Winter Heath IE - Q4 2023 by Mediaplanet UK&IE

Winter Health Q4 2023 | A promotional supplement distributed on behalf of Mediaplanet, which takes sole responsibility for its content

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Ways to embrace winter wellness and wind down

Indoor health: how retrofitting can help Ireland live better

As you attempt to crawl out of bed each morning in winter, it’s easy to see why animals choose to hibernate. In the natural world, winter is a time for slowing down.

Awareness of the impact of nutrition on health has increased; but as we spend more than 90% of our time indoors, we should not forget that where we live (and work) can affect our health, too.

here are huge benefits to slowing down in winter. In the past, people followed the seasons more closely, getting up much later and going to bed earlier. Winter would be easier if we stopped fighting our instincts to slow down and embraced it instead.

in nature, ‘Friluftsliv’ or ‘outdoor life.’ Even getting outside for five minutes is helpful. The key is not waiting until you ‘feel like it’ because the chances are you rarely will. That means wrapping up and braving the elements. Remember: there’s no such thing as bad weather, just the wrong clothing.

Winter would be easier if we stopped fighting our instincts to slow down and embraced it instead.

Making the most of wintertime • Try to go outside every day for natural sunlight, whether it’s a walk or enjoying your morning coffee. • Resist the temptation of that box of chocolates, and try to fit in wholesome options like soups and stews. • Take time for activities you enjoy, be it a hobby or watching a movie. • Use December as a time to reflect and plan for the upcoming year. Write down reflections without shaming yourself for the things you did or didn’t do.

Focusing on calmness in the winter In Scandinavia, they are much better at embracing it than we are in Ireland. In Denmark, they have a concept called ‘Hygge’ (pronounced hoo-guh), which places a focus on taking time away from the restlessness of life to relax and enjoy life’s quieter pleasures. Winter is the perfect time for adopting it into your life. It could be anything from spending time with friends or family or snuggling up with a book.

In today’s fast-paced world, we tend to ignore winter’s call to slow down. Instead, our focus is on doing as much as we can, as fast as we can. By following these simple ways to wind down, we give ourselves the chance to keep well this season.

Take time to unwind in nature Another way to look after yourself this winter is to spend time in nature, and experts have long championed the benefits of it. In Norway, they call disconnecting

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Marie Duffy PR and Communications Officer, Mental Health Ireland

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ore than 5,000 homes must be retrofitted every month until 2030 to reach our climate targets. While the challenges associated with renovating over seven homes per hour have been highlighted, the national retrofit programme also presents an opportunity to improve our health and wellbeing.

including the ones associated with building fabrics and furnishing — must be reduced, energy efficiency upgrades must be introduced alongside a proper ventilation strategy. This requires improving the indoor environmental quality skills of building professionals and construction workers entering the industry — and incentivising upskilling in this field. A greater focus A greater focus on on energy renovation, and energy renovation, ventilation healthy materials is ventilation and needed.

Indoor and building factors affecting health Studies from the UK, Spain and France, show that significant savings can be healthy materials made on public Educating occupants on is needed. health spending by home retrofitting investing in housing Occupants must also improvements. In know how to operate Ireland, a quarter of the population is the heating and ventilation systems. exposed to an indoor climate hazard, A public awareness campaign on the such as dampness or excess cold. impact of housing on health and how Living in a home that is too cold to run an energy-efficient, healthy in the winter is the most damaging home would be important, as well as building deficiency from a health a focus on post-retrofit handovers. perspective. Good indoor air — free High-quality energy renovations of pollutants and mould spores — are not only good for the planet and access to natural daylight are but they can also have immediate, important, too. positive impacts on our health and Insulation and heating upgrades wellbeing. It’s time to look at energy are crucial in mitigating health issues renovation as a national health such as cold and heat-related stress, improvement programme. allergies and respiratory conditions. However, these measures must not Marion Jammet inadvertently lock in toxins and Head of Policy and dampness. Advocacy, Irish Green Build tight, ventilate right While the sources of air pollutants —

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Help will be a call away 24 hours a day for people grappling with harmful thoughts A charity offering help and support to those having suicidal thoughts or self-harming is gearing up to meet the growing demand for its services over the holidays.

or some, the festive season can feel overwhelming. Many who struggle with their mental health or feelings of isolation may feel worse than at other times of the year. Crisis helpline preventing self-harm and suicide Pieta, a suicide and self-harm prevention charity 85% funded by public donations, is providing clinical support services across 20+ locations in Ireland. Around Christmas, it foresees over 1,500 engagements with its one-to-one therapy — with 600+ expected to be under 18, seeking professional help. Clare McKim, National 24-hour Crisis Helpline and Therapy Service Line Manager, says: “Last year alone, we received 230 calls and texts to our crisis helpline on Christmas Day. We expect significant numbers of people who are struggling to reach out this year.” Call or text for professional support The charity’s 2022 figures showed a total of 100,000 calls and texts made to the crisis helpline. Around 52,000 hours of therapy were completed with 7,000 clients across the country. Apart from preventing and aiding individuals with suicidal thoughts or self-harm, services also support anyone bereaved by suicide. Last year, over 600 families received free support from Suicide Bereavement Liaison Service officers. Tips for minding your mental health Prioritising wellbeing through activities like mindfulness, exercise and positive connections can foster inner peace. Below are a few ways to invest in your mental health, better moods and fulfilment. • Compare leads to despair. Comparing our lives to others can have a negative impact on our mental health and lead to intense feelings of inferiority. Try limiting your exposure to social media and consumer advertising. • Connect with nature. Getting outside for fresh air or a change of scenery can induce better thoughts. • Try to stick to your normal routines, as disruptions over the holiday season may cause an imbalance in your mental health. • Feelings of isolation and loneliness can be heightened. Try to stay connected. Spend time with friends or family, or get involved in community groups and volunteering. Clare McKim Therapy Service Line Manager, National 24hour Crisis Helpline WRITTEN BY Sheree Hanna

Paid for by Pieta Freephone Pieta 24-hour crisis helpline: 1800 247 247 or text HELP to 51444 (standard message rates apply).

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Why vaccines against respiratory infections are important during the winter months Winter is here, and with it comes an increased risk of respiratory infectious diseases. To defend ourselves against attacks from nasty microbes, we should get vaccinated.

espiratory infections are more prevalent in winter because we spend more time indoors and our resistance is lower. Respiratory microbes are spread by coughing and sneezing, and transmission is facilitated by close contact with an infected person. Colder temperatures and exposure to wet conditions can compromise the immune response, making it harder for our immune system to fight the microbes. Respiratory viruses and bacteria In addition to the common cold, influenza virus (flu) and respiratory syncytial virus (RSV) infections are more prevalent in winter and can cause serious diseases in infants and older people. Covid-19, which can be fatal in older individuals and those with underlying medical conditions, is also set to become a seasonal disease with a resurgence in winter months. Infection with the bacteria Group A streptococcus (Strep A) that causes sore throats is more common in winter, and rare life-threatening complications of infection can occur — for example, scarlet fever. Pneumococcus infection, also more common in winter, affects the lungs and can cause pneumonia, septicaemia and meningitis. Vaccines prevent respiratory infectious diseases Apart from good hygiene, wrapping up and avoiding soakings in the wet winter days, what can we do to reduce our risk of respiratory infections? The answer is, where possible, to get vaccinated. In Ireland, flu and pneumococcal vaccines are available for those over 65. A nasally-delivered flu vaccine is also recommended for 2–12 year olds. The over-50s, pregnant women, individuals with long-term health conditions and healthcare workers should all get boosted with the latest Covid-19 vaccine. A vaccine against RSV has recently been developed that can protect babies born to vaccinated mothers, and this should soon be available in Ireland. These vaccines protect against severe respiratory diseases, and most also prevent infection and transmission of the microbes. Although not without some risks, vaccines are the most effective interventions for the control of infectious diseases in humans. Professor Kingston Mills Professor of Experimental Immunology and Director, Trinity Biomedical Institute, Trinity College Dublin, Irish Society for Immunology Scientific Advisory, Committee member

Unique health plan supporting charities and medical causes Health plan provider maintains long-standing ethical principles by offering comprehensive healthcare coverage and supporting charities through Hospital Saturday Fund.

he Hospital Saturday Fund charity, and its trading company HSF Health Plan, mark its 150th year by upholding the charitable principles of its founders. Notably, all profits made by HSF Health Plan are passed on to The Hospital Saturday Fund. It offers comprehensive healthcare coverage, including dental, optical, GP services, physiotherapy, acupuncture, mammograms and vaccinations. Providing healthcare plans Paul Jackson, Group Chief Executive since 2011, explains the organisation marked its landmark anniversary in June with events in London supported by Graham Norton, and in Dublin, where it donated more than 300,000 euros to around 50 charities. Founded in 1873 by social reformer Reginald Brabazon, the 12th Earl of Meath, it provides health plans in Ireland and the UK for accessible healthcare. Additionally, it supports registered health charities, hospices, doctors, medical organisations and individuals in need of grants for medical projects, care, research and medical training. Called the Hospital Saturday Fund (the day people paid their penny for access to medical care), Jackson explains: “Today, we offer various health plans depending on how much cover people would like.” Improving lives across sectors In Ireland, 54% of people have private medical insurance. Employers such as the HSE, Government departments, AnPost, Dublin Bus, Boots and Screwfix are supporting employee wellbeing with HSF Health Plans. Starting at €2.60 weekly, it stands out by investing in local communities via donations to medical charities. “Our whole ethos is to improve people’s lives,” says Jackson. This year, it will donate around 2.5 million euros and, since 2008, has donated around 15 million euros to 5,500 charities. Supporting charities and policyholders Charities The Hospital Saturday Fund has supported include Alzheimer Society of Ireland; Cork Life Centre; DEBRA Ireland; Irish Guide Dogs for the Blind; LauraLynn (Ireland’s Children’s Hospice); Spinal Injuries Ireland; and Trinity College Dublin School of Medicine. “We get great feedback from charities and policyholders,” says Jackson. “Every policyholder is part of the work of the charity just by taking the insurance out because any profit from health plans goes to charity.” Paul Jackson Group Chief Executive, The Hospital Saturday Fund WRITTEN BY Mark Nicholls

Paid for by HSF Health Plan Find out more at hsf.co.uk

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How to get your home insulation ready for winter — and feel better as a result Living in a poorly insulated property can be detrimental to our health. Getting your home winter-ready with some quick fixes will be good for your wellbeing and bank balance.

ypically, people associate the ‘winter readiness’ of their homes with energy efficiency. That’s important in this chilly economic climate because if a building is poorly insulated, it’s going to be more expensive to heat. Where to look and ensure proper home insulation A cold and draughty indoor environment can also impact our physical and mental wellbeing. “That can be underappreciated,” says Kieran Holohan, Managing Director of insulation solutions provider Isover Ireland. “We all spend a lot of time indoors — whether it’s at home, work or school — and, while we’re there, we need a general level of comfort. That means good ventilation, optimum indoor temperature and good acoustics.” Because heat rises (approximately 25% of heat can be lost through the roof), a quick ‘winter-ready’ win is to ensure your loft is properly insulated with mineral wool insulation. “Then, look at the weaker areas of the rest of the building envelope,” says Jason Horrex, Manager of the Saint-Gobain Technical Academies in Kingscourt and Dublin, which run free courses to upskill construction industry stakeholders. “Often, the problem is found at the junction of windows and doors, where heat could be escaping.”

Fintan Smyth Building Physics Manager, Isover Ireland

Scan the QR code to find out more about getting your home winter ready

What you need to know about making your home airtight Simple measures include using mastic products to fill gaps in the seals around windows and doors. “A more fundamental approach can also be taken,” says Horrex. “You can make the junction between your walls and windows airtight by installing airtightness membranes behind the plasterboard reveal.” However, he stresses that airtightness is only about getting rid of unwanted leakage of air. Prescribed levels of ventilation are essential for any building; otherwise, dampness, mould and air quality issues can occur. Improving moisture control with drylining systems Fintan Smyth, Building Physics Manager at Isover Ireland, points out that the Isover Optima drylining system can be used to insulate interior walls to improve airtightness and moisture control. “This is a very adaptable solution on a frame that creates a space between the plasterboard and wall, which is filled with insulation,” he says. “It can be suitable for older buildings with solid walls and helps to manage issues around condensation and dampness — although its appropriateness for your walls should be assessed by someone competent. With any winter readiness projects you are undertaking, my advice is to look at available grants from Sustainable Energy Authority of Ireland (SEAI) and get the right advice from experts.”

Scan the QR Code to find out more about Isover Optima

Initiatives that are making a sustainable difference to the environment Companies in the construction industry can make a positive difference to the planet by improving the sustainability of their products and manufacturing operations.

T Kieran Holohan Managing Director, Isover Ireland

Scan the QR code to find out more about Saint-Gobains journey to net zero by 2050.

hese days, companies make big announcements about their commitment to sustainability. “The thing is, the public are a lot more switched-on about this topic now,” says Kieran Holohan, Managing Director of insulation solutions provider, Isover Ireland. “If a business can’t back up its words with actual initiatives, then it won’t count for a whole lot.”

Well-considered sustainability approach Nevertheless, the construction industry must do more to contribute to a greener and cleaner world, agrees Fintan Smyth, Building Physics Manager, Isover Ireland. “The built environment produces more than 40% of the world’s carbon,” he says. “That’s a huge figure, so the construction industry has a big role to play — but it’s complicated, and there are no Range of sustainability measures in construction silver bullets. It means taking a considered Holohan says that his company is committed to approach to what’s required in the short, The built walking the sustainability walk. “It’s the biggest medium and long term to design a low-carbon agenda we have,” he says. “As a provider of strategy for building that provides for the environment construction materials, we have a responsibility of communities. It also entails thinking produces more needs to ensure that our products contribute to the about a range of issues including health and than 40% of the wellbeing, air quality, energy use, construction sustainability of buildings. So, we’re redesigning our products to make them less carbonworld’s carbon. materials and a construction strategy that can intensive; plus, we’re duty-bound to provide be adaptable to future climate and societal environmental product declarations for all our change.” products, verified by a third party, to help our customers make well-informed choices.” Putting sustainability at the heart of operations Isover is busy implementing measures to mitigate its He insists that companies within the sector must put environmental impact. “We’re part of the Saint-Gobain sustainability at the heart of their operations. “Businesses group, which is committed to net zero by 2050,” says must take ownership of their actions,” says Smyth. “Within Holohan. “We’re investing in our manufacturing plants to the company, we all work together to ensure there’s reduce their energy consumption. We’ve started our first no greenwashing going on. It’s crucial to collaborate solar farm installation, which will enable us to generate externally, educate others and encourage them to do more. our own electricity. We’ve switched our company vehicles No one will figure this challenge out on their own, so good to electric, and we’re trialling hydrotreated vegetable oil collaboration is perhaps the most important.” (HVO) in our trucks.”

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Giving construction stakeholders tips, techniques and regulation awareness Free courses give construction industry stakeholders the confidence that they are complying with building regulations while using products, systems and materials effectively.

W Jason Horrex Saint-Gobain Technical Academy , Isover Ireland Manager

hether you are a busy construction industry professional or a property owner involved in a significant DIY project, it’s essential to be aware of — and comply with — the latest building regulations. Upholding high building standards Certainly, if you know how to use building products and materials correctly, your work is more likely to be of a high standard and compliant with those regulations. That’s the thinking behind two Technical Academies, which were founded by French building materials multinational Saint-Gobain in 2010 and 2015, respectively. The Academies — based in Kingscourt, and Dublin — run free training courses to upskill and educate all

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construction industry stakeholders. Attendees include trade professionals, merchant staff, supply chain professionals, installers, specification engineers and members of the public. All are trained to use Isover and Gyproc products and systems according to current construction techniques and standards. Workshop environment for practical experience Jason Horrex, Manager of the Technical Academies, describes the courses as a ‘value-added service’ from Saint-Gobain, which owns Isover, a provider of insulation solutions. “The learning we provide has been specifically designed to help attendees comply with the relevant regulations and give them the confidence to use our

products to achieve the best building performance,” he says. “Ultimately, if we equip them with techniques and tricks, they’ll use our materials correctly and more efficiently.” It’s a win-win. One example is a popular course on Airtightness, which demonstrates the most effective ways to ensure there are no unintended and draughty gaps in a building envelope. “The need to make buildings compliant to airtightness has become an increasing requirement of building regulations,” says Horrex. “We show how to use membranes, tapes and sealants for that purpose, and that care needs to be taken in the detailing — such as sealing reveals around windows and doors or areas where cables or pipes run through walls.” Flexible and adaptable learning For remote learning, Horrex and his team offer a selection of e-learning webinars lasting between 60–90 minutes. In-person courses, meanwhile, can last for half a day or a day and be a blend of classroom and practical learning. “We have a workshop environment so that attendees can get real handson experience with the materials we provide,” he says. “I think they like that — and the fact that when building regulations or products change, we can quickly adapt our courses to reflect those changes.”

Scan the QR code to find out more about free training from the Saint-Gobain Technical Academies

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Chronic pain management: turn the pain volume down this winter The onset of winter can exacerbate the challenges for people living with chronic pain, which is pain — regardless of the condition — that persists for more than three months.

lthough chronic pain issues can escalate in the wintertime, there are several management approaches that can help make the season more bearable and comfortable.

Martina Phelan Chairperson, Chronic Pain Ireland

Moving helps chronic pain As the cold and dark days roll in, it’s understandable to want to hibernate at home more. For people with chronic pain, movement can be an important tool in lessening the impact and experience of Movement does pain. It’s a natural inclination to want to move less when we feel pain. not have to mean However, with months or years of ‘exercise,’ and it can persistent pain, if we move less and less, our bodies become deconditioned. This be as little as you can lead to a vicious cycle where we feel feel you can manage pain, gradually move less and, in parallel, our pain increases. on a particular day. Experiment for enjoyment Movement does not have to mean ‘exercise,’ and it can be as little as you feel you can manage on a particular day. Start small and congratulate yourself for making the effort, regardless of how much or how little you accomplish each day. Experiment to find a way of moving your body that you enjoy. For many, this may be walking, swimming or strength training. Find what works for you.

Connecting with community People with chronic pain often describe feeling isolated, and this may worsen in the winter months. This often happens if pain interferes with a person’s ability to keep a job or take part in sports and social activities. If you don’t know how or when pain will strike, it can be difficult to commit to social events. However, getting out and meeting people can help with your quality of life, and this can help to lessen your experience of pain.

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Seeking help for chronic pain People living with chronic pain need support, especially in the winter months. A multidimensional approach to pain management and recovery is needed including interventions that help reduce or manage pain, increase functionality and enhance quality of life. Chronic Pain Ireland (CPI) offers a range of supports including self-management workshops, a telephone support line, patient and public involvement (PPI) research partnerships, meetings and public awareness events. Chronic Pain Ireland (CPI) is the national charity supporting people living with chronic pain. To become a member, visit chronicpain.ie