10 Very Simple Ways To Have A Healthier 2023

If you are hoping for a healthier life in 2023, it might be simpler to achieve than you think. Generally it is a case of just making some very easy changes, and these are the kinds of things that you are always able to do in some way or another. In this post, we are going to try and make this as straightforward and simple as possible. Specifically, we’ll take you through ten of the simplest ways in which you can hope to have a healthier 2023.

If you put all the following together, you will be in a much healthier place by the start of 2024. And even if you just follow one or two of them, that is going to make a profound difference to your health too. So let’s take a look at them right now.

Make Vegetables The Hero Of A Dish

If you feel you don’t get enough vegetables, this is one thing you can change in order to be healthier, and it’s amazing how much of a difference it really can make. To achieve this, you might want to consider making vegetables the hero of a dish every now and then, especially if you tend to put a lot of red meat at the center of a meal. Just swap that out for some good healthy veg every now and then, and this is going to make a considerable difference to your health. You might even discover a few new meals this way.

Swap Butter For Olive Oil

Sometimes it’s a simple case of just swapping out one thing for another, especially when it comes to your home cooking. And the perfect example of this can be found in swapping out butter for olive oil. Your cooking always needs some kind of fat, but some are much healthier than others. And pretty much the healthiest fat there is, is olive oil. What’s more, thanks to the likes of https://oliveboxfoods.co.uk, it’s perfectly straightforward to find some good quality olive oil that you can have delivered to your home, so there’s no reason not to do this.

Reduce Your Portions

Most of us eat too much, and the end result of that is that it’s hard to maintain a healthy and consistent weight. So if you are keen to make sure that you are keeping on top of this, you’ll have to look at your portion sizes. Just reducing your portion sizes a little will help you to keep extra weight off, and in the long run that will always make for a much healthier life. If you want to gradually reduce it, that can help too if you are finding it somewhat difficult to achieve this.

Snack Less

If you find yourself snacking a lot, the problem probably lies in what you are eating at meal time. Chances are, you are not really eating any meals at all, or not proper ones. You’ll need to take a look at what you are eating and try to make sure that you are eating proper meals. That way, you are going to find yourself snacking a lot less, and this is going to mean that you generally have a much healthier diet in no time. So that’s a very simple way to end 2023 in a much healthier state than you might have entered it.

Eat A Rainbow Of Veg

We all know that eating plenty of veg is always a good idea, but if you are struggling to make it a reality, how can you change that? One way is to follow the rule of eating a rainbow of vegetables every day. In other words, you should be eating such a variety that you are eating something of each color of the rainbow. That will generally mean that you are getting most of the nutrients and minerals that you might need in your diet, and that of course leads to a very healthy body in general, so it’s worth thinking about.

Prepare For Your Meals In Advance

Deciding what you are going to eat in advance is often touted as an important way to save money. That is certainly true, but it’s also a really important way to be healthier, because it gives you the chance to ensure that you are genuinely getting your full spectrum of good food in your diet every single week. So if you are not doing this already, you might want to try and plan ahead a bit more. Just doing that will soon mean that you are going to get so much more good stuff in your diet, and that’s always going to bring about huge improvements for your body and mind.

Switch Out Alcohol & Caffeine

Nobody is saying that you need to do away with alcohol and caffeine completely - but just switching them out occasionally for a cheaper alternative is certainly a good approach to take, and it’s the kind of thing that you are definitely going to want to think about. Having a soda rather than a beer one in every four drinks, or having a decaf instead of a latte at about the same rate - both of those are going to help you be healthier, especially if you are combining the two practices as one.

Eat With Mindfulness

It might sound strange, or even a little hooey, but eating mindfully does actually make a known difference to the way your body deals with what you are eating. Essentially what you are doing here is slowing down your pace of eating, and that means that you will notice more successfully and quickly when you are full, stopping you from eating too much. You might even then get a feeling of what your real portion sizes should be, which in itself helps you to maintain a good weight. So eat with mindfulness this year and see what a difference it might make to your health.

Walk More

Let’s say you walked to work rather than driving or getting the train, once a week in 2023. The difference to your health would actually be quite profound, and you would soon find yourself being able to breathe more easily, having a lot more energy, and generally finding it easier to live fully. It’s amazing how much walking once a week can help you. Of course, if you were to do it even more often than that, that would help you out even more. So walk more this year and you will see that you end the year in a much healthier place.

Stand To Work

If you have an office job, there is a good chance that sitting at the desk all day is damaging yourself quite a lot. That’s because sitting is known to be quite troublesome for you - it harms your spine, causes weight gain, and encourages a general lethargy. So one simple thing you can do to turn this around is to get a standing desk. If you do that, you are going to find that you are able to do your work without it harming you too much, and over the course of a year that can make a huge difference to your wellbeing.

And there you have it. If you were to take all ten of those on board starting today, you would find that you are in a much healthier state by Christmas time. As we said above, even just doing one or two is going to help you too, so that’s worth thinking about.

A Quick Daily Structure That Covers the Basics of Healthy Living

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You might find yourself wanting to live a more active lifestyle, but you may not have the time. The fact is that if you really want to feel like you've got a handle on every aspect of your health, you've got to have a structure in place. Let's show you a quick structure that you can apply to your day that covers some of the basics. 

Morning

The morning is the most important time of day in order to feel like you are setting yourself up for the day but also to get ahead of the game. 

1. For the sake of your metabolism, a lot of resources talk about having protein within half an hour of waking up, based on Tim Ferriss’ slow carb diet. 

2. It's also worth having a good skincare routine that sets you up. Moisturising is so important, but also exfoliating to get rid of any dead skin will make you look more refreshed. You can also try CBD skincare products to give your face extra stimulation.

3. Moderate exercise is also a good idea because it warms the body up and it will get the metabolism going. If you feel ready for it, you can try strength training, but the goal at this time of day would be just to warm up. 

Mid-Morning

Based on the assumption that you are working, your lunchtime is so important. 

1. Choosing something that gives you the energy to see you through to the rest of your day is vital here. Do not go for the white carbs as this will inevitably contribute to that mid-afternoon slump. Keep your food light but also full of good fats. A good example would be a Greek salad with plenty of nuts seeds and olive oil. 

2. You should also take the opportunity just to power down in yourself. It doesn't have to be anything epic. Just some deep breathing exercises can work here. You could also reset your vagus nerve, so if you find yourself really stressed out, resetting this could help reduce your stress response, which you can do by looking with both eyes to 9 o’clock and focusing there until you have the inclination to yawn or swallow. It doesn't take long and is something you can build into your day. 

Evening 

Now you've done a full work day, this is when you actually need to do some strength training.

1. For those that don't have the time, something like isometrics works wonders because it immediately takes you to the intense part of the exercise. 

2. Make sure you have a really good meal afterwards. Protein is vital, fats are just as important, but also make sure that you have a good dose of carbohydrates because this will prime your body for sleep. 

3. As the day draws to a close, make sure you wind down with no food 2 hours prior to bed, but also use whatever little time you have to prepare for the next day, such as to-do lists, a 5-minute mindfulness routine, or just quality time with the people you care about.

7 Simple Measures To Ease Back, Neck And Shoulder Aches

There are many ways to manage back, neck and shoulder aches. Some people find relief through massage therapy, while others find relief through chiropractic care. Others find relief through stretching exercises or by using heat or ice packs.

If you are experiencing back, neck or shoulder pain, it is important to see a doctor to rule out any underlying medical conditions. Once a medical condition has been ruled out, there are several things you can do to help ease your pain.

There are a number of things you can do to ease back, neck and shoulder aches. 

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Some Simple Measures Include:

Massage Therapy

Massage therapy can be an effective way to relieve back, neck and shoulder pain. Massage therapists use their hands to manipulate the muscles and tissues in the body. This can help to loosen up tight muscles and improve circulation.

In some cases, physical therapy may be recommended. This can help to stretch and strengthen the muscles in your back.

Chiropractic Care

Chiropractic care is another option for managing back, neck and shoulder pain. Search for a chiropractor near me as they use a variety of techniques to align the spine and other joints in the body. This can help to relieve pressure on the nerves and improve the range of motion.

Stretching

Stretching exercises can also be helpful in managing back, neck and shoulder paIn addition, these exercises can help to lengthen tight muscles and improve the range of motion.

Hot And Cold Method

Heat or ice packs can also be used to help ease back, neck and shoulder pain. In addition, heat packs can help to relax tense muscles, while ice packs can help to reduce inflammation.

Ice can be helpful for acute pain, while heat may be more beneficial for chronic pain. You can alternate between the two if you'd like. Just make sure not to apply ice directly to the skin - wrap it in a towel first.

Good Posture

One way to help reduce pain is to maintain good posture. This means sitting up straight and keeping your shoulders back. It may also mean avoiding high heels and other shoes that strain your back unnecessarily.

If you're sitting for long periods of time, make sure to take a break every 20 minutes or so to walk around and stretch. It's also important to sit up straight and use a supportive chair. If you're standing for long periods of time, take breaks as well and try to keep your weight evenly balanced.

Weight Loss

If you are overweight, losing weight can also help reduce pain. Carrying extra weight can put strain on your back and lead to pain.

Medication

If your back, neck or shoulder pain is more severe and you are still experiencing pain despite the above-mentioned measures, you may need to seek medical treatment. Over-the-counter options include ibuprofen and acetaminophen. However, prescription medications may be necessary if the pain is severe. In some cases, surgery may be required to correct any underlying problems.

In Conclusion

You can help manage back, neck and shoulder pain with a little care. Just make sure to take breaks often, practice good posture and use ice or heat as needed. Don't hesitate to seek medical help if you're still in pain.

These Simple Tips Will Help you to Feel Fitter and Healthier in No Time

If you want to get fitter and healthier, then you should know that you have already taken a step in the right direction. A lot of people wish that they could lose weight, but they never actively seek out solutions that could help them. If you are ready to start your new journey, then this guide will give you some actionable tips that you can use to make a positive change.

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Workout Every Day

If you can, you need to exercise every day for around an hour. You do not need to run, or even jog. As long as you can make sure that you are doing some kind of moderately physical activity every day, then this should help you. If you are wanting to lose weight fast, then you may want to look into doing a higher-intensity exercise. This could involve going on a walk but then jogging at certain intervals. You should know that if you have done a high-intensity workout, your muscles may ache afterwards, but you should try and embrace this if possible. After all, those muscle aches, although annoying, are a sign that your body is changing for the better. If you need a boost at the gym, why not look into PCT products?

Eat the Right Meal Portions

It doesn’t matter how badly you feel as though you need to have a chocolate bar over healthy food, you have to stay away as much as possible. The sugar that is in candy or even chocolate will work against you more than you realise if you want to get in shape. One usually always leads to another.  Fruit and vegetables are the best possible thing for you to eat if you want to get into shape. Apples are great at making you feel full for up to four hours. Green vegetables are also ideal if you want to keep your digestive system running as it should.

Track Calories

Keeping track of how many calories you can burn in a day will help you out a lot if you want to start seeing results. Bodybuilders have a huge body mass because they effectively plan out their meals and they also take in more calories than the average person. That being said, the calories that they eat are healthy calories. If you do not want to gain muscle or if you want to have a thinner physique, then you need to do more physical exercise and you need to ingest fewer calories.

Sleep Well

Most people work at least 8 hours a day, and for this reason, you need to make sure that you are getting enough sleep so you can effectively recharge your batteries. If you can get a minimum of 6 hours of sleep a day, then you may find that you can keep your body going, but it will not be giving you the biggest benefits. You need to aim for at least 8 hours a day if you want to help yourself here. If you are not sleeping enough, then your body won’t be able to heal after the exercise you do.

Five Ways to Start Being More Active

If you are like most people, you probably want to be more active but don't really know where to start. Or maybe you have started a few times but haven't been able to stick with it for very long. Don't worry; you are not alone! A lot of people find it challenging to get started being more active. But the good news is that it is possible, and there are a lot of different ways to do it. This blog post will discuss five different ways that you can start becoming more active today!

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Find an activity that you enjoy

This is probably the most important tip. If you find an activity that you enjoy, you are much more likely to stick with it. There are so many different activities out there, so there is sure to be something that you will enjoy. You can try things like walking, running, biking, swimming, yoga, or even just playing with your kids or pets.

When looking for an activity that you will enjoy, it is important to find one that is not too challenging at first. You want to start off slowly and gradually increase the intensity as you get more comfortable with the activity. It is also important to find an activity that fits into your schedule and lifestyle. If you don't have a lot of time, look for activities that can be done in short bursts throughout the day. 

If you are struggling to find an activity that you enjoy, ask a friend or family member to help you out. They may be able to give you some ideas of things to try. Another great way to find an activity that you will enjoy is to try a new workout class. There are so many different types of classes out there, from dance classes to spin classes to strength training classes. Trying a new class is a great way to get yourself motivated and excited about being active.

Set a goal

Once you have found an activity that you enjoy, the next step is to set a goal. This will help you stay on track and motivated. When setting a goal, it is vital to make sure that it is realistic and achievable. If you set a goal that is too difficult, you may find yourself getting discouraged and giving up.

It is also important to have a time frame for your goal. This will help you stay on track and make sure that you are making progress. For example, if your goal is to walk 30 minutes per day, you can break this down into smaller goals such as walking for 15 minutes every other day or walking for 20 minutes three times per week. Again, having a specific and realistic goal will help you stay on track with your activity level.

1 Make a plan

Once you have set your goal, it is important to make a plan on how you are going to achieve it. This means figuring out what days and times you are going to do your activity, as well as what type of activity you are going to do. Having a specific plan will help ensure that you stick with your goal.

You may also want to find an accountability partner. This is someone who can help keep you on track and motivated. They can be there to encourage you when you feel like giving up, and they can also hold you accountable for meeting your goals. If possible, try to schedule your activity into your day so that it becomes routine. This will make it easier for you to stick with it in the long run. So, now that you have some tips on how to get started, have a look at five different ways that you can be more active!

2 Walking

Walking is a great way to start being more active - just get yourself some sports t-shirts and get going! It is easy to do and doesn't require any special equipment or skills. You can walk anywhere, at any time, and it is perfect for people of all ages. In fact, walking has been shown to improve mental health, increase lifespan, and reduce the risk of many chronic diseases.

If you are new to walking, start off slowly by walking for 15 minutes a day. Then, you can gradually increase the amount of time that you walk as you get more comfortable with it. Walking is a great way to get active because it is low-impact and easy on your joints. It is also a great way to explore your neighborhood or local park.

If you live in an urban area, try taking public transportation or walking to do errands instead of driving. This will help increase your step count for the day. If you work at a desk job, try getting up and walking around every hour or so. This will help reduce the risk of developing cardiovascular disease and other chronic conditions.

3 Biking

Biking is a great way to start being more active. Biking is also a great workout and can help you to build up your endurance and strength. If you don't have a bike, you can always rent one or even borrow one from a friend. There are also many bike-sharing programs that allow you to use a bike for a short period of time. All you need is a helmet, and you're good to go!

4 Swimming

Swimming is a great way to start being more active. It is low impact, and it is an excellent workout for your entire body. In addition, swimming can help you to improve your cardiovascular health, strength, and flexibility.

If you are new to swimming, try going to a pool that offers beginner classes or swim lessons. This will help you learn the proper techniques and give you someone to practice with. You can also find videos online that show how to swim properly. Plus, swimming in water helps reduce muscle fatigue so that you can swim longer!

5 Yoga

Yoga is a great way to start being more active. It is also a calming activity that can help improve your flexibility, strength, and balance. Yoga can also help to reduce stress and anxiety. There are many different types of yoga, so you can find one that suits your needs. If you are new to yoga, try taking a beginner's class at your local gym or community center. You can also find videos online that show how to do yoga properly.

Start by doing some basic poses and breathing exercises. Then, as you get more comfortable with yoga, you can move on to more challenging poses. Remember to focus on your breath and relax your body as you practice. Yoga is a great way to be active because it can be done anywhere, at any time. All you need is a mat or towel and some comfortable clothes.

These are just a few of the many ways that you can start being more active. Remember to find an activity that you enjoy and start slowly. Gradually increase the intensity and duration of your activity as you become more comfortable with it. And most importantly, have fun! Being active should make you feel good, not stressed out or overwhelmed. If you find yourself feeling this way, take a break or try a different activity. There are many ways to be active, so there is sure to be one that is perfect for you!

Hobbies for Couples in there 40s To Take up

I’m in my 40s, hubby in his 50s, and our children are getting older (2 are adults), we’ve recently been talking about what hobbies we can try together for when the kids (our 2 younger kids) are fully grown. At the moment all our hobbies revolve and involve our kids, family hobbies, but what happens when they are grown and don’t want to be involved, or when they move out etc. 

As the old cliché goes, you’re never too old to start something new. And, there are plenty of new things to try out, and enjoy together. Hubby and I would prefer active hobbies, something that will get us out and about.

Thus, I’ve put a list of a few of hobbies that we think would be fun, that we would like to try.

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Pickleball

Pickleball is a paddleball sport that’s a bit like badminton / table tennis. You can play with two or four players and the racket is a solid paddle used to hit a perforated polymer round ball.

This is a new one for us, we discovered it whilst researching for new hobbies and we were keen to find out more on how to play pickleball - it looks like tons of fun. It’s physically active, social and fun, making it an ideal hobby for couples in their 40s and 50s.

Ceroc Dancing

Ceroc is considered a form of Modern Jive. Ceroc embraces a wide range of techniques from a wide variety of dance forms.

I picked this one as my parents used to do this as a couples hobbies together, and I remember how much they enjoyed it. I love dancing, and hubby has suggested we try dancing as a hobby, so overall I think this is a good option to consider.

 Kayaking

We do this already with the kids, and own a few kayaks and recently bought a paddle board; we will definitely continue Kayaking for years to come. We live right on the Boards and have miles and miles of beautiful water ways. The scenery is always stunning, the wildlife, it never gets boring. It would be crazy not to take advantage and enjoy the beauty of the broads.

Hiking

We live near some amazing marsh areas, wooded areas, the beach, and we can even hike along the beautiful broads, but we would want to take the opportunity to hike in other areas and discover new places - so much to do and see and take in the beauty of the British landscape. 

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Hobbies are important for a happy, balanced life.. We may now be a bit more mature in age, but that doesn’t mean we cannot embark on new adventures in life. We have more advantages that come with age, i.e. we have more patience, and still have enough stamina 

9 Clever Ways to Rejuvenate your Skin

Skin is one of the essential parts of our body, which you can observe from our many expressions. Skincare, however, is more than just a luxury; it's imperative for good health. You need to take care of your skin, or you risk looking older than your actual age.

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As you are aware, the quality of your skin changes with age. Moreover, many things can cause your skin to stress out, including sun exposure and pollution. Thankfully there are several things you can do to ensure that your skin is constantly rejuvenated. These nine hacks should help you look fresher and more vibrant in no time.

Drink Plenty of Water

Staying hydrated is one of the best ways to keep your skin looking healthy and youthful. The more water you drink, the more your skin will be able to maintain its elasticity, which can help you prevent wrinkles and signs of aging.

Find the Best Moisturizer for Your Skin Type

The best moisturizer is one that is tailored to your skin type and works for you. If you have oily skin, it's not a good idea to use a moisturizer marketed for dry skin. Choose a moisturizer that's made for your skin type.

Use Makeup

Mineral makeup is an excellent alternative to traditional makeup. It offers the same colour-matching and benefits but without the harmful chemicals that most cosmetics contain. It's great for people with sensitive skin and those who, for whatever reason, don't want to use conventional makeup.

Choose the Right Cleanser

It's essential to choose a cleanser that isn't too harsh for your skin. Make sure the cleanser you use will be gentle and won't strip away all of your skin's natural oils. For example, if you have oily skin, avoid harsh cleansers like bar soap and opt for a mild facial cleanser.

Take a Break from the Sun

Yes, a nice sun-kissed glow is a lovely look, but you should be taking precautions to protect your skin from harmful rays. When you spend too much time outside, the sun's rays damage your skin and make it look dull and wrinkled. To keep your skin looking great, spend plenty of time in the shade or under an umbrella.

Get Plenty of Sleep

Are you sleeping seven or eight hours every night? If not, you might want to start. When you don't get the recommended amount of sleep, your skin shows it. Studies have shown that getting less than six hours of sleep can negatively impact how young your skin looks. Your skin may start to look dull and tired. It also makes your face appear puffy and swollen.

Get a Facial

Regular facials will keep your pores free of dirt and oil, which can clog them up. If you have blackheads or blemishes, a facial treatment will help them disappear. A facial is also perfect for helping to reduce the appearance of fine lines and wrinkles.

Practice Good Hygiene

If you want to look and feel great, it helps to practice good hygiene habits. That means washing your face regularly with a gentle cleanser, removing makeup before bed, and cleaning your hands. Your skin is the only barrier between the outside and the inside of your body. It is vital to keep it clean to prevent dirt from building up and creating problems.

Eat a Healthy Diet

There isn't a more important step you can take when learning how to rejuvenate your skin than learning how important it is to maintain a healthy diet. Skipping meals, not getting enough sleep, or living an unhealthy lifestyle can cause your skin to look dull and unhealthy.

Summing Up

With just a little bit of effort, you can learn how to rejuvenate your skin. There are plenty of ways to perk up your appearance and make yourself look and feel more youthful. As you try out different skin routines, be careful to avoid skincare mistakes. Remember that these hacks will only work if you practice them regularly and stick with them. The more time and effort you put into these practices, the better your complexion will be.

Three Ways To Increase The Intensity Of Your Workouts

When you repeat the same exercises every day at the same pace, you can easily get stuck in a rut. The good news is that you can also switch up your workout routine and burn more calories and increase your endurance. 

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Let’s have a look how below: 

Increase The Power Of Your Cardio Workouts

How about adding some power to your workouts in order to burn more calories and improve your strength, speed, and power? The purpose of power moves, or plyometric exercises, is to help athletes jump higher, build endurance, and protect themselves from injury. Power training does not require you to train like an athlete.

• Jumps: You can raise your heart rate by adding different types of jumps to your workout. Attempt squat jumps long jumps with both feet, or jumping up onto a step or platform with both feet at once.

• One-Legged Jumps: When you jump with one leg, you get a whole new challenge. Jumping with two legs is challenging, but jumping with one leg makes it much more difficult. You could jump up and down on one leg, hop across the room or jump onto a step. Slow, explosive movement is best.

• Power Jacks: Squats add power as well as slow squats. As low as you can, jump and land in a wide squat. Jump backward with your feet together in an explosive manner.

• Power Lunges: You can do exactly the same thing with lunges. Lunge in the air, jump up, switch legs, and land in a lunge.

Lifting Heavier Weights

One important thing you have to do if you want your strength training programs to be effective: overload your muscles. Overloading your muscles means lifting more weight than your body is accustomed to lifting. By doing so, you build stronger muscles and lean body tissue, which helps your body adapt. It’s always best to get chest workout advice before you add too much weight. 

Weight training is hard for a lot of us because we slack off a little. Lifting heavy weights can be challenging and might even feel uncomfortable for a newbie. For those who want a little excitement and intensity in their workouts, why not try their limits to see what they can accomplish?

Ideally, you don't want to start powerlifting right away since you don't necessarily want to take all your exercises to fatigue and you don't want to risk injury.For someone who has been lifting the same weight for a long time, going heavier is a good idea. To make it simple, follow these steps:

Pick a weight that's heavier than what you usually use (if you're lifting very heavy, have a spotter). Put as much weight on as you can with good form. It should be difficult, but not impossible to complete the last rep.

If you are able to do more than 15 or 16 reps, go heavier the next time and aim for 10 or 12 reps. If you feel uncomfortable lifting heavier weights, try one set with the heavier weight and then move on.

Train With Intervals

Interval training can help you. With interval training, you add short bursts of intensity (either with speed or resistance, or a combination of both) throughout your workout. Working very hard for a while-that means pushing yourself to your limits-is best followed by a recovery period.

There are a few basic ways to perform interval training:

Measured intervals: This type of training involves working hard for a period of time or distance, then recovering for a period of time. 

Varied Intervals: 

For this type of training, you just push yourself harder and then rest as long as is necessary to prepare for the next hard interval. If you're walking or running outside, you can sprint toward something in the distance, or run up a hill as fast as you can, then walk back down to recover.

Aerobic Interval Training: The intervals in this workout are challenging, but do not go very high in intensity, so it's great for beginners. Using this method, you might do three minutes at moderate intensity and then three minutes at an intensity slightly higher than moderate.

Anaerobic Interval Training: During this type of training, you will get out of your comfort zone, working as hard as you can for short periods of time. The workout might consist of 5 minutes of jogging followed by 30 to 60 seconds of sprinting. HIIT is also known as High-Intensity Interval Training and can include a variety of different workouts such as Tabata Training, High-Intensity Circuit Training, and Metabolic Conditioning.

This short should help you when you want to increase the intensity of your workouts. Do you do anything else that would increase the intensity? Please share some examples in the comments below. 

Get the Most Out of Your Workouts

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Whether you’re hitting the gym, hiking in the great outdoors or sweating it out at home, you’ll want to get the results you deserve. However, getting fit isn’t just about putting in the time and effort. You can maximise your results by making a few savvy changes to your approach. To find out how to get the most out of your workouts, take a look at these top tips now:

Try a dynamic warmup

We all know how it important it is to warm up and cool down at the start and end of an exercise session. However, the benefits of static stretches are now in doubt. Dynamic workouts, on the other hand, have been shown to significantly impact subsequent performance. Try mimicking the movements you’re going to be making during your workout to get your blood flowing and your muscles ready for action.

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Have a pre-workout meal

Before you start exercising, make sure your body has the fuel it needs to perform at its best. Light meals should be eaten at least 90 minutes before a workout so if you don’t have enough time for this, be sure to have a snack instead. Stick to low-fat options that are high in complex carbs and protein.

Lift weights

Many people focus on cardio when they’re at the gym or working out at home and wonder why they aren’t getting the results they’re after. Women, in particular, tend to worry about gaining too much muscle if they lift weights. Pro Tip: It takes a lot of dedication to achieve a bodybuilder’s physique. Incorporating weightlifting into your fitness routine won’t turn you into The Hulk overnight!

If you want to achieve a ‘toned’ physique, however, lifting weights is essential. Building muscle actually increases your metabolic rate, so you’ll find your body burns more calories throughout the day when you make weightlifting a regular part of your workout schedule.

Eat more protein

If your body doesn’t have the fuel it needs to perform at its best, it won’t. If you’re exhausted during a workout or struggling to hit your goals, reconsider whether you’re getting enough protein in your diet. Chicken, dairy, fish, red meat and eggs are good sources of protein, as are beans, whole grains and nuts.

However, you don’t have to rely on whole food sources to get the protein you need. Choosing supplements from reputable suppliers, like CBD Performance, make it easy to boost your protein intake. With so many different ways to incorporate protein into your diet, it’s easy to hit your daily intake goal.

Listen to some tunes

When you work-out while listening to music, you tend to perform better and achieve higher goals. Studies have demonstrated the impact music has on a person’s ability to exercise, so if you’re hitting a plateau, push through it by throwing on some uplifting tracks.

Training for Success

Your training regime should evolve as you begin to achieve your fitness goals, so don’t be afraid to change things up a little. By varying your workouts and learning more about nutrition and fitness, you can hit your goals more quickly and enjoy the process of getting fitter and healthier.

Taking Care of Yourself

It is important overall that you are taking care of your physical well-being to get the most out of your workouts. Regular visits to your GP for general check-ups are always a good idea, but especially if you notice anything out of the ordinary such as low mood, high fatigue, or mood swings. This could be an indicator in men of low testosterone levels, which can significantly impact a workout routine. Visiting somewhere like this TRT Alpharetta clinic can provide free testosterone checks and information about whether TRT would be a beneficial route for those with low T levels. Balancing this can help with muscle development and energy levels which can impact workout routines and performance.

How to sleep better: 5 simple ways to help you

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How to sleep better: 5 simple ways to help you.

A good night sleep is incredibly important. Fall short and it can take an immediate negative effect on your brain function, hormones, daily performance, and even weight. The amount of sleep you get reflects on your ability to concentrate and interact with others, which means being sleep deprived is a pretty miserable existence. You need healthy sleep to leave you emotionally balanced, mentally sharp, and full of energy all day long. Here are a few simple ways to help you sleep better:

Take a Relaxing Bath or Shower

A nice warm bath or shower relaxes and heats up your body. You can even add some Epsom saltsto soothe tired, aching muscles. And later when you get out into the cool air your body temperature drops, mimicking the action your body takes when preparing for sleep. Putting on lotion will moisturize and warm your skin. However, if you don't want a full bath, just bathing your feet in hot water will help you relax, improving your sleep.

Get a Comfortable Bed, Mattress and Pillow

The bed, mattress, and pillow you use when sleeping greatly impacts the quality of sleep you get. They all determine the level of comfort you get while sleeping. A high-quality mattress has been found to improve sleep quality, as well as reduce back pain, shoulder pain, and back stiffness. When it comes to choosing a pillow, a contoured pillow is better than conventionally shaped pillow because it adapts to your head, neck, and shoulder, offering more comfort during sleep. However, the best bedding is extremely subjective. Depending on your preferences, try to replace your beddings every 5-8 years. While most people prefer hard mattresses, a soft mattress can also be comfortable, especially for people with back problems.

Set Your Bedroom Temperature

Your body temperature changes when you sleep, in that, core temperatures decrease while hands and feet's' temperature increase. That's why when under extreme room temperatures; you may have a hard time falling asleep. Temperatures between 60–75°F (15–23°C) appear suitable for most people. However, individual preferences vary so test different temperatures to find one that suits you.

Relax and Clear Your Mind in the Evening

While it's easy to create a good environment for sleeping, removing the negative energy from within you is another thing. Given how life is, stress, anger, anxiety, or worry could be the reason why you can't sleep well at night. Practising relaxation techniques such as deep breathing, listening to relaxing music, and mindfulness meditation is a great way to relax and clear your mind in readiness for sleep. It’s also important to think about creating some bedtime routine, so your body and mind can receive a signal that it is time to go to sleep. It could be about getting a book out or doing a little ritual that you can get used to before bed. Reading is a great option because it can easily help you drift off, but you are investing in a practice that will help you in the long run. You can buy cheap reading glasses and a handful of books, and it soon becomes part of your bedtime routine that you may view it as a comfort blanket after a stressful day.

Exercise Regularly, But Not Before Bed

Regular physical exercise offers several health benefits, including healthy sleep. Exercising during the day helps you get physically tired at night, plus your body releases endorphins that calm you emotionally. After a workout, your body increases the production of hormones that increase alertness such as adrenaline and epinephrine. Therefore, ensure your last workout is 3-4 hours before bedtime.

How to Take Care of Your Body & Mind in 2020

The world we live in hopefully offers us enough to cover our basic human rights but taking care of ourselves beyond that is pretty much on us. We are healthiest when our body and mind are in great shape, and when we try to consciously ensure they’re both okay, we will notice the difference in almost every aspect of our lives. 

Your body and mind are intimately connected. One cannot be healthy without the other. A healthy body and good gut can help your brain be healthier and happier; the foods you eat and how you spend your time can improve your mood as well as physical health. 

Here are some tips for you to help achieve that ideal state of a healthy mind and body.

Exercise

Exercise is something that deep down, everybody knows they should be doing. However, for some, it can just be so difficult to motivate yourself. A little exercise will help your stress levels greatly, and this beneficial effect can be seen in as short a period of exercise as a walk. However, for the full effect, you should try to do about 30 minutes a day 5 days a week. 

Meditation 

Doing a fast meditation in the morning will not cost you more than 5 minutes of your time, but it will help you keep a strong mind for the day ahead and reduce your vulnerability to stress. It can help you relax and be grateful for the ability you have to feel and sense the world around you. 

Supplement

Your body and mind need ingredients to help fuel them, and according to Health Monthly, if your dietary choices provide a certain lack of nutrients, vitamins, minerals, fat or protein, you can use supplements to help you do anything from cleansing your system to controlling your appetite. 

For some of us, we do not naturally produce enough vitamins or minerals. When this happens, we need help if we are to remain fit and healthy. Supplements can help prevent cell damage and maintain health, but you need to know the supplements that your body craves. For instance, you may not naturally produce enough B-12. 

Humans have been using supplements throughout their existence, but we are lucky enough to be in an age where we can order anything whenever we need them. 

Read

Reading is a great way to escape from stress, but also to sharpen your vocabulary and otherwise hone your mind. It allows you to take some time for yourself and keeps areas of your brain active that you may not always use. You will really notice the difference in your life once you rediscover your love of reading and it should be strongly recommended to everybody.

Stay in touch with People

Staying in touch with old friends can help to clear your mind and make you remember what the important things in life are, beyond your career or other focuses. If you reconnect with somebody you used to be friendly with beyond following them on social media, you’ll gain some perspective and hopefully have some fun in the process. 

Pay attention to your Lunch

If you eat out every lunch due to time pressures, you should consider making your lunch in the morning to really take care of your body. Home-cooked food is the healthiest for you as other people put way too much salt and sugar in because they’re competing on taste. Change the system and instead focus on health and wellbeing. 

Taking care of your body and mind is the soundest investment you will ever make. Warren Buffett uses this analogy: if you were given a car when you pass your driving test, but were told that it would be the only car you’d ever have, how well would you treat it? Your body is the same. 

4 fab supplements to supercharge your health

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4 fab supplements to supercharge your health

Our hectic modern lifestyles mean we often don’t prioritise our health — we’re simply too busy to concentrate on what actually matters the most.

And while a healthy diet and regular exercise are the basic cornerstones of good wellbeing, they’re tough to maintain on top of work and family commitments.

Enter supplements — a quick and convenient method for maintaining a good standard of health on the go.

Let’s take a look at 4 fab examples that are cost-effective way to claim a premium standard of personal health in 2019.

Cod liver oil

We’re told that taking cod liver oil can treat illnesses like arthritis, and according anecdotal reports in the likes of Chron.com, there’s more to the claim than a folk tale.

First, let’s understand what it is. Cod liver oil is taken from the livers of Atlantic Cod, is one of the best sources of omega 3 fatty acids and contains high amount of vitamin A and D.

First used to treat rheumatism in 1789 and rickets in 1824, it become a popular preventative medicine in the early 20thCentury.

Consuming cod liver oil is thought to relieve joint pain and stiffness and has a positive effect on your cardiovascular health. Furthermore, its fatty acids improve your teeth, skin and hair health. 

L-Carnitine

You’ll find natural amino acids like L-carnitinein stores like Kijani Living and it boats a variety of health benefits.

It’s used to supplement the body’s natural levels of L-carnitine and can also supplement dietary requirements for vegetarians or vegans. 

Taking L-carnitine assists the body in the creation of energy and helps your body maintain good heart, brain and muscle movement. Taking it is essential if you are feeling regularly lethargic ,as it will replenish your energy levels.

Lutein and Zeaxanthin

Unless we have optical health issues, we don’t spend too much time considering our sight.

But just like the heart, the eyes need looking after. So purchase Lutein and Zeaxanthin for healthy peepers — taking these over a long period of time will protect your eye health as you get older and ensure that costly hospital or doctors’ appointments might be avoid. Foods like chicken, broccoli and pine nuts contain these ingredients, but buying a supplement ensures you receive your recommended amount.

When you’re snowed under with work, making sure your meals contain the right mix of superfoods and vitamins isn’t easy. But the prize of lifelong health make it a quest worth pursuing, and since these supplements are fairly widely available in high street health stores and websites, there’s no excuse not to give them a try. 

Pick the most appropriate supplement from our list and set the scene for sublime health in 2019 — you deserve it! 

Which supplements do you take? Share your thoughts in the comments section. 

5 Early warning signs of kidney disease to look out for.

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5 Early warning signs of kidney disease to look out for.

Would you know the symptoms of kidney disease if they happened to you? Although the only way to be 100% sure if you have kidney disease is to be tested, there are five early warning signs of kidney disease that you can look out for. It’s important if you are experiencing any of these symptoms that you discuss this with a healthcare practitioner, such as there don’t tend to be any symptoms of kidney disease at an early stage – due to this, many people are unaware of their condition until it is advanced. By informing yourself of these symptoms you can detect and treat health problems early.

Fatigue

Patients with kidney disease often experience anaemia, which is a condition where the body has an insufficient amount of blood cells, or not enough haemoglobin in the blood cells to carry oxygen around in the body. Healthy kidneys secrete a hormone known as Erythropoetin (EPO) which controls the production of red blood cells. In kidney disease, anaemia can occur due to a shortage of EPO. If you have kidney disease you might notice that you are more tired than usual and get out of breath during normal activities. You could feel less energetic and have more trouble concentrating.

If you think your fatigue could be caused by kidney disease you should contact an experienced healthcare physician. Urology Georgia provides advanced treatment options and therapies in advanced urology ensuring patients receive the care they deserve. Getting tested quickly will give you peace of mind and resolve any health issues you are facing. 

Change in Urination

Kidney disease can cause changes in your urine and this a symptom more specific to kidney disease. You might be feeling the need to pee more frequently and there may be a change in the colour of the urine. It could be lighter or darker than usual, have a ‘bubbly’ consistency or you may pass blood in your urine. These are all abnormalities that can arise in a patient with kidney disease.

Protein in Urine

Healthy kidneys do not pass much protein but if their filters are damaged by kidney disease the proteins, such as albumin, can leak through. 

Swollen or Puffy Face

One of the functions of the kidneys is to remove excess water from the body. As kidney disease progresses they will stop performing this function efficiently which can cause excess fluid accumulation, causing a swollen or puffy face and in the extremities.

Lower Back Pain

It can be difficult to tell the difference between kidney and back pain, but pain is a common symptom of kidney disease. Kidney pain is usually deeper and higher within the back, usually on one side of the body, while back pain tends to be lower in the back and more to the centre of the spine.

Conclusion

If you find these symptoms to ring true in yourself it’s important to ensure that you receive high-quality medical treatment to solve the problem. With proper diagnosis and treatment, kidney disease can be treated with a range of options.

Why you have a bloated stomach (and how to unbloat)

Why you have a bloated stomach (and how to unbloat)

We all have those days, right?

You eat a big meal, or if you’re a woman, you might be on a certain day in your cycle, and your stomach suddenly feels distended and just… yuck.

It affects the way you look and feel, and the way your clothes fit, and it can be frustrating for those of us who are trying to live a healthier life. A bloated stomach can be caused by many things. Most of the time, it’s not serious, but there are some milder medical conditions you may want to look into.

Here are some of the reasons you might puff up, unexpectedly, as well as what to do about them!

Dehydration

Are you getting your eight glasses a day? What about coffee, tea, and soda? Caffeine is a well-known diuretic, and the more you drink, the faster you dry out. Antihistamines are another culprit that can dry you out, costing you the intestinal lubricant that keeps everything moving and keeps your tummy flat. Keep up with your water intake and eat lots of hydrating foods, like watermelon, cucumbers, and celery.

Fluid Retention

From one end to the other! Sometimes, body fluids will be stored around the abdomen or pelvis, which can cause swelling and temporary weight gain. For women, this is common just before your cycle starts, or at points during ovulation. It can also be a sign of liver disease or abdominal infection. Pay attention to what your body is telling you. If you experience any jaundice (that’s a yellowish tinge to your skin and the whites of your eyes) or you’ve got indigestion and nausea along with it, check with your doctor!

Constipation

Nobody likes to talk about it, but everyone’s a little irregular sometimes. Stress, diet changes, and even iced coffee season can cause blockages, thanks to taking too much air up in a straw. Having too much gas in your stomach can cause it to bloat up, and can give you chest pains as well.  

Food Allergies

Most people don’t realise how difficult it is to diagnose a food allergy. Food allergies come and go and can pop up at any time. Dairy products and gluten are two allergies that tend to cause bloating as a symptom. If you’re finding you’re regularly painfully bloated, keep a food diary for a couple of days. If you notice any patterns, try to stay away from those foods.

GI and Digestive Disorders

There’s a long list of GI tract and digestive disorders which can cause bloating as a symptom. Irritable bowel syndrome, ulcerative colitis, and inflammatory bowel disease or Crohn’s are all GI disorders that can cause stomach aches, weight loss, and bloating among other symptoms. These symptoms are the kind of thing only a doctor should diagnose, so if you feel like you may have a GI disorder, the bloating is chronic or painful, or you’re noticing any blood when you use the ladies’ room, that’s when you need to talk to a doctor!

What now?

These are just a few reasons for bloating, but they are the most common, and except for in the case of a GI disorder, there’s always something you can do from home.

Diet - Start with the basics: Make sure your water intake is where it should be, at least eight glasses a day, and more if you’re a regular coffee drinker. Stay away from straws whenever possible, and find ways to up your fibre intake, if you find you struggle with constipation. Whole wheat bread, oatmeal, and fibre-rich fruits and vegetables are surprisingly easy to add to your diet, but if you find yourself struggling, fibre pellets are easily available in a grocery store or pharmacy, and you can add them to anything at all to mask the taste.

Check for allergies - Keep a food diary for a week or two and pay attention, especially where wheat and dairy are concerned. If you’re noticing a bloating pattern with specific foods, talk to your doctor about an allergy test to confirm.

Choose natural remedies - Peppermint - Peppermint tea is a delicious way to ease bloating in your stomach. It can interfere with iron absorption, so you shouldn’t take supplements or drink too much tea if you have anaemia. But drinking peppermint tea before a meal has been shown to reduce bloating pain. Plus, who doesn’t love peppermint?

Apple Cider Vinegar - Dilute a tablespoon of apple cider vinegar in your water or tea. Drink before each meal, and it should help reduce symptoms. For a double whammy for a flat belly and body cleanse, try this 7-day detox water recipe with some ACV added to it.

Probiotics - Probiotics are the bacteria that regulate your stomach’s overall health. The more probiotics you have, the healthier your stomach will be. You can increase your probiotic intake with gut-healthy food, like yoghurt, tempeh, or miso. Or, you can check with your doctor to see if a probiotic supplement is a good idea.

*note:* supplements can be a healthier, natural medicine that causes fewer side effects than regular medication. I feel more comfortable with natural remedies than medicine.

But they should still be treated like medication, rather than vitamins. Never prescribe yourself supplements without talking it over with your doctor first. They can counteract medication, or worsen existing conditions.

Massage your tummy

Sometimes, when your stomach is distended, you can massage it to keep things moving. Press your fingers near your right hip, slide up toward the ribs, across and down near your colon. You want to press down continually, rubbing in a circular motion. This will help with gas pains, and make your stomach feel a lot better.

Get exercise

Running has been known to relieve gas pains and bloating. Even taking a walk can be helpful. Yoga is a great alternative, to make sure you get enough exercise, and also to ease the pain of a bloated stomach. Breathing, stretching, and twisting, like the triangle pose, or the cobra pose, are helpful to ease any blockages or problems with your digestive tract.

Everyone gets the bloat sometimes. For women especially, bloating can be hard to deal with. All of a sudden, your stomach hurts, your favourite jeans won’t fit, and there’s nothing you can do about any of it! Bloating can be caused by a whole list of things, from hormone changes to diet changes to serious medical issues or allergies. But hopefully, with the help of this article, you’re able to find the remedy that works for you. Then it's bye-bye bloated tummy, hello happy gut!

Become a Skin Care Rockstar

When you look in the mirror, what do you see? Are you loving your skin? Or do you see a spotty, tired looking face? Have you tried every cream in the shop, only to make things worse? Chances are that you need to dive into the specifics of your skin, your heritage, nutrition and your circumstances. Your skin is screaming for a change in skin care routine, and luckily, there are enough resources online available to help you out. I’m here to share a great one I stumbled upon myself.

Your skin is unique. There are so many factors that influence the condition of it, that a solution for any issues has to be tailored to your specific skin. That’s why it’s very important to understand how your skin works and to track any reactions of it to products, nutrition and other lifestyle habits. 

It may sound complicated, but once you know the basics and stop believing all the promises on the jar (and read the ingredient label instead!) - you are well on your way to a smooth, fresh and relaxed face. I actually found this great skin care guide and wanted to share the cool infographic that came with it. Just click the link above to read the complete article, for professional advice on a flawless face and healthy, glowing skin. It does not have to involve expensive products or complex treatments, and in most cases can be achieved by avoiding some harmful chemicals and certain foods. 

The best thing to start with is to track your skin's behavior, in a little notebook or diary. Note which products you are using, what the weather conditions are, what you do during the day, what you eat and drink, where you are and even how you feel. Stress, anxiety and other strong emotions can all have an effect. If you’re a woman, track where you are in your cycle. You can do this for a week, but it’s advisable to note everything for a month.  If you do this diligently, soon a pattern will become apparent. You learn more about your skin and what it reacts to most intensely, and where you should look for solutions.

After that...try to combine the diary by following the advice in the Rockstar skin care guide I mentioned before, and you will hopefully be noticing some positive changes. A quick summary is to limit external factors like sunlight, extreme temperatures, washing too often, bad product ingredients and unhealthy foods. You should eat skin-friendly foods like tomatoes, oatmeal, olive oil, kale and dark chocolate. Drink lots of water and green tea. 

In addition, take supplements, for instance, vitamin A, C, E, Omega 3, Vitamin B complex and Zinc. Oh and, STOP SMOKING. If you continue to smoke, all your other efforts will be completely in vain, because smoking prematurely ages your skin, and can cause nasty spots and other unflattering effects. 

Make sure to use some wonderful, natural ingredients in your new gentle skin care routine. Some amazing superheroes are coconut oil, apple cider vinegar, raw honey, avocado, aloe vera, shea butter, almond oil, castor oil, jojoba oil and sea salt. 

And finally, if you really want to reach your ultimate skin goal, indulge yourself in a facial treatment by a trained cosmetologist. Some options to choose from are a Lymphatic Facial Massage, LED Facial and even acupuncture. 

But remember…..for all these solutions the same holds: observe, feel your skin. In the end, you are the most expert on the results you experience. And every skin is unique.

Here’s the skincare infographic, hope it inspires you on your journey to perfect, soft skin!

Family Planning - Choosing The Right Contraception

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There are many different types of contraception, ranging from hormonal to non-hormonal to even permanent options for family planning. With so many different types available, it may be overwhelming choosing the right type of contraception for your situation. In the following article, we will explain the most common forms of contraception and why they might be suitable for you.

Hormonal Contraceptive Options

The most popular option for woman using hormonal contraceptives is the combined pill, which is commonly just referred to as "the pill". The combined pill is taken orally and contains synthetic versions of two female hormones, oestrogen and progesterone which will prevent the ovaries from ovulating each month as well as making it hard for sperm to reach the egg. The pill can be around 99% effective when used correctly, which means taking it daily or as instructed. There is also a progestogen- only pill also known as “POP” or the mini pill, which is also as oral tablet that has to be taken at the same time every day.  The main difference between these two types of pill, are that one contains oestrogen and the other doesn’t.

You could also opt for a long-acting reversible contraceptive (LARC) option regarding hormonal contraception and go for an intrauterine system (IUS). This form of contraception lasts either three or five years. The IUS is inserted into the uterus by a specially trained doctor/nurse and as a form of contraception can be more than 99% effective in preventing pregnancy.

Non-Hormonal Contraceptive Options

Male condoms are a form of contraception which is worn on the penis during intercourse to stop sperm from reaching the egg. Male condoms are widely available and can also be obtained for free from contraception clinics, sexual health clinics and some GP surgeries. Female condoms can also be used and these are worn inside the vagina to prevent sperm from reaching the womb.

Condoms in general are effective at preventing STI's so are also recommended even if you are using another form of contraception. When used correctly, condoms are 95-98% effective.

Natural family planning (fertility awareness) can also be used as a form of contraception. This contraception takes careful planning and teaches you what parts of your cycle you can have sex in to lower your risk of becoming pregnant. It can be up to 99% effective when done correctly and is widely accepted regardless of you culture or faith.

All three of the above non-hormonal contraceptives present no side effects.

Emergency Contraceptive Options

Depending on your situation, there are three main types of emergency contraception including Levonelle, ellaOne and the IUD.

Levonelle has to be taken within 72 hours of having unprotected sex and ellaOne can be taken up to five days after unprotected sex. The sooner you take either Levonelle or ellaOne after unprotected sex has taken place, the more likely you are to be protected against pregnancy.

For more long term results, you may want to choose to have an intrauterine device (IUD) fitted to prevent pregnancy. An IUD is effective straight away and can be used long-term rather than the previous emergency contraceptive options which are only recommended as a one off.

It is recommended that you discuss your situation with a nurse or GP before choosing so that you can be sure you're using the right contraception for you.

The Key To Healthy Eating: Grow A Garden That Can Feed The Family

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Wouldn’t we all like to spread out paycheck a bit further, and get a bit more for our money, especially when it comes to feeding the all the hungry mouths in the family. Well, if you’ve got a bit of garden space, even something tiny, why not grow your own vegetables and fruit to add to your family’s diet? It helps to ensure that your diet is interesting, high in fibre, and varied, but it also encourages the kids to get involved, and it’s a great tool for teaching about nutrition and diets. Here’s a few hints and tips for how to create the perfect garden to feed you and your family.

Focus on high-calorie food

Many people choose salad leaves, tomatoes, cucumbers, and radishes, to take up the majority of the space in their garden, and while it’s fine to have a few of these, it’s not the more effective use of space for a good crop and versatile use. Opting for more high-calorie foods such as potatoes, corn, beans, and squash give you more of a staple option, creating a backbone of a meal and filling the family’s tummies almost for free. They also require very little work, compared to the more delicate and less versatile plants, which is perfect for a busy family without much time for garden work.

Image Credit: Pexels

Throw some treats in there

It shouldn’t just be all high-calorie food; there should be room for treats, and of course some fresh herbs too. Depending on the space you have available, a few small strawberry plants can offer delicious and healthy fruit throughout the summer, and they’re great fun to harvest. For longer term plans, and if you have a bit more space, why not go for an apple, plum, or pear tree? Harvesting the fruit for pies and tarts in autumn is a great job for the kids, and the delicious treats make it totally worthwhile.

Protect it from pests

The main problem with growing a garden to feed the family is the constant battle with pests. Firstly, it’s crucial that you keep an eye on each plant regularly to ensure they’re not susceptible to any disease - a disease on one plant could be devastating for your crop. Keeping birds and bugs off your crops is also important. A greenhouse, such as those from SW Greenhouses, will keep many plants safe, but crops which prefer the outside need more protection. Using salt or slug pellets will keep the slimy ones away, but netting is the best way to keep birds at bay.

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Encourage everyone to get involved

Finally, remember that this should be a family project, not just something which mum and dad have to slog away at tirelessly. Encouraging the kids to get involved in planting, watering, and maintaining their vegetable garden teaches them an element of responsibility, but it’s also a great science lesson too. And they’ll love cooking and to eat everything at the end of harvest, making it a great tactic for encouraging a picky eater to try some more healthy foods.

Essential Tremors What to Avoid

Essential Tremor is a benign condition that makes everyday tasks difficult. The characteristic of essential tremor is that in most cases it is present in the hands. From writing to trying to put your contact lenses in, everything becomes a challenge. There are cases where it is present only in one of the hands, but for my son, it's present in both.  Essential tremor in hands is present only when the person is active, but they are gone when they are sleeping or taking a rest.

There are few steps in which suffers can take to keep the tremors at a minimum:

Avoid caffeine - Reduce your intake of caffeine to low quantities or stop it completely. Caffeine is a stimulant of the central nervous system and therefore could increase tremors. 

Avoid alcohol -  Tremors can worsen once the effects of alcohol wear off.

Avoid foods with refined sugars - ice creams and desserts etc. Refined sugars increase the blood sugar and insulin imbalance which causes tremors.

Learn to relax - Stress and anxiety tend to make tremors worse, and being relaxed may improve tremors. Yoga, massage or meditation are solutions that may help.

There is no cure for Essential Tremors, and my son will have to live with it for the rest of his life. But, it is something that can be controlled via medication. Although my son has had Essential Tremors since he was young, he doesn't recognise/feel his hands are shaking. He only recognises when it becomes a challenge; his biggest one so far was learning to put contact lenses in - with a lot of practice, lots of lost contact lenses and great support from the Optician, he finally is now able to pop them in. 

My son has a repeat prescription for his Tremors, beta blocker. The most convenient way to order his medication - via The Independent Pharmacy - This is an online prescription service. He's to take one or two on demand, thus, if he has something important, like exams, or for work etc. he can take a tablet and it will suppress his tremors.  

The health benefits of the great British garden

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With winter on the horizon, health and fitness are set to virtually disappear while we launch into festivities. From work parties to Christmas dinner, there’ll be plenty of unhealthy moments ahead. However, New Year always brings resolutions and the desire to be healthier. If you’re after a new hobby and you want to boost your health, why not try growing your own fruits and vegetables.

In Britain, much of the produce you can grow also carries numerous health benefits. Considering it’s been proven that only 17% of Brits eat five portions of fruit and veg a day, we could all do with upping our intake. Here are some of the easiest to grow along with the reasons you should eat them.

Tomatoes

Tomatoes are fairly simple to grow. They’re actually a fruit, contrary to many people’s belief.  They can be cultivated in pots and grown from seeds. At around 25 calories per piece, they’re delicious and guilt-free.

Antioxidants: Tomatoes have all four carotenoids: alpha- and beta-carotene, lutein and lycopene. Most importantly, they contain lots of lycopene, which is great at scavenging free radical cells that can cause cancer. This makes tomatoes useful for fighting off some cancers and studies have proven that lycopene is linked to a 31% reduction in pancreatic cancer.

Vitamins: Tomatoes are rich in Vitamin C, Vitamin A, Potassium and Iron. Iron is useful for those suffering from anaemia and maintaining blood health, while potassium helps control the electrical activity of the heart. Potassium counteracts sodium to maintain good blood pressure.

Digestion: Tomatoes have a high fibre content which promote smooth digestion and can reduce the risk of haemorrhoids and diverticulitis.

Carrots

One of the most common vegetables to see on any British plate, carrots are a favourite for Sunday dinner. They are easy to grow and you can cultivate them in containers or in the garden. Is there any truth in the old ‘see in the dark’ urban legend…

Cholesterol: Carrots help reduce cholesterol, thanks to their calcium pectate content which lowers ‘LDL’ cholesterol. Two carrots per day reduce LDL levels by between 10-20%.

Vitamins: Like tomatoes, carrots are high in various vitamins. Of those, Vitamin A is the source of the eyesight benefit rumours behind carrots. 

Heart disease: Carrots, thanks to their cholesterol reduction properties, are effective at combatting heart disease. A study in Italy found that people who ate carrots carried one third of the risk of heart attack compared to people who ate less.

Turnip

Turnips are a quintessential part of a good Sunday Roast. They’re fairly simple to grow at home if you have a cool patch of garden as they grow best in moisture retentive soil. It’s a cruciferous vegetable and carries similar benefits to Kale and Broccoli. It’s a filling food, and despite its reputation as a starchy carbohydrate it contains a third of the calories of a potato.

Fibre-rich: Turnip has a high fibre content, keeping you fuller for longer and maintaining blood sugar. Dietary fibre can decrease inflammation and associated conditions such as cardiovascular disease, diabetes and even cancer.

Antimicrobial benefits: Turnip sprouts have glucosinolates in them, which contain sulfur compounds that have antifungal, antibacterial and antiparastitic benefits. They have the second highest level of glucosinates after white mustard sprouts.

Cabbage

A classic British vegetable, different variations of cabbage can be grown year round. You’ll need an outdoor space to accommodate the large bulbs, but the health benefits make it worth your while.

Source:

http://www.ibtimes.co.uk/only-17-brits-eat-their-five-portions-fruit-vegetables-day-says-new-survey-1541291

http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2621.2004.tb09955.x/abstract

Winter Medicine Cabinet Must Haves

These are my winter medicine cabinet must-haves.

Having a fully stocked medicine cabinet and being prepared for the winter bugs is essential for any family. Apart from your prescriptions, you need the medicines to treat minor, headaches, fevers, coughs, allergies, or a runny nose. Just before winter, I made sure to stock-up, buying my items with convenience and ease from Chemist.co.uk, giving me the piece of mind that we are prepared for winter.

Here’s my list of must-haves to keep my cabinet healthy:

Ears:

Summer very rarely gets ill, but when she does it is always her ears. Thus, Earex is a must and plenty of cotton wool.

Painkillers:

Paracetamol will help with minor ailments, helping with high temperatures, aches and pains that you get with the common cold. As well as paracetamol, I always make sure we have enough Calpol on standby.

Decongestants:

Both Lewis and myself often suffer from a decongested nose, so I like to keep Sudafed tablets and also a nose spray. And, I swear by Olbas oil.

Coughs:

Cough medicine, we all recently had the horrid hacking cough over Christmas, we prefer to use Covonia, which is great for a dry, hacking cough. I also like to have Buttercup Original.

Sore throats:

My oldest suffers from sore throats whenever he gets run down or is ill, thus, I always make sure we have Ultra Chloraseptic Anaesthetic Throat Spray as well as packets of Strepsils.

First aid kit:

We keep one in the medicine cabinet and one in our backpack that we take one on our weekly walks. Depending on what kit you buy a good First Aid kit will include different items that can help with emergencies, including plasters, bandages and tweezers.

Temperature:

A thermometer to use, especially for the kids, if they have a fever, it is important to monitor their temperature.

For my hubby, he always makes sure he has Lemsips available in the medicine cabinet - this is his go to medicine when he starts to feel a common cold setting in. For me, Olbas Oil, I find it really helps with my blocked sinuses. 

This list is based on our experience on what works for my family. What medicines are your winter must-haves?

Always follow the instructions on the medicine packets. And, always keep medicines out of the sight and reach of children.