Plant Based Diet for Heart Health: 5 Essential Tips

It’s no secret that what we eat profoundly affects our overall health, including our hearts’ health. Unfortunately, the typical Western diet heavy on processed foods, saturated fats, and refined sugars is doing us no favours regarding heart health. On the other hand, researchers agree that a plant-based diet can significantly reduce the risk of heart disease and other cardiovascular problems.

Tip 1: Go for Whole, Nutrient-Dense Foods

First and foremost, remember that eating healthily is all about motivation. If you’re looking for inspiration to incorporate these whole, nutrient-dense foods into your diet, a moodboard can be a helpful tool. The best part about it? You can easily find moodboard template free of charge, so you don’t have to be a graphic designer and spend hours just to get started.

So what are the go-to nutrition-packed foods to eat in the first place? Leafy greens, of course! Vegetables like spinach and kale are packed with vitamins A, C, and K and minerals like iron and calcium. These nutrients have been shown to help reduce inflammation, lower blood pressure, and improve overall heart health. 

Tip 2: Prioritize Plant-Based Protein Sources

Protein is essential for our overall health, as it helps build and repair tissues and supports the production of vital enzymes and hormones. Regarding heart health and a plant-based diet, prioritize high-quality protein sources that are nutrient-dense and low in saturated fats.

Fortunately, there are plenty of palatable and nutritious protein sources. Tofu, tempeh, beans, and legumes are all excellent choices for those looking to support their heart health. 

For example, black beans help lower blood pressure and reduce the risk of heart disease, while tempeh is a good source of protein and probiotics that can support a healthy gut microbiome. Tofu is another popular protein source rich in calcium, iron, and magnesium.

Tip 3: Incorporate Healthy Fats into Your Diet

Remember that not all fats are created equal. While it’s true that saturated and trans fats can increase the risk of heart disease, healthy fats from sources like avocados, nuts, and seeds can be instrumental for our cardiovascular system.

Use some smashed avocado as a sandwich spread, or add walnuts to your morning oatmeal for a dose of healthy fats. You can also snack on a handful of almonds or pumpkin seeds for a satisfying and nutrient-rich snack.

It’s important to note that while healthy fats are beneficial for heart health, they are still high in calories and should be consumed in moderation as part of a well-balanced diet. 

Tip 4: Avoid Processed and High-Fat Foods to Support Heart Health

Processed and high-fat foods are debilitating and greatly contribute to heart disease. These foods often contain extremely high levels of saturated fats and empty calories, which can lead to rapid weight gain, high cholesterol, and other risk factors for cardiovascular disease.

To reduce your consumption of such foods, start by reading food labels and staying away from foods high in saturated and trans fats, added sugars, and sodium. Instead, opt for more nutritious snacks like air-popped popcorn, fresh fruits and vegetables, or flavoured seltzer instead of soda to satisfy your cravings. 

Tip 5: Address Nutrient Deficiencies to Support Heart Health 

While a plant-based diet can offer many health benefits, be mindful of potential nutrient deficiencies. Some nutrients essential for heart health, such as vitamin B12, iron, and calcium, can be harder to obtain from a strictly meatless diet.

Vitamin B12 is necessary for forming red blood cells and proper nerve function. It is primarily found in animal products, so those on a meat-free diet may need to supplement with vitamin B12 or consume fortified foods such as plant-based milk, cereals, and nutritional yeast.

Iron is essential for carrying oxygen to the body’s cells, and plant-based sources of iron are less easily absorbed than those from animal products. Increase absorption by consuming iron-rich foods with vitamin C sources, such as citrus fruits, tomatoes, and bell peppers. Plant-based iron sources include leafy greens, beans, lentils, tofu, and fortified cereals.

Calcium is vital for building and maintaining strong bones and also plays a role in heart health. While dairy products are a rich source of calcium, there are many plant-based sources of this nutrient, including leafy greens, almonds, and fortified plant-based milk.

Wrapping Up

In a nutshell, a plant-based diet can do wonders for your heart health. Say goodbye to the greasy burgers and hello to the nutrient-packed goodness of leafy greens, protein-packed beans and legumes, and heart-healthy fats from avocados and nuts. Cut back on the processed junk and give your taste buds a twist. Wait no longer! Let’s get cracking on some deliciousness and give your heart some love!

How To Design A Healthy And Sustainable Weight Loss Journey For 2023

People who are obese or overweight are at greater risk of developing serious health conditions. These include diabetes, stroke, heart disease, hypertension, osteoarthritis, and other chronic problems.

Being obese is unhealthy because it puts more pressure on the heart. This can increase cholesterol and blood pressure, leading to cardiovascular disease. One of the best ways to prevent being obese and developing other health complications is to lose extra pounds.

Start your journey by developing a healthy and sustainable weight-loss program. Focus on components essential to losing weight. This includes exercise and a meal plan rich in vital nutrients that could help with weight loss.

In this post, you’ll learn how to design a healthy weight-loss program. Follow the steps below to create a journey designed to meet your needs, lifestyle, and goals.

1. Set Realistic Goals

Setting realistic goals is essential to effective weight loss. But first, what does the term ‘realistic’ mean? Realistic goals are achievable goals within a specific amount of time.

For instance, losing 1-2 pounds per week is a realistic goal. Generally, you need to burn 500-1000 calories a week to lose 1-2 pounds per week, which you can achieve through regular exercise and a reduced-calorie diet.

A realistic weight-loss goal depends on your weight. Losing 5% of your current body weight is considered doable, at least for a starting goal. If you weigh 200 pounds, you need to lose at least 10 pounds per week. Losing even as little as 5% of your current body weight is enough to reduce the risk of developing chronic health conditions, such as type 2 diabetes and cardiovascular disease.

When you set a goal, consider the process and outcome goals. Process goals are more important than outcome goals because your lifestyle is crucial to weight loss.

2. Customize A Weight-Loss Diet Plan

Diet plays a vital role in your weight-loss journey. An effective weight-loss diet plan should focus on essential nutrients that may help you lose weight. These include the following:

  • Magnesium

Magnesium helps regulate and normalize metabolism, helping you lose weight over time. It also reduces insulin resistance, which aids the body in breaking down glucose molecules. This helps prevent fatigue, weight gain, and other health complications.

Foods highest in magnesium include whole grains, legumes, fruits, vegetables, nuts, and seeds. You can also take magnesium supplements but talk to your doctor first to avoid possible complications.

  • Vitamin D

Vitamin D, or calciferol, is an essential fat-soluble nutrient with a wide range of health benefits, including stronger bones and an immune system. Aside from that, it could also support weight loss. It helps prevent weight gain and aids in reducing body fat.

Foods rich in vitamin D include salmon, trout, milk, beef liver, fortified juices, tuna, cod liver oil, and sardines. You can also boost your vitamin D levels by increasing your exposure to sunlight. Your body uses UV as a precursor in producing vitamin D naturally.

  • Vitamin C

Vitamin C or ascorbic acid, helps boost the immune system and prevent disease. It may not help reduce weight, but as an antioxidant, it helps protect your cells and ensures a healthy and sustainable weight-loss journey.

Vitamin C also helps people who are trying to lose extra pounds by preventing inflammation and the formation of free radicals. Free radicals can cause hormonal problems and insulin resistance, which promotes weight gain.

  • Carotenoids

Carotenoids refer to biologically active compounds, such as lutein, lycopene, and beta-carotene. Experts believe that an increased carotenoid intake can reduce body mass index, leading to lower body weight.

This is probably due to the nature of carotenoids being an antioxidant. Like vitamin C, carotenoids can help reduce inflammation associated with weight loss. This prevents insulin resistance and hormonal imbalances, promoting weight loss.

Carotenoids can be found in sweet potatoes, carrots, red bell pepper, mango, pumpkin, and cantaloupe.

  • Iron

Iron enables hemoglobin, which is an essential component in red blood cells, to transport oxygen throughout the body. This promotes energy metabolism, encourages weight loss, and lowers body mass index.

Healthy sources of iron include dark chocolate, lentils, beef, kidney beans, chickpeas, white beans, fortified products, and tofu. If you’re sensitive to any of these sources, consider taking iron supplements and vitamins. But consult a doctor first to prevent health complications.

In addition to these essential nutrients, here are some weight-loss diet tips you might need to consider:

  • Reduce added sugar intake as much as possible.
  • Choose low-fat food products.
  • Always pick whole grains over refined grains.
  • Consume healthy fats, such as olive oil, avocado, nuts, nut oils, nut butter, and vegetable oils, in moderation.

By following these tips, you can achieve a safe and healthy weight-loss diet program.

3. Set Time For Exercise

Exercising is an effective way to shed extra pounds. It also offers a wide range of health benefits, such as strengthening bones, improving mood, promoting a healthy heart, regulating blood sugar levels, and lowering the risk of chronic disease.

Below are some of the best exercises worth including in your weight-loss journey:

  • Walking

Walking is a great way to lose weight—and for many reasons, such as:

  • It doesn’t require special equipment.
  • It doesn’t overwhelm the body.
  • It’s easy and convenient—even people who aren’t physically active can do it.
  • It can be done anytime, anywhere.
  • It’s a low-impact exercise—it won’t put a strain on your joints.

A thirty-minute moderate walk can help burn 175 calories. Try to walk at least 3-4 times per week, and increase the frequency and duration of your walks from time to time.

  • Jogging

Jogging is more intense than walking. A 30-minute jog can help an average person burn around 280 calories. If you want more intense exercise, consider running, which can burn 360 calories every 30-minute run.

What’s great about jogging is that it helps burn visceral fat. This type of fat is unhealthy because it covers essential body organs, increasing the risk of developing chronic diseases, such as cardiovascular disease and type 2 diabetes.

To get started, try to jog or run for 20-30 minutes at least three times per week. Make sure to take a break whenever necessary. Gradually increase the frequency and duration from time to time.

  • Weight Training

Weight training is another popular option for people who are trying to shed extra pounds. A 30-minute weight training can burn around 105 calories. In addition, it promotes muscle growth and builds strength, which can improve resting metabolic rate or the amount of calories your body can burn at rest.

Examples of weight training exercises include push-ups, sit-ups, triceps dips, squats, and burpees. Start with three sets with 8-10 repetitions 3-4 times a week. Gradually raise the frequency and intensity from time to time.

  • High-Intensity Interval Training

High-intensity interval training, or HIIT, refers to intense short-term exercises with recovery periods in between. Usually, one session lasts 10-30 minutes and burns more calories than walking, jogging, running, and weight training.

On top of that, a 2022 study found that HIIT was effective in burning visceral fat, or the type of fat linked to various chronic diseases.

  • Swimming

Swimming is a great way to lose extra pounds. A 30-minute swim can help an average person burn around 210 calories; however, it depends on the stroke performed. Experts believe breaststroke and butterfly strokes can burn more calories than freestyle and backstroke.

Aside from reducing weight, swimming can improve body flexibility, lower cholesterol levels, and optimize blood triglycerides. Plus, it’s a low-impact exercise, making it ideal for people with joint-related injuries or pain.

Other exercises you may consider include yoga, Pilates, and cycling. Like swimming, HIIT, and jogging, these exercises can help burn calories and offer a range of health benefits. They can also help improve overall strength, reduce back pain, relieve stress, and lower the risk of chronic diseases.

4. Optimize The Quality Of Your Sleep

When it comes to losing weight, sleep is just as important as exercise and diet. Unfortunately, people these days aren’t getting enough hours of sleep, let alone quality sleep.

If you can’t lose weight despite a diet and regular exercise, poor sleep quality might be the one to blame. Here are the reasons why getting quality sleep is essential in your weight-loss journey:

  • It Helps Decrease Appetite

Getting enough sleep helps regulate moderate appetite. People who sleep at least seven hours per night have a lower calorie intake and decreased appetite. Furthermore, lack of sleep increases food cravings, fat and sugar intake, portion sizes, and hunger.

  • It Promotes Better Food Choices

Getting enough sleep helps improve brain function. This makes it easier for you to choose healthy food over guilty pleasures. Lack of sleep encourages an individual to consume foods high in sugar, fat, and calories to recompense the lack of energy.

  • It Prevents Late-Night Snacking

Going to bed earlier may help you prevent eating snacks late at night. Staying up longer creates a time gap for eating, especially several hours after dinner. This may result in weight gain and decreased fat oxidation. If you’re having difficulties avoiding late-night snacking, consider a small portion of protein-rich snacks like Greek yogurt.

Here are some helpful tips to achieve better sleep quality:

  • Create a sleep schedule. Choose a sleeping and waking-up time and stick to it as much as possible to reoptimize your internal body clock.
  • Create a comfortable sleeping environment. Make your bedroom cold (but not too cold), dark, quiet, and clutter-free.
  • Remove electronic devices from your bedroom. Blue-light exposure reduces melatonin production, making it hard to sleep at night.
  • Avoid caffeinated and alcoholic beverages at night. These beverages can boost your energy, preventing you from falling asleep at the right time.
  • Reduce daytime naps. Taking plenty of naps can make it hard to fall asleep at night. One 30-minute nap is enough to energize yourself throughout the day.

If you still find it difficult to sleep despite the tips above, consider visiting a doctor or a sleep specialist to diagnose your condition. You might be suffering from sleep apnea or insomnia.

5. Track Your Progress

Have you ever spent months of strict diet and exercise only to watch the scale get stuck on the same number? If you do, maybe it’s time to track your progress. Here are the parameters you need to track:

  • Body measurements. These include the upper arms, waist, hips, and legs.
  • Photos. Take photos and compare your before and after shots to see if there are differences)
  • Body fat percentage. Your local gym might be able to help you with this using their high-tech scanning systems—if they have one.
  • Weight. Compare your first weight measurement to see your weight loss progress.

Bathroom scales might be misleading at some point, especially if they’re too old and overused. If you have a 5-kg sack of flour, try to weigh it first and check if you can get the same number. Otherwise, buy a new one or visit your local gym or healthcare center for a more precise scale.

6. Look For Ways To Motivate Yourself

The process of losing weight is no easy undertaking. It can be stressful, overwhelming, and taxing at some point. This is why it’s important to find ways to keep yourself motivated throughout your weight-loss journey.

List down everything that matters the most to you, whether it’s a vacation or a hangout with friends. Then, look for a way to fit them into your schedule, especially when temptation strikes. For example, you may post an encouraging note on your fridge or pantry door. 

Also, choose people who can help lift your spirit when you’re down without shaming, embarrassing, or invalidating your emotions. Ideally, look for someone who can listen to your feelings and share common practices toward a healthy lifestyle—joining a support group might be a great option.

Final Thoughts

Maintaining a healthy weight is essential to your overall health. It helps reduce the risk of developing various health problems.

To design a healthy and sustainable weight-loss program, you need to include essential components, such as exercise, a positive mentality, and a balanced diet. But before you start, visit your doctor to find out if you have health complications you need to address immediately. This can help prevent potential problems that may arise during the weight-loss journey.

5 Tips to Lose Weight, According to Science

Do you want to lose weight but are afraid to take to most of the information on the internet about weight loss? It’s true that consuming the best meal replacement shakes for weight loss can work remarkably well. But there’s also nothing wrong with learning and using the five tips to lose weight, according to science.

This article highlights the five science-backed tips to lose weight without endangering your overall health.

Top 5 tips to lose weight as proven by science

Follow these tips, and you will complete your weight loss in much better shape than you started:

Eat more fibre

When soluble fibre absorbs water, it forms a gel that helps slow down the digestion of the food you consume. This keeps you feeling fuller for longer and effectively kills off hunger cravings. Moreover, fibre also helps control blood glucose in the human body. In other words, you end up reducing your calorie intake.

Fibre is a part of plant foods that the human body cannot digest. But it makes sense to consume fibre-rich foods, and your digestive system will thank you.

Examples of fibre-rich foods are:

  • Vegetables
  • Legumes such as lentils and beans
  • Whole grains
  • Fruits

Blackberries, raspberries, and strawberries are also excellent sources of insoluble and soluble nutrient-rich fibres. These foods help protect against chronic health conditions such as cardiovascular disease, diabetes, etc. These plant foods also offer several other health benefits because they are antioxidants and have anti-inflammatory properties.

Other rich sources of fibre include:

  • Tree nuts
  • Non-starchy vegetables
  • Lentils
  • Seeds, etc.

Minimize or eliminate sugar intake

Cutting back on sugar is an excellent way of minimizing the build up of fat in your body. You will find sugar in most beverages and ultra-processed foods. Even fruit juices are not sugar-free. Sugar is also present in high-fat foods like ice cream and candy and those high in carbs such as pasta and bread.

You can lower sugar intake by replacing all sugary beverages with plain drinking water. For example, avoid fruit drinks and soda since they are loaded with sugar. By replacing the calories in one sweetened beverage daily with water, you save hundreds of calories every week.

Get quality sleep every night

Many people interested in losing weight should not take getting high-quality sleep for granted. Getting quality sleep every night is critical to wellness and health. Sleep is crucial in brain function, immune health, and more. 

In addition, numerous scientific studies reveal that lack of sleep increases cortisol production, which boosts your body’s fat storage. Another study even showed that those who slept for at least 5 hours or less every night had more fat in their bodies than individuals who caught some Z’s for 7 hours or more every night.

Furthermore, if you don’t have enough sleep, your body increases the production of the appetite hormone called ghrelin. When this happens, you will start craving sugary foods and eventually eat more than you should to quell your hunger. 

When this cycle repeats daily, you will start gaining weight as you consume sugary foods, and your body stores excess calories as fat.

Manage stress

When stressed, the human body produces – and increases – cortisol production. Cortisol is the dreaded stress hormone that significantly increases visceral fat in the human body. Too much cortisol pushes your body to start storing fat in your midsection and soon increases deeper visceral fat.

Therefore, ensure you don’t allow chronic stress to take over your health and life. Instead, engage in mind-body activities like meditation and yoga, taking hot baths, or going for nature walks to reduce stress levels.

Focus on physical activities that work the large muscle groups in your body

Another aspect of taming fat involves physical activities. Performing workouts that work for every large muscle group – like your lower body – offers the most benefits. This is because large muscles burn more fat and calories and affect those hormones that regulate blood sugar and weight control.

Therefore, focus on deadlifts, squats, cycling, or running, which are dynamic exercises you should consider. Exercises also reduce inflammation in the human body and boost insulin sensitivity.

Focusing on a healthy lifestyle is crucial in helping you lose excess weight. Therefore, take these five tips to heart, apply them to your daily life, and you will start noticing visible and health-beneficial changes in your body.

pregnant woman suffering depression is looking at her psychologist doctor who is patting on her shoulder showing support during consultation

Self-Care Tips for Dealing with Prenatal Anxiety and Depression

Pregnancy, and the thought of bringing a child into this world evokes a range of emotions: from enthralling excitement to moments of fear. And guess what? All of these are normal!

Often, mums-to-be will experience anxiety about their baby and feelings of inadequacy about parenthood while pregnant. While these are thoughts shared by many, they can often become more severe and lead to prenatal depression. Research suggests that about 7% of pregnant women experience depression during pregnancy.

It can push you to greater worry, unhealthy eating habits, and poor prenatal care. That’s why it’s important to seek treatment early-on and avoid the development of postpartum depression.

UK baby brand Nuby shares top tips for coping with prenatal anxiety and depression to help you find your inner peace and balance.

 

Take your time

As the time for your baby to join your family approaches, the anxiety about your preparedness increases. You want to have everything ready for when your new arrival enters your home and you spend endless time planning every single detail.

But the truth is, you don’t have to get everything done all at once. As long as you have your newborn essentials sorted, the rest can wait. You will find that once your baby is here, you won’t have time to worry about having the latest baby gadget on the market or having not read that one parenting book.

Focus on what’s important – your prenatal care – and let go of the idea that you need to have everything done today!

 

Ensure adequate sleep

We can’t stress enough just how important adequate sleep is during pregnancy, especially if you’re suffering from prenatal anxiety or depression. Lack of sufficient sleep can worsen your depression symptoms, and it has a direct effect on your mood too. Sleep disruptions affect the function of the neurotransmitter serotonin and can contribute to the development of depression.

A good rest during pregnancy will prepare you for labour and for many sleepless nights after your baby is born, so make the most of it while you can.

Turn your sleep routine into a ritual you’re looking forward to. A pregnancy pillow can make your sleep more comfortable, while a soothing bath and a massage from your partner can help you drift off to sleep faster. And don’t shy away from taking daytime naps when you need them!

 

Practise mindfulness

Anxiety is nothing more but a projection of negative thought patterns that are playing with our mind, emotions, and behaviour. To calm our mind, we need to calm our worries.

Mindfulness comes to rescue to enlighten the path of calm, joy, and alignment.

Research by Leonardo Lucena et.al. shows that pregnant women suffering from pre-natal anxiety or depression had signs of improvement due to mindfulness and emotional regulation.

Mindfulness can take many forms: from breathing techniques to meditation. It helps us recognise our negative thought patterns and replace them with more positive ones, thus calming our mind.

It has a positive effect on your baby too. Mindfulness meditation has the potential to decrease the production of the stress hormone (cortisol) and increase the production of the pleasure hormone (endorphins). Endorphins have a pain-relieving effect and through the connection with the placenta, they can calm the baby and reassure it of it’s safe, thus helping with childbirth.

 

Stay physically active

Contrary to what some people might think, staying physically active while pregnant is recommended by the NHS. Of course, it’s best to consult yourself with your healthcare practitioner beforehand, but generally, mild exercises are safe to perform.

Pregnancy yoga, for example, fuses flexibility with breathing techniques and mindfulness to help you calm your mind and restore your prana. Prenatal yoga can not only reduce symptoms of stress and depression, but it can also increase blood flow, which is healthy for your baby, and also improve your labour experience.

 

Eat a healthy diet

A healthy diet will promote both yours and your baby’s health and will help you alleviate some of the depression symptoms. There is a strong link between diet and depression. Poor diet can cause depression and vice versa – depression can lead to unhealthy eating habits.

It all comes down to the neurochemicals in our brain, such as serotonin, dopamine, noradrenaline, and gamma-aminobutyric acid (GABA). Neurochemicals are produced by the body through the foods we consume, and low levels of them can lead to depression.

A healthy diet for prenatal depression comprises of protein, complex carbohydrates, omega-3 fatty acids, vitamins, and minerals. The NHS recommends eating lots of fruits, vegetables, fish, beans, and eggs during pregnancy.

If you’re struck by the pregnancy blues leading to depression, there is nothing to worry about. Pregnancy and childbirth are quite emotional events, and you’re allowed to have all sorts of feelings. If your feelings of anxiety and depression are more than just passing moments, it’s recommended that you seek advice from your doctor or midwife. The important thing is to take care of yourself and your baby, and everything will work out just fine!

Male College Student Meeting With Campus Counselor Discussing Mental Health Issues

4 Practical Ways To Deal With Domestic Abuse

In the UK, approximately 1 in 5 adults aged 16 years old or older have experienced domestic abuse after turning 16. That’s 10.4 million people. Domestic abuse is a huge problem in the UK, and can affect both men and women.

The Government defines domestic abuse as ‘any incident of threatening behaviour, violence or abuse (psychological, physical, sexual, financial or emotional) between adults who are or have been in a relationship,’ or ‘between family members, regardless of gender or sexuality.’

In this piece, specialist domestic abuse solicitors Beecham Peacock explore four practical ways that you can support somebody dealing with domestic abuse.

 

Key Findings:

  • 1 in 5 adults aged 16 years old or older have experienced domestic abuse.
  • The number of domestic abuse-related crimes recorded by police in England and Wales increased by 7.7% in 2022.
  • The Crown Prosecution Service (CPS) domestic abuse-related charging rate in England and Wales increased for the first time in four years to 72.7% in the year ending March 2022.
  • The National Domestic Abuse Helpline delivered 50,791 support sessions through phone call or live chat in the year ending March 2022.
  • The police recorded 1.5m domestic abuse-related incidents and crimes in England and Wales in the year ending March 2022.

 

Signs Of Domestic Violence And Abuse

Physical marks and other telltale indications of domestic violence may be simple to spot. Others might be things you can conveniently explain or overlook.

Someone who is being physically abused may have regular bruises or physical injuries associated with being choked, punched, or knocked down — and they are likely to have a weak or inconsistent explanation for these injuries.

Domestic abuse can have a significant emotional impact and leave victims feeling hopeless, helpless, or depressed. People who have experienced domestic violence may come to believe that they will always be under the abuser’s control, or be constantly on edge to the point where they can never truly relax.

If you begin to notice a negative change in a friends’ behaviour, as well as a growing number of unexplained injuries, it is possible they may be dealing with domestic abuse.

 

Dealing with Domestic Abuse

 

  1. Start a conversation

If you have noticed some of the above signs in friends – such as hiding bruises with clothes or a reluctance to talk about where their injuries have come from – they may be a victim of domestic abuse. If this is the case, they are likely to find talking about it difficult.

It might be worth initiating a conversation and explaining your concern, along with reassurance that you would be discreet with any information you share. Allow the conversation to develop at a comfortable pace rather than attempting to force the other person to open up.

If the individual does want to speak, pay attention to what they have to say without passing judgement, giving suggestions, or making judgements. If you pay close attention, the person will probably tell you exactly what they need. Just give the speaker a chance to finish their sentence.

 

  1. Validate the victim’s feelings

Victims of domestic abuse can often feel conflicted about their partner or abuser and their situation. These feelings are often a combination of guilt, despair, love and fear.

It’s important that you validate their feelings by letting them know that these conflicts are normal. However, it’s also crucial to stress that using violence or emotional abuse is unacceptable and that living in constant fear is not normal.

In some cases, victims may not realise that their circumstances are not normal because they have no other models for relationships and have gradually become accustomed to the cycle. Regardless, it’s important that the person in question feels your support and validation – often these feelings can empower domestic abuse survivors to take action, in spite of their fear.

 

  1. Offer informed support

Help the victim find support and resources. Look up telephone numbers for shelters and social services or explore legal options or support groups – it can be helpful for a survivor of domestic abuse to know they aren’t alone.

Women can call The Freephone National Domestic Abuse Helpline, run by Refuge on 0808 2000 247 for free at any time, day or night. The staff will offer confidential, non-judgemental information and support. Men can call Men’s Advice Line on 0808 8010 327 or visit the webchat at Men’s Advice Line for non-judgemental information and support. Specialist emotional and practical support is available from Galop on 0800 999 5428 for LGBT+ survivors of domestic violence.

You’ll also want to help them get information on any laws regarding protective orders/restraining orders and child custody information. Ultimately, the decision to bring legal proceedings against an abuser lies with the survivor. Depending on the nature of each case and the victim’s preferred outcome, there are various different routes to explore. If the case goes to court, the victim may be expected to give evidence against an abuser. Specialist legal teams can coach victims through this process, but please be aware this can be difficult, both mentally and emotionally. If a case goes to trial, the abuser could face a prison sentence, and could also be subject to a restraining order – which could help give peace of mind for safety.

If the victim has received an injury as a result of crime or violence, they may be entitled to receive compensation through the Criminal Injuries Compensation Scheme.

For many people, the associated costs are a barrier to pursuing and receiving the proper help and support from solicitors. However, subject to a means assessment, victims could be entitled to receive legal aid to help pay fees.

 

  1. A Safety Plan

Assist the victim in developing a safety plan that can be used if there is further violence or if they decide to escape the circumstance. Making a plan may help them visualise the steps that are necessary to break the system of abuse. In many cases, this preparation is as much mental as physical – often domestic abuse survivors cannot even fathom the thought of leaving, for their own safety.

The decision to leave and seek support must be made by the victim of domestic abuse, even though it may be your natural instinct to “rescue” someone you care about from abuse. The first step for you, however, is awareness. By regularly checking in with your family and friends and learning the signs of domestic abuse, you could help prevent further harm, and even save a life.

skogafoss waterfall in Iceland

How Getting into Blue Spaces can Improve your Well-Being

From seas to rivers, canals and even fountains, a blue space is defined as any place where you are close to an area of water.

We tend to hear a lot about green spaces and how they can benefit our well-being – but what about blue spaces? There’s growing evidence and ongoing research discovering the lesser-known but powerful benefits of what’s known as blue therapy. For example, one recent study concluded that people who had grown up having spent time around blue spaces reposted better mental health as adults. In fact, being around blue spaces may be even more beneficial than green spaces.

 So, let’s take a dip into what makes blue spaces so good for our well-being.

 

1. Water quietens your mind

If you’ve ever felt soothed by the gentle crashing of waves or the trickle of a stream, it could be because the sound of water is an example of what’s known as pink noise. You’ve probably heard of white noise before, and pink noise can have a similar effect.

The main difference is that pink noise has a lower pitch than white noise, so it’s less of a static sound and more of a steady background hum. It’s sometimes known as ‘ambient noise’, which can include a lot of natural sounds such as water. The lower frequencies filter out higher-pitched sounds, and as such, pink noise is said to have a much more relaxing effect. Just imagine the low rumbles of waves crashing against the shore.

The repetitive dips and swirls of flowing water can also be quite meditative to watch, whether you’re at the beach, taking a break next to a gently moving river, or sitting by the edge of a fountain.

 

2. It lifts your mood

In part because of the soothing effect of water, being in a blue space can help to lift your mood and reduce feelings of stress and anxiety. Physically being in the water can have an even greater benefit than observing it alone. It can cause our bodies to go into a more relaxed state where our heart rate slows down, and our blood pressure lowers.

The colour blue itself is also known for being a colour that helps you to unwind and feel calm. So even if you only get a chance to sit and watch the water, you can still experience the peace and stillness that it brings. Being battered by wind and rain, however, is not quite as relaxing, and seas can be especially rough during the winter months. If you’re planning on venturing to the coastline, remember to wrap up and carry a windproof umbrella to keep you sheltered from any gales.

 

3. Water can encourage exercise

Standing in front of a body of water, it can be pretty tempting to dip your toes in. It’s true that water facilitates lots of different kinds of exercise and activities, which can have a huge positive impact on your well-being. Exercise encourages the release of feel-good hormones, which elevates your mood – not to mention the benefit it has on your physical health, which can reduce your risk of developing certain health conditions.

Swimming, sailing, paddleboarding – or even surfing and diving if you’re feeling more adventurous – can give you all the benefits of exercising while you’re also soaking up the calming, rejuvenating effect of water.

 

4. Builds your connection to the environment

Spending quality time around natural sources of water can also help to build your connection to the natural environment. Quality time is not just about being near water, it’s about appreciating the blue space and paying attention to the sights and sounds.

Deepening this connection has been shown to have a positive impact on your well-being, as well as building your respect for the natural world. All the benefits mentioned so far in this article can depend on the quality of the blue space. A murky canal or a beach covered in litter probably won’t have the same calming effect as crystal clear waters and sandy beaches.

You’ll find many local initiatives to get involved with that aim to revive some of the UK’s blue spaces. They’re not only great for supporting blue spaces but also give you a chance to meet new people.

We’re lucky to live on an island such as the UK, where we’re literally surrounded by vastly different blue spaces. From the tranquil lochs in Scotland and the rugged coasts of Northern Ireland to the surfing paradise that is Cornwall’s beaches. Even in land-locked towns and cities, you’ll probably be able to find an urban blue space – whether that’s a canal, fountain, or swimming pool.

You’re never too far away from the relaxing power of blue spaces. So, once in a while, remember to take some time away from your usual hectic lifestyle to find peace and calm and let the water work its magic on you.

Top Strategies and Techniques for Successful Weight Loss

Many of us could lose a pound or two, and it bothers us that we couldn’t. Some people seem to be fit and healthy with no effort, but it seems like an insurmountable challenge for those struggling to lose a few pounds. This is especially true if we have some issues that have to do with genetics – a double chin, perhaps, or those pesky love handles or flabby arms. You’ve probably done it before – a fad diet that seems to work only for a short time, and then you return to your former state. They say it’s not about dieting per se – it’s about changing your lifestyle. And there are a few strategies and techniques to help you along. What are those? Here are the top strategies and techniques for successful weight loss.

Eat more slowly and learn to enjoy your food

The first strategy you can employ is to eat more slowly and enjoy your food’s taste, flavour, and texture.
When you eat, you have to savour every bite of food – chew slowly and deliberately, and only go for foods you really like. Then once you have chewed up all the food, swallow slowly as well. This is a good technique because we only feel full after about 20 minutes of eating – so when you eat your food slowly, you’ll feel full before you know it.

Also, you should enjoy what you eat. Try out new foods – in other words, be adventurous. Perhaps there’s a new vegetable or fruit you haven’t tried yet. Maybe there’s a new recipe that you’d like to try, too. Add different spices and herbs to your meals. Don’t be afraid to experiment with food – there is an endless variety of ingredients worth trying at least once! Finally, when you eat, do it with pleasure – turn off the television, get off your phone, and focus on the food you are eating. If you do this, eating will be more pleasurable, and you’ll have a better relationship with food overall.

Try weight-lifting

Yes, we all know how important cardio exercise is to our bodies – and it’s crucial to do it as often as you can, about two to three times a week. If you’ve had fat-dissolving injections (such as Aqualyx), it’s even more important for you to maintain your body weight and keep those fat cells from returning! This is where lifting weights come in, too. Make it a point to lift weights about two to three times a week; you can start with moderate weights and then gradually shift to heavier weights. When you do two to three sets (with 10 – 15 repetitions), you can enhance your muscle mass and develop more toned abs, arms, glutes, and so on. When your body has more muscles, it is more than likely that the food you consume will be converted into fuel instead of fat.

Don’t forget to get enough sleep

We’re sure you’ve heard this before, but we can’t stress it enough – get more than enough sleep. When you don’t sleep enough, you will have increased levels of ghrelin – the hormone that dictates hunger. And worse, you will have higher levels of leptin – the hormone responsible for weight gain. Have you ever noticed that you tend to crave sweet and salty foods when you lack sleep? This is the culprit, and it’s
critical to have balanced, healthy hormones if you want to lose weight – and keep it off.

While there are many weight loss strategies available, private weight loss surgery is one option that has been shown to be safe and effective for patients who are experiencing obesity and its health consequences. However, it’s important to note that weight loss surgery should be considered a last resort after other methods, such as making small, achievable changes to your lifestyle, have been tried and failed.

Young woman showing dance exercises to the people during classes in gym

Experts Explain How Dance Can Improve Your Mental Health

Did you know that dancing lowers the risk of developing dementia and other mental illnesses by as much as 76%. White matter deteriorates with age, but research shows that dancing is a great way to slow this process.

The worlds leading dancewear retailer BLOCH has collaborated with industry professionals to share the top ways dancing can positively affect mental health. With dancing being such a fun and widely accessible activity, we’ve worked with health experts to show the how the benefits are sure to motivate you to try and get moving on your favourite songs a bit more often.

 

1. Dancing is a foundation for mindfulness

Christine Nowicki, Licensed Clinical Social Worker and former ballet dancer, describes dancing as a great way to practice mindfulness. “Dance is an immersive training in body awareness. Dancers know exactly how to check in and notice where their bodies are in space, what their posture is like, where they are holding tension, where they are collapsed…the list goes on. This is a huge asset when it comes to learning mindfulness.” The awareness of thoughts, emotions, and physical sensations is often practiced within meditation tactics, which further highlights the impacts of dance on mental wellbeing. 

 

2. It’s a mood-booster activity

Studies over the years have proved that dancing not only reduces stress and helps with self-esteem but also significantly improves one’s mood. Raven Gibbs, psychotherapist and professional dancer comments: “When you dance, the brain also begins to release dopamine and endorphins. The release of dopamine is a natural mood boost while the release of endorphins helps to relieve feelings of pain and distress, which helps you to relax. Releasing endorphins also helps us as humans to feel closer to and bond with others. This support helps to reduce feelings of worthlessness which further works to increase the quality of life”.

 

3. Dancing allows you to focus and escape

Many dancers would say that dancing makes them escape reality. However, that might also be true of the increased focus and attention a dance routine implies. Colleen Wenner, Clinical Director explains: “As you practice and master different steps and routines, your memory, focus, and attention improve. Pattern recognition skills also increase when you learn new dances and help you concentrate better. Dance is ultimately about the joy of movement and you’ll find your life becomes more fulfilling when you’re able to only focus on the present moment but also move your body in ways that make you feel happy”.

 

4. It provides a sense of togetherness

Particularly if you decide to join dance classes or simply dance with your friends at a party, dancing often promotes a sense of community and togetherness. Dr. Harold Hong, a board-certified psychiatrist at New Waters Recovery says: “Even if just for a few hours, social dances like jazz help reduce isolation and loneliness, two major risk factors for mental illnesses”.

 

5. The dance endorphins improve your sleep

Physical activity has well-documented mental health benefits, and dance is a great way to get moving. As a result of the endorphins released when dancing, your heart rate increases. After the practice you feel tired and relaxed, which ultimately improves your sleep quality as well. 

 

6. Dancing is an unapologetic way of self-expression

Finally, dancing provides an outlet for self-expression! When people suffer from mental health problems, they often have a wide range of emotions they don’t know how to articulate or let out. Having a non-verbal language to channel your emotions and experiences into can be extremely liberating. There are some things words can’t express quite so well, but dance can often help with that. 

Healthy athletic man and woman wearing VR glasses workout exercise on cycling machine in virtual reality cyberspace at fitness gym.

VR and Jazzercise: Five Fitness trends to Watch Out For in 2023

  • Jazzercise is set to make a comeback in 2023
  • Dance experts reveal five fitness trends to look out for in 2023, including virtual reality workouts

 

Jazzercise is expected to be make a comeback as one of the biggest fitness crazes of 2023, with searches for the dance party workout up a massive 238% in 2022.

Other fitness trends that are experiencing a surge in interest are Pilates, barre and even VR fitness.

Dance experts at BLOCH have highlighted five workouts that are set to be huge in 2023.

 

Jazzercise

Experiencing record of levels of interest in the UK, Jazzercise looks like it will be making a big comeback in 2023.

First invented in 1969 in Illinois by student, Judi Sheppard Missett, it blends jazz dance, Pilates, kickboxing, resistance training and yoga in fast-paced, energetic routines that are designed to improve endurance, strength and flexibility.

 

Pilates

Search interest for Pilates peaked in 2022, the highest search interest since 2010, almost doubling since the start of the year (up 92%). First invented by German personal trainer, Joseph Pilates, in the early 20th century, it is now practiced all over the world.

 

VR fitness

Currently taking off across the US, with search interest increasing by a whopping 317% in 2022, virtual reality workouts could take off in 2023.

A very new age way to get fit, users with a virtual reality headset, such as the Meta Quest 2, can download various fitness apps to play games and do workouts from the comfort of their own home.

 

Barre

Brits searching for Barre fitness has gone up by 134% in 2022, showing this low impact, strengthening workout is growing in popularity.

Barre workouts are a blend of yoga, Pilates, and ballet, with many health and wellbeing benefits, such as increased strength, balance and posture, as well as helping to alleviate stress.

 

Zumba

Whilst Zumba isn’t a new trend, it is experiencing a significant peak in search interest in the UK, up by 200% in 2022.

This dance workout involves cardio and Latin inspired dance, having been founded in 2001 by Colombian dancer and choreographer, Beto Pérez. By 2019, it had 15 million weekly participants across 180 countries, which could well go up in 2023.

 

Cathy Radovan, COO at BLOCH, commented:

‘”Over the last year, we’ve seen a huge increase in adults looking for different ways to stay healthy. It’s great to see dance fitness, such as Jazzercise, experiencing such a big interest across the UK. You don’t need to be an expert to get started with dance fitness; it’s simply about moving your body and having fun – all while getting fit!”

To find out more about BLOCH. please visit: https://uk.blochworld.com/

digital detox and leisure concept - close up of gadgets in basket on table and woman reading book at home

Why You Should Ditch the Digital for a Detox Escape

Deciding to ditch the digital world for a while and reconnect with nature is a great way to detox yourself from the stress of everyday life. Whether you are looking to run into the Alps or swim in the ocean, leaving your devices behind can be the best thing for your well-being.

With most of us using multiple devices daily and nearly 70% of people still working while on holiday, it is more important than ever to put down your devices and step away from your screens.

Here, we will explore the benefits of a digital detox and ways you can achieve this.

 

Benefits of a digital detox

 

Reconnect

Detoxing yourself from digital technology won’t only help you reconnect with friends and family, but it can also help you reconnect with nature and yourself. By spending time away from social media, emails, and other daily life stressors, you can begin to prioritize your own mental and physical well-being.

 

Sleep better

Staying away from technology can also help improve your sleeping pattern and quality of sleep. Blue light, which you are exposed to through your phone, can disrupt your sleep and affect your melatonin production. And this is not only from using your technology before bed; exposure to it throughout the day can produce the same effect.

 

Improve mental health

Reducing your screen time can also help boost your mental health. It is no secret that social media can negatively influence mental well-being; from the stress of appearing perfect to comparing yourself to others, it is manipulating emotions to maintain engagement. Removing yourself from constant engagement can benefit you mentally and physically as you remove the negative impacts driven by technology.

 

Increase attention

A digital detox can also benefit your attention span, making it easier to concentrate on tasks. Devices are increasingly made for efficiency and speed, dragging our attention spans and patience with them. By removing yourself from technology, you can concentrate for extended periods and have a sharper focus and attention to detail. This will not only improve your quality of life and relaxation, as you notice more in your immediate vicinity, but you might also benefit from a better quality of work when you return from your holidays.

 

How to achieve a digital detox

 

Try new hobbies and activities

A digital detox doesn’t mean boredom. You can use this time to experiment with new activities and hobbies, whether painting, mushroom foraging, or learning a new language. Alongside the increased attention span, you might find it easier to enjoy new hobbies and learn new skills.

 

Explore nature

With no need for signal or Wi-Fi, you can explore even more remote areas you might not have considered before. Using this time to explore nature can help your mindfulness and connection with your emotions. Spending time in nature can help reduce ruminations, making you less stressed and more likely to find calmness during your time off than if you were to spend the time indoors.

 

Gather with friends and family

Use this time away from your technology to reconnect with friends and family. Rather than receiving updates on their lives and celebrating through social media, make sure to group your nearest and dearest for a technology-free occasion. This could be at your home or, if the temptation of technology is too much, out in nature, such as at the beach or in the woods.

Organise a day without your phones, and make sure you plan thoroughly. You may want to buy some meat and gas for BBQs to host a fantastic meal at a campsite, or you could spend the day hiking through your nearest nature reserve with only a map and written directions.

 

Go on a digital detox holiday

And if you feel a self-imposed digital detox might be too challenging to start with, plenty of locations can help. Finding a digital detox hotel or spa retreat can encourage you to step away from the screens and focus more on yourself. These locations often have a variety of activities, too, helping you learn new foods and cultures without needing your phone.

Give yourself time to “switch off” and remove yourself from the digital landscape. Instead, find yourself exploring nature, reconnecting with friends, and finding new hobbies. By embracing a digital detox, you can learn more about yourself, reset your mindset away from the stressors of work and daily life, and improve your mental and physical well-being in time to return to work. Whether you enjoy BBQs on a beach with friends to reflect on memories or you try your hand at bird watching in the Algarve, by leaving your devices behind, you can begin to experience life more.

Exercises That help You Stay Calm

When you’re under pressure, do you find it hard to stay calm? Our life can be overwrought, with deadlines looming and essential tasks waiting for us. This can lead to nervy and anxious moments.

Relaxation techniques can be used to take a break from the hectic world around us and help us reconnect with our inner selves. Many exercises can be performed to relax the muscles, including breathing, meditation, and yoga.

They can also include visualisation, aromatherapy, and music and art therapy. Each exercise has its own unique benefits, and many of these techniques can be done quickly and easily, making them an excellent way to stay calm and relaxed.

Here are six exercises that can help you stay calm and centered.

1. Deep Breathing Exercises

Deep breathing exercises can be used to help relax the body and mind. You can perform a deep breathing exercise by lying on the ground or sitting quietly in a comfortable space. Close your eyes if you’re comfortable doing so, and take slow, deep breaths by focusing on the sensation of air entering and leaving your body.

Inhale deeply through your nose for 4-7 seconds, hold it for a few moments, then exhale slowly through the mouth. Observe how each breath feels as you take it several times.

2. Swimming

Swimming and other types of exercises in the water can help improve relaxation. In addition, participating in activities like swimming, yoga, aerobics pool classes, or doing a floating exercise can be very helpful for managing stress levels.

Being submerged in water stimulates the body’s parasympathetic nervous system (relaxation response) to reduce stress hormones and anxiety. Additionally, being in the water encourages using all major muscle groups, which can help improve mood.

3. Dancing

The act of dancing is an excellent method of reducing stress and anxiety, as well as staying calm. Endorphins are naturally released during dancing and help reduce stress and improve focus.

Cardio exercises are essential for improving dancing skills and increasing heart rate and blood flow. Although most cardio exercise doesn’t require heavy equipment, but some do. If you need gear for cardio exercise, check out reliable online stores such as Cardioonline.

4. Meditation

Meditation is an ancient practice that is known to help reduce stress. Meditation involves focusing your attention on your feelings and the present moment. This type of mindfulness practice can help with symptoms such as anxiety, depression, irritability, and restlessness.

You can practice meditation in a variety of ways, such as breathing exercises, walking meditation, and guided meditation. Regular practice can help you stay calm during stressful times, and practices such as yoga and tai chi also combine meditation techniques with physical activities to further reduce stress levels.

5. Walking

Walking is great for when you’re feeling overwhelmed and stressed out. Walking involves being mindful of your body and aware of where you are as you move. This type of exercise can be performed indoors as well as outdoors.

When walking, take notice of the sensations in your feet and your legs as you move. Maintain a steady pace and concentrate on each step. Avoid getting stuck in perfectionism, and let yourself enjoy the process.

6. Stretch Your Muscles and Limbs

The benefits of stretching include reducing stress and relaxing tense muscles. Take a few deep breaths before beginning, and find a comfortable position.

Start by rolling your neck and shoulders, then move down your arms flexing your wrists as far as you can, and stretch out each of your fingers.

Next, slowly bring one of your legs up and hold it in place for 10 seconds before slowly releasing it. Repeat this with the other leg, then complete the exercise by twisting your torso and reaching up toward the sky.

Conclusion

Exercise in almost any form can help you both physically and mentally. From deep breathing and physical exercise to improved listening skills and boxing, plenty of exercises are available to help you stay calm and find better ways to manage your stress.

Group Of Friends Taking Part In Book Club At Home

How Joining a Social Club Can Improve Your Mental Health

As women, we tend to prioritise our mental health. Indulging in self-care practices that boost our well-being and empower us has become a necessity.

One practice that is gaining popularity amongst ladies of all ages is joining a social club. From dog-walking and wine-tasting groups to book and fitness clubs, there are countless opportunities to bond with like-minded people while improving your well-being.

Here is how to find your tribe amongst the hustle and bustle of everyday life and boost your mental health.

 

The benefits of social interactions

The benefits of social clubs for our well-being go much beyond the social component. They are like a wellness shot for our entire system.

Being part of a group can provide a sense of belonging, support, and purpose, all of which can improve our mental health. It can weather out feelings of loneliness and isolation, which contribute to the development of depression.

Somehow, one-on-one connections in a pleasant environment have become a luxury nowadays. In a world where we often feel disconnected from each other, being either engrossed in work or distracting ourselves with technology, finding a way to connect with like-minded people is a must.

Engaging with people in a social setting helps us feel young, loved, and involved, thus improving our life satisfaction and contributing to longevity.

But the benefits of social interactions go beyond mental health. Our physical health can be massively improved too. A recent study found that older people who participated weekly in social activities reduced their risk of developing a chronic condition by 8% compared to no participation, and minimised the risk of developing two or more chronic conditions by 22%.

Attending these clubs also allows you to try new things, learn new skills, improve physical health, and meet new people. They are a reason to get out of your routine, dress in your favourite attire and bring your best self to the forefront of social interactions.

 

The book clubs’ craze

There are many social clubs you can join, and it’s important to find activities that align with your interests and values.

In 1996, Oprah Winfrey established her book club. She pioneered elucidating a sense of community and belonging amongst women who like to read and connect on a deeper level, empowering them to be modern-day bookworms.

“Over the course of my lifetime, books have helped me know that I’m not alone, even when I’m at my loneliest,” said Oprah Winfrey.

But she is not the only celebrity who is connecting women through their love for reading. Book clubs have become the epitome of female empowerment, with stars such as Reese Witherspoon, Emma Roberts, and Sarah Jessica Parker having book clubs that attract hundreds of members.

Whether they’re celebrity-led or hosted in your local bookstore, book clubs serve as a nudge for women to read new releases on Goodreads, share their thoughtful opinions with other book lovers, and spruce conversations around current and deeper topics.

 

Other social clubs to try

Social clubs not only provide a sense of community and connection but are also a doorway to engaging in other self-care practices that complement the social component and boost well-being. For the lady of today, a skincare and hair routine, along with choosing a desirable outfit, is an essential part of social events that can act as a self-esteem booster.

Joining a wellness or fitness club, for example, would encourage you to wear fashionable trainers and activewear that make you feel even better in your body and accentuate your progress. A wine-tasting club can inspire you to put on a red dress and heeled women’s boots in black while joining a fashion club can bring out your inner fashion diva.

Joining social clubs can motivate us to become our best versions and gain confidence in our bodies, style, intelligence, and social skills.

So, what are you waiting for? If your local wine and draw club or dog-walking group is calling upon you, gift yourself the chance to connect with like-minded people and do something nice for yourself.

Not only will you improve your mental health, but you’ll also have fun and potentially make some new friends in the process. Your mental health (and your wardrobe) will thank you.