● Laura Thornberry ● Lifestyle Blogger ● London Based ●: Search results for improve health

AD| Many people find that exercise and other physical activities helps them maintain a positive mental health. This doesn't mean you need to be running marathons daily, spending every day at the gym or doing any activity that you absolutely hate.

There are lots of different exercises and activities you can do to be more active and better your lifestyle. It's important that you are choosing an activity that works for you and for your lifestyle. Having something you actually enjoy will definitely help boost you mood and mental state, as well as having something to look forward to and help you stay fit.

Running is an exercise good for both your physical health and mental health. One of the best and most common psychological benefits of running is stress relief. Endorphins and serotonin are released in your body through exercise, and these hormones are those that improve your mood as well as helping to reduce stress, depression and anxiety. Going for a run of any length, whether that be a few laps round the local park or a marathon, gives you time to think about your feelings or problems, get some much needed fresh air and to escape reality for a while. This form of exercise can also improve a person’s self-esteem, as well as helping you to feel rewarded and a sense of accomplishment.

For those who want something relaxing, calming and an exercise with lower body impact, yoga and meditation might be worth a go. Practising yoga can help to increase body awareness, relieve stress, reduce muscle tension/strain, and calms the nervous system. Yoga may be beneficial for those who find exercise hard, strenuous or difficult, as its a slower pace activity with easier, low impact movements. Yoga has so many incredible benefits, it would be silly not to try it.

Boxing style workouts using a punchbag are great for working out your entire body. Constant movements can help keep you agile, flexible and mobile. Boxing is a sport that can help teach you how to control/manage your anger, to stay focused and keep alert. As well as this, boxing is a great activity for relieving any stress or tension that builds up in our bodies.

Horse Riding is the perfect outdoor activity for those who loves to get some fresh air and are also extremely fond of animals. Horses specifically. Horse riding is definitely renowned for its benefits to our physical health, as well as helping to lower stress levels and improve your confidence. The study completed by The BHS concluded that "horseback riding stimulated mainly positive psychological feelings, with reducing depression by 30% as well as lowering the chance of dementia by 30%". Researching your local stables or horse riding centre might be worth a look at if you're keen on getting started with horse riding as a new hobby.

Cycling is a great activity for those who love to get outdoors into the fresh air and exercise at their own pace. Many people take up cycling as a hobby for both physical or mental health reasons including to improve fitness, building muscle or losing weight, as well as clearing their mind and enjoying the environment around us. A survey by Cycleplan found "75% of cyclists noticed an improvement in their mental health since getting on the saddle, with 8% even saying it helped with their depression or anxiety". Cycling can also help improve your social life as well, especially if you go with your friends, or even join a cycling club or class, allowing you to meet new people with similar interests to you.

Finally, swimming. Swimming is such an underrated activity when it comes to stress relief and weight loss. Swimming also allows the body to releases endorphin, that can help us achieve a sense of happiness and wellbeing. The benefits of regular swimming sessions are incredible, not only can this exercise help fight depression, anxiety and improve sleep patterns, but it is also very low impact and easy on your joints, making it a perfect activity for those struggling with their weight or the elderly.

What activities or exercises do you do to improve your mental health? Is there any hobbies that you want to take up?

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AD| If you are unhappy or deeply concerned about a specific part of your body, your face, or even your hair, there is a possibility that considering cosmetic surgery can help you restore your happiness.

Nowadays, cosmetic surgery is becoming quite the norm, and is something that is continuously growing in popularity, with both men and women opting for a variety of procedures and treatments that are currently available. Cosmetic surgery can now be performed on pretty much any part of the face or body, in order to typically improve a person's appearance. But, this is just one of the many benefits you can receive from cosmetic surgery. Listed below are a number of reasons why cosmetic surgery can help build your confidence, health, and self-esteem.

Improves Mental Health

When a person doesn't particularly like a part of their appearance, it can heavily influence how they feel about themselves overall. For those who have suffered with mental health issues such as body dysmorphia, depression, low self-esteem and anxiety, cosmetic surgery can boost your mental health and help you view your body in a better way. Cosmetic surgery could hopefully improve your mental health by helping you feel more relaxed, more comfortable, and more confident in your own skin.

Enhanced Appearance and Better Self-Confidence

Cosmetic surgery is simply done to change your overall appearance for whatever reason you have. There are such a variety of cosmetic surgery procedures that both men and women can choose these days, to help them feel more confident and comfortable with their appearance. Your appearance is the first thing that people notice about you, and if there are certain things you don't like about yourself, it can make you feel embarrassed, upset or anxious being around new people. Any improvement to your overall appearance, even if it's a small or big thing, will lead to greater self-confidence.

Once you are happier with the way that you look and the way that you feel, your confidence levels will improve dramatically, and you'll enjoy having more social interaction. Over the last few years, Hair transplant surgery has become a very popular cosmetic procedure, especially for men. This type of surgery can help rebuild receding hairlines, prevent baldness and renew hair growth, as well as helping those suffering with alopecia.

Improves Physical Health

Another advantage of undergoing a cosmetic surgery procedure is that in some cases it can actually enhance your physical health. Examples of this include undergoing a rhinoplasty, more commonly known as a nose job, in order to breathe properly, or having liposuction/excess loose skin removed to help improve mobility and be more physically active in their everyday life.

We are constantly bombarded with photos and videos via social media on a daily basis, sharing what is deemed to be the “perfect face or body” of celebrities and content creators, but this isn't a 100% realistic view of these people. Online content can be edited and altered to give the illusion of a perfect face or figure, and we shouldn't compare ourselves in this way.

If you're considering surgery, then ultimately, make sure you are doing it for yourself and for no one else. Undergoing a cosmetic procedure should be researched and thought about realistically, carefully and properly – especially for factors such as the cost of the surgery and the recovery time following your procedure, as it's not something that should be decided upon overnight.

Would you consider having any cosmetic surgery procedures to improve your appearance or overall health?

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AD| In search of a New Year's resolution that you'll actually focus on and achieve? Look no further!

When it comes to New Year's resolutions, many people will struggle to keep up with their resolutions simply by being unrealistic or overambitious. In order to achieve your goals and targets for the year, you need to opt for changes that are manageable, maintainable and actually realistic, to help keep you on tack. Try to incorporate some of these simple New Year's resolution ideas into your daily routine for a healthier lifestyle in 2022.

— Improve Your Diet for Weight Management -

At the beginning of the New Year, many people look at ways in which they can improve their overall health by gaining, losing or maintaining their weight, whilst managing a better relationship with the food/drink that they consume. After indulging throughout the festive period and the New Year, health and fitness becomes many people's main focus for the year ahead.

To help you get started, there are a number of useful health and fitness conversion tools that can be found on the Culinary Schools website, e.g., calories calculator, body fat and weight loss. The weight loss calculator is an extremely useful tool to use in order for you to estimate how much you will need to change your diet and exercise routine in order to kickstart and reach your weight loss goals. The tool is super easy to use, you simply input all your personal data, e.g., height, weight, age, activity level etc, and all your results are laid out for you to clearly see, and to easily help you understand what steps you need to take for weight loss.

— Get Better Quality Sleep -

Sleep plays such a vital role in your overall health, it's essential for maintaining your physical and mental health, so it's important to make it a priority by getting at least 7 hours per night. In order to achieve better quality sleep, there are a number of changes you can make to your daily routine to make this happen. For example, follow a regular bedtime/wake time schedule, invest in new pillows, a new mattress and duvets for a more comfortable sleep, less screen time before bed, and try to avoid caffeine/alcohol late at night. Also, you could try using a sleep support patch. These are designed to help you fall asleep quickly and more comfortably, allowing you to achieve better quality sleep, and feeling refreshed upon waking up.

— Become More Active -

Using the New Year to become more active and find a physical activity/workout routine that you can actually enjoy is not only beneficial for your physical health, but it can also do wonders at improving your mental health. Not everyone will enjoy going on long-distance runs or bike rides, as this may be too strenuous and exhausting, but there are a few simple ways you can become more active in your everyday routine. By spending more time outdoors, getting some much-needed exercise, as well as some fresh air, is a good way to relieve stress and improve mental health. A few good examples include getting in 10,000 steps a day, yoga sessions, at-home workouts, weight-lifting, or even just going out for daily walks will all help to boost your fitness levels.

— Cook More and Less Takeaway Food -

Those of you who lead a busy lifestyle, you might find it easier to order a takeaway or pick up some fast food on your way home from work/school – but this could be stopping you from achieving an improved diet and healthy lifestyle. Research has shown that those who frequently cook their own meals at home will typically eat more healthily and consume fewer calories than those who regularly indulge in take-out foods – but eating these types of foods in moderation could be exactly what you need to balance in your diet. A takeaway once to twice a month isn't going to hurt…right?!

Cooking more at home doesn't have to be difficult, especially if you aren't so confident in the kitchen. You're simply not going to become a Michelin chef overnight, so practice makes perfect. If learning to cook is one of your New Year's resolutions, it's best to start off with a few basic recipes that you can practice time and time again to help improve your cooking confidence. I've previously featured a number of super simple recipes that you can include in your weekly meal ideas, these include Chicken and Broccoli Pesto Pasta, Beef Lasagne, Fiery Coconut Prawn Curry and a quick and easy Spiced Butternut Squash Soup.

— Make Time for Self Care -

If you're not making enough time for daily/weekly self-care, you're more likely to feel overwhelmed, stressed and unhappy. Practising self-care will not only make you feel more confident and more happy on the outside, but also on the inside. To help create a self-care routine that you can squeeze into your everyday life, try incorporating a few things that you enjoy or make you happy. These don't have to be anything too extravagant – maybe a nice relaxing bubble bath, a face mask, book yourself in for a massage, go for a walk in the park, or even take some time out of your schedule to make time for a new hobby or something you're passionate about.

What are your New Year's resolutions? What resolutions, goals and targets do you want to achieve in 2022?

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AD| Improving your dental heath and sustaining healthy teeth really does takes a lifetime of care, but can be fairly straightforward if you follow a good routine. It's important to take the necessary steps in your daily routine in order to properly take care of your teeth and prevent any dental problems occurring in the future. Listed below are a number of easy ways in which we can all improve our dental health with a few simple lifestyle changes.

- Change Your Diet and Lifestyle -

The choices we make when it comes to what we eat and drink is important for those looking to improve their dental health. Eating too much of the wrong types of food and drink can cause tooth decay, and lead to poor dental hygiene. Leading a healthier lifestyle, including eating a balanced diet, avoiding smoking and tracking your alcohol and sugar intake are all beneficial for good dental health.

For those who have made poor diet or lifestyle choices, it can be extremely hard to get your white smile back after years of bad habits. Drinking certain drinks like tea/coffee and smoking can lead to tooth discoloration and bad breath. In this case, many people lacking confidence due to their bad dental health may look at getting help with cosmetic procedures to try and boost themselves. Many people opt for private dental cosmetic procedures or even dental treatments in Turkey due to their high-quality, affordable dental work, which is bound to get you smiling again.

- Brush Properly -

Aiming to brush your teeth after every meal clean away any food/debris from becoming stuck in-between your teeth and gums. The way in which we brush out teeth is extremely important. When brushing, you should ensure you take your time to make sure you cover all areas of your teeth, gums and tongue. Making sure to move your toothbrush slowly in gentle, circular motions will help to remove any debris, stains or plaque.

However, brushing your teeth too hard and aggressively, or even using a hard-bristled toothbrush can cause damage to your teeth and gums. The effects of over-brushing can include many dental problems such as tooth sensitivity, damage to the protective enamel, and bleeding gums and erosion

- Visit Your Dentist Regularly -

Dentists typically recommend that you make an appointment to see your dentist at least every 6 months for a routine check-up. Many people often skip dentist appointments due to fear, costs or having no free time to attend, or even simply avoid going all together. Scheduling regular visits to your dentist are essential for the maintenance of your overall dental health, and both your teeth and gums. Regular dental check-ups can not only keep your teeth in a good, healthy condition now, but dentists are also able to check for any future issues that can be treated asap. Dentists can also recommend any treatments that they feel are necessary, including teeth whitening, braces and dental veneers, to help keep your teeth healthy and strong.

- Consider Using Chewing Gum/Mouthwash -

For those of you who are constantly on-the-go and may be unable to brush your teeth after eating/drinking, chewing gum can help prevent plaque tooth decay, protect your teeth and promotes good oral health, as long as you opt for a sugar-free gum. Chewing gum allows your mouth to increase the amount of saliva that is produced, this then helps to neutralise some of the acid that forms when you break down food or drink, as well as rinsing it away.

Incorporating mouthwash into your daily dental routine will give you that extra help when looking to remove unwanted bacteria/debris from inside your mouth. As mouthwash is a liquid, it is able to reach areas of your mouth that you may not have access to or you don't always brush. There are also specific mouthwashes available online and in-stores that may be able to help those suffering with bad breath and any unwanted dental problems.

What other ways do you look after your teeth and overall dental health?

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AD - GIFTED | Love the occasional glass of red wine? Did you know it might have health benefits too?

When it comes to making healthier lifestyle and diet choices, alcohol consumption isn't typically the first thing that you would consider. However, drinking occasional glasses of red wine has been linked to a host a number of positive health benefits that can improve your lifestyle and diet.

There's little doubt that consuming red wine has a number of health benefits, but those benefits will only apply if you drink wine occasionally and in moderation. Consuming large, excessive amounts of alcohol is not good for your body and your health in general, so lets look at 3 health benefits of drinking red wine in moderation.

Can Lower Cholesterol Levels

Red wines are typically known to help lower the bad cholesterol levels in your body. The powerful antioxidants found in red wine may increase high-density lipoprotein cholesterol - which is good for you, and help protect the body against cholesterol build-up. The NHS free tools can educate and advise you in aiming to help to cut down on alcohol too - they always advise to drink less, but better quality wines.

Keeps Heart Healthy

One of red wine's most popular health benefits is its effect on your hearts health. Many individuals believe that consumption of red wine can be linked to lower risks of heart/body inflammation and heart disease, as well as a reducing your chances of dying from a heart attack. When red wine is produced, it retains the skin of the grapes used during the fermentation process and this is usually where the beneficial chemicals are located. Red wine typically contains a number of beneficial nutrients that are linked with keeping a healthy heart, including: Polyphenols, Quercetin and Resveratrol - which are all powerful antioxidants with huge health benefits.

Full of Antioxidants

Antioxidants are vital substances typically used for maintaining good health, as they help to protect your cells from damage. Red wine contains powerful antioxidants called Polyphenols. These are what helps protect the lining of blood vessels in your heart. The majority of health benefits red wine has to offer are linked to Resveratrol -an antioxidant found in the skin of grapes.

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Independent Wine is one of the UK’s leading specialist in award-winning Italian wine, and the company stocks a large variety of Italian wines that have won some top awards. Recently, I was kindly gifted a couple of bottles of red wine from Independent Wine, to see what I thought and to share online.

1. Siddùra Erema 2018 | Cannonau di Sardegna DOC

This full bodied Sardinian red wine has a deep, dark ruby colour, enriched with aromas of wild berries and cherry, as well as hints of spicy black pepper. A powerful wine with aromas of fresh, spiced berries, made from Sardinia’s signature black grape variety - Cannonau, thought to be the most ancient in the Mediterranean. It is full of powerful and healthy antioxidants, which is a key element of the famous Sardinian diet.

Awards

Concours International De Lyon 2021 – Silver Medal (2019 vintage) | Sakura Awards 2021 – Silver Medal (2019 vintage) | Gilbert & Gaillard 2020, Gold Medal (2017 vintage) | Decanter World Wine Awards 2019 – Bronze Medal (2016 vintage) | Women’s Wine & Spirits Awards – Double Gold Medal | International Wine & Spirits Competition – Bronze Medal | James Suckling – 91 points

2. Feudi di Guagnano Pietrafinita | Primitivo di Manduria DOC 2019

Old-vine Primitivo wine has a very luxurious and rich flavour, with hints of blackberry and liquorice. It has quite a remarkable depth of flavour due to the particular winemaking process used to make this wine. The Pietrafinita wine again has a deep ruby colour, with strong aromas of blackberry, blackcurrant and liquorice. Since it’s made from passito grapes, this wine has a elements of dried raisins, dates and prunes, followed by notes of coconut and cinnamon.

Awards

Decanter World Wine Awards 2021 – Bronze Medal (2019) | I Vini di Veronelli – 2 stars (2015 vintage) | Luca Maroni – 91 points (2011 vintage)

Are you a red wine drinker? Did you know consuming this drink can have positive health benefits?

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AD| Do you want to increase your fitness and stamina levels, but are unsure or don't know where to start?

Whilst being stuck at home through the current coronavirus pandemic, it can be extremely easy to lose focus on exercise, working out and becoming much lazier than usual. Many people are finding these lockdown rules and guidelines extremely hard, with feeling lonely and demotivated, but during these times it could be a perfect opportunity to refresh yourself and make changes to your own personal life for the better. Having slightly more time on your hands could help you to begin getting your lifestyle much healthier, improve your mental health and begin your journey to feeling and looking better, and there's not place better to start than at home.

A recent blog post of mine shared some essential fitness, workout and lifestyle tips, that could be a great place to start when trying to improve/change your lifestyle for a more positive outcome. Just adding some simple swaps and changes into your daily routine could really kickstart your goals for a more healthy lifestyle.

One of the biggest changes to help improve your fitness and stamina at home is to switch up the food/drink that you have and opt for healthier options. A balanced diet helps you get the much needed nutrients, vitamins and minerals your body needs to work effectively on a daily basis. Making sure to get good sources of proteins, carbs and fats are essential for your body, and shouldn't be restricted too much. By eating the right foods, and the right amount for your body, you will be fuelled for the day and able to workout for longer periods of time, therefore managing to increase your fitness and stamina levels over time.

Regular exercise is one of the best things you can do for your health, whether that's the physical or mental side of it. It has so many benefits, including improving your overall fitness/stamina levels, helping you to destress and reducing your risk of many diseases. Exercise can come in some many forms that there is definitely something that everyone can take part in and enjoy, with activities such as walking, jogging to running, or even yoga, weight training or cycling. Walking is one of the easiest ways to get more activity into your day, lose weight and become healthier, so this might be a good starting point for those working from home to get some exercise in each day.

Getting plenty of rest is completely necessary when exercising and training. Including rest days throughout the week allows time for recovery, is essential for muscle growth and gives your body time to replenish energy stores that have been used. Rest days are also important because they help prevent injury and fatigue, meaning the next time you exercise you'll feel stronger and fitter.

Something you may be unfamiliar with is Inspiratory Muscle Training. IMT is scientifically proven, as well as recently recommended by the World Health Organisation to benefit patients with respiratory illnesses, as well as healthy people, including athletes. Powerbreathe are a company who have been making Inspiratory Muscle training tools for many years, focusing on exercising the inspiratory (breathing in) muscles, helping to improve strength and stamina, as well as reducing signs of fatigue and breathlessness. These IMT devices work by creating resistance when breathing in, which in turn strengthens your breathing muscles by making them work harder than usual. Powerbreathe have devices suitable for everyone, to suit all budgets and support all fitness levels.

Hydration is a key part of your daily routine, regardless if you're trying to improve your fitness and stamina. Up to 60% of the human adult body is water so it's essential to keep hydrated. Drinking enough fluids and making sure to get enough water into your body is vital for everyday bodily functions, and will help to maintain your concentration and performance levels.

Set Goals. The goals you work towards, however big or small, should still be challenging you but also be realistic enough to make them achievable. Starting off small is probably the best way forward as you can slowly build up strength, fitness or stamina levels over a period of time to help you progress at a sustainable rate. It might also be helpful to reward yourself when you reach your goals, in order to keep you motivated and push for more.

How are you keeping fit during lockdown?

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AD – GIFTED | Do you enjoy eating yogurt? Did you know it has good health benefits?

Yogurt is an extremely popular dairy product that is simply made by the bacterial fermentation of milk. Consuming fermented foods on a regular basis has been shown to support good gut health. One of the ways to do this is to consume live yogurt. Yogurt can also be made from a variety of types of milk to suit any dietary needs you may have, including having milk allergies, being lactose intolerant or leading a plant-based diet.

However, regardless of its form, it’s incredibly good for your health, it's very nutritious, and consuming it on a regular basis may boost your overall health. Here are 3 health benefits of eating yogurt, as well as a look at the Probio7 Life Yogurt Maker.

Good For Bones

The health of our bones comes down to use having a balanced diet, and consuming enough vitamins, minerals and nutrients. The most important for bones being both calcium, and vitamin D. Calcium is an essential mineral for the development and maintenance of healthy bones and teeth. It is also essential for blood clotting, wound healing, and maintaining normal blood pressure.

Helps With Weight Loss

Including low-fat yogurt in your diet can be a smart source of protein for those looking to lose weight, as it has the potential to keep you full for a significant amount of time. Yogurt is such a versatile food product, as you can enjoy it any time of the day, including for breakfast, lunch, dinner, or even just as a snack. Whether you serve your yogurt with fruit and granola, on tops of curries or chilli con carne, or even just eaten alone, yogurt is a great staple food to include and consume in your diet regularly.

Immune Booster

Some yogurts will contain probiotics, which may help to boost your immune system by helping restore the balance of bacteria in your gut. Probiotics are a type of healthy bacteria that benefit the gut, and helps to keep the intestines healthy. They are used to helping regulate the digestive system and improve any digestive issues such as trapped wind, diarrhoea, constipation, and bloating.

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Testing The Probio7 Life Yogurt Making Kit

For those looking to support gut health through diet, the Probio7 Life Yogurt Maker might just be your new best friend. As one of the UK’s most trusted friendly bacteria supplement brands, the kit contains Probio7’s high-quality Happy Gut bacteria to add to your daily yogurt, ensuring that each serving delivers 6 billion friendly bacteria from 3 well-researched strains, selected specifically to support your gut health.

The Probio7 Life Yogurt Making Kit comes with everything you need to get started straight away, including 1x Machine, 8x 125ml ceramic pots, 2x 250ml ceramic pots, 1x Greek strainer and 1 x Recipe Booklet.

Getting started with the Probio7 Life Yogurt Maker is super simple, and your yogurt can be made in just 3 simple steps;

1. Add 1L of Jersey UHT milk and 1 sachet of Probio7 Happy Gut to your glass mixing bottle. Add the lid, shake it up and transfer evenly to your ceramic pots.

2. Add 400ml of water to your Probio7 Life machine, add your pots. Add the lids to your pots and then close the machine lid.

3. Select the yogurt making function on the machine, and you're all set! In 8 hours, your yogurt will be ready.

By using Jersey milk, this helps to make the creamiest and thick yogurt, it's simply delicious. As well as this, Jersey milk is rich in calcium, a good source of protein and contains vitamin B2 and B12. Jersey milk also contains a relatively large amount of protein – about 20% more than regular milk. The milk is also predominately A2 protein, which is easier to digest.

If you want to add a twist to your yogurts, you can also add flavourings to them, to change your plain yogurt into something special. Your chosen flavourings just need to be added into your ceramic pots just before you put the lids on, and have given them a good stir. The possibilities for this step are endless, whether you decide on honey, fruit purées or jams, there will definitely be a flavour to suit everyone, and I would definitely recommend if you want to make your own yogurt from the comfort of your home!

"Additive-free yogurt with 6 billion clinically researched bacteria, proven to reach the gut alive in every serving. Plus nutritionally superior Jersey milk, making it good for your gut!"

The Yogurt Making Kit is available from probio7.com.

Have you heard of Probio7? What are your favourite flavours of yogurt?

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AD| Did you know that the chewing gum habit that many of us have can actually be good for your teeth, if you choose the right sort of gum?

You may have always been under the impression that you should not chew gum because it is full of sugar and is extremely bad for your teeth. However, this is not the case as you can still enjoy sugar free gum as a replacement. Chewing sugar free gum comes with a number of extremely positive benefits for your oral and dental health. As well as this, did you also know chewing gum has loads of health benefits too?

Oral Health

One of the main benefits of chewing sugar-free gum is improved oral health. Chewing gum improves oral health in some many ways you'd be surprised, from increasing saliva flow in the mouth, strengthening the teeth by restoring the depleted mineral content and neutralising plaque acids. Increased saliva production is important for preventing tooth decay as it has anti-bacterial and anti-viral properties.

Research by the Department of Dentistry at King’s College London in 2019 found "that people who chew sugar-free gum develop 28% fewer cavities than those who do not. The equivalent figure for fluoride toothpaste and other supplements was 24%."

Stress Busting

Chewing gum can have a calming effect on your mood, as well as on those suffering from both anxiety and sickness. People that feel nervous, anxious or sick are usually looking for something to do in order to take their mind off their problems, to calm nerves and keep nausea at bay.

Concentration Booster

Gum can help to increase brain function and alertness, in order to improve overall productivity, performance levels and personal safety. Chewing gum can help you stay focused and improves concentration levels by increasing your heart rate, blood pressure, and cerebral blood flow.

A 2017 study found: “Under experimental conditions, gum was associated with higher alertness regardless of whether performance tasks were completed. Rate of chewing and subjective force of chewing did not alter mood but had some limited effects on attention. Chewing gum during the workday was associated with higher productivity and fewer cognitive problems, raised cortisol levels in the morning, and did not affect heart rate. The results emphasise that chewing gum can attenuate reductions in alertness, suggesting that chewing gum enhances worker performance.”

Helps With Weight Loss

For those on a weight loss journey or looking at a lifestyle change, chewing sugar free gum could be something worth looking at. Over-eating and snacking isn’t just bad for your waistline; it’s also not good for your teeth, especially if you're indulging in the wring kinds of foods. If you’re diet is filled with high sugar foods, you’re creating the perfect environment for dental problems including tooth decay, plaque build up and cavities. So curb those craving and suppress your appetite with some sugar free gum instead.

Fresh Breath On The Go

Chewing sugar-free gum can help protect your teeth and gums especially when it may not be possible to brush them properly in between meals. This is extremely convenient for those who travel a lot and are constantly on-the-go as sugar free gum has great anti-viral properties. This will to help clear away food debris and rinse away any bacteria that can cause bad breath after eating and drinking.

Break Bad Habits

Is your overall dental health being ruined by bad habits such as smoking, vaping, or chewing tobacco? If the answer is yes, chewing sugar free gum could be your best friend for those wanting to give up the bad habits and get your oral health in better condition. By chewing gum, this can help to reduce any cravings and helps with nicotine withdrawal for people who cannot smoke for whatever reason.

Is chewing gum one of your daily habits? Have you considered the sugar-free alternative?

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The average Brit spends around 90% of their day indoors and although it is something that most of us don’t even think about, indoor air pollution is a serious environmental issue that can have a direct impact on your health, wellbeing and quality of life.

Here we discuss and explain the importance of indoor air quality and the ways that effective home ventilation systems can benefit your health.

What Does Indoor Air Quality Mean?

Indoor air quality or IAQ is the term used to describe the quality of the air within and around a building or structure. Indoor air quality can have a direct effect on the comfort, health and wellbeing of occupants, with exposure to poor IAQ causing illnesses and long-term health implications.

What Causes Poor Indoor Air Quality?

There are a number of things that can affect the IAQ of a building from both indoor and outdoor sources. Here are some examples;

- Building materials such as asbestos, insulation and pressed woods which can release fibres and chemical gasses.

- The heating of wood, coal, fireplace and cooking appliances which can release carbon monoxide and other by products into the indoor environment.

- Cleaning supplies, insecticides, paints and common household products.

- Those from natural origins like pet dander, mould and radon.

- Smoke from chimneys that can make its way back inside.

- Soil, dust and outdoor pollutants bought in on people’s shoes and clothing.

How Can a Home Ventilation System Help?

Here are some of the ways that installing a home ventilation system can benefit your health;

● Proper ventilation works to rid your home of smoke, cooking odours, moisture and indoor pollutants by facilitating the free flow of clean, fresh air throughout the property.

● Indoor air pollution can lead to a number of health issues such as allergies, asthma, sinusitis, rashes, fatigue and headaches. Improving your IAQ can help to prevent and alleviate such issues caused by the indoor environment.

● For those who have asthma, things such as dust, mould, pollutants, mites and other potential triggers can get into air in the home and cause issues. Effective ventilation can help to improve the air quality, lowering the levels of these irritants and reducing asthma related symptoms.

● Being stuck indoors without proper ventilation can lead to a build-up of stale, stuffy and impure air. But a ventilation system can flush out bacteria, moisture, odours and pollutants with fresh, clean air from outside.

● In the warmer weather, trying to keep your home cool can be very difficult but the right ventilation can make it more comfortable and help with temperature and humidity control.

● For those who suffer with hay fever, some home ventilation systems can filter out large particles such as pollen which prevents them from entering the home and provides relief from symptoms.

● Volatile Organic Compounds or VOCs are invisible gases that can lead to a number of health problems and come from sources such as permanent markers, air fresheners, cosmetics, cleaning products, paints, aerosol sprays and new furniture. With sufficient ventilation and clean, fresh air, potentially harmful VOCs are diluted to safer levels.

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AD| Many of us have played video games at some stage in our lives. Whether that's in real life, using game consoles such as PlayStation, Xbox, or Nintendo products, playing board games, or even going on the internet and playing games online. But without realising, playing games can really help to improve specific parts of your life, and it probably hasn't even crossed your mind. There are many social benefits to playing video games, as well as some health benefits too.

I remember from my childhood playing games on consoles with my brothers such as Mario Kart, Just Dance, Guitar Hero, Call of Duty, playing family board games like Monopoly, Operation, Buckaroo and Pictionary, as well as online computer games like Solitaire and Club Penguin. There are such a variety of games out there, and a whole selection of categories, that there is definitely something out there for everybody!

For those looking for an escape from everyday life, gaming can be super an extremely easy and fun hobby to take up. Not only is playing games fun, but they can also be challenging for your brain and help you to develop new skills. By playing games that you love, it can help boost your mood, gives you some time to yourself, and can give you something to look forward to when you have some spare time on your hands.

More and more people have been turning to gaming for the positive impact it can have on your daily mood, helping to improve mental health, anxiety and stress levels. Gaming can give you that time away from your hectic work schedule or chaotic day to day lifestyle, where you might just need a break to escape reality. Online gaming and quiz sites like Sporcle, plays.org and arkadium offer such a variety of games to play, so when you have a break from studying, need some quiet time to help destress or just need some entertainment, these sites might be helpful!

Gaming is a major way in which you can learn, improve, and practice your problem-solving skills. There are so many categories of games that you can pick from, but puzzle, strategy, memory and logic games will be super beneficial to you and to help you improve your skills. These types of games are some of my favourites as they can be very challenging and require you to think hard, but extremely will be rewarding, and you will feel a sense of accomplishment when you can complete them.

Gaming is extremely brain stimulating. Gaming may help strengthen your cognitive skills such as spatial navigation, reasoning, memory and perception. It might not be something you would think of, but by playing these genres of games, it can also help you in everyday life, if you ever come across difficult scenarios or problems that need solving quickly.

Not only can you play games by yourself, but you can also team up with users from all over the world, allowing you the chance to be connecting and interacting with others who have similar interests to you. Many games offer online multiplayer game modes, which can help players to improve their communication, team work and social skills.

Finally, playing games may be an unusual date night idea, whether that's with your partner or friends, but having a games night could be extremely fun and can give you something to look forward to. It's a super enjoyable way to bring couples/friends together, stay connected and a perfect way to spend some time together without any stress.

Do you enjoy playing games? What genre of games are your favourite?

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AD - GIFTED | This year, I have wanted to improve my health and fitness, more drastically than last year, and I thought the first thing I really needed to change was my eating and drinking habits, not that I was doing either badly, I wanted to find healthier, more beneficial snacks that I could use as replacements for some snacks that weren't so good for me.

This year, I have wanted to improve my health and fitness, more drastically than last year, and I thought the first thing I really needed to change was my eating and drinking habits, not that I was doing either badly, I wanted to find healthier, more beneficial snacks that I could use as replacements for some snacks that weren't so good for me.

I was recently browsing in my local Sainsbury's after work one day, looking for some new, healthier snacks to try when I came across the Kallo Dark Chocolate Rice Cakes. I'd never tried rice cakes before, but I was really impressed with these. Such a tasty, high fibre snack, I would definitely recommend these to any chocolate lovers out there, still a great chocolate taste, with much more added health benefits, without the added calories.

Another snack that I picked up recently from Amazon were the Nakd Cashew Cookie Bars and the Nakd Ginger Bread Bars. I had tried the Cocoa Delight raw bars previously and enjoyed those, so I was hoping I'd be happy with some of the newer flavours, and I am in love, especially with the Ginger Bread Bar. It had such a sweet and spicy taste, just like Christmas! It just tastes so heavenly and I can't believe there is so little ingredients but such a great, authentic taste. These bars are a perfect on the go snack, whether you have them whilst travelling to work for breakfast, or as a simple in-between meal snack. They are super tasty and only made with very few ingredients, so there is nothing nasty or processed in these.

Since I bought my Breville Blend Active about a year ago, I've definitely upped my game when it comes to making smoothies, especially for breakfast if I'm in a rush. Smoothies are so quick and easy to make, it's a great alternative for a simple, nutritious breakfast. Recently I was kindly send a few health powders and tablets, that you can combine into your smoothies, that add great health benefits without spoiling the taste. I've been using a mixture of the Indigo Nutrition Organic Supergreens Powder* / Indigo Nutrition Organic Spirulina Tablets* / Indigo Nutrition Organic Wheatgrass Powder* and simply adding a small amount to my breakfast smoothies in the morning and I have really been liking using them. Even though you can't physically see any health benefits, you know that they are all packed with great nutrients and vitamins, it's something so easy you can incorporate into your lifestyle to lead a healthier day to day life.

Something new I'm trying this month are the Proper Pops Lime, Lemongrass and Garlic Chips*. "We pop our nutrient rich chips under pressure. They don't go near a fryer, so they're 100% FULL OF TASTE with almost 90% less fat than your average crisp." The pop chips are basically a healthy alternative to crisps, and these ones I received definitely packed a punch with the flavours used. With a slight Asian influence, the Lime, Lemongrass and Garlic flavours were something I really enjoyed and I would really like to try some other flavours from the range as these really impressed me.

Next up, water. As you may have seen in my 16 Things for 2016 post, I wanted to increase my water intake as I felt that I really wasn't drinking enough. Water is super important when leading a much healthier lifestyle, so I was super happy to receive a bottle of the Nuva Ginger and Lemon Spring Water*. I love flavoured waters, my favourite being the Volvic Lemon and Lime water. But when I tried this one from Nuva, I was really impressed. It was such a lovely, not too overpowering ginger and lemon flavour, that I drank this first thing in the morning before breakfast, just to make my body feel refreshed and get it started for the day.

Finally, another water related product here. I was kindly gifted a variety of Stur Water Enhancers* to try and test, and they have definitely helped me in my aim to drink more water and increase my daily intake. I was sent 2 Real Brewed Tea with Lemon, 1 Real Brewed tea with Peach and the Boldly Blackcurrant and Apple Flavour, all of which are super tasty, but my favourite has got to be the Real Brewed Tea with Lemon, it's such a refreshing drink for the early mornings and I've been having a pint of water each day before breakfast, with a little squeeze of it, just to add some flavour.

My first impressions of Stur, I would highly recommend them to anyone who finds plain water boring to drink, as these are a great little additive that can help add some fruit flavour and help you to increase your water intake. They also come in such handy travel sized containers that they are easy to take on the go an add to some water wherever you go!

What new foods and drinks have you been trying this month? Would you consider purchasing any that I have included in today's post?

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GUEST POST | As summer hits its peak, there's no better time to get involved in the annual Cycle to Work Day, taking place on August 1st. This initiative encourages people to swap their car keys for bike helmets, promoting the benefits of cycling, including the significant cost savings and improved health on offer.

In May 2024, private plate specialists Regtransfers published an article around Walk to School Week, revealing that families could save over £400 a year - and reap serious health benefits - simply by walking all, or part, of the way to and from school. In a similar vein, Cycle To Work Day provides yet another perfect opportunity to weigh up the potential benefits and savings on offer as a result of changing from car to bike for your work commute.

How much money could you save by cycling to work?

Unless you’re working fully remotely, the majority of UK employees travel further to their place of work than children do to school. As a result, the potential for saving on fuel, parking, tyre wear and other car-running costs is greater. Some journeys will be too far to be practical by bike, of course, but a 2022 survey by Project Solar showed that three quarters of the UK’s employed population travel around 10 miles or less to work.

In 2022, Cyclescheme estimated that cycling to work could save you £750 per year. Not long after, that figure increased to an impressive £1,262 annually. These savings come from reduced fuel costs, lower vehicle maintenance, and fewer parking expenses. Essentially, the further you cycle, the more you save.

What are the health benefits of cycling?

Beyond the financial perks, cycling offers numerous health benefits. Peer-reviewed studies highlight that cycling helps maintain a healthy body weight, reduces blood pressure, and lowers the risk of cardiovascular disease by 24% and cancer by 16%.

Mentally, cycling can reduce stress, improve sleep, and enhance overall well-being. It's a full-body workout that promotes fitness and boosts your mood, making it a win-win activity.

What is a cycle to work scheme?

For the past 25 years, the UK government has backed schemes encouraging people to cycle to work. Poor fitness and lack of exercise has been earmarked as an aggravating factor to the increasing load placed on the already-struggling NHS, and cycle to work schemes offer a solution beneficial to the population’s health. What’s more, these schemes also reduce traffic congestion, pollution and emissions - all key elements that can help drive the country toward net zero.

Cycle to work schemes offer a means of getting a bike and associated accessories through an employer, who signs up to the official scheme. In theory, everyone benefits from involvement - you, your employer, the government and the NHS.

Benefits to you

Amazingly, using a cycle to work scheme could see you save up to 42% on the cost of a bike and accessories, spreading the cost over time. You can also get the cycle and accessories of your choice. As mentioned, cycling to work could see you saving money on car fuel and wear and tear on your vehicle. Beyond this, you’ll benefit from improved fitness, wellbeing and overall health.

Benefits for your employer

There’s no cost involved in signing up to the scheme, and your employer could save up to 15.05% in National Insurance contributions for every participating employee. On a more “everyday” level, more employees cycling means less need for employee parking facilities, and a fitter, healthier workforce who, in theory, will take fewer sick days; studies show that people who cycle to work on a regular basis take, on average, 1.3 fewer sick days per year!

Benefits for the Government

As previously outlined, the reduced load on the NHS and reduction in pollution and emissions is a serious benefit to the government, thanks to less traffic and congestion. There’s also the reduced wear on road surfaces to consider, which may save taxpayers forking out for roadworks and repairs.

How does it work?

Cycle to work schemes are a form of "salary sacrifice" - you get a benefit in return for a manageable sum that’s regularly deducted from your salary. In the case of Cycle to Work, the benefit is the bike. Essentially, your employer would buy the bike up-front, and you hire it from them over a fixed period of (usually) 12 to 48 months. At the end of the hire period, you will have the chance to buy the bike from your employer at an appropriate price. That price could be up to 25% of the cost of the bike and any accessories you acquired through the scheme.

The deal is a fair money-saver overall as, under the scheme, you will pay less tax because of the salary sacrifice element. If your gross salary is £1,500 and your salary sacrifice is £100, you won't pay income tax on that £100, as it comes out of your pay pre-tax. This means you’d pay tax and National Insurance on £1,400, rather than £1,500. Over the period of the scheme, the tax savings and total paid for bike rental and final purchase works out to save you money on the price you would have paid had you bought the bike without the scheme. That saving can be up to 42%, although it depends on the individual circumstances. There are savings calculators out there if you’re curious to crunch some numbers.

How can you get started?

Check with your employer to see if they have a cycle to work scheme; these days many, if not most, do. If they don't, tell them about the benefits and ask if they'll consider signing up. They may thank you for it! If your employer is already on board, the process will go something like this:

Check with your employer to see if there is a limit to the price of bike and accessories under the scheme. Some are capped at £1000, some have no limit.
Pick the bike you want and the accessories you'll need, such as a helmet, lights etc.
Tell your employer the cost and, if they ask, the details of what you want to buy.
Take your voucher to a participating retailer and exchange it for your bike and gear.
Your employer will arrange your salary sacrifice payments.

A bicycle may not replace your family car for longer journeys, collecting the weekly shopping, trips out with the family or travelling in wet weather, but it can certainly offer a great alternative when the distance is reasonable. Ask your employer to consider signing up, give it a try and experience the financial, physical, and environmental benefits of cycling firsthand.

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