Common-sense ways to breathe fresher air indoors include opening a window in each room for a while every day, taking your shoes off at the door, washing pillows and duvets regularly and vacuuming. But did you know that houseplants can give you a helping hand to clean the air inside too?

A breath of fresh airNASA scientists used this down to earth solution to tackle a space-age problem of space shuttle air quality. Research shows having plants in a room makes people feel more positive, lowers blood pressure and reduces stress levels. Just what you need to blow away the winter blues.

HAPPY HOUSEPLANTS Your natural air purifiers

Winter weather is a great excuse to cosy up indoors by the fire with a warm drink and a good book. However, our insulated, draft-free homes can mean our indoor air quality suffers.

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Don’t worry if you’re not ‘green fingered’ - we’ve listed the most effective and hardy house plants for you here.

• Ivy - Hedera Helix

• Spider plant - Chlorophytum Comosum

• Peace lily - Spathiphyllum

• Mother-in-law’s tongue - Sansevieria Trifasciata (voted hardest to kill!)

• Aloe Vera

• Lady palm - Rhapis Excelsa

• Red-edged dracaena - Dracaena Marginata (beware: toxic to cats and dogs)

• Weeping fig - Ficus Bejamina

• Chinese evergreen - Aglaonema

• Areca palm - Chrysalidocarpus Lutescens

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Whether the forecast is for frost or rain, these tips can help you avoid feeling under the weather and keep you on top form this winter.Move more

When it’s cold outside, it’s tempting to turn up the thermostat and hibernate on the sofa. But research shows that gentle to moderate exercise, like a brisk walk, reduces inflammation and boosts your immune response.

Sunshine vitaminGetting outside in the daylight helps to regulate your body clock and improves the quality of your sleep. However, from October to March, the UK sunshine isn’t strong enough to produce all the vitamin D that you need. So you might want to talk to your GP to decide if a supplement during winter is appropriate to take to help boost bone health and protect against cold and flu.

Zzzzzzzz

A lack of sleep makes us more prone to catching colds and flu, so make sure you build in time to wind down in the evening. Switch off technology at least half an hour before bed and use a dimmer switch or sidelights in the evening. Listening to relaxing music can help to improve sleep quality too.

Join a choirAccording to research by the University of London, singing improves heart and lung function, boosts immunity and lifts your mood. Plus gathering together with a community is good for your mood and your health. It’s even better when you laugh together too!

Manage stress

Stress prepares your body to fight or run away. To do this, it redirects your internal resources away from your immune system. To help you stay stress-free, try learning a relaxing breathing technique, spend time with friends and loved ones and find time for the hobbies and activities you enjoy.

Take up yoga or Tai Chi

Why not try a slow and mindful practice like gentle yoga or Tai Chi to help you relax? Research shows these practices will also improve your balance, helping you to walk with confidence in the icy, wet weather. Chair yoga is a great option if you have limited mobility. Find out more at: nhs.uk/live-well/exercise/guide-to-yoga/ Hydrate

Your immune system works better when you’re well hydrated. If it’s cold outside, you may not feel like sipping water, so top up your mug with fruit or herbal tea, hot soup or warm water with a refreshing squeeze of lemon. Look after your gut 70% of your immune system lives in your gut, so it makes sense to take care of it. Luckily, the other measures that help to boost your immunity, are also good for your gut – like getting enough sleep, reducing stress, eating well and moving more.

Eat wellYou can enjoy delicious comfort food and still get all the nutrition you need with hearty stews filled with roast winter vegetables like butternut squash, carrots, onions, brussels sprouts, peppers, beetroot and parsnips. Add some herbs like thyme or sage to pack an extra immune boosting punch.

Made too much? Blitz any leftovers in a blender for a warming winter soup to enjoy the next day.

your healthNeed some support to get motivated?

Why not try one of our free courses such as Eat and exercise for energy, Supercharge your sleep or Mindfulness for beginners. Call 01788 556366 for more information.

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LIMBER UP Gentle daily stretching can help keep your joints supple and mobile. This simple routine will get you started. Remember, take it slowly, stay comfortable in your movements and have a chat with your GP if you have any concerns.

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STAND UP – IDEALLY WITHOUT USING YOUR HANDS! • Bend your knees. Circle your hips 5 times

in each direction

• Circle each arm forwards and backwards3 times, keeping your knees a little bent

• Put your hands on your hips, arch your backand stretch your chest forward. Come backto the centre. Stretch sideways to each side

• Lift your arms up and stretch as tall as youcan. If you’re feeling confident in yourbalance, lift your heels too

You’re warmed up and ready to start your day!

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Living well in early 2019.

LIE ON YOUR BED ON YOUR BACK • Stretch your toes away and squeeze

them back towards you

• Turn your feet in circles at the ankle

• Bend your knees with your feet flat onthe bed. Bring one knee in towards youand hold it for a moment. Repeat withthe other knee

• Bring both knees into your chest, rockfrom side to side, and then draw acircle with your knees in each direction

SIT ON THE SIDE OF THE BED WITH YOUR FEET FLAT ON THE FLOOR • Bring your arms up to shoulder level and

push your palms away like a sign to ‘stop’

• Stretch your fingers apart and then makefists 5 times

• Turn your hands in circles at the wrists

• Get a squishy ball and squeeze it as hardas you can 3 times in each hand

• Put a ball under your foot. Roll your footall over it including under your toes andinstep. Repeat with the other foot

• Turn your head gently to one side. Holdfor a breath. Repeat on the other side

• Look up towards the ceiling keeping yourhead supported

• Tuck your chin in and look down

• Keeping your knees facing forward, turnfrom your waist in one direction, then inthe other. Keep your shoulders relaxed

• Circle each shoulder forwards, thenbackwards, with your arms relaxed

Moving more and gently stretching every day has a wide range of benefits in later life including better circulation, reduces the risk of falls, lower inflammation and pain in arthritis and improved confidence. If you need a boost, you can discover practical ways to get more active and eat healthy in beautiful surroundings at CABA’s Wellbeing weekends. Call 01788 556 366 for more information.

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When the temperature tumbles we know that being warm doesn’t just feel good, it’s also a key part of staying fit and healthy too. At CABA we understand that you might hesitate to turn up the thermostat if you’re worried about how to pay the bills, especially with the expense of the festive season looming ahead too.

Warm up with CABA

We recognise that staying warm over winter is so important to your health that we commit to making a winter fuel payment every year to those who need it. Early in January we pay over £200 to enable the household to stay warm without worrying about the cost of the fuel bill. The payment from CABA is in addition to any winter fuel payment you may receive from the government, it doesn’t affect any other benefits you may receive and it’s paid whatever the weather’s like over the winter.

No forms to complete

If you receive Pension Credit, then you qualify automatically for the payment. We don’t need to assess your financial position and there’s no need to fill out a form - just send us a copy of your Pension Credit Notice along with a copy of your most recent bank statement to the following name and address and we’ll organise the payment to you:

Donna Cooper CABA 8 Mitchell Court Castle Mound Way Central Park Rugby CV23 0UY

Please include your contact phone number, your ICAEW number if you have one and your date of birth so we can match you to our records.

Even if you don’t receive Pension Credit, you may still qualify for a winter fuel payment from CABA.

Call us on 01788 556 366 for more information and an application form. Alternatively you can apply online at caba.org.uk/winterfuel

BRRRR.....It’s cold outside!

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WHAT IS

FINANCIAL WELLBEING?Financial wellbeing is about a sense of security and feeling as though you have enough money to meet your needs. It’s about being in control of your day-to-day finances and having the financial freedom to make choices that allow you to enjoy life.

YOUR FINANCIAL PERSONALITYMoney can be a common source of conflict in the strongest of relationships, so take time to talk through your ‘financial personalities’. This is particularly important if you experience a change in circumstances such as retirement, redundancy or an inheritance. These changes can challenge your attitude to money and sense of financial wellbeing.

,

IDEAS FOR MAINTAINING FINANCIAL WELLBEING

Write down your budget Knowing your income, expenditure and disposable income once your day-to-day expenses are covered, will give you confidence in your decisions. If your partner or spouse usually looks after the finances, be sure to talk the budget through with them, so that you both understand your financial situation

Avoid income comparisons Research shows that comparing ourselves to our friends or peers reduces life satisfaction. Keep in mind that we all have different priorities and find pleasure or enjoyment in different things. For example, you may love to travel and invest in experiences, rather than having a big car or house

Look for the positives Research in the field of neuroscience has shown that practicing gratitude regularly can help to rewire your brain structure. Feeling grateful stimulates the production of natural ‘antidepressants’ such as serotonin and dopamine, giving you a feeling of contentment and wellbeing. Try writing down 3 things you’re grateful for each day

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GET IN TOUCH

If you have any questions about the payment, the process, or any of services available from CABA, give us a call on 01788 556 366.

WE’RE HERE TO HELP

If you’re concerned about your finances and need some help, get in touch with CABA for debt and budgeting advice.

Reci e CornerLEMON & PEPPER FISH WITH ROASTED VEG

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Ingredients:

• 3 mixed peppers, deseeded and sliced

• 2 red onions, cut into wedges

• 3 courgettes, cut into rounds

• 2 garlic cloves, finely chopped

• 2 tsp dried oregano

• 50g black olives

• 1 tbsp vegetable oil

• 4 tbsp dried breadcrumbs

• Zest 1/2 lemon, plus wedges to serve

• 1 tsp crushed black peppercorns

• 3 frozen white fish fillets (such as cod,

haddock or pollack)

• 2 tbsp plain flour

• 1 medium egg, beaten

Method:

1. Toss the vegetables with the garlic, herbs, olives and oil. Season and tip onto a tray lined with baking parchment. Open-freeze the veg until solid, then transfer to a large freezer bag and put in the freezer

2. Whizz the breadcrumbs until fine, then toast for a few secondss in a dry frying pan, shaking to prevent them burning. Tip into a bowl and mix with the lemon zest, pepper and a large pinch of salt. Tip into a small freezer bag and pop in the freezer. Both the vegetables and crumbs can be frozen for up to 3 months

3. To cook from frozen, heat oven to 200oC/180oC fan/gas mark 7. Tip the vegetables into a roasting tin and cook for 15 minutes. Meanwhile, dust the frozen fish in flour, brush lightly with the egg and cover with the frozen breadcrumbs. Pop the fish onto a grill rack and sit above the veg. Bake for 25 minutes until the fish is cooked. Serve with lemon wedges

A light supper of white fish with a breadcrumb coating and ratatouille-inspired roast vegetable mix of peppers, courgettes and onions. bbcgoodfood.com • Serves 3

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 0UY UK

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