Easy ways to stress less every day

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Life is busy, demands grow every day, the need to be Insta perfect plays on our minds and sometimes things can just get too much. It is just as important to look after your mental health, as it is to keep tabs on your physical wellbeing or things can start to get on top of you.

We have had a look at some simple ways you can take back control when it comes to feeling good about life and stressing less each day.

Think about how you start your day
For many people, anxiety is an issue and it can feel worse in the morning. To help with this, try to avoid activities that trigger your stress levels the moment you get up. Don’t look at your emails as soon as you wake, scroll through social media when you are at your desk and not in bed, and if coffee adds an edge, try a herbal tea and some meditation before hitting the caffeine.

List it
We aren’t talking about a to-do list, but a gratitude journal. Each day write down ten things that you’re grateful for and start to appreciate the little things we often take for granted, like family, health, food on the table and even the sun shinning. When you start to see what you do have and focus less on what you wish you had, shifts can be made and stress levels can go down.

And breath
Tuning into your breathing can make a real difference to how you feel as this really does affect your body. Think about it, when you are stressed out, your breathing becomes shorter and shallower, this can make you feel worse and a vicious cycle is set in place. Meditative breathing techniques can make a big difference to how you feel and allow you to become more relaxed and able to think straight. Start by simply taking deep, full breaths in through your nose, and exhaling slowly out of your mouth. Set aside ten minutes a day, more if you can, and just sit with your breath and feel the tension lift.

Get some exercise
Yes, we are all busy but there are real benefits for our mental health if we exercise. When you move your body releases endorphins, feel-good hormones, and when this happens it helps you to feel more energised and focused. This doesn’t mean hitting the gym twice a day or training for a marathon, but simply walking the dog, getting on your bike or taking a step class are all ways to bring good vibes into your life the natural way.

Be your own best friend
Have you ever stopped and thought about how you talk to yourself? Words like stupid, slow, lazy and failure are negative phrases we often use with ourselves, but now is the time to stop and be your own best friend and look after you.

Sleep it away
When we are tired, our worries seem to get worse and we find it harder to turn off and relax. Try to get yourself into a healthy sleep routine so you are able to give your body and mind time to recuperate and catch up. A set bedtime, having a warm bath with added essential oils, doing some yoga are all ideas that can have a positive impact on your mental health.

Live in the moment
It is all too easy to think about what went wrong in the past, or worry about the future, but why not start to enjoy and appreciate the here and now? You cannot change what has happened and we do not know what will happen tomorrow, next week or next year, so savour the moment and leave those worries at the door.

Team Pure Beauty

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Top tips for holiday health

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alcohol, anti-diarrhoea pills, anti-histamines, antiseptic gels and wipes, basic, bottled water, car, care, chill out, chlorine, citronella, cost, creams, Deep vein thrombosis, dirt, eating, energy tablets, ferries, first aid, food, fresh air, fresh fruit and veg, germs, ginger, heading off, healthy, ice cubes, Ill, illness, itching, legs, long-haul flight, loo, lurk, minor accidents, mosquitoes, nauseous feeling, online search, over-the-counter medicines, packing up, painkillers, partying, peace of mind, peppermint tea, planes, plasters, policy, Pre-holiday prep, protected, protection, redness, regular medication, rehydration salts, sand, school’s out, sick, sight-seeing, skin, STIs, strong smells, suffer, summer, swimming, symptoms, trains, travel bands, travel insurance, travel sickness, travel vaccinations, tummy bugs, walk, Warmer temperatures, wash your hands, well-earned holiday

School’s out for summer which means many of us are packing up and taking off for a well-earned holiday. With swimming, eating, sight-seeing and partying to do, the last thing you need when you go away is to be ill.

We have put together some top tips that will hopefully keep you healthy so you can chill out and get the break you deserve

Pre-holiday prep
Before you even get in the car, we would strongly suggest you have the following ticked off your to-do list:

Check if you need to have any travel vaccinations and get them done in plenty of time, the last thing you need is to get sick because you aren’t protected.

You might think travel insurance is a cost you can avoid, we think it’s something you can’t be without. Do an online search, find a policy that is right for you and you have the peace of mind knowing that if illness strikes, you can get care.

If you are on regular medication, make sure you have enough to take away with you, and a couple of days supply for when you get home.

In case of minor accidents, be sure to pack basic first aid items such as antiseptic gels and wipes, painkillers, creams, energy tablets, plasters, anti-histamines, and rehydration mixes.

Nip travel sickness in the bud
One of the first things that can go wrong on holiday, is when travel sickness kicks in. Cars, planes, trains, and ferries can all cause that horrible nauseous feeling and even lead to sickness, but you don’t have to suffer. Travel bands and over the counter medicines are one way to deal with this problem, as well as sipping on cooled ginger or peppermint tea. Sit somewhere away from strong smells in the fresh air and take deep breaths to help calm the symptoms.

Keep deep vein thrombosis away
Deep vein thrombosis is rare, but if you are taking a long-haul flight, remember to walk around the cabin and stretch your legs whenever you can. Drink plenty of water, avoid alcohol, and wear loose, comfortable clothes when you travel and if you are worried, there are special socks you can buy before you fly.

Stop stomach bugs before they start
Warmer temperatures, more people, differing cleaning standards and food being left out for longer than usual, are all reasons why stomach bugs can be rampant on holiday and they spread quickly too. The most important thing to remember is to wash your hands, or use an antibacterial gel, after going to the loo, as well as before and after preparing and eating food. Talking about food, while it might be tempting to try something new from a stall or market, this is where germs can lurk and as for the hotel buffet, just be careful about what you choose as you don’t know how long things have been sitting around.

Another really important thing you need to do if you want tummy troubles to stay away, is to only drink bottled water, try to avoid ice cubes from bars and if you’re going for salads and fresh fruit and veg, check they have been cleaned with bottled water.

If problems do strike, you will need to get some rest will the bugs and bacteria pass through your system. This really is the time for bottled water and while we would suggest keeping away from anti-diarrhoea pills, you might want to use rehydration salts. You can try drinking cooled chamomile or peppermint tea as this can be soothing and help you to sleep. If you can keep food down, plain toast and biscuits are a good idea – dairy products are not. If you can’t get things under control and are worried about dehydrating, find a local doctor and seek medical advice.

Mosquitos are not your friends
We know that you have to wear suncream, but you might also want to use an over the counter spray to keep mosquitoes away from your skin. You can also use a few drops of citronella: mix a little with your moisturiser, or use in a burner at night time (but keep an eye on this to be safe). However hard we try to keep safe, bites do happen and if they happen to you, go for an antihistamine tablet or try a cream as these will help to reduce annoying itching and redness, but also remember that aloe Vera products can help soothe bites. Try not to scratch as this can make things worse, and also leave you with scars.

Do not burn
When it comes to sunburn, prevention really is better than cure. Use a suncream that offers your skin the best protection, stay out of the sun between 11am and 3pm, and wear a hat for your head and glasses for your eyes. If you get burnt, take a shower to cool things down and wash away creams, sand, dirt, and chlorine, then apply an aloe gel to cool, calm and hydrate your skin. If things really have got out of hand, think blisters and sores, see a doctor, and don’t go out in the sun until things have cleared up.

Be protected
Coming back from a holiday with a tan is great, arriving home with an STI is not. By all means, go away and have fun, but take protection with you and use it!

Team Pure Beauty

How to make the world a better place, your way

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Walk along the road, go to the park or visit the local woods, and we are pretty sure you will see litter on the street, mess in the gutter and writing on the walls.

A sign of the times – maybe?

Something you can change – definitely.

We have some ideas on how small actions taken by each of us, can make a big impact for all of us in the world we call home.

Plogging
Don’t know what plogging is, where have you been? Well, the Scandinavian’s have come into their own again, as they conied this phrase by combined picking up litter as you run. Doing this means that as well as getting fit and active, this helps you clean up where you live and as you only need your trainers, a bag for life and some gloves to get started, what’s stopping you?

Catch the rain
Water butts are great because the rain water you collect keeps your garden healthy during the dry summer months without draining other resources. If you don’t have the space for a water butt, reuse bath water or collect the water when you’re in the shower and not only will you have green grass but lower bills.

How about a town makeover
Whether it’s a collapsed fence, stagnant pond or graffiti-covered wall, if you offer some time and TLC you can make your corner of the world look better. If you want to give something a new lease of life, get permission from your local council first, then get family, friends and neighbours involved and bring people together, for the better.

Cut down your emissions
Reducing the amount you use your car can really help to cut your carbon footprint, and it isn’t that hard to do. Instead of drving the car to go to the local shops, walk instead, share your commute to work with people who live close by and why not holiday in the UK, rather than taking a plane somewhere else in the world?

Give back
Life is busy, but giving your time to someone in need can be rewarding for you and very much appreciated by them. Helping an elderly friend with their library books, tackling the weeds in your neighbour’s garden, or helping out at the food bank might only be an hour to you, but it could offer a life line to someone else. By doing a quick online search you will find something that will work for you, and no matter where you volunteer, you will make a difference to others.

Buy less
If you want to produce less rubbish, why not simply buy less stuff? When you do shop, go for packaging that can be recycled, freeze what you aren’t going to have time to eat and before you splash the cash, make sure you really need what you are about to purchase, there are only so many jumpers and pairs of jeans you can wear.

Donate
Old and unwanted clothes, furniture and food might not seem much to you, but you will find that homeless shelters and charity shops will be more than happy to take them from you and there will be someone out there will give them a much loved home.

Grow your own
Flowers, plants and trees look pretty but they also remove CO2 from the air and replace it with oxygen, which is what we need. Why not think about taking up gardening, be that at home or in a local space, community garden, old people’s home or school and before you know it, you’ll be creating a welcoming environment and giving back to the world at the same time.

Grow your own
If you’re fed up of having to buy your fruit and veg in plastic bags, why not grow your own? By doing this, you will cut your plastic use, your food will be fresh and organic and if you freeze what you grow, you will have fertiliser free produce on tap.

Team Pure Beauty

How to keep your smile shining

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A bright, healthy-looking smile can make a great first impression and also improves your self-confidence and overall mood.

While we all do out best to look after our teeth, they can easily become stained as a result of smoking, poor oral hygiene, and consuming certain sugary foods and drinks like tea, coffee, and red wine.

We have had a look at how can look after your teeth and ensure your smile shines the way you know it can.

Brush your teeth twice a day, everyday
Brushing your teeth for two minutes, twice a day with a good quality fluoride toothpaste will help to remove the problem plaque that can cause bad breath, tooth decay, gum disease, and discolouration. Brush your teeth in a circular motion, paying attention to each tooth on all sides. Once you have finished, spit out any toothpaste residue, but don’t rinse your mouth with water or mouthwash as this will wash away the goodness of the fluoride in your toothpaste.

Don’t overbrush
Yes, brushing is an essential part of taking care of your teeth, but you need to make sure you do not overbrush as this can harm your enamel and expose the lower layers of your teeth, known as dentin. It is dentin that has a yellow tone, and it is impossible to whiten even with special toothpaste or professional teeth whitening treatments and kits. Brushing too hard can also cause your gums to recede which can make your teeth look longer, lead to increased sensitivity and, in extreme cases, tooth loss. These are things you all want to avoid, so if you have any questions about brushing, ask your dentist and they will be happy to help.

Floss, floss, floss
Remember to floss between your teeth at least once or twice a day as this can help prevent gums becoming inflamed, uncomfortable or bleeding when you brush. Use a clean section of floss or dental tape per tooth, slide it in between the teeth, and gently move it up and down to remove trapped food particles.

Use mouthwash in the morning
Mouthwash helps to kill bacteria, even in hard-to-reach areas. Use a mouthwash at least once a day, but not immediately after brushing, as this will wash away the residual fluoride from your toothpaste that helps keep teeth healthy.

Avoid sugary foods and drinks
It is a good idea to try to limit your sugar intake as much as possible for the sake of your teeth, as well as your overall health and wellbeing. If you do have it, eat it at meal times and sip plenty of water to help wash away some of the sticky residue sugar leaves behind.

Don’t smoke
Smoking can lead to bad breath, gum disease, mouth cancer, and tooth discolouration, so give it up, today and you will be so pleased you did.

Go to the dentist
It is vital that you have regular, six monthly check-ups at the dentist. Your dentist can identify problems in their early stages and advise on appropriate treatment so that your teeth and gums remain in excellent condition. Also see the hygienist as their specialist cleaning and care helps to keep your teeth, gums and mouth healthy, and your smile bright and shiny.

Team Pure Beauty

How to Beat Blue Monday

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With the 21st January, aka Blue Monday fast approaching, some of you might be feeling a little below per right now. It is cold outside, it’s still ages until payday and those resolutions that seemed like such a good idea on 31 December have been long forgotten, all of which can make you feel a bit miserable.

Fear not, it’s all doom and gloom. While can’t turn up the temperature or give you a winning lottery ticket, we do know that what you eat and drink can help ease the blues and beat the anxiety that makes life a little harder in the bleak mid-winter months.

Drink water
Yes, this one again. If you don’t keep hydrated you won’t feel at your best, your concentration will lapse, you may get headaches and you might also feel constipated and none of these things will help your mood. Cut down on fizzy drinks and high sugar squashes, and instead drink water with ice and add slices of lemon and cucumber to liven things up a little and keep a bottle on your desk and in your bag so you can sip during the day.

Keep an eye on caffeine
We know many people love a coffee first thing and a tea break mid-afternoon, but both of these drinks contain caffeine which might not help you if you are feeling blue. Caffeine is a stimulant and one which will give you a burst of energy at first, but then when you come down the other side it could make you feel anxious, depressed and disturb your sleep, especially when drunk before you go to bed. We don’t suggest you stop having your daily fix suddenly, as this could lead to nasty withdrawal symptoms, but it might be a good idea to start cutting back on tea, coffee, chocolate, cola and energy drinks and think about switching to decaf versions or opting for herbal teas which are caffeine free but mean you don’t miss out on a soothing hot drink.

Look after your tummy
You might not know this, but your tummy reflects your emotions so if you are feeling anxious and worried, your gut may suffer too. To help with healthy digestion, it is important to eat plenty of fibre which means loading up on wholegrains, beans, pulses, live yoghurt and you might want to consider taking a probiotic too.

Get your fruit and veg in
Eating a variety of coloured fruits and vegetables every day means you’ll get a good range of nutrients including the minerals, vitamins and fibre needed to keep you physically and mentally healthy. You might be interested to know that fresh, frozen, canned and juiced fruits and vegetables all count towards your five a day and if you are worried about portion sizes, one portion is about a handful.

Remember to eat protein
Protein is packed full of the amino acids that make up the chemicals your brain uses to regulate your thoughts and feelings, and it also keeps you feeling fuller for longer so you are less likely to reach for the mood interrupting sugary snacks later on. Lean meat, fish, eggs, cheese, beans, lentils, soya products, nuts and seeds are all good protein sources and it is pretty easy to fit them into every meal – so make sure you do.

Eat the right fats
We know we are told fats are bad and to be avoided at all costs, but this isn’t true. Try to avoid ‘trans fats’ or ‘partially hydrogenated oils’ and instead eat fatty acids, such as omega 3 and 6 as these are good for your brain function and mental health. Healthy fats can be found in oily fish, nuts (almonds and walnuts are a good choice), olive and sunflower oils, seeds (such as sunflower and pumpkin), avocados, and eggs all of which are tasty and easy to eat!

Eat on a regular basis
Now is not the time to skip meals as this will lead to a drop in your blood sugar levels and that can make you feel tired and irritable. Try to go for small, regular meals throughout the day, adding in healthy snacks, and always eat breakfast as this will set you up for the day. Wholegrain bread and pasta, brown rice, cereals as well as nuts and seeds are all a good idea but keep away from sweets, biscuits, sugary drinks, and alcohol as these won’t do your mood any favours.

Whatever you eat and drink make the sensible choice and we wish you a very happy, healthy 2019.

Team Pure Beauty