Independence only way to regain full benefits of EU membership
The Brexit deal agreed by the UK Government will remove Scotland from the European Single Market – hitting jobs and the economy at the worst possible time, Constitution Secretary Michael Russell has said.
Against its will, and in the middle of a pandemic and economic recession, Scotland is being removed from a market worth £16 billion in exports to Scottish companies – and which by population is seven times the size of the UK – as well as the Customs Union.
The Scottish Government will do all it can to mitigate the worst effects of the deal on businesses and communities.
However, Mr Russell said this “hard Brexit” reinforces why it is so important for people in Scotland to have the right to decide their own future and to regain the full benefits of EU membership as an independent country.
Contingency plans already in place include vital measures to help protect health services, the economy and communities.
However, the UK’s deal will still have a profoundly negative impact on Scotland:
Scottish Government modelling estimates that a deal of the type that appears to have been agreed could cut Scotland’s GDP by around 6.1% (£9 billion in 2016 cash terms) by 2030 compared to EU membership
all goods sectors will face the impact the higher costs of trading with the EU as a result of the additional customs and borders procedures and paperwork. For key service sectors, access to EU markets will be reduced compared to EU membership
extra costs could make Scottish businesses uncompetitive in some markets: manufacturing, food and drink, agriculture and forestry are particularly at risk
lamb and beef exports will be hard hit by the extra costs of exporting to the EU
businesses trying to access UK and EU markets will face additional bureaucracy and costs. For example the seafood sector will require new certificates and changes to business practices to continue to export to the EU
justice and security cooperation will be seriously impacted, with Police Scotland and the Crown Office having to use slower and less effective tools in the fight against crime
reduced EU migration will also have a significant negative impact on the economy, population and wider society and culture. It will increase shortages in key areas like health and social care
Scotland and its students will no longer be able to participate in Erasmus, along with a number of other EU programmes which the UK decided to exclude from the deal. On the key science programme Horizon Europe, while it is included in the deal, the UK government have not made clear the details, including the level of access which will be available.
Scottish fishing industry will see only a fraction of the additional quota promised and the compensation arrangements agreed if the UK Government restricts access to UK waters, means that this is control of UK waters in name only.
Constitution Secretary Michael Russell said: “A no deal outcome has thankfully been avoided but in the midst of a pandemic and economic recession Scotland is now being forced to cope with a hard Brexit in less than one week’s time.
“Leaving the European Single Market and Customs Union would be damaging at any time but in the middle of the current crisis it is unforgiveable and completely unnecessary.
“We are doing everything we can to mitigate against the consequences of the UK Government’s actions.
“Measures are being taken to protect trade and critical supply chains, to reduce the risks of disruption of goods and people crossing borders and to provide Scottish businesses with the vital advice and information they need to continue operating effectively after 31 December.
“We are also working with UK administrations to ensure patients get the medicines and medical supplies needed and we are also confident that the flow of vaccines will be protected.
“Throughout this entire Brexit process the Scottish Government has sought to engage constructively with the UK Government on preparedness and we will continue, as we always have done, to advocate for the interests of Scottish businesses and of Scottish people whenever possible, but we simply cannot avert every negative outcome.
“People in Scotland voted overwhelmingly to remain in the EU and have the right to determine their own future rather than face the long-term damage of a hard Brexit.
“Scotland is at heart a European nation, and shares it values. The UK Government has ignored our calls for a continuing close relationship with the EU and it is clearer than ever that the only way to regain the benefits of EU membership is for Scotland to become an independent country.”
Refreshed advice, guidance and support to help all Scottish businesses be ready for the end of transition is available on the Prepare for Brexit website – www.prepareforbrexit.scot, including the EU Exit Helpline, self-help checklist, webinars, articles and newsletters.
The Council has outlined its revised service arrangements ahead of the city entering level four of the Scottish Government’s COVID restrictions framework.
Short-term plans have been drawn up in light of new rules, which come into effect at 00.01 on 26 December, and these will be reviewed in the New Year and in line with any future revisions by the Scottish Government.
Changes will include the suspension of library services and the reduction of Council house repairs and shared repairs surveys to essential work only. The City Art Centre will close and community centres will be limited to essential services, such as emergency shelter and providing meals for the homeless.
Council Leader Adam McVey said: “We know how difficult the tightening of restrictions over Christmas will be for people. This has been an extremely challenging year for everyone – individuals, families, communities and businesses – and the prospect of not being able to see family or loved ones as much as expected, or to reopen businesses after Christmas Day, will be another huge challenge for us to get through.
“The stricter guidance shows how dangerous the situation still is and this Christmas we can’t afford to let our guard down. It’s essential that we listen to the advice of public health experts if we are to minimise the impact of COVID, and that means sticking to the guidance. This will be a festive period like no other, but there is light at the end of the tunnel, and together we can look forward to a brighter 2021.
“I’d like to wish people a very Merry Christmas, and to thank you for your sacrifices and working so hard to adhere to restrictions throughout 2020.”
Depute Leader Cammy Day said: “Christmas can be hard for many people at the best of times, so this year will be particularly tough as we face the threat of COVID and increased restrictions into the start of January at least.
“I want to reassure the public that we’re doing everything we can to make this period as easy as possible and will be working hard to support those in need while keeping Council services running smoothly. I would encourage people to check the Coronavirus pages on our website for any changes or updates.
“If we work together to follow guidance, staying within our local authority area, reducing contact with others and observing physical distancing and hygiene advice if we do form a bubble, I know we can enjoy a safe, peaceful Christmas Day, with minimum impact on the health of our city.”
On 19 December, the First Minister announced that protections against COVID would be significantly strengthened from Boxing Day to prevent the spread of a new, highly contagious strain of the virus.
Level four restrictions include the closure of non-essential retail and hospitality and a ban on travel out of the area, unless it is for essential reasons.
The planned easing of restrictions around Christmas has also been limited to Christmas Day with a maximum of eight people from three households allowed to meet. However, people are encouraged to celebrate the festive period at home in their own household and meet with others outdoors.
This year has been a difficult year, because we all miss our usual means of support, the comfort of gathering with friends and family, Shattering of plans, and not being part of our traditions, etc.
Challenging times often make people reflect on the importance of the people in their lives and the gratitude for those who helped them get through the year.
As 2020 comes to a close, I would like to send you a heartfelt Thank you for all your support in 2020, which we know has been a challenging year.
Our best wishes to you and your family for health and happiness in the coming year.
After sitting down to enjoy Christmas dinner, many of us head straight to the sofa to spend the remainder of Christmas Day watching TV, playing board games, snacking or taking a nap.
It is estimated that the average person in the UK consumes two to three times their recommended calorie intake on Christmas day, so why not get off the sofa, get moving and burn off some extra calories this Christmas?
Get on your bike In 2020, there was an increase in bicycle sales. If you own a bike, why not get out for a Christmas Day cycle and make the most of the roads being quieter than usual. If your kids got bikes for Christmas, why not join them for a cycle around your local area.
Walk the dog Dog ownership increased in 2020. If you own a dog, try not to miss out on your usual walk on Christmas Day. If you normally do two walks, try to stick to the plan and don’t skip one of them. You could increase the distance of your walk to burn off a few extra calories on Christmas Day.
Dance the day away Dance floors may have been out of bounds in 2020, due to COVID-19, but don’t let this stop you from getting your groove on! Why not put on your favourite tunes and dance around the kitchen as you prepare Christmas dinner. You could put your favourite 2020 music videos on and get your household dancing in the living room after dinner.
A Scottish Fire and Rescue Service worker has spoken of the plight of an elderly woman forced to live in her kitchen to stay warm – as she underlines the need to look out for the vulnerable this Christmas.
Louise Dalton is member of the Service’s dedicated Community Action Team, tasked with providing free Home Fire Safety Visits and advice to some of Scotland’s most vulnerable and isolated people.
And she is urging communities to get in contact if they know of a relative, friend or neighbour who may be in need of assistance. Louise said: “I don’t think people truly understand the effect of social isolation.
“I will never, ever forget an elderly woman who was living near Glasgow city centre; she had limited mobility and had moved everything into her kitchen.
“Her bed was in there; she spent all day sitting on a wooden dining chair and had a small electric heater because her gas had been shut off. She had a small portable stove that she made dinner on and at night she crawled over the table to get into her bed.
“She had no one: no friends or family, no one to make sure she was eating, bathing, or staying warm.
“It was a horrible situation for anyone to be living in, but there were also massive fire risks there and we supported her to start getting the help she needed from ourselves and our partners.”
During Lockdown, Louise has been working from home as part of a multi-agency helpline team which includes staff from SFRS and Glasgow City Council.
They have made more than 11,000 calls to vulnerable people across Glasgow to help ensure they continue to get the support they need, including vital medical prescriptions.
She has also been part of a nationwide partnership between SFRS and the SPFL Trust, delivering thousands of Christmas hampers to isolated and vulnerable people under the Festive Friends campaign launched by the trust earlier this month.
Louise believes communities can also play their part by calling 0800 0731 999 to signpost the SFRS to any other vulnerable people, on their behalf and with their permission, who may be vulnerable to fire or other risks – anywhere in Scotland.
She said: “Social isolation, fuel poverty, mental health issues can all affect anyone of any age and background so it’s been great that we’ve been able to keep working together but we still can’t reach everyone.
“That’s why we’re asking people to help us – help us make sure no-one is alone this Christmas and that they get the long-term support that they need to stay safe.”
The Scottish Environment Protection Agency (SEPA) confirmed that it is responding to a significant cyber attack affecting its contact centre and internal systems.
Whilst core regulatory, monitoring, flood forecasting and warning services continue, communication into and across the organisation is significantly impacted.
David Pirie, Executive Director, said: “At one minute past midnight on Christmas Eve, SEPA systems were subject to a significant and ongoing cyber-attack. The attack is impacting our contact centre, internal systems, processes and internal communications.
“We immediately enacted our robust business continuity arrangements, with our core regulatory, monitoring, flood forecasting and warning services adapting and continuing to operate.
“Our Emergency Management Team is working with Scottish Government, Police Scotland and the National Cyber Security Centre to respond to what appears to be complex and sophisticated criminality.
“Whilst we continue to liaise closely with resilience partners, we’re asking for those who wish to contact us right now to do so through our social media channels on Facebook and Twitter (@ScottishEPA).”
Further updates will be provided at sepa.org.uk as more information becomes available.
Whilst we work hard to understand and resolve the issues, the public can:
Report urgent pollution via facebook and twitter (@ScottishEPA) or call 07917 883 455
Seven days before Britain was due to crash out of the European Union, a deal has been agreed:
Prime Minister Boris Johnson said: It is four and a half years since the British people voted to take back control of their money, their borders, their laws, and their waters and to leave the European Union.
And earlier this year we fulfilled that promise and we left on Jan 31 with that oven-ready deal.
Since that time we have been getting on with our agenda.
Enacting the points based immigration system that you voted for and that will come into force on Jan 1.
And doing free trade deals with 58 countries around the world.
And preparing the new relationship with the EU.
And there have been plenty of people who have told us that the challenges of the Covid pandemic have made this work impossible.
And that we should extend the transition period.
And incur yet more delay.
And I rejected that approach precisely because beating Covid is our number one national priority and I wanted to end any extra uncertainty and to give this country the best possible chance of bouncing back strongly next year.
And so I am very pleased that this afternoon that we have completed the biggest trade deal yet, worth £660 billion.
A comprehensive Canada style free trade deal between the UK and the EU, a deal that will protect jobs across this country.
A deal that will allow UK goods and components to be sold without tariffs and without quotas in the EU market.
A deal which will if anything should allow our companies and our exporters to do even more business with our European friends.
And yet which achieves something that the people of this country instinctively knew was do-able.
But which they were told was impossible.
We have taken back control of laws and our destiny.
We have taken back control of laws and our destiny. We have taken back control of every jot and tittle of our regulation. In a way that is complete and unfettered.
From Jan 1 we are outside the customs union, and outside the single market.
British laws will be made solely by the British Parliament.
Interpreted by UK judges sitting in UK courts.
And the jurisdiction of the European Court of Justice will come to an end.
We will be able to set our own standards, to innovate in the way that we want, to originate new frameworks for the sectors in which this country leads the world, from biosciences to financial services, artificial intelligence and beyond.
We will be able to decide how and where we are going to stimulate new jobs and new hope.
With freeports and new green industrial zones.
We will be able to cherish our landscape and our environment in the way we choose.
Backing our farmers and backing British food and agricultural production.
And for the first time since 1973 we will be an independent coastal state with full control of our waters with the UK’s share of fish in our waters rising substantially from roughly half today to closer to 2/3 in five and a half years’ time after which there is no theoretical limit beyond those placed by science or conservation on the quantity of our own fish that we can fish in our waters.
And to get ready for that moment those fishing communities we will be helped with a big £100m programme to modernise their fleets and the fish processing industry.
And I want to stress that although of course the arguments with our European friends and partners were sometimes fierce this is, I believe a good deal for the whole of Europe and for our friends and partners as well.
Because it will not be a bad thing for the EU to have a prosperous and dynamic and contented UK on your doorstep.
And it will be a good thing – it will drive jobs and prosperity across the whole continent.
And I don’t think it will be a bad thing if we in the UK do things differently, or a take a different approach to legislation.
Because in so many ways our basic goals are the same.
And in the context of this giant free trade zone that we’re jointly creating the stimulus of regulatory competition will I think benefit us both.
And if one side believes it is somehow being unfairly undercut by the other, then subject to independent third party arbitration and provided the measures are proportionate, we can either of us decide – as sovereign equals – to protect our consumers.
But this treaty explicitly envisages that such action should only happen infrequently and the concepts of uniformity and harmonisation are banished in favour of mutual respect and mutual recognition and free trade.
And for squaring that circle, for finding the philosopher’s stone that’s enabled us to do this I want to thank President von der Leyen of the European Commission and our brilliant negotiators led by Lord Frost and Michel Barnier, on the EU side Stephanie Rousseau as well as Oliver Lewis, Tim Barrow, Lindsay Appleby and many others.
Their work will be available for scrutiny, followed by a parliamentary vote I hope on Dec 30.
This agreement, this deal above all means certainty.
It means certainty for the aviation industry and the hauliers who have suffered so much in the Covid pandemic.
It means certainty for the police and the border forces and the security services and all those that we rely on across Europe to keep us safe.
It means certainty for our scientists who will be able to continue to work together on great collective projects.
Because although we want the UK to be a science superpower, we also want to be a collaborative science superpower.
And above all it means certainty for business from financial services to our world-leading manufacturers – our car industry – certainty for those working in high skilled jobs in firms and factories across the whole country.
Because there will be no palisade of tariffs on Jan 1.
And there will be no non-tariff barriers to trade.
And instead there will be a giant free trade zone of which we will at once be a member.
And at the same time be able to do our own free trade deals as one UK, whole and entire, England, NI, Scotland and Wales together.
And I should stress this deal was done by a huge negotiating team from every part of the UK, and it will benefit every part of our United Kingdom, helping to unite and level up across the country.
And so I say again directly to our EU friends and partners, I think this deal means a new stability and a new certainty in what has sometimes been a fractious and difficult relationship.
We will be your friend, your ally, your supporter and indeed – never let it be forgotten – your number one market.
Because although we have left the EU this country will remain culturally, emotionally, historically, strategically and geologically attached to Europe, not least through the four million EU nationals who have requested to settle in the UK over the last four years and who make an enormous contribution to our country and to our lives.
And I say to all of you at home.
At the end of this toughest of years.
That our focus in the weeks ahead is of course on defeating the pandemic.
And on beating coronavirus and rebuilding our economy.
And delivering jobs across the country.
And I am utterly confident that we can and will do it.
By today we have vaccinated almost 800,000 people and we have also today resolved a question that has bedevilled our politics for decades.
And it is up to us all together. As a newly and truly independent nation.
To realise the immensity of this moment and to make the most of it.Happy Christmas to you all.
That’s the good news from Brussels – now for the sprouts.
Commenting on today’s announcement of the UK and EU today reaching a deal, Scottish Secretary Alister Jack said: “The UK’s deal with the EU is great news for Scotland’s businesses. There are huge opportunities ahead – not just with this exceptional access to the EU market, but also in new markets right around the world.
“We have an agreement on fisheries which will ensure that our fishermen, and our coastal communities, will flourish outside of the EU’s unfair Common Fisheries Policy. The UK will once more be a sovereign coastal state.
“The deal protects famous Scottish products such as whisky, Arbroath Smokies and Orkney cheddar.
“People in Scotland will benefit from a wide range of social security and healthcare rights while travelling, working and living in the EU.
“Now, Scottish businesses need to get ready. The UK Government has been preparing intensively, and working with businesses, and that will continue. The Scottish Government also needs to do its bit and take action in devolved areas – we have given the Scottish Government nearly £200 million to prepare for Brexit.
“The United Kingdom will always be a welcoming, outwards-facing nation. Our European neighbours are our friends, and that will not change. EU citizens will continue to be an important part of many of Scotland’s communities. This is a historic moment for us all.
“There are enormous opportunities ahead of us, and we all need to make the most of them.”
The UK remains a trusted partner. We will stand shoulder to shoulder to deliver on our common global goals.
But now let's turn the page and look to the future.
To all Europeans I say: it is time to leave Brexit behind.
EU President Ursula von der Leyen said: “We have, finally, found an agreement. It was a long and winding road. But we have got a good deal to show for it.
It is fair and balanced. And it is the right and responsible thing to do for both sides.
The negotiations were very tough. But with so much at stake, for so many, this was a deal worth fighting for.
We need to avoid major disruptions for workers, companies and travellers after 1 January 2020.
It will protect European interests.
It is also – I believe – in the UK’s interests.
It will lay a solid foundation for a new beginning with a long-term friend. And it means that we can finally put Brexit behind us.
Europe will be able to move on.
Throughout this period, the European Union has demonstrated great unity, drawing on the strength of 450 million people and the largest single market in the world.
The Agreement we have reached clearly shows how much this matters.
Chapter by chapter, line by line.
Let me give you three examples:
First: Competition in our Single Market will be fair and remain so.
The EU´s rules and standards will be respected.
We have effective tools to react if fair competition is distorted and impacts our trade.
Secondly: We will continue cooperating with the UK, in all areas of mutual interest.
For example in the fields of climate change, energy, security and transport.
Together we still achieve more than we do apart.
And thirdly: We have secured five and a half years of full predictability for our fishing communities and strong tools to incentivise it to remain so.
Of course, this whole debate has always been about sovereignty.
But we should cut through the soundbites and ask ourselves what sovereignty actually means in the 21st century.
For me, it is about being able to seamlessly do work, travel, study and do business in 27 countries.
It is about pooling our strength and speaking together in a world full of great powers.
And in a time of crisis it is about pulling each other up – instead of trying to get back to your feet alone.
The European Union shows how this works in practice.
And no deal in the world can change reality or gravity in today’s economy and today’s world. We are one of the giants.
The EU is well prepared for Brexit.
We know this deal will not stop disruption altogether.
We have been working closely with authorities and businesses to make sure they are ready.
We have set aside EUR 5 billion in our new budget to support all of the people, regions and sectors affected by Brexit.
So now is the time to turn the page and look to the future.
The United Kingdom is a third country. But it remains a trusted partner. We are long standing allies. We share the same values and interests.
Whether it be the COP26 summit in Glasgow or the upcoming UK G7 and Italian G20 presidencies:
The European Union and the United Kingdom will stand shoulder to shoulder to deliver on our common global goals.
This moment marks the end of a long journey.
I would like to thank our Chief Negotiator, Michel Barnier, and his team, and Stéphanie Riso for their tireless efforts, their endurance, their professionalism.
I also want to thank David Frost and Tim Barrow for having been tough but fair negotiating partners.
And I am grateful to all our Member States and the European Parliament for their trust and their support. I will now convene the College.
Ladies and Gentlemen, at the end of successful negotiations I normally feel joy. But today I only feel quiet satisfaction and, frankly speaking, relief.
I know this is a difficult day for some.
And to our friends in the United Kingdom I want to say: parting is such sweet sorrow.
But to use a line from TS Eliot: What we call the beginning is often the end. And to make an end is to make a beginning.
So to all Europeans I say: It is time to leave Brexit behind. Our future is made in Europe.
Thank you so much.
Scotland’s First Minister Nicola Sturgeon said in a statement: “It beggars belief that in the midst of a pandemic and economic recession Scotland has been forced out of the EU Single Market and Customs Union with all the damage to jobs that will bring.
“A deal is better than no deal. But, just because, at the eleventh hour, the UK Government has decided to abandon the idea of a no-deal outcome, it should not distract from the fact that they have chosen a hard Brexit, stripping away so many of the benefits of EU membership.
“And while we do not yet have full details on the nature of the deal, it appears major promises made by the UK Government on fisheries have been broken and the extent of these broken promises will become apparent to all very soon.
“People in Scotland voted overwhelmingly to remain in the EU, but their views have been ignored.
“This is a far harder Brexit than could have been imagined when the EU referendum took place, damaging and disrupting this nation’s economy and society at the worst possible time.
“We are doing everything we can to mitigate against the consequences of the UK Government’s actions – but we cannot avert every negative outcome.
“We know that businesses are already struggling under the burden of COVID-19, and are now faced with the need to prepare for this hard Brexit in little more than a week’s time. We will do all we can to help them and are issuing updated information and advice and urge those most affected, including businesses, to prepare.
“Scotland did not vote for any of this and our position is clearer than ever. Scotland now has the right to choose its own future as an independent country and once more regain the benefits of EU membership.”
Rocio Concha, Director of Policy and Advocacy at Which?, said: ““The news of a deal means that consumers can breathe a sigh of relief, as they will avoid the cost of a no-deal Brexit to their pockets and their consumer rights.
“Crucially, the announcement that people will continue to benefit from zero tariffs on goods from the EU is positive for consumers, as many will be keeping a close eye on their finances heading into the new year.
“Even with a deal, people may still see fundamental changes compared to what they have been used to. We will be closely scrutinising the details of the deal when it is published to establish the true implications for consumers and continuing to provide advice to help people navigate this new landscape.”
Five ways to celebrate remotely with loved ones this year
Amid the current health crisis, Furniture And Choice shares five tips to keep up with your Christmas traditions remotely
Cooking together, craft competitions and online games among the best ways to stay connected to loved ones
While Christmas rules may allow some family members to get together, this won’t be the case for everyone and certainly not for those with large families or friendship groups.
However, there are many ways to have an amazing Christmas with friends and family even while social distancing or living on Zoom, without letting those all-important traditions fall by the wayside. Interior Style Advisor at Furniture And Choice, Rebecca Snowden, offers her top tips on how to celebrate the festive season with loved ones even if you can’t be physically together:
Take time to cook (and eat) together
The highlight of many people’s Christmas is the big festive lunch and you don’t have to miss out just because you can’t leave your home. Share recipes for what you’re planning to cook with your friends and family beforehand, to make sure you all have the same ingredients on the day. You could even assign courses to different family members if you wanted to – although you won’t be able to eat everyone’s offering!
On the day, arrange a time to video call so you can virtually make the dishes together. This is a great way to chat and feel connected to loved ones as if you’re all cooking and making something special together. There are many apps you can use to do this, including Zoom, WhatsApp, Facebook Messenger and FaceTime (if you all have Apple devices).
Don’t forget to arrange a time for a video call at the dinner table too, so you can sit down, have a chat and eat your meal together as a family.
Take part in a Christmas craft competition
To really get into the festivities, you could arrange a table centrepiece competition with your friends and family. There are plenty of tutorials for centrepieces online that use things you’ll have lying around the house, and it’s a welcome bit of fun for everyone to enjoy.
One person should act as the judge and taskmaster, sharing the table centrepiece tutorial beforehand and judging everybody’s attempts via a video call or picture submissions to determine who is the most successful. You could even present the winner with a virtual prize, such as a gift card.
This is a great way to have some fun with your loved ones and make something perfect for your Christmas dining table.
Create a playlist to listen to music together
To really feel like you’re sitting down to have lunch with your loved ones, why not create a playlist for everyone to listen to at the same time? You can easily create a playlist on Spotify or Apple Music, and then share this with your family and friends so you can all listen together while you’re cooking or having lunch.
To make things a little more interesting, you could create a public playlist and assign each person certain letters of the alphabet to add artists beginning with that letter. Alternatively, create a playlist theme, such as Christmas number ones, and see who can add the most songs to the playlist that fit the theme you chose.
Play online games
After you’ve eaten your lunch, what could be better than playing a game? Although you won’t be able to sit down and play a board game together as you would usually, there are lots of virtual game apps that allow you to still enjoy fun and games with your loved ones.
Try Kahoot! for a virtual quiz suitable for all the family. Each person can select a quiz category that they want everyone to play, or you can make it extra personal by creating a round specifically about your friends and family.
For something with more of a competitive edge, download Mario Kart Tour on iOs or Android to race as your favourite Mario characters with your friends and family. Fancy something more grown-up? The online version of Cards against Humanity is now available to download – just make sure there are no children present!
Watch a movie together
If you fancy something more chilled during your Christmas break, why not cosy up and watch a festive favourite with your loved ones? Thanks to apps such as Netflix Party, you can now sit and watch Netflix films together virtually – just download the extension on Google Chrome, invite your loved ones to watch a film and you’re good to go.
You can even talk via a chat box while watching the film so you can discuss and share your thoughts as you watch, so it’s a great way to stay connected to your friends and family.
Rebecca continues: “Christmas may be a huge struggle for some this year, as for many it’s a time to be around loved ones to eat, drink and be merry. While rules are allowing some people to get together, there will be many who won’t be able to see everyone they usually would, like extended family or groups of friends.
“But we shouldn’t let this spoil the Christmas spirit, we should try to adapt our plans to make sure we still feel connected with our loved ones.
“Setting up collaborative challenges, sharing recipes and engaging in a family quiz are great ways to keep spirits high and create memories you won’t forget. Why not use this time to start new traditions from the comfort of your own homes and celebrate the Christmas season in style?”
As we get deeper into winter and the subsequent rise in colds, flu and likely, covid-19, more of us are hunting out ways to keep ourselves healthy.
However, research by the Fruit Juice Science Centre states that 40 per cent of people in Edinburgh are unaware that they are more likely to pick up viruses if the immune system is compromised.
So, how do we Improve our virus-fighting systems? It’s not as difficult as you might think. In fact, adding certain nutrients to your day-to-day diet could make all the difference.
Vitamin C
There’s a reason we turn to orange juice during times of sickness; new research by the Fruit Juice Science Centre has revealed that just one 150 ml glass of 100% fruit juice provides a staggering 84% of the Nutrient Reference Value (NRV – the minimum we should consume for normal health) for vitamin C. During times of illness, experts say we may need more than double the NRV – around 200 mg of vitamin C daily.
And this vitamin is essential for our immune system; it not only influences the growth and function of immune cells, it also supports the skin and gut barriers against pathogens, acts as a powerful antioxidant, and encourages mobilisation of white blood cells to sites of infection to kill off pathogens.
However, it’s not just when you’ve been struck down with the sniffles that you should consider drinking a glass of orange juice.
Thirty-one per cent of respondents quizzed in Edinburg believe wrongly that the body stores vitamin C and as long as you’ve consumed lots on one day, your body will have enough for the next day. However, this isn’t the case, and a daily supply is needed.
Dr Gill Jenkins, GP and broadcaster, explains that in the UK many of us fail to reach optimal vitamin C intakes as most people don’t eat the recommended five daily servings of fruit and vegetables. Shockingly, fewer than one third of 19-64-year olds hit their quota.
That’s why it’s a good idea to load up on fruit and veg, particularly those rich in antioxidant vitamin C such as tomatoes, red and green peppers, kiwi fruit, broccoli and potatoes. One daily serving of 100% juice can be part of this.
Vitamin D
The sunshine vitamin is in short supply during the UK’s winter months, so the UK government advises everyone considers a year-round supplement of 10 micrograms of vitamin D a day to keep bones and muscles healthy.
More recent studies have found vitamin D receptors on several types of immune cells,suggesting that it also has an immunity benefit. Added to this, low vitamin D levels in blood increase the likelihood of respiratory tract infections, so it’s essential to keep stores topped up.
Vitamin D is only found in a small number of foods which is why we rely on summer and autumn sunshine to hit our vitamin D targets. But even this isn’t foolproof given the UK’s ever-changing weather.
With nearly a fifth of adults failing to reach the minimum cut-off set by the UK Department of Health (25 nmol/litre) of vitamin D blood levels, it’s time to up our game with this essential vitamin.
As well as supplementation, include vitamin D-rich foods like oily fish, eggs, dairy products, liver, fortified foods and mushrooms.
Folate
This water-soluble B vitamin is essential for normal immunity, including antibody production and function.
It’s also vital for cell health, says Dr Jenkins, as during pregnancy, “a lack of folic acid is associated with neural tube defects (NTDs) such as spina bifida”. Need another reason to drink fruit juice? A 150 ml glass of 100% orange juice provides 16% of the NRV for folate. To increase your intake of folate even further, add whole fruit, nuts, seeds, beans, peas and green leafy vegetables to your diet.
Omega-3 fatty acids
Whilst Omega 3 fatty acids do target and reduce body inflammation[5], fewer than half (45%) of those surveyed in Edinburgh by the Fruit Juice Science Centre actually linked omega-3s with immune function. It’s recommended that we consume 140g of omega-3s-rich oily fish a week. However, the National Diet and Nutrition Survey reveals that adults aged 19-64 years eat just 56 g a week on average -with teens eating even less! Up your omega 3s intake with oily fish (including sardines, salmon and mackerel) as well as nuts and seeds such as flaxseed, chia seeds and walnuts. Try sprinkling flaxseeds over porridge for breakfast and grilling sardines on toast for lunch.
Polyphenols, prebiotics and probiotics
These all support our gut microbiota- the complex family of bacteria that lives in our digestive tract – which in turn, can play a role in our immune health. The gut is the first line of defence against pathogens and having a healthy, balanced microbiota is the cornerstone of this.
As if the vitamin C content of 100% orange juice wasn’t enough to make you consume 150 ml a day, orange juice also contains hesperidin, a type of polyphenol particularly useful in aiding vascular function with new 2020 research claiming that hesperidin could be useful in novel drugs for covid-19.
Dr Gill Jenkins explains: “Hesperidin has attracted the attention of scientists because it binds to the key proteins of the Severe Acute Respiratory Syndrome Coronavirus 2 (SARS-CoV-2) – meaning it could have anti-viral effects.”
New evidence also suggests that hesperidin has a prebiotic effect, encouraging more favourable bacteria to thrive in the gut. For optimum levels of hesperidin, drink packaged juice rather than home squeezed juice since commercial squeezing extracts more polyphenols. As well as orange juice, add high fibre and probiotic-rich fermented foods to your diet such as pickles, miso, kefir and sauerkraut.
SCOTS are being encouraged to use walking to socialise safely, beat loneliness and boost mental wellbeing this festive period.
As festive plans are cancelled and changed, walking charity Paths for All has suggested families do something a little different this Christmas and New Years for a winter health boost by taking up local festive walks with loved ones, while following all government guidelines.
While winter can be a tough time for older people in particular, regular walks can help keep Scots safe while allowing us to meet up and spend time with family and friends helping to reduce stress, isolation and anxiety.
Research shows half a million older people regularly suffer periods of isolation during winter, with some people not seeing or speaking with others for up to five or six days per week, and even longer over the festive period.
A local daily walk over Christmas allows for all important interaction with loved ones, neighbours, and others in the community, creating a sense of connection and community belonging even while social distancing.
Dr Gregor Smith, Scotland’s Chief Medical Officer, said: “Regular walking is a powerful tonic. It helps to boost our immune system and those of us able to should strive to get the benefit this winter.
“A 30-minute daily walk is one of the best ways to look after yourself and it’s something we can do from our own front door.
“During periods of physical distancing, isolation and uncertainty, many have expressed increased feelings of anxiety, stress or worry. Daily outdoor exercise, while adhering to guidelines, is an important way to improve physical and mental wellbeing.
“We would encourage those who are able to get outdoors this winter to do so, even if it is for a short walk to the shop or to school.”
The plea comes as the charity launched its Walk Once a Day this Winter campaign and online content hub which highlights the importance of a daily walks to maintain physical and mental well-being.
The hub provides a variety of ideas, Christmas activities and information designed to motivate individuals of all ages to get outdoors and get moving including Santa spotting, podcast recommendations, location advice, community and festive walks and creative walking.
The winter initiative will also offer incentives to those who pledge to walk once a day through December and January.
“When I talk to patients on a day-to-day basis, most of them ask for advice on how to avoid getting COVID-19 or how they can improve their chances of fighting it if they do catch it.
“Walking is always one of the best things that people can do for their health, however during these times of COVID-19, it’s more vital than ever. When you go for a brisk walk, this stimulates the creation of ‘natural killer cells’ which are part of the immune system. They sit at the nasal cavity and are ready to mop up any virus including COVID-19 and kill it before it has a chance to replicate and get into the cells.
“Not only that, but walking in green space and nature has a positive impact on the brain also reduces stress and its negative impact on the immune system.”
UK-wide research by King’s College London during lockdown revealed 49% of people in the UK have felt more anxious or depressed than normal, with walking shown to be an effective method to prevent and manage mental health conditions.
Paths for All believes regular walking is key to leading a happy and healthy life – and it is important for people to continue enjoying short, local walks where it is safe and appropriate to do so, owing to the huge array of associated benefits.
Ian Findlay CBE, Chief Officer at Paths for All said: “A walking Christmas is the safest way to meet with friends and family this festive period, and additionally experience positive physical, social and mental health benefits.
“Over the last few months, walking has become more popular and surveys have shown that Scots have increased their walking during this unprecedented time more than any other part of the UK.
“We would encourage individuals to keep this up, even if it is for just a short walk round the block, it’s a time for us to wander outside, get some fresh air and leave our worries behind.
“We believe by encouraging people to walk everyday they will experience many positive physical, social and mental health benefits and in turn we will move forward in the New Year as a healthier, greener, safer and happier nation”.
Follow the campaign over on Paths for All social media channels #WalkOnceADay.
Paths for All launched a mood-boosting podcast designed using mindfulness techniques to help people look after their mental well-being whilst getting their daily exercise during Covid-19. Mind to Walk is freely available online on all popular podcast players or on Paths for All website at www.pathsforall.org.uk/mindtowalk
Paths for All’s focus is clear: it wants to get Scotland walking: everyone, every day, everywhere.
