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surprising ways to

Smile! Even a fake smile produces feel good hormones. Before long you’re giggling to yourself.

Clear up Declutter to create a haven of peace and calm in your home. Maybe start small and tackle one cupboard or drawer.

Make a noise Humming and singing stimulate your vagus nerve which creates a feeling of relaxation.

Put your feet up with a cuppa. Green and black tea contain L-Theanine, shown to relax your mind without making you drowsy

Say no Discover the power of turning down something you don’t want to do to create some space for yourself, without guilt.

Take a walk in THE WOods Shinrin-yoku means ‘forest bathing’ in Japanese. Immerse yourself in nature with awareness of all your senses.

Solve a conundrum Complete a crossword, tackle sudoku, get stuck into a crime novel, or take on a huge jigsaw puzzle. Think of the glow of satisfaction once you’ve overcome the challenge.

Wash your hands Transform handwashing into a mindfulness practice. Take your time to notice your sense of touch, the texture and smell of the soap or gel.

Shake up your routine Walk a different route, try a new kind of tea, experiment with a new hobby or even just put your other shoe on first.

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Research backs up what we’ve been told all along; fresh air and being outdoors really is good for your physical and mental health. Studies show that being outside, especially in natural surroundings, lifts your mood, reduces stress hormones, boosts your immune system and improves your circulation. Add movement into the mix for twice the benefit. So, wrap yourself up warm and get outside (or at the very least, open a window). These ‘green gym’ ideas will get you started.

Warm up Take your time to get started especially if the weather is cold. Breathe through your nose. Walk for a little while before you pick up your pace or begin more challenging exercises.

Stride it out Challenge yourself by building up your distance or speed up to beat the clock. Vary your route with different terrain – like grass, stones or gravel, and incorporate inclines, steps and hills.

Upper body strength Use a park bench or a tree for standing press ups or triceps dips.

Interval trainingInterval training. Alternate fast and slow walking, or sprints with jogging. Set a landmark or streetlamp as a goal. Or you could add star jumps or squats at intervals in your walk.

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WORK-OUT-SIDE!What improves your wellbeing, lifts your mood, needs no special equipment and is free to use? FRESH AIR!

HopscotchGet little ones involved to improve both balance and focus.

Walk the tightropeMaybe not literally! Find a safe kerb – maybe in a quiet carpark – to walk along and practice balancing. Or use a long piece of timber on the ground in your garden. Can you look ahead as you walk?

Hang out Grab an overhead bar at the park or a supportive branch and experiment taking weight into your arms. Use your muscles as though you’re going to do a pull up.

Curtsy Version 1: • Step back and slow bend both knees

into a lunge

Version 2: • Step back but take your foot further over to

the opposite side and curtsy

SkipIt’s probably harder and more energetic than you remember as child! Start with a few jumps over the rope and work your way up from there.

VolunteerPitch in to help look after outdoor spaces. Check in with your local wildlife trust, stately home or your neighbours.

Cool offAt the end of your session, slow down and take a steady-paced walk. Round off with a few gentle stretches.

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Whole and unprocessed food Make sure your ground troops have the nourishment they need. Choose whole, unprocessed foods. Eat a rainbow of vegetables and fruit, good fats like olive oil and avocado, oily fish, nuts and unprocessed meat. Get started today with our recipe!

Love your gut Good immune function relies on lots of good bacteria in your gut. Build up with fermented food like natural yoghurt, sauerkraut and kefir. Eat plenty of vegetables to keep your good bacteria healthy.

Hydrate hydrate hydrate! All your cells are bathed in fluid that helps to wash away waste. Often as the temperature drops, so does the amount of water we drink. You can stay warm and hydrated with tea, stew and soup.

A breath of fresh air Being outside strengthens your immune system (be sure to wrap up warm), but so far research hasn’t turned up the reason. Opening the windows every day can help too. Less sunshine means less vitamin D, so maybe chat with your GP about a supplement to keep your immune system on top form.

Rest and relax Stress suppresses immune function so schedule restful and enjoyable activities. Discover your own personal stress antidote whether that’s yoga, mindfulness, tai chi or creative hobbies.

Zzzzzzzz…. During sleep your tissues repair. You need enough to wake up feeling refreshed and rested. Stick to a routine - turn off screens an hour before bed, dim the lights and skip the news. Keep your bedroom calm, cool and dark. And leave out caffeine and alcohol for some good quality shuteye.

FIRST STEPS WHEN FIRST STEPS WHEN SOMEONE DIESSOMEONE DIESIt can be difficult to get to grips with practical arrangements It can be difficult to get to grips with practical arrangements when a loved one has died. This advice explains where to startwhen a loved one has died. This advice explains where to start..

Medical certificateA doctor will certify the cause of death and issue a medical certificate.

Register the deathUsually you would register a death in person. However, for now, offices are operating a remote registration system instead. The doctor certifying the death will send the medical certificate electronically to your local Register Office. You’ll need to contact the Registrar to make an appointment to complete the process online or over the phone. The Register Office will confirm what information you’ll need to hand for the appointment.

Funeral arrangementsA funeral director can guide you through the process of arranging a funeral. They’ll take care of the person’s body until the funeral takes place. You can reclaim funeral costs from the estate, but the money might not be available until after probate – the legal agreement to deal with the estate - has been granted. You may be entitled to claim benefits to help with the payment. Get in touch with CABA and we can check if that’s available and help you with the application, as well as provide emotional and other kinds of support.

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Notify government departmentsYou may also need to contact government departments like the council tax office and the Department for Work and Pensions. Many places use a ‘tell us once’ service who will contact all the relevant departments on your behalf. The Register Office will give you their details.

Remember that spouses and partners are eligible for support from CABA for their whole lifetime. So, if you’re struggling at this difficult time, we’re here to help. Get in touch on 01788 556 366 or email us at enquiries@caba.org.uk

Mount your defence! ways to support your IMMUNE FUNCTIONA strong, well-functioning immune system can mobilise quickly and effectively to fight disease and infection, then safely retreat once the mission’s complete. These practical, common-sense tips could help armour plate your defences

COUNTED BREATHING Inhale for a count of 4 and exhale for a count of 6

MINDFULNESS USING BREATHING Count each exhale. After you’ve counted your 5th exhale, start again at 1. You will probably learn how easily your mind wanders, but practicing helps to improve your focus.

DIAPHRAGMATIC BREATHING Lie on your back with your hands resting on your abdomen at about the height of your navel, elbows resting on the floor. Imagine breathing into your hands.

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TAKE GOOD CARE OF YOUR LUNGS • Your lungs need moisture to glide and slide

with each breath, so stay well hydrated

• Central heating is drying so a bowl of water on a radiator will help to keep the air moist or invest in a humidifier. Add essential oils like frankincense, eucalyptus or lavender for an easy breathing fragrance

• To improve the air quality, open your windows every day, vacuum regularly and use a damp duster to contain dust

• Cold air can irritate your lungs, so cover your nose and mouth with a scarf when you’re out in chilly weather

The health of your breathing has taken centre stage over the last few months, so here we shine a spotlight on how to take care of it.

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PROTECT AND STRENGTHEN • Breathe through your nose. Your nose is the

first line of defence to protect your lungs. It moistens, warms and filters each breath

• Staying fit will help to keep your lungs healthy. Any activity that leaves you a little out of breath will help. There’s no need to make it a chore – choose something you enjoy!

• Singing strengthens your breathing muscles. Whatever you sound like, the benefit is just the same! Singing is also a natural antidepressant so that’s twice the reason to put on your favourite music and sing along

…AND RELAX Breathing is linked to your relaxation response. When you’re feeling calm and relaxed, your breathing is deeper and slower. Your heart rate speeds up a touch when you inhale and slows down a little when you exhale. That’s why gently lengthening your exhale helps you to relax, reduces stress and relieves pain. The effect is increased when you deepen and slow down your breathing.

BREATHING IN A FACE COVERING

The feeling of being enclosed and restricted can make you feel anxious when you’re wearing a face covering. Here are some ideas to calm anxiety.

• Practice wearing your face covering for a few minutes at home when you’re feeling calm and relaxed

• Take a moment to consciously soften places that feel tight or tense- even if it’s just a tiny bit

• Deliberately, but gently, slow down your exhale rather than focus on taking a bigger inhale

• Remember, that if wearing a face covering is causing you any health problems – physical or mental – you are exempt

EXERCISE YOUR BREATH!TAKE ADEEP

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Reci e Corner

Method:1. Prepare butternut squash by chopping off any tough skin. Scrub or peel

root vegetables like parsnips. You can also use other vegetables such as carrots, celeriac or sweet potatoes.

2. Vegetables roast at different speeds so cut to the right size so they cook evenly. Soft vegetables like aubergines cook faster so cut these up larger. Hard vegetables like parsnips take longer to cook so chop up finer.

3. Place them in a single layer in a roasting dish. Add robust herbs such as thyme or rosemary with a few pinches of salt and pepper to taste. You can add a cloves of garlic, left whole in their skins, to roast with the vegetables to give them flavour.

4. Pour on a glug of olive oil and mix well to coat all the vegetables.

5. Root vegetables will cook in 40-50 minutes at 180-200C, or 350-400F. Soft vegetables like peppers, aubergines, onions and tomatoes roasted at higher temperatures will have lovely charred edges.

6. Season the salmon fillets with lemon juice, salt, pepper, a sprinkle of dill and a little butter, wrap the salmon in a foil parcel and bake alongside the vegetables for the last 12 minutes.

Ingredients:• Selection of vegetables

like butternut squash, parsnips, carrots, swede, celeriac, potatoes or sweet potatoes, aubergines, tomatoes, garlic, peppers, green beans, leeks, onions

• Herbs like thyme or rosemary

• Olive oil• A salmon fillet for

each person• A knob of butter• Lemon juice• Dill

SALMON WITH ROASTED VEGETABLESRoasting a simple, and delicious way to use up vegetables languishing in the cupboard. Leftover roast veg can also be frozen for later. Heat and blitz in a blender for soup, add to pasta, stew, omelettes, rice or use as a pizza topping.

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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