Sculpt Those Legs With These Workout Ideas!

When it comes to making our legs look good, we may think that there’s nothing much we can do, but on the contrary, they are plenty of ways we can sculpt our quads, thighs, calves, and hamstrings. And after all, we spend the whole day walking on our legs so we need to make them as strong as we possibly can to hold the rest of our body up, so here are a few exercises to bear in mind to get toned, sculpted, fabulous legs.


The Squat

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The basics of any great exercise routine as well as getting shapely legs is all about mastering the squat. For beginners, it’s always best to do it with a chair. Stand with your back to it and keep your feet hip width apart. Tense your core with your feet firmly on the ground and back your butt towards the chair, making sure that your knees don’t go past your feet. You will need to keep your core tensed for the whole exercise, including when you bring yourself back up to standing position. Once you have mastered the form, you can get rid of the chair or get adventurous and squat with a barbell.



Sporty Young Woman Jogging



Along with the squat, this is the bread and butter of the leg exercise world. You stand hip width apart, place one leg in front of you and lower your body using your core to balance before bringing that back leg back up. You should feel it in your quadriceps as well as in your calves, but your core will have quite a workout too if it’s not very strong!


Bike Riding

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As a way to work your calves, you can’t do much better than getting on a bike and riding on rough terrain. But lots of us are unable to use an upright bike due to physical injuries such as lower back pain, and in these cases, it’s best to use a recumbent exercise bike. You can check out some recumbent exercise bike reviews at this link but any type of bike riding gives your legs an overall workout, and a recumbent bike does a lot of work on the front part of your legs such as the quadriceps.


Various Yoga And Pilates Moves

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As an overall toning body workout yoga or pilates have fantastic benefits for you, especially your legs. With moves such as the downward facing dog and the bridge, these focus a lot on perfect leg form to keep your whole body balanced. Those two moves are part of every single yoga or pilates routine and once you have perfected those you can move onto more difficult moves such as the tree or the warrior pose, which is you making a T shape with your body.


These exercises are merely the tip of the iceberg when it comes to having toned legs, but these can give you a great starting point. Always be sure to stretch before each workout to make sure that your legs are as flexible as they can be.


Say Adios To Adult Acne

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Having acne when you’re a teenager is difficult enough. You’re gangly, awkward and growing into your own body- and with a huge amount of pressure to look good, dealing with spots is never going to be much fun. But at least you know that what you’re going through is common, normal and all of your peers are dealing with the same issue. However dealing with acne as an adult is a whole other ball game. When everyone else’s skin has settled down and yours is still erupting with acne, it can have you feeling like ‘why me?’. It can be a huge knock to your confidence and self-esteem, and start you wondering what exactly is wrong with your body. If you’re currently living with the frustrations of adult acne, here are some of the ways you can go about solving the issue once and for all.


Start a Good Skincare Routine

Often when it comes to adult acne, the issue isn’t on the surface of the skin but inside the body. However, the right skincare routine can help to keep breakouts under control and prevent more from occurring. Grease, grime and makeup blocking the pores can cause spots in anyone, so this is something to avoid when you’re already prone to them. A gentle cleanser will remove excess oil and debris from the skin without stripping or irritating it. A light moisturiser will prevent it from getting dry and sore. You could also use products like Differin Gel for acne which are specially designed to help to prevent breakouts and heal active spots more quickly. If you wear makeup, choose oil free brands which won’t clog the skin, mineral makeup is suitable for acne and sensitive skin types since it’s all natural. A bit of coverage and a product to even out your skin tone can do wonders for your confidence when you have acne. Just be sure to carefully remove it all when you get home. Be gentle with your skin, don’t scrub at it either with cleansing products or with a towel to try it. Treat it gently and carefully.


Clean Up Your Diet

If you’re already prone to acne, certain foods in your diet could be triggering it or making it even worse. Some of these you might not expect. Cow’s milk for example is something that can be healthy for most people, providing calcium, protein, potassium and other vitamins. However a link has been shown between this and acne breakouts, this could be due to the fact it makes blood sugar spike which increases inflammation in the body- worsening pimples. The same applies to any food which the body breaks down quickly- white carbs such as bread, pasta and rice are all bad news. Switching over to wholemeal prevents blood sugar spikes, and also provides your body with more fibre and vitamins. It’s an easy switch to make and will benefit your entire body as well as your skin. Junk food which is high in sugar and fat will also increase inflammation in the body (and are bad for your weight, cholesterol, blood pressure and everything else along with your skin!). If you’re serious about putting an end to your skin issues, sorting out your diet is something proactive that you have full control over. Plenty of fresh fruits and vegetables, whole grains and low-fat protein will nourish your body providing it with everything it needs. Season foods with healthy herbs and spices instead of salt, sugar and fat. Probiotics have been found to be helpful in those with acne as they can reduce inflammation in the body, you can find this in everything from saurkraut and pickles to yoghurt. While milk should be avoided, yoghurt is processed differently by the body so is fine to have in limited quantities. Choose unsweetened versions, so you’re avoiding the sugar and additives. Omega 3 which is found in oily fish and zinc which is found in beans, nuts and seafood is also useful for acne sufferers. Red meat is a good source of zinc, but this should be eaten in moderation so be sure to choose other sources in your diet too.

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Visit Your GP

When you have adult acne, it’s important to speak to your GP. While the right skincare routine and diet can both massively help with breakouts, the root cause is likely to be hormones. The doctor can prescribe drugs which balance out hormones and help with things like oil production in the skin. In women, taking the contraceptive pill is often useful in regulating hormones and reducing acne. If your skin issues are severe, you may be referred to a dermatologist for further treatment.


Manifesting The Body Image In Your Head

We all have the perfect idea of what our body should look like in our head, but the harsh reality is always staring back at us in the mirror. There are a few ways we can “fix” our reflection so it better matches the image in our heads; suck our bellies in, wear loose clothing that hides the imperfections, and make endless promises that we’ll start a new diet on Monday. Unfortunately, these are all temporary fixes. If you want to look in the mirror and make the image in your head a reality, here are the first steps to making it happen.

Woman in Black Shirt Facing Mirror

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Adjust your expectations slightly

No matter how much you wish for it, you are never going to have a Kim Kardashian body – at least, not without damaging your health and your wallet. The best thing you can do to build your body confidence now is to love and accept what you see in the mirror. A positive attitude can do wonders for your morale on the treadmill; after all, there’s less pressure to boost your confidence by looking good, if you already know that you look amazing.


If fat is the biggest obstacle to achieving your true body image, then you know what you need to do to burn it all off. However, there’s no need to max out your energy at the gym; there are plenty of exercises that you can do for ten or twenty minutes each day that will still be as effective as thirty minutes on a treadmill. A ten minute workout on a trampoline firms the legs, thighs, abdomen, arms and hips, increases agility, and improves sense of balance. A thirty minute dance session burns as much calories as running, but it doesn’t feel like hard work because you’re having fun doing it. You should also make sure you do plenty of weightlifting and resistance training to sculpt muscle definition.

A young woman stretching outdoors before exercising : Free Stock Photo

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Some people might think going under the knife is a drastic solution, but there are people who feel held back by a single body feature, and sometimes diet and exercise aren’t always enough to eliminate them. While it’s true you can hide loose skin after major weight loss with loose clothes, some people can still feel self conscious about having – in their minds – an embarrassing feature. If their confidence skyrockets after having cosmetic procedures to tuck away the loose skin, or give new life to deflated body parts, then it’s obvious that having the surgery done was the right decision for them. Everyone has their own way of boosting their self esteem.

Drink more water

When you’re not exercising regularly, drinking water can improve your brain function, clear your skin, and help your body flush out toxins. Water is even more important for weight loss because it helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra pounds of water weight.

Start Fighting Against The Signs Of Ageing

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Getting older is a factor of life, but ageing isn’t. What’s the difference? When the number of candles on your cake has increased from 30 to 35, you have grown older. When the lines on your face grow clearer, you have aged, and this is what you can fight against. You can start hitting the signs of ageing head on and make sure you still feel young well into the backend of middle age and on through your twilight years.


To do this, we need to know the signs of age and stop them from becoming a constant nuisance in your life.


Aches And Pains


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As you get older, you might notice more aches and pains across your body. Problem areas usually include the joints as well as the back. You might find that just walking up stairs starts to feel like a climb up Everest? Does that sound familiar? If so, it’s time to start thinking about getting proactive with exercise. By exercising more, you can boost your overall level of fitness and make sure that those aches and pains aren’t as much of a problem. The issue here is that by the time you reach the point where those aches start to develop you probably won’t have the energy to complete a strenuous exercise. The good news is that you don’t need to.


Instead, you should make sure that you are completing yoga stretches and routines on a daily basis. It can be difficult to get started with yoga. But once you get into the swing of things you’ll find it benefits your body as well as your mind. By stretching and exercising your body regularly, you should find those aches and pains are nowhere near as problematic as they once were.


Middle Age Spread


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Ah, the infamous middle age spread. You can be thin throughout your youth but when you reach middle age, suddenly those dresses don’t fit anymore, and your belly begins to bloat. This is all about maintaining a healthy diet. When you are younger, your body will typically bounce back from most unhealthy meals that you can think of. But as you age your body isn’t quick to react to change as it once was. As such, the weight gain can become more permanent, and it’s harder to drop the pounds. So, it’s time to cut out the junk food, avoid those ready meals and regulate levels of salt and sugar. If you do this and keep up those yoga exercises we mentioned earlier, you should be able to fight back against this common yet cruel sign of age.


Don’t forget, that food can have another benefit for the body, and that’s avoiding those wrinkles. Wrinkles develop because your skin has lost its elasticity. It doesn’t bounce back quite as much. Well, the answer here is to eat lots of blueberries. They contain antioxidants that will maintain your skin’s natural elasticity. You find more about the benefits of blueberries on


Diminish Those Wrinkles


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Of course, if wrinkles have already developed, it might be a little too late for those blueberries. The other option is to use an exfoliator. According to by removing dead skin cells, the best exfoliators actually diminish the size and texture of wrinkles making them less apparent. As such, while you can’t eliminate them completely, you can ensure they are far less noticeable. You’ll probably still see them but people around you definitely won’t.


If you want to avoid other issues with the skin when you age, the answer might be to drink plenty of water. With lots of water in your diet, you can keep your skin free from issues like the colour of your skin fading and age spots.


Going Grey


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Finally, you might think that going grey is a natural part of ageing just like losing your hair. It’s true, this is common for both men and women past the age of fifty. In fact, for men, it can begin as early as twenties. But research has shown that there are factors that play a part in how early you start to go grey or when your hair begins to thin. The main culprit, it seems, is stress. If you are more stressed, it’s far more likely that your hair will go grey and start to fall out at a faster rate. That’s why it’s important to keep levels of stress under control in your life. Yoga can certainly help here, but you might also want to think about trying breathing exercises. Natural breathing exercises can regulate the level of oxygen your brain, allowing you to tackle problems in life without panicking. If you check out, you’ll find great advice on how breathing exercises can help you relax.


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3 Bizarre Signs Your Anxiety Is Out Of Control

Anxiety is an incredibly common condition. Thousands of people experience it on a macro level, a response to life circumstances and events that feel beyond their control. Beyond that, there are a variety of different anxiety disorders. These manifest not from direct life stimuli, but from misfiring brain chemistry, causing you to feel panicked and anxious even when there is no particular reason to do so. Obsessive Compulsive Disorder and PTSD both find their definitions as anxiety disorders.


Despite how common anxiety is, it can be incredibly difficult to treat. There are various therapies available, but they tend to have a limited scope for success. They can provide a temporary relief but, over time, sufferers are less likely to continue to apply the learned techniques and thus the anxiety returns. Nevertheless, if anxiety is a persistent problem for you, then they’re well worth investigating.


One of the most difficult parts of this whole anxiety cycle is learning to recognize what’s happening. If you’ve experienced an upsurge in anxiety, there’s every chance that you don’t even realize that it’s happening. It can be tough to detect, because you’re too busy reacting to it to even be able to sit down and notice what’s going on.


That’s why a massive part of coping with chronic anxiety is based around learning to interpret your symptoms. Below are six unusual ways that a rise in anxiety might manifest itself; if you notice any of these – and have a history of anxiety control problems – it might be time to speak to your doctor in an effort to nip it in the bud.


#1 – Sleep Problems

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Lying awake at night worrying sounds like a classic anxiety thing – so of course you’re going to notice that. However, anxiety can disturb your sleep in other ways. It can make you more liable to wake up in the middle of the night. Conversely, it can also make you want to sleep more. It can also manifest itself as daytime tiredness, even if you slept perfectly well the night before.


As a rule of thumb, any change in what’s normal for you regarding sleeping patterns should be treated as a sign of a potential issue.


#2 – Less Impulse Control

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When our brains and systems are pulsing with all that excess adrenaline that anxiety causes, we’re not in a fit state to be making good decisions. That means, when you’re highly anxious, you’re less likely to be able to control your impulse.


This often manifests itself in terms of addictive behavior. If you’re a former smoker who has long since fled the cigarettes for the world of vaping, sweet eliquid flavors, wares from the likes of Vapor Vanity, and mod devices, then a highly anxious time might see you suddenly crave cigarettes again. Or if you’re usually happy to eat healthily with a low-carb diet full of healthy fats, a spike in anxiety will suddenly make all those carbs and refined fats sound delicious in a way they haven’t in years. These cravings – for cigarettes, alcohol, or food – aren’t based in real feelings. You can be happier as a vaper; delighted by the impact of your good diet; thrilled to no longer be waking up with a hangover after a rough night… but you’ll still want to return to the “bad” ways when your anxiety is out of control.


This is because your brain is trying to soothe itself, using old tried and tested methods. If you’ve made healthy changes that you have enjoyed, but are suddenly feeling tempted back to the bad old days, it’s a signifier that your anxiety is back in the driving seat.


#3 – Losing Your Temper

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Whether you’re usually a calm person or have always had a bit of a hot temper, a surge in anxiety is likely to cause problems. You will suddenly find yourself flying off the handle at the mildest of stimuli but – most noticeably – the anger doesn’t last. You vent, shout, and within five minutes you’re over it.


This is a sign that you’re not truly angry. If you had a justifiable reason for being angry, it would probably stick around for longer rather than fading away like a spent firework. These spikes of anger aren’t to do with the other person or circumstance; they’re all about you struggling to cope with that excess adrenaline in your system.


If you notice any of these three signs beginning to develop, you should try self-coping strategies such as meditation or breathing exercises. If these don’t bring about results, then talk to your doctor – excessive anxiety is not something you ought to deal with alone.

Are You Too Tired?

If you find yourself tired all of the time, it could be because you have a busy life, or that you have been burning the candle at both ends lately. But it could also be because you are not looking after yourself properly. Something that is vital to your health now and in the future. So below we look at some of the common causes of tiredness and what you can do about them.


Not getting enough rest

car, driver, exhausted

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First and foremost it’s important to ask yourself whether you could be tired because of the simple fact that you are not getting enough rest. Maybe you always aim to be in bed by 9.30pm, but still find yourself on the couch watching sitcom reruns at 11.15 pm every night?


Or perhaps you have been lucky enough to be blessed by having kids, but the baby isn’t sleeping through the night, and your three-year-old keeps having bad dreams? Whatever the reason, feeling tired all the time is a signal; from your body that you need to change something.


That means earlier beds, less electronic device use in the run up to sleep time. Also if you have kids, getting you and your partner to alternate each night between who is getting up and sorting them out and who gets to stay in bed.




Now, if you are constantly tired and you are a smoker, then it could be the evil weed that is causing your problems. Of course, as smoke is inhaled into the lungs it affects, primarily that area of the body, and what are our lungs used for? Drawing in and processing oxygen! So the means smoking can inhibit this process meaning you aren’t getting as much oxygen and that can make you feel sleepy.


Of course, cigarettes are full of the harmful chemicals as well, which are going to do nothing for how you are feeling and add that to the fact that CO2 is transported around the body when you smoke instead of oxygen and you have a real recipe for disaster.

Woman Holding Cigarette Facing the Clouds

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So if you are smoking, then it’s best to try and give up. You can do this by using nicotine replacement products, getting some help and support from you doctor, or by using vapor cigarettes.


These are electronic cigarettes that deliver water vapor and nicotine instead of all of those nasty chemicals. They are really cutting edge now, and many folks opt for one of the mod kits available to tailor their vaping experience to their preferences. Something that can make it easy to get rid of those traditional tobacco cigarettes.




Anxiety is another problem that can cause you to feel tired all of the time. This is because it keeps your body in fight or flight mode, pumped full of adrenaline. Something that makes sleeping until you become utterly exhausted, physically and mentally tough.


But what can you do about this? Well, first of all, cut down on stimulants like caffeine and refined sugar. Then set some time aside before sleep to gently allow your body to relax and achieve a calmer state. You can do a guided body meditation to help if you like.


Also, if stress and anxiety are becoming more than a passing problem in your life it can be helpful to see your doctor. They may recommend exercise, medication, or a course of CBT to help you deal with these feelings in a more manageable way.


Bits And Bods: Fixing Your Body

Everyone wants to look and feel great, regardless of what’s going on in their life. But, alas, the human body is incredibly difficult when it comes to staying in good condition. When times get tough, it’s easy to let your body fall into disrepair, making it harder to love the skin you’re in. Thankfully, though, most of this is completely reversible. In just a matter of weeks, you could be back to your old self. It will take some work, but this post is here to help. It will be going through four of the easiest parts of your body to repair. So, when times get tough, you don’t have to worry.

blonde, girl, golden

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The hair on your head will usually look good, regardless of how well it’s been styled, as long as you have it cut regularly. When hair is left to grow and is unmanaged, split ends will start to form. Along with this, when you don’t use the right products on your hair, it could become limp and flat. Thankfully, though, companies like Lush are here to help. With products made completely from natural materials, they will give your hair it’s life back. You have loads of options like this available. So, try to find something which takes as little work as possible.


Next, it’s time to think about your teeth. Like your hair, teeth will quickly become worse for wear if they are left to their own devices. It’s important to brush your teeth at least twice a day, to keep them looking good. Along with their appearance, brushing regularly is also very good for your dental health. There are many types of fixed restorative dental work out there to help you with your teeth. These sorts of treatments will give you the chance to solve bigger issues with your teeth. Along with all of this, you should also aim to see a dentist every half year or so.


Your skin is seen by most of the people you meet and interact with. Covering all of your body, it’s impossible to hide this part of you. And, so, it makes sense to work hard on it. The food and drink you consume will have a big impact on your skin. Drinking more water will help you to avoid spots while eating correctly will help your overall complexion. A gentle face scrub is a great addition to anyone’s morning routine. You could also consider having the occasional face mask, too.

boudoir, brunette, girl

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Your nails are made from very similar stuff to your hair. Of course, though, your nails have to deal with a lot more stress than your hair does. When nails crack or break, they will often look bad. So, making sure your nails are strong is a good way to avoid it. Products containing keratin are best for this job. Keratin is the building block of these parts of your body. Using the right options could make both your hair and nails a lot healthier.


Hopefully, this post will inspire you to start making some little changes to your body. When things start to fall out of shape, it’s easy to feel like there will be no return. With just a little bit of work, though, it’s easy to restore yourself to the best version of you.

Have You Got Your Own Back?

Living with pain is a troubling idea to most people. The thought of being in pain every day is too much for a lot of people to deal with. Unfortunately, though, this fear isn’t quite enough to push people into action. It’s easy to live a destructive life without even realising it. And, this catches a lot of folks out. To help you with this, this post will be focusing on your back. This part of your body is very prone to being painful in later life, though, there are still things which can be done for it. Once you’ve read this, you should have everything you need to get started on a healthier back.

Grayscale Photo of Person Hands on Back Showing Spinal Cord

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Posture is one of the key elements when it comes to back health. The way that you sit, stand, and lie down are vital to your back’s health. For example, a lot of modern jobs involve sitting down for very long stretches of time. Without the right kind of chair to deal with this, it’s likely that back pain will start. In an office, you should always be using a chair designed to be used for 24-hours a day. Or, if you’re strapped for cash, you could look into getting a memory foam wedge, instead. Along with this, it could also be worth doing some research. The way you hold your body will have a huge impact on it in later life. So, it’s worth looking for options which can help you.


Along with the way you hold yourself, there are some more easy ways to help your back. Your spine is made from bone. Like the rest of your bones, it is reliant on calcium to be strong and solid. So, by adding more calcium to your diet, you’ll be increasing the chances that your back stays good into later life. Omega3 is also great for your back, in the right amounts. The perfect meal to find back pain would be some sort of fish served with vegetables and not much else. It’s vital that you eat your greens and look for ways to get these important elements into your diet.


If you’re already living with back pain, the top two solutions will only be able to help you so far. Sometimes, back pain isn’t caused by the person experiencing it. Instead, it can be caused by an injury. Back injuries can be very hard to recover from. When you walk or run, you use your back. When you carry things, you use your back. But, most importantly, your back supports your body. This means that it is constantly in the line of fire, raising the chances it can become painful by a huge amount. When you’re experiencing back pain, it could be worth seeing some chiropractors. Doctors like this are specially trained to work with backs, so they have the right experience to help you out properly.


Hopefully, this post will give you a good idea of what can be done when you’re trying to fight back pain. Not a lot of people put this sort of effort into their health. But, when you’re thinking about something as crucial as your back, it’s worth working hard.

Unconventional Ways to Ease Depression

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If you’re depressed, then you should always see your doctor before you do anything else, but that doesn’t mean that it’s all you should do. Taking medication and getting therapy may well help you, but so will ma of these unconventional ways to ease depression, and many of them are completely free…


Help Others


When you’re feeling depressed, it isn’t always easy to get up and moving – sometimes even taking a shower is too much to bear – but on those better days, when you can get out of bed and go outside for a while, make an effort to help other people. Volunteering or even just giving a dollar to a homeless person, will take you out of your head for a little while, and make you feel a little better about yourself.


Learn to Smile


If you can learn to smile more, even when you feel like you have the weight of the world on your shoulders, it will help. Sure, it won’t cure your depression in a snap – it’s more complicated than that – but it might just lift your mood, make you feel a little happier and stop those constantly circling negative thoughts from coming around quite so often.


Practice Yoga


Practicing yoga again, takes some effort and is best kept for those days when you’re feeling up to activity, but it can really boost the mind and body by putting both into sync with one another and providing you with a calm, relaxing exercise that will stop negative thoughts in their tracks and bring more peace into your day.




When you’re depressed, you will probably suffer from rumination. You will think about all of the bad things that can happen/have happened/you’ve done, and you will start to sink into the depths of despair. One thing that can stop this is to read. You might find it difficult to concentrate, but take it one sentence at a time. When you’re reading, you’ll be concentrating on the fictional words of the page – your own thoughts won’t get a look in – and if the story is good, it will make you feel better all on its own.


Pet an Animal


If you have a dog or a cat, or you can borrow one, spending some quality time with your furry friend will help to reduce your stress levels and calm you down so that you can get through the day.




Meditation is fantastic for people suffering from depression or anxiety. It helps us to notice when we’ve fallen into a negative thinking pattern and teaches us that our thoughts are just thoughts – they have no real importance. It gives us the space to return to zero – a blank state – where we can get some respite from our troubles.




Food really does matter. If you’re eating a poor diet, high in sugar and saturated fats, you probably aren’t feeding your brain well enough. So, eat more fruits, vegetables, greens and good fats, take a multivitamin and have your nutrient levels checked if you think food could be causing your problem.


How do you ease your depression?


It Makes Sense! Looking After Your Sight and Hearing

When it comes to going about our day to day lives, many of us can start to take our sense of sight and hearing for granted. But they are so essential! Without them, our lives would experience a dramatic turn and everyday tasks would undoubtedly become more difficult for us. So how can we go about ensuring that we maintain a good sense of both sight and sound? There are numerous options. So read on for a few tips and tricks to encourage good eye and ear health.

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Eye Tests


You should generally book in for an eye test at least once every two years. However, if you begin to notice problems or a change in your eyesight, you should book in as soon as possible, regardless of how long ago your last appointment was. The test itself involves two main components. Firstly, the optician will a full examination of your eye’s health and your inner eye health. They are likely to shine a light into your eye which will allow them to identify the warning signs of any eye diseases, such as glaucoma, retinal displacement and even diabetes. The second part of the process is a visual acuity test. You will see the traditional board with letters of various sizes on. You will be seated a certain distance away from the sign and asked to clearly read out the letters that you can read. This will help to identify issues of short sightedness or long sightedness. The optician will then be able to try out a variety of lenses on you, identifying which are best suited to your needs and finally being able to give you a prescription for specific lenses. This whole process should be pain-free and relatively fast.

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Hearing Tests


Children will generally undergo hearing tests as part of their general health checkups as they grow up. However, adults don’t tend to have hearing tests all that often. You may be surprised to know that you can, in fact, book in for a hearing test in a similar way to how you book in for an eye test. During your hearing test, a pure tone audiometry (PTA) is generally used to indicate the quality of your hearing in both ears. A machine will play a variety of sounds at alternate volumes and frequencies (or pitches). You will be expected to respond to sounds by pressing a button when you hear them. You may also be asked to carry out a speech perception test, which examines your ability to hear words without the aid of any visual information. If you are identified as having auditory problems or illnesses, you should contact an audiologist. If you’re wondering how audiologists help, not to worry. Many of us may not even remember the last time we came into contact with one. In short, they will offer support and assistance in four main ways: helping you to hear better, helping you to communicate more effectively, aiding you in creating a better quality of life for yourself and giving a hand in making your workplace a productive and comfortable environment.




There are plenty of foods that can help to maintain your eye and ear health, so make sure that your diet is full of them!  A good place to start is lutein, which can be found in leafy greens like spinach. This prevents oxidative damage to your retina. You should also ensure that you consume the recommended levels of magnesium, which helps to combat the presence of free radicals which are produced by loud sounds.




Keeping your eyes and ears clean can also make all the difference to your eyesight and hearing. A large proportion of illnesses and problems with these areas of the body are caused by poor hygiene or inappropriate cleaning methods. If you wear eye makeup, make sure that you replace it regularly. Old makeup will harbour higher levels of bacteria that have had the time to multiply while the mascara or eyeliner has been left lying around. By regularly renewing your eye makeup products and effectively cleaning your brushes, you can significantly reduce your chances of developing an eye infection or irritation. When it comes to maintaining the hygiene of your ears, you should remember to never insert a Q-tip or cotton bud directly into the ear canal. Ear wax serves an important purpose: it catches dirt and bacteria, preventing it from entering the ear canal and simultaneously forms a waterproof barrier. Excess amounts will work their way out of the ear naturally.