A Guide to Services and Information for People in Later Life in the Uttlesford District “Growing Old Doesn’T Come with a Manual” - Age UK

Home , Cornish Hall End, Great Dunmow, Saffron Walden, Stansted Mountfitchet

agewell A guide to services and information for people in later life in the Uttlesford District “Growing old doesn’t come with a manual” - Age UK

in Uttlesford This guide has been put together so that you can gain

more knowledge about local information and services

“ within the Uttlesford District. We have tried to capture appropriate information, “ including telephone numbers and other contact details to enable you to find the right help and support that you, your friends or family may need. We hope you find this guide useful and beneficial, so that you can enjoy a better later life.

Cllr Vic Ranger Cabinet member for Communities and Partnerships

2 Getting around/local matters...... 21 Contents: Uttlesford Community Travel ...... 22 Home & help at home...... 5 DaRT- Essex Transport Service...... 22 Thinking about moving...... 6 Social Car Scheme...... 23 Sheltered and retirement homes...... 6 Non- emergency transport service...... 23 List of housing associations...... 7 Blue Badges...... 24 How to apply...... 7 Free Bus Travel...... 24 Practical aids in your home ...... 7 Trains...... 24 Help with housework and shopping...... 8 Lifeline Service ...... 8 Staying healthy and happy...... 27 Living Well Essex...... 8 Health advice and support...... 28 Help with meals...... 9 Meeting people...... 29 Help at home...... 9 Volunteering...... 30 Advice about residential care...... 9 Staying Fit and Active...... 30 Help with your pets...... 9 Walking Football...... 31 Looking after someone...... 10 1Life Activities...... 31 Security checks for your home...... 10 Exercise Referral Programme...... 32 Home fire safety...... 10 UK Men’s Sheds Association ...... 32 Priority Services Register...... 10 Walking for Health...... 33 Excess Cold...... 11 Cycling in Uttlesford...... 33 Damp and Mould...... 11 Other places to enjoy...... 33 Keeping warm and well ...... 12 Places to visit...... 34 Affordable Warmth...... 12 Preventing falls...... 35 Grants...... 14 Eating well for health...... 36 The University of the Third Age...... 14 Healthy balance...... 36 Uttlesford Frontline...... 15 Appetite Changes...... 37

Money matters...... 17 Your local public services...... 39 Money Advice...... 18 Help in rural communities...... 40 Advice for war veterans...... 18 Local information...... 40 Check your entitlement ...... 18 Your parish...... 40 Legal Matters...... 19 District Councillors ...... 40 Scams and Fraud ...... 19 Members of Parliament...... 40 Hospitals and health advice...... 41 111 non-emergency number...... 41

3 4 Home & help at home Whether you want to find ways to stay independent in your own home or are considering moving to something more manageable, there is plenty of free information and support out there .

5 Thinking about moving? To rent . . If you or a family member is considering moving and Uttlesford District Council and several other housing need to know what options are available, you can associations provide sheltered housing flats within call Uttlesford District Council on 01799 510510 Uttlesford which you can rent . These flats are usually who can give you general advice . within a scheme where this is a communal lounge and access to a 24 hour emergency call system, as Age UK also has an excellent service where you can well as regular visits from a sheltered housing officer discuss your options . If you want information and to check on your welfare . advice, call 0800 678 1174 For all other enquiries, call 0800 169 8787 The sheltered housing sites in Uttlesford are in:- FirstStop Advice is another independent, free Saffron Walden service offering advice and information for older Newport people, their families and carers about housing and Thaxted care options in later life, call: 08003 777070 Great Dunmow Stansted Takeley Hatfield Heath Sheltered and If you require more information on sheltered retirement homes housing to rent then please contact Uttlesford District Council’s housing options team on To buy . . 01799 510510 Soon in Saffron Walden there will be an independent There are many different types of retirement home living scheme available for those people who need schemes available where you can buy your own extra care and support to be able to remain within property and still live as independently as you wish . their own accommodation . These flats will be Many of these schemes have managers, communal available to rent or to buy on a shared ownership areas where you can socialise with other residents, as basis . To find out more about the Saffron Walden well as having security features that keep you feeling Independent Living Scheme you will need to safe within your home . contact Essex County Council on These retirement home properties are sold through 0345 603 7630 Local estate agents .

6 How to apply List of housing If you or someone you know wants to be considered for a property to rent with the council or a housing associations association then you must first join the Uttlesford Swan Housing Council’s Housing Register . This requires the 0300 303 2500 completion of an online application form . You can find this on the ‘Home Option’ website: - Hanover Housing www.homeoption.org or call the Housing 01480 475063 Options Team at Uttlesford District Council on Housing 21 01799 510510 03701 924000 Some housing associations also keep a list of applicants for their schemes as well as taking people from the housing register . If you wish to put your name down directly with a housing association, they Learning basic can be contacted directly on the numbers provided . computer skills There is a basic computer usage course in Saffron Staying put in Walden Library on Tuesdays from 09:30-11:00am . It is a six week course, so please ring Saffron your home Walden library and the course leader will You may need some simple adaptations to your or arrange when you or a family member can start a family members’ home, to make it more suitable . the course . There is also a Disabled Facilities Grant to which Call: 0345 603 7628 you may be entitled . Assessments for the grants are made by Essex Direct through Social Services . Call ACL Essex (Adult Learning Opportunities) For free information and advice you can call: to find more courses: 0345 603 7635 Essex County Council 03456 037630

7 The service is available 24 hours a day, 365 days Help with housework a year . A charge applies for this service, but is & shopping available for anyone that would like one . There are a wide range of additional Telecare Age UK in Essex offers a reasonably priced sensors that can be programmed to a Lifeline to housework and shopping service for those who are finding things difficult . meet an individual person’s needs . These include: Age UK - Home Help Service • Falls detectors 01245 346106 • Smoke detectors To find registered car companies that can also help • Flood detectors with these tasks ring Care Quality commission • Heat sensors on: 03000 616161 • Movement detectors • Bogus caller buttons The Lion Mobility Aids Service is based in • Bed sensors Saffron Walden and provides short term loans for • Carbon monoxide (CO2) detectors various mobility aids . There is no charge but the service is welcome to donations if possible . The If you would like to find out more please contact service covers Uttlesford . For more information call: the Housing Team on 01799 510510 07761 602678 The Red Cross also provides mobility aids . They will deliver equipment for a small fee from Living Well Essex Harlow . Please call: 08444 122772 Information on helping you stay happy and healthy, providing the cost of care and health support in Essex . Lifeline www.livingwellessex.org Lifeline increases your independence knowing that 03005 001895 help will always be on hand should you need it . A lifeline is an alarm unit that sits next to your telephone . Lifeline users can wear a small, discreet ‘pendant’ on a necklace or a wristband which the Assisted Bin Collection individual can press in the event of an emergency . If you have problems moving your wheelie bins and there is no-one else who can help you, When they press their personal trigger, this will Uttlesford District Council may be able to provide send a signal to the main unit . The unit then you with an assisted bin collection whereby the calls out to Carecall, through your telephone line, who will speak to the user over the speaker crews will collect the bin from where you are able on the alarm unit . Carecall will then provide the to use it, empty it and return it to you . For further appropriate assistance . information please contact Uttlesford District Council on 01799 510510 . 8 For information or to arrange a free visit: Help with meals Community Agents Essex There are many national food services who will Office: 01376 574341 deliver to you or your family’s door, which makes Freephone: 08009775858 meal time much easier . Email: [email protected] They are quick to prepare, healthy and nutritious . Boots in Saffron Walden offers a free prescription Below are are some meal suppliers that delivery . Call: 01799 522342 run nationally: Age UK Herts Meals provide a hot meals on wheels service 08001 696565 which covers Stansted, Takeley and Dunmow For more options visit the Frontline service website: 01279 417087 www.uttlesfordfrontline.org.uk Wiltshire Farm Foods 08000 773100 Oakhouse Foods Advice about residential care 08456 432009 Sometimes there comes a point where managing Appetito your home becomes too difficult; you or a relative 01225 807270 may find this organisation helpful: The Relatives & Residents Association (Essex) provides information and support to older people and their families and friends on matters relating to Help at home residential care . If you are considering your entitlement Helpline for people living in residential care, for Attendance Allowance, contact their families and carers: Uttlesford Citizens Advice on: 01799 618840 02073 598136 If you feel you or a family member may need extra help to stay in your own home such as help with washing and dressing, call: Help with your pets Essex County Council The Cinnamon Trust is a 03456 037630 national charity for older Do you need equipment, adaptations, or technology people and their pets . to support your independence or the need to gain 01736 757900 or regain practical skills such as paying bills, daily tasks or arranging repairs?

9 If you do not have access to the internet and need Looking after someone help finding a local service - Healthwatch Essex When a family member or friend can’t take care of is available from 9am to 5pm Monday to Friday on themselves anymore, you may choose to take on 0300 500 1895 (calls charged at local rate) the responsibility of caring for them . Looking after someone in this way can be rewarding, but you may at times also need help and support with this responsibility . Essex County Council 03456 037630 Action for Family Carers 01621 851640 For more options visit the Frontline Service website: www.uttlesfordfrontline.org.uk

Home fire safety For a free home fire safety check and advice call: Essex Fire and Rescue 03003 030088

Priority Services Register The service offers help and support with your energy supply and gives you a range of information from protection from cold callers to bills in large print . Contact your energy supplier to sign up for this service . Or call the Uttlesford Citizens Advice: 01799 618840

10 Excess Cold AdviceDamp about residential and Mouldcare Sometimes there comes a point where managing Living in cold homes is both uncomfortable and yourLiving home in abecomes damp and too mouldy difficult; home can be bad for can affect your health . youyour might health find both this physically organisation and helpful:mentally . A healthy indoor temperature is around 21°C . TheThe Relatives main types & Residents of damp Association are: (Essex) A small risk of adverse health effects begins provides1) Rising information damp: when and moisture support beneathto older peoplethe once the temperature falls below 19°C . Serious and theirbuilding families is soak anded friends up into on the walls and floors . health risks occur below 16°C with a substantially matters relating to residential care . 2) Penetrating damp: when water gets into your increased risk of respiratory and cardiovascular Helpline for people living in residential care, their home from outside e .g . leaking guttering . conditions . families and carers Reasons for having a cold home can be due to the 020733) Condensation: 598136 appears when warm moisture age, design and construction of your home e .g . droplets, in the house come into contact with a drafty windows or poor insulation . Fuel poverty, an cold surface, such as a window or cold wall . Help with your pets inability to be able to afford to heat your home can Mould can grow on areas affected by damp . also be a factor . TheSevere Cinnamon mould Trust growth is a cannational be a charityhealth problem for If you are experiencing an excess cold hazard and forpeople older people (especially and undertheir pets 14 year . olds) with asthma you own or privately rent your property, please 01736and other 757900 chest problems . contact the Environmental Health team for advice, Advice and guidance on minimising condensation, and where required an inspection will take place . Lookinghumidity after and someone associated mould growth can be If you are fuel poor and struggling, Uttlesford sought from the Environmental Health team . District Council may be able to direct you to When a family member or friend can’t take care of services that can assist you (please also see Home themselvesThe Environmental any more, Health you may Team choose in the to Council take on Repairs Assistance section: page 13) . thecan responsibility inspect your of home caring to for assess them the . Looking extent after someoneand severity in this of way the candamp be and rewarding, mould; butwhere you Environmental Health team: 01799 510482 or mayappropriate at times also they need can providehelp and advice support or requestwith this [email protected] responsibilitywork to reduce . or eliminate the problem should Essexthe Countyproperty Council be tenanted . 03456Contact 037630 the Environmental Health team: 01799 510482 or [email protected]

Security checks for your home For information about free home security checks, contact the Crime 11 AffordableWarmth Uttlesford’s Essex This winter, don’t accept being cold in your home - get some advice and Energy Switch information on what help is available to The Scheme aims to help residents get a better deal make heating more affordable . Call: on their gas and/or electricity bills and is delivered Uttlesford Citizens Advice on 01799 618 858 by the Council and iChoosr, an independent specialist provider in collective energy switching . Visit uttlesfordfrontline.org.uk and search ‘Cold’ If you’ve never switch energy provider, or if it has been a number of years, the savings are likely to be significant . It is FREE to register and there is no Home Insulation obligation to switch . Insulating your home’s roof space or walls are some Contact the Braintree and Uttlesford Energy of the easiest things you can do to improve your Advice Team for further information on home and reduce your energy bills . The Council is 01376 552525 working in partnership with Aran Services, who are or visit www.uttlesford.gov.uk/essexenergyswitch able to undertake a free, no obligation survey to help you save money and make your home more comfortable . Works may include up to 100% funding for loft, cavity and external wall, room in the roof and Set up or join an oil club attic room insulation and boiler replacements . If you heat your home by oil, consider joining or For further information or to book your free survey setting up an oil club . Bulk buying reduces delivery please contact Aran on 0800 5877795 journeys the oil companies make, therefore saving or visit their website www.aranservices.co.uk you money . The Oil Lady, Cornish Hall End 01371 238080 or visit www.theoillady.co.uk The Rural Community Council of Essex 01376 574340 The Oil Club www.oil-club.com Boiler Juice 0800 151 3135 or visit www.boilerjuice.com

12 Warm Home Discount Other Tips You could get a £140 discount on your electricity • Heat your main living room to at least 21⁰C (70F) bill . It is given by energy suppliers . Contact your if you can and the rest of your home to at least electricity supplier for further details and qualifying 18⁰C (65F) criteria or ring the Warm Home Discount Helpline on • If you can’t heat all of the rooms you use, heat the 0345 603 9439 . living room during the day the bedroom just before you go to bed • Make sure your boiler has been serviced . This Be prepared for flooding will ensure it is in proper working order, is safe It is the responsibility of property owners to take and is running a efficiently as possible thus vingsa appropriate action to protect their property from fuel costs flooding . Register for the Environment Agency’s • Make sure radiators are not obstructed by Floodline Warnings Direct; a FREE service by furniture and curtains calling 0345 998 118 or visit • Have regular hot drinks and at least one hot meal www.gov.uk/government/organisations/ y a da environment-agency • Keep as active as possible, try to move around Prepare an emergency kit with appropriate food, every hour clothing, mobile phone and charger, torch and radio (batteries/windup), medication and insurance • Don’t block up air vents, as fires and heaters need documents . ventilation . Good ventilation also helps to prevent condensation Be prepared for power cuts Check local weather forecasts and keep up to date with the latest warnings . Have a torch with spare batteries handy . Keep an old fashioned corded phone handy as cordless phones will not work during a power cut . For further information visit www.ukpowernetworks.co.uk or contact them on 105.

13 GRANTS Disabled Facility Grant (DFG) A Disabled Facilities Grant (DFG) up to £30,000 is available from Uttlesford District Council to pay for essential housing adaptations to help disabled The University of the Third Age is a unique and people stay in their own homes . exciting organisation which provides, through its many U3As, life-enhancing and life-changing Depending on your situation, including your opportunities . Retired and semi-retired people financial circumstances, you may be eligible for a come together and learn together, not for DFG to help with the cost of making adaptations qualifications but for their own rewards: the sheer to your home e .g . widen doors and install ramps; joy of discovery! improve access to rooms and facilities e .g . stair lifts or a downstairs bathroom; provide a heating Members share their skills and life experiences: the system suitable for your needs . learners teach and the teachers learn, and there is no distinction between them . If you are disabled and have difficulties living in your home, please contact Essex Social Services for The annual membership fee is from £10-17 an Occupational Therapist assessment on 0345 depending on the U3A you choose . 037630, or the Environment and Health team at If you would like to find out more call: Uttlesford District Council on 01799 510482 or 020 8466 6139 – National number [email protected] Or head to their national website www.u3a.org.uk Home Repairs Assistance The U3As in Uttlesford are: Saffron Walden U3A: 01799 550328 (HRA) Great Dunmow U3A: 01371 827290 Uttlesford District Council is offering support Stansted Mountfitchet U3A: 01279 813270 to residents, particularly the elderly and most The Rodings U3A: 01279 876444 vulnerable, who do not have resources to live in If you cannot join because you are isolated decent and suitable properties for their needs . either geographically, through illness or through This could be making properties safer for personal commitments (e g. . carer responsibilities) vulnerable people, improve substandard homes there is a U3A which exists only on the internet . and improve heating and energy efficiency . It is known as VIRTUAL U3A (vU3A) If you are an Uttlesford resident and believe that Head to this website to find out more: you may qualify for an HRA grant or loan, please https://vu3a.org/ contact Environmental Health: 01799 510 482 14 West Essex Care Navigation Partnership Residents of Uttlesford now have access to a care Uttlesford Frontline navigation service . All GP surgeries in west Essex Frontline is a community project that helps the (the districts of Uttlesford, Harlow and Epping public and frontline workers to quickly find details Forest) can make referrals to the service which helps on local health and wellbeing services and contact people who have social in addition to health needs . services through call back and referral options . The service started in April 2017 and provides non- medical support such as: There are many services which can be accessed through this website, such as services for:- • Help to access community activities • Keeping warm in the winter • Lifestyle management • Energy Advice • Boosting confidence and decreasing any feelings • Isolation of social isolation • Bereavement • Signposting to appropriate services to assist with • Befriending issues relating to housing, welfare benefits and • Transport in the District staying safe in your home . • Wellbeing • Addition Care Navigators support patients and carers • Disability (over 16 years of age) to access services, self-care, • Mental Health reduce social isolation and maintain independence . • Family They see people in their homes or at the surgery . and much more… Self referrals can be made via this phone number - 0300 303 9988 or email: To access all of this information for yourself, a friend, a neighbour or a family member, please head to this [email protected] website below: www.uttlesfordfrontline.org.uk

15 16 Money Matters Thousands of pounds are unclaimed by people of pension age in the Uttlesford district . You could be entitled to extra allowances and benefits to make things easier and these days it’s so much easier to check .

17 Money advice Advice for War Veterans The money advice service is an independent service, Veterans UK can provide advice and information to set up by government . They help people manage war veterans . their money by giving free and impartial advice on Veterans UK all money matters . They also work in partnership 08081 914218 with other organisations to help people make the most of their money . Visit their website to find out The Veterans Information Portal more: www.moneyadviceservice.org.uk www.theviptree.co.uk Below are a number of other organisations in which SSAFA - The Armed Forces Charity you can get free information and advise: 0800 731 4880 Age UK 0800 1696565 The national Age UK website provides some good leaflets on all kinds of money matters . Visit: www.ageuk.org.uk Check your entitlement Pension Advisory Service Offers free and impartial Online calculators to check your entitlement, advice on all aspects of state and private pensions . allowances and benefits are available at: 0300 123 1047. www.direct.gov.uk Uttlesford Citizens Advice Offers free and www.ageuk.org.uk impartial advice on a wide range of financial issues, www.uttlesford.gov.uk including budgeting support, dealing with debt and www.taxvol.org.uk helping with benefit entitlements and applications . You may be entitled to: 01799 618840 • Attendance Allowance Uttlesford District Council • Carers Allowance Home visits are available for housebound residents • Council Tax discount to help with council tax and housing benefit forms • Disability benefits Call: 01799 510510 • Health benefits Email: [email protected] • Pension credit • Housing benefits Tax Help • Help with heating 0845 6013321 - 01308 488066 www.taxvol.org.uk If you need help, please call Uttlesford Citizens Advice on 01799 618840 . They also offer a Winter Fuel Helpline home visit service to help you complete Personal 03459 151515 Independent Payments and Attendance Allowance forms .

18 Legal matters Scams and fraud For help and advice on your financial affairs, To help you spot and avoid the latest scams including dealing with benefits, taxes and targeting your or your family’s money . Please call leaving care . Uttlesford Citizens Advice on 01799 618840 www.gov.uk or the Age UK advice line 0800 169 6565 Search for: • Information on power of attorney • Making a will What to do if you’re • Inheritance tax targeted by a scam • Trusts • Changes in circumstances If you think you’ve been scammed or that someone has tried to scam you, report it to Action Fraud . You can report the scam online at www.actionfraud.police.uk or by calling 0300 1232040 .

19 20 Getting Around - Local Transport There are a vast number of options available as an alternative to driving and with a little planning there is no reason why you can’t enjoy similar levels of freedom . It’s surprising how many schemes are available to provide transport alternatives to help you get around .

21 Uttlesford DaRT - Essex Transport Community Travel service serving West and Community Travel is here to help you and North Uttlesford members of your family get out and about and make the most of this lovely part of Essex . Demand Responsive Transport (DaRT) is an alternative way of providing access to key services Uttlesford Community Travel provides services in rural areas . Instead of using fixed routes with to residents who find it difficult to access normal fixed stops and times, DaRT customers book public transport, the over 60’s, the disabled and journeys with the operator in advance and are those who are rurally isolated . picked up from an agreed point – often their own The service covers all types of medical home, a bus stop or local place of interest . appointments, travel to day centres, hair You can use it: appointments, to visit friends or garden centres . • To go shopping All Uttlesford Community Travel minibuses are • Attend a health appointment wheelchair accessible and all drivers are fully • Get to/from work, school or college trained and checked through the Disclosure • Visit friends and Barring Service . It can be a lifeline if public transport is limited or you find it difficult to This service has concessionary fares get around . Call Essex County Council to find out more: You will need to become a member to use 0345 743 0430 the service and there is a charge . For more To book your DaRT please contact Arrow Taxis on: information call: 01621 874411 01371 875787 If you would like to find out more about transport 01799 519008 in the District, visit the Frontline Website below 01245 279052 and search for ‘TRANSPORT’ or visit the website: www.uttlesfordcommunitytravel.org www.uttlesfordfrontline.org.uk

22 Getting to Places Non-emergency patient Social Car Schemes transport service These organisations are volunteer led and This free service is available for patients in west therefore appreciate as much notice as possible . Essex travelling to hospital appointments if; Also remember these telephone lines are manned • They have a medical condition that means they by volunteers so calls in the evenings and need the skill and support of medical staff weekend may not be appropriate . Always confirm during the jounrey the cost of the service before booking the journey . • They have a medical condition that affects their Ashdon Vounteer Car Service mobility to the extent that they would not be Ashdon area – medical problems only . able to get to their appointment by other means 01799 584510 • Other forms of transport would be detrimental Dunmow Christian Care Group to their condition or recovery A few days notice preferred – weekday appointments only . Clients must be able to get in You will need to have an assessment to determine and out of a car . Call between 9-5 on weekdays . your medical need . This can be done face to face 07958 496387 by a doctor or may be done over the phone by the transport bookings team . Saffron Walden Social Car Service Call west Essex transport advice line on: Saffron Walden area – call at least 24 hours 03001 232295 in advance . 01799 520254 Princess Alexandra Cashiers’ Office (for questions about help with cost of travel Stansted Helpline to hospital) Stansted area – 24 hours notice needed . 01279 827362 07704 553727 Addenbrookes outpatient Healthcare Travel Scheme Desk (for help with travel costs to Addenbrookes) 01223 216 357

23 Blue Badges Trains If you or a relative have a severe mobility problem Find the times and costs for rail travel in and around the Blue Badge Scheme allows you to park close to Essex . Cheaper fares may also be available . where you need to go . To apply for a Blue Badge call: National Rail Enquiries Essex County Council 0345 484950 03456 037630 Trainline 08712441545 www.travelineeastanglia.org.uk Free bus travel Once you reach state pension age you are entitled to free bus travel anywhere in the Country, to apply call: Essex County Council on: 0845 2000388 Collect an application form from Uttlesford District Council, in Saffron Walden or your local library, or download at: canigetapass .org .uk For details on bus timetables in the district call: Travel Line 0871 2002233 First 08456 020121

24 25 26 Staying Healthy & Happy Staying in good health is particularly important in later years . There are many charities and organisations that can support and give free advice .

27 Alzheimer’s Society – National Number: Health advice & support 0300 222 1122 The Silver Line Asthma UK FREE helpline for older people 08001 216244 The Silver Line is the confidential, free helpline Arthritis Care for older people, open every day and night 0808 800 4050 of the year . Their specially trained helpline staff offer information, friendship and advice . Befriending This can include regular befriending calls . If you’ve stopped doing things you used to enjoy 08004 708090 or would like some companionship while you try something new, a befriending service may be able Keep Safe Scheme to help you . Anyone aged 60 or above can join the free scheme . Shops, libraries and businesses in the If you would like to find out how a befriender district will let you use a telephone if you get into could be of help to you, call 01279 421308 distress . If you would like to find out more ring or email: [email protected] 01799 510510 and ask for the communities team . NHS Healthy Minds Action for Family Carers If you are experiencing anxiety and/or depression, 01621 851640 the NHS Healthy Minds Service may be able to help you to manage your everyday challenges . Help and Alzheimer’s Society - Uttlesford support can be offered in a variety of ways, including 01371 872519 workshops, online guidance, telephone support and or email [email protected] individual sessions . If you wish to refer yourself to the NHS Healthy Minds service, please phone 0300 222 5943 or visit www.northessexiapt.nhs.uk and click on ‘West Essex’ . Community Agents Essex We all need a little extra help and support as we grow older . Community Agents offer independent living support for older people and their informal carers . For information or to arrange a free visit: Office: 01376 574341 Freephone: 08009775858 Email: [email protected]

28 Essex Blind Charity 0870 2405418 British Lung Foundation - Breath Easy Saffron Walden 01799 521437 Cross Roads Care, provides respite care 01799 513496 Meeting people for lunch Diabetes UK Careline 03451 232399 or a cup of tea and a chat Getting out and about and enjoying other people’s Essex Dementia Care company is an important part of feeling well and 01245 363789 happy and there are many clubs and groups around Citizens Advice Bureau - Keeping warm Uttlesford the district for you and your family members to do 01799 618858 or email just that . We have listed some of the district wide [email protected] groups . Your parish council will also be aware of other local facilities and groups . Hearing Help Essex 01245 496347 Multiple Sclerosis Society 01376 328749 District Wide The Crafton Centre (Stansted) Parkinson’s Society - Uttlesford Support Group 01279 815091 01799 513128 Rowena Davey Centre (Dunmow) CST Today - Living well with dementia 01371 872874 07904 198309 The Garden Room (Saffron Walden) 01799 522772 Stroke Association Takeley Community Centre 03033 033100 01279 871198 Support 4 Sight Cutlers Kitchen (Thaxted) 01799 523700 01371 830094 Red Cross Equipment Loan Service Relative and Residents Association 08444 122772 or email 02073 598136 [email protected] University of the 3rd Age 02084 666139

29 Have you ever thought Staying fit & active about becoming a An active lifestyle is key to energy levels . Regular exercise can help boost your mood, volunteer? maintain your independence, and manage symptoms of illness or pain . Take a fresh look at how you spend your time . Exercise can also help you to: The benefits of volunteering are numerous: • maintain a healthy weight • meet new people • strengthen muscles and bones, reducing the • be part of the local community risk of falls and fractures • make a difference • manage high blood pressure and angina • offer your skills • stimulate a poor appetite • learn new skills - you are never too old to learn • alleviate discomfort if you have arthritis You or a family member could also join our Time From walking to swimming or playing bowls Bank and as well as helping others you could earn there are plenty of ways to enjoy other people’s time credits for when you need help . company and help you stay healthy at the Contact Volunteer Uttlesford to see what same time . opportunities there are:- 01799 510525 The 5 Ways to Wellbeing include: 01799 510524 or email [email protected] • Being Active • Take Notice • Keep Learning • Give • Connect To find out more visit the website: - www.essex.gov.uk/Health-Social-Care/ Health/Pages/5-Ways-to-Wellbeing.aspx

30 Stansted Mountfitchet Fitness and Leisure Walking Football Centre Walking Football, a slow paced version of the • GP Referral Scheme Fridays at 11:30am beautiful game aimed at the over 50’s, so if you and Wednesdays at 11:30am thought your footballing days were over, then think again! • Breathe Easy Scheme – Wednesday at13:00pm Great Dunmow Leisure Centre • Yoga classes – Tuesdays at 19:30pm Friday’s 17:00-18:00pm on an Astro Turf Pitch and Saturdays at 09 30-10. 30. £3 for an hours session • Pilates Classes – Thursdays at 09:30am Call: 01371 878690 Call: 01279 648580 Visit Active Essex’s Website for links to local active networks in Uttlesford . This website includes a directory of activities: www.activeessex.org Great Dunmow Fitness and Leisure Centre • GP Referral Monday 3 .00pm-4 00pm. & 5 30pm-7. .00pm and Wednesday at Leisure Centre Activities 10 30am-1. 00pm. • Breathe Easy Scheme – 1 00pm-. 2 .45pm that may suit you on Mondays Lord Butler Fitness and Leisure Centre • Body Balance classes on Wednesdays – Saffron Walden at 10:30-11:15am and Thursdays 17:30-18:00pm • Tuesday and Friday afternoons at 1:45pm is a • Pilates classes on Tuesdays at 10:15-11:15am session for over 50’s – Aerobic class . and Saturdays 10:00-11:00am • GP Referral Monday 1 .00pm-2 .30m and • Yoga classes on Sundays at 09:30-10:30am Tuesdays at 1 .00pm-4 .00pm • Aquafit class – low impact water aerobics on • Breathe Easy Scheme – 1 .15pm- 2 .30pm Fridays at 09:15-10:00am and Tuesdays at on Wednesdays 19:15-20:00pm • Stroke Clinic – Tuesdays 2 .45pm – 3 .45pm The use of the gym and the swimming pool is also • Body Balance classes on Mondays at available . If you would like to find out more 11 .30-11:15am and Thursdays 17:30-18:00pm Call: 01371 878690 • 50+ Swimming 3 .00pm-4 .00pm Tuesdays11 .30am-12 .00pm and Thursdays 8 00pm-9. 00pm. Call: 01799 522777

31 Exercise referral programme UK Men’s Sheds Assocation A series of community-based exercise classes for Interested in joining a Men’s Shed where you can patients with a range of medical conditions run meet others like you in the district of Uttlesford? across the district of Uttlesford . Men’s Sheds are community spaces where men ‘Exercise on Referral’ sessions are delivered in over working age can share tools and resources partnership with the leisure centre operator to work on projects of their own choice, at their 1Life, and are held at the leisure centres in own pace and in a safe, friendly and inclusive Saffron Walden, Great Dunmow and Stansted venue . They are places of skill-sharing and informal Mountfitchet, as a 12 week discounted programme . learning, of individual pursuits and community The team has a special focus on people with projects, of purpose, achievement and social medical conditions or other specialist needs that interaction . might discourage or prevent them from exercising, Uttlesford Men’s Sheds is hosted by the Council for helping them find a suitable way to get fit and Voluntary Service Uttlesford (CVSU) stay healthy . In Uttlesford there is currently a Men’s Shed in Patients with pre-existing medical conditions, such Little Canfield, which opened in 2016, and another as high blood pressure, coronary heart disease, in Barnston which opened in 2017 . diabetes and cancer, as well as those who have For further information about the Sheds: suffered a stroke or have neurological conditions, can join the scheme, but they must have a referral Call: 01371 878400 form completed by a health professional before or visit the wesbite www.cvsu.org.uk they can take part, from their GP . Swimming, the gentlest

way to stay fit To contact Did you know that swimming is a a local Leisure great low impact activity? Centre in Great Dunmow Leisure Centre and Lord Uttlesford see Butler Fitness and Leisure Centre in Saffron details on page 28 Walden have swimming facilities . Times vary so please phone each centre to check . Lord Butler Fitness and Leisure Centre has a 50+ swim club on Tuesdays and Thursdays at 09:00-10:00am

32 Walking for Health Cycling in Uttlesford If you are looking to get out and about why Uttlesford is a largely rural district, which can make not join one of Uttlesford’s health walks? it harder to get about on bicycle . However, there are some lovely cycle routes that can be enjoyed Uttlesford District Council supports a number of as part of a leisure activity . free health walks, taking place throughout the Visit the Uttlesford District Council Website and district on a weekly basis . search ‘cycling in uttlesford’ to find cycle routes in Trained leaders will be there to lead you on Uttlesford: www.uttlesford.gov.uk interesting walks through the local countryside or passed places of interest . There are a wide range of regular walks arranged for the coming months, Walking and exploring in so why not get out in the fresh air? the Hundred Parishes The Hundred Parishes area includes most of The places, dates and times in which these Uttlesford . The website www.hundredparishes. walks take place are:- org.uk includes route descriptions for interesting Hatfield Heath: Fridays at 10:00am walks that start and finish at railway stations . The Great Dunmow: Wednesdays at 10:30am website also features introductions to each parish, Hatfield Forest: Thursdays at 9:45am giving an insight into its history and details of Stansted Mountfitchet: Fridays at 10:30am places to eat and drink . Thaxted: Tuesdays at 10:00am Saffron Walden: Thursdays at 10:00am Other places to enjoy Head to www.uttlesford.gov.uk to find out more The Flitch Way - Access free on foot at all times – the old railway line from Braintree to Bishop’s Stortford: now a linear country park, used as a peaceful cycling, running or walking route . Call: 01376 347134 or 01376 329245 Audley End House and Gardens in Saffron Walden 0370 333 1181 Stansted Mountfitchet Castle – Historic Village and medieval castle 01279 813237 Hatfield Forest – Nature Reserve 01279 870678 Easton Lodge – Ornamental Gardens 01371 876979 33 Places to visit Getting out and about Uttlesford has some beautiful places to visit and a few are listed on these pages . to a friendly place for To find out more visit the Uttlesford District Council activities, a chat and food website www.uttlesford.gov.uk Booking is required If you don’t have a computer at home your Rowena Davey Centre (Great Dunmow) local library will be able to help you . A spacious and comfortable environment in which There is a library in:- to have a coffee and homemade cakes or to stay for Stansted a freshly cooked hot two-course lunch . Lunches are Dunmow served at 12:30 . Special diets can be catered for . Saffron Walden 01371 872874 Thaxted The Garden Room (Saffron Walden) Breakfasts are served from 9:00 and coffees, freshly Bridge End Gardens – Saffron Walden baked scones, cakes and snacks from 10:00 - 13 .30, 01799 524002 (FREE) one or two course lunches can be are served at Thorley Wash Nature Reserve 12:15 . Special diets can be catered for . – 17 .3 hectare biological site (Near Bishops Stortford) 01799 522772 Audley End Railway- Saffron Walden The Crafton Centre (Stansted Mountfitchet) Audley End Railway is a miniature railway Tea, coffee, snacks are available from 10:00 and from 01799 542134 12:15 two course lunches are served three days a Saffron Walden Museum week . Activities, outings and games are available in 01799 510333 a friendly, social atmosphere . Lunches are served at 12:30 . Special diets can be catered for . Great Dunmow Museum 01279 815091 Opening times: Takeley Community Centre Weekends and Bank Holidays 11:00-16:00pm Freshly prepared one or two course lunches can be To find out more head to the website: had on Tuesdays and Fridays from 12:30 . www.greatdunmowmuseum.org.uk 01279 871198 Great Notley Country Park Cutler’s Kitchen (Thaxted) – Large Parkland with activities and animals The perfect venue to join with others to enjoy great 0333 013 2900 value home cooked lunches . On Fridays why not just drop in for a coffee and freshly baked cakes between 10:00 and 12:00 . From 12:30 two course lunches are served five days a week . Special diets can be catered for . 01371 830094 For more information visit: 34 www.uttlesford.gov.uk/daycentres Preventing falls You are at risk of falling if: Anyone can have a fall, but as we get older, our • You are unsteady walking, and are unable to risk of falling increases, and so does our likelihood move safely in and around the house . of suffering a serious injury . There are, however, a • You are taking four or more medications and/or number of simple things you can do to help you have difficulties taking medication . stay steady on your feet . • Your home contains trip hazards, such as rugs • Many common medications may increase your or uneven flooring . risk of having a fall . Speak to your GP or • Your home is poorly lit . pharmacist about your medications especially • You have ill-fitting or non-supportive footwear . if you are on four or more medications • You have walking aids that are worn, old and • Get regular eye checks and ensure your glasses set at the wrong height . fit and are clean You can reduce your risk of falling by eliminating • Blood pressure can change suddenly from some of the hazards highlighted above, such as when you are lying down then moving to potential trip hazards, improving lighting within the standing or sitting . Move slowly when going home and getting your eyesight checked regularly . from one to the other to avoid feeling dizzy or sick Further things you that you or a family • Regular activity will help your mobility . Regular member could do to prevent a fall: exercise is good for you and may improve your • Remove trip-hazards like clutter, trailing wires balance as well as strengthen your muscles . and frayed carpet • If you use equipment such as a walking stick or • Use non-slip mats and rugs, or put a carpet grip a frame, check for wear and tear on ferrules (the underneath rubber feet), hand grips and underarm pads to • If you are falling frequently, organise your home see if they need replacing . to keep climbing, stretching and bending to a minimum and to avoid bumping into furniture . • If you don’t drink enough you may become For example, move crockery that you use dizzy, so make sure you drink plenty . Little and regularly to a waist-high shelf often throughout the day is better than just one or two cups every few hours . • Get help with tasks you can’t do safely on your own For further useful tips and useful resources, head • Avoid walking on slippery floors in socks or tights to the Rally Round Me Website: - • Wear well-fitting slippers and shoes in good https://rallyroundme.com/ condition that support the ankle and have a good grip on the sole .

35 Eating well for health Healthy balance It’s never too late to start eating healthily . By eating Eating an enjoyable and varied diet can help you well, you’re likely to stay active for longer, feel obtain all the nutrients you need and maintain a more energised, protect yourself against illness, healthy weight . and manage any health conditions you may Consuming the right balance of food groups have . A healthy diet can also be the key to staying is important . Fruit and vegetables contain vital emotionally balanced and maintaining a positive vitamins and minerals, which support a number of outlook . bodily functions, whilst also enhancing immunity . Try to consume 5 or more portions of fruits and vegetables a day . The Eatwell guide below indicates further food groups to consume as part of a healthy, balanced diet:

Eatwell Guide Check the label on packaged foods Use the Eatwell Guide to help you get a balance of healthier and more sustainable food.

Each serving (150g) contains It shows how much of what you eat overall should come from each food group. 6-8 Energy Fat Saturates Sugars Salt a day 1046kJ 3.0g 1.3g 34g 0.9g Choo 250kcal ay se LOW LOW HIGH MED y d wh ver ole s e gra 13% 7%4% 38% 15% ble in o eta Pota r h eg toe ig Water, lower fat of an adult’s reference intake v s, b he Typical values (as sold) per 100g: 697kJ/ 167kcal nd re r ﬁ t a ad br milk, sugar-free ui , ri e fr Raisins ce ve drinks including Choose foods lower of s , p rs y le as io tea and coffee in fat, salt and sugars t ab t n rie t a s all count. a ge an w v e Potatoes d it a v o h f d t l Limit fruit juice o n h e a e s and/or smoothies s t r s n i s a o u ta to a total of ti r d r F rc d o h e 150ml a day. p Chopped y d

tom s c 5 atoe f a a t r t b , s a o s e h a l Whole l y t t us Co d a grain s a u r Co n t cereal a d a t e

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n a Le ce Plain Chick min nuts peas Veg Semi Oil skimmed ya Lower fat So spread Plain Crisps milk drink Low fat yoghurt Sauce B ean es Oil & spreads s, ativ Ea puls ern t m es, d alt so o ﬁsh, y an and Choose unsaturated oils ur re b eggs, Dair fat re ce ean meat and other proteins wer s and use in small amounts d a d ﬁ s an se lo tion nd sh d pu hoo r op pr per w lses, 2 po bly C uga oce eek, rtions of sustaina wer s ssed one of w s lo Eat less often and meat hich is oily. Eat les in small amounts Per day 2000kcal 2500kcal = ALL FOOD + ALL DRINKS

36 Age UK Appetite changes 0800 169 6565 As we get older, our attitude and approach to food www.ageuk.org.uk changes and it is not uncommon for our appetite to diminish . Even if you don’t feel hungry it is still important to make sure your body has the energy British Nutrition Foundation and nutrients it requires . 020 7557 7930 www.nutrition.org.uk

Snacking Salvation Army Uttlesford If you can’t manage to eat three meals a day then try smaller meals and more frequent snacks . Try Foodbank not to snack on cakes and biscuits, which have 07531 436335 or little to no nutritional value, and instead opt for [email protected] fruit, vegetables, and wholegrain snacks, which will contribute to your daily nutritional needs .

Freezing portions Cooking for one can be demotivating for many people and can also result in food wastage . Instead of buying ready meals for one, why not cook a large meal such as a stew or pasta bake, split it into individual portions and freeze them for future meals .

Long-life foods Sometimes it is not always possible to get to the shops . Whether it’s because of poor weather, or due to illness, limiting your choice and availability of food at home, its wise to keep a wide range of dried and tinned foods in your store cupboards for those times .

37 38 Your Local Public Services Useful information about care as you get older .

39 Local public services Local information Essex County Council Information about care as you get older . - Town Council 03456 037630 Saffron Walden 01799 516501 Uttlesford District Council Information about council tax, housing benefits, Great Dunmow community transport, housing and recycling 01371 872406 collections . 01799 510510 Essex Police Your Parish Non-emergency number 101or alternatively There are around 57 individual Parish Councils in the 01245 491491 district who have good local knowledge of activities To find out more visit: www .essex .police .uk and support in their parish . Essex County Fire & Rescue Service To find the details of your parish councillor call Non-emergency number for advice about smoke Uttlesford District Council on 01799 510510 or visit alarms and fire safety . www.uttlesford.gov.uk 03003 030088 In an emergency always dial 999 District Councillors To find the details of your district councillor call: Help in rural communities 01799 510510 or visit www.uttlesford.gov.uk RCCE (Rural Community Council of Essex) An independent charity that provides specialist support for rural communities, focussing on: Members of Parliament • Village Halls and Community Buildings Saffron Walden Constituency - Kemi Badenoch MP 0207 219 1934 • Affordable Rural Housing • Access to Services • Community Led Planning and engagement 01376 574330 or email [email protected]

40 Hospitals and health 111 111 is the NHS non-emergency number . It’s fast, advice in and around the easy and free . Call 111 and speak to a highly trained adviser, supported by healthcare professionals . Uttlesford District They will ask you a series of questions to assess your Adenbrooke’s Hospital, Cambridge symptoms and immediately direct you to the best 01223 245151 medical care for you . Broomfield Hospital, Chelmsford NHS 111 is available 24 hours a day, 365 days a year . 01245 362000 Calls are free from landlines and mobile phones . Saffron Walden Community Hospital (No A and E) Call 111 if: 01799 562900 • You need medical help fast but it’s not a 999 emergency Rivers Hospital (Private Hospital), Sawbridgeworth 01279 600282 • You think you need to go to A&E or need another NHS urgent care service Herts and Essex Hospital, Bishops Stortford 01279 655191 • You don’t know who to call or you don’t have a GP to call Princess Alexandra Hospital NHS Trust, Harlow • You need health information or reassurance 01279 444455 about what to do next St Margaret’s Hospital, Epping If a health professional has given you a specific 01992 561666 phone number to call when you are concerned about your condition, continue to use that number . For immediate, life-threatening emergencies, continue to call 999 .

41 My essential phone numbers: For more information about general services within the area, please phone Uttlesford Frontline on: 01371 878400

42 Notes:

43 The information in this guide is correct at the time of printing (September 2017) and is available on the Uttlesford District Councils Website: www.uttlesford.gov.uk