Cold? Tired? Feeling run down? Banish the winter blues with our top tips for winter wellbeing.

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Perspective

Keep warm It’s important to wrap up warm when you’re outside, but keeping your home warm is vital for your winter health too.

• Keep your main living rooms heated to at least 21°C

• Use thick thermal curtains to stop heat escaping through your windows

• Installing roof and cavity wall insulation can help keep your home warm and energy efficient. Contact the Energy Saving Advice Service on 0300 123 1234 to find out if you’re eligible for help towards the cost of insulation

Keep wellWhen it’s cold, your immune system may need some extra help. Eating plenty of warm,

nourishing meals will give your body the boost it needs to fight off those winter sniffles. And sticking to a balanced diet can help you avoid the dreaded ‘winter weight gain’.

• A warm bowl of porridge is the perfect start to a cold winter day. Full of fibre, vitamins and minerals, it should keep you full until lunch

• Eating plenty of dairy products like cheese, milk and yoghurt will boost your levels of Vitamins A and B12

• Adding mackerel, kale, eggs and tuna to your diet will keep your Vitamin D levels topped up

Keep movingRegular physical activity will give your energy levels a boost, making it easier to get out of bed on those dark winter mornings. Even if it’s freezing cold outside you could head to the pool for a swim, try an indoor yoga class or do some stretching exercises at home.

Stay warm with CABADon’t let the thought of a rising energy bill stop you from turning the heating up. If you’re claiming any means-tested benefits, are on a low income or have health concerns, you may be eligible for a grant from CABA to help pay your winter energy bills. To find out more call +44 (0) 1788 556 366.

YOUR WINTER WELLBEING

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REFOCUSWhatever stage of life you’re at, time away from your daily routine can give you a chance to stand back, reassess and reaffirm. Many people return from their gap year or career break refreshed, full of energy and with new, creative ideas.

BOOST YOUR RELATIONSHIPSThe strength of our connections with others has a huge impact on our wellbeing. Time away from the workplace can give you a chance to re-connect and spend quality time with your loved ones, helping you to stay happy and healthy.

KEEP LEARNINGFrom learning a new language to starting a university course or taking up a new sport, time out is a great chance to try something different and increase your skill set. Not only will this look good on your CV but continued learning can give your wellbeing a boost.

ENHANCE YOUR CAREERFrom making new contacts to learning new skills, many people are finding that far from being a barrier to career development, a career break can actually enhance their employability and lead to new opportunities.

Taking ime

An increasing number of people are choosing to take time away from their normal routine with a gap year or career break. Many choose to travel, but whether

you’re exploring the world, volunteering, studying or simply spending time with family, taking time out can be a rewarding, positive experience.

IT’S NOT IMPOSSIBLEPLAN AHEAD

A little planning can help ease concerns about the financial implications of a gap year or career break and ensure that you make the best use of your time out. That’s where CABA can help:

• Our telephone life coaching service can help you identify what you want to achieve and the steps you need to take to get there

• From budgeting advice to support claiming any benefits you may be entitled to whilst you’re not working, our support officers can help you plan your career break finances

Call + 44 (0) 1788 556 366 or talk to an advisor online at caba.org.uk/letstalk to find out more.

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TALKING TO YOUR EMPLOYERAsking your manager about time away doesn’t have to be daunting. These top tips can help:

Know where you stand. Find out your company’s policy on career breaks beforehand. Many employers now offer employees extended leave or a sabbatical, allowing them to return to their job after their gap year or career break

Have a plan. Knowing what you want to do with your time away will make it easier to put your case to your employer

Maximise the benefits. What new skills or experiences will you be returning with?

Pick your timing. Is there a time of year that tends to be quieter for your company? Your employer may be more willing to consider your request if you’ve taken the business’ needs into account.

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Your blood pressure, cholesterol levels and BMI are key indicators of your physical health. Keeping these numbers within a healthy range can help prevent serious health conditions including heart disease and stroke. Do you know what yours should be?

Body Mass Index (BMI) – indicates whether you’re a healthy weight for your height. The ideal BMI for an average adult is usually between 18.5 – 24.9. You can find out your BMI online using the NHS healthy weight calculator at nhs.uk. You just need to know your weight and height.

Blood pressure – the force that your heart uses to pump blood around your body. Generally, the lower your blood pressure, the healthier you are, although it’s possible to have abnormally low blood pressure. High blood pressure puts extra strain on your arteries and internal organs, increasing your risk of serious health problems.

Blood pressure is measured in millimetres of mercury (mmHg) and is given as 2 measurements (systolic/diastolic pressure). A normal reading is usually between 90/60mmHg and 120/80mmHg.

You can have a free blood pressure test at your GP surgery and at some pharmacies. You can also buy your own digital blood pressure monitor. The British Hypertension Society has a list of approved, available monitors at bhsoc.org/bp-monitors/

Although your BMI can show how much weight you’re carrying it doesn’t distinguish between muscle and fat weight. So it’s also a good idea to measure your waist, as this indicates how much fat you’re carrying around your stomach. According to the NHS, you should usually consider trying to lose weight if your waist measurement is:

• Men: 94cms/37inches or more

• Women: 80cms/31.5inches or more

Cholesterol – a fatty substance produced by the liver and found in some foods. A certain amount of cholesterol is vital for the functioning of the body but high levels can be dangerous, putting you at a higher risk of having a heart attack or stroke.

Blood cholesterol levels are measured in millimoles per litre of blood (mmol/L).

As a general guide, total cholesterol levels should be:

• 5mmol/L or less for a healthy adult

• 4mmol/L or less for those at higher risk through diabetes, smoking or being overweight

Your GP can arrange a blood test to determine your cholesterol level.

Vaccinations 101Keeping up to date with vaccinations is an important way of protecting ourselves from a number of serious diseases. We’re given the majority of necessary vaccinations when we’re young, but it’s vital to be aware of any additional protection that might be needed later in life.

TravellingYou may need extra vaccinations when you travel abroad. Some countries will require proof of vaccination against certain diseases before you can enter. To find out whether you need any for your next trip visit fitfortravel.nhs.uk/destinations.aspx.

Some of these will be available for free at your local GP surgery including Hepatitis A, Typhoid and Cholera. Others such as Yellow Fever and Rabies will need to be paid for.

Some require a series of injections and need time to become effective so make sure you leave at least 8 weeks before you travel to arrange the ones you need.

Flu vaccineHaving the flu in the winter isn’t uncommon, but some people may be at risk of it developing into the more serious condition, pneumonia.

The flu vaccine is offered free every year to:

• people aged 65+

• pregnant women

• children and adults with an underlying health condition or weakened immune system

You can get your flu jab at your GP surgery or some local pharmacies. Flu strains change all the time so it’s important to have a new jab every year to keep your protection up to date.

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festivitiesDespite the celebrations, food and presents, the festive season isn’t always easy. Whether it’s worrying about the costs involved, deciding who to spend time with or cooking dinner for 20, there’s a number of reasons why you might feel stressed. Take a look at our top tips for a more relaxed holiday season.

Go with the flow

When there’s a lot to do, chances are not everything will go exactly to plan. Try not to beat yourself up and instead focus on the positives (or the funny side!).

Make your escape

Even if it’s just for 10 minutes find some time for yourself, especially if you have a house full of people.

Just breathe

When stress builds it can be tempting to turn to caffeine, sugar or alcohol for relief. Try something different by practicing a simple breathing exercise when you start to feel tense. It only takes a few minutes and you can do it anywhere.

1. Stop whatever you’re doing. Just pause for a moment

2. Breathe. Notice how the breath feels entering your body and how it feels as you exhale. Concentrate only on your breath

3. Observe. Now that you’ve paused and breathed a little, how do you feel? What’s going on for you? Just observe without judging

4. Proceed. Carry on with whatever you were doing

Enjoy stress-free

Go online

Prepare for the festive season with CABA’s online courses. Discover how to build your resilience, improve your communication skills and find ways to keep calm when you feel stress building up. All from the comfort of your own home. Visit caba.org.uk/online-courses

Spending time alone

If you’re spending time on your own this year, try not to just stay at home. You could find out what’s going on in your local community or even try volunteering. Lots of charities need extra help at this time of year and it’s a great way to meet new people.

If you’re not able to get out and about easily, our telephone friendship service can help you stay connected. If you’re aged 55 or over and feel lonely or isolated, we’ll put you in touch with someone who shares your interests, who you can chat to on the phone each week.

To find out more call us on +44 (0) 1788 556 366 or email friendship.service@caba.org.uk

FESTIVE MONEY MANAGEMENT

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Avocado and coconut oils can also be used to moisturise and soften your skin. Try lightly massaging some into your skin after showering or adding a few drops to a warm bath.

THE BENEFITS OF OLIVE OIL ARE WELL KNOWN BUT WHAT ABOUT OTHER TYPES OF OIL

What’s c king?Culinary benefits Health benefits

Rapeseed oil Doesn’t burn at high temperaturesNon-greasyLight nutty flavour

Rich in Vitamin E, unsaturated fats and Omegas 3, 6 and 9

Sesame oil Has a nutty aroma and is often used as a flavour enhancer in Chinese, Japanese and Thai dishes

Contains copper, zinc, calcium and antioxidants

Peanut oil Good for deep frying, pan frying, roasting or grilling

Contains mono-unsaturated fatty acids which can help lower cholesterol and it’s rich in Vitamin E

Avocado oil All-purpose cooking oil Rich in antioxidants, high in mono unsaturated fats and low in saturated fats

Coconut oil A good alternative to butter when baking, roasting and sautéing. Choose the unrefined version for a stronger coconut taste

Contains natural fats which help to lower cholesterol and reduce the risk of heart disease

FESTIVE MONEY MANAGEMENT

• Set a budget and stick to it• Ask friends and family to do a ‘secret

santa’ or set a spending limit for presents• Plan ahead and make time to search for

deals and bargains on gifts and food• Get creative and make your own cards

and decorations

One of the biggest sources of festive stress is money. Here are a few simple ideas for keeping costs down this year:

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PROVIDING LIFELONG SUPPORT TO PAST AND PRESENT ICAEW MEMBERS AND THEIR FAMILIES

Call CABA +44 (0) 1788 556 366CABA 24 hour helpline 0800 107 6163 (UK only)Talk to us 24 hours a day caba.org.uk/letstalkEmail enquiries@caba.org.ukAll calls are strictly confidential

8 Mitchell Court Castle Mound Way Rugby Warks CV23 OUY UK

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TORTELLINI TOMATO SOUP WITH ITALIAN SAUSAGE & SPINACH (SERVES 4)

Ingredients:

SOUP

• 1 tbsp vegetable oil• 1 lb Italian sausage• 1/2 cup diced onion (about

1/2 medium sized onion)• 1 tbsp minced garlic• 1 28 oz can crushed tomatoes• 1 32 oz box of vegetable broth

(chicken works too)• 2 tbsp fresh chopped basil• 1 tsp salt• 1/2 tsp pepper• 1 package tortellini• 1 cup packed fresh spinach• 1 shallot, thinly sliced

CROSTINI

• 1 baguette• Butter• Freshly grated Parmesan cheese

Method:

SOUP

1. Heat a large, heavy bottomed pan over medium-high heat. Heat vegetable oil and add diced onion. Saute until onions are soft

2. Crumble Italian sausage and garlic with the onion. Cook until sausage is no longer pink

3. Stir in crushed tomatoes, vegetable (or chicken) broth, basil, salt and pepper. Bring to a boil, reduce heat to low, and cover. Let soup simmer for 20-30 minutes

4. Add tortellini and spinach and simmer for about 10 minutes, until pasta is tender

5. Serve with shredded Parmesan

CROSTINI

1. Slice baguette into 1/2 inch thick slices. Butter one side and place butter side down in a hot skillet until golden brown. Flip bread slices over and sprinkle with Parmesan while the other side gets golden brown.

Transfer to a plate and immediately cover loosely with foil if cheese hasn’t completely melted.

Recipe from yellowblissroad.com

Reci e Corner