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

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  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.

Ageing: Why do we spend so much time fearing it and not enough time enjoying the benefits it brings with us? Sure our bodies change, but so does our mind, confidence and outlook on life.

It’s a hard one to call but for a lot of us we’d probably just about take our older bodies and limitless confidence over our younger more self-conscious selves. But what can you expect from your body and your mind as you leave your twenties and even your thirties behind you and approach a new decade?

In this blog we take a little look at the ageing process and what to expect. Don’t expect top tips on beating older age or ageing gracefully, we want you to embrace it, live it and love it. Expect instead, tips on how to keep up your fitness and mental well being for the best decade of your life.

And if you need more convincing that 40+ is the best so far, then bear in mind the likes of Halle Berry, Sandra Bullock and not to mention authors JK Rowling and Toni Morrison who didn’t achieve commercial success until later life.

Take Charge

You’re no-one’s push over and it’s time you remembered that you’ve earned the right to take charge of your life.

If you still find yourself running around trying to please everyone in your life then you need to employ the powerful art of just saying no and not feeling any guilt about it.

It’s also time to seize back control of your destiny to do the things that you might have said no to previously because of a young family, lack of confidence or too many time constraints. Now is exactly the right time to pick hobbies and sports back up that got left by the wayside or start learning a whole new skill.

Think health

Not because you’re going to stand a chance of finding some kind of magic rejuvenation process but because nurturing and caring for your body is the right thing to do. You have nothing to prove to anyone, so if you want to train for a marathon do it because you want to, likewise if you want to invest in an expensive daily beauty regime, it’s your call.

When it comes to looking after your physical self, make time to get any niggling injuries treated through physiotherapy and take time to stretch out any aches and pains. There’s no sense in trying to ignore it and push through, your comfort is paramount so make time for it.

You’ll want to stay fit to make sure that as you grow ever older you’re able to maintain your active and independent lifestyle long into retirement. You might not want to think about that, but investing in your health now is a prize you’ll reap later down the line.

Sleep more

While you still have heaps of drive, you may need a bit more sleep than you used to and that’s ok. Turning down social invitations to catch up on your sleep is a healthy and good choice. It will leave you better refreshed and able to deal better with the vigour of your job or home life the following day.

Make sure the sleep you’re getting is great quality, so put down your phone or tablet at least an hour if not two before bedtime and give your brain a fighting chance of unwinding before you shut down for the night.

Sleep in a cooler but not cold room, as dark and quiet as you can make it. Lifestyle experts all sing the praises of consistent, great quality sleep as one of the best ways to combat stress and feel mentally and physically on top of your game.

Say yes

Once you’ve harnessed the power of saying no remember you can also say yes. Yes to new experiences, yes to spending a little bit more on the finer things in life and yes to living life the way you want it. If your younger years were about getting on the career ladder and finding out what you wanted in life, now is the time to embrace that sense of achievement and celebrate how far you’ve come.

Embrace mindfulness

If you haven’t already, check out how mindfulness techniques will help you get the very best out of living in each moment and fully embracing both your present and your past. If you are going through some emotional turbulence, mindfulness practice can help you to live with your emotions without feeling overwhelmed by them.

Combined with something like meditation or even just a walk, this way of thinking and breathing can help you combat stress and anxiety and lead to a more improved sense of well-being and mental health.

Keep learning

Always wanted to play the piano? Get your lessons booked. You might never be Elton John but you’ll be delighted with the achievement of belting out a tune to your long-suffering friends, family or pets.

Learning something new, every day if possible, is the secret to a sharp mind. Even in our forties we see how forgetfulness can creep in and start robbing us of precious memories so stay hungry to learn and you’ll stave off those memory lapses.

Age ain’t nothing but a number

Remember to keep it all in perspective. That date on your birth certificate is only a fractional amount of everything that makes you, you. If you were to be defined by your age, you might find yourself already shutting down and refusing to take risks or go on adventures. Alternatively, you might find yourself thinking that you’re too young to be saying no to nights out and start burning the candle at both ends when you just need a little bit more sleep.

A number does not own you and it does not decide who you are and what you want to be. Want to redesign your whole look? Go for it. Embrace who you are, gather up your confidence and live your middle years with gusto.


People are strange. They can spend a not insignificant period making sure they’re eating well, or exercising, or otherwise trying to be healthy, and yet ignore one of the most important aspects: making sure that their body has enough water to keep them going. Perhaps because it’s not that exciting (how good is food, by comparison?), but it’s just one of those things that people overlook. But it doesn’t need to be that way. Below, we take a look at five ways you can stay better hydrated. Make the changes today!

Use an App

We use technology for virtually every other aspect of our lives, why not extend its use to making sure we get enough water? If you’re the forgetful type, you can download an app that’ll give you a notification when it’s time to drink some water. It might sound silly on the surface, but it doesn’t take long to see why an app like this would be useful. We don’t need to nudged to eat – we get in a foul mood if we go too long without food, but we barely bare any attention to the effects of dehydration.

Up the Ante During Exercise

We need more or less water depending on what we’re doing. If you’re one of those active types (and we hope you are), then you’ll need to drink more fluids on the days when you’re exercising. We can lose a lot of water when we’re sweating, and that all has to be replaced. Sipping on water will have another positive effect on your exercising, too – it’ll allow you to go for longer. If you’re beginning to feel tired even though you haven’t been at the gym too long, drink something. It’ll shake that feeling of tiredness away from you.

Looking Beyond Water

Water is the most common way to boost your body’s water level, but it’s far from the only – or the best – choice. There are other foods and drinks that give your body just as much water, and taste better, too. That’s a big deal, because let’s face it, the taste of water can get pretty old pretty quickly. Cucumber, for example, is full of water, so make it a common occurrence on your plate. Coconut water, too, tastes delicious, and may be better for your hydration than water. You’ll be more inclined to keep your body hydrated if you fundamentally enjoy the taste of what’s giving your body its hydration.

Out on the Town

There are some activities where you need to think more about your hydration. Exercising is one. The other? When you’re out on the town, consuming alcoholic drinks with friends. You’re probably already familiar with the morning-after sensation, when your mouth feels as if you’ve been up eating sand all night. But it doesn’t have to be this way! Alternate your alcohol drinks with water (or coconut or cucumber water), and you’ll keep that dry mouth feeling at bay (and will wake up feeling much better).


When it comes to the New Year, so many people are focused on diets and getting expensive gym memberships which they’ll use for a few weeks but then quit by the end of the month.  In many ways, whilst the New Year fitness craze can feel inspiring, it can also feel quite sad, as so many people race to lose weight without really taking care of their holistic wellbeing.

Indeed, with so many ways to get fit at home in 2019, there’s no excuse to not jump off the couch and take the year by storm – yet, fitness isn’t just about losing weight and toning up.  In fact, many people’s idea of what fitness is, could be better described as vanity!

Therefore, in this article we’re going to take a look at a few ways to take care of your holistic wellbeing this new year.

STRESS MANAGEMENT

In simple terms, stress is a killer.  Stress is often at the heart of most illnesses, or at least it will exacerbate health conditions – from heart attacks to chronic fatigue, stress plays a much larger role in most illnesses than we realise.

Therefore, you really want to make sure you find healthy ways to reduce your stress levels this new year.

LOOK AFTER YOUR INNER CHILD

We all want a more fulfilling life, and whilst many people strive for success as a means for fulfilment what we tend to find is that many people neglect their ‘inner child’ and therefore feel depleted.  They often pursue success, only to reach their goal to find it doesn’t fulfil them as much as they hoped.

We therefore need to look a little deeper into ourselves, and work out what feeling are we wanting to create in our life.  

For instance, if your ‘inner child’ craves security, it makes sense that going out and earning good money will satiate this need, however, if your ‘inner child’ craves a sense of adventure, yet you live a dull existence of working, working, working – you’re not going to be happy.

Therefore, work out what your innermost self wants most from life, and ensure you find a way to meet that need.

WATER

We all know that we should be drinking more water than we probably drink – as so many people live in a perpetual state of chronic dehydration despite knowing the risks, and the benefits of ensuring we are fully hydrated.

You probably already know that your brain is made up mostly of water, so when it’s dehydrated it  functions at a sluggish rate. Dehydration causes brain tissue to shrink – meaning the brain has to work  much harder to perform the same task.

Drinking more water might also be good for your New Year weight loss goals…

The reason that drinking water has the power to assist in weight loss is mostly due to the fact people who drink water before a meal tend to feel more full, meaning they eat much less food, though there are other more complex reasons to do with metabolism.

To some extent, we all care about staying healthy with what we eat while traveling. None of us wants to send our blood pressure soaring or face extreme diets when we get home. When we reach our destinations, we avoid certain foods or seek healthy options which are sure to see us through. These are admirable efforts, and they can make a massive difference to our experiences.

But, have you ever thought about your health with regards to what you eat on the plane? Let’s face it; plane food isn’t exactly famed for its nutritional benefits. As such, you could do a fair amount of damage before you even touch down. This is especially the case on a long-haul flight. Get things wrong, here, and you could spend your whole holiday playing catch-up.


That’s why it’s well worth considering the food on offer before you book your flights. Each company brings different benefits. Some are far worse for our health than others. In a recent study, DietDetective.com and the Hunter College New York City Food Policy Center took a closer look at what we can expect from meals on top airlines. Alaska Airlines came up top, with 4.25 stars. At the opposite end of the spectrum, Frontier Airlines got a measly 0.85 stars. That’s a significant drop and a worrying state of affairs. Lucky for you, there are a few tell-tale signs that on-flight food isn’t as healthy as you might like. Keep on reading to find out what they are.

A lack of nutritional information


Within the study, one of the main areas for concern was the nutritional information on offer. Airlines who ranked bottom had little to no info listed next to meals. That means everything from no calorie count to only basic allergy listings. This is a sure sign that you wouldn’t like the figures if you did have access to them. By comparison, high-ranking companies provided adequate listings for every meal. So, before you book up, take a look at the menu. If you’re unimpressed with the information available, look elsewhere.

Very few fresh options

For obvious reasons, fresh options are a decent indicator of health benefits. Sadly, many airlines fail to offer them because of the added costs incurred. If there isn’t an ounce of fruit on that in-flight menu, you don’t need us to tell you that you’re onto a lousy choice. But, that doesn’t mean all hope is lost. Plenty of airlines stock fresh food from vegetable and fruit wholesalers. All you need to do is look out for them.


Limited choices


To some extent, every airline is sure to have a limited food menu. That’s just a matter of practicality. But, if the only food available is snack-based or high in calories, you’re best off steering clear. A decent airline should offer both snacks and healthy options with fewer calories. If an airline only has three or four processed options, then, it’s a sure sign you should avoid them at all costs.