Easy ways to boost the heart you love

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Valentine’s Day may have been and gone, but you still need to look after your heart and keep it healthy and strong if you want to live well.

On the go food, desk jobs and social media scrolling can all lead to a life that isn’t so great for your heart.

We aren’t here to spoil the fun or lay down the law, but we have some easy to implement ideas that could help you to boost your heart health and lead a better, fitter, happier life in 2020.

Look at portion sizes
The extra-large hot chocolate with cream, the super-size fizzy drink at the cinema and just one more slice of cake might taste good, but the additional calories, sugar and fat could play havoc with your heart as well as your waistline and your teeth. When it comes to portion sizes, you don’t have to overload your plate at every meal or fill your bowl to the top when it comes to cereal. Go easy on meat, stack up the veggies and be sure to drink plenty of water.

Snack on nuts
Yes, we know they come with fats, but eating nuts can help lower your cholesterol levels and half a handful with a banana will help to fill you up. You might want to try walnuts because they are a rich source of the omega-3 fatty acids that can help decrease inflammation in the arteries and protect your heart.

You generally want to eat a balanced diet that is rich in fruit and veg as well as wholegrains, protein and water. Yes, have treats but don’t make take-aways your daily supper staple or you may end up in trouble.

Think about how you cook
As well as what you eat, when it comes to your heart, you need to think about how you prepare your food. To boost your heart and overall health, we suggest you avoid frying or cooking foods in fat and this includes meat, fish and vegetables. If you bake, boil, grill, steam, or poach you will get all the goodness without the nasty heart harming extras. If you are worried about losing flavour, add in spices, herbs, garlic and lemon juice but ease up on salt, cheese and artery clogging cream.

See your friends
Loneliness and isolation aren’t good for any of us. As well as leaving us sad and prone to eating junk food and binge watching boxsets, it can raise the levels of stress hormones which can interfere with circulation and this makes your heart work harder, but not better. So, why not get out and see your friends, make new ones at a club or start a hobby and fill your heart with happiness and connections? Even better, play some sport or join a dance class and get some of the exercise your heart craves and loves.

Give up smoking
We know quitting is hard, but if you do smoke now is the time to stop. Smoking is one of the main causes of heart disease and as soon as you stop, your risk of a heart attack begins to fall. Quitting will also mean you smell better, breathe more easily, save money and generally live life in a smoke free, heart happier zone. There are many free resources out there to make this easier, and you can speak to your GP for help with this.

Ease up on booze
We always say everything in moderation, and that includes drinking. Some research says drinking red wine could be beneficial for your heart, but this is a ‘may’ so if you want to boost your heart health, limiting your consumption of alcohol will be a step in the right direction. Too much wine, beer or vodka won’t be good for you and can lead to abnormal heart rhythms, high blood pressure as well as strokes, liver issues and some cancers.

The thing is, you only have one heart, so love it and look after it and it will serve you well.

Team Pure Beauty

Helpful hacks to better sleep

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All these New Year’s Resolutions are great, and while giving up booze, changing your diet and taking more exercise are a positive step, they can all have an impact on your
sleep habits.

As we change the various elements of our lives, our sleep can improve in the long run, but adapting to a new way of doing things takes time. We have had a look at how you can get a good night’s sleep and bring a holistic change to your life in 2020.

Watch what you eat
You might be trying out a new diet or trying out veganism, but if you don’t eat enough during the day, or are fuelling up on the wrong things late in the evening, this could impact how you sleep. Don’t have caffeinated drinks before bed (remember hot chocolate might not be a sleep choice after all), steer clear of big meals later in the day and try not to have sugary snacks before bed as this can play havoc with your body, and teeth. If you are hungry, a banana or handful of nuts with a mug of warm water and lemon can help give you the balance you need.

Get into a routine
It is really important for you to stick to a bedtime routine, not because you are a child but because this will help both your brain and internal body clock find a new schedule every night. Try to go to bed at the same time each night and while a lie-in at the weekend is nice, just don’t over do it as that evening could spell sleeping troubles.

Relax before bed
While you might want to fit in a run at 9pm, it’s relaxing in the evening that will prepare you for bed and sleep. Taking a warm bath, learning simple relaxation techniques, doing some gentle yoga stretches and meditating are all calm, easy ways to help you unwind and get ready to rest.

Detox your bedroom
If you want to get to sleep, and stay asleep, your bedroom needs to be a quiet, clean, clear space that you want to spend time in. Chairs laden with clothes, shoes on the floor, dirty cups and glasses on the bedside table and endless open beauty products are not conducive to rest. This weekend, why not have a really good clear out, hoover and dust, set the radiator to the right heat, ensure the curtains are dark enough and see if this makes a difference for you. This is also the time to check out your mattress and make sure it is working, because if it is old and lumpy that is how you will feel when you wake.

Go screen free
Whether it’s a TV, laptop, tablet or e-reader, the glare of a screen in the bedroom isn’t going to do you any sleep favours. Keep screens out of the bedroom, get an alarm clock, read real books and you might be surprised how going screen free can help you sleep better.

Keep a sleep diary
If you find that you are doing everything right, but still can’t sleep, try keeping a diary so you can see what is happening. Note down what times you go to bed, what you did before you jumped under the covers, what you ate that day, when you dozed off (if you can remember) and what time you woke up in the morning. This might help you discover what is keeping you awake.

If you’re really struggling, maybe speak to your GP and see if there is an underlying issue they can help you with.

Team Pure Beauty

Quit smoking for good in 2020

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Like so many vices, people know that smoking is bad for them, but giving up can be hard.

There is no getting away from the addictive nature of cigarettes, but stopping is the best you can do for your health, and it won’t hurt your pocket either.

Let’s have a look at how you can get away from the smoke, nicotine, smell and toxicity of one of the worst habits in the world.

Make a list
Having all the reasons you are quitting, written down in black and white can be a great way to kick things off. Whether it is to smarten up your teeth, keep cancer at bay, save money, smell better or just be healthier, write down your reasons. Next, stick them on the fridge door, kitchen cupboards, bathroom mirror and add to your phone so you are reminded all the time – and when you are feeling like cracking and lighting up, those words will help see you through.

Have a clear out
The dirt and smell of smoking is pretty gross, so having a clean-up can help get you in the right headspace to quit for good. Get rid of all the ashtrays, put lighters and matches in the bin, chuck out any old packs, find stubs in the garden and bin them. Then, open the windows in the house, and your car, and have a really good clear up. Wash your bedding, put throws and cushions through the machine, and a valet is good if you smoked when you drove.

Talk about it
Family and friends will be used to seeing you smoke, so let them know you are stopping. Some might join you, but at least if they know you are quitting then they shouldn’t offer you one when they see you, you don’t need temptation to be placed in your path.

Think about what you eat
A lot of people find that they put on weight when they quit smoking, but it doesn’t have to be that way. Eating a balanced diet and not adding in lots of sugary snacks and takeaways is the key to maintaining your weight. Drink plenty of water, stock up on fruit and veggies, and don’t up your alcohol intake as a substitute for smoking.

Get fit
Just as eating well, you might also want to consider doing some more exercise, or taking it up for the first time again. Maybe join a gym, go to a new dance class with a friend or join a local netball team who are looking for new players. Yes, you might find that smoking has had an impact on your fitness levels, but keep at it and in time you’ll get fitter, be able to keep up with others, but more importantly you will become a better, healthier you.

Keep your cash
There is no escaping the fact that cigarettes are expensive and a total waste of money. Whether you were on three a day or thirty a day, get a jar or money box and put the money you were spending on your habit, in it. At the end of the year, treat yourself to something you really want – we think you will be surprised at just how much you’ll save.

Ask the professionals
Before you do give up, maybe speak to your GP or pharmacist and make sure you have the support you need. Yes, you can go cold turkey and place your bets on willpower, but with gum, lozenges and groups out there to help you quit, you don’t have to go it alone.

Good luck and well done for taking the first step towards being a better you.

Team Pure Beauty

Stress isn’t just for National Stress Awareness Day

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While the first Wednesday in November each year is National Stress Awareness Day, the world is a pretty stressful place a lot of the time and it is different for us all.

You might feel irritable and impatient, nervous or depressed. There can be knots in your stomach, a sense of dread and the inability to see the good in life. Panic attacks, sleepless nights, loss of libido and feeling sick, dizzy or fainting are all ways stress can be experienced.

If we are to thrive, we need to find our own ways of coping with whatever our busy lives throw at us, so we have some ideas we hope might help.

Know your triggers
A buzz word, maybe, but it’s really good to try to access your triggers, where possible. Stress can come from many things, be that work, kids, family, friends or other people on social media! If you can identify what causes your stress, this will help you to tackle it and get things under control. Start to keep a diary of when you feel stressed, look at who or what sets it off and if a pattern emerges look at the changes you can make so things settle down.

Look at your lifestyle
Exercise is often on the bottom of our to do list, but it is a great way to manage stress. Increasing your heart rate, eating a nutritious diet, drinking lots of water and getting plenty of sleep are really important if you want to keep stress levels down. Just as you track your stress, look at how good you feel after a run or a swim, and how your skin improves when you swap chocolate and coffee for fruit and veg.

Pick your battles
There can be many things in life that are stressful – from a big bill, unfair boss to an angry customer, but if you react to them all you are going to be ill. Choose which things you are going to actually direct energy at and try to resolve, but the rest can be put behind you because they aren’t worth it.

Let it go
Stamp your feet, shout out loud, cry or jump up and down or do some boxing! No, we aren’t talking about toddler tantrums, but letting out your stress and steam in a more physical way. If you are feeling cross and out of control, it might just help to yell about it and get that stress out of your system.

Switch off
Turning off your phone, not checking your emails and powering down your laptop can all help put a lid on stress. You don’t need to be ‘on it’ 24/7, and no one expects you to work late every night, and if they do, maybe you need to look at how much work is impacting your life and stress levels.

Be mindful
This is talked about a lot, but mindfulness is where you have an awareness of the present moment and you pay attention to thoughts, feelings and sensations in the here and now. Mindfulness is really good for healthy mental wellbeing, so if you feel stressed, take a moment and reflect. If your mind gets busy, mindfulness can help to slow it down.

Kick the bad stuff
Smoking, drinking and binge-eating are ways many people cope with stress, but none of those toxic habits will do you any favours. Giving up cigarettes, cutting down takeaways and going to the gym rather than the pub will help you to feel better in the long run.

If things are getting out of hand, chat to your GP – you won’t be the only one.

Team Pure Beauty

Find fabulous new habits in your forties

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When you get to your forties you may well find that the habits you have formed have been with you for years, but the reality is they might not be doing your mind or body very much good. No one is perfect, including us, so we’ve looked at easy ways to get happier and healthier as you sail through your forties.

Drop the vices
We all know that smoking and drinking isn’t good for us at any age, but this really is the time to try and get things under control. Binge drinking, midnight snacks, gambling excessively and lighting up one cigarette after another will be taking a toll on your health, and wallet. So look at what’s going on and make a decision to stop, and find something better to do with your time, and money.

Have health checks
Diabetes, high cholesterol, certain cancers and heart disease are all conditions that can be detected early through routine GP visits, so book in and get a clear bill of health. If things aren’t 100% good, it’s best to know what’s happening and trying to get it fixed because if you hide you head in the sand, things could get worse and then it could be too late. You might also want to keep a watch on the menopause at this stage in your life.

Get to bed
Sleep is so important and if you don’t get enough, you can feel irritable, miserable and life can quickly get you down. You might however be finding that as you move through your forties, the ease at which you get to sleep, and the amount of time you actually sleep, will change. We would suggest you still aim to get at least seven hours of snoozing a night as this will enhance your immune system, reduce stress levels, and generally help you to cope with life better.

No tech at bedtime
Talking about sleep, the one thing we do suggest is that you don’t take your phones or devices to bed. Yes, they can help you keep connected with the world, but night time is when you need to switch off, so power down and leave those light emitting screens downstairs.

Keep sun damage away
We need to do this all of our lives, but it is critical in your forties to look after your skin if you want to keep your melanoma risks down, as these increase with age. The sun’s UV rays is one of the biggest risk factors you can control, so find a moisturiser that has sunscreen in it, and if you want to go one step further to both protect yourself from skin cancer and keep wrinkles at bay, use an SPF stand alone too!

Look after your eyes
Yes, celebrities wear sunnies all the time, but they are so much more than a fashion statement; they are a good habit to get into. So take Victoria Beckham’s lead (she’s in her forties and wearing it well) and put your sunglasses on not just in the summer, but every time you go outside, and keep your eyes safe.

Smile
Life can be hard in your forties as your kids move away and your parents fall ill, but getting into the habit of smiling and laughing during your day, can be a really good for you. Laughter boosts your mood, reduces stress, and smiling at a stranger could be the lift they also need in their day.

So, what new habits are you going to make, and which badies are you going to ditch to make your forties fabulous?

Team Pure Beauty