Living Well

caba.org.uk
Living Well
Take a break –
you deserve it
Most people look forward to going on a summer
holiday – whether for a fortnight in Barcelona or
a weekend in Bognor Regis.
A break in routine is something we all need from
time to time. Experts believe taking breaks can
make you more emotionally resilient, with one
study also suggesting that having a holiday
could make you less likely to have a heart
attack than not taking any time off.
A recent survey by holiday firm Expedia confirmed what most
people already know – that having a break makes you feel more
relaxed, happier, more energised and less stressed. But it also
found there are hidden benefits too, including better sleep and
increased confidence.
If you’re not planning on having a break this summer, why not
organise some days out? Turn to page 4 for some suggestions.
Keep in
touch with
CABA
Our website is full of
tips and advice to help
improve your wellbeing,
not just during the
summer months but
all year round. We have
experts on hand to
provide advice that is
right for you – just visit
caba.org.uk to find
out more.
We’re also just a phone
call away – call us on
+44 (0) 1788 556 366
24 hours a day, 7days
a week.
1 LIVING WELL ISSUE 3
T
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B
GET THE
Almost 1.3 million people
aged 65 or older have caring
responsibilities according to
Carers UK. Juggling work and
care can make it challenging
for those who haven’t yet
retired to achieve a healthy
work-life balance – and that
can result in stress.
Workers aged 65 and over are also likely
to experience significant changes in their
lives; both positive, such as the birth of
grandchildren, and negative such as loss,
illness and bereavement, for example.
One way to manage stress is by building
your resilience, which enables you to
effectively cope with challenges and setbacks.
The good news is that you can increase and
strengthen your resilience and it’s not as
difficult as you might think.
TIPS FOR BUILDING YOUR RESILIENCE
Look after yourself – eat a healthy balanced
diet and get plenty of exercise
Don’t be controlled by doubt or negative
thoughts – practise positive thinking and
positive affirmations as often as possible;
the more you do it, the easier it will get
Take stress in your stride – ask yourself how
important whatever’s troubling you will
be in a week, a month or a year. For more
information you can download the How to
manage stress booklet at
caba.org.uk/help-and-guides/resource/
how-manage-stress
Keep relationships strong – staying in touch
with friends and family can make you
happier and give you an effective support
network when you need it
2 LIVING WELL ISSUE 3
NURTURING SOCIAL NETWORKS
Building and continuing social connections
throughout life is essential for health and
happiness. Some studies even claim having
good relationships gives you a 50% better
chance of living a long and healthy life than
someone who’s isolated.
Staying in work after retirement age is one way
to keep connected with people on a regular
basis. But if you’re no longer working, there are
other ways:
Join a group or club where you can pursue
an interest or activity (check your local
library or community centre for details of
activities in your area; or visit meetup.com
- the online portal that connects you with
groups that share a common interest
Consider volunteering to help at a local
community project or a charity you
feel strongly about (do-it.org lists local
opportunities)
Use a social media website such as
Facebook to keep in touch with friends
and family, or streetlife.com to connect
with people in your neighbourhood. If you’re
a woman who wants to meet female
friends, try togetherfriends.com; or men
can find a local group where they can
share skills and work on practical projects
at menssheds.org.uk
Take an adult education course and make
friends while you learn. Find information
on courses by visiting learndirect.co.uk
(0800 101 901)
Make a CABA friend
Our befriending service – run in partnership with
AgeUK – can help if you’re feeling lonely or
isolated. We’ll introduce you to a befriender who
you can chat with on the phone every week.
Call us to find out more at
+44 (0)1788 556 366 or visit caba.org.uk
DEVELOPING GRATITUDE
A good way to strengthen your resilience
is to keep a gratitude journal. The simple
act of writing down the things you’re
grateful for has been proven to have
several benefits, including more joy
and happiness, higher levels of positive
emotions and fewer feelings of isolation.
You don’t have to write something every
day. In fact, one study suggests those
who write in a gratitude journal just once
a week feel happier than those who write
3 times a week. The key to success is
identifying what works for you.
Many people aged 65
and older are still working.
According to the latest figures
from the Office for National
Statistics (ONS), there are 1.13
million people aged 65 plus
in this country in employment.
Some are working well into
their 70s and beyond, with
the ONS suggesting around
300,000 in this age group still
going strong in the workplace.
Since the default retirement age was phased
out in 2011, you can choose to work as long
as you want to. And that means you can
earn extra money to help with the rising cost
of living and falling retirement incomes.
With loneliness in later life a major concern
for many, undertaking some form of
work – paid or voluntary – can have many
benefits, as it means interacting with people
regularly. It may even be therapeutic, says
Dame Carol Black (author of an independent
government review into sickness absence),
who suggests going out to work is generally
good for physical and mental health.
3 LIVING WELL ISSUE 3
Making the
most of the
grea outdoors
Having a hobby is a positive way to
improve your wellbeing. Not only are
hobbies fun, but they can refresh the
mind and body, and assist one in
staying healthy, active and happy.
Summer is the time of the year when most of us like spending
time outside – weather permitting, of course. And there are
good reasons why.
Many studies suggest being in a natural
environment can help reduce stress and
boost wellbeing. Spending time in a green
space – whether your local park or miles from
anywhere in the countryside – has also been
shown to increase happiness compared with
being in an urban environment.
In green spaces, the mind is repeatedly
invited to turn its gaze outward, to notice, see
and hear. When the great psychiatrist and
Holocaust survivor Viktor Frankl articulated
Man’s Search for Meaning, one of the areas of
meaning he describes as life-saving is that of
simply being attentive to, and appreciative of,
the natural world.
There are loads of outdoor activities you
could take part in this summer. Here are a
few suggestions:
Find details of outdoor activities near where
you live – from archery to water sports – at
nhs.uk/change4life
For family days out, including country
and coastal parks and gardens, search
the Rough Guides website at
accessibleguide.co.uk/familydaysout
4 LIVING WELL ISSUE 3
Walking is an ideal way to stay physically active
– plus it doesn’t have to cost you a penny. Find
free walks around the country to suit all abilities
at walkingbritain.co.uk, nationaltrail.co.uk
and nationaltrust.org.uk/walking
Prefer to spend your time outdoors on 2
wheels? The National Cycle Network has
details of traffic-free paths and quiet onroad cycling routes throughout the UK.
Visit sustrans.org.uk (and click on map)
Go on a hiking holiday. A guided walking tour
could be your best option if you want to join a
small group of walkers: Try Footpath Holidays
(footpath-holidays.com), HF Holidays
(hfholidays.co.uk) or Ramblers Holidays
(ramblersholidays.co.uk)
If you have any health concerns or existing
conditions it is recommended you talk through
planned changes to your exercise regime with
your GP.
It is a proven fact that spending time doing the
things we enjoy can help delay signs of ageing
and the pleasure in participating can lead to
positive feelings that can help fight against
some illnesses.
The trick is to find something that suits your
interests, your abilities and your personality.
Ask yourself the following:
Do you want to be creative or learn
something practical
Do you have lots of time to devote to
your new hobby, or is your time limited
How much money – if any – can you
afford to spend on a new hobby
Would you like to build on your existing
skills or do something completely new
Are you interested in being active or
doing something to help you relax
ENTER THE ZONE
No matter what stage of life you’re at,
taking care of your physical health is vital
for your body and good for your mind.
With CABA’s free wellbeing zone and app,
taking care of your wellbeing can be quick,
easy and flexible.
Your answers will help narrow down the list of
possible options. Here are a few suggestions to
get you thinking:
ARTS AND CRAFTS
There’s a wide range of creative hobbies to
choose from, such as painting, photography,
sewing, pottery, woodworking and jewellery
making – to name just a few. If you’re stuck for
inspiration, try visiting your local craft centre or
hobby store
*
LANGUAGES
Learning a new language can be a great idea
if you’re planning to spend time abroad. It can
also help to boost your memory
*
MUSIC
Learning to play a musical instrument has
similar benefits for the brain as learning a
language. But you don’t necessarily have to
take up the violin. Other musical hobbies
include music appreciation, or why not try
joining a choir?
*
FOOD AND DRINK
The benefits of learning new cooking skills are
obvious. Or if you’re passionate about wine,
consider joining a local wine club to learn more
about your favourite tipple
* ACTIVE PURSUITS
There are also plenty of options if you like to be
outdoors, play games or stay active. Why not try
fencing, tai chi, birdwatching or learn to fly a kite?
Visit caba.wellbeingzone.co.uk and
register using organization code CABA1.
5 LIVING WELL ISSUE 3
Boost your diet with
SUMMER SUPERFOODS
You could say summer is the ideal time to eat healthily. Here are some foods you may
want to consider adding to your diet to help boost your energy levels and keep your
eyes, joints and brain as young as you feel:
MORE ENERGY Try to avoid having too much
caffeine and sugar. But do eat plenty of fruits
and vegetables that are in season during the
summer months, as they have the maximum
amount of nutrients to help keep you feeling
more alert and awake
TRY THIS: Spinach is a great energy-boosting
fuel for the body as it’s full of vitamins and
minerals. Just one cup of spinach helps you
stock up on magnesium which can help to
combat fatigue and headaches
BETTER EYESIGHT A diet that’s high in
antioxidants is widely thought to help keep
your vision healthy. And summer is the ideal
time to eat plenty of antioxidant-rich foods
such as fresh green vegetables, sweet corn,
peppers, citrus fruits, kiwi and red grapes
TRY THIS: Wild salmon contains a powerful
antioxidant called astaxanthin that may help
protect against eye diseases such as cataracts
and macular degeneration
CREAK-FREE JOINTS If you have arthritis,
eating foods that contain omega-3 fatty acids
may help reduce some of your symptoms,
such as inflammation, pain and stiffness
TRY THIS: Oily fish – such as herring, fresh
tuna, mackerel, sardines and pilchards – are a
great source of omega-3 fatty acids
Reci e Corner
SUMMER
VEGETABLE
MINESTRONE
Serves 4
Ingredients:
SEARED
SALMON
WITH GREEN
PEPPERCORN
SAUCE
• 3 tbsp olive oil
• 2 leek finely sliced
Serves 4
• 2 celery sticks, finely chopped
Ingredients:
• 2 courgette, quartered
lengthways then sliced
• 500g wild salmon skinned and
cut into 4 portions
• 4 garlic clove, finely chopped
• 1/4 tsp plus a pinch of salt, divided
• 1l vegetable stock
• 2 tsps canola oil
• 250g asparagus, woody
ends removed, chopped
• 1/4 cup lemon juice
• 100g peas, fresh or frozen
• 200g podded broad beans
• small bunch basil, chopped
• 4 tsps unsalted butter,
cut into small pieces
• 1 tsp green peppercorns
in vinegar, rinsed and crushed
• crusty bread, to serve
SHARPER MEMORY Foods that contain
omega-3 fatty acids are also good for healthy
brain function. Other brain foods that may help
protect your memory include richly coloured
fruits and vegetables, which are high in
antioxidants
6 LIVING WELL ISSUE 3
Method:
TRY THIS: Tomatoes contain an antioxidant
called lycopene that experts believe may help
protect against Alzheimer’s disease and other
forms of dementia
Method:
2. Pour in the stock and simmer, covered,
for 10 mins. Add the asparagus, peas and
broad beans, and cook for a further 4
mins, until just cooked through. Stir in the
chopped basil and season well. Serve with
crusty bread
Sprinkle salmon pieces with 1/4 tsp salt.
Heat oil in a large nonstick skillet over
medium-high heat. Add the salmon and
cook until just opaque in the center,
gently turning halfway, 4-7 minutes in
total. Divide among 4 plates. Remove
the pan from the heat and immediately
add lemon juice, butter, peppercorns and
the remaining pinch of salt; swirl the pan
carefully to incorporate the butter into the
sauce. Top each portion of fish with sauce.
Recipe from bbcgoodfood.com
Recipe from eatingwell.com
1. Heat the oil in a large saucepan, add the
leeks and celery, and cook for 8 mins until
soft. Add the courgettes and garlic. Cook
gently for 5 mins more
7 LIVING WELL ISSUE 3
PUZZLE CORNER
Give your brain a workout with our crossword puzzle…
CROSSWORD
1
2
3
4
5
6
7
Across
1Book for little children
by 13 down (4,2,7)
8 Viral disease (3)
9Painkiller (9)
10Follower (8)
11Formerly (4)
13Woman’s loose robe,
tied with a sash (6)
14Cheerful and carefree (6)
16Soft sound from car
or cat (4)
17Walked along, weary
and reluctant (8)
20Unending (9)
21Flightless bird once found
in New Zealand (3)
221605 assassination
attempt against
James I (9,4)
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
Down
1Brand of oranges (or cakes) (5)
2From the New World? –
a rheumatic son (anag) (5,8)
3Rousing (using a spoon?) (8)
4Glance obliquely (6)
5Fairy tale monster (4)
6Microscopic (13)
7Genuine (7)
12Place of religious seclusion (8)
13English author, born
in India, d. 1936 (7)
PROVIDING LIFELONG SUPPORT TO PAST AND
PRESENT ICAEW MEMBERS AND THEIR FAMILIES
Call CABA +44 (0) 1788 556 366
CABA 24 hour helpline 0800 107 6163 (UK only)
Talk to us 24 hours a day caba.org.uk/letstalk
Email [email protected]
All calls are confidential
8 LIVING WELL ISSUE 3
15 Short trip to perform
some task (6)
18Distributed cards (5)
19 Restraining order (4)
For the solutions to this puzzle
visit caba.org.uk/puzzles
8 Mitchell Court
Castle Mound Way
Rugby
Warks
CV23 OUY
UK
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