Stay Well This Winter

Stay Well This Winter Tips for Health, Comfort and Connection This online resource has been created to provide information about how to keep you well in winter. It also includes lots of information about the organisations that are taking part in the Winter Wellness Market at Arrowe Park Hospital.

Local Organisations ABL Health ( WUTHFT)

ABL Wirral delivers Stop Smoking support to anyone working or living in Wirral. We offer free weekly support for clients who wish to stop smoking, using oral tobacco or vaping; free supply of nicotine replacement therapy products (such as patches or lozenge) or a vape and free added motivational support through use of an app.

Sessions are available across Wirral at local community or GP venues. The average 20 a day smoker could save up to £5000 If they stopped smoking for a year and then there’s the health benefits too!

0151 541 5656 smokefreewirral.co.uk

AbleMe Reablement support with AbleMe is a local service that helps people to stay independent, stay active and age well. The service offers information, advice and guidance to individuals and, where required, short-term support via home visits from trained practitioners and social care staff. AbleMe staff can help with personal care, household tasks, taking medication, avoiding falls and more.

0151 606 2006 cadt@wirral.gov.uk https://www.wirral.gov.uk/health-and-social-care/adult-social-care/gettingsupport-adults/support-live-independently-home

Active Wirral

The Active Wirral We Are Undefeatable programme offers help, support and advice on becoming active to anyone living with a health condition. The benefits of activity whilst suffering from a short or long term health condition have been scientifically proven to aid recovery and help in the management of a wide range of health conditions.

Active Wirral are here to help you get active and access the activities and facilities that suit you.

Our central telephone team are also available 7 days a week to take bookings and payments, answer queries or help with your online account.

0151 606 2010 https://activewirral.com

Age UK Wirral Aspire Care Support Services Ltd

Aspire Care Support Services Ltd. is a domiciliary care agency providing personal care to people living in their own houses and flats, with assistance with personal care, domestic tasks and community engagement for older people, people with a 2

learning disability and those with mental health issues.

Unit 34-36, Woodside Business Park, Birkenhead, CH41 1EL, 0151 345 7900

Blooming Mind

At Blooming Mind, we are dedicated to building resilient communities and workplaces by offering tailored mental health training solutions. Our services include accredited Mental Health First Aid and Suicide First Aid courses, alongside bespoke workshops covering many aspects of mental health and wellbeing. info@bloomingmind.co.uk https://www.bloomingmind.co.uk/

Citizens Advice Wirral

We provide free, confidential, and impartial advice to help people resolve their problems and improve their lives. Our team supports clients with issues such as debt, benefits, housing, employment, and more.

You can access our services by calling, visiting our website, or attending one of our outreach sessions across Wirral.

0808 278 7848 citizensadvicewirral.org.uk

CWP NHS Energy Projects Plus

Energy Projects Plus is a charity that provides impartial advice and support to help residents reduce energy use, lower fuel bills, and cut carbon emissions, all while staying warm and well during winter.

Residents can find out more, or access support by calling our Save Energy Advice Line free. Lines are open 9am-5pm, Monday-Friday (apart from Bank Holidays and the days between Christmas and New Year).

0800 043 0151 advice@epplus.org

Healthwatch Wirral

We are here to help make health and social care work better for everyone.

Healthwatch is independent and the way we work is designed to give local people a powerful voice to help them get the best out of their health and social care services.

We listen to your experiences and make sure that people who plan your services listen to your views.

0151 230 8957 info@healthwatchwirral.co.uk https://healthwatchwirral.co.uk/

3

Home Instead

At Home Instead, we believe that continuing to live at home in the place you feel most comfortable, is the best solution as you age. Our tailored Care Solutions allow you live well your way at home services range from companionship, home help & housekeeping, to specialist personal care such as dementia and Parkinson’s care, right through to full time 24-hour live-in care. Whatever your needs, we have you covered.

We have delivered over 1.5 million hours of care since 2007, and we are proud to be the only outstanding domiciliary care provider in Wirral. To book a free consultation please contact a member of our team.

0151 382 4000 https://www.homeinstead.co.uk/wirral/

Involve Northwest

Whether your focus is on returning to workplace, seeking advice and guidance for your family, or making positive steps to change your life, Involve Northwest can help.

We love helping you achieve your goals, whatever they may be, and we have the right people on the job to guide, advise and mentor you to success.

The approach in all of Involve Northwest’s services is grounded in our core belief that the services we offer are free, confidential, impact on people and families, and are motivated for public benefit rather than profit. We look forward to working with you to take the first steps on improving your life.

The Community Village, New Chester Road, Rock Ferry, CH42 1LE 0151 652 4349 www.involvenorthwest.org.uk

NHS Wirral Talking Therapies

NHS Wirral Talking Therapies service offers a range of talking therapies, counselling, information, and support. Talking therapies can help you to understand and work through difficult feelings and to develop strategies for coping better. NHS Wirral Talking Therapies is a free and confidential service, available to anyone who is aged 16+ and registered with a GP in the Wirral.

0151 649 1859 ccc.wirral@everyturn.org https://www.everyturn.org/talking-therapies/locations/wirral/

NWAS One Wirral Paul Lavelle Foundation The Paul Lavelle Foundation is a charity set up in memory of Paul Lavelle who was sadly taken from us in cruel circumstances in May 2017.

After Paul’s loss a large group of us (we have a network of 50 mates) decided to 4

honour Paul and set up the charity to raise awareness of domestic abuse towards men. The Charity was created to raise awareness of male domestic abuse, support male victims and survivors and provide healthy relationship education as a preventative measure.

Due to the gap in service for support for males experiencing domestic abuse, the response to the Foundation grew considerably. Our office was opened in February 2019, the organisation was established and has grown from strength to strength ever since. After nearly 2 years of hard work, 2020 saw the start of the delivery of the organisation’s activities: Healthy Relationship Education workshops in schools, community sports and activity groups for physical and mental health and wellbeing, and the first dedicated frontline support service for male domestic abuse in the Wirral area.

Central to our mission is the commitment to establishing a safe space where individuals, regardless of sexual orientation, can access support. We foster a holistic approach. We recognise and address the distinctive challenges faced by male survivors from the LGBTQ+ community, nurturing an environment of trust and respect. From confidential 1:1 sessions to practical assistance, our support network is designed to meet the diverse needs of each survivor. We believe that every voice within the LGBTQ+ community deserves to be heard, and every survivor is entitled to receive the support they need, to move forward. Our office and telephones are manned Monday – Thursday 9am – 5pm The Community Village, 330-334 New Chester Road, Birkenhead, Wirral, CH42 1LE 0151 651 3777 info@paullavellefoundation.co.uk www.paullavellefoundation.co.uk

Samaritans of Liverpool and Merseyside

Whatever you’re going through, a Samaritan will face it with you. We’re here 24 hours a day, 365 days a year. Samaritans of Liverpool and Merseyside’s Listening Service is delivered entirely by volunteers who are all ordinary people doing extraordinary things.

116 123 (free from any phone) 0330 094 5717 (local call charges apply) 25 Clarence Street, Liverpool L3 5TN https://www.samaritans.org/branches/liverpool/

Signalise

Signalise Co-op is a co-operative of communication professionals, Deaf people and investor members. Our main business is selling interpreting services to anyone who needs to provide interpreters for Deaf people such as the NHS, companies, political organisations, universities and colleges and individuals looking to book their own interpreters.

If you would like to talk to us about our service and have any questions, comments or suggestions, you can contact us in several ways. Choose whichever is easiest for you. We can arrange a time to video call you, or you can send us a BSL video 07723 469 028 5

07723 469 028 (WhatsApp - pictures or video messages) bookings@signalise.coop

The Brain Charity

The Brain Charity is the only charity in the UK to support people for every single one of more than 600 different conditions affecting the brain, spinal cord or nervous system.

Many conditions are well-known, such as stroke, dementia, cluster headaches and ADHD. There are also hundreds of conditions that only affect an unlucky few, such as trigeminal neuralgia, Alice in Wonderland Syndrome and Huntington’s disease. Some neurological conditions can begin suddenly, such as brain injury. Some you may be born with, such as epilepsy. Others, like multiple sclerosis, can develop over time.

They provide practical help, emotional support, and social activities to thousands of people from all over the UK, and support anyone based in the UK who has a neurological condition, and their family, friends, and carers too. Our centre is open Monday – Friday: 9am – 5pm.

The Brain Charity, Norton Street, Liverpool, L3 8LR 0151 298 2999 hello@thebraincharity.org.uk https://www.thebraincharity.org.uk/

Tropic Skincare

My name is Nickie, and I’m a passionate Tropic Skincare ambassador dedicated to the power of natural skincare. I truly believe everyone deserves to feel amazing in their skin, and if I can help just one person feel fabulous, then I’m happy. All of our products are 100% natural, vegan, and cruelty-free, designed to uplift and care for the skin in the most ethical and sustainable ways possible.

07786977480 nickie_with_tropic (Instagram) nickiefido@googlemail.com

WIRED Wirral

WIRED stands for Wirral Information Resource for Equality and Diversity. Our mission is to promote the equality, dignity and independence of disadvantaged people.

WIRED’s core values are: The promotion and development of a society in which disadvantaged people can lead full and independent lives fully participating in society and reaching their potential: To promote the equality, dignity and independence of disadvantaged children, young people and families and keep them safe from harm: To support children and young people to be ready for school, work and adulthood St James Centre, 344 Laird Street, Birkenhead, CH41 7AL 0151 522 7990 contact@wired.me.uk https://wired.me.uk/

6

Wirral & Chester Breast Screening Programme

Wirral and Chester Breast Screening Programme offers women aged between 50-70 Breast Screening every 3 years. The NHS offers screening to save lives from breast cancer. Screening does this by finding breast cancers at an early stage when they are too small to see or feel.

0151 482 7661

Wirral Community Health and Care NHS Foundation Trust Long Covid Service

The Long Covid Service is a rehabilitation service providing support for people aged 16 plus who have been experiencing symptoms of covid-19 for more than 4 weeks.

Individuals are referred into the service by their GP following an initial consultation.

Following this a referral may be made into the service for an assessment with a member of the team, including exercise physiologists, GPs, social prescribers and mental health & wellbeing practitioners. The assessment will check the individual’s blood pressure, oxygen levels, pulse and weight. A function ability test may also be completed.

Once you have been referred into the service different health care professionals will assess you. This will help to inform your recovery plan. Working with you the team will use all of the information to agree a plan to help manage your symptoms and help you with daily living. Wellbeing and mental health concerns are a major part of living with long covid.

The team work closely with Wirral Talking Therapies. Clinics are delivered every week: Wednesday 12.30pm – 3.00pm, Thursday 9.00am – 3.00pm, Friday 12.30pm – 3.00pm Long Covid Clinic, First Floor, Victoria Central Health Centre, Mill Lane https://www.wchc.nhs.uk/services/long-covid-service/

Wirral Change

Wirral Change is an advisory service provider dedicated to supporting ethnic minority residents in the Wirral area since 2006. Our primary goal is to offer advisory services, advocacy, information, advice, and guidance (IAG) to marginalized communities. Our mission is to empower disadvantaged groups, ensuring equal access to opportunities and much-needed support. We focus particularly on improving the lives of women from marginalised backgrounds, helping them thrive despite challenges.

Our Vision is for the needs of all racial minority communities across Wirral and Merseyside to be widely recognised, and to provide support for people to help reach their maximum potential and to be accepted which is essential to the development of Wirral and Merseyside economy. Our Aim is to be the trusted voice for all racial minority communities across Wirral and Merseyside, as a trusted body that promotes inclusivity, and brings together individuals, groups and agencies within our expanding area of operation. Our Objectives are to put into practice the notion of equality and diversity by addressing issues experienced by disadvantaged, hard to reach and marginalised communities through offering a range of services addressing the community’s needs. This approach was developed through the 7

coordination and development of strong partnerships working with other voluntary and community sector organisations.

St Laurence’s School, St Laurence Drive, Birkenhead, CH41 3JD 0151 649 8177, admin@wirralchange.org.uk info@wirralchange.org.uk https://wirralchange.org.uk/

Wirral Community NHS Trust Wirral Fire Service Wirral Healthy Homes

Wirral’s Healthy Homes team supports tenants and homeowners to help them stay independent, healthy and safe in their homes. They offer free advice and services relating to a range of health and housing issues. healthyhomes@wirral.gov.uk https://www.wirral.gov.uk/housing/help-your-home/healthy-homes

Wirral Lifelong Learning Service

We offer a range of courses for adults (19+) in community venues across Wirral. Our Primary aim is to help adults with few, low or no qualifications to learn new skills, increase their confidence, and move into the voluntary, further training, and job market. lifelonglearning@wirral.gov.uk 0151 666 3330 https://courses.wirralglobal.net/AvailableCoursesList.Asp

Wirral Multicultural Organisation

Wirral Multicultural Organisation help people of all ethnic backgrounds living on the Wirral stay healthy and well. We support you with language, health and universal services, visit our free welcome cafe and low-cost community nursery. We organise a calendar of social events, cultural functions and leisure activities taking place at our centre, either organised by community groups or by WMO. 111 Conway Street Birkenhead Wirral Merseyside CH41 4AF 0151 792 5116 info@wmo.org.uk http://www.wmo.org.uk/

8

Wirral Ways, Change Grow Live

We provide free and confidential drug and alcohol services across the Wirral. Wirral Ways is a part of Change Grow Live. Above all else, we believe in people. It’s the one thing that acts as a foundation for all our work Wirral Ways is a free and confidential drug and alcohol service. We provide a non-judgemental service, with qualified, experienced staff and volunteers who offer support in health and wellbeing and substance misuse. We can talk to you in several supportive environments, all of which have a friendly atmosphere and provide you with information to help you reduce your substance misuse or become abstinent.

0151 556 1335 wirral.services@cgl.org.uk https://www.changegrowlive.org/wirral-ways

WUTH Dieticians WUTH Falls & Deconditioning including chair-based exercises WUTH IPC & Community IPC Interactive area WUTH Patient Experience Strategy WUTH Pharmacy WUTH Respiratory Service

9

Winter Fall Prevention Tips for Older Adults 10

Winter can be a tricky season for staying steady on your feet. With a few simple precautions, you can stay safe and confident both indoors and outdoors. Here are some top tips to help prevent falls this winter.

1. Keep Walkways Clear and Dry Clear Ice and Snow: Use salt or sand to make paths less slippery.

Wear Sturdy Shoes: Choose shoes with good grip to keep steady on icy or wet surfaces.

Take Small Steps: Walk carefully on icy pavements, and take your time to avoid slipping.

2. Stay Active Indoors Simple Exercises: Even a few minutes of stretching each day can help improve balance.

Try Seated Exercises: If you’re unsure about standing exercises, seated stretches can still make a difference.

Warm Up First: Remember to warm up, even indoors, before starting any activity.

3. Light Up Your Space Brighten Up Pathways: Make sure hallways, stairs, and entranceways are well lit.

Use Night Lights: Place night lights in the bedroom and bathroom for easier nighttime navigation.

4. Avoid Trips in Your Home Remove Clutter: Keep floors clear of items like shoes, bags, or loose rugs.

Secure Carpets and Rugs: Use non-slip pads under rugs, especially in the kitchen and bathroom.

Handrails and Grab Bars: Installing grab bars in bathrooms and sturdy handrails on stairs can give you extra support.

5. Stay Warm and Healthy Dress in Layers: Keep warm by dressing in comfortable layers, especially when heading outside.

Eat Regularly: A balanced diet helps you stay energised, keeping your muscles strong.

Stay Hydrated: It’s easy to forget to drink water in winter, but hydration is key for balance and focus.

Taking a few extra precautions can make a world of difference. Remember, every little step you take towards safety helps. Let’s stay safe, steady and confident this winter season!

11

Could you, or someone you know, be missing out on Pension Credit?

Check your eligibility at gov.uk/pension-credit or by calling 0800 99 1234 SCAN TO FIND OUT MORE

12 PC_P9_A4 GENERAL POSTER_E_AUG24.indd 1

21/08/2024 15:13

Support for Older Residents: Check Your Pension Credit Eligibility The Department for Work and Pensions (DWP) is reaching out to local communities in Wirral to encourage eligible residents of State Pension age (66+) to check their entitlement for Pension Credit.

By applying for Pension Credit, individuals could qualify for various forms of financial assistance, including: • Winter Fuel Payments • Help with housing costs and Council Tax • Free TV licence for those aged 75 and over In addition to Winter Fuel Payments, Pension Credit provides extra support for heating costs through schemes such as the Warm Home Discount Scheme and Cold Weather Payments.

Important Deadline Due to Pension Credit backdating rules, eligible applicants can have their claim backdated by up to three months, provided entitlement is established during that period.

To qualify for the Winter Fuel Payment, applications should be submitted by 21st December 2024.

Check Eligibility Use the Pension Credit Eligibility Checker on GOV.UK to quickly determine whether you or someone you know may qualify: Pension Credit Calculator https://www.gov.uk/pension-credit-calculator Pension Credit Overview https://www.gov.uk/pension-credit 13

Keeping Active This Winter 14

Staying active is one of the best ways to maintain strength, balance, and overall wellbeing. A little movement every day can make a big difference in how steady and confident you feel. Here are some easy ways to keep active, no matter your fitness level.

1. Start Small, Stay Consistent Begin with Simple Exercises: Start with gentle stretches or a few minutes of walking around your home.

Create a Routine: Set a daily time for light exercises, like after your morning tea, to help build a habit.

Listen to Your Body: Go at your own pace, and if something feels uncomfortable, take a break or try a modified version.

2. Make Use of Everyday Activities Household Chores Count: Light tasks like washing up, sweeping, or gardening can keep you moving.

Stand Up Often: If you’ve been sitting for a while, try standing up, stretching, or taking a short walk around the room.

Stairs are Great for Exercise: If you have stairs, climbing them a few times a day helps build leg strength and balance.

3. Add Gentle Balance Exercises Heel-to-Toe Walking: Try walking in a straight line, placing the heel of one foot directly in front of the toes of the other.

Single-Leg Stand: Hold onto a chair or wall for support and try lifting one foot off the floor for a few seconds, then switch sides.

Chair-Based Exercises: If standing is difficult, you can try balance exercises from a seated position.

4. Get Outside if You Can Go for Short Walks: A few minutes outside each day can boost energy levels and improve circulation.

Take Advantage of Local Parks: Many parks have benches where you can rest if needed, so you can enjoy nature at your own pace.

Try Gentle Stretching Outside: Stretching in the fresh air can be invigorating, and it’s a great way to get moving.

5. Involve Family or Friends Walk with a Friend: A short walk together can make staying active more fun.

Join a Local Group: Many communities have walking or activity groups for older adults. Check with your local centre to see what’s available.

Use Technology: If you can’t meet in person, video calls can be a good way to exercise “together” while apart.

15

Publicised Descriptions of Services A&E

The Accident and Emergency (A&E) department or Emergency Department at hospital is for major, life-threatening illnesses and injuries. Major A&E departments offer access 24 hours a day, 365 days a year. (WUTH is a Major A&E site.)

GP Practices General Practitioners (GPs) treat all common medical conditions and refer patients to hospital and other medical services for urgent and specialist treatment.

Find a GP

https://www.nhs.uk/service-search/find-a-gp

NHS 111 NHS 111 is for people who need medical help and advice when not in a life-threatening situation. Highly trained advisors, who are supported by healthcare professionals, are available on NHS 111 - 24 hours a day, 365 days a year. You can call 111 or go online to 111.nhs.uk.

Pharmacy First Pharmacy First will enable community pharmacists to supply prescription-only medicines, including antibiotics and antivirals where clinically appropriate, to treat seven common health conditions without the need to visit a GP. Community Pharmacy - offering help for 7 common conditions: Sinusitis, Sore throat, Earache, Infected insect bite, Impetigo (a bacterial skin infection), Shingles, uncomplicated urinary tract infections in women.

16

Find a Pharmacy

https://www.nhs.uk/find-a-pharmacy

Urgent Community Response UCR service provides people with urgent assessments, care and treatment for a short time. The service helps to keep people out of hospital and recover in their own home or place of residence, as well as supporting their independence. The UCR service does not replace 999 – if you, or someone you know, is in serious or life-threatening crisis and require emergency mental or physical care – dial 999 immediately.

An assessment is completed within 2 hours and personalised support is in place within 2 days (usually 24 hours).

The service provides care and treatment for people who are identified at risk of hospital admission, registered with a GP in Wirral and aged 18 or over.

Palliative/end of life crisis support is also provided to people who are not receiving care, as well as help for unpaid carers in crisis - and who have: • Had a fall (in or outside their home or place of residence) • Reduced mobility • Confusion/delirium • Worsening of dementia • Urgent catheter care • Diabetes deterioration • Respiratory deterioration

Conditions, symptoms and treatments, including what to do and when to get help. https://www.nhs.uk/conditions/

17

Urgent Treatment Centre (UTC) Urgent treatment centres (UTCs) provide urgent medical help when it’s not a life-threatening emergency. Open at least 12 hours a day, every day. The Urgent Treatment Centre at Arrowe Park is open for both walk-in or bookable attendance slots. For a pre-bookable slot please call NHS 111.

Walk-in Centres Walk-in Centres (WiC) are nurse-led facilities that provide assessment, treatment and advice for minor injuries and illnesses including: infection and rashes, emergency contraception & advice, bruises.

Victoria Central Walk-in Centre & Minor Injuries Mill Lane, Wallasey CH44 5UF Monday – Sunday, 8.00am – 8.00pm (including bank holidays) Eastham Walk-in Centre is open seven days a week (closed on Christmas Day and Boxing Day) Opening hours are 12 noon – 8 pm daily.

For details about organisations and resources available out of hours visit Wirral InfoBank. https://www.wirralinfobank.co.uk/Categories/486 For tips and tools for family life in Wirral visit Family Toolbox. https://familytoolbox.co.uk/

Have you got a health problem?

Visit WUTH’s website to find out where is the best place to go for help https://www.wuth.nhs.uk/your-options/

18

Search

Walks across Wirral

Leasowe Lighthouse Wirral, CH47 1HZ

New Brighton Promenade Wallasey,CH45 2NW

Hilbre Island Wirral, CH47 1HZ Bidston Hill Prenton, CH43 7FE

Storeton Trail Birkenhead, CH63 6HN

Roydon Country Park Frankby, CH48 1NP

Thurstaston Beach CH61 0HN Eastham Country Park Ferry Rd, CH62 0BH

Walk-in Centres, Urgent Treatment Centre and minor injuries Walk-ins or arrival time slots following a referral from NHS 111.

Victoria Central Walk-in Centre & Minor Injuries.

Mill Lane, Wallasey CH44 5UF Monday – Sunday, 8.00am – 8.00pm (including bank holidays) Miriam Minor Injury & Illness Service.

Miriam Medical Centre, Laird Street, Birkenhead CH41 8DB Monday – Sunday, 8.00am – 8.00pm Arrowe Park Urgent Treatment Centre.

Arrowe Park Hospital, Arrowe Park Road CH49 5PE Monday – Sunday, 8.00am – 10.00pm (including bank holidays) Eastham Walk-in Centre.

31 Eastham Rake, Birkenhead CH62 9AN Monday – Sunday, 12.00noon – 8.00pm

19

Hygiene Tips for Staying Healthy and Preventing Infections

Keeping up good hygiene is key to staying healthy and preventing the spread of infections, especially during the colder months. A few simple habits can help protect you and those around you from common illnesses.

20

1. Wash Your Hands Regularly Use Soap and Warm Water: Wash your hands for at least 20 seconds, covering all areas including between your fingers and under your nails.

When to Wash: Always wash your hands after using the toilet, before eating, after coughing or sneezing, and when coming in from outside.

Carry Hand Sanitiser: If you’re out and can’t wash your hands, use a hand sanitiser with at least 60% alcohol.

2. Keep Surfaces Clean Wipe Down High-Touch Areas: Clean doorknobs, light switches, remote controls, and countertops daily with a disinfectant wipe or spray.

Kitchen and Bathroom Hygiene: These are common areas for bacteria to grow, so give them regular attention.

Use Disposable Cloths or Paper Towels: If possible, use disposable cleaning items in shared spaces to avoid spreading germs.

3. Cover Your Coughs and Sneezes Use a Tissue or Your Elbow: Cover your mouth and nose with a tissue, then throw it away and wash your hands. If you don’t have a tissue, cough or sneeze into your elbow.

Keep Tissues Handy: Carry tissues with you, especially if you have a cold or are in crowded spaces.

Wear a Mask if Unwell: If you feel unwell, wearing a mask can help protect others from catching your illness.

4. Avoid Touching Your Face Be Mindful: Notice when you’re touching your face and try to break the habit.

Wear Gloves in Public Places: If you find it hard not to touch your face, wearing gloves can help remind you to avoid it when you’re out and about.

5. Keep Your Immune System Strong Stay Hydrated: Drinking enough water supports your immune system and overall health.

Eat a Balanced Diet: Include fruits, vegetables, and protein in your diet to give your body the nutrients it needs to stay strong.

Get Plenty of Sleep: Rest helps your body recover and fight off illness.

21

Keeping Warm and Staying Comfortable This Winter 22

Staying warm in winter isn’t just about comfort—it’s also important for your health. Here are some simple ways to keep cosy and safe during the colder months.

1. Dress in Layers Choose Multiple Layers: Start with a thin base layer, like a thermal or cotton shirt, then add a jumper and coat.

Keep Your Head, Hands, and Feet Warm: A hat, scarf, gloves, and thick socks can make a big difference, as we lose heat from these areas.

Use Warm Materials: Wool and fleece are excellent for insulation, while breathable cotton is good for layering close to the skin.

2. Keep Your Home Warm Set Your Thermostat: Aim for at least 18°C in the main rooms you use, especially if you’re sitting still.

Close Curtains at Night: This helps keep the heat in and the cold out. Open them during the day to let sunlight in.

Use Draft Excluders: Placing draft excluders under doors or around windows can prevent cold air from coming in.

3. Stay Active Indoors Do Light Exercises: Gentle stretching, marching in place, or moving around every hour can help keep your body warm.

Household Tasks Count: Activities like tidying up or washing up keep you active and generate heat.

Try Blanket Exercises: If you’re sitting, you can still do leg and arm stretches under a cosy blanket.

4. Eat Warm and Nourishing Foods Enjoy Hot Drinks: Tea, coffee, and hot chocolate are all comforting options to help you feel warm.

Have Hearty, Warm Meals: Soups, stews and porridge are great choices for cold days.

5. Take Care When Going Out Wear a Warm Coat and Shoes with Good Grip: Proper footwear helps prevent slips on icy surfaces.

Take a Scarf to Cover Your Nose and Mouth: This can help warm up the air you’re breathing in, making it easier on your lungs.

Limit Time Outside on Very Cold Days: If possible, stay indoors during very cold or windy weather, as this helps prevent heat loss.

23

Healthy Homes

Improving Housing, Improving Health, Improving Lives

Speaking on your behalf; having your voice heard

Heating, fuel and warmth

Maximising your income and debt assistance

Housing repairs, relocation and homelessness assistance

Health and Wellbeing services

Grants, goods and charitable assistance

Urgent assistance with household needs

24

Access to many helpful services

Financial support, aids and adaptations for safer independent living

Healthy Homes advocates are calling at properties in your neighbourhood. This is to identify if you can benefit from any of the free services and support available to help improve housing, health and wellbeing. This service is for both tenants and homeowners.

Some examples of how Healthy Homes can help to change lives: I assumed I wasn’t entitled to extra money, but I got help with my debt too!

Faye, Tranmere

The landlord finally did the repairs in my flat.

Charlotte, Egremont

Nan had her bathroom adapted with the grant, and got some other aids which help her feel safer.

Having someone who understands, and isn’t judgemental to speak up for us, has been such a relief.

John, Seacombe

Olivia & Jack, Birkenhead

We got help with repairs we couldn’t afford, and had our old boiler replaced. Now we pay less and feel warmer.

They helped with the house move, and linked me in with Tenancy Support for my new home.

Bill & Mary, Birkenhead

James, Higher Tranmere

The condition of your home and living environment plays a big part in your health and wellbeing; we are here to help.

To get a free home safety check, find out more or self-refer for assistance, email: healthyhomes@wirral.gov.uk

25

Healthy Nutrition Tips for Staying Energised

Good nutrition is important for keeping up your energy, strength and wellbeing.

Here are some easy tips to help you eat well and feel your best very day.

26

1. Choose Warming, Hearty Meals Opt for Warm Dishes: Soups, stews, and casseroles are not only comforting but also a great way to include vegetables and protein.

Use Seasonal Vegetables: Winter vegetables like carrots, parsnips, squash, and cabbage are nutritious and affordable.

Add Whole Grains: Brown rice, oats, and barley add fibre and keep you feeling full for longer.

2. Stay Hydrated with Warm Drinks Try Hot Drinks Like Herbal Tea or Warm Water with Lemon: These are soothing, hydrating, and help you feel warm.

Include Broths and Soups: Broth-based soups are great for hydration and can be very nutritious.

Limit Caffeinated Drinks: Too much caffeine can lead to dehydration, so enjoy coffee or tea in moderation and balance it with water.

3. Boost Your Immune System with Vitamin-Rich Foods Add Leafy Greens: Spinach, kale, and cabbage are packed with vitamins A and C and can be added to soups or stews.

Enjoy Garlic and Ginger: Both are thought to support immune function and can add warmth and flavour to dishes.

4. Eat Plenty of Fibre for Digestion Choose Wholegrains and Root Vegetables: Sweet potatoes, carrots, and oats are high in fibre and great for colder months.

Try Adding Beans and Lentils: These are filling, fibre-rich, and can be added to stews, soups, or salads.

Snack on Fruits Like Apples and Pears: They’re in season and make a nutritious, fibre-filled snack.

5. Add Healthy Fats to Stay Energised Include Nuts, Seeds and Avocado: These are rich in healthy fats and great for snacks or added to meals.

Use Olive Oil or Coconut Oil in Cooking: They’re both good sources of healthy fats and work well in winter cooking.

Enjoy Oily Fish Weekly: Salmon, sardines, or mackerel are high in omega-3 fatty acids and support heart and brain health.

27

Mental Wellbeing Tips for the Winter Season

Winter’s shorter days and colder weather can sometimes affect our mood and energy. A few small changes can help keep your spirits high and support your mental wellbeing through the season.

For information, help and support services around mental health and wellbeing, please visit this page on the Wirral infobank: https://www.wirralinfobank.co.uk/Categories/413 28

1. Keep Connected with Others Make Time for Regular Calls: Chatting with loved ones, even for a few minutes, can help lift your mood.

Try Virtual Meet-Ups: If meeting in person is difficult, video calls are a good way to stay connected.

Join Local Groups or Classes: Many communities offer winter activities—find out if there are any that interest you.

2. Get Outside for Natural Light Go for a Walk Each Day: A short walk in the fresh air and natural light can do wonders for your mental wellbeing.

Consider a Light Box: Light boxes are designed to mimic sunlight and can be helpful for managing seasonal low mood.

3. Stay Active to Boost Your Mood Move Each Day: Gentle stretching, a short walk, or even dancing to your favourite song can lift your spirits.

Try Indoor Exercises: If it’s too cold outside, try a few exercises indoors, like stretching or chair exercises.

Find a Routine That Works for You: Consistency helps, even if it’s just a few minutes each day.

4. Embrace a Winter Routine Start Your Day with Something Enjoyable: This could be a warm drink, a quiet moment, or reading a few pages of a book.

Plan Small Goals: Setting achievable goals for each day, even as simple as organising a drawer, can bring a sense of accomplishment.

Prioritise Rest: Winter is a time to embrace rest—make sure you’re getting enough sleep and time to unwind.

5. Practise Mindfulness and Relaxation Try Deep Breathing Exercises: Taking a few deep breaths when you feel stressed can help you relax and refocus.

Start a Simple Gratitude Practice: Reflecting on three things you’re grateful for each day can lift your mood.

Listen to Calming Music or Guided Meditation: These can help you unwind and feel centred, especially in the evenings.

29

Winter Housing and Benefits Support: Stay Secure and Comfortable

Winter can bring extra challenges, from higher energy bills to maintaining a warm, safe home. Here are some tips and resources to help you manage housing needs and make the most of available benefits.

Wirral Environmental Network - 0151 639 2121 Energy Projects Plus - 0800 043 0151 Universal Credit - 0800 328 5644 Citizens Advice Wirral - 0344 411 1444 Ask Us Wirral - 0808 278 7848 Age UK Wirral - 0151 482 3456 Wirral Council - 0151 606 2000 Household support fund 30

1. Check If You’re Eligible for Winter Benefits Winter Fuel Payment: If you were born on or before a certain date, you may qualify for a tax-free payment to help with heating costs.

Cold Weather Payment: For certain benefit recipients, additional payments are available during especially cold spells.

Warm Home Discount: Many energy suppliers offer discounts on winter electricity bills for eligible customers. Contact your supplier or visit the gov.uk website for more details.

2. Energy Grants and Schemes Local Council Support: Many councils offer grants or assistance for people with high heating bills or those at risk of fuel poverty. Contact your local council to learn more.

Charity Support: Organisations like Age UK and the British Gas Energy Trust offer grants or advice on managing energy costs and accessing further support.

Check with Your Energy Supplier: Some suppliers have hardship funds to support customers with overdue bills.

3. Make Your Home More Energy Efficient Draught-Proofing: Simple fixes like using draught excluders or sealing windows and doors can help keep the heat in.

Install Thick Curtains: Thicker curtains can block out the cold from windows, especially at night.

Smart Thermostat: If possible, use a thermostat to control heating more efficiently, keeping it warm only where and when you need it.

4. Seek Advice if You’re Behind on Payments Speak to Your Housing Association or Landlord: They may be able to offer advice or a payment plan.

Get Free Debt Advice: Organisations like Citizens Advice, StepChange and National Debtline offer free advice and can help you explore options.

Look into Housing Benefits: If you’re on a low income, housing benefits might help you cover rent or council tax. Check your eligibility with Wirral council.

31

Keep well this winter Keep well this winter

Top tips to keep yourself well this winter

1. Gratitude Practice daily gratitude and focus on appreciating all that you have in life. Write about the best three moments of your day.

2. Ten minutes to yourself It may not be long but set a timer and for ten minutes have some quiet time to do what you want and recharge your batteries.

3. Bath and Bubbles A soak in a warm bath can help you to relax, warm up from the cold outside and feel clean and fresh after a hard day.

4. Make a brew A hot cup of coffee, tea or hot chocolate with time set aside to actually drink it can help you to be present, in the moment and have a sneaky practice of mindfulness.

5. A brisk walk in the cold Wrap up warm and take a brisk walk in the cold to get your body moving and your blood pumping and your mind in a better place.

32

6. Learn something new There are lots of ways to learn something these days. You can visit your local library, enrol on a local course through Wirral Lifelong Learning, or go online to OpenLearn a part of the Open University with lots of free courses. You can also watch a 5 minute Youtube video to learn a new skill.

7. Why wait until New Year for resolutions?

Think about your goals for next year, imagine if you started working on them right now...by Christmas you could have created new habits and have made progress towards those goals.

8. Declutter your wardrobe Go through your cold weather clothes to see what you love and what you wear regularly. Anything you haven’t worn in the past two years would probably benefit someone else and make you feel the benefit of providing for others.

9. Light a scented candle Bring a little warmth and cosy light to your home when its dark outside. Just remember not to leave your candle burning if you leave the room.

10. Keep hydrated Drink plenty of water to stay hydrated particularly when you are somewhere that the heating is on full blast.

33

11. Read a book When it is cold and dark outside nothing beats curling under a blanket with a good book. It doesn’t need to cost anything if you make use of the library which is free to join, gives you a great warm place to visit and provides an opportunity to connect with others as they run lots of good events to join in with.

12. Call a friend or loved one A good chat with someone you know and trust does wonders for your mental health.

13. Try some Mindfulness You can go online to find some guided meditations or use an app on your phone or plan to be outside and just be in the moment. However you do it, take time to notice how you felt after doing it. Reflecting on that moment is as valuable as the moment itself.

14. Unplug from social media Not forever but allow yourself some time to focus on something different.

15. Create a new morning routine Find a new healthy habit that you want to try and create that morning routine to allow yourself time to do it. It might be something as simple as starting the day with a glass of water, trying a mindfulness exercise, reading or doing some positive affirmations but doing it in the morning allows us to feel positive for the rest of the day that we are trying new things.

34

© Healthwatch Wirral