WINTER WELLNESS

Your essential guide to good health this season

2

WINTER WELLNESS

Flu advice

Don’t put it off... get the vaccine and protect yourself  Seasonal Influenza (often referred to as flu) is a common acute viral infection of the respiratory tract (nose, mouth, throat, bronchial tubes and lungs) characterised by a fever, chills, headache, muscle and joint pain, and fatigue. For otherwise healthy individuals, flu is an unpleasant but usually self-limiting disease with recovery within two to seven days. Flu is easily transmitted and even people with mild or no symptoms can still infect others. The risk of serious illness from influenza is higher among children under six months of age, older people and those with underlying health conditions such as respiratory disease, cardiac disease or immunosuppression, as well as pregnant women. These groups are at greater risk of complications from flu such as bronchitis or pneumonia or in some rare cases, cardiac problems, meningitis and/or encephalitis. The flu virus is contained in the millions of tiny droplets that come out of the nose and mouth when someone who is infected coughs or sneezes. These droplets typically spread about one metre. They hang suspended in the air for a while before landing on surfaces, where the virus can survive for up to 24 hours. Anyone who breathes in the droplets

can catch flu. You can also catch the virus by touching the surfaces that the droplets have landed on if you pick up the virus on your hands and then touch your nose or mouth. Everyday items at home and in public places can easily become contaminated with the flu virus, including food, door handles, remote controls, handrails, telephone handsets and computer keyboards. Therefore, it’s important to wash your hands frequently. Flu is unpredictable. It is not possible to predict fully the strains that will circulate each year, and there is always a risk of a change in the virus. The most likely viruses that will cause flu each year are identified in advance of the flu season in the UK and vaccines are then made to match them as closely as possible. The vaccination programme begins in September, with vaccination being carried out by GPs and most Pharmacies. Every year, Public Health England, supported by the NHS, promotes the national flu vaccine programme to encourage maximum vaccination across the population. Vaccination provides the best level of protection against the main three or four types of flu virus most likely to be circulating. The flu vaccine is available for free on

the NHS to anyone who is: ➪ Pregnant or has one of the following conditions; a heart problem; a chest complaint or breathing difficulties, including bronchitis, emphysema or severe asthma; ➪ Kidney disease; lowered immunity due to disease or treatment (such as steroid medication or cancer treatment); ➪ Liver disease; ➪ Suffered a stroke or a transient ischaemic attack (TIA); ➪ Diabetes; ➪ Neurological condition e.g. multiple sclerosis (MS), cerebral palsy or a learning disability or anyone who is a carer for anyone with these conditions. ➪ All Children aged two to seven years. For children aged two, three and four, the flu vaccine is not an injection, just a quick nasal spray available through your GP. This year children in school years one, two and three are also eligible for the nasal spray administered at school in most parts of the country and via GP surgeries in some areas. ➪ All adults aged 65 years and older. Make an appointment with your GP or Pharmacist to have the vaccination and protect yourself and those close to you; the sooner the better. It’s free because you need it. For more information or to check if you are eligible here nhs.uk/ staywell

Self-care essentials Pain relief Painkillers such as aspirin, paracetamol and ibuprofen are highly effective at relieving most minor aches and pains, such as headaches and menstrual pain. Aspirin must not be given to children under 16. These medicines also help with some minor ailments by reducing aches and pains and high temperatures. These medicines also help to reduce the inflammation in arthritis and sprains. Antihistamines These are useful for dealing with allergies and insect bites. Antihistamines can come in the form of creams that you apply to the skin (topical antihistamine) or tablets that you swallow (oral antihistamine). Tablets help to calm minor allergic

reactions to food. They can also help to calm itchiness during chickenpox. Some antihistamines may cause drowsiness - ask your pharmacist about this as they may have antihistamines that don’t cause drowsiness. Oral rehydration salts Fever, diarrhoea and vomiting make us lose water and essential minerals and can lead to dehydration. If you have these symptoms and can’t continue your normal diet, oral rehydration salts can help to restore your body’s natural balance of minerals and fluid, and relieve discomfort and tiredness. But they don’t fight the underlying cause of your illness, such as a virus or bacteria. Rehydration salts, available at your local pharmacy, are an easy

way to take in minerals and fluid, and can help with your recovery. Anti-diarrhoea tablets Diarrhoea is caused by a range of things, such as food poisoning or a stomach virus, and can happen without warning. Anti-diarrhoeal remedies can quickly control the symptoms of diarrhoea, although they don’t deal with the underlying cause. Don’t give anti-diarrhoeals to children under 12 because they may have undesirable side effects - speak to your GP or pharmacist for advice about a child with these symptoms. Indigestion treatment If you have an upset stomach, heartburn or trapped wind, a simple antacid will reduce stomach acidity and bring relief. It’s ideal after a

celebration or party. Antacids come as chewable tablets, or tablets that dissolve in water, or in liquid form. First aid kit essentials A well-prepared first aid kit can help to treat minor cuts, sprains and bruises and can reduce the risk of cuts becoming infected. It should contain the following items: Bandages: these can support injured limbs, such as fractures or sprains. They also apply direct pressure to larger cuts before getting them treated in hospital. Plasters: a range of sizes, waterproof if possible. Thermometer: digital thermometers that you put in your mouth produce very accurate readings. A thermometer placed under the arm is a good way to read a baby’s

temperature. Antiseptic: this can be used to clean cuts before they’re dressed (bandaged). Most can treat a range of conditions, including insect stings, ulcers and pimples. Alcohol-free antiseptic wipes are useful to clean cuts. Eyewash solution: this will help to wash out grit or dirt in the eyes. Sterile dressings: larger injuries should be covered with a sterile dressing to prevent infection until treatment can be given by a health professional. Medical tape: this is used to secure dressings. It can also be used to tape an injured finger to an uninjured one, creating a makeshift splint. Tweezers: for taking out splinters. If splinters are left in, they can cause discomfort and become infected.

WINTER WELLNESS

3

Be prepared

Stock up on medicines and keep yourself and your home warm Get online for best advice

Every winter our health services are put under increased pressure as more people become ill due to the cold weather. This supplement will help you prepare by giving advice on what you can do to look after yourself and details on the range of services to go to for help if needed...

Stay Well This Winter ➪ It’s important that people with long-term conditions and those over 65 prepare for winter and ward off common winter illnesses. Cold weather can be very harmful, especially for people age 65 or older: it weakens the immune system, increases blood pressure, thickens the blood and lowers body temperature, increasing risks of high blood pressure, heart attacks, strokes, and chest infections. For those with COPD; bronchitis, emphysema; diabetes or heart and kidney, cold weather, and winter illnesses such as flu, flu, can make health problems like these far worse. Stock up on medicines and keep yourself healthy ➪ There are a number of things which can help people prepare against the cold weather. It is important to keep warm in winter – both inside and outdoors as it can help to prevent colds, flu and more serious health problems, such as heart attacks, strokes, pneumonia and depression. Heat your home to at least 18°C (65°F), if you can, you might prefer your living room to be slightly warmer. At the first sign of a cough or a cold get help from your pharmacist before it gets more serious and make sure you speak to your pharmacist about medicines you should have in stock to help get you and your family through the winter season. Make sure you pick up

prescription medications before the Christmas holidays start, as many GPs and pharmacies will close over the holidays. If you do need help over the holiday period when your GP surgery or pharmacy is closed, call NHS 111 or visit www.nhs.uk. Stay Warm ➪ On average, there are around 25,000 excess winter deaths each year in England. There is strong evidence that some of these winter deaths are indeed ‘extra’ and are related to cold temperatures as well as infectious diseases such as flu. Keep your home warm ➪ If you have reduced mobility, are 65 or over, or have a health condition such as heart or lung disease, you should heat your home

to at least 18C. It’s a good idea to keep your bedroom at this temperature all night if you can. During the day you may prefer your living room to be slightly warmer. Make sure you wear enough clothes to stay warm. If you’re under 65 and healthy and active, you can safely have your house cooler than 18C, if you’re comfortable. You can also use a hot water bottle or electric blanket (but not both at the same time) to keep warm while you’re in bed. Eat well in winter ➪ Food is a vital source of energy, which helps keep your body warm. Try to make sure that you have hot meals and drinks regularly throughout the day and keep active in the home if you can. Stay active ➪ We all know that exercise is good for your overall health - and it can keep you warm in winter. If you can

stay active, even moderate exercise can bring health benefits. If possible, try not to sit still for more than an hour or so. Remember to speak to your GP before starting any exercise plan. Wear warm clothes ➪ Wrap up warm, inside and out. 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. If possible, stay inside during a cold period if you have heart or respiratory problems. Help your neighbours in winter ➪ 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.

 Patients at GP surgeries across Dorset are benefitting from the online revolution. Using GP Online Services people can book appointments, order repeat prescriptions, and access parts of their medical record – all online - 24 hours a day. Whether it’s from the comfort of your home or during a visit to the shops, the online service allows patients to be in more control of their health and well-being. The free service is convenient for you, as there’s no need to make a phone call or visit the surgery to make an appointment. Computer, smartphone or tablet users can make or cancel an appointment or request a repeat prescription at a time that suits you, even when their surgery is closed, via a website, or a downloadable app. Patients who have a long term health condition also have a greater involvement in their healthcare as they can access test results and keep track of their treatment. Many GPs and support staff find that this approach also helps them at their surgery. Fewer people calling means that those people who don’t want to go online wait less time to get through on the phone. If you want to register for GP online services you will need to go into your surgery and fill out a form. Two forms of ID are also needed, one of which should have a photo (such as a passport or driving licence) and the other should have your address (such as a council tax bill). If you don’t have photo ID or anything with your address on it, the staff at your surgery will be able to help you. Once you have signed up, you will receive a letter with your unique username and password and a link to where you can log in. To find out more visit the NHS Choices website at nhs.uk/ GPonlineservices

4

WINTER WELLNESS

Diabetes advice

Need help? Visit BERTIE

 For online advice for people with type 1 diabetes, head to the BERTIE Type 1 Diabetes Education Programme, provided by the Royal Bournemouth and Christchurch Hospitals NHS Foundation Trust. BERTIEonline offers vital education and has a Lifewise section which offers support and advice on issues including psychology, pregnancy, illness and being admitted to hospital. The portal also provides a forum for people to share their experiences. Visit bertieonline.org.uk Phone helpline People with diabetes who are concerned about their condition are being urged to make use of an advice line. The Diabetes Nurse Specialists at Dorset County Hospital run a telephone advice service during the week, weekends and bank holidays.

If people are unwell or have concerns about their diabetes when they cannot access advice from their GP or practice nurse, they can call the diabetes team on 01305 255342 between 8am and 5pm. Diabetes Nurse Specialist Lisa Clark said: “Often when people with diabetes are unwell their blood glucose is very different from their usual patterns. “This can lead to very high sugars or hypoglycaemia, neither of which are good for people with diabetes and can lead to problems that may require admission to hospital. “A Diabetes Nurse Specialist will also be available to the Emergency Department at DCH and the admissions ward so that we can support people in managing their diabetes and avoid them being admitted to hospital and get them home promptly and safely.”

■ Diabetes Nurse Specialists Agnieszka Graja, Elaine Adams and Lisa Clark with Diabetes Consultant Dr Andrew Macklin from Dorset County Hospital

On the road

Wintry weather means take it slow Let us entertain you every Friday!

THE GUIDE

THE GUIDE

12 PAGES OF TOTAL ENTERTAINMENT

JIMMY CARR 20.03.15

CARR JIMMY JIM

Craft Fair • Events Shows • Theatre Cinema • Attractions • Dog Shows Antique & Collectible Fairs • Lectures Exhibitions • Psychic Events Wedding fairs • Clubs and Pubs • Restaurants 12 PAGE PA S OF TOTA TO L ENTERTAI RT NMENT RTAI

Call the Entertainments team to advertise

01202 411448

 Snow, ice, high winds, mist and fog, heavy rain - winter can bring all kinds of severe weather. These present different challenges both for keeping the travel networks open and for those navigating through the difficult conditions. When Driving in snow and ice ➪ Accelerate gently, using low revs. You may need to take off in second gear to avoid skidding. You may need 10 times the normal gap between your car and the car in front. Try not to brake suddenly - it may lock up your wheels and you could skid further. Be extra cautious at road junctions where road markings may not be visible. Read more tips from RAC about driving in snow (http://www. rac.co.uk/drive/advice/winter-driving/ driving-in-snow/) When the road is flooded ➪ On flooded roads, think before driving through deep water; don’t stop in standing water, and drive through the highest section of the road slowly. If there is any doubt don’t enter it. Once you have managed to drive through check your brakes and dry them out as quickly as possible – a light touch of the brakes whilst still moving should do the trick. Register online to receive flood warnings in your area ➪ You can register online with our Floodline Warnings Direct service if your

home or business is at risk of flooding visit fwd.environment-agency.gov.uk Driving in mist and fog ➪ When there’s fog around, make sure you’re familiar with how to operate your front and rear fog lights. If your car has automatic lights, remember to check the lights are on, as they may not be automatically activated in foggy conditions. However, do not use full beam lights, because the fog reflects the light back, reducing visibility even further. Follow the ‘two-second rule’ to leave sufficient space between you and the car in front. If visibility is very limited, wind down your windows at junctions and

crossroads to allow you to listen out for approaching traffic. If you really cannot see, you should consider stopping until it is safe to continue. If your car is fitted with air conditioning, use it, as it will stop the windows from misting up. Ensure the heater is set to windscreen de-misting and open all the vents. If the fog is so severe that you’re struggling to see other vehicles, switch on your fog lights. Credits: Met Office http://www.metoffice.gov.uk/getready-for-winter Environment Agency https://fwd.environment-agency. gov.uk/app/olr/home

WINTER WELLNESS

5

Home safety

Festive joy but also festive danger...

st a To reque and Well fe a S e e fr orset, visit in D ll 0800 a c se plea or more F . 3 038 232 on o ti n log informa k .u rg .o to dwfire

 Winter and the festive season can be full of dangers. Dorset & Wiltshire Fire and Rescue Service (DWFRS) is committed to keeping people safe at home. As part of this commitment, DWFRS offer Safe and Well visits, a totally free service. DWFRS will visit you in your home, at a convenient time to see what they can do to make you safer. They can also have a conversation with you around improving your health and well-being. They fit free smoke alarms where required and offer advice to make you and your family safer and healthier in your home. The appointment normally lasts about one hour and covers topics such as: ➪ Using electricity safely ➪ Cooking safely ➪ Making an escape plan ➪ What to do if there is a fi re ➪ Keeping children safe ➪ Good practice – night time routine and other points relevant to you ➪ Identifying and discussing any further support you may need if necessary. In the meantime, please follow the advice below to ensure you reduce the dangers of fi re or accident in your home this winter. If there is a fire ➪ Make sure you have at least one working smoke alarm on each level of your house – test it once a week and replace the battery when necessary. Discuss with your family, house mates and guests what you would do in the event of a fire. Plan an escape route and keep it clear. Keep doors shut at night and know where all your door and window keys are.

Have a bedtime routine, always making sure heaters and other electrics are turned off, cigarettes and candles are out. If there is a fire in your home – Get out, Stay out and call the fire service out (999) Chimneys and Open Fires ➪ If you have an open fire your chimney should be regularly cleaned by professional, registered sweeps. Even if your chimney is lined it needs sweeping at the beginning and end of the season (as a minimum). Using dry and seasoned wood is important, as green wood or inappropriate fuel will accelerate build up of soot and combustible materials inside the chimney. Stoves and fireplaces should not be overfilled if the flames are extending above the flue opening; your fire is too large. Electric blankets ➪ If you have an electric blanket, please ensure that it has been rolled and not folded when stored. Make sure any electric blanket is tested each year before use, and replace it if there are any frayed edges or wiring. Most modern electric blankets have thermostats in them so will switch off when they reach the set temperature. But always make sure you turn an electric blanket off at the wall before going to sleep. Gas fires and electric heaters ➪ Do not place clothes or other flammable materials over heaters. Ensure that flammable materials are kept at least three feet away from these heaters and open fires. Always turn them off before falling asleep.

Candles and Decorations ➪ Never place candles near your Christmas tree or furnishings and do not leave them burning unattended. Always remember to keep matches, lighters and candles out of the reach of children. Keep decorations and greeting cards away from heaters, lights, the fireplace and candles. Check that all your Christmas lights conform to the British Standard and never overload electrical sockets. Risk of flooding ➪ There are three simple things that you can do to reduce the impact of flooding on you, those close to you, and your property. Check your flood risk: A quick postcode check online or by phone will tell you your level of flood risk. Sign up for free flood warnings: If you’re in an area at high risk of flooding you may be able to sign up for our Floodline Warnings Direct Service. Know what to do when flooding happens: If you know what to do when flooding happens you will save time, money and perhaps some of the distress. We can’t always stop it but we can be better prepared. What would help you? ■ Make a flood plan - Who would you call? Who needs to know you’re safe? Who are you worried about? ■ Know how to turn off your water stopcock ■ Know how to isolate your gas and electricity supply ■ Identify a safe place to go should a flood happen It’s simple to be prepared - check your flood risk: Visit www.gov.uk/floodsdestroy or call Floodline on 0345 988 1188

Reader Offer

Wimbledon 2017

The iconic event of any summer 2 days from £165.00, 15 & 16 July 2017 This is your chance to soak up the unique atmosphere of the world’s premier Grand Slam tennis championships over the ‘Finals’ weekend. Highlights & inclusions

• A reserved seat on No.1 • •

Court at Wimbledon for the finals of the Junior and Senior events Visit to Windsor with the opportunity to visit Windsor Castle One night’s bed and continental breakfast

• •

accommodation at a threestar hotel in the Greater London area Coach travel from the local area Escorted by a friendly tour manager

Book today to reserve your place! Call

0330 160 7751

QUOTE

NCS

Visit www.newmarket.travel/ncs11410 These holidays are organised & operated by Newmarket Promotions Ltd. ABTA V787X. Subject to availability. Single supplements apply. Standard phone charges.

6

WINTER WELLNESS

Triggered by cold

Top tips to deal with common illness over the winter �� Some health problems, such as asthma, sore throat and cold sores, are triggered or worsened by cold weather. Here’s how to help your body deal with cold weather ailments. Colds You can help prevent colds by washing your hands regularly. This destroys bugs that you may have picked up from touching surfaces used by other people, such as light switches and door handles. It’s also important to keep the house and any household items such as cups, glasses and towels clean, especially if someone in your house is ill. ➪ Top tip: If you get a cold, use disposable tissues instead of cloth handkerchiefs to avoid constantly reinfecting your own hands. Sore throat Sore throats are common in winter and are almost always caused by viral infections. There’s some evidence that changes in temperature, such as going from a warm, centrally heated room to the icy outdoors, can also affect the throat. ➪ Top tip: One quick and easy remedy for a sore throat is to gargle with warm salty water. It won’t heal the infection, but it has antiinflammatory properties and can have a soothing effect. Dissolve one teaspoon of salt in a glass of partcooled boiled water. Asthma Cold air is a major trigger of asthma symptoms such as wheezing and shortness of breath. People with

asthma should be especially careful in winter. ➪ Top tip: Stay indoors on very cold, windy days. If you do go out, wear a scarf over your nose and mouth. Be extra vigilant about taking your regular medications, and keep rescue inhalers close by and in a warm place. Norovirus Also known as the winter vomiting bug, norovirus is an extremely infectious stomach bug. It can strike all year round, but is more common in winter and in places such as hotels and schools. The illness is unpleasant, but it’s usually over within a couple of days. ➪ Top tip: When people are ill with vomiting and diarrhoea, it’s important to drink plenty of fluids to prevent dehydration. Young children and the elderly are especially at risk.

By drinking oral rehydration fluids (available from pharmacies), you can reduce the risk of dehydration. If you do think you have had norovirus, don’t visit a hospital for at least 48 hours after your symptoms have finished, otherwise, you could be putting ill people at real risk. Painful joints Many people with arthritis say their joints become more painful in winter, though it’s not clear why. Only joint symptoms such as pain and stiffness are affected by the weather. There’s no evidence that changes in the weather cause joint damage. ➪ Top tip: Many people get a little depressed during the winter months, and this can make them perceive pain more acutely. Everything feels worse, including medical conditions. Daily exercise can boost a person’s mental and physical

state. Swimming is ideal as it’s easy on the joints. Cold sores Most of us recognise that cold sores are a sign that we’re run down or under stress. While there’s no cure for cold sores, you can reduce the chances of getting one by looking after yourself through winter. ➪ Top tip: Every day, do things that make you feel less stressed, such as having a hot bath, going for a walk in the park, or watching one of your favourite films. Heart attacks Heart attacks are more common in winter. This may be because cold snaps increase blood pressure and put more strain on the heart. Your heart also has to work harder to maintain body heat when it’s cold. ➪ Top tip: Stay warm in your

home. Heat the main rooms you use to at least 18C and use a hot water bottle or electric blanket to keep warm in bed. Wrap up warm when you go out and wear a hat, scarf and gloves. Cold hands Raynaud’s phenomenon is a common condition that makes your fingers and toes change colour and become very painful in cold weather. Fingers can go white, then blue, then red, and throb and tingle. It’s a sign of poor circulation in the small blood vessels of the hands and feet. In severe cases, medication can help, but most people live with their symptoms. ➪ Top tip: Don’t smoke or drink caffeine (they can both worsen symptoms) and always wear warm gloves, socks and shoes when going out in cold weather. Dry skin Dry skin is a common condition and is often worse during the winter, when environmental humidity is low. Moisturising is essential during winter. Contrary to popular belief, moisturising lotions and creams aren’t absorbed by the skin. Instead, they act as a sealant to stop the skin’s natural moisture evaporating. The best time to apply moisturiser is after a bath or shower while your skin is still moist, and again at bedtime. ➪ Top tip: Have warm, rather than hot, showers. Water that is too hot makes skin feel more dry and itchy. Hot water will also make your hair look dull and dry.

infection-fighting white blood cells flood to the area. This narrows the air passage in your nose and restricts the airflow as you breathe. A decongestant spray can reduce the swelling and allow you to breathe more easily. You can catch a cold through your eyes ➪ When an infected person coughs or sneezes, they release droplets of mucus into the air, or into their hand if they use their hand to cover their mouth. If you get these droplets on your hand (for example, by shaking hands

or touching contaminated objects such as doorknobs), you can pass them into your eyes or nose when you touch them. Most of us touch our eyes and nose more often than we realise. A duct links the eyes and the nasal cavity, and the virus travels easily from the eye to the nose and throat, where it can cause infection. You can help avoid being infected by washing your hands thoroughly. Children get more colds than adults ➪ Children get around seven to ten colds a year, compared with two

to three for adults. So people who spend a lot of time with children, such as childminders, nursery teachers or school teachers, are also more likely to pick up the viruses. Yellow mucus is caused by white blood cells ➪ When your immune system is fighting a cold virus, one of the first symptoms is clear, runny mucus from the nose. As the cold develops, mucus usually becomes thicker and yellow, then green. White blood cells cause this change in colour and texture.

Facts about colds Cold viruses don’t make us feel ill ➪ “It’s your own immune response that makes you feel ill,” says Professor Ron Eccles of the Common Cold Centre in Cardiff, where experts have researched the common cold for more than 20 years. When you get a cold, the virus attacks the nose and the back of the throat, and it doesn’t take long for the body’s natural defences to start to work. “The immune system detects the virus and floods the area with white blood cells and chemical messengers,

and these trigger various symptoms such as headaches and a blocked nose.” A blocked nose is due to swollen erectile tissue ➪ “During a cold, the lining of your nose is the battlefront,” says Professor Eccles. When your nose feels blocked, it isn’t because it’s full of mucus, but because the blood vessels in your nose are inflamed. The nasal lining is made from erectile tissue (similar to the tissue in the sexual organs). When you have a cold, the blood vessels swell up as

Friday December 2, 2016

fb.com/bournemouthdailyecho

/39

40/

@bournemouthecho

Friday December 2, 2016