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How to get good quality sleep as a shift worker

Working on a rotating shift schedule can increase your risk of insomnia by making it difficult for you to establish a healthy sleep-wake routine. Studies also show that shift workers are at an increased risk of accidents and absenteeism due to having poor sleep. Working shifts can also impact

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What exercises will help me wind down in the evening?

After a long day, the last thing you probably want to do is exercise. But if this is the only time of the day that you have available to work out, you might have no other choice. Research suggests that exercising right before bed can negatively impact sleep quality. However,

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How to take an effective nap

If you’re feeling fatigued, it might be because you aren’t sleeping enough. Even if you spend eight hours in bed at night, that might not equate to eight full hours of high-quality sleep. When you’re sleep-deprived, having a nap might be the answer. Napping provides

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Tips to turn off an anxious brain

When you’ve got a million and one things on your to-do list, or you’re stressed about your ongoing responsibilities, it becomes challenging to wind down. You may find that your brain is always switched on, and turning it off is almost impossible. Learning to relax is important

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The best foods to wake up to

The food that you eat for breakfast impacts your whole day. Depending on what you eat at breakfast, you will either feel energized or lethargic for several hours after you’ve woken up. The question is, what foods are the best to wake up to? Which foods should you actually

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What time of day is best to limit caffeine?

If you’re someone who loves a cup of tea or coffee, you’re probably no stranger to caffeine. Caffeine is a stimulant, meaning that it activates your nervous system and makes you more alert and focused. Research shows that the maximum effects of caffeine are noticeable 30-60 minutes

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5 small ways to reduce your carbon footprint

With the increasing concerns about global warming, more people are searching for ways to live more sustainably. One of the best things that we can all do to reduce our contribution to global warming is to find great ways to lower our carbon footprint. The carbon footprint describes how much

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3 healthy baking swaps to try

Eating a healthier diet doesn’t need to be overwhelming. Making a few simple changes may be all you need to do in order to maximize your overall health and wellbeing. If you’re looking for some healthy swaps to make your diet better with ease, we’ve got some

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Easy ways to add protein to every meal

Protein is an essential macronutrient that provides our body with amino acids that are used for muscle and bone growth and repair, the growth of hair, skin, and nails and hormone and enzyme production. Although our body can produce some amino acids, others must come from food sources. If you’

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Best sources of vitamin C

Vitamin C is an essential micronutrient for humans. It is a powerful antioxidant that can neutralize free radicals in cells and protect them from oxidative damage. This vitamin is essential to keep your immune system functioning optimally so that you can fight off infections. You also need vitamin C for

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Have you tried sprouted bread?

Many of us eat toast for breakfast in the mornings or dip a roll of curtsy bread into our soup at lunch. But many people have never even heard of, let alone tried, sprouted bread. Sprouted bread is a type of bread that is made from whole grains that have

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How to increase your walking pace

Studies suggest that one’s walking pace may be linked to cardiovascular disease. The faster you walk, the lower your risk of all-cause mortality and the slower your rate of aging. The benefits of walking quicker are likely because speed walking can get your heart rate up and help

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Try this stretch to relieve neck tension

If your shoulders and neck feel tight and tense, it could be due to stress and anxiety. When you are always on the go, with little time for self-care, it can lead to experiencing tension in your body The modern-day lifestyle doesn’t help either. We spend time

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3 tips to help manage portion control

When it comes to weight loss and weight management, one simple practice is portion control. This doesn’t mean you need to count out every last chip or measure every gram of food that you eat. Portion control can even be enjoyable, and it’s a great way to establish

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Tips for running at night safely

Running has a number of benefits, including improved sleep,  reduced stress, and increased energy. However, if the only time you can run is in the evenings after work, you might be worried about your safety. Running outside in the dark increases the possibility of injuries and safety risks. For those

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Tips to improve your balance

Balance is a vital life skill for anybody. It’s not just older people that can lose their balance. Anybody can lose this skill if they don’t remain active. So, how can you maintain and improve your balance? Loss of balance is caused by a deterioration in strength and

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What are microgreens?

Microgreens are the young seedlings of edible vegetables. They can be harvested and eaten within the first 10 days after the leaves have developed. Microgreens have aromatic flavors, and there are up to 60 different kinds. They taste great and they are packed full of nutrients, including vitamins, minerals and

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What is the dead bug ab exercise?

The dead bug ab exercise is an effective way to work your core muscles. It can be performed almost anywhere and only requires a comfortable place to lie down. The dead bug exercise is named after the way a bug reacts when they are upside down. If you have ever

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What is a major cause of tight hips?

The modern-day lifestyle revolves around sitting down. For many of us, we get out of bed, sit down to eat breakfast, travel in a car to work, sit in an office all day, and spend most of the evening sitting in front of the TV. Due to the constant

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3 tips for a less stressful week

Stress is something that everybody feels at some point in their lives. It’s a natural response to having numerous responsibilities and a jam-packed schedule. Although short-term stress can be beneficial to help the body adapt to different stimuli, it becomes a problem when it’s chronic. Elevated

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Exercises for bone health

Bone health is important for every age group. Both diet and exercise play vital roles in keeping your bones healthy. Both help to increase your bone mineral density (BMD) and maintain this density as you age. Both men and women who exercise achieve a higher peak BMD than those who

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How does anxiety affect sleep?

We have all had those nights where we can’t seem to get to sleep because our mind is racing. Maybe we are worrying about an upcoming work project, an important interview, or a significant family matter. Feeling anxious can significantly impact your ability to sleep. It can also negatively

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How to find a personal trainer that's right for you

Trainers aren’t just for top-level athletes and fitness enthusiasts. Everybody can benefit from working with a personal trainer, whether they’ve trained in the past or not. When you want to start working out, but you have no idea where to start, hiring a personal trainer can be

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One tip to help you stick to your budget

Creating a budget may not be many people’s idea of a fun way to spend an afternoon. However, taking time to create a financial plan can help alleviate stress and ultimately be rewarding. Budgets let you see how the money that is coming in is being spent. Having an

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Planning your first 5km run

Running can be a great addition to any exercise plan.  It requires virtually no equipment, aside from proper footwear, can be done almost anywhere and can be fit in around your schedule.  It can also help improve health and possibly longevity, so it could be worth challenging yourself to get