just sports performance but also overall life expectancy. The liver is another organ that suffers greatly from long-term alcohol misuse. The damage usually starts with fatty liver, a condition that can be reversed if drinking stops. Continued drinking can lead to alcoholic hepatitis, an inflammation of the liver that might cause pain and illness. Over time, this can progress to cirrhosis, irreversible scarring of the liver that prevents it from functioning properly. Cirrhosis also greatly increases the risk of liver cancer and, ultimately, liver failure. These conditions are often life-threatening and point to the seriousness of prolonged excessive drinking. The effects of alcohol misuse on mental health are just as troubling. Excessive drinking is closely linked with depression, anxiety disorders, and poor sleep quality. It can worsen stress management and increase the risk of suicidal thoughts and behaviours.

Dependence can develop, causing individuals to lose control over their drinking, leading to alcohol use disorder. This not only harms health but can also damage careers, relationships, and overall well-being. Lastly, alcohol increases the risk of various cancers, including mouth, throat, liver, breast, and bowel cancer. It also weakens the immune system, making the body more susceptible to infections and slowing injury healing. For athletes, these long-term effects reduce physical fitness, delay injury recovery, and may lead to an early end to sporting careers. Excessive alcohol also contributes to obesity due to its high calorie content, further undermining athletic performance and longterm health.

• Alcohol Taxes and Pricing Policies: Increasing excise taxes on alcoholic beverages is an effective measure to reduce harmful alcohol use and generate government revenue

• Advertising Restrictions: Bans and restrictions on alcohol advertising, sponsorship, and promotion, particularly in digital spaces, help protect vulnerable populations and reduce consumption. 
  
  

• Availability Regulations: Policies that control the physical availability of alcohol, such as regulating the number and location of outlets, are considered effective. 

• Alcoholics Anonymous (AA): A long-standing program offering peer support through a 12-step approach for those struggling with alcohol.
  

• SMART Recovery: A self-help support group that uses evidence-based cognitive-behavioral techniques to help people manage their drinking.
  

• Change Grow Live: A charity providing advice and support, including access to online counseling and treatment for alcohol use.
  
  

Digital Tools and Apps

• NHS Drink Free Days App: A free app from NHS inform to help you track your alcohol-free days, set targets, and provide practical tips. 
  
  
  
  

• A-CHESS and CBT4CBT: Digital self-help tools funded by the National Institute on Alcohol Abuse and Alcoholism (NIAAA) that offer mobile and web-based platforms for cognitive-behavioral therapy to reduce or stop drinking. 
  
  
  
  

Personal Strategies for Reducing Intake

• Plan Your Drinking: Set a daily limit and stick to it, or set a budget for alcohol spending. 
  

• Take Alcohol-Free Days: Aim for several alcohol-free days each week to give your body a break. 
  

• Choose Lower-Strength Drinks: Swap strong beers and wines for lower-alcohol versions or try alcohol-free substitutes. 
  

• Alternate with Water: Drink a glass of water before an alcoholic drink or alternate alcoholic drinks with water to slow consumption. 
  

• Identify Triggers: Be aware of emotional states or situations that lead to drinking and develop alternative coping mechanisms.

• Inform Your Support Network: Let friends and family know you are cutting down; they can offer encouragement and support. 

• Alcohol change dry January. - helping people cut down for atleast a month makes a massive difference
  

Create new habits

• substitute drinks - you can drink non alcoholic drinks that replica alcoholic drinks

• For example you can drink sparkling water, hombucha or mocktails

• Remove alcohol at home

• Avoid high risk situations like events where alcohol is central , especially early on

• Physical activity can help reduce cravings and improves mood.

Local - there is a rehab centre in Scarborough for people. Battling alcohol addiction

• Alcohol Addiction support North Yorkshire Horizons - Scarborough And Ryedale

• Scarborough survivors mental health resource centre

Baker had a 13-year NBA career, starting with the Bucks from 1993 to 1997. He then played for the Seattle SuperSonics from 1997 to 2002. After that, he spent about a year with the Boston Celtics, New York Knicks, Houston Rockets, and Los Angeles Clippers.

Baker was named to the NBA All-Rookie team in 1994. He was a four-time NBA All-Star from 1995 to 1998 and made the All-NBA teams in 1997 (3rd team) and 1998 (2nd team). For his career, he averaged 15.0 points per game and 7.4 rebounds per game.

After retiring, Baker started coaching high school basketball at St. Bernard School in Uncasville, Connecticut. He later became a broadcaster for the Milwaukee Bucks and in 2017 was appointed head of the basketball department at Camp Greylock in Becket, Massachusetts. In 2018, he joined the Milwaukee Bucks as an assistant coach and helped lead them to an NBA title in 2021.

Despite his success, Baker struggled with alcohol addiction. His drinking worsened while he played in Seattle.

Vin Baker's performance decline is one of the most noticeable examples in NBA history of how alcohol can hurt a career. The decline began after he signed a seven-year, $86 million contract in 1998. Baker gained weight, became less mobile, and his conditioning dropped. Alcohol became a daily habit, affecting his energy levels. He became slower on defense and less explosive. Baker's energy further suffered due to his poor diet and inconsistent practice habits. His mental focus was also impacted. Baker's confidence declined, and his decision-making worsened while his scoring fell from 19.2 points per game to 13.8 points per game in two years.

His averages fell sharply from 2000 to 2004, dropping to around 12 points per game and 5-6 rebounds per game. He struggled visibly with weight fluctuations, sometimes playing over 20 pounds heavier than before.

Baker initially hoped for a fresh start, but his alcoholism only got worse. In 2003, he publicly admitted to his battle with addiction and faced multiple suspensions by the NBA for violating substance abuse policies.

In his final years, Baker moved between teams but never regained his previous form. He spent most of his time on the bench and often played less than 10 minutes a game.

From 2004 to 2006, he averaged just 3.6 points and 2.4 rebounds per game.

By age 34, his NBA career was virtually over, even though many big men play well into their mid to late 30s.

Alcohol specifically affected his decline. It impaired his metabolism, leading to weight gain and reduced stamina. His athletic frame became sluggish, limiting his rebounding and defensive abilities. Alcohol also interfered with muscle recovery and sleep, with Baker going from playing all 82 games early in his career to missing significant time and struggling with conditioning. His dependence on alcohol damaged his confidence, decision-making, and ability to handle pressure.

What was once a career projected for greatness possibly even a Hall of Fame path was derailed by addiction.

Beyond basketball, Baker faced significant consequences.

Financially, Baker earned over $100 million during his NBA career. However, alcoholism, poor financial choices, and misplaced trust in advisors left him nearly broke. At one point, he lost much of his wealth and faced foreclosure on his home.

In the mid-2010s, Baker made headlines when it was revealed he was working at a Starbucks in Rhode Island. Instead of feeling humiliated, Baker described this time as humbling and healing, a step toward rebuilding his life.

Baker turned his struggles into a story of recovery and perseverance:

He has been open about his battle with alcoholism and has remained sober for years, becoming an advocate for addiction awareness. In 2017, he published God and Starbucks: An NBA Superstar’s Journey Through Addiction and Recovery, detailing his experiences. In 2018, the Milwaukee Bucks hired him as an assistant coach. He was part of the coaching staff when the Bucks won the 2021 NBA Championship, marking a remarkable redemption arc. Baker often speaks about mental health, addiction, and resilience, using his story to inspire others.

Baker’s career serves as a warning about how personal struggles can undermine even the most gifted athletes. Despite losing almost everything, he rebuilt his life through humility, recovery, and helping others. His story shows that it's never too late to change your life.

Addiction in sports has serious consequences, affecting athletes on many levels. Physically, it reduces strength, stamina, and recovery, often leading to injuries and poor performance that can cut short an athlete’s prime years. Mentally, it causes anxiety, depression, bad decision-making, and a loss of confidence, creating a cycle of dependence. Careers often end early because of suspensions, lost contracts, or declines in performance, while financial stability is threatened by reckless spending, legal troubles, and loss of endorsements. Addiction can also harm relationships with teammates, coaches, family, and fans, damaging trust and reputations. Yet, many stories of recovery, like athletes who face their addictions and become advocates for mental health, show that redemption is possible and can inspire others facing similar challenges.

Vin Baker’s career illustrates how alcoholism can derail even the most talented athletes, leading to lost opportunities, financial hardship, and public downfall. His redemption through working at Starbucks, regaining sobriety, and returning to the NBA as a coach shows the power of humility and perseverance in overcoming addiction.

These substances can be legal or illegal, based on the laws of a country. Legal recreational drugs include alcohol, nicotine (from tobacco), and caffeine, which are widely available but still carry health risks.

Illegal recreational

drugs include cannabis, cocaine, heroin, LSD, and ecstasy, among others. Some prescription medications, such as painkillers or sleeping pills, may also be misused as recreational drugs when taken without medical need.

The effects of recreational drugs vary. In the short term, they may bring feelings of pleasure, relaxation, or heightened awareness, but they can also cause anxiety, aggression, or poor coordination. Longterm or heavy use can be harmful and lead to addiction, mental health problems, organ damage such as to the liver or brain, and difficulties in social or professional life.

Due to these risks, recreational drugs often face strict laws and regulations. Some countries allow limited use of certain substances, such as cannabis, while others impose harsh penalties for possession or use.

Overall, recreational drugs are defined by their non medical purpose they are used for enjoyment but carry potential dangers to health and society.

Performance enhancing drugs are substances that athletes and individuals use to improve their physical abilities, strength, endurance, or recovery beyond natural limits. While some of these substances may have medical uses, they are often misused in sports to gain an unfair advantage. Most sports organisations ban PEDs because they compromise fairness, carry serious health risks, and go against the spirit of competition.

One major category is anabolic steroids, which are synthetic versions of testosterone. They help build muscle mass, increase strength, and speed up recovery after intense exercise. However, misuse can lead to dangerous side effects such as liver damage, heart disease, infertility, and aggressive behavior.

Another group is stimulants, which include substances like amphetamines or caffeine in very high doses. These drugs boost alertness, reduce fatigue, and increase focus, allowing athletes to perform at higher intensity for longer. But they can also cause insomnia, anxiety, irregular heartbeat, and long-term dependency.

Erythropoietin and other blood boosting drugs are used to increase the number of red blood cells in the body. This improves the delivery of oxygen to muscles, enhancing endurance in sports like cycling or long-distance running. However, they raise the risk of blood clots, strokes, and heart attacks.

Some athletes use human growth hormone to speed up recovery, increase muscle size, and reduce body fat. Although it can aid in physical development, misuse may cause joint pain, diabetes, heart enlargement, and abnormal growth of body tissues.

There are also beta-blockers, which don’t increase power but are used in sports that require steady nerves and focus, such as shooting or archery. They lower heart rate and reduce shaking, but can lead to dangerously low blood pressure and fatigue.

Prescription medications can save lives when used correctly, while recreational drugs and performance enhancing drugs are often used for enjoyment, coping, or to achieve a competitive edge, though they come with serious risks. The effects of drug use are influenced by social background, economic status, and psychological factors. To truly understand drug use, we must look at biological, psychological, and social dimensions together.

Recreational, prescription, and performance enhancing drugs.

Recreational drug use involves taking substances like cannabis, cocaine, or ecstasy mainly for enjoyment or social reasons. Prescription drug use refers to medications taken under a doctor’s guidance to treat medical conditions, such as antidepressants, opioids, or ADHD stimulants. Misuse happens when these medications are taken incorrectly, for non-medical reasons, or in bigger doses than prescribed. Performance enhancing drugs, including anabolic steroids, growth hormones, and stimulants, are used to boost physical strength, endurance, or mental performance, especially among athletes or bodybuilders. Although prescription enhancing drugs may enhance short term performance, they are often taken without medical supervision, and their long term effects on physical and mental health can be severe.

There is a strong link between drug use and mental health.

Recreational drugs and misused prescription medications are frequently used to self medicate for issues like anxiety, depression, or trauma, but they can actually make these problems worse. For example, using cannabis to relieve stress has been connected to a higher risk of paranoia in those trying to self-medicate. PEDs also affect mental health anabolic steroids can lead to mood swings, aggression (also known as “roid rage”), depression, and in some cases, suicidal thoughts. While using prescription drugs properly can help alleviate mental health symptoms, misuse can lead to dependence, cognitive problems, and worsened mood disorders. This cycle shows that mental health both drives drug use and is influenced by it.

The physical health risks of drug use differ greatly depending on the substance involved. Recreational stimulants can strain the heart, increasing the risk of a stroke or heart attack, while opiates can slow breathing and cause fatal overdoses. Misused prescription drugs can damage organs, cause coordination issues, and lead to long-term dependency. Performance-enhancing drugs also come with specific risks anabolic steroids can upset hormone balance, harm the liver, increase the risk of heart disease, and reduce fertility. Growth hormones and stimulants can lead to abnormal organ growth, high blood pressure, or irregular heartbeats. Even short-term use can have lasting consequences, emphasizing the biological cost of trying to improve physical or mental performance without medical guidance.

Social and economic factors strongly influence patterns of drug use. People in poorer communities are more likely to misuse recreational or prescription drugs due to stress, trauma, and lack of access to healthcare and support. Conversely PEDs are often linked to wealthier groups that emphasise competition or appearance, such as elite sports or bodybuilding. Young individuals, especially adolescence, are at a higher risk of trying different drugs. Starting drug use early, whether for recreation or performance reasons, can negatively impact education, employment, and social outcomes in adulthood. Social inequalities, like regional differences in prescribing and access to medical support, worsen these risks, creating a complicated relationship between drug use, socio economic status, and long term life results.

Statistical data shows both usage and risk patterns.

In England and Wales, about 8.8% of adults aged 16 to 59 reported using an illegal drug in the past year, with this rising to 16.5% among those aged 16 to 24. Around 3.1% of adults show signs of drug dependence, mostly related to cannabis. Prescription drug misuse is often underreported but leads to significant health issues in the UK, opiate related deaths reached 2,551 in 2023, a 12.8% increase from the previous year. Performance enhancing drug use is less common but still significant in specific groups, with estimates suggesting 3% to 6% of young men use anabolic steroids, especially in gyms and competitive sports. These numbers reveal that while general recreational drug use is common, serious harm is often concentrated in specific groups, influenced by their social surroundings.

Drug use, mental health, physical health, and social background interact in complex ways. Mental health issues can drive people to use recreational drugs, prescription medications, or PEDs, while drug use can worsen mental and physical vulnerabilities. The physical harm from drugs can further affect mental health, as chronic illnesses or dependency can increase stress and reduce quality of life. Social inequalities influence both exposure to drugs and resilience against their harms, with disadvantaged communities facing greater risks from recreational and prescription drug misuse, while wealthier or competitive groups are more likely to experience problems related to PEDs. Patterns of misuse, dependence, and harm do not affect everyone equally; they are concentrated among populations with specific vulnerabilities.

Psychological effects: hallucinations, sensory distortion, paranoia, euphoria.

Physical effects: sweating, increased heart rate, higher body temperature, dehydration.

Extreme uses: psychological addiction, psychosis, flashbacks, depression.

Cocaine

Psychological effects:

Intense pleasure.

Memory of euphoria.

Talkative, confident.

Angry, anxious, sad.

MDMA/ecstasy

Short term:

Involuntary teeth grinding and jaw clenching.

Elevated body temperature.

Increased blood pressure.

Blurry vision.

Long term:

Nightmares.

Dry mouth.

Brain zaps.

Depression.

Marijuana

Impaired short-term memory.

Paranoia and psychosis.

Increased sexual behavior, STDs.

Less life satisfaction and achievement.

Psychosis and schizophrenia.

Lower IQ.

Bronchitis.

Poor education outcomes.

Opiates and heroin

Euphoria.

Calmness.

Disorientation.

Pain relief.

Heart problems.

Insomnia.

Addiction.

Death.

Itchiness.

Nausea.

Constipation.

Amphetamines - speed

Psychosis.

Kidney damage.

Tracks on forearms.

Sexual dysfunction.

Kidney failure.

Weight problems.

Sinusitis.

Involuntary muscle spasms.

Absences on the skin.

Talk to frank.com

What to do in an emergency:

Call for help.

Take any drugs off them.

Useful to hand over to police or paramedics.

What to look for:

Anxious.

Tense or panicked.

Overheating or dehydrated.

Difficulty breathing.

What to do:

Keep calm.

Reassure them.

Try to find out what they have taken.

Take them to a quiet place.

Remove them from loud noises and bright lights.

If they don’t respond or lose consciousness:

Call an ambulance.

Put them in the recovery position.

• positive - increase muscle mass, strength, recovery speed

• Sprinters and weightlifters

• Negative effects - kidney and liver damage , hormonal imbalances, infertility, aggression

Stimulants - amphetamines , caffeine in high doses

• increased alertness , reaction times , reduced fatigue

• Increased heart rate

• Anxiety

• Risk of addiction

• Heart problems

• Withdrawal

Narcotic analgesics painkillers like morphine

• masks pain , allowing continuation of performance despite injury

• High risks of further injury , addiction, respiratory issues

Peptide hormones - erythropoietin

• increased red blood sells, promotes muscle growth and recovery

• Blood thickening -risk of stroke or heart attack, abnormal bone growth, joint pain

Diuretics

• Rapid weight loss, mask presence of other drugs

• serve dehydration, kidney damage , dizziness, electrolytes imbalance

• Based in Scarborough (YO11 1XE) with telephone 01723 330730.

• Provides structured one-to-one support and group therapy for drug & alcohol use.

• Works across North Yorkshire (so accessible locally).

• Tip: You can call the free-phone line 08000 14 14 80 for initial access.

Ark House (Scarborough & Ryedale)

• Address: 15 Valley Road, Scarborough, YO11 2LY; phone 01723 371869.

• Specialises in alcohol & drug dependence recovery, uses peer support & structured therapy.

• Tip: Good for more intensive support or if you’re seeking a structured recovery environment.

• National apps & websites

Help at Hand

• Free app & web service linking you to local & national health & wellbeing support.

• No login required; you can use it to find local drug/alcohol services near you.

• Tip: Search by postcode in the app and set alerts or bookmarks for local services.

Via (UK-wide charity)

• Offers free, confidential help for adults & young people with drug or alcohol issues.

• Also offers Naloxone direct-to-door (useful if opioid risk is present).

• Tip: Use their website to check if they offer online support in your area, or to order a naloxone kit if needed.

UK Harm Reduction Alliance (UK-wide)

• Campaigning organisation focussed on harm reduction, broader drug policy & resources.

• Useful website for trusted information on safer drug use, policy context and links to services.

• Might be especially useful if you’re looking for evidence, peer support networks or want to learn more about harm reduction options.

How to use these effectively

• Start local: If you live in Scarborough, contact North Yorkshire Horizons or Ark House as your first step.

• Use the apps/websites for supplementary info and support: e.g., find services outside your immediate area, get digital/remote assistance, learn about preventing relapse and harm.

• Ask about costs: Some services may require referral or have eligibility criteria (though many are free).

• Use them early: The sooner you engage, the better for recovery, mental & social wellbeing.

• Keep a list: Save the apps/websites and phone numbers in your phone so you can access them when you need rapid support.

Good stress, or eustress, is a positive type of stress that boosts performance, focus, and determination. In sports, eustress occurs when an athlete faces a challenge that slightly pushes them beyond their comfort zone but remains manageable. For instance, a sprinter getting ready for a final race may feel nervous before starting, but this adrenaline can increase alertness, improve reaction time, and help them sprint faster. Likewise, a football player preparing to take a crucial penalty kick may feel excited and focused, directing their energy into precision and concentration. Eustress encourages athletes to train harder, refine their skills, and perform at their best under pressure. It usually comes in short bursts and brings a sense of achievement when the challenge is met.

Bad stress, called distress, happens when pressure becomes overwhelming, lasts too long, or feels unmanageable. In sports, this might occur when an athlete faces constant high expectations without enough support or recovery. For example, a gymnast who trains intensely for months without breaks may suffer from fatigue, anxiety, or a drop in performance due to chronic distress. A footballer who consistently misses scoring opportunities and faces constant criticism from coaches or teammates might develop fear, self-doubt, or a loss of motivation. Unlike eustress, distress reduces performance, drains energy, and can lead to both mental and physical health issues like injuries, insomnia, or burnout. It occurs when the body’s stress response stays active for too long, hindering recovery and adaptation.

Both eustress and distress activate the body’s “fight or flight” response, but the difference lies in how one perceives, controls, and experiences them. Eustress is short-term and energising, helping athletes rise to the occasion, while distress is long lasting and debilitating. For example, a basketball player feeling nervous before a championship game may channel that stress to improve focus and accuracy, while a player who constantly fears failure may become tense, make mistakes, and lose confidence. Effectively managing stress is vital in sports; strategies like proper training schedules, rest, mental conditioning, visualisation, and support from coaches and teammates can help turn potential distress into eustress, enhancing performance and resilience.

In conclusion, stress in sports is not inherently harmful. Its impact relies on how it is experienced and managed. Good stress motivates athletes, sharpens focus, and improves performance, while bad stress can cause fatigue, anxiety, and lowered performance if it becomes overwhelming or chronic. By recognising the difference and using coping strategies, athletes can turn stress into a tool for success rather than an obstacle to achievement.

Work or Academic Pressure: High expectations, tight deadlines, and competitive environments can trigger stress.

For example, students getting ready for exams or employees with performance targets often report increased cortisol levels. This can affect both thinking and emotional control. According to the Mental Health Foundation (2023), 74% of adults in the UK felt overwhelmed or unable to cope at some point because of work-related pressures.

Financial Difficulties: Money problems can lead to ongoing stress that affects mental and social wellbeing. Worries about housing, bills, or debt can cause constant concern, disrupted sleep, and raised anxiety. The Financial Conduct Authority reports that over 10 million UK adults say financial stress affects their health, showing how deeply economic factors influence our lives.

Social and Relationship Challenges: Conflicts with family, friends, or coworkers, feelings of isolation, or a lack of support networks can significantly contribute to stress. Our social wellbeing is closely tied to how we manage stress; weak social ties can worsen stress, while supportive relationships can help ease it.

Major Life Events: Key life changes, like moving, losing a loved one, or dealing with serious illness, can cause stress. Even positive events, such as getting married or starting a new job, can bring about stress due to the adjustments they require. Holmes and Rahe’s Social Readjustment Rating Scale measures life events, showing that people with more life change units are at a higher risk of stress-related health issues.

Health and Lifestyle Factors: Poor sleep, bad nutrition, substance abuse, and lack of exercise can worsen stress by reducing both physical resilience and mental coping skills. On the other hand, healthy choices, regular exercise, a balanced diet, and proper rest can improve resilience and lessen the body's reaction to stress.

Environmental and Societal Pressures: Being around noise, living in crowded or unsafe neighborhoods, or facing societal expectations, like those regarding body image or career success, can lead to ongoing stress. For instance, young athletes may feel pressure to perform from coaches, peers, or media, impacting their mental health and performance.

In conclusion, stress is a complex reaction shaped by outside conditions, internal views, lifestyle choices, and social support. The way these factors interact determines how intense the stress response is and how well a person can cope. Understanding the reasons behind stress is crucial for developing effective strategies to protect mental, physical, and social wellbeing, especially in high-pressure settings like education, work, and competitive sports.

Mentally, ongoing stress can lead to anxiety, depression, mood swings, and trouble with thinking clearly, including difficulties with focus and memory. Socially, stress can put a strain on relationships, reduce social interaction, and lower overall life satisfaction. People may become irritable, withdrawn, or struggle to communicate effectively. Research from the Mental Health Foundation shows that more than 70% of adults say stress negatively impacts their sleep, emotional health, and social life. In sports, these health risks are especially important. Athletes who do not use relaxation or recovery techniques may face burnout, reduced performance, and a higher risk of injury. This highlights the need to manage stress and focus on restorative practices like mindfulness, deep breathing, and scheduled downtime.

National Stress Awareness Day - Established by the International Stress Management Association this day focuses on raising awareness about psychological distress in the workplace and providing strategies to address it

National Institute of Mental Health (NIMH): Offers online toolkits and resources for improving emotional and social well-being, as well as providing information on how to cope with stress. 


National Health Service (NHS): Provides access to resources such as Every Mind Matters, which offers personalized mental well-being tips, and advice on managing stress and building resilience. 


International Stress Management Association (ISMA): Focuses on promoting well-being in the workplace and offers Wellbeing & Resilience at Work Training Programmes to help individuals and organizations manage stress. 

• HSSE (Health & Social Services Exchange):Developed the online stress management program balancin stress which provides tools and strategies for managing stress, anxiety, and low mood. 
  

• Mental health foundation - techniques to help you manage and reduce your stress.

Local initiatives

• Scarborough , Whitby, and rye dale

• Scarborough survivors - they offer a metal health resource centre and a crisis cafe for those aged 16+, they do online activities to help you like , music for wellbeing , Pilates groups, exercise classes

• Ellis centre - a resource centre for about mental health in Scarborough

• Scarborough crisis cafe - provides safe, non-judgemental environment for those in crisis on Friday, crisis on Friday, Saturday, and Sunday evenings

• Andy’s man club -  a safe space for men to talk, and there’s a meeting online from Scarborough library on Mondays at 7pm

• Linchpin - a peer support service offered by Scarborough, Whitby and rye-dale mind.

• Other options - talk to your GP

A BMI between 18.5 and 24.9 is considered healthy.

Below 18.5 is underweight.

25 to 29.9 is overweight.

30 or above is classified as obese.

Obesity raises the risk of heart disease, diabetes, and joint problems. Being underweight can lead to fatigue, weakened immunity, and poor bone health. On average, men need about 2,500 kcal per day, while women require around 2,000 kcal. Men typically have more muscle mass and a higher metabolic rate. However, these values can change based on age, activity level, and metabolism.

Education and awareness about nutrition can greatly improve these habits for example not everyone has access to the education about things like the eat well guide.

Respiratory problems are major concerns, primarily due to tar and toxins damaging lung tissue and reducing lung capacity. Smokers face a higher risk of chronic obstructive pulmonary disease (COPD), bronchitis, and emphysema, which lower oxygen intake and decrease endurance.

Cancer rates, particularly for lung, throat, and mouth cancers, rise dramatically because of the carcinogens found in cigarette smoke. Additionally, there are metabolic and immune system risks. Smokers struggle to regulate blood glucose properly, heal wounds slowly, and experience weakened immune responses to illness or infection. These issues can extend recovery times after training and injuries.

Finally, smoking leads to lower bone density and dental health problems, along with other age-related issues. Together, these factors show that smoking is harmful not just to general health but poses the greatest obstacle for anyone aiming for athletic success.

People with COPD often have a persistent cough, wheezing, shortness of breath, and produce more mucus. Over time, even simple activities like walking upstairs or carrying groceries can become exhausting. Because the lungs work less efficiently, the heart must pump harder to circulate oxygen rich blood throughout the body. This added strain can lead to heart problems. COPD is progressive, meaning it worsens over time, and there is no cure. However, treatments such as inhalers, medication, pulmonary rehabilitation, and lifestyle changes can help manage symptoms, slow progression, and improve quality of life.

In short, COPD gradually reduces the lungs' ability to function well, making life more tiring and limiting physical activities. This highlights why smoking and prolonged exposure to pollutants can be so dangerous.

Fewer Harmful Chemicals:

E-cigarettes heat a liquid instead of burning tobacco. This process produces very few toxic components, such as tar and carbon monoxide, which are mainly responsible for smoking-related lung diseases and cancers.

Potential Aid in Smoking Cessation:

Some people use e-cigarettes to lower their nicotine intake gradually. This method allows for more control over nicotine strength, potentially helping them quit smoking altogether.

Reduced Secondhand Smoke Risk:

E-cigarette aerosol has fewer toxic chemicals than cigarette smoke, making it less likely for bystanders to be harmed.

It has become increasingly important for leaders to understand the growing complexity of human diversity and the increasing interconnectedness of the world, along with the rising demands for sustainability.

Limitations of E-Cigarettes

Nicotine Addiction

Most e-liquids contain nicotine, which is highly addictive. Exposure to nicotine during adolescence and young adulthood can negatively affect brain development.

Unknown Long-Term Effects:

Vaping is relatively new, so we do not fully understand the long-term health impacts. Early research suggests it can still harm the lungs and heart.

Respiratory Problems:

Vaping can cause coughing, shortness of breath, and lung irritation. Some cases of severe lung injury have been linked to vaping.

Not Risk-Free:

While e-cigarettes are generally seen as less harmful than traditional cigarettes, they still expose users to chemicals that can damage lung tissue,

Nicotine Addiction: Some people smoke to satisfy cravings or avoid withdrawal symptoms because nicotine is very addictive.

Stress Relief:

Many think smoking helps them relax or cope with stress, even though it can cause more anxiety over time.

Social Influence: Peer pressure, social groups, and family members who smoke can lead people to start using cigarettes.

Habit and Routine: Smoking becomes part of daily habits, like having a cigarette with coffee or after meals.

Cultural or Media Influence: Movies, ads, or cultural norms can make smoking seem normal or stylish.

Reasons People Choose E-Cigarettes

Perceived Safety: E-cigarettes are often viewed as a safer choice than cigarettes because they have fewer harmful chemicals.

Nicotine Control: Users can control how much nicotine they take in, which can be gradually reduced to lessen dependence. This makes them potential tools for quitting smoking.

Variety and Flavour: E-liquids come in many flavours, making vaping more appealing than the traditional taste of tobacco.

Social and Trend Appeal: Vaping is often seen as modern or trendy, especially among younger people.

Convenience: E-cigarettes can be used indoors in some places and produce less odour than smoke.

School Programs: Teach anti-smoking lessons in schools and colleges. Focus on health risks and ways to resist peer pressure.

Community Workshops: Hold free workshops at community centres. Educate residents about smoking risks and ways to quit.

Media Campaigns: Use local radio, newspapers, and social media to share success stories, health warnings, and available resources.

Support Services for Quitting

Smoking Cessation Clinics: Local health centers can offer counseling, nicotine replacement therapy (patches, gum), and medications.

Quitlines: Promote local or regional helplines for advice and emotional support.

Peer Support Groups: Set up community groups where former smokers help those trying to quit.

Policy and Regulation

Smoke-Free Zones: Increase no-smoking areas in public parks, streets, playgrounds, and markets.

Limit Tobacco Sales: Control the number of retail outlets or require age checks.

Taxation and Pricing: Push for higher local taxes on cigarettes to make them less affordable.

Advertising Restrictions: Ban local billboard or storefront ads for tobacco products.

Incentives and Motivation

Reward Programs: Offer vouchers or small rewards for residents who successfully quit.

Health Insurance Incentives: Local insurers or employers could provide lower premiums for non-smokers.

Community Challenges: Organise city wide “Quit Smoking” challenges with recognition for those who participate.

Environmental Approaches

Tobacco free Workplaces: Encourage local businesses to adopt smoke-free policies.

Peer Role Modeling: Get local celebrities, leaders, or influencers to support quitting.

Visual Reminders: Display health warnings or smoke-free signs in public areas.

Tailored Interventions

Youth-Focused: Develop programs aimed at teenagers to prevent smoking initiation, such as sports or arts as alternatives.

High-Risk Groups: Provide custom support for groups with higher smoking rates, like low-income neighborhoods or manual labor sectors.

Cultural Sensitivity: Create materials and programs in local languages and respect cultural norms.

Community Engagement

Local Partnerships: Work with NGOs, health departments, schools, and religious organizations.

Public Events: Host “Smoke-Free” days, health fairs, or marches to raise awareness.

Feedback and Monitoring: Measure smoking rates through surveys and adjust programs based on findings.

Popular smoking cessation apps

NHS Quit Smoking: A 28-day program from the NHS that offers practical support, encouragement, and personalized clinical advice.

Smoke Free: This app uses behavioral science and psychology to provide progress feedback (money saved, health improvements), track cravings, and offers 24/7 support through a chatbot or human advisors.

QuitSense: An app that detects when users are in places where they used to smoke, providing real-time support to manage triggers.

quitSTART: A product of Smokefree.gov that includes games to distract from cravings and tips for handling withdrawal symptoms.

QuitNow: Another app that helps users quit by offering support and tools to stop for good.

Kwit: Provides a structured program to help users quit smoking permanently.

How these apps help you quit

Track progress: Monitor smoke-free time, money saved, and health benefits to stay motivated.

Manage cravings: Log cravings and receive help from support systems, which may include AI or human advisors, to deal with moments of temptation.

Identify triggers: Some apps, like quitSTART and QuitSense, help identify specific triggers, such as certain locations or activities, and offer support to manage them.

Provide motivation: Offer rewards, milestones, and health-related information to encourage users on their quitting journey.

Offer a plan: Many apps provide structured programs or missions to guide you through quitting.

This is the primary local service, available to anyone aged 12 and upwards who lives, works, or is registered with a GP in North Yorkshire. 

• Personalised Support: Offers free, one-to-one behavioural support with a dedicated advisor for 6 to 12 weeks.

• Support Options: Sessions can be held in person at local clinics including at Scarborough Library and The Rainbow Centre Scarborough , online, or phone. Home visits can also be arranged for those with mobility issues.

• Stop Smoking Aids: Provides guidance and prescriptions for stop smoking aids such as Nicotine Replacement Therapy , patches, gum, etc. or other medications. These may be subject to a prescription charge, but the service makes them accessible and affordable.

• Specialist Help: Includes specialist advisors trained to help pregnant women and their partners to quit smoking.

Research indicates that young people aged 11-17 in Australia who play sports feel "great about themselves" or "proud" (65%) when they engage in sports activities. Additionally, the organization Sport England estimates the overall social value of sport and physical activity in England at £107.2 billion per year (for 2022/23), with £96.7 billion linked to improved wellbeing (including social and psychological aspects) among participants and volunteers.

Why does social wellbeing matter in sports from a practical perspective?

athletes who feel connected to their team and supported by peers and coaches are more likely to stay in the sport and enjoy the experience. This reduces dropout rates and encourages long term engagement. Second, strong social ties formed in sports can enhance resilience, help individuals cope with challenges (like injury or defeat), and create a sense of belonging that lasts beyond the playing field into the wider community. Third, on a broader scale, the social value of sports, through social cohesion, community volunteering, and improved interpersonal networks, leads to cost savings for public services. For example, the Sport England research estimates a reduction of 1.3 million cases of depression each year due to more active lifestyles.

Social wellbeing is connected to these lifestyle choices. Taking part in team sports or group exercise creates a sense of belonging, team spirit, and mutual support. Sport England (2023) found that more than 60% of people involved in sports report greater life satisfaction because of the social ties and friendships they form through participation. Healthy lifestyle habits like volunteering in sports, joining clubs, or engaging in community fitness events help build networks that reduce loneliness and improve communication skills. Overall, adopting positive lifestyle factors not only boosts mental wellbeing by building confidence and reducing stress but also improves social wellbeing through connection, cooperation, and shared goals. These elements are vital for long-term health and success in sports.

However, social background is also linked to stereotypes that can affect athletes’ self-image and how they are perceived by others. For instance, athletes from poorer backgrounds are sometimes stereotyped as being naturally gifted but less disciplined or academically capable, while those from wealthier backgrounds may be seen as having had an unfair advantage through access to better coaching or facilities. These stereotypes can lead to social stigma, impacting confidence, identity, and social wellbeing. In reality, success in sport depends not only on talent but also on opportunity, mindset, and support systems. When sport provides inclusive environments such as community clubs offering subsidised access or talent development programmes like the UK’s “Sporting Champions” initiative it helps break down these barriers and promote social equality, allowing individuals from all backgrounds to thrive both in sport and in life.

A sedentary lifestyle involves minimal physical activity with individuals spending a large portion of their day sitting or lying down.This can include activities like desk work, watching TV, using a computer, or commuting, leading to risks for various chronic health conditions and potentially reducing overall health and quality of life.

• silent killer

• Watching TV , using a computer , using car for short journeys and sitting down to read talk or listen to music and such behaviour is thought to increase your risk of many chronic diseases , such as heart disease , stroke and type 2 diabetes , as well as weight gain and obesity

• Evidence is emerging that sedentary behaviour , such as sitting or lying down for long periods.

Substance abuse and career impact

Maradona started using cocaine around 1983, reportedly during his time at Barcelona. His addiction became more serious during his years at Napoli.

His drug use had direct effects on his career. In 1991, he was banned from football for 15 months after testing positive for cocaine.

In 1994, during the World Cup, Maradona tested positive for ephedrine and was expelled from the tournament. The addiction and suspensions interrupted his playing momentum, reduced his time on the field, damaged his reputation, and contributed to his decline from peak performance.

Effects on sporting performance and life after sport

Maradona's drug addiction harmed his health. After his playing career, he suffered serious weight gain, obesity, a heart attack in 2004, and underwent gastric bypass surgery in 2005.

The interruptions during his prime limited his chances to build further records and hampered his achievements both at club and national levels, leading to scrutiny over his legacy.

Socially and psychologically, the addiction resulted in instability, periods of rehabilitation, legal issues related to cocaine possession, and strained personal relationships.

Financially and in terms of reputation, although he remained an icon, his off-field problems made him as well-known for his struggles as for his on-field brilliance, which affected his social standing and long-term legacy.

Why This Case Is Important

Maradona's case shows how substance abuse can derail an elite athlete. Even someone with extraordinary talent can fall victim to drugs.

It highlights the long-term health risks of neglecting recovery and emphasizes the importance of support. The shift from high performance to a health crisis is significant.

It also underscores the social and career consequences: bans, loss of trust, and the effects on teammates and clubs. An athlete’s identity can change from hero to cautionary tale.

This case stresses the need for preventive measures in sports, such as mental health support, addiction awareness, and post-career planning to protect athletes vulnerable to substance abuse.

Healthier You NHS Diabetes Prevention Programme: A program available both in person and online to assist people at risk of type 2 diabetes in managing their weight, eating healthier, and becoming more physically active.

Better Health: This campaign provides free resources, tools, and support to help people make healthier choices, including losing weight, quitting smoking, increasing physical activity, and reducing alcohol consumption.

There are also numerous apps you can use: - NHS Weight Loss Plan app: A free app that helps with meal planning, healthier food choices, activity tracking, and setting goals to assist with weight loss.

- Couch to 5K: A free running program available as an app, designed to help beginners start and maintain a running routine with motivational support

. - Active 10 app: Helps users add 10 minutes of brisk walking into their daily routine.

You may also find local services that often offer free behavioral weight management support.

Walking netball: A slower, modified version of the traditional game played at a walking pace, with adapted rules to suit all ages and fitness levels. It promotes social interaction and health benefits. Modifications allow only one foot to stay in contact with the ground, making it a fun, inclusive, and non-competitive activity.

Such lifestyles can lead to various chronic health conditions and can lower overall health and quality of life. It is a silent killer .

Activities like watching TV, using a computer, driving for short trips, and sitting down to read, talk, or listen to music are believed to increase the risk of chronic diseases, like heart disease, stroke, and type 2 diabetes, along with weight gain and obesity.

Evidence is growing that sedentary behaviour, such as sitting or lying down for long periods can be harmful.

Public health campaigns and apps

• nhs better health - this is a broader brand that includes campaigns like the NHS weight loss plan

• NHS weight loss plan - this is a free 12 week app based plan to help you set goals, plan meals and get more active

• NHS fitness studio - this offers free instructor led exercise videos online.

Health service programs

• nhs digital weight management - a free online program for adults living with obesity, who also have diabetes, high blood pressure or both.

• NHS low calorie diet

• The eatwell guide provides a visual guide to help you achieve a balanced and healthy diet by dividing foods into five main groups.

• Healthy recipes

• You can also download many apps which calculate your BMI,BMR,TDEE and tell you how many calories you need for losing weight, gaining weight, gaining muscle mass etc by taking your height, weight, gender etc.

• You can also download apps which track your calories each day - for example myfitnespal

Local - Scarborough

• SeeCHANGE Scarborough - An innovative local partnership working on a healthier Scarborough by running pilot programs and promoting community wellbeing initiatives like gardening clubs and walking groups.

• Commercial Weight Loss Groups - BDA Weightwise, weight watches, and Slimming World offer community-based, group-focused weight loss programs in the Scarborough area.

HS Weight Management Programmes (Tiers 2 & 3):

• Tier 2 is a 24-week community-based programme for adults with a BMI of 30 or over or 25+. It provides personalised support from lifestyle advisors, focusing on sustainable changes. From January 1, 2025, this service will be provided by North Yorkshire Council.

• Tier 3 is a specialist, holistic programme including dietetics, physiotherapy, and counselling for individuals with obesity who need more intensive, tailored care. Access is GP referral to the York and Scarborough Teaching Hospitals NHS Foundation Trust.