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.

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.

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.

Personal Training vs. Boot Camp – Which Is The Best Option?

Choosing a strategy and committing to it can sometimes be one of the hardest parts when you’re trying to get fitter. A common dilemma is choosing between sessions with a one-to-one personal trainer or taking an intensive course with a group of other people. There are advantages to each option, as well as a couple of drawbacks to consider. We spoke to the experts at Be Your Best Personal Training, one of the top fitness training providers in Cardiff, who have worked as personal trainers for Team GB, and compiled this list of tips to help you decide.

Why choose personal training?

If you’re new to the world of fitness, a one-to-one session will usually be a lot better than a group one. This will help you start at a sensible pace, instead of getting injured or overworking yourself before giving up.

If you have an existing health condition that impairs your working out, you should also opt for this method at first so you can get specially tailored help and guidance. An injury or disability can affect the exercises you can do safely, so you will benefit from expert help.

If you’re nervous about working out with other people and you feel intimidated by the prospect of a group session, you may be much more comfortable working with a trainer on your own.

If you have a hectic work and social life, it might be very difficult for you to keep up the commitment of a regular group session at a given time and place every week, let alone an extended visit to a boot camp. A personal fitness trainer will offer much more flexibility around your schedule.

Why choose boot camp?

If you’re struggling to stay motivated, sometimes being in a group can really help. You might prefer the atmosphere of being surrounded by like-minded people who can all help each other stay driven and focused. This gives you a good reason to show up regularly, plus the competition can motivate many people to do even better.

If you also want to share tips about healthy eating and other aspects of your lifestyle, attending a boot camp or group session is the ideal forum to do so. You’ll gain a lot more than just a fitness programme but talking to like-minded people.

If you want to get a more varied workout and try different sports or activities, you have a lot more options if you’re in a larger group. Turning it into a game will make you forget you’re even exercising at all, while personal training may feel too serious for you.