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LOSE WEIGHTDropping just 5-7% of body weight can improve your blood pressure.

MUNCH BERRIESBlackberries, strawberries and raspberries are packed with healthy polyphenols that dilate vessels and reduce pressure.

STRETCH OUTTight muscles don’t hold their ‘share’ of blood and increase pressure. Stretch gently every day – especially your calves.

LET THE SUN SHINEBlood pressure can rise when you’re short on vitamin D. You can make enough from sunshine in summer, but you might need a helping hand from a supplement over the winter.

MOVE ITExercise conditions your cardiovascular system and keeps your blood vessels flexible. You don’t need a gym – just tackle daily chores like vacuuming with gusto!

DISCOVER BALANCEPotassium regulates your heart rate and balances the sodium (salt) in the body. Find it in avocadoes, tomatoes, salmon, milk, yoghurt and nuts.

CUT DOWNLimit alcohol, caffeine, sugar and refined carbohydrates to keep your blood pressure and your blood sugar on an even keel.

AND RELAX…Reduce stress with yoga, tai chi or mindfulness and make sure that you get enough good quality sleep every night.

As high blood pressure often has no symptoms, get yours checked regularly. Small consistent changes like these can make a big difference.

NATURAL WAYS TO REGULATE YOUR BLOOD PRESSURE

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Spotting the signs.............. Everyone’s experience is unique, but these signs could point to depression:• Lack of energy or feeling tired

• Restlessness and agitation, feeling anxious

• Having difficulty sleeping or sleeping more than usual

• Feeling sad and in low spirits all the time, and crying a lot

• Poor appetite, smoking and/or drinking more than usual

• Having no interest in anything, not getting pleasure out of life

• Low self-confidence and self-esteem, withdrawing from family and friends

• Feeling helpless and hopeless or feeling guilty, as if everything that goes wrong is their fault

Positive action.............. It can be difficult for someone suffering with depression to explain how they feel. Encourage them to talk and listen to what they say without judgement. These phrases might help if you’re not sure what to say:

• Do you want to talk about it – I’m here when you’re ready to talk

• What can I do to help today?

• You’re not alone – even if I don’t completely understand how you feel

• You’re important to me

• That sounds hard. How are you managing?

• I’m sorry you’re experiencing this – I’m here for you

How to spot depression and positive steps to take

With depression everyday activities can feel like a new mountain to climb. Don’t wait to be asked, do something practical to make daily life easier like popping meals in the freezer, doing the washing or vacuuming the house.

Suggest an activity that you’ve enjoyed together in the past like going for a walk together or watching a film. Be prepared to just be there with them if that’s what they need.

An Age UK study showed that many over 65’s make a good recovery after talking therapy. So if you need support, contact us about counselling. Email enquiries@caba.org.uk or talk to us online at caba.org.uk/letstalk

The ONS reported that levels of depression doubled in June 2020. Remember however you’re feeling, you can talk to CABA.

grow your own-

Onions & Shallots They’re so easy to grow that they’ll almost look after themselves through the winter. Plant in November and harvest next summer to flavour soups and casseroles.

Spring onions On the other hand, these quick growing winter hardy onions are perfect for the less patient gardener! They’ll be ready in spring to chop into salads and stir fries.

Broad beans These hardy plants can weather the cold but protect with a cloche if the temperature falls below -10 degrees. You’ll be tucking into a nutritious early crop by springtime.

Brussels sprouts and kale Both are hardy and made of stern stuff, withstanding frosts up to -15 degrees. Harvest right through the winter. Make sure they’re in firm ground to withstand the wind.

Peas Sow a hardy variety in November, then you’ll be feasting on peas a whole month earlier than those sown in the spring.

Coming in from the cold There are lots of indoor growing options tucked away in a sunny corner or windowsill.

• Winter salad leaves like rocket or chard

• Spice up your cooking with fresh herbs like oregano, chives, thyme, parsley and rosemary

• Spinach leaves are ready to eat all winter. Be careful to use a free-draining pot

• Choose a smaller variety of carrot and a deep pot for a sweet early harvest

even in winter!

Make your own clocheTo make a cloche to protect your plants from the cold, pests and disease. cut the bottom off a clear 2 litre bottle just above the ‘feet’. Remove the lid for ventilation or keep it sealed for warmth when the temperature drops.

The grow your own season isn’t over after the final crop of tomatoes. You can cultivate a whole lot more even in the depths of winter.

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AUDIT

• Review standing orders and direct debits to check that they’re still needed

• Reduce your bills by searching out the best deals for utilities and insurance

• Switch to better savings and borrowing rates where possible

• If you can, pay off debt to reduce monthly outgoings

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Right now the financial landscape is difficult to predict and you might fear that even carefully laid plans could begin to unravel. Stress and uncertainty can take a toll on your health, relationships and self-esteem.

We don’t have a window into the future so we can’t tell you how things will unfold over the coming months or years, but these tips can help you to feel more relaxed about not knowing what the future may bring.

NEGATIVITY BIASWe interpret anything that causes us stress as a threat to our survival. While it’s been a successful strategy, it’s left us with a tendency to focus on the negative side of a situation. Step back and take a moment to consider the best possible outcome. What opportunities could change bring?

TALK TO SOMEONE Worry can easily run out of control when you keep it to yourself. Research suggests that talking about a problem reduces overwhelming feelings. It doesn’t need to be someone who can solve things. You can discover a fresh perspective just by talking about the situation and how you’re feeling. Chat with your partner, close family or friends. Or you might prefer talking to a professional, like the ones at CABA. Remember, you’re not the only one going through this.

MINDFULNESSMindfulness techniques have been shown to improve the way that we handle difficult emotions and situations. Mindfulness encourages you to notice the present without judgement or criticism. The practice can help turn around thinking unhelpful habits. Learn online with CABA bit.ly/3ix2xxU

TURN OFF AND MANAGE STRESSIt’s difficult to make good decisions when you’re feeling stressed. Rolling news can quickly spiral out of control. Set aside a limited time each morning, to catch up on the information you need to know. Remember to make time for activities to reduce stress like gardening, exercising, reading or being creative too.

FOCUS ON WHAT YOU CAN CONTROLAccepting uncertainty can be difficult when you pride yourself on being independent and organised. Making conscious choices can help you to regain your sense of control and healthy routines create stable anchors in your day as an antidote to uncertainty.

DEALING WITH

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FINANCIALUNCERTAINTY

FIT FINANCES FOR UNCERTAIN TIMES

HERE TO HELPYou don’t need to do this on your own. CABA experts are here to help you every step of the way.

Visit our financial wellbeing hub at cabafinancial.org.uk. If you need support, get in touch at caba.org.uk/letstalk or call +44 (0) 1788 556 366

PLAN

• Write down all your income and expenses and talk it over with your partner or spouse

• Set a realistic monthly budget together

• Agree a time to review your progress and what action is needed to stay on track

• Pay attention to early warning signs. It’s easier and less stressful to get things sorted out sooner rather than wait. If it looks like you’ll be under financial pressure, or you’re feeling stressed and overwhelmed, get in touch with CABA and we can help you take back control

Simple steps for healthy eyes • Drink enough fluids. Watery

food like soup count - welcome news on a chilly day!

• Oily fish like salmon, sardines and mackerel. Omega 3 helps to lubricate dry eyes

• Meat and pumpkin seeds to top up on zinc

• Liver, egg yolks and dairy which are packed with vitamin A

• Almonds and sunflower seeds are packed with vitamin E, a powerful antioxidant to protect your eyes from age-related damage

• Rest on the horizon It seems that everyone is online more. Your eye muscles lose their range of movement if they’re fixed in one place for too long. Think 20:20:20. Every 20 minutes look at something 20 feet away for 20 seconds. When you’re outside, look as far away as you can as though you’re ‘resting your eyes on the horizon’.

Crosses and circlesKeep your head still and just move your eyes. Be careful not to frown so you keep your eyes relaxed. Turn your eyes slowly to the right, then slowly over to the left. Turn your eyes up towards the ceiling (don’t tip your head back) and then turn your eyes down to look at the floor. Blink. Turn your eyes around in a circle, in one direction and then back the other way around. Blink again.

Broaden your gazeWake up your peripheral vision. Stretch your arm out in front at shoulder height and point towards the ceiling. Keep your eyes facing straight ahead. Move your arm slowly out to the side until your index finger is outside the range of your vision. Repeat on the other side.

Eyes reveal your inner healthScientists have discovered the same tangled plaque in eye tissue as in the brain of people with Alzheimer’s disease. New research suggests that by looking after the health of your eyes, you’re also taking care of your brain’s health. The research is still in the early stages – so keep an eye out for updates!

Your eyes are the only visible part of your central nervous system. As they’re connected directly to your brain, the health of your brain is reflected in your eyes.

• Dark green leafy vegetables, kale, peas, brussels sprouts, squash and yes, carrots for their range of super strength antioxidants

• Move more. Just a walk each day will boost the circulation to your eyes

Just like any other muscle, you eye muscles need both exercise and relaxation for optimum health.

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have itTheeyes Eye Workouts

PALMINGAs this is relaxation for your eyes, you might want to incorporate it throughout the day, particularly if your eyes are feeling strained. Take your glasses off if you wear them (after you’ve read the instructions!). Vigorously rub your hands together until they feel warm. Close your eyes. Place the heel of your hand on your cheekbone and cover your eyes with your palms. After a minute, slowly open your fingers and blink.

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Reci e Corner

Ingredients:

• 1–2 tbsp sunflower oil

• 12 good-quality pork sausages

• 2 onions, thinly sliced

• 2 garlic cloves, crushed

• 1⁄2 –1 tsp hot chilli powder or smoked paprika

• 400g tin chopped tomatoes

• 300ml/10fl oz chicken stock

• 2 tbsp tomato purée

• 1 tbsp Worcestershire sauce

• 1 tbsp dark brown muscovado sugar

• 1 tsp dried mixed herbs

• 2 bay leaves

• 3–4 fresh thyme sprigs

• 100ml/3 1⁄2 fl oz red or white wine (optional)

• 400g tin butter beans or mixed beans, drained and rinsed

• Salt and freshly ground black pepper

• Rice or rustic bread slices, to serve

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

Eiger Point Old Leicester Road Swift Park Rugby Warks CV21 1DZ UK

caba.org.ukLW_AUT_20

SAUSAGE CASSEROLE

Method:

1. Heat 1 tablespoon of the oil in a large non-stick frying pan and fry the sausages gently for 10 minutes, turning every now and then until nicely browned all over. Transfer to a large saucepan or a flameproof casserole dish and set aside

2. Add the onions to the frying pan and fry over a medium heat for 5 minutes until they start to soften, stirring often. You should have enough fat in the pan, but if not, add a little more oil. Add the garlic and cook for 2–3 minutes until the onions turn pale golden brown, stirring frequently. Sprinkle over the chilli powder and cook together for a few seconds longer. Stir in the tomatoes, stock, tomato purée, Worcestershire sauce, brown sugar and herbs. Pour in the wine, or some water if you’re not using wine, and bring to a simmer

3. Tip the tomato mixture carefully into the pan with the sausages and return to a simmer. Reduce the heat, cover the pan loosely with a lid and leave to simmer very gently for 20 minutes, stirring from time to time. Continue to cook for 10 minutes, stirring occasionally, until the sauce is thick

4. Season to taste with salt and freshly ground black pepper and serve with rice or slices of rustic bread

This sausage casserole makes a wonderfully warming and filling meal on a budget, and it freezes well so you can cook extra batches to eat later.bbcgoodfood.com • Serves 6

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