How to reduce anxiety


Anxiety can occur anytime in your lifetime. You may start to feel anxious in different situations or you may have an anxiety disorder. If you’re feeling this way, there are many remedies that you can follow to help reduce your anxiety.



Exercise is proven to fight off anxiety and depression. Exercise may seem difficult at the start; however, the more you exercise, the more you’ll see the positive effects it can have on your mental health. One of the major reasons why human may have anxiety is due to worrying about health. However, when you exercise, you’ll feel a lot healthier, and fitter and you’re less likely to get anxious about your health.

Omega 3

Did you know, omega 3 can help lessen your anxiety? Omega 3 can be found in oily fishes such as salmon. However, you can also purchase omega 3 on tablets.

green tea

Green tea

Green tea contains an amino acid called the L-theanine, which is known to reduce anxiety. Green tea can also help you feel calmer and more relax, which helps with anxiety.


Our diet plays a significant role in our anxiety. It’s important to eat a healthy balanced diet filled with whole foods, vegetable, meat, fish, fruits and leafy greens. When choosing your food, stick with whole food and look for phytonutrients as it is known to help reduce anxiety.


Hunger and starvation make people more anxious and irritated. If you notice yourself getting hungry, try and eat something small. Low sugar is also one of the reasons why some people may have an anxiety attack. To balance your sugar levels, have a healthy snack like a fruit or a bag of nuts.



For people who worry or feels anxious, going through a meditation therapy can help lessen anxiety. Meditation is about practising awareness and mindfulness. The method helps free up our mind from worries.

Causes of stomach pain

stomach pain

Stomach pain is a discomfort feeling that we experience a few times in our lifetime. There are many reasons why you could be having stomach pain. Some stomach pain is more severe than others while others may go away on its own. You can book an appointment to see a doctor and find out what kind of stomach pain you’re having. Below are some of the reasons why you may be experiencing this type of symptom.

Lactose Intolerance

Many people are not aware that they could be lactose intolerance. You can check if you’re lactose intolerant simply by taking a test. It’s essential to avoid foods that contain dairy products such as milk, cheese or yoghurt. Usually, you may get other symptoms including diarrhoea, bloating and indigestion. If you think you may be lactose intolerant, you should avoid dairy for a while and see if there are any differences.

Food Poisoning

Another reason could be food poisoning. The symptoms of food poisoning include abdominal pain, vomiting and diarrhoea. It occurs when a portion of contaminated food is digested. Contaminated food consists of a virus that causes the symptoms. It’s not a serious threat to your health as they usually go away on their own after 2-3 days.


Constipation is another cause of stomach pain. If you haven’t been to the bathroom regularly and you’re having pains in your stomach, then it could be due to constipation. Digesting foods with fibre and keeping yourself dehydrated will help uplift the symptoms.

Gluten Intolerance

People who are gluten intolerance cannot digest foods that are made of gluten. When the gluten is digested, It affects the small intestine in our body which then causes the symptoms of stomach pain and fatigue. Gluten is normally found in barley, couscous, flour, rye and wheat. If you’re unsure if you’re gluten intolerance, you can check with your doctor or take a test.

How to cope with anxiety

mental health issue

Many people are still struggling with anxiety. Anyone can experience an anxiety disorder at any time in their life. Anxiety is something that doesn’t go away immediately, but there are coping mechanisms that can help you feel less anxious. Try our useful tips below.


Why not try decluttering your home. Decluttering your home will not only help you organise your home but it can also help you feel relax and relieved when you’re feeling anxious. A messy environment is never good for anyone as this results in clouded thoughts. Having thoughts all over your head can increase your anxiety so it’s important to clear our mind.

You can start decluttering different areas of your home. For example, you can clear out your storage cupboard, wardrobe, attic, freezer, fridge, under the bed or even your spare room. It may be difficult for others to get rid of unwanted items so we advise that you follow the 6-month rule that everyone is talking about. The six-month rule means throwing out any item that you haven’t used for the last six months.


Creative hobbies

There are various of creative hobbies that you can start right now. For example, painting, drawing, knitting, baking and writing are great activities to help you cope with mental difficulties. These activities can help you focus on the work and distract you from any negative feelings and thoughts that you are experiencing. If you’re unsure where to start, there are thousands of tutorials online that can help you get started with your chosen hobby. 

oil aromas

Oil aromas

Oil aromas diffusers are now being used for relaxation and different types of pain. The smell of the oil diffuser has a calming effect on our brain and provides a feeling of relaxation. These are proven to be effective if you are suffering from stress or high anxiety. Different types of oils specifically target anxiety such as lavender, chamomile, aromatherapy, rose and more.

What’s Involved in a First Aid Training Course?

first aid course

In the event of an accident at home or at work, would you know what to do?

In the UK it is a legal requirement for every employer to make adequate and appropriate first aid provision for their workforce which may include supplies, training and procedures. Additionally, first aid training is a valuable asset for any individual who wishes to be equipped to deal with minor and major incidents that could occur in their everyday lives. There are many providers of certified first aid courses in the Midlands including St John Ambulance and Just Training in Leicester; each offering a variety of courses at different levels to provide this vital training and more.

Courses for Every First Aid Need

The first aid courses available are tailored towards specific needs, be that of the workplace, schools or for members of the public. Under the Health and Safety (First Aid) Regulations 1981 and guidance documents L74 and GEIS this is a legal requirement for workplaces and therefore a priority for both new and existing organisations of all sizes.

General first aid at work courses which cover the essentials of first aid are available on a 3 or 1 day course, depending on the size of the organisation and the level of risk to employees. Instructors explain the role of a first aider and how to manage an emergency as well as how to deal with minor and serious injuries such as bleeding, burns and resuscitation. Continue reading “What’s Involved in a First Aid Training Course?”

Exercising When Sick


Everyone knows that health is never to be neglected. To remain healthy and fit, you need to work out daily. You have to make constant efforts towards maintaining your fitness. Exercising is good without a doubt but what when you are running sick? Should you work out then? The answer is neither a yes or a no. Whether to work out or not depends on upon the level and type of your sickness.

When in fever

When you have a fever, the body temperature is very different from the normal one. It either rises too much or falls. The body becomes too weak and the muscles fail to work well, hence it is advisable to stay at home and not exercise at all, when in fever. You cannot be rigid and stubborn about exercising here; you have no option other than taking rest. Your body, by itself, will never call for workouts during fever.

When you have a cough

If you have a typical dry cough, there is no harm at all in working out. But if a cough is persistent, it’s better to stop and take rest. When you get a cough, you can start feeling breathless and this causes the heart rate to go up, so it is better not to workout at that time. Whether to exercise with a cough or not is based on your own judgment, if you feel that it’s a minor cough, you can carry on with your routine but at a slower pace. If you feel breathless, it is better to stay away from exercising until you recover.

With a cold

A running nose is not a reason enough to stay away from your workout regime. If it is minor cold, you can go for your daily exercises but do reduce the level of activity. If you are feeling ill, your personal trainer will recommend whether you are fit for exercising or not. In case you feel breathless when working out, it is better to stop and take rest for the day. Also, if you have body aches due to the cold, do not force your body to exercise.

Judging whether or not you should exercise during your ongoing illness is very simple. It all depends on your energy levels. If your energy level is unwavering even in sickness, you can go for your daily workout. However, if your energy levels are low, your body itself won’t allow you to get out of the bed. During such times, it is better to take rest.

You cannot afford to waste your leftover strength on exercising, instead, you should use it to recover and then you can get back to your usual routine.

Why yogurt is good for you


A yoghurt is proven to be good for our health. First of all, yoghurt is filled with various nutrients that are good for our body. By eating a yoghurt a day, we can also lessen the risk of osteoporosis and heart disease.

Contains protein

Having our daily protein is essential for our health. Yoghurt can help you fulfil your daily protein intake. Protein provides us with the energy we need for our day to day life. You can also opt in for Greek yoghurt as they usually have a higher protein count than a regular yoghurt.

Packed with nutrients

Yoghurt is filled with various nutrients that our body needs to function correctly. For example, yoghurt is filled with nutrients like calcium and vitamin B12. Calcium is necessary for healthy and stronger bones. The vitamin B12 helps fights off diseases. Furthermore, a yoghurt also provides you with your daily intake of magnesium, potassium and phosphorus.

heart health

Good for your heart

Yoghurt can also help reduce high blood pressure. It’s also made of milk products that contain saturated fat. A recent study shows that saturated fat can also balance and increase the level of good cholesterol which leads to a healthier heart.

Healthier weight control

Did you know that yoghurt helps with reducing your appetite as it contains both proteins and calcium. When your appetite is reduced, you are less likely to overeat and maintain your weight.

Probiotics ingredient

Most yoghurt will contain probiotics which help strengthens the immune system. A stronger immune system will help you fight off illnesses in the future. The probiotics are also made of 100% good bacteria that helps you protect against constipation.

Overall eating a yoghurt a day can help you fill up the nutrients that you need daily to maintain a healthy and balanced diet.

Eye Health Care Tips

eye care

Our lifestyle can affect our eyes, and it’s important that we take care of them. Especially in this digital age where we are now constantly looking at screens which can affect our eyes in the long run. There are simple steps that you can apply right now to maintain a healthy eye. Some of them include the following.

eye check

Eye check

We often forget that our eyes are just as important as our overall health. Visiting an ophthalmologist for an eye check every year will help you keep track of the state of your vision. They will be able to check your eyes and advise if you need eyeglasses or update your glasses prescription. Wearing a wrong prescription can highly damage your vision and cause headaches which you want to avoid.



The vitamins A, C, E, zinc and folic acid is known to have a positive effect on our eyesight. Try to incorporate these vitamins to your diet as well.


We should take a break from the screen more often to prevent eye dryness. It’s been found that looking at a screen for too long reduces our eye blinking, therefore, leads to dryness.


Many researchers found that there isn’t actually a particular food that can specifically improve our eye sight. But it’s been proven that ageing can cause a blurry eyesight. Ageing can cause our eyes to develop eye diseases such as cataracts which can affect our eye sight. Antioxidants are great for anti-ageing so incorporating them into our diet would be essential.

Wear sunglasses

When the sun is out, it’s vital that we wear eye protection to protect our eyes from the UV rays. The UV rays can damage our eyes if not protected. For other people who work online, it’s important that you wear eyeglasses that are specially made for looking at computers as they can help with your vision.

Six Most Terrible Running Injuries

Running is considered to be one of the most effective aerobic exercises. It is not just effective in shredding those fats, but it provides you with a lot of health benefits. It promotes good heart health, improves blood circulation and decreases your risk to various disorders, including diabetes.

Before we run, we make sure that we do stretching and other proper precautions to avoid hurting ourselves during the trail. However, no one is immune to injuries.

These running injuries are serious. It needs the attention of sports injury consultants who are experts in injury management and treatment to get you back to full activity.

Here are the 6 common running injuries and how to prevent them:

Patellofemoral Pain Syndrome

Also known as a “runner’s knee,” patellofemoral pain syndrome is the irritation of the cartilage under the bottom edge of your kneecap. According to Runner’s World poll with 4,500 respondents, 13% suffered runner’s knee. The knee injury makes up the 40% of the running injuries experienced by runners.

Anyone who puts extra load on their knees is vulnerable to this injury. To prevent runner’s knee, make sure you shorten your stride length and land with the knee slightly bent when running. Also, stretch your hip flexors beforehand.

Achilles Tendinitis

Achilles tendinitis is a result of weakness or dysfunction of Achilles tendon which connects the two major calf muscles to the back of the heel. 11% of all running injuries are Achilles tendinitis while 7% of runners experience this injury.

Runners who dramatically increase their training are vulnerable to Achilles tendinitis. To avoid this, do not perform aggressive calf stretching. Also, do not wear flip-flops and high heels which can irritate the Achilles.

Plantar Fasciitis

Plantar fasciitis causes a sharp or burning pain along the bottom of your foot. It is because of the inflammation of the tendons and ligaments that connect from your heel to your toes. 10% percent runners complain about this injury.

Individuals with very low or very high arches are vulnerable to plantar fasciitis. To prevent this injury, make sure you have a perfect pair of running shoes. Consult physical therapists or sports injury consultants. It is also advisable to elevate your feet when you rest.

Iliotibial Band Syndrome

The iliotibial band runs along the outside of the thigh from the hip to the knee. It can be inflamed when your knee flexes and extends, which causes the iliotibial band to rub on the femur. 14% of runners experience this injury.

Weak butt and weak glutes increase your risk to acquiring this injury. Make sure that you change directions every lap while running. Also, continue exercises and foam-rolling.

Shin Splints

Shin splints is a result of over-exercising especially when the body is not prepared to handle the stress. This includes a dramatic increase in speed or mileage. 10% of runners who acquire this injury experience an achy pain in their shin.

To prevent shin splints, always wear the proper pair of shoes. Also, do not run too much and perform stretching before you start running.

Stress Fracture

A stress fracture happens when you slip or fall which causes tiny cracks in your bones. It can also be acquired when too much stress is being applied to a particular part of the body. Almost 6% of runners experience stress fractures, usually in their feet and heels.

Runners who overtrain are at risk to a stress fracture. To prevent this, make sure that you also perform weight training which can increase your bone density to support your body while running. Also, wear the perfect pair of shoes that prevent you from falling.

For more information on other running injuries visit NHS.

Healthy Heart Tips

heart shape

Having a healthy heart is vital to our health, and it’s important that we take steps to improve this part of our body to prevent and reduce the risk of a heart attack. You’re already probably aware that eating healthy is one of the main habits that you should apply for a healthy heart. Let’s take a look at the other steps you could take to have a healthier heart in the long run.

active woman

Tip 1 – Get Active

If you’re not normally an active person, taking small steps to getting active will make a difference. Even going for a 30-minute walk or doing a 15-minute jog will help. You could always take up other sports fitness that you enjoy the most.


Tip 2 – Nuts

Incorporate some nut ingredients to your diet as nuts are known for improving cholesterol levels which will help to balance and maintain your blood pressure.

tomato sauce

Tip 3 –  Tomato Sauce

Did you know that tomato sauce is packed with potassium that helps with your blood levels. According to research, ten tablespoons of tomato once a week can improve your blood pressure.

blood pressure

Tip 4 – Blood Pressure

Find out your level of blood pressure and keep an eye on them regularly. You can purchase a pressure monitor to help you keep track of your blood level. An average blood level is around 115/75 so make sure your level is within these numbers. If you find that your level is higher than normal, you should take the steps to lowering them by decreasing your sugar intake, getting active or decreasing saturated fat in your diet.

Tip 5 – Fruits and Vegetables

Maintaining your five a day with fresh fruit and vegetables is essential for a healthy diet. Ideally, you should choose fresh produce and wash them before eating.

Tip 6 – Saturated Fat

Saturated fat can cause inflammation in your arteries. Ensure that you stick with the daily 20 grams of saturated fat and reduce them when you can.

Health Tips For Busy Parents

Many parents end up in a busy living situation they never expected, which is only natural when you have children. For the most part this is usually a great thing, but there are some risks involved when you end up spending almost all of your free time putting your kids first. It’s never a good idea to compromise on your own health, but lots of parents end up feeling that they have no choice but to do so.

Here are a few common ways that parents (especially those bringing up children on their own) could really benefit their own health.

Cut down on drinking

For a majority of people, consuming alcohol is a convenient method for managing stress on a short term basis, as well as being something that they enjoy during their limited downtime. Some guidelines allow adults to drink up to two standard alcoholic drinks on five days per week, although a common problem is knowing how much alcohol this actually refers to. Most people tend to over-estimate what counts as one drink (a typical wine glass technically holds up to three or four times as much as “one glass of wine” in scientific terms), so it’s easy to overdo it.

Of course, there are many health risks associated with excessive alcohol consumption and the long-term effects on stress levels are usually worse than the impact of giving up or cutting down.

Make time to eat healthily

Children can be more flexible with what they eat in some cases, but it’s expected that adults know better. Unfortunately, temptation makes everything more difficult, and parents tend to have a lot of this around in the form of sugary, fatty and otherwise unhealthy snacks. Maintaining a healthy diet for yourself is extremely important regardless of what your family eats, so look into time-saving snacks and recipes that won’t negatively impact your health or your schedule.

Relax to reduce stress

It can seem counter-intuitive to make time for yourself to relax and do nothing when the source of your stress is not having enough hours in the day. However, it’s highly recommended so that you can clear your head and maintain a healthy balance both physically and mentally. Not getting enough sleep is common for parents, especially those with young children, but this is a dangerous risk as it can negatively affect many aspects of your overall well-being.

Tired and stressed-out parents tend to rely more on sugar and caffeine to get through the day, which continues to have a knock-on effect. Weight gain and decreased mental stability are common side effects of this strategy, so try to improve your sleeping pattern if this sounds like something you’re experiencing.