Keeping Warm, Keeping Well
 Welcome to the December edition of the Healthy Telford newsletter
It's been dark and cold (and very wet!), and the shortest day is looming - making it even more important that we and our loved ones keep healthy and happy. So with that in mind, this month we're talking about looking out for neighbours and relatives over the festive period, and the benefits of keeping active (with a spotlight on swimming); we're meeting two of the newest members of the Healthy Lifestyles Team and catching up with the Health Champions' busy November. There is also information on a winter Glow Ride in Telford Town Park, and some story and craft sessions coming to Telford & Wrekin Libraries for the holidays.
So, take five, go get yourself a hot drink and a snack and take a look at some of the ways in which we are all trying to make Telford and Wrekin a happier, healthier place.
And don't forget to take this month's quiz - it's a piece of cake!
 The importance of keeping in touch
Caroline Abrahams, director of Age UK, says: “For many older people, Christmas is a thoroughly miserable time which reinforces their feelings of loss and loneliness… Our research shows that making the effort to keep in touch can make a big difference to older people who tend to be stoical and reluctant to admit how lonely they are… it is a serious condition which can be hugely damaging, mentally, physically and emotionally.”
Loneliness isn’t the same as being alone. Some people choose to be alone and live happily without a lot of contact. Other people might have lots of social contact, be in a relationship or part of a family, and still feel lonely.
So many song lyrics tell us, Christmas should be “the most wonderful time of the year”. For many people this is true, but we’d like to give some thought to those who might not enjoy this time of year, especially the elderly. The COVID-19 pandemic has had a huge impact on people’s mental health, and older people have been hit hardest in terms of mortality.
So, what can you do?
Arrange to visit family members or neighbours who will be alone. Can you offer them a seat at your Christmas table? Or can you pop in and visit at some point during the day? If not Christmas day, then around the Christmas period and let that person know when they can expect you, so they have something to look forward to. Elderly people tend to be more stoic and are more likely not to ask for help, so the emphasis is on you to make a judgement if you feel someone is lonely. A cup of tea with a mince pie and a chat can have a positive impact.
Take the time to call. If you can’t physically be with a family member or a neighbour, then call them instead. A simple phone call can make all of the difference. In fact, a phone call is the best Christmas present many older people feel they can receive, so they know they are not forgotten.
 Tackling Loneliness Hub - Creating a Warm Welcome this Winter
Join us on Wednesday 7 December 11am to 12.30pm for a workshop on Creating a Warm Welcome this Winter.
Developed in partnership with The Connection Coalition, this interactive workshop will explore how local organisations are opening up their spaces to provide a safe, warm and friendly environment this winter. The workshop will look at how we can best support people experiencing loneliness amidst the cost of living crisis, and how we can also support each other during this time.
 Coming to a community near you this December
Flu and COVID-19 can spread more easily during the colder months when we are all mixing indoors more. So, if you're 50 years or over, you should have the free flu and COVID-19 vaccines to protect yourself this winter.
Betty the Vaccination Bus will be at the following venues in December offering the COVID Autumn Booster:
Friday 9 December between 10am and 3pm at Admaston House, Wellington Road, Admaston TF5 0BN
Monday 19 December between 10am and 2pm at The Anstice in Madeley TF7 5BB
Thursday 22 December between 10am and 2pm at The Linden Centre, Oak Road, Overdale TF3 5BT
Visit the Shropshire, Telford & Wrekin NHS website for further dates and venues where you can get your COVID vaccinations and/or Boosters.
 Let's get our glow on!
With these cosy, cold Winter months bringing darker mornings and evenings, it is important to think about how we are seen by other road users. Whether you are walking to school or cycling to work, good visibility is easy to achieve.
Bright, eye-catching clothing is essential, and you can often buy items like coats that already have reflective elements built in. Reflectors work by bouncing light back and they are an affordable option to help you be seen. If you’re on your bike or scooting a light is another great way to be bright. Florescent arm, ankle or waist bands can also increase your visibility in the dark. See the links below for further tips on how to be bright and be seen and follow Travel Telford on Facebook.
Visit the Think! road safety website for education resources.
Visit the Brightkidz website for more tips on how to help teach children about being bright and seen.
And visit the sustrans I Bike website for even more education resources.
Glow Ride & Telford Bike Hub
This December we want people to light up their bikes and join Telford Bike Hub for a ‘Festive Glow Ride’ around Southwater & Telford Town Park. Free to join just come along with either your bike or yourself all lit up or in Christmas attire on Tuesday 20 December 6pm to 7pm with hot chocolate and mince pies for after. Bikes, helmets & equipment included or bring your own if you prefer.
To add to the fun there will reindeers dotted around the park and Telford Bike Hub is also open between 19 and 23 December so come hire a bike and go off and explore the ‘Reindeer Trail’ and see if you can find all ten names.
For more information follow Travel Telford on Facebook
 Exercise doesn't have to mean sport - what about swimming?
We all know that we need to do plenty of activity to stay well and healthy, but for many of us going to gym or taking part in competitive sport just doesn’t suit us. Thankfully there are lots of ways to get the exercise we need, and so in this article we’re looking at swimming.
Swimming is just perfect for these cold winter days/evenings as it’s in such a warm and bright environment. It’s also an important life skill for us all, for safety and confidence around water, regardless of age. Swimming is fantastic as an all-round form of activity, working our entire bodies and cardiovascular system, whatever our age or level of fitness.
Most of us know that swimming regularly can reduce our risk of serious illness like heart disease, type 2 diabetes and stroke, as well as helping us to lose weight, be more flexible, stronger and more mobile. In fact, just one hour of swimming burns almost as many calories as running. It increases our heart rate without stressing our body, as well as toning our muscles and building our endurance.
But did you know that swimming can lower our blood pressure, boost our energy levels, improve coordination, balance and posture?
And did you also know that swimming can improve our mood and reduce stress levels, to improve our emotional/mental wellbeing and help us sleep better?
Another important thing about swimming is that it’s perfect for older people, people with weight-gain issues and people with mobility problems, as the water helps to reduce the strain on our bones, bodies and joints. If you have a health condition ask your GP before you start swimming.
Worried that you can’t swim, haven't tried swimming before or have a fear of water? Ask your local pool for beginners’ lessons for all ages to help get you started and feel more confident.
Or perhaps you don’t want to go swimming alone? If so, why not ask a friend, neighbour or take your children or grandchildren? Or join a swimming club which might help you make new friends too – ask your local pool for details.
As your confidence grows you can even try a pool fitness class such as ‘aquafit’ or water aerobics, which provide similar benefits to swimming in a more social, fun, group environment.
Whatever your situation it’s good to warm up and stretch your muscles before entering the water, stay in the shallow area at first, don't overdo it if you're just starting out, and remember to have plenty of fluids on hand after your swimming session.
Swimming is an affordable form of exercise too. Visit Telford & Wrekin Council’s Leisure Services website for details of the four 25 metre length pools across the region, how much sessions cost and offers available. These include Aspirations membership packages, pay-as-you-go swimming sessions, free swimming to some Telford and Wrekin residents and swimming for just £1 for others – use the link above or ask your local leisure centre for more details about these offers and how to register for a TLC card to take advantage of them.
So, as well as being fun, swimming is a relaxing, low-impact activity in a peaceful environment to help us keep fit, stay healthy and make new friends, throughout our lifetime.
Now what’s stopping you from ‘making a splash’?
 The festive season is here, a time for joy, cheer and festive food.
But it’s also a time where children can unintentionally become inactive and spend more time doing sitting activities meaning that they do not achieve the minimum daily amount of 60 minutes of physical activity.
Our Active Families Challenge is a fun way to keep kids active this Christmas using the extra energy they will get from seasonal excitement and festive foods.
With resources offering lots of ideas to keep your whole family active - indoors at home, in your garden or any local outdoor space available.
Download your FREE challenge and see how active your family can be this Christmas.
 8 top tips for staying tip-top
As well as the usual winter colds and flu, we also need to be aware of the continuing risk of coronavirus, so it’s more important than ever to do what we can to keep ourselves healthy this winter. Some people, such as the under 5s, the over 65s and those with long-term health conditions, are also more vulnerable during the cold weather. Here are our 8 top tips for keeping well this winter:
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Get your jabs. Vaccines are your best protection, so if you’re eligible for a flu jab or a COVID-19 Booster, go and get yourself vaccinated.
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Stay hydrated. Drinking enough fluids can be more difficult during cold weather because we feel less thirsty and dehydration is not as noticeable. Our bodies use water to maintain our core temperature, however, so aim to drink 6-8 glasses of fluid a day. This can include water, low-fat milk and low-sugar or sugar-free drinks, as well as tea and coffee.
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Keep warm. Easier to say than to do as the cost of living crisis means that many of us have to think twice before putting on the heating. Remember to layer up in vests, shirts and jumpers (and socks!) to trap warmth close to your body and don’t forget to keep moving.
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Keep active. Not only does going for a walk, running or swimming to get our blood pumping, it also helps improve our mood during these darker, colder days. If you can’t get out of the house, try climbing the stairs a couple of times (if you have stairs), or even just moving from room to room can help.
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Eat well. The more colour on your plate from fruit and vegetables the better a variety of nutrients you’ll be getting, so whether you’re aiming for your five-a-day or trying to eat a rainbow, don’t forget your fruit and veg.
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Get enough Vitamin C and D. Supplementing your diet with vitamins C and D can help boost your immune system. Visit the NHS website to find out more about vitamins and minerals.
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Boost your mood. As the winter drags on, it’s common to find yourself subject to lower mood. Everything on this list so far can help make you happier and healthier, but don’t underestimate the value of hobbies at this time of year. Whether it’s reading or watching films, cross-stitch or cooking, now is the perfect time to start a new hobby … or resurrect an old one.
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Stay in touch. We all need some human interaction, but winter doesn’t offer as many opportunities to get out. Aim to chat with at least one person every day – don’t text or email, pick up the phone and have a conversation. Share what’s on your mind or a funny story or just let someone else know that you’re there for them.
 Winter Storytime at Southwater and Newport Libraries
Join us for some seasonal stories at Southwater Library on Monday 19 December 2.30pm to 3.30pm or Newport Library on Wednesday 21 December 2pm to 3pm.
Visit the Telford & Wrekin Libraries Eventbrite page to book your free place.
 Or Get Crafty at Wellington Library
Join us for cosy Christmas stories and an afternoon of festive crafts at Wellington Library on Monday 19 December and Tuesday 20 December. The craft sessions will run from 1pm to 4pm, with stories beginning at 2pm on both days.
Suitable for families with children aged 3-11 years old.
Just drop in, no need to book.
 Meet Nick and Julie
Nick
Nick has recently joined the Healthy Lifestyle Team as a Stop Smoking Advisor. Previous to his new role Nick was the ‘Year of Wellbeing Coordinator’ in the Health Improvement Team within Telford & Wrekin Council.
As Year of Wellbeing Coordinator his role included promoting the campaign to local residents, organisations, voluntary and community groups across Telford & Wrekin, helping them to take positive action and improve their physical and mental health by utilising the 5 Ways to Wellbeing.
"I am really looking forward to working in the Healthy Lifestyle Team as a Stop Smoking Advisor helping people in the local community to quit smoking."
Julie
Julie has recently joined the team as a Healthy Lifestyles Advisor. Julie has past experience of working with people of all ages in a variety of educational, health and community settings. Most recently Julie has worked with the Strengthening Families Team where she worked in partnership with whole families to achieve better outcomes around their shared and individual needs.
Julie is looking forward to working with adults of all ages wanting to improve their lifestyle.
"I am really looking forward to being part of this dedicated team in supporting healthy lifestyle changes for the people of Telford."
If you would like to live a healthier life we are here to help you:
- eat better
- drink less
- exercise more
- reduce your weight
- improve your wellbeing
- lower your blood pressure and cholesterol
- reduce your risk of developing type 2 diabetes
- quit smoking
To arrange an appointment with Julie, Nick or any of our other Advisors call 01952 382582 or use the link below which will take you to our online form.
November has been a busy month for Telford's Health Champions!
We’ve taken part in Men’s Health Week, helped with Betty the Bus and of course our Health Champion, Howard, has continued to run his weekly outdoor gym sessions.
Men’s Health Week
At the beginning of November, the local NHS, alongside partner organisations, hosted its own ‘Men’s Health Week’. Telford & Wrekin worked with key agencies to raise awareness of key health issues such as prostate cancer symptoms and the prevalence of hidden mental health concerns.
Telford Health Champions took part by setting up stands at Telford Town Centre and AFC Telford. It was great to talk to members of the public about such important topics.
Betty the Vaccination Bus
Betty the Bus continues to support members of the community across Telford and Wrekin to have their Autumn boosters.
In November, the bus visited various locations including Telford Town Centre for Men’s Health Week and Ketley. Some dedicated Health Champions have supported the delivery of Betty the Bus and have enjoyed helping out.
Outdoor gym
Our dedicated Health Champion Howard has continued to run outdoor gym sessions at Park Lane Centre in Woodside. The sessions run on Wednesday mornings starting at 10am and are enjoyed by lots of members of the community.
These sessions are appropriate for people of a mix of fitness levels so why not head down and try it for yourself? Even better, it’s FREE!
 Let them eat cake?
As the holidays approach, we may all be tempted to indulge in more sweet treats than normal, so this month's quiz is here to help! By making informed choices you can still enjoy a slice of cake as part of a balanced diet. So, click on the button below to take the cake quiz!
 Anything you'd like to share?
If you have an event or story that you would like to feature in the next edition of the Healthy Telford newsletter, please email healthimprovement@telford.gov.uk
The deadline for submissions is the 24th of each month.
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