KEEP WARM THIS WINTER

As winter nights draw in and temperatures fall, what can you do to keep yourself warm and healthy?

ENERGY EFFICIENCY
How energy-efficient is your home? Draught-proofing windows and doors, putting in wall and/or attic insulation, and lagging hot water cylinders and pipes can all help cut your fuel bills over the winter, while having a modern, efficient heating system also makes a difference.

Such things do come at a cost, though, which is why a degree of government-funded assistance is available to help make your home more energy efficient. If you or someone in your home receives Disability Living Allowance, a War Disablement Pension, Attendance Allowance or one of a number of other benefits, then you may be eligible.

In England the Warm Front Scheme (0800 316 2805, www.warmfront.co.uk) gives grants worth up to £2,700 (or £4,000 if oil central heating is involved) to eligible households. Similar schemes operate in Wales (Home Energy Efficiency Scheme, 0800 316 2815, www.heeswales.co.uk), Northern Ireland (Warm Homes Scheme, 0800 181 667) and Scotland (Warm Deal, 0800 316 6009), although the level of support available does vary between schemes. Your energy company may also have grants on offer.

CLAIMING THE BENEFIT
According to government estimates, around £7-£8 billion of benefits go unclaimed in the UK every year, and some of that cash could be yours. Advice and information on benefits is available from the Department for Work and Pensions Benefit Enquiry Line for People with Disabilities on 0800 88 22 00. Alternatively, your local Citizens Advice office can offer information on grants and benefits you might be eligible for, and which could help you make your home more energy efficient.

There’s no shame in checking what support you might be able to receive from voluntary and charitable organisations too; if you have a severely disabled child, for example, you could be eligible for grant from the Family Fund (0845 130 45 42, www.familyfundtrust.org.uk).

DRESS SENSE
Several thin layers of clothing are usually preferable to just one thick layer because they’re better at trapping warm air as it rises from your body. Thermal underwear can help to keep the cold at bay and a blanket over the knees when seated can
also make a surprising amount of difference.

Since up to half of your body heat is lost through your head, you can keep significantly warmer by wearing a hat of some kind. If you get cold at night, it’s also worth considering a nightcap or hat in bed – as well as some warm pyjamas.

SWITCH ON THE HEATING
The Department of Health advises keeping the rooms you use during the day time at 21°C (70°F), while your bedroom should be kept above 18°C; if you feel you can’t do this, at least make sure you keep your living room warm throughout the day and heat up your bedroom before going to bed.

If the bedroom gets really cold at night, you can use either a hot water bottle or an electric blanket to help you stay warm – but don’t use both together as this can be dangerous. Remember to check what kind of electric blanket you have, as some are designed only to be used to warm the bed before you get in; you should also get it tested every three years. Your local Trading Standards office or fire brigade should be able to tell you about any local testing schemes.

EATING WELL
During the winter it’s important to have at least one hot meal a day; sipping regular hot drinks will also help keep you going, although it’s a good idea to vary the tea and coffee with some non-caffeinated drinks to avoid getting too lively on all that caffeine!

Having a well-stocked larder – including tinned or frozen foods – reduces the need for you to go out shopping on those days when it’s particularly cold or icy. It’s also worth seeking out some recipes for homemade soup – which can be a good option for keeping warm with minimum effort as it’s easy to cook, inexpensive and nutritious. If you always have some ready to pop on the stove (or into the microwave oven) then you’ll have a warm meal even when you can’t face the fuss of preparing food from scratch.

The Food Standards Agency offers general advice on healthy eating (www.eatwell.gov.uk). If you are on a special diet you should always discuss any changes to your eating habits beforehand with your GP.

ON THE MOVE
Keeping active and on the move is good for you whatever the time of year, and even moderate exercise can help maintain flexibility and keep you warm. When it gets chilly, though, there’s a real temptation to roll up into a ball and stay sedentary.

If you’re likely to spend a lot of time sitting at home watching television or reading it’s good to break this up by moving around; even spacing out the household chores rather than doing them all together can help add some movement to your day. But if you feel you need to do that bit more to keep fit, it may be worth looking into exercises you can do indoors – wheelchair users could try a fitness video such as those provided by the Spinal Injuries Association (0846 678 6633, www.spinal.co.uk) and Help the Aged (020 7278 1114, www.helptheaged.org.uk) or the Chair Based Movement 4 Fitness Improvement DVD (0141 952 5720, www.chairbasedmovement.com). Speak to your doctor before starting a new exercise regime.

HEALTH MATTERS
Illness is unpleasant at the best of times, but is more serious during the winter months, so if you are 65 years old or over – or have serious heart disease, renal disease, diabetes or a serious respiratory disease (including asthma), or if you have lowered immunity because of a medical condition – then you should make sure you get a free flu jab from your GP. Depending on your general health you might also be eligible for a “pneumo jab” to protect against pneumococcal infection.

It is worthwhile stocking up on over-the-counter remedies to tackle coughs and colds, although it’s always best to get the advice of your local pharmacist on how to best manage minor ailments and illnesses. Confidential medical advice and health information is available 24 hours a day from NHS Direct (0845 4647 or www.nhsdirect.nhs.uk). In Scotland, you should call NHS 24 (08454 24 24 24 or
www.nhs24.com).

November/December 2007