Flourish Issue 2
advice and information for Seniors
HEART HEALTH Exercising Over 55 Getting a good night’s sleep Are you at risk of Type 2 Diabetes? Healthy Recipes for Baby Winter Warmer
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Visitor Attractions Guides Flourish Issue 2
Contents Health & Nutrition
WELCOME to magazine!
02 Keeping your heart healthy – Exercise Over 55
In this issue we look at health and lifestyle issues relevant to seniors, ranging from heart health to getting started online. We hope you enjoy the read!
28
05 IBS: Signs and Symptoms 06 Don’t let hearing loss affect your quality of life
11 Are you at risk of Type 2 Diabetes? 12 Eat well for your mental health 18 About Erectile Dysfunction 25 Suffering from dry skin?
Lifestyle & Living
08 Getting started online 17 Care now in the hands of older people
22
20 Protect yourself and your family from food poisoning
12
22 Keeping well and warm this winter 26 Winter Warmer Recipes
Competition Time
28 Win a 2-night hotel break in Killarney
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Keeping your
heart healthy
Exercise Over 55
D
enise Dunne, Specialist Cardiac Physiotherapist with Croí, the West of Ireland Cardiac Foundation advises on the benefit of maintaining a healthy lifestyle and exercising regularly.
Maintaining a healthy lifestyle and exercising regularly plays a major role in the prevention and management of cardiovascular disease with a 30-50% CVD risk reduction noted with the uptake of physical activity. As 90% of all cardiovascular disease is preventable it is important we engage in a healthy lifestyle and this must include increasing our physical activity and exercise levels moving away from sedentary behaviour and inactivity. People often lack confidence when it comes to starting a new exercise routine but it is important to remember you can start an exercise programme easily, at your own pace and with minimal support if you follow a few simple tips for success. The joy and freedom of some physical activity and exercise programmes means that they can be completed in many different settings, even in the comfort of your own home, with minimal equipment required; all you need is a little motivation and direction. The Science Bit Being physically active helps, prevents and controls a multitude of health problems, including heart disease, stroke, diabetes and obesity. Regular participation in physical activity and aerobic exercise can improve exercise capacity, cardiovascular fitness, help lower your blood 2
pressure, lower your heart rate and improve your overall quality of life. It can also improve your energy levels and may help to relieve any stress or low mood that you might be feeling. What are the goals for exercising over 55? Adults are advised to accumulate at least 150 minutes of weekly physical activity in bouts of 10 minutes or more. Following the F.I.T.T principle (below) can help you plan and organise your exercise weekly and is a gradual guide to improving cardiovascular fitness: Frequency: Try to engage in aerobic exercise 3-4 days a week. Intensity: Take it easy at the beginning and gradually increase what you are doing. As long as you are at a moderate intensity where you can speak while you’re exercising you’re managing the intensity of the activity correctly. Remember to warm up before, and cool down after any activity. If you experience chest pain, dizziness or nausea you should stop exercising immediately. If these symptoms continue, contact your doctor. Time: Your exercise should start gradually; this may be 5-10 min bouts. Your aim as you improve is to exercise for approximately 20-30mins. Type: Aerobic exercise includes walking, swimming, cycling, jogging, running and rowing. Fortips more tips and onactivity, For more & advice onadvice physical visit: physical activity, visit: ♥ www.croi.ie ♥ www.croi.ie ♥ www.getirelandactive.ie www.getirelandactive.ie ♥ www.getirelandwalking.ie www.getirelandwalking.ie ♥ www.iscp.ie
www.iscp.ie
Flourish Issue 2
you don’t have to be an acrobat to balance your cholesterol
MorEPA CHOLESTEROL Maintain healthy cholesterol levels
Available from leading pharmacies and Healthfood stores. For more information, visit: www.valeohealthcare.ie
3
IBS cramps
bloating diarrhoea
n o i t a p i t s n o c
4
abdominal pa in
Flourish Issue 2
Irritable Bowel Syndrome signs and symptoms
I
f you regularly suffer from bloating, abdominal pain and episodes of constipation or diarrhoea you may be suffering from Irritable Bowel Syndrome (IBS). IBS is reported to affect up to 20% of the population, but it is suggested that it has only been diagnosed in about 7% of those who suffer.
What is IBS? Irritable Bowel Syndrome is the name doctors use to describe a collection of otherwise unexplained symptoms relating to a disturbance in the bowels. These include abdominal pain, bloating, constipation and diarrhoea. It’s important to note that IBS is not actually a disease but a collection of symptoms, which are due to altered function of the gut. Identify the triggers There’s no direct cure for IBS but you can manage your lifestyle and diet to relieve the symptoms.
Many people don’t realise that certain foods may worsen the condition, such as high-fat foods and caffeine. Both of these triggers can cause the intestines to contract, causing severe cramping. Awareness of the triggers and managing or avoiding them, will enable you to manage your lifestyle and diet to alleviate the symptoms. More Fibre It’s important to have enough fibre in your diet as this helps with both diarrhoea and constipation. The best way is to introduce more fibre into your diet gradually, as if you do this too quickly, it can worsen the stomach pains and cause bloating and gas. For severe cases of IBS, your GP may prescribe medication to help ease the cramping and bloating. This can also help to settle your stomach should you eat a ‘trigger’ food.
The first step in this is to set up a symptom tracker, Another option is taking probiotic supplements, where you record how you feel on a given day and this is something you should discuss with your doctor. Some research has shown that this can indicate any changes that take place as a result of help improve symptoms of IBS. Others find your diet, exercise, stress or sleep patterns. alternative therapies such as acupuncture and yoga helpful also in managing symptoms. Over time you should see a pattern emerging which helps identify triggers for your IBS, such Many people are reluctant to talk to anyone about as when you eat certain foods. Other factors may IBS as it’s such a personal topic. There is no need also aggravate the condition, such as stress, so it’s for embarrassment, it’s important to talk to your important to develop coping mechanisms for this healthcare professional, who can advise you on as well. Simple things such as exercising, getting the best options to manage your symptoms. enough sleep or talking to a friend can help relieve the symptoms of stress. 5
Don’t Let Hearing DON’T LET HEARING LOSS Loss Affect Your AFFECT YOUR QUALITY Quality of Life OF LIFE
B
lindness, they say, cuts you off from things. Deafness they say, cuts you off from things. Deafness Blindness, cuts you off from people. The ability to communicate
cuts you off from people. The ability to communicate is
is one thethings thingsthat thatmakes makesusushuman, human, and yetmany many one of of the and yet people go through throughlife lifewith withimpaired impairedhearing hearingand and little people go dodo little wewe would see an or nothing nothing about aboutit. it.IfIfwe weneeded neededglasses, glasses, would optician. But when needwe a hearing not everyone see an optician. Butwewhen need a aid, hearing aid, not will see an audiologist. everyone will see an audiologist. Dolores Madden Dolores Madden MISHAA, MISHAA,MMII, MMII,MIATI, Hearing Audiologist MIATI, Aid Hearing Aid Audiologist and Directorand of Director Marketing of Marketing at Hidden at Hidden Hearing says:
Hearing says:
“If you notice that you are“If suddenly favouring you notice that you ear are suddenly one over the other or favouring one ear are finding that you are over the other or are not hearing well you finding thatasyou areasnot hearing would as well as normally when you is background normally noise, there would when there is it is important to noise, go and background get out.” free it isit checked important toAgo and gettestitappointment checked hearing out.”be A freeby hearing can made simply test appointment can calling Freephone be made by simply 1800 882 884Freephone and ask for calling 882 884 and ask a1800 free appointment. for a free appointment. 6
Flourish Issue 2
Hidden Hearing also operate ‘walk-in’ times where no appointment is necessary on Mondays and Fridays 4-5pm.
Hidden Hearing also operate ‘walk-in’ times where no appointment necessary and on Mondays Dolores continues:is “Family friends have a key role to play and anyone and Fridays 4-5pm. notices that “Family their loved one have may who Dolores continues: and friends be suffering from hearing loss should a key role to play and anyone who notices that encourage them to avail of a free hearing their test.”loved one may be suffering from hearing loss should encourage them to avail of a free hearing test.” Hearing, the hearing test is At Hidden and takes an hour. Duringtest this free At Hidden Hearing, the hearing is hour, the and audiologist takes a complete medical free takes an hour. During this hour, the history and examines the ear before they audiologist takes a complete medical history go through the various grades of hearing. and examines the ear before they go through the various grades of hearing. Many Hidden Hearing branches now offer Many Hidden Hearing branches now for offerthe a a free earwax removal service
over call Freephone 1800 882 884 over55’s, 55’s, call Freephone 1800 882 884 for further further details. details. for freeDolores earwax removal service for the “The over 55’s, Madden adds: most call Freephone 1800is882 furtherondetails. important thing to 884 takeforaction your as adds: soon“The as most you important notice a hearing Dolores loss Madden problem, because theyour longer youlossdelay, thing is to take action on hearing as the worse the problem will become.” soon as you notice a problem, because the longer youHidden delay, theHearing worse the is problem will become.” Ireland’s premier hearing Hiddencare Hearing is Ireland’s hearing provider and premier conducts over care provider conducts over 50,000 free 50,000 freeandhearing screenings every year. Hidden Hearing is the onlyHearing hearing hearing screenings every year. Hidden provider in Ireland ishealthcare the only hearing healthcare provider to in offer customers free earwax removal, no Ireland to offer customers free earwax removal, obligation hearing screenings, a 90 day no obligation screenings, a 90 warranty day money backhearing guarantee, 4 year money back guarantee, 4 year warranty and free and free batteries and service for life. batteries and service for life.
Do you turn the TV or radio up loud? Know the Signs of Hearing Loss
H E A R
Do you find it hard to HEAR the phone, doorbell, radio or TV at home? Do you find it hard to ENGAGE in conversation with others or in crowds? Do you often have to ASK people to speak more clearly? Do people often have to REPEAT themselves for you?
If you answer “YES” to any of these questions a Hearing Evaluation may be necessary.
To book a free consultation contact Hidden Hearing on 1800 822 884 or visit www.hiddenhearing.ie 7
Getting Started Online
W
hether you’ve missed your favourite TV programme and would like to watch it back on RTÉ Player, or you want to do your banking online, learning to use a computer and basic internet skills, can open a world of opportunities to people of all ages.
These days the internet is not only for finding information, it’s also a tool to keep in touch with your family whether near or far. Some Seniors have a fear of computers and tablets, but basic skills are very easy to learn, if you’re willing to commit some time and effort. You can do this from the comfort of your own home via several websites. Here are 3 websites that come highly recommended to get you started online: 8
BBC WebWise www.bbc.co.uk/webwise
BBC WebWise includes a range of video and written guides to help you get connected to the internet and develop the online skills to make the most of your mobile device, tablet or computer. They provide information on a wide range of information including how to set up an email account, completing online forms, how to stay safe online and how to watch TV online or listen to internet radio. The guides on WebWise cover various facets of computer use – each explained very simply with a number of them supported by interactive multimedia which makes learning computers fun.
Flourish Issue 2
Skillful Senior www.skillfulsenior.com
Skillful Senior is a computer skills website for the elderly that believes basic navigation skills are important specifically because it’s a great help for accessing health information on the internet. This website has interactive animated tutorials that show how to use a mouse, the arrow keys on the keyboard and touch-typing. The tutorials are helped along with a digital character voiceover.
Meganga www.meganga.com
Meganga provide free basic computer training for beginners with online video computer lessons. They provide a useful introduction to computers with a basic computer training video. You will also find free courses for beginners and seniors with tutorials showing how to use Microsoft Office Word, Powerpoint, and Excel. If you’d prefer to attend a computer training session, Age Action offer a Getting Started Computer Training programme where they deliver one-to-one training on computers, tablets and smartphones to people over the age of 55 all over Ireland. To find a training programme near you, check details on their website www.ageaction.ie or telephone 01 475 6989
9
Take the Risk Test NOW visit – www.diabetes.ie The test is online, FREE, and ANONYMOUS
If you score High or Medium – Visit your GP
You can be symptom free with type 2 for up to 12 years Early detection avoids numerous health complications 10
Flourish Issue 2
Are you at risk of
Type 2 diabetes? I
ncreasing age, weight, and inactivity increase the risk of developing Type 2 diabetes a life-long condition where the amount of glucose (sugar) in the blood is too high. Type 2 diabetes happens when the body cannot use glucose properly due to not enough working insulin. If diabetes is undiagnosed or uncontrolled the excess glucose builds up in the blood stream and over time can seriously affect ones quality of life. Type 2 diabetes doesn’t always have symptoms. It is important that you know of your own personal risk of developing it, and steps you can take to reduce your risk developing it. Type 2 diabetes risk is increased if you: • Are over 40 years of age • Have a parent or brother/sister with Type 2 diabetes • Have had diabetes during a pregnancy • Are overweight for your height • Do not take 30 minutes of physical activity daily • Have high blood pressure and/or high cholesterol
Reduce your risk You can reduce your risk of developing Type 2 diabetes by following a healthy diet, taking regular physical activity and being a weight that is appropriate for your height. See www.diabetes.ie for information on Diabetes Ireland ‘Sugar Smart’ campaign where you can get simple tips on how you can reduce your and your family’s sugar intake. Under downloads on the website, you will find other leaflets for a healthier lifestyle. Risk Assessment You can gauge your own personal risk of developing diabetes by completing a short online Type 2 diabetes risk assessment on www.diabetes.ie and take the “Are you at Risk of Type 2 diabetes” on the first picture panel. If you score medium or high on this risk assessment speak to your GP, a simple blood test can rule out diabetes. If you are diagnosed with diabetes, don’t worry. Diabetes can be managed well by following a healthy diet, taking regular exercise and with support from your healthcare team. See the recently published ‘Living well with Type 2 diabetes’ booklet available in GP surgeries nationwide. If you have further questions you can also telephone Diabetes Ireland on 1850 909 909 or 01 842 8118 or email info@diabetes.ie. 11
Eat Well
for your Mental Health
H
ealthy dietary choices not only improve your general health, but also benefit your mental wellbeing. The brain requires nutrients just like your heart, lungs or muscles do.
So which foods are best to keep your brain healthy? Blue and purple fruits and vegetables tend to be packed with anti-oxidants. Blackberries, blueberries and plums are all great choices. Evidence from studies in the United States suggests that the consumption of blueberries may be effective in improving or delaying short-term memory loss. Go green every day with fruits and vegetables that are good for your brain and also benefit bones, teeth and vision. Green options include avocados, broccoli, celery, cucumbers, peas, spinach, pears, honeydew melon and many more. Choose white, tan and brown fruits and vegetables such as bananas, cauliflower, potatoes, turnips, onions and garlic. Add orange and yellow fruits and vegetables such as grapefruit, butternut squash, peaches, oranges, sweet potatoes, yellow peppers and lemons to your plate. 12
Reach for reds every day. Beets, raspberries, red grapes, radishes, tomatoes, red peppers, watermelon, rhubarb, pomegranates and cherries are just a few excellent red choices. Eat high fibre breads, cereals and grains and low-fat animal proteins. Include foods rich in omega-3 oils such as coldwater fish (e.g. trout, salmon) and walnuts. Maintain a healthy weight by choosing appropriate portion sizes, eating healthy snacks, and drinking plenty of water. Plan meals in advance so that you don’t leave healthy eating to chance. As well as following a healthy diet, exercise helps to keep our brains sharp. Research suggests that regular exercise improves cognitive function, slows down the mental ageing process and helps us process information more effectively. Eating a nourishing, well rounded diet gives your brain the best chance of avoiding disease. If your diet is unbalanced for any reason, you may want to consider a multivitamin and mineral complex. If you are considering taking a supplement it is best to discuss this with your GP or healthcare professional first. Flourish Issue 2
S e nio
r H e l p L i n e i s h e re e very d ay
Ireland’s only telephone service for older people provided by trained older volunteers
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The BowelScreen Home Test Kit for Men and Women.
BowelScreen is a Government-funded programme that offers regular home bowel screening to people aged 60-69 living in Ireland every two years. When it’s your turn you will receive a letter inviting you to participate.
It’s free, easy and you can do it yourself at home. visit www.bowelscreen.ie to find out more.
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BowelScreen is part of the Health Service Executive. Issue 2 Flourish
How to avoid
unwanted
calls A
s a telephone user, you can register whether or not you want to receive ‘cold calls’ or ‘unsolicited calls’ (sometimes called ‘direct marketing’). Regulatory requirements are about direct marketing calls only and do not extend to calls from outside Ireland. So, it is legal, for example, for companies to contact you to ask you to take part in a survey. How does it work? All phone numbers in public phone books or available through directory enquiries are held in a central record known as the National Directory Database (NDD). To stop receiving direct marketing calls, contact your phone provider and tell them that you do not want to receive these calls. They will make sure that this is recorded in the NDD. This may take up to 5 working days. The NDD also maintain the ‘do not call’ direct marketing register. It may take up to 28 days after the information is recorded in the NDD for marketers to access this opt-out listing. Landline users Contact the company from which you rent the line. If your telephone line is ex-directory you should not receive direct marketing calls from marketers who use the NDD ‘do not call’ list.
What can you do? If you get an unwanted marketing call from a business that you have not dealt with before, or to which you have not provided contact details, tell them you do not want to be contacted again. If you get an unwanted call again following the process above, you can complain to the Office of the Data Protection Commissioner at (057) 868 4800; info@dataprotection.ie; www.dataprotection.ie. About ComReg ComReg are responsible for regulating the electronic communications (fixed and mobile phone markets, broadband, premium rate services, radio communications and broadcasting transmission) and postal sectors. Look for the “Complaints about communications and postal services” guide in waiting rooms. Phone: (01) 804 9668 Email: consumerline@comreg.ie Web Chat and online form: www.comreg.ie
Mobile users It is against the law for direct marketers to call or text you on your mobile phone unless you told them beforehand that they could. 15
The care you need in The home you love
Provider of Care for Older Persons call our expert team on 0818 227 052 or email info@bluebirdcare.ie
hSe home care PackageS
are you in receipt of a hSe home care Package? contact us now for a free care assessment by a registered nurse. 16
bluebirdcare.ie continued on page 18 Flourish Issue 2
care now in The hands of older People in ireland “New HSE programme ensures the money follows the patient and is to be welcomed.” – Bluebird care, managing director Bluebird care has welcomed the new approach to older persons care with individuals and family members being able to choose which homecare provider they work with. The HSE’s Home Care Packages for Older Persons Services will see older people and their family members deciding which homecare provider they wish to work with, when the HSE cannot provide services directly. “This is a significant step forward for the homecare industry in Ireland,” says Brian MacGoey, Managing Director of Bluebird Care. “Older people across Ireland have the ability to research, evaluate and choose which company provides care in their own home. “They can choose to work with a homecare provider that was successful in the recent older persons services tender, in the relevant area. This tender gives older people and their families more choice.” Brian MacGoey was speaking following the announcement of the HSE Tender for Older Persons Services 2016-2018. Bluebird Care will provide homecare across Ireland in 25 counties to older people in their own home.
The Director of Care at Bluebird Care is Breda Mulvihill. “Bluebird Care is fully committed to providing high quality safe services within the home setting in line with best practice and national standards, and very much looks forward to the provision of home care to older persons on behalf of the HSE over the next number of years.” Bluebird Care has been operating in Ireland since 2007 and is an Irish-owned company. The company is the first franchised homecare company to have all its offices Q Mark certified. It is also the current holder of the Q Mark Business Group of the Year Award and sees external quality auditing as a key factor in their ability to provide quality homecare. Bluebird Care provides a nurse-led service with experienced and trained Care Supervisors, Care Coordinators, Social Care workers and Homecare Assistants Bluebird Care’s success is underpinned by the fact that the company continues to grow while an insistence of delivering the level of care that staff and management would expect for their own loved ones offers the reassurance that families need.
Find out more at www.bluebirdcare.ie 17
Reactivating Passion… New website launched with all you need to know about Erectile Dysfunction www.Reactivatingpassion.ie What is erectile dysfunction? Erectile dysfunction or ED, commonly known as impotence, is the continual inability to achieve or maintain an erection to perform sexually. Why should I worry about ED? It is now well known that ED is associated with emotional issues, social problems and self-esteem as well as depression, anxiety and tension in a relationship. In short, satisfaction in sexual life can affect the overall quality of life. Mild ED has emerged as an important indicator of risk for associated underlying disease. How common is ED? ED is more common than you may think: about half of men between the ages of 40 and 70 are affected by ED at some point in time. It is also more common as you grow older. Although ED can have psychological causes, in most cases the cause is physical. Some of the common causes of ED include high blood pressure, high cholesterol, diabetes and even heart disease. Some medications can cause ED as well, and it is also common in patients who have undergone prostate surgery. 18
How do I know if I have ED? If your inability to achieve and/or maintain an erection to perform sexually is severe and persistent, then you may have ED. Keep in mind that arousal may take longer as you get older. Several tests may be required to determine the cause of ED. It can be effectively treated only after the underlying cause is known. This is important since as already mentioned ED can have a number of causes. What if I do need treatment for ED? Together with your doctor, and considering the severity of your problem and its possible causes, the right treatment can be chosen. There are now many effective treatment options to select from. Things to remember Keep in mind that almost all ED can be successfully treated, so don’t hesitate to see your doctor. It’s important not to try and treat yourself with herbal remedies or other supplements as they may actually make things worse and could even interact with other medications you may be taking. Your best option is to consult your doctor.
Flourish Issue 2
Sudoku DIFFICULTY RATING, MEDIUM
3
Complete the following grid so that every row, column and every 3 x 3 box contains the digits 1 to 9. Solve the puzzle by logic and reasoning alone, there is no maths involved. Solution below.
9 7
5
4 4
7 8
6
1
7
2
6
9
4 3
4
5
4
9
2 5
5
6
1
1
2
2
3
7
THIS COULD BE YOUR MESSAGE! Are yo magne u getting en sium & ou vitamin gh D?
“The Art of Body paintinGood Bone Structu g by Sarah re” Bee, for Osteoc 2-12-13 E_IE
If so, get in touch with us email: enquiries@informireland.info or call 061 338580
Scienc
ADOST CONP0
Do you have a health information or advertising message you’d like to include in the next edition of Flourish
Vitamin D is kno and can wn as help con the sun tribute shine vitamin Osteo to you care’s r overall expert prefer wellbe formula red for ing. provid m of vita of calciu es D3, min D, m, alo the ng with contrib plus the ute to magne full RD the ma sium & A intenan D also zin c which contrib ce of nor utes to all mal bon the ma es. Vitamin intenan ce of nor mal tee and abs th orption of calciu m. Osteocar e ® is esp • ecially recom mende Pregna d for: ncy & breast • -feedin g During & after the me • Older nopaus men & e women
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Protect yourself & your family from food poisoning
4C the risks
Clean Cook Chill
W
e all think our home is the least likely source of food poisoning, but according to the World Health Organisation, more than 40% of food poisoning occurs in our homes.
As you get older, your body can’t fight the bacteria that cause food poisoning like it used to. It is important to stay safe and follow some simple food safety tips on chilling, use-by dates, cooking and avoiding cross-contamination. Listeriosis or Listeria bacteria Food poisoning caused by the bacteria Listeria is a particular risk for us as we get older, as our immune system begins to decline. From 20032013, 50% of listeriosis cases on the island of Ireland were in the over 65 age bracket. While the numbers of people who contract listeriosis are small, the impact on individuals is significant, with a mortality rate of up to 30%. We have put together some tops tips to protect yourself from food poisoning. Check your fridge is below 5° Celsius Remember any cooked leftovers needed to be refrigerated within two hours and eaten within three days. Keep an eye on Use-by dates Unlike most bacteria that cause food poisoning, Listeria can grow slowly at refrigeration temperatures, and often linked to sandwiches, 20
Cross-
contamination
cooked meats, butter, smoked salmon, soft cheeses, paté, prepared salads and some cut fruits such as melon. It’s very important to avoid eating foods once past their ‘use-by’ date. After this date, even if it still looks and smells alright, Listeria may be present. Be aware that once a food, e.g. sliced ham, is opened, disregard the use-by date and consume within 2 days of opening. Avoid cross-contamination between hands, packaging and utensils Keep raw and cooked foods separate in the fridge. Store raw foods at the bottom of the fridge to avoid raw juices dripping on other foods and contaminating them. Always wash your hands and clean utensils, chopping boards and surfaces after every use. For more information visit www.safefood.eu or call our helpline on 1850 40 4567
Follow us on Facebook & Twitter Facebook.com/safefood.eu @safefood_eu Flourish Issue 2
I’M 66. OF COURSE I KNOW HOW TO CLEAN A CHOPPING BOARD But at our age, our bodies can’t fight the bacteria that cause food poisoning like they used to. Don’t find out the hard way. Chopping boards can harbour germs. So give yours a good scrub in hot soapy water after every use.
21
Staying
well and warm
this winter
T
he colder winter months can be a challenging time for many people. The change in temperature, combined with low levels of sunlight mean that many of us can feel ‘under the weather’. By taking some simple precautions, most people can be prepared and prevent much of the poor health associated with the winter months. Avoid catching colds or flu Colds and flu spread very easily, it’s worth following these simple and obvious hygiene measures to reduce the risk of catching and spreading infections:
• Always Always cover cover your your nose nose and and mouth mouth with with a ✓
a tissue when you cough sneeze, and tissue when you cough or or sneeze, and encouragevisitors visitorsand andrelatives relativesto todo dothe thesame. same. encourage
• Throw Throw away away used used tissues tissues as as soon soon as as possible. possible. ✓ • Wash Wash your your hands hands regularly regularly with with soap soap and and water ✓ water use asanitizer hand sanitizer gelyou’re when out you’re and useand a hand gel when out about. and about. and
• Stock Stock up up on on over-the-counter over-the-counter cough cough and and cold cold ✓ remedies. remedies.
Don’t delay in getting treatment for minor winter ailments like colds or sore throats. Visit your local pharmacist for advice on treatment before it gets worse so you can recover quicker. People of any age can get the flu, but it is more severe in people aged 65 and over, or people with chronic health conditions. Flu can be prevented by getting the seasonal flu vaccination, which is available from your local GP or Pharmacist. Ideally the vaccination should be given in late September/October each year. 22
Dress for the weather Wear lots of thin layers – clothes made from cotton, wool or fleecy fibres are particularly good and help to maintain body heat. Wear shoes with a good grip to prevent slips and falls when walking outside. Heat your home effectively and safely Some of these tips may seem obvious, but can make a big difference when it comes to protecting your health and reducing your fuel bills: • Heating your home to at least 18 degrees is • important if you have reduced mobility, are over 65 or have a health condition. • Overnight in winter, people who are over 65 • and have pre-existing health conditions, may find bedroom temperatures of at least 18°C are good for their health; this is less important if you are a healthy adult under 65 and have appropriate clothing and bedding. • Set your heating to come on just before you get • up and switch it off after you’ve gone to bed. If it’s very cold, set your heating to come on earlier and turn if off later rather than turning the thermostat up. • • Remember to close curtains and shut doors to keep heat in the rooms you use most. • When you’re indoors, try not to sit still for more than an hour or so. Get up, stretch your legs and make yourself a warm drink. Check on others Check on older neighbours or relatives to make sure they’re safe and well. Make sure they’re warm enough, especially at night, and have stocks of food and medicines so they don’t need to go out during very cold weather. Flourish Issue 2
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“The Art of Good Bone Structure” Body painting by Sarah Bee, for Osteocare.
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Flourish Issue 2
Suffering from dry skin? H
ow our skin ages depends on a number of factors including lifestyle, diet, genes and other personal habits such as smoking or sun exposure.
gloves when washing dishes can also help. Avoid products containing alcohol, perfumes or colourants that come into contact with the skin.
As we age our skin can become rougher and dryer. The loss of the elastic tissue in aging skin, causes skin to loosen. Many of us will experience dry spots on our skin, often on the lower legs, elbows, lower arms and hands. The skin may feel tight, scaly and may crack, in extreme cases.
• Use moisturisers, like lotions, creams or
There are many different reasons for dry skin including: • Dehydration: not drinking enough water • Environmental factors such as spending a lot of time in the sun or indoors in dry air • Losing sweat and oil glands, which is also common with age • Hormonal changes • Over washing and using strong soaps • Smoking • Stress Preventing dry skin To help reduce the impact of dry skin, many of the factors above can be controlled such as avoiding excess sun exposure and spending time indoors in dry air. Simple things like using
How can you soothe dry and itchy skin? ointments daily especially after washing.
• Tone down the temperature in the bath warm water is much less drying than hot water. • Use milder soap or non-soap based bath products specifically for dry skin. • Choose cotton clothing, rather than polyester or other synthetic fabrics and avoid tight clothing. • Use a humidifier, to add moisture to your room. • Eat well to maintain the condition of your skin. Foods rich in Omega 3 such as oily fish are great for the skin as well as for general health and wellbeing. If you’re experiencing troublesome dry skin involving itching, cracking or bleeding, it’s important to consult your healthcare professional for advice. Many dry skin conditions can be controlled with good skin management routines and appropriate treatment.
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WINTER WARMERS
A selection of wholesome recipes to keep the whole family happy! BEEF AND MUSHROOM STROGANOFF Cooking Time: 45 mins, Prep Time: 20 mins Serves 4
Ingredients 400g 1 2 200g 2 tsp. ž cup 2 tbs. 3 tsp. 2 tbs. 500g
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cooking oil spray rump steak, trimmed, thinly sliced large onion sliced garlic cloves, finely chopped buttom mushrooms, sliced mild paprika chicken stock tomato puree dijon mustard low-fat sour cream fettuccine (or other pasta) cooked
Method
1. Spray a frying pan with oil and cook beef over high heat for 3-4 minutes, to your liking. Transfer to plate keep warm. 2. Reduce heat to medium. Add onion, garlic and mushroom. Cook, stirring for 5 minutes, until soft. Add paprika. Cook, stirring for 1 minute. Stir in stock, tomato puree and mustard. Return beef to pan. Stir to combine. Bring to the boil, then simmer for 5 minutes, until sauce is thick and beef is cooked through. 3. Stir in sour cream. Serve beef over pasta and sprinkle with chopped parsley, if desired.
Flourish Issue 2
APRICOT PORK HOTPOT Cooking Time: 45 mins, Prep Time: 20 mins Serves 4
Ingredients 1½ tbs. 600g 1
2 2 tsp. 2 tsp. ¼ tsp. 1 ½ cup 2 1½ cups ½ cup 1½ cups ¼ cup
olive oil diced lean pork medium brown onion, finely chopped garlic cloves, crushed ground cumin ground coriander ground cinnamon pinch chilli flakes dried apricots medium carrots, peeled, sliced reduced salt chicken stock frozen peas uncooked rice slivered almonds, toasted (see tip below)
Method
1. Heat 1 tablespoon oil in a large, heavy-based saucepan over medium-high heat. Cook pork, in batches, for 3 minutes or until browned. Transfer to a plate. Reduce heat to medium. Add remaining oil. Cook onion and garlic for 4 to 5 minutes or until onion has softened. Add cumin, coriander, cinnamon and chilli. Cook, stirring, for 1 minute or until fragrant. 2. Return pork to pan with apricots and carrot. Add stock. Bring to the boil. Reduce heat to low. Simmer, covered, for 20 minutes. Remove cover. Increase heat to medium. Simmer, stirring occasionally, for 10 minutes or until sauce has thickened. Stir in peas. Cook for 5 minutes. 3. Meanwhile, cook rice following packet directions. Spoon rice into bowls. Top with pork mixture and almonds. Serve.
TIP To toast almonds, place in a non-stick frying pan over medium heat and stir frequently until lightly browned.
APPLE & BLACKBERRY CRUMBLE Ingredients
for the crumble topping:
120g 60g 60g
plain flour caster sugar unsalted butter at room temperature, cut into pieces
for the fruit compote:
30g 30g 30g 115g ¼ tsp.
braeburn apple unsalted butter demerara sugar blackberries ground cinnamon
Method
1. Heat oven to 190C/170C fan/gas 5. Tip the flour and sugar into a large bowl. Add the butter, then rub into the flour using your fingertips to make a light breadcrumb texture. Do not overwork it or the crumble will become heavy. Sprinkle the mixture evenly over a baking sheet and bake for 15 mins or until lightly coloured.
2. Meanwhile, for the compote, peel, core and cut the apples into 2cm dice. Put the butter and sugar in a medium saucepan and melt together over a medium heat. Cook for 3 mins until the mixture turns to a light caramel. Stir in the apples and cook for 3 mins. Add the blackberries and cinnamon, and cook for 3 mins more. Cover, remove from the heat, then leave for 2-3 mins to continue cooking in the warmth of the pan. 3. To serve, spoon the warm fruit into an ovenproof gratin dish, top with the crumble mix, then reheat in the oven for 5-10 mins. Serve with vanilla ice cream or custard.
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COMPETITION TIME
Killarney Riverside Hotel is a four star boutique style hotel, adjacent to the Flesk River and only minutes walk from Killarney town centre. The River Bar & Bistro is the ideal place to unwind and indulge in local craft beers, whiskey tasting platters & sumptuous bar food. For that perfect outdoor break away, Killarney is home to Carrantouhill, the largest mountain in Ireland, or take in the local heritage such as the historical buildings and monuments. Indulge in some retail therapy with excellent shopping facilities, and afterwards spend your evenings in singing pubs, at cabarets, or dancing the night away.
To be in with a chance to win, simply answer the following question: Good Luck!
County Kerry is often referred to as which of the following: a.The Rebel County b.The Premier County c.The Kingdom
Competition entries, together with your name, email address and phone number can be submitted by email to enquiries@informireland.info or by post to:
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INFORM, Shannonside Business Park, Birdhill, Co. Tipperary Closing date for entries is April 30th 2017. Flourish Issue 2
Group tours around Ireland From only €199 pps, includes: • • • •
3 nights Dinner, Bed & Breakfast Coaching & driver/guide for entire trip 2 day trips Entertainment in the hotel
To request a brochure or to make an enquiry please call
021 4391998 Terms and conditions apply.
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Hidden Hearing Ltd., 3030 Lake Drive, Citywest Business Campus, Issue 2 Flourish FREEPOST F1570, Dublin 24 Quote Ref: THFR6008