Winter Wellness

The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.

• Eat at least 5 portions of a variety of fruit and vegetables a day.
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates.
• Eat some beans, pulses, fish, eggs, meat and other protein foods.
• Have some dairy or dairy alternatives (such as soya drinks and yoghurts).
• Choose unsaturated oils and spreads, and eat in small amounts.
• Eat foods high in fat, salt and sugar less often and in small amounts.
• Drink plenty of fluids – the government recommends 6 to 8 cups or glasses a day
• drink 6 to 8 cups or glasses of fluid a day. Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count. If you do not like the taste of plain water, try adding a slice of lemon or lime.

The Eatwell Guide Website

• Cooking on a Bootstrap

Dehydration is associated with poor health outcomes such as increased hospitalisation. Even mild dehydration adversely affects mental performance and tiredness.

Are you drinking enough? Urine Colour Guide [.pdf]

Healthy Start is an NHS scheme that helps women who are pregnant or have young children and are receiving benefits, buy foods such as milk or fruit.

People are also entitled to free vitamins for both mother and child up to 4 years. These vitamins are tailored to mother and child’s nutritional requirements and are fundamental to healthy growth and development.

Healthy Start Webpage

• Help Harrow
  
• London Community Kitchen
• Harrow Food Bank
• Romanian Food Hub
• Breaking Bread Trust
• My Yard

Food Surplus Websites:

• Olio
• Too Good To Go

The Conversation Café is a welcoming and safe drop-in session for Harrow residents to meet face-to-face with staff from the Council and community partners.

See the Harrow Council website for the times.

For more information, please email conversation.cafe@harrow.gov.uk.

Home fires occur more in the winter than in any other season.

Here’s a few fire safety tips:

1. Close all your internal doors to prevent smoke spreading if a fire starts.
2. Turn off and unplug electrical appliances unless they are designed to be left on – like your fridge or freezer.
3. Don’t leave the washing machine, tumble dryer or dishwasher on overnight and unattended.
4. Don’t leave mobile phones, tablets or e-cigarettes charging overnight.
5. Check that your hob and oven switches are all off.
6. Turn heaters off, rake out fires and put a fire guard in place.
7. Put candles, incense sticks and oil burners out and never leave them burning when you are asleep.
8. Make sure cigarettes are completely out – wet them to be sure.
9. Never smoke in bed – it’s best to quit, but if you can’t, swap for an e-cigarette.
10. Make sure escape routes are clear of anything that may slow your escape down.
11. Keep door and window keys where everyone you live with can find them.
12. If you or anyone else in the home has mobility issues, ensure mobility aids and methods of calling for help (like emergency pendants) are close to hand in case help is needed to assist with an escape.

London Fire Brigade have a new tool allows you to carry out a thorough check of your home in only a few minutes.

Home Fire Safety Checker

Benefits entitlement: Check entitlement to welfare benefits including Universal Credit, Housing Benefit and Council Tax Support:  Benefit calculator (entitledto.co.uk)

Housing Benefit and Council Tax Support: how to claim and more information Benefits – Harrow Council

Universal Credit: Apply for Universal Credit – GOV.UK (www.gov.uk) Helpline Telephone: 0800 328 5644 Textphone: 0800 328 1344

Universal Credit Migration Advice: Move to Universal Credit – Move to Universal Credit

Citizens Advice Harrow: Contact us about applying for Universal Credit – Citizens Advice

Pension Credit: Pension Credit gives you extra money to help with your living costs if you’re over State Pension age and on a low income. Pension Credit can also help with housing costs such as ground rent or service charges.

Harrow Jobcentre:

• King’s House, Clarendon Rd,HA1 1YJ. Telephone: 0800 169 0190 Textphone: 0845 608 8551
• Spencer House, 29 Grove Hill Road, HA1 3BN.

Pension Credit: – how to claim Pension Credit: Overview – GOV.UK (www.gov.uk)

Other Government schemes:

• Improve Energy Efficiency
• Warm Home Discount Scheme

Cost of Living GLA Resources:  Help with the cost of living | London City Hall

SHINE: fuel poverty referral network and free energy advice service for Londoners.

Household Support Fund: what support is available and how to claim.

Support with rent arrears: If you have trouble paying your rent or mortgage, you can contact Harrow Council housing advice team.

Turn2Us: Check your benefit entitlement, search for grants, support with energy bills, and other financial advice and support.

Debt Advice: details of organisations that offer debt advice.

Help Harrow: a local food, support and advice service

Anyone can refer a rough sleeper via Streetlink ( https://www.streetlink.london/Streetlink_London_HomePage)

or via the Harrow Council Rough Sleeping Service: outreach.team@harrow.gov.uk (Rough Sleeper Outreach Referral webform: https://www.harrow.gov.uk/wf_roughsleep

Some statutory agencies have a Duty to Refer under the Homelessness Reduction Act, requiring them to refer people who are homeless/at risk of homelessness, so they could use this:

dutytorefer@harrow.gov.uk (Duty to Refer webform: http://www.harrow.gov.uk/dutytorefer)

If someone is at risk of homelessness the earlier they contact the team the better change there is to prevent their homelessness.

Housing Advice Team

• Telephone: 02084241093
• Outside of office hours calls to this number are diverted to the Emergency Social Services Duty Officer who will be able to assist.
• Email: housing.advice@harrow.gov.uk
• Webform: https://www.harrow.gov.uk/wf_housingadvice

The new Harrow Energy Advice and Support with the Cost-of-Living project is delivered by Groundwork.

To register interest as a household, call 0300 365 3005, or fill in an  online referral form.

Condensation, damp and mould can have a serious effect on people’s health, especially if they have respiratory illnesses, allergies and asthma. 

Damp can be caused by condensation (from cooking, bathing, drying wet clothes indoors) or by issues such as leaks or blocked gutters. 

Damp and mould should be reported to the landlord or accommodation provider (private, housing association or council).

If the landlord does not address the issue, it should be reported to Environmental Health: https://www.harrow.gov.uk/housing-property/report-issue-privately-rented-accommodation

Council tenants: Online: https://www.harrow.gov.uk/housing-property/request-repair-council-home Telephone: Access Harrow 020 8901 2630

Emergency and Temporary Accommodation: Report to the accommodation provider, and escalate if needed by emailing emergency.accommodation@harrow.gov.uk or help2letrepairs@harrow.gov.uk  

Private Rented Sector Tenants: Report to the private landlord. If they do not address the issue contact Environmental Health:  https://www.harrow.gov.uk/housing-property/report-issue-privately-rented-accommodation

Housing Association Tenants: Report to the landlord’s repairs service. If they do not act make a complaint, contact the Independent Housing Ombudsman and/or Environmental Health.

Owner-occupiers: Responsible for addressing damp and mould in their own home.

• Xcite Resources
• 3 things that make a difference | Fuel Bank Foundation

SWiSH is for anyone living or working in Harrow aged 18 years and over – those looking for help for themselves as well as carers and staff in local organisations. It can offer information or advice about a wide range of local services, including where to keep fit and well, manage finances, join social groups, look for work, start a course, access help with housing or welfare benefits or apply for a personal budget.

www.swishharrow.org.uk

If you can, find out if there is anyone who is providing unpaid care and support to a vulnerable person (this can include neighbours and friends) and be sure to check if there are any children who are also providing unpaid care and support .

There’s a Conversation Café held every Tuesday at St Peters church Sumner road, West Harrow HA1 4BX 1pm – 3pm with free refreshments and direct engagement with Social Care staff and community groups.

Carer Lead:  carers@harrow.gov.uk | Carer Webpage

Harrow Carers provides a comprehensive package of services for carers and is the focal point for carers in Harrow to obtain information, support and advice.

• 020 8868 5224
• www.harrowcarers.org
• admin@harrowcarers.org

Domestic abuse is sometimes also referred to as domestic violence and can be defined as:

‘An incident or a pattern of incidents of controlling, coercive, threatening behaviour, violence or abuse. It concerns people aged 16 or over who are or have been intimate partners or family members and it can happen regardless of your gender or sexuality’.

Domestic abuse can include, but is not limited to, the following types of abuse: psychological, emotional, physical, sexual and financial. It also includes what is known as ‘honour’ based violence, female genital mutilation (FGM) and forced marriage

Domestic Abuse Services – Staying Safe

Be active: Swap your inactive pursuits with active ones. Go for a walk. Step outside. Cycle. Play a game. Garden. Dance. Walk or cycle when making short journeys. Being active makes you feel good. Most importantly, discover a physical activity you enjoy and that suits your level of mobility and fitness.

Check Out: Harrow Health Walks

Take notice: Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons. Savour the moment, whether you are walking to work, eating lunch or talking to friends. Be aware of the world around you and what you are feeling. Reflecting on your experiences will help you appreciate what matters to you.

Connect with the people around you: With family, friends, colleagues and neighbours. At home, work, school or in your local community. Think of these as the cornerstones of your life and invest time in developing them. Building these connections will support and enrich you every day.

Keep learning: Try something new. Rediscover an old interest. Sign up for that course. Take on a different responsibility at work. Fix a bike. Learn to play an instrument or how to cook your favourite food. Set a challenge you will enjoy achieving. Leaning new things will make you more confident as well as being fun.

Check Out: Duolingo

Give: Do something nice for a friend, or a stranger. Thank someone. Smile. Volunteer your time. Join a community group. Look out, as well as in. Seeing yourself, and your happiness, linked to the wider community can be incredibly rewarding and creates connections with the people around you.

Harrow Talking Therapies: Provide a range of Talking Therapies in Harrow for people who feel anxious and worried or down and depressed. 

• Address: Harrow Talking Therapies Service (IAPT), 12-14 Station Road, Harrow, HA1 2SL
• Telephone: 020 8515 5015
• Email:  harrow.iapt@nhs.net

If you prefer, you can also ask your GP or any other health professional to refer you. We provide our services jointly with our partner organisation, Mind in Harrow.

Harrow Cove mental health service for Harrow Residents

• NO APPOINTMENT NEEDED – Mon-Sun 2-10pm Carramea Centre, 27 Northolt Rd , South Harrow, HA2 0LH
• Telephone: 07407305206
• Email: BH.cove@hestia.org
  

Heads Up (Mental Health Partnership): Partnership of 5 local charities offering specialist mental health services to young people aged 11-25.

Need To Talk Harrow: based low cost qualified counselling service.

The Resourceful Women’s Network: Free or low cost counselling service (from £2 an hour dependent on income).

Whatever you’re going through, a Samaritan will face it with you.

116 123 free from any phone

0330 094 5717 local call charges apply

44 Station Road, Harrow, HA1 2SQ

https://www.samaritans.org/branches/harrow/

Gentle sitting exercises will help improve your mobility and prevent falls.

Strength and flexibility exercises to help improve your fitness and wellbeing.

Lots of ideas: https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/

This stretch is good for posture.

A. Sit upright and away from the back of the chair. Pull your shoulders back and down. Extend your arms out to the side.

B. Gently push your chest forward and up until you feel a stretch across your chest.

Hold for 5 to 10 seconds and repeat 5 times.

This exercise will strengthen hips and thighs, and improve flexibility.

A. Sit upright and do not lean on the back of the chair. Hold on to the sides of the chair.

B. Lift your left leg with your knee bent as far as is comfortable. Place your foot down with control.

C. Repeat with the opposite leg.

Do 5 lifts with each leg.

The Harrow Council Home Improvement Agency can provide grants and services to support you to make home adaptions and improvements.

The services include:

• Disabled Facilities Grant
• Handyperson service
• Equity release scheme

Access Harrow social services team

• 020 8901 2680
• ahadults@harrow.gov.uk

https://www.harrow.gov.uk/housing-property/home-adaptions-grants-support-disabled-senior-people

The NHS have a guide which can help you understand the vaccines offered in the UK and when to have them.

It also explains how they work and why they’re safe and important.

There’s separate information travel vaccinations.

This page lists the most up to date locations for vaccinations in NW London listed by borough. This includes main vaccination sites, pharmacy sites, pop up locations and the vaccination bus. Each tab below contains a map of that borough with the vaccination sites marked on it.

Where To Get Your Vaccination

This guide can help you understand the vaccines offered in the UK and when to have them. It also explains how they work and why they’re safe and important. There’s separate information travel vaccinations.

Vaccinations

Vaccine Misinformation

There is misleading information about vaccines circulating online. When making the decision to receive a vaccine or to have your child vaccinated, it’s important to know that vaccines:

• do not cause autism – there is no evidence of a link between the MMR vaccine and autism
• do not overload or weaken the immune system – it is safe to give children several vaccines at a time and this reduces the amount of injections they need
• do not cause allergies
• do not contain mercury
• do not contain ingredients which cause harm in such small amounts – you can speak to your doctor, however, if you have any concerns about ingredients such as egg protein or gelatine

Vaccines do:

• help to protect you and your child from many serious and potentially deadly diseases
• protect other people in your family and community – by helping to stop diseases spreading to people who cannot have vaccines, such as babies too young to be vaccinated and those who are too ill to be vaccinated
• undergo rigorous safety testing before being introduced – they’re also constantly monitored for side effects after being introduced
• sometimes cause mild side effects that will not last long – you may feel a bit unwell and have a sore arm for 2 or 3 days
• reduce or even get rid of some diseases – if enough people are vaccinated

• Take a Wellbeing Quiz
• ROSPA Accident Prevention