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Living Wellcaba.org.uk

Help with home heating

ASK CABA ABOUT… CABA winter fuel payment: If you’re currently claiming any means tested benefits, have a low-income or health concerns, you may be eligible for a £215 donation towards your heating and utility bills in January 2016.

To find out more or if you have concerns about managing your heating bills call our support officers on +44 (0) 1788 556366.

Besides making you feel more comfortable, staying warm can keep you well. According to the NHS, it can help prevent colds and flu as well as more serious health concerns such as pneumonia, depression, heart attacks and strokes.

So how can you keep your home warm when the temperature drops?

Winter Fuel Payment and Cold Weather Payment: If you were born on or before January 5, 1953 you should receive between £100-£300 from the government to help with your heating bills. You may also be entitled to claim £25 for each 7-day period the temperature is recorded, or forecast to be 0°C or below

• Prepare your home by draught-proofing your doors and windows, lagging your hot water tank and pipes, and insulating your attic

• Ask if you can join your energy supplier’s Priority Services Register, which offers extra free services to older and disabled people

• Remember, if you live in an all-pensioner household, you shouldn’t be disconnected during the winter if you’re having difficulty paying your bills. If you’re worried about how you’ll keep up with your bills this winter, find out if you can get financial help by calling the free Home Heat Helpline on 0800 33 66 99

• If you’re on a low income or receive Pension Credit you may also qualify for financial help from the Energy Companies Obligation scheme. Call the Energy Savings Trust on 0300 123 1234 (England and Wales), 0808 808 2282 (Scotland), or 0800 1422 865 (Northern Ireland) to find out if you can get help to winter proof your home

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5-a-day Eating at least 5 portions of fruit and veg a day, especially brightly coloured ones, helps keep your body topped up with nutrients to help keep winter bugs at bay.

TOP TIP * Stock up on syrup-free tinned fruit and frozen vegetables in preparation for an icy spell (they’re often just as good for you as fresh).

Diet staples Potatoes, wholemeal bread, rice and pasta help fill you up and keep you warm. They’re also good sources of calcium, iron and B vitamins.

TOP TIP * Make your mash healthier by mixing it with other mashed veg such as carrots, swede, parsnip or broccoli.

Protein boost Many protein foods contain zinc, which is thought to boost your immune system so try to eat some every day. Fish and seafood are good choices as they contain vitamin D, an essential nutrient that’s in short supply during the winter months.

TOP TIP * People aged 65+ are advised to take a daily vitamin D supplement.

Sweet treats You don’t have to go without sugary foods altogether, but a healthy balanced diet includes just a small amount of them.

TOP TIP * Dark chocolate is full of nutritious minerals and may help boost blood circulation.

Drink up It’s important to stay hydrated, so have plenty of fluids throughout the day.

TOP TIP * Tea and coffee can be part of a balanced diet. But if you have bladder weakness, try switching to decaffeinated or caffeine-free drinks.

Turn to page 6/7 for some healthy recipe ideas to keep you warm when the weather’s cold.

How to stay healthy this win er Eat well – Studies confirm that many people eat more sugary and fatty food during winter. This doesn’t only lead to winter weight gain; it can reduce your resistance to colds and flu. To stay healthy at this – or any – time of year it’s important to eat a well-balanced diet. Here are some tips to help you get the balance right:

Dairy section For both calcium and protein aim to have some low-fat milk, yoghurt and cheese every day.

TOP TIP * Cheese is high in fat, so use a mature cheese for cooking as you’ll need less of it.

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Stay active – Physical activity can help you feel better, physically and emotionally. You don’t even have to venture outside in the cold as there’s lots you can do indoors:

Why not • Try a fitness class at your local gym or

leisure centre

• Buy a DVD you can follow at home

• Swimming is ideal if you have joint or mobility problems

TOP TIP * The NHS provides an easy step-by-step guide to gentle indoor exercises for older people at: nhs.uk/Tools/Pages/Exercises-for-older-people.aspx

Protect yourself from cold and flu – There are a few things you can do to boost your resistance to winter bugs:

Beating the winter blues – Around 20% of the population is thought to be affected by mild depression during the winter. There are several things you can do to feel more like your usual self when the days are short and the nights are long:

Have a flu jab All people aged 65+ can have a free NHS flu jab each year. If you haven’t had yours yet, speak to your GP.

Keep your hands clean Washing your hands frequently and using hand sanitising gels or antibacterial wipes can help to kill any viruses you may have come into contact with.

Sleep well Studies suggest having a good night’s sleep can boost your immune system. Consider going to bed earlier to give your body a better chance of getting the rest it needs.

Live well A well-balanced diet and staying physically active can boost your resistance to colds and flu.

Get outdoors Expose yourself to lots of natural light during the autumn and winter, especially on bright sunny days and around midday.

Use light therapy Special lightboxes that produce very bright light can help if your mood tends to dip after the clocks go back (visit sada.org.uk for a list of UK lightbox suppliers).

Tackle tension Make time for relaxation – there are lots of ways to unwind, you just have to find what works best for you.

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JOIN A FRIENDSHIP CENTRE Run by Age UK, Friendship Centres are groups of older people in England, Wales and Scotland who meet regularly for social activities such as pub lunches, theatre visits, days out, rambling and lots more. Call 0800 169 8787 to find a Friendship Centre in England or 02920 431 555 in Wales. If you’re in Scotland, call 0800 169 87 87 to find one in Dumfries, Kilmarnock or Kirkcaldy.

JOIN IN LOCAL ACTIVITIES You can find out what’s on in your area at your local library, sports centre, community or church hall, or council offices. Another good place to look for local activities is the local newspaper and radio.

THE ROYAL VOLUNTARY SERVICE Runs 450 community centres and lunch clubs across the country, hosting weekly programmes of events covering arts and heritage, lifelong learning, healthy living and social events.

To find out more, call 0845 608 0122 (Monday to Friday, 8am – 6pm) or visit royalvoluntaryservice.org.uk

TAKE UP A NEW HOBBY Having a hobby is a great way to meet people. Age UK has Special Interest Groups, covering subjects such as genealogy, ten-pin bowling, wine appreciation and the environment. Find out more by calling 0800 169 8787 or by visiting age.org.uk (search ‘Special Interest Groups’).

BE A VOLUNTEER Volunteering can put you in touch with other like-minded people. Lots of charities need volunteers of all ages: ask at your local Volunteer Centre or visit the websites icaewvolunteers.com or do-it.org.uk

GO BACK TO SCHOOL Learning doesn’t stop when you leave school, so why not enrol in an adult education class? You can find details of classes in your area at your local library.

Alternatively, you could take a course at the University of the Third Age (U3A), which offers learning opportunities for retired and semi-retired people. Find your nearest U3A branch by calling 0208 466 6139 or by visiting u3a.org.uk/find-a-u3a.html

Winter lonelinessWays to combat

Experts believe social isolation can affect your health and wellbeing and cold weather and shorter daylight hours can make it more difficult than usual for you to get out and about.

A 2014 study by the charity Age UK suggested almost 400,000 people aged 65+ were worried about being on their own over the festive period.

Here are some things you could try to keep you more connected:

IT’S GOOD TO TALKIf you can’t get out and about for any reason, there are organisations that offer befriending services around the country. These services can put you in touch with someone – usually a volunteer – who you can chat to over the phone on a regular basis. Some also offer home visits.

CABA’s befriending service – run in partnership with Age UK – offers support to anyone aged 55+. Whether you’re feeling lonely as a result of bereavement, living alone or in a remote area, or you simply want someone to talk to, our befriending service could help you feel less isolated.

You’ll be matched with someone based on your interests and your befriender will call you on the phone to chat for around 30 minutes every week.

Call us on +44 (0) 1788 556 366 to find out more. You can also chat to one of our advisors online at caba.org.uk/letstalk or email us at befriending@caba.org.uk

Other befriending services include:

THE ROYAL VOLUNTARY SERVICE Offers either face-to-face or telephone contact with its volunteers. They also run a Good Neighbours service, where volunteers provide company and friendship as well as helping out with things like shopping,

collecting pensions or prescriptions or simply changing a light bulb. Call 0845 608 0122 for more details.

INDEPENDENT AGE VOLUNTEER VISITORS Offers home visits from someone living nearby who may pop round for a chat or take you out to a local café. For more information, call Independent Age on 0800 319 6789 (Monday to Friday, 9am - 4.30pm) or sign up online at independentage.org/services-sign-up-form

If you’re feeling isolated, remember we’re always here to help. You can call our free 24-hour helpline on +44 (0) 1788 556 366 and chat to one of our support officers any day, at any time.

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Recipes to keep out the coldWinter is the time for hearty meals that keep the cold out and the warmth in. Here are a couple of nutritious – and delicious – recipe ideas:

WARM NEW POTATO AND SMOKED MACKEREL SALAD WITH ASPARAGUS

FISH PIEIngredients:• 700g potatoes, peeled and diced• 4 fillets of haddock (or any kind of

white fish or salmon)• 425ml 1% fat milk• 25g low-fat spread• 25g flour• 25g reduced-fat strong hard cheese• 320g broccoli, peas or green beans

(to serve)

Method:1. Preheat the oven to 200°C or gas mark 6

2. Boil the potatoes for about 10–15 minutes until they're soft. Drain them and mash with a little milk

3. To make the sauce, mix the milk, low-fat spread and flour in a small pan and warm over a medium heat. Stir continuously until the sauce starts to bubble and thicken

4. Pour the sauce over chunks of fish in an ovenproof dish, top with mashed potato and sprinkle the cheese over the top

5. Bake in the centre of the oven for 30 minutes, until the top is golden brown. Serve with broccoli, peas or green beans

(Recipe from NHS Choices: nhs.uk)

Why not eat half now and freeze the rest for later?

Ingredients:• 350g new potatoes• 100g crème fraiche• 1 tsp horseradish cream• Juice of 1 lemon• 2 skinned and flaked smoked mackerel

fillets (about 200g/8oz)• 85g bag of watercress• 1x bunch of asparagus

Method:1. Cook the potatoes in a large pan of boiling water for 15-20 minutes or until tender

2. Add the asparagus for the last 4-5 minutes until tender

3. While the potatoes are cooking, mix the crème fraÎche in a large bowl with the horseradish cream and lemon juice. Season well with freshly ground black pepper

4. Drain the potatoes and asparagus. Halve the potatoes and set aside to cool for a few minutes. Tip the potatoes and asparagus into the crème fraÎche mix and stir so it coats them and becomes quite runny. Add the smoked mackerel and watercress and toss gently together. Best served still warm

(Serves 2)

(Serves 4)

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PUZZLE CORNER Give your brain a workout with our puzzles…

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SUDOKU

We had a wonderful response to the first issue of Living Well, with many of you taking the time and trouble to write in and let us know what you thought. All comments are very much appreciated and we’ll continue to take your feedback on board.

Here are some of the things you said:

For the solutions to these puzzles visit caba.org.uk/livingwellpuzzles

An excellent first edition - keep up the standards

The friendly, clear, concise way it is written makes it a pleasure to read. Also the variety of topics means there’s always something to learn

I think it’s very good, easy to read, interesting and well designed

I enjoyed knowing that there would be someone there should I ever have the need

All very interesting – so just more of the same, please

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The Little Book of WellbeingNikki Page (Cico, £8.99)

If you’re after tips on looking and feeling great, there are 60 in The Little Book of Wellbeing. Written by former model and businesswoman Nikki Page, it’s divided into 3 sections:

• Look good on the outside• Stay healthy on the inside• Develop a positive attitude to life

Claiming that most of what she does is just common sense, Nikki offers realistic and achievable advice aimed at having you feeling younger in no time. It’s a quick and easy read – ideal for dipping into – and could help you feel less stressed and give you more energy, both of which can be welcome at this time of year.

Everyday Super FoodJamie Oliver (Michael Joseph, £26)

Jamie Oliver’s latest recipe book isn’t about hard-to-find superfoods, but the ingredients we use every day that promote good health such as eggs, oats, bananas, spaghetti, fish and many more. Forget spending hours in the kitchen, these recipes are quick and easy to follow – and, judging by the photos, they taste great too.

Having turned 40 himself this year, Jamie has made changes to his own lifestyle – including his diet (recent news reports suggest he’s lost 2 stone in weight). His aim with Everyday Super Food is to help others change their lifestyle for the better too.

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 confidential

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