There’s nothing you can do to stop ageing. Sadly everybody gets older and die eventually. If feeling and looking younger than your years is important to you, you’ll probably know that some foods give you energy and make you feel full of life, and others drag you down and put your straight into a food coma.

People live in Japan who eat a diet rich in fish, vegetables and soy, low in fat and sugar, have the longest lifespan the lowest levels of heart disease. Every meal you eat is an opportunity to fend off ageing, so eat the right food. A disease fighting, anti-ageing diet means cooking from the scratch, using fresh ingredients instead of relying on the lettuce in your burger for one of your five a day portions of fruit and veg (that’s the story of my life).

Antioxidants could add years to our lives buy fighting free radical damage, if we are getting enough. For very basic good health, you need five a day – five portions of fresh fruit and vegetables a day ( a portion is around a handful). But to fend off aging , you need to step up a level and pack in as many antioxidants as possible.

Let’s start with some most easy to find and affordable anti ageing foods:

Spinach

It all in the color – spinach and other dark green vegetables such as kale, rocket and spring greens are packed with hundreds of disease fighting micro nutrients. Spinach is good at protecting eyesight as well as keeping the arteries clear of cholesterol, reducing blood pressure and lowering the risk of cancer. Baby spinach leaves contain more than 90%more antioxidants than iceberg lettuce.

Onions

Onions are high in the flavonoid quercitin, which can cut heart disease risk by 755%. Flavonoids also boost the immune system. One study showed a strong link between regular consumption of onions and a reduced risk of stomach cancer.

Broccoli

Broccoli come s from a family of cruciferous vegetables (including cabbage, kale and Brussels sprouts) that contain high levels of sulphur compounds which increase the enzymes that stop cancer cells growing. They also contain high levels of the antioxidant vitamin C and cholesterol lowering fibre. If there are any leaves left on the stalk, don’t discard them before cooking – they contain more carotenoids than the florets!

Sweet potatoes

While white potatoes provide low amounts of antioxidants, the darker skinned sweet potato is packed with antioxidants. They are simply delicious and so easy to cook. They can be baked in their skins, or boiled. Try cutting them into strips and roasting them in the oven in a little olive oil to make sweet potato chips.

Nuts

Nuts got a bad reputation during the 1980s fat free diet craze. We think nuts make us fat. They are high in calories, but in moderation ( a handful, a few times a week) they can reduce your risk of having a heart attack by up to 50%. They are packed full of monounsaturates, which lower bad cholesterol and raise good cholesterol.

Wholegrains

Foods come from the wholegrain, those that still contain the antioxidant- packed wheatgerm, will help to lower your risk of heart disease, hypertension and certain cancers.

Yogut

Yogurt is a good anti ageing food as it’s full of probiotics or ”good bacteria” essential for essential for healthy digestion and boosting the immune system. Getting your digestive system working effectively means you’ll also get the most out of the other anti-ageing foods you are eating.

Consume a Balanced Diet

What you choose to eat every day has a direct effect on your appearance, so it is important to consume a balanced diet. Everyday Health states that nutritious foods reduce your chances of developing chronic diseases as you age, and it elevates your energy, which can make you naturally more vivacious. Although nutritional needs do vary among seniors, eating more vegetables, fruits, small portions of lean meats, fish, beans and whole grains are especially helpful. When you eat healthier, it is easier to keep the pounds off and avoid developing life-threatening health conditions that negatively impact your appearance.

The older that you get, the more important that it becomes to develop life-saving and beauty-magnifying habits with a sound diet, regular exercise, and a worry-free mind. Maintaining your beauty regimen and using products that nourish your skin is important for reducing anti-aging and appearing years younger. Every day that you make the choice to do something positive to make yourself look and feel good, your natural beauty and inner glow will shine through.

A healthy smile reflects more than just your oral health. In fact, our teeth and gums are a great indicator of our overall physical health. As well as examining your teeth, tongue, and gums to diagnose certain conditions, medical professionals often look to your oral health to determine whether you’re at risk of developing other health problems. 

To learn just how important a healthy smile is, take a look at the ways your oral health can affect your wellbeing…

Improve Heart Health

A good oral hygiene routine removes plaque from your teeth and prevents it from turning into tartar. When plaque is left on the surface of your teeth, it begins to damage the enamel and causes decay. Of course, plaque doesn’t just affect your teeth; it damages your gums too. 

An early stage of gum disease, known as gingivitis, often occurs because of plaque buildup. Characterized by spongy, swollen or bleeding gums, it can quickly develop into a more severe form of gum disease if it’s left untreated. 

However, the damage plaque causes doesn’t stop there. If it isn’t removed via brushing and flossing, plaque can impact your heart function too. With studies still ongoing, researchers are exploring the ways in which dental problems contribute to heart disease. 

It’s possible that plaque can actually affect your heart health in two ways, which highlights the importance of practicing a good oral hygiene routine. Firstly, plaque from your mouth could migrate throughout the rest of your body and eventually cause blockages in your arteries. When your arteries are partially blocked, it prevents blood from flowing through them effectively, which means your heart and other organs won’t get the oxygen or nutrients they need to function optimally. 

Secondly, the presence of plaque increases your risk of developing bacterial infections. As plaque itself contains millions of bacteria, it doesn’t take much it to get into your bloodstream. When this happens, bacteria will cause inflammation at the site of any existing damage and potentially cause infection within your body. This has been linked to increased instances of endocarditis, which is an infection of the inner lining of the heart muscle. 

Due to scientific links between gum disease and heart health, taking care of your teeth and gums will do more than just prevent oral hygiene issues. By flossing and brushing regularly, you could keep your heart in tip-top condition too. 

Decrease the Risk of Dementia

Many people assume that dementia is a natural part of the aging process, but this isn’t the case. Dementia is actually a degenerative condition, which means it gets progressively worse over time, but it doesn’t affect everybody, and it isn’t an inevitable part of getting older.

As researchers learn more about Alzheimer’s Disease and other forms of dementia, they have identified biological markers that indicate how and when dementia developers. When dementia occurs, it’s often because abnormal structures affect how the brain works. These structures, known as neurofibrillary tangles and amyloid plaques, prevent the nerve cells from communicating normally and cause inflammation to occur. 

Although the exact way in which gum disease contributes to dementia is still being studied, numerous researchers have made the link. In addition to this, a bacterium commonly found in gum disease, Porphyromonas gingivalis, has been found in the brains of patients with Alzheimer’s disease, which may highlight why people with gum disease seem to have an increased risk of developing dementia.

Other theories purport that an excess of dental plaque causes damage to the bodies’ blood vessels, which eventually increases the number of toxic proteins in the brain, thus leading to dementia. Additionally, it is thought that the ongoing inflammation which is present when someone has gum disease causes the entire body to be more at risk of inflammation. As people with dementia typically have inflammation within the brain, anything which increases the risk of inflammation could potentially increase the risk of dementia too. 

While the science behind the mechanism is still being understood, there are a variety of studies that show that people with gum disease are more likely to develop dementia. Due to this, regular brushing and route visits to the best dentist in your area are a must. By reducing plaque buildup in your mouth, there’s a good chance you could reduce your risk of developing dementia in later life too. 

Defeat Diabetes with Oral Health

Diabetes can cause a wide range of symptoms but few people realize that it can affect your teeth and gums. When your blood sugar levels aren’t well-controlled, it can cause damage to numerous parts of the body, including your gums, heart, kidneys, and liver. When blood sugar levels are too high, the blood vessels in your body are damaged. This means they are unable to deliver oxygen and nutrients to the rest of your body.

When your gums don’t get the nutrients they need, the risk of an infection occurring increases. Similarly, it’s possible that bone loss could be exacerbated if the supply of nutrients isn’t sufficient. In addition to this, uncontrolled blood sugar means there can be a higher level of glucose in your saliva. Increased glucose means bacteria can multiply, which also increases the chances of an infection taking hold. 

Due to this, people with diabetes have a higher risk of developing gum disease. In fact, your dentist may advise you to get checked for diabetes when they first diagnose you with gum disease. Although a good oral hygiene routine won’t be enough to manage your diabetes alone, it can certainly reduce the risk of subsequent problems occurring. When you implement a good oral hygiene routine, for example, you’re removing excess plaque, which limits the ability of bacteria to thrive in a high glucose environment. 

Protect Your Body with a Healthy Smile

Oral health should never be viewed in isolation. As well as increasing the risk of some health problems, the health of our teeth and gums can also provide crucial information regarding conditions affecting other parts of our bodies. By visiting your dentist regularly and maintaining a healthy smile, you can successfully maintain your overall physical wellbeing and reduce the risk of developing health problems in the future. 

minimalism lifestyle

Are your drawers tidy and ordered? Do you only have clothes you like and wear regularly in your wardrobe? Are all the appliances in your home essential and in working order? Is your desk piled up with unsorted paperwork? Is your car clean and well maintained? Is the area under your bed well ordered and dust free? Is there any mysterious boxes and bags of unknown “stuff” lying around your house? Do you recycle and decluttering periodically?

It’s finally Easter Weekend and I’m having a good few days to sit down and ask myself the above questions. Mostly importantly, there’s finally some time to have a good clean up. Clean up the house, clean up my mind and make life simple.

Deep cleaning is good for your soul.

The good news is I’m aware of it and have started to clean up once in while.

Storage cabinets

I’ve gone through cupboards and drawers and threw out lots of useless items accumulated. On the upside, I also found almost a full bottle of hand sanitiser. This is something money can’t buy in this current environment, you know. Hand sanitisers are sold out everywhere right now.

Wardrobe

This is a major and ever evolving area. I’ve been ruthless this time and put a few big bags of clothes in the local donation bin. Most of them are never worn or in mint condition. From now onwards I’ll only buy clothes in neutral colours and in simple styles.

Kitchen cupboards

Gone are the slow cooker and blender. These appliances are good ideas but never used. Talking about being ruthless. There are hundreds of pretty dishes that I still can’t bring myself to get rid of. Should have only bought a couple of bowls and plates and be simple! “Unused stuff” can take up so much space and be a huge money waster. No wonder I’m poor. If you want to be financially successful, think before you buy!

Getting rid of your clutter and you’re free to redefine yourself. Your space becomes clearer. Life becomes less stressful. It makes you feel you are in control of your life by chucking out things you don’t need.

I only started decluttering a few years ago. Before that, I had all the ornaments, travel trinkets, plants, designer clothes, silver jewellery that are too fancy to wear everyday and things for projects never been undertaken.

The Chinese believe that all these unlovely, unwanted thins lying about haphazardly block the flow of energy – the chi in our homes. Obviously I’m not Chinese enough. Cutting my belongs will be an ongoing process and I need to cultivate ruthlessness.

It’s hard to feel unstressed when your home is dirty and messy. Even if it’s clean, keeping it that way is often a major cause of stress. Very often, I feel too tired or too busy to clean. But a clean home gives me so much joy and energy so there must be easier way to keep our homes clean.

The answer is clean as you go.

Get dressed as soon as you get up

I’m very sloppy when I work from home or having days off. But try this, the minute you get up, make your bed and get dressed. Wash up (make up is optional) and comb your hair. You’ll be amazed how much more productive you can be.

Aways have a clean kitchen sink

If you prepare and cook food, wipe down the counter top quickly as soon as you are done. Wash dishes when you are done with them. It’s easily said than done I know. But don’t make it a habit leaving dirty dishes pile up in the sink. With a shinning sink, you feel you are in control.

Put away clothes when you take them off

I used to have clothes piled up everywhere in the bedroom, in the bathroom. It doesn’t take much effort to put clothes away whenever you take them off. If they are clean, put them back in the wardrobe. If they are dirty, put them in the cleaning basket. It’s that easy and make you feel so much better!

Take out garbage whenever you are leaving home

Before you leave home, check if there’s any garbage to take out.

Make it a habit to declutter regularly and clean as you go. You’ll fee much less stressed and more in control of your life for sure.

Do you have an ache in your lower back, a tight, pulling feeling in your neck and your shoulders up in your ears? If so, then you are not alone. Nowadays I probably spend more than 10 hours seated and could feel my waistline expanding by minute.

This kind of sedentary lifestyle means your back and stomach muscles become severely underused. It means you body is heading for a disaster and you need to stand up, get active ( 30 minutes a day for a adult) and learn to maintain good posture.

How to stay in shape and feel more energised? A good place to start is to do something about the neglected areas of your health regime. When you are out of shape, it’s very possible that you are over eating. You don’t exercise. You don’t sleep well. Or all of the above.

1. Sleep well

Most people skip sleep all week and then play catch up at the weekends. That’ll not only knock out your body clock but also make you fell lethargic and even sleepier when you do wake up. For effective sleep, aim for seven solid hours a night. To aid your sleep have a warm bath to make you feel drowsy. Lower the room temperature. A cool environment improves sleep. Avoid caffeine (coffee, tea, diet drinks and some pain killers) five hours before bed and don’t go to bed hungry. Also don’t eat a heavy meal two hours before bed, as this will cause a restless night.

2. Eat well

Be aware of how much you eat and what you eat. These two things alone determine your weight gain. Not all foods are made the same. Generally it’s the food that tastes good usually packs the most on the calorie front. keep a food diary and note where your weak spots lie. This will not only help you to be honest about what you eat but will also help you to create a healthier food plan to nourish your body.

Eat like a healthy person and don’t go with mad diets. Healthy people don’t police what goes into their mouths, feel guilty when they eat something “bad” and skip meals because they want to lose weight. Eat when you are hungry and stop when you are not. Don’t over eat. When you tend to over-eat, stop. Find something else to do that takes your mind off eating. If you’re truly having a bad day, and food is the only remedy to make your better, give in to it in a small way. Then move on!

3. Exercise often

Sadly, for many people, myself included, the idea of exericse is more abhorrent than a diet. That’s why people start diets everyday and people only tend to start exercising either at New year or when the beach season comes. This is down to one simple reason: in order to exercise you need to take action, which means you actually need to move. Whereas diet, you can literally just do nothing. Both equal weight loss but studies show that people who exercise win in the long run.

That’s because exercisers:

  • Have more self-esteem and confidence because their bodies feel stronger.
  • Have leaner bodies than people who diet because muscle takes up a third of the space of fat
  • Keep weight off for longer than dieters
  • Feel great in genera, as exercise releases feel good endorphins

How to keep exercising and stay in shape then?

First of all, you need to stay motivated. Find a sport or activity that suits you and inspires you, as well as getting you results. Create a realistic vision of how you’d like to stay in shape in the long run.

Make exercise a habit. Keep doing it every day or at lease 3 – 4 times a week. All you need is 30 minutes a day. When tempted to break your habit, remind yourself your are only sabotaging yourself. Every time you break it means you have to start all over again!

Of course life doesn’t run smoothly for anyone and it doesn’t take much to give us an excuse to break down. When there are times you have a setback, remember to jump back on the wagon and keep going.

You have to see exercise and activity as part of your life to. Get use to moving and your can stay in shape effortlessly.

It’s something we may notice as we get older, that we have certain ailments we might think are too late to fix. Or once we’ve entered a new decade of our lives that we’ve got to watch what we eat a little bit more and this may fix a lot of problems. But if you are getting older and you think that it’s time to fix specific problems is it a straightforward approach that you need to implement? What does it really take to fix your health as you get older?

It’s Not About The General Things

If we are at a point in our lives where we really need to start looking at our health in a holistic sense this is when we have to drill deep into specific issues. Partly, this is to do with looking at our health and getting a check-up but also making those appropriate steps in the right direction before it’s too late. If you have a specific ailment or a niggling issue with a part of your body, it’s important to get these things checked out because it could be a symptom of something much more detrimental over time. This is where organizations like Nicholson Health and Wellness can come into play because they are able to look at physical ailments in the round and provide expertise so you can fix these little issues before they get worse. 

Your Mind Affects Your Body

We have to get out of the habit of thinking that they are two different things. There has been a lot of research to show that a positive attitude can help build your immune system. As the saying goes, it is mind over matter. Your mind can affect your body and when you start to implement certain practices that can have a positive effect on your life, your physical health will improve as a result. Whether you are particularly cynical towards something like meditation or mindfulness, even if you can focus on positive thinking or gratitude, this is something that will evoke a sense of wellness throughout your entire life.

Tackle The Science Behind Health

It’s so easy for us to do something because that’s what we “should” do but when we start to drill deeper into the science behind certain approaches to healthiness it could completely shake up your approach to health and wellness. Sure we aren’t all biochemists, but if we start to think about something like physical health and what the right sort of exercise can do for our body this can mean that we have a healthier attitude towards doing the things that are right for our body rather than doing something because we have to follow received wisdom. Exercise is a very good example because we can think that we have to hit the gym 7-days a week in order to receive any sort of benefits, when in fact, it’s all about the right sort of exercise routine. It’s all about giving your body the right signals and something like the Body By Science approach where you only exercise to weaken your muscles so it builds up stronger is something you could take inspiration from.

Fixing your health is such a massive subject that we can worry a lot about it and not really get anything accomplished. But if you start to think about these three approaches perhaps it can springboard you to the right method that will fix your health and happiness.


Gut health is something everyone needs to pay more attention to. “There’s a lot of focus on gut health,” explained nutritionist Jacqueline Alwill, “The gut is the seat of our health and is responsible for our overall health and wellbeing.”

So what exactly is gut health?

Gut health, explained

According to nutritionist Rebecca Reynolds, “in your large intestine, you have trillions of bugs (or microbiotia), and that’s called the gut microbiome”. Problem is there are good and bad microbiotia, and when the bad ones outnumber the good ones your gut falls into a state of dysbiosis, which simply means your gut becomes unhealthy.

An unhealthy gut has been linked to various adverse medical conditions. A Time feature on gut health details how poor gut wellbeing is associated with diabetes, lowered immune function, and heart disease. Gastroenterologist Terry Bolin goes a step further, noting how dysbiosis might play a role in neurological disorders and some cancers. “We believe [gut bacteria] do have a potential role in mental disease, psychological problems, anxiety, depression,” says Professor Bolin. “They do have an influence on weight gain. And they may have a potential influence in preventing cancer and possibly disorders of the colon like colitis.”

Keeping your gut healthy

The good news is that keeping your gut healthy is relatively simple and these three tips can help:

1. Eat more vegetables

In a post on ‘6 Ways To Start Improving Your Gut Health Today’ dietician Chloe McLeod recommends eating more vegetables. “Vegetables provide our body with the nutrients it needs on a day-to-day basis and helps to maintain general health,” explains McLeod. “They also provide fibre to keep the gut healthy and help our body’s systems run more effectively.”

2. Consume prebiotics

You must also consume fibre-rich fruits, like apples, bananas, berries, onion, garlic, and whole grains. These are non-digestible fibre, otherwise known as prebiotics. They are important because they “provide food for the healthy bacteria which are found in our gut.” (For health tips 1 and 2, you might want to get some ideas from the food suggestions we gave in our ’10 Healthy Snack Ideas Perfect For Weekends’ post. The kale and potato chips are easy to make, while the Cinnamon Dusted Apple Chips makes for a delectable dessert.)

3. Take probiotics

An effective and easy way to get more good bacteria in your gut is through probiotics. A guide to probiotics by Parsley Health, describes them as living microorganisms that “can maintain and help restore the balance of power in the gut”. They are especially important if you are suffering from general digestive issues such as diarrhoea, gas, bloating, and constipation, and from more severe gastrointestinal disorders like Crohn’s disease, pouchitis, and irritable bowel syndrome. Probiotics are readily available and should be a regular part of your diet.

Mind your gut health now

While there is still more to be discovered about gut health, there is more than enough science for you to start eating right. Follow the above steps so you can keep your gut healthy.


Keeping your gut healthy

The good news is that keeping your gut healthy is relatively simple and these three tips can help:

1. Eat more vegetables

In a post on ‘6 Ways To Start Improving Your Gut Health Today’ dietician Chloe McLeod recommends eating more vegetables. “Vegetables provide our body with the nutrients it needs on a day-to-day basis and helps to maintain general health,” explains McLeod. “They also provide fibre to keep the gut healthy and help our body’s systems run more effectively.”

2. Consume prebiotics

You must also consume fibre-rich fruits, like apples, bananas, berries, onion, garlic, and whole grains. These are non-digestible fibre, otherwise known as prebiotics. They are important because they “provide food for the healthy bacteria which are found in our gut.” (For health tips 1 and 2, you might want to get some ideas from the food suggestions we gave in our ’10 Healthy Snack Ideas Perfect For Weekends’ post. The kale and potato chips are easy to make, while the Cinnamon Dusted Apple Chips makes for a delectable dessert.)

3. Take probiotics

An effective and easy way to get more good bacteria in your gut is through probiotics. A guide to probiotics by Parsley Health, describes them as living microorganisms that “can maintain and help restore the balance of power in the gut”. They are especially important if you are suffering from general digestive issues such as diarrhoea, gas, bloating, and constipation, and from more severe gastrointestinal disorders like Crohn’s disease, pouchitis, and irritable bowel syndrome. Probiotics are readily available and should be a regular part of your diet.

Mind your gut health now

While there is still more to be discovered about gut health, there is more than enough science for you to start eating right. Follow the above steps so you can keep your gut healthy.

Gut health is something everyone needs to pay more attention to. “There’s a lot of focus on gut health,” explained nutritionist Jacqueline Alwill, “The gut is the seat of our health and is responsible for our overall health and wellbeing.”

So what exactly is gut health?

Gut health, explained

According to nutritionist Rebecca Reynolds, “in your large intestine, you have trillions of bugs (or microbiotia), and that’s called the gut microbiome”. Problem is there are good and bad microbiotia, and when the bad ones outnumber the good ones your gut falls into a state of dysbiosis, which simply means your gut becomes unhealthy.

An unhealthy gut has been linked to various adverse medical conditions. A Time feature on gut health details how poor gut wellbeing is associated with diabetes, lowered immune function, and heart disease. Gastroenterologist Terry Bolin goes a step further, noting how dysbiosis might play a role in neurological disorders and some cancers. “We believe [gut bacteria] do have a potential role in mental disease, psychological problems, anxiety, depression,” says Professor Bolin. “They do have an influence on weight gain. And they may have a potential influence in preventing cancer and possibly disorders of the colon like colitis.”

Keeping your gut healthy

The good news is that keeping your gut healthy is relatively simple and these three tips can help:

1. Eat more vegetables

In a post on ‘6 Ways To Start Improving Your Gut Health Today’ dietician Chloe McLeod recommends eating more vegetables. “Vegetables provide our body with the nutrients it needs on a day-to-day basis and helps to maintain general health,” explains McLeod. “They also provide fibre to keep the gut healthy and help our body’s systems run more effectively.”

2. Consume prebiotics

You must also consume fibre-rich fruits, like apples, bananas, berries, onion, garlic, and whole grains. These are non-digestible fibre, otherwise known as prebiotics. They are important because they “provide food for the healthy bacteria which are found in our gut.” (For health tips 1 and 2, you might want to get some ideas from the food suggestions we gave in our ’10 Healthy Snack Ideas Perfect For Weekends’ post. The kale and potato chips are easy to make, while the Cinnamon Dusted Apple Chips makes for a delectable dessert.)

3. Take probiotics

An effective and easy way to get more good bacteria in your gut is through probiotics. A guide to probiotics by Parsley Health, describes them as living microorganisms that “can maintain and help restore the balance of power in the gut”. They are especially important if you are suffering from general digestive issues such as diarrhoea, gas, bloating, and constipation, and from more severe gastrointestinal disorders like Crohn’s disease, pouchitis, and irritable bowel syndrome. Probiotics are readily available and should be a regular part of your diet.

Mind your gut health now

While there is still more to be discovered about gut health, there is more than enough science for you to start eating right. Follow the above steps so you can keep your gut healthy.

In life, we all go through some pretty bad instances. For some reason, we’ve been put on this earth to go through all kinds of experiences and emotions. There’s, of course, a better reason somewhere out there, but that one is certainly also true! The balance of life means that we must all have a few good things and a few negative ones. Whether you believe in karma or not, it’s almost a certain fact that you’ll have as much positivity in your life as negativity!

Now, a select few people in this world will go through something that’s a little more serious than they’d like. Health conditions and issues are things that seem to hit random people at the most random of times. It’s not great, but it’s all part of this strange life. It’s down to how you react and then act during the course of this particular episode. If you’re willing to do something about it, then you have a real chance of getting through some pretty shady times. 

When you have to see someone else go through this kind of thing, it’s arguably harder to deal with. There’s nothing really you can directly do to fix what’s happening, after all – you can only indirectly influence it. You can make a little difference with your actions, however. If you’re dealing with someone that has a mental issue or a physical one, then you can still play your part in helping them return to being happy and healthy. Here are some things you can do in order to make it happen:

Get Clued In 

You don’t need to be an expert in the medical field to figure out a few of the basics. The body and the mind are two pretty difficult things to get your head around, but you can get to know the fundamentals in a short space of time. If you know more about the issues that are facing your loved one(s), then you’re going to need to do a little research into what’s going on. Thankfully, there are lots of sources online that can give you all the info. For instance, if you wanted to know about chronic musculoskeletal conditions, then you can head to Musculoskeletal Australia after a quick Google search. The more you know, the better equipped you’ll be in terms of helping your pal. 

Be Present

This one is easy – you just need to turn up and show the person in need that you do indeed care. When you’re struggling, it’s easy to get down. If you then have nobody to talk to or nobody to help you out, then you may start to feel worthless. If you could stop that kind of things from happening to someone, then you probably should. It’s not hard to take an hour or so out of your day to visit someone. It might seem like such a small, needless task, but it would do so much good for everyone involved. 

Don’t Do Absolutely Everything

You might start to feel as though you should be doing a lot for them. While that’s something to be appreciated, you should probably ease off a little, and let them complete tasks on their own. If you spoon-feed everything, then that will take away their skills. It would also make them feel as though they can’t perform certain things when they absolutely could.  

Hire Professional Help

If they’re in a pretty horrendous position, then the chances are that you’ve already sought out extra attention from experts. Some things can uncared for by professionals, however, due to ignorance or the decision to simply not bother. If you feel as though extra help is needed, and you can’t really provide it, then you might want to get someone that knows what they’re doing. Professional home care services might be a great idea – experienced and trained people that deal with all kinds of issues would be a great addition. 

Be Positive

Just being happy around them can do so much. If you’re constantly in a miserable mood when in their presence, what do you think it will do for them? They’re already struggling, making them feel negative will only make them suffer twice. People react to what’s around them, if you’re happy and positive, then they’ll feel as though they can beat whatever’s plaguing them.

Don’t Put Them Down In Any Way

Patronizing or simply belittling is obviously a tremendous no-go. You know that you shouldn’t talk down to them, but you might accidentally do it to them, too. Don’t make them feel as though they’re different to you – they aren’t. If you speak to them with a condescending tone, then they’re going to feel terrible. 

No matter how good Helen Mirren looks right now, it’s all smoke and mirrors. Older actresses and celebrities always look fantastic when they’re swanning up the red carpet, but they will have gone through the same changes in age as every other regular Juliet on the street. 

Aging hits all of us if we are lucky enough to get to that point in life, and knowing what to expect can take the edge off the changes that you could experience. So, pop the glasses on and settle down, as we’re going to take you through nine things that you should expect as you get older. 

Woman Standing Near Yellow-petaled Flower

Image Source

  1. Your Hair May Fall Out. Through life, many things make our hair fall out from pregnancy to stress. You can get more information from your doctor as to what you can do about hair loss in age, but it’s something that you should be aware of happening. It’s not nice, but slow down on the hairbrush!
  2. You Sweat Less. You may have been used to pump out sweat when you exercise or get too hot, but now you’ll sweat differently as your sweat glands shrink down and become less sensitive.
  3. Teeth Are Less Sensitive. Over time, the hard inner tissue of your teeth builds up, which makes your teeth much less sensitive on the surface. Handy, for the teeth you have left!
  4. Your Brain Shrinks. As you age, certain areas of your brain shrink down and it’s the areas that control learning and planning that shrink the most. 
  5. You’re Less Susceptible To Colds. By the time you’re in your later years, you’ve built up an amazing immune system with an excellent response. You’ve been there and caught that over the years, and it’s because of the years of colds you’ve already endured.
  6. You’ll Get Fewer Migraines. Most women who deal with migraines in life get them less and less as they age because of the changes in hormone levels that occur over time.
  7. Your Tastes Change. By age 60, most people lose half of their taste buds. This could be why you’re penchant for chocolate cake has come roaring back: you’re compensating with extra foods that are richer. 
  8. Hearing Loss Is Common. So many things are changing, and hearing is one of those things. It can begin early in life, but it’s something that is usually gradual from age 50 (or thereabouts). Hearing loss is common by age 65, which is why it’s important to see an audiologist as you age.
  9. You’ll Feel Happier. Older folks? Far more contented with life as they age. All the hard stuff feels finished and the children have flown the nest and are living their own lives. So many studies are out there telling us that older people are more contented with time, which serves why they are jollier! 

All of these things are just a part of life. Some things are nice, some not so nice, but all in all, it’s a part of life!

The weekend rolls around and it’s like all our self control flies out of the window. A little switch flicks on in our heads that tells us its the weekend, and boom! The healthy mindset we had adopted Mon-Fri disappears. It can be frustrating when your resolve was strong only to completely deteriorate at the mere sight of the weekend. Of course, life should be about balance – everything in moderation is key if you want to live a sustainable healthy lifestyle. That being said, if you want to make smarter choices come the weekend while feeling like you’re still eating a treat, the ideas below can help you. Take a look and you’ll find 10 healthy snack ideas perfect for weekends! 

  1. Homemade Tortilla Chips and Dip

Homemade tortilla chips are possibly far more satisfying because you know you’ve made them all on your own. All you need is a piece of flatbread, pitta, or a wrap cut into portions. You can cut them into triangles, strips, or whatever you prefer. You can then spritz them with a little oil and pop them in your oven or air fryer until they are crispy.

For the dip, you can pretty much make whatever you fancy. You can make homemade salsa with chopped tomatoes, onions, and herbs, or you could make guacamole with avocado, lemon, and anything else you like. Get experimental! 

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  1. Kale Chips 

Kale chips are super easy to make in an air fryer. All you need to do is place your kale inside with a little oil, salt, pepper, and maybe some lemon. It only takes 5-10 minutes and they are so tasty! You’ll get your nutrients in while feeling like you’re chomping on a treat. 

  1. Protein Mug Cakes

If you need a good way to get more protein in but also want to indulge in a sweet treat, a protein mug cake is the way forward! Again, this is something you can get experimental with. Grab a mug, add your protein of choice, a little baking powder, honey or sugar, peanut butter if desired, a milk or milk alternative, and maybe even a piece of chocolate. Mix it all together until it has a cake batter like consistency and put it in the microwave for as long as it takes to rise. Be careful not to overcook, as it can go rubbery! 

  1. Spicy Roasted Chickpeas

Spicy roasted chickpeas are a delicious treat to eat in front of a film. Toss drained chickpeas with a tablespoon of olive oil and air fry it for 15 minutes. You can then add seasoning, more oil, and lemon juice before putting them back in the air fryer for 5 more minutes. You can easily store these to eat later on by placing them in an air tight container and they’ll last a few days! 

  1. Energy Bites

There are a ton of ways to make yummy energy balls! For this, all you have to do is add your chosen ingredients together in a bowl, mix, place in the fridge for about 30 minutes, and then roll into balls. That’s it! You don’t even have to bake them. An idea of some of the ingredients you can use include:

  • Oats
  • Peanut butter
  • Ground flax seed
  • Chocolate chips
  • Cup honey
  • Chia seeds
  • Vanilla extract 

Try the above recipe and see how you get on and you might just like to play around and make up your own next time! 

  1. Hummus 

Homemade hummus can be enjoyed with your homemade tortilla chips, or you could use carrot sticks, peppers, celery sticks, or anything else of your choice. Simply drain and tip the chickpeas into a food processor, add some garlic, tahani, and a squeeze of lemon juice. You should also add 1 tablespoon of oil and a little salt before blitzing. Mix it yourself, getting the hummus from the sides of the bowl, and blitz again to ensure a good consistency. You can taste it and add something extra if it needs it! 

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  1. Banana Ice Cream

This is a super easy recipe that will satisfy an ice cream craving in no time. All you need is one frozen banana and one regular banana. Blend them together until they are the consistency of ice cream, and voila! You can also add protein powder or another flavouring if you wish. 

  1. Fruit Smoothie

Fruit smoothies can be customised to suit your needs. All you need is fruit, veg, maybe a protein powder, a nut butter, and any other additives you fancy. Here’s a recipe for a peanut butter banana one with a twist:

  • One banana
  • One scoop of vanilla, banana, or peanut butter protein powder (optional)
  • A milk of your choice (oat and coconut work well)
  • A spoonful of peanut butter
  • A small handful of kale leaves 
  • Vanilla essence (optional) 

All you have to do is blend together, and if you want it extra cold, add ice! 

  1. Sweet Potato Chips

Sweet potato chips are ridiculously easy to make. Chop into discs, add to your air fryer, and wait until cooked! You can also add oil, salt, pepper, and other seasonings. 

  1. Cinnamon Dusted Apple Chips 

Cinnamon dusted apple chips are the perfect snack for fall. Simply cut an apple or two into bite sized chunks and place them in your air fryer drizzled with a little oil. You can then cook for 10 minutes until crisp. When done, toss them in cinnamon and enjoy! You can literally use this recipe on any other vegetables, so get experimental with your veggies and your herbs and see what you can come up with! 

If you’ve been trying to think of ways to curb those cravings at the weekend, don’t do anything silly or extreme. Fads never work in the long run. Instead, have lots of the above ideas in your back pocket so you can whip them out whenever you need to. You’ll be getting plenty of nutrients and you’ll feel so much better for it. Enjoy and thanks for reading!

When you think about exercise, it’s so easy to assume that it has to be pushing yourself to your limits, feeling the burn and getting really sweaty and out of breath. But while that kind of activity is great, there are plenty of reasons why you might want something a little more mellow. Perhaps you’ve been inactive for a while and are building up your fitness from scratch, or maybe you have a health condition that takes high impact and high energy activities off the table. You might already do a lot of cardio, but are looking for something during your ‘rest days’ which is a little lighter. If so, you’ve come to the right place, here are some examples of low impact activities you could try.

Golf

Many people find that golf is a fantastic way to get some fresh air and some light exercise. There’s a fair bit of walking involved (even if you use a golf cart) and swinging the club helps to work out your muscles. Golf has been shown to improve balance, strengthen muscles and it’s generally a enjoyable hobby that doesn’t require you to break a sweat or push yourself too hard.

Swimming

Swimming is ideal for anyone who struggles with high impact activities because the water supports your weight. But as long as you can swim, it’s suitable for anyone and burns a crazy amount of calories. Swimming uses and tones just about every muscle in the body and there’s plenty of ways it can be adapted for those with disabilities. If you never learned how to swim when you were young, set a goal to do it as an adult. There are lots of clubs that can teach you in a safe and enjoyable way, then you can head down to the pool whenever you like.

Yoga and Tai Chi

Some of the benefits to both yoga and tai chi include increased flexibility, improved muscle strength, improved bone health, better posture, boosted immunity and even drained lymph which reduced swelling and inflammation. They might be very different practices but there are plenty of similarities. While both strengthen the body, they’re also very focused on calming the mind and so are great from a mental health point of view as well. Both activities are something that all ages and abilities can enjoy, since you can start small and build your way up.

Walking

Walking is perhaps one of the most underrated exercise. As well as being a great way to get from A to B, walking is low impact while burning calories and building lean muscle. It’s easy and accessible and something most people can do, it’s free and you don’t need any special equipment. Check out walking trails which often run alongside cycle trails. You could go on family walks or hikes with your dog. You could go on romantic walks down the canal, on the beach or to the park with your partner. Once your fitness builds, start walking places which have more hilly terrain for a harder workout.

As life expectancy around the globe increases, so does the average age of retirement. In countries like Australia, the US, and the UK, the average age of retirement is 62, based on the findings of Aperion Care. For many, this age can be too steep or too late. The concept of early retirement is something that is commonly desired but is it something that is achievable?

The Appeal of Early Retirement

Early retirement is more than just the picturesque idea of lounging about at some beach somewhere. For many, it’s about their health. Early retirement has been known to drive down the occurrence of serious diseases by a minimum of 20%, based on the findings of a recent US study. Beyond health, it’s about finding better ways to sustain and fund their living after they’ve said goodbye to corporate life. Early retirement is an appealing concept, but the way to attain it can be paved with confusing and challenging bricks.

Common Misconceptions

Peeking behind the veil of appeal, there are a lot of misconceptions regarding early retirement. One of the biggest misconceptions is the idea that you stop working completely or stop making money once you’ve retired. The usual ways to earn money ends with formal retirement but there multiple ways to earn without being actively engaged or tied to a desk like freelancing or investments. It can also mean opening up your own business.

Is Early Retirement Possible?

The short answer to this is: YES. However, it is something that requires extensive planning and strong mental fortitude. The capacity to earn may not be as large or as steady after you retire. Yet, the retirement spending may only increase with time once you factor in healthcare costs and living expenses. So what can someone who hopes for early retirement aim for?

Smart Yet Simple Steps

If you’re thinking of retiring early, it’s best to start as early as today. Those that are able to retire in their late thirties live on only less than 50% of their income and set aside the rest for savings, based on the market study of NerdWallet. It also helps to calculate what you’ll potentially spend once you’ve retired. That way, it is possible to make plans regarding any adjustments necessary to current lifestyles and spending.

There is no denying that early retirement will continue to be appealing for all that has ever had to earn a living for themselves. It all comes down to how much you want it and what you’re willing to sacrifice now so that you can obtain the end goal. The goal being, of course, the highly coveted retirement before you hit your sixties.

Do you hate to wake up in the morning? To some of us, the hour right after waking up makes the world seem dreadful – and it doesn’t really matter if we look forward to the rest of the day or not. Until we’re fully awake and had that cup of coffee, it’s actually better to just stay away.

They say that the key to better mornings is to go to bed earlier, though, and to make sure that we get enough sleep. Yet, what if we can’t fall asleep at 10? Luckily, there are a few hacks to this as well.

Here is a handful of the best ways to improve your mornings by setting a bedtime routine for yourself. It’s kind of like parenting yourself to bed but as long as it makes it easier to wake up, it’s definitely worth it.

First: Be active

Nobody sleeps better than those who have been active during the day. It’s difficult to fall asleep with ease when you still feel energised inside; try to get a sufficient amount of exercise while you’re awake, however, and it should be way easier to fall asleep.

Just try not to exercise too late, though, as this might boost your brain back into wake up mode. 

Next: Do something calming

How many times have you heard that you should avoid using your phone or being on your laptop before going to bed? It’s easier said than done, though, and especially when you’re used to checking the news and making sure that the world is still standing before tucking in.

Try to ease into another bedtime routine instead such as having a bath and reading a book. Both of these will help you to relax a bit more – and it’s good for you as well, by the way. 

Drink chamomile tea

That chamomile tea has calming effects is not just a myth – it’s scientifically proven and should definitely become a part of your bedtime routine. See if you can find that slightly more expensive type with whole flower buds as these have way more of the good oils in them than the grinded tea we usually find in the grocery shop.

A cup of tea and a book after a nice bath is just what you need before a good night’s sleep. Add the calming sound of rain on the window and a cat to snooze on your lap, and you have the perfect scene for a relaxing evening.

Body confidence is essential to build in ourselves. It helps us gain the clearest mental functionality from day to day, as we become much less distracted by insecurity. It’s also important to consider that body confidence is also body comfort. This isn’t all led by perception. In order to feel comfortable in our bodies and as our bodies, we need to consider how health and fitness might benefit us, and the habits we employ each day. It’s not hard to see those who become obsessed with maintaining the perfect weight, or amateur bodybuilders who can develop body dysmorphia until they steward ‘the perfect frame.’

Health and fitness should be a joy, a daily occurrence, not something you feel chained to. That’s because keeping fit and healthy, despite the effort it takes, is one of the most natural things in the world to keep on top of.

Consider our tips to keep this habit healthy, rewarding, and in pursuit of your best body confidence:

Natural Intake

It can be that fitness and health becomes a fantastic opportunity for you to figure out exactly what it is you’re putting into your body each week. Many of us simply eat and drink items that take our fancy, choosing healthy options here and there but never really taking a dedicated effort to perfect our diet. Not every wants to do this, and that’s perfectly fine. However, you might decide that if you’re putting in the heartfelt effort to exercise, you might as well begin to choose healthier options.

The main thing is to keep an eye on the big picture of what your foods provide to promote overall health. When you know what’s going into your body, you not only feel healthier, but feel more authority and autonomy over its functioning. This can only lead to confidence, as personal care and discipline is often responsible for doing.

Habit & Passion

An interest in fitness and health can often lead you to develop passions that help you nurture your self-respect and sense of dominion over your body. Rock climbing, dancing and of course yoga help you stretch and utilize your body like never before. They are quite exposing enterprises to enjoy, and over time you’ll become more comfortable performing them, and fall in love with the craft. You’ll feel less insecure in new clothing habits, or feel less exposed in personal circumstances when you have this sense of body dominion you’ve wanted to practice for some time. Pushing forward in this via habit and passion can go a real long way in ensuring you stay comfortable on a daily basis, as love is always a better teacher than wipping yourself into shape like a soldier. Confidence is always born of security, and positivity often leads to security in the most reliable sense.

With these tips, you’re sure to employ fitness and health as a means to body confidence effectively and pleasurably.

Admittedly, you’re pretty hard on yourself sometimes without meaning to be. You carry the weight of the world on your shoulders and begin to feel guilty about things you shouldn’t. When it comes to keeping your mental health in check it is very important that you understand your role in this world, so that you can alter your mindset. You take your health and wellbeing very seriously, especially when it comes to the mental side of things. Here are a handful of ways that you can reduce that guilty feeling and start feeling more positive about your direction in life.

1. Take Care of Your Family

When you are responsible for looking after your aging parents or grandparents it can cause a lot of stress and strain on you. Although you want to help as much as possible, it isn’t always easy to deal with on a daily basis. You feel guilty for passing your problems onto others but sometimes you need to accept professional help. You might find it useful to get in touch with a Dementia Support centre, which will be able to care for your loved ones just as well as you do. As soon as this is all taken care of you will feel much less guilty about getting on with your normal life, as your family member will be in safe hands.

2. Be Driven By Your Career

There is nothing quite like having your eyes on the prize and getting excited about your career. Set small, attainable goals for yourself and you will feel much more motivated every single day.

3. Cut Out Toxicity

When there are people in your life who are bringing you down, you need to assess how this is making you feel on a day to day basis. As soon as you remove toxicity from your life, you will feel like a huge weight has been lifted. Whether you’re leaving a messy relationship or letting go of a bad friendship, there is something quite cathartic about letting go of stressful, belittling or upsetting people.

4. Eat Well

It’s no surprise that the food you put into your body can have a huge impact on the way you think and feel. Eating well should be high on your priority list especially if you want to improve your mindset and reduce anxiety. The foods you can eat in order to boost your mood include fresh fish, green leafy vegetables, bananas, nuts and dark chocolate. Stock up on these delicious whole foods and you mood will improve significantly.

5. Understand Your Own Body

Nobody will be able to understand your mind and body quite like you do, so make sure you listen to it. When you’re feeling tired or drained you need to take time out to rest. When you have the energy to get plenty of things done you should have the passion to do it all. Listen to your body and make sure you aren’t pushing yourself beyond your means or holding yourself back from achieving greatness.

6. Exercise Regularly

There is something magical about exercise that many people don’t always understand. That rush of happiness when you complete a workout is second to none and it can be achieved by a simple twenty minute power walk, dance class, boxing session or solo run in the park. Moving your body has a great impact on your mental wellbeing, so factor it into your daily routine as much as possible.

7. Practice Mindfulness

Nowadays it can seem like the whole world is rushing past you in the blink of an eye. Your head is buried in your phone and you forget to take in the beautiful surroundings in favour of checking up on someone’s breakfast. Try to be more mindful on a daily basis and this will help you to appreciate the little things in life. It will also help you to stop comparing yourself to others and live your life as you want it to be.
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8. Make ‘Me Time’ A Priority

When you’re run off your feet at work, pulled back and forth by family members and feeling overwhelmed at everything in your life, it’s so important to take time out and make yourself a priority. Whether you read your favourite book, go for a walk in the park, take a hot bubble bath or watch your favourite movie, you will find a way to settle your mind.

9. Find a Balance of Selflessness and Self Care

As a kind hearted person you will always feel bad about not helping others in their time of need, but you need to balance this with your own needs too. Strike a balance between selflessness and self-care and you will soon have a happy medium to work towards on a daily basis. Helping people is a noble thing to do, but not at the expense of your own mental wellbeing.

10. Be More Positive

When you become a more positive person overall, your entire mindset will start to shift. See the bright side of every situation and you will gradually shift towards this way of thinking for the long run. Don’t allow negative feelings to cloud your judgement of truly happy and enjoyable moments.

Everybody is different, so there will never be a one size fits all method for combating feelings of guilt and anxiety. If you are struggling to see the good sides of yourself then you need to take a step back and evaluate how amazing you actually are. Your strength, kindness, passion and positivity will soon see you through even the toughest of times and your mental health with thrive as a result. Don’t allow yourself to build up negative emotions in your head as they will be there to haunt you for a long time. Instead, see the bright side of a situation and do everything in your power to settle your mind. By practicing mindfulness and embracing a whole host of techniques you will soon be able to improve your mindset and reduce guilt.

Natural beauty. Organic. Vegan. Eco-Friendly. These aren’t buzzwords in the beauty industry, they are musts. Finding a better way to upgrade beauty from testing on animals and keep the people who love makeup and skincare feeling good about it.

It is almost unfathomable when we think about only a few hundreds of years ago, ladies faces were painted with lead, and poisonous fruits merely because they looked good.

Over a period of time, you can lower the number of chemicals that you use on a daily basis. Some of the chemicals that we use on a regular basis are of course absorbed into the skin and may have a negative impact on you long term. But by making a few small changes your skin, hair, and nails with thank you for it.

For nails, you can swap to water-based nail polish, and you’ll see a difference very quickly.

Here is a short natural beauty routine that might help you on your way to being a bit of an earth goddess.

Start with your usual routine, it might consist of one or more of these items:

  • Toner
  • Face mask
  • Hair mask
  • Deodorant
  • Cleanser
  • Moisturiser
  • Spot treatments
  • Exfoliation

Here is a great starting point:

For exfoliation, if you have oily skin, you might have a go-to product that you know removes that excess. While you are transitioning, you might not love the results but once your skin has purged all of the nasties it will be in much better condition. Sea salt and almond oil will gently remove impurities without stripping the natural protective oils on the skin. If you have combination skin, a homemade sugar scrub will be perfect. Dry skin needs some extra care so think about a softer sugar scrub with added oils.

Cleanser for oily skin can use a castor oil mix. ⅔ castor oil and a ⅓ olive oil. A reusable cotton cloth will be a perfect partner for this. Combination skin will love a combination of ¼ castor oil and ¾ sweet almond oil. For dry skin, castor oil is likely to have an adverse effect so a simple cotton pad and some coconut oil should work perfectly.

For moisture for dry skin, organic shea butter is a super simple and effective option. Normal and combination skin can get away with a small dab of the coconut oil. And, for oily skin, you won’t need to add moisture as often when you a light layer of coconut oil is perfect, and for toning a diluted apple cider vinegar is great.

You can support your newer natural routine will some supplements too. Magnesium as an anti-inflammatory, and to help improve your metabolism. Melatonin to enhance sleep and naturally banish dark circles and lackluster skin. Biotin will help support healthy skin, nails, and hair too.

Of course, it goes without saying that if you are treating your outside to natural beauty, you should treat the inside better too. Fruits, veggies, and plenty of water is a must also.