man running in the city

9 Reasons to Give Running A Try

Running is one of the oldest and most effective forms of exercise, and many people today use it as their primary workout source or as a cardio-boosting addition to a more elaborate routine.

There are many reasons why running as exercise can be great: it increases stamina, tones the body and blasts calories. 

Furthermore, its benefits for mental health are not negligible either – running can help balance stressful schedules and help you center your thoughts.

Moreover, it’s practically free and can be done pretty much anywhere!

If this intro hasn’t made the case for running yet, let’s dive into all the reasons why this type of exercise might just be the ideal fit for you.

It Lowers Stress Levels

If you tend to exercise on the regular, you might already be aware of the fact that workouts can do wonders for your mood.

When we’re breaking sweat, our body releases endorphins, neurotransmitters which are incredibly beneficial in reducing stress and pain levels.

Even as little as 20 or 30 minutes of uninterrupted exercise can trigger the release of endorphins and contribute to an overall improved mood.

And running is a great way to squeeze in that precious endorphin-boosting session into your day-to-day routine.

Not only will running activate your muscles and get the blood flowing through your veins, it will also give you an opportunity to be focused on nothing but yourself and your thoughts.

This will help you clear your mind and re-balance yourself.

Moreover, if your daily schedule tends to be hectic and your sleeping pattern is all over the place, running can contribute to a more regulated sleep-wake cycle, due to release of serotonin and other sleep-facilitating hormones.

Finally, the more you exercise, the physically fitter you’ll get. Watching your body transform for the better will increase your confidence and make you feel more comfortable in your skin.

It Increases Your Productivity

Our day-to-day lives are riddled with all kinds of stressful situations.

Whether you are worrying about your job, studies or other obligations, sometimes it’s hard to focus and keep your priorities straight.

When your mind is frazzled, it’s easier to slip up and fall behind on your schedule.

With running, you will not only feel more energized and physically fit, you will also improve your concentration and sharpen your mental abilities.

You will feel revitalized and ready to take on whatever challenge is presented before you.

Moreover, if you turn running into a regular habit, you will feel motivated to arrange the rest of your schedule around it and stick to your routine.

It’s no wonder that so many great minds of our time were also enthusiastic runners.

It Will Make You Go Outside

Very few modern-day jobs require being on your feet or spending prolonged periods of time outdoors – the majority of people go about their day sitting behind screens in stuffy offices and cubicles.

This can greatly affect your mood and make you feel sluggish and devoid of energy.

And if you don’t often come up with an excuse to venture outdoors, running can be a great tool for readdressing this issue.

By exercising out in the open, you will find a way to reconnect with nature, which will instantly make you feel more happy and fulfilled.

woman running outside with dog

How is this the case?

Well, being out in nature is closely linked to feelings of accomplishment and happiness.

Moreover, running outside will also replenish your body with Vitamin D, which tends to decrease during dark winter months.

Vitamin D can also contribute to strengthening your bones, soothing your nerves and improving your overall immune system.

And when you mix the benefits of being out in nature with a body-boosting workout, it becomes clear why this combination can be so beneficial for your overall wellness.

It Doesn’t Cost a Thing

One of the main reasons why people are hesitant to take up exercising is the potential cost.

These days, even the most basic gym membership can put a strain on your wallet, not to mention the dizzying prices of tailored workout routines and personal trainers.

Furthermore, once you fall down the rabbit hole called the fitness sphere, you might start feeling that you’re not doing exercise right unless you’re shelling out big bucks for all the right equipment, workout gear, and state-of-the-art accessories.

It’s no wonder that the financial aspect of exercising turns people off physical activity.

Luckily, this is not the case with running.

To start running, all you need to do is get out of the apartment and get your two legs going.

OK, perhaps a pair of good running shoes might make your life easier.

Of course, if you want to enhance your running experience at a later date, you can always do so with various workout-facilitating accessories.

However, none of this is absolutely essential if you’re just looking to set your body into gear – which is what makes running one of the cheapest forms of exercise.

You Can Do It Anywhere

Sometimes, the hardest part about exercising is actually dragging yourself to the gym.

This is especially the case if you don’t live close to it.

And if you exercise at home, sometimes you’ll find this isn’t the ideal setting either, especially if your living space is cramped or if you share your apartment with other people.

If you decide to go running, you won’t have to worry about any of this.

And yes, while running on treadmills is very convenient and requires the least amount of effort (especially during cold winter months), going outside to run is even better and more beneficial for your mind and your body.

Is there really that big of a difference, you ask?

The answer is yes! Whether it’s in nature or an urban environment, trail running activates more muscles than running on a treadmill, since your legs and feet move at different angles, depending on the surface and incline.

Consequently, you burn more calories and become firmer in a shorter amount of time.

Moreover, you’ll be more mentally stimulated due to constant changes in your surroundings – as opposed to the faceless interiors of gyms and exercise studios.

It’s Great For Losing Weight

If weight loss is the primary reason why you have decided to take up running, then you’ll be pleased to hear that this type of exercise is extremely effective at burning those extra layers of fat.

Even a simple, slow-paced jog can speed up your metabolism and help you shed the pounds faster.

But if you take it up a notch and start doing high-intensity runs, your body will be able to melt those calories away even faster.

Another great thing about running is that your muscles have to keep on working even after your workout is over in order to recover. This is called “the afterburn effect”.

Even better, combine your running routine with a couple of weekly strength training sessions, and your muscles will turn into bona fide fat-blasting machines.

And if you want to fully maximize on the weight loss potential of running, try to maintain a balanced diet. Processed sugars and fats may slow down your calorie-burning journey, so it might be best to switch to a diet packed with whole grains, veggies and nuts.

It Tones the Body

So, we learned how running can be extremely helpful in shedding excess weight.

But this type of exercise can also be efficient in sculpting your body and firming your muscles.

When you run, your legs tend to do most of the work. With time, you will notice how your calves, your thighs and your hamstrings are becoming more defined.

If your workouts involve running on diverse terrain with plenty of inclines, you can also rest assured your glutes will become toned as well.

However, firming your body through running doesn’t end with legs.

If you work out continuously, you will develop a strong and resilient core, which will result in more sculpted abdominal muscles.

A stronger core will improve your posture and prevent the occurrence of injuries during future workouts.

If your main fitness goal is to tone your body, you should make the most of your running sessions.

The best way to do this is to keep them varied and interesting. Combing long-distance runs with high-intensity sprints; try to run on all kinds of surfaces with different inclines.

This type of exercise will activate a good chunk of your muscles and enhance your performance. Plus, you can rest assured your workouts will never be boring!

It Clears Up the Skin

Some benefits of running are skin deep.

But hey, who’s complaining? If you can achieve a glowing complexion in addition to a healthy, toned body, then all the better.

There are many ways in which running helps improve your complexion.

For one, running boosts your circulation, which increases the delivery of oxygen and other nutrients into your cells. This increases collagen production, which then results in plumper, firmer skin.

Moreover, when your skin cells are feeling energized, they are then motivated to shed your body of all the toxins and pollutants that can cause a host of different skin woes.

Moreover, when we exercise, the levels of stress hormone cortisol become gradually lower. And with lack of tension and stress, you lower the chances of developing stress-caused skin conditions, such as acne, eczema and psoriasis.

However, in order to maximize on all the perks running has for your skin, you need to take a couple of precautionary measures.

For one, when possible, try to avoid wearing makeup when running.

A combination of thick product and sweat may cause breakouts. A lightweight, salicylic acid-enriched cleanser should give you a clean canvas and reduce the chances of spots and blackheads.

If your skin is prone to breakouts, be that on your face or your body, you might want to invest in quality workout gear. Avoid anything that’s too tight and opt for nature-derived fabrics like cotton or hemp. This way, your skin will be able to breathe and you won’t have to worry about pimples caused by sweat-drenched clothes.

It’s Social

Exercising can often feel solitary.

Between the unfriendly hours and drab gyms, it’s hard to look forward to a good workout when you know you’ll be alone with your thoughts for the entirety of the time.

This doesn’t have to be the case with running, though!

If you find yourself an exercise buddy, you’ll never have to worry about your runs feeling dull or lonely.

Moreover, when you set plans to run with another person, it makes it harder to bail out on workouts. Plus, having someone to talk to and catch up with will definitely make you excited for every running session.

social running group

Also, running with friends might awaken your competitive streak – by comparing yourself to another runner, you might feel extra motivated to do better with each running session.

And if you don’t have any friends who are willing to jog with you, you can always join a local running club. Not only will you have company during your sessions, you might make some new friends!

Finally, a great way to boost your performance is to join a race in your area. Half-marathons, marathons and charity races will inspire you to achieve better results and become a more accomplished runner.

Has this list convinced you to finally go for a run? With all the benefits running will provide for your body, you’d be foolish not to. Now it’s time to put on your best pair of trainers and hit the ground running!

woman laughing

Daily Habits for a Happier Life

Many people believe that happiness is something that happens by chance, but this is not necessarily true…

Instead, think of happiness as a life skill, something that you can work on and develop to ensure that you are feeling consistently happy each day.

Wondering how to do this?

It’s easy. All you need to do is adopt each of these habits into your daily life…

Meditate Daily 

For someone who has not bought into the idea of meditation, the thought of doing this on a daily basis can seem pointless.

However, meditation has been proven to have so many different health benefits, from increasing focus and concentration to improving memory. In addition to all of this, meditation on a regular basis can permanently rewire the brain to increase happiness levels. 

benefits of meditation infographic

Meditation is not something that has to take much time either…

When just starting out, all you need to commit to is a couple of minutes of meditation a day. Even if you are extremely eager to get started, it is always best to begin small, so that you can turn this into a habit that you will stick to.

Pick a time of the day to set aside for meditation, and find a quiet spot somewhere. Sit down comfortably, and then do the following:

  • Focus on your breath as you breathe in, following this through your nostrils, throat, lungs and stomach
  • Do the same as you breathe out, counting your breaths if this helps
  • If you find that your mind starts to wander, gently bring it back to your breath
  • Repeat this process for a couple of minutes

It does not matter if your eyes are open or closed, so long as you do this process each and every day. After a week, you can increase your two minutes of meditation to five minutes, and keep doing this in five minute intervals each week.

It will take about a month for this to become a habit, after which time you will likely also notice the benefits that this brief daily meditation is bringing to your mind and body. 

Keep Busy, But Don’t Rush Yourself

There is an incredibly fine line between staying busy and feeling rushed, but it is this balance that can really make a huge difference to how happy you feel.

Research has shown that feeling rushed will inevitably lead to stress, and therefore unhappiness, while having too much free time results in boredom and dissatisfaction

On the other hand, being productive can really boost your happiness, but you need to do this at a pace that feels comfortable for you.

Are you someone that often takes on more than you can handle?

The best way to handle this is to stop and think each time an opportunity or project comes your way. Unless you are really and truly excited and passionate about it, you need to learn how to say no.


Do you do some form of physical activity each day?

If your answer is no, this is a habit that can really help with your happiness.


Because exercise triggers the release of certain proteins and endorphins in the brain, all of which will make you feel happier. 

Exercise also helps to boost productivity, which will help with the point mentioned above about keeping busy.

Think you do not have the time to exercise each day?

Here are a few ways in which you can easily incorporate more exercise into your everyday life:

  • Take the stairs instead of the elevator or escalator
  • Do some window shopping, but at a fast stroll
  • Stand more, whether this may be on public transport or while watching television
  • Do a ten minute long squat each day, or start with a shorter time and build this up each day
  • Install a pull-up bar onto a door frame in your house, and then do one or two reps each time you pass underneath it 

Step Out of Your Comfort Zone

In order to really be happy, you need to be able to challenge yourself, and succeed at those challenges. Taking risks and embracing change is so important, even though it may seem frightening at the time.

Don’t like the idea of having to step out of your comfort zone each day?

This does not need to be anything crazy, like jumping out of a plane…

Instead, just try to do something small that you have never done before, whether this may be eating a new ingredient, styling your hair in a different way, or taking a new route to work.

Improve Your Diet

Your diet has a direct impact on your mood, and, even if you already eat quite healthily, the majority of people out there could likely easily make a few changes to improve their diet.

On a daily basis, you should be eating at regular intervals, as this helps to keep your mood stable, and make sure that you do not skip meals.

There are certain foods out there that have been proven to boost the mood, such as:

  • Protein – including eggs, seafood, poultry and tofu
  • Vitamin D obtained through sun exposure, but also comes from egg yolks and soy milk
  • Vitamin B-12 and Folate comes from broccoli, lentils, oatmeal, cottage cheese, lean beef and salmon
  • Fiber comes from fruits, vegetables and oats

On the other hand, there are certain foods that can really throw your mood off, making it much more of a challenge for you to feel happy. The main culprit here is sugar, as well as refined white starches. While sugar may give you a short burst of energy, this will soon drop back down, leaving you feeling even crankier than before. 

So, how do you implement all of this on a daily basis?

It’s easy…

Small changes are the key here, as you do not need to completely overhaul your entire diet overnight.

Instead, aim to improve a small part of your diet each day in a way that you would not have normally done. This could be anything from adding one less spoonful of sugar to your morning coffee to incorporating some extra leafy greens in your dinner to swapping your white bread for a wholegrain version. 

Be Appreciative

Whether showing appreciation for someone else, or for yourself or what you have, being appreciative has been proven to significantly increase happiness levels, with some studies even showing that it can boost this by up to 25%

The idea of being more appreciative may seem easy in theory, but how do you actually go about doing this on a daily basis?

Simply verbally expressing appreciation for someone, whether this may be for something that they have done or just an aspect of their personality, is a great way to start. Alternatively, try writing a handwritten thank you note to somebody each day, but make sure that you are only sending this with sincere appreciation in mind.

Wake Up Earlier

When you first start working on implementing this habit, the earlier starts to your day will likely not immediately make you feel happy, but this is something that will develop quite quickly.

Waking up earlier will help to keep you feeling invigorated and energized throughout the day. It also gives you extra time in your day, which can help with productivity, which also then results in happiness. 

To top it all off…

Early starts mean that you are likely to start going to bed earlier, and will be able to maintain a much healthier sleep routine.

Just like with changing your diet, this is not something that you need to get drastic about.

Instead, set your alarm for 15 minutes earlier than you usually would, and give yourself a few days to a week to get used to this change. Once your body has adapted, set your alarm for 15 minutes earlier again, and keep repeating this process until you have begun to naturally rise at a time that suits you.

Learn Something New

Human beings have a core need for psychological well-being, and a natural desire to learn new things and progress in life.

There are numerous studies out there that suggest that education can directly increase happiness, thanks to the way in which the mind is being challenged. 

Don’t want to go back to school?

Fortunately, you do not need to, as there are so many other ways in which you can learn new things. Here are a few ideas:

  • Arrange a skills swap with friends
  • Ask a keen gardener to teach you how to develop your green thumb
  • Take up a new hobby
  • Sign up for a free online course
  • Think of a skill or activity you would like to do, and use the power of the internet to teach it to yourself

Of course, there is no denying that learning new skills can often cause stress…

However, research suggests that while the actual learning process can sometimes feel stressful, your overall levels of happiness and satisfaction will be higher when you look back on your day and all that you have learned.

Give Yourself a Treat

Research shows that in order to be truly happy overall, you need to have plenty of small positive experiences along the way. The frequency of these experiences is actually more important than the intensity, which is why treating yourself on a daily basis can really help to boost your happiness levels.

Wondering what to treat yourself with?

Everything from breakfast in bed to purchasing gourmet coffee beans rather than instant to setting aside some time each day where you can curl up with a good book. 

Spend Money on Experiences, Rather than Material Goods

There are quite a few studies out there that show that experiential purchases, meaning spending money on experiences, makes people far happier than buying material goods.


For a few different reasons:

  • Material goods get old quickly, while experiences can be shared throughout a lifetime
  • Experiences get recalled and revisited frequently, boosting happiness
  • Experiences are much more unique in nature
  • Experiences tend to be social, and humans are social animals

Don’t Compare Yourself to Others

Do you remember constantly comparing yourself to other people when you were in your teenage years?

Hopefully, this is not something that you do quite as much now, since comparing yourself to others can really minimize happiness.

If you catch yourself making comparisons to others…

Turn this around and instead compare yourself to an earlier version of yourself. Think about your qualities that have improved over the years, as these are much healthier comparisons to be making.

Keep a Journal

If you have never kept a journal before, the thought of starting one can seem a little daunting…

However, a journal is a great way to help your mind to process the events that are happening in your life, building up your awareness and increasing your clarity.

Even if you only manage to jot down a few lines a day, this can really help in the long run.

The easiest way to get started with this is by grabbing a pen and a piece of paper, but there are also journaling apps that you can download. These will send you notifications each day to remind you to write, which is always helpful when you are first trying to build a habit.

Not sure what to write about?

Just about anything will do! Start by writing down the events of the day, or even what you have eaten. You can also jot down your goals and dreams, as well as any worries or fears that you may have, as just the act of writing these down will help you to work your way through them.

Taking proactive steps to be happy means that you are much more likely to experience consistent happiness in your life, and it makes happiness more of a sure thing, rather than you just waiting and hoping for it to appear. Each of these daily habits are so easy to incorporate into your life, so have another read through the list and then pick a few that you can begin to implement right now.

couple holding up bottled juices

10 Foods You Think Are Good For You, But Actually Aren’t 

Have you been trying to improve your diet and eat in a healthier way?

This can sometimes seem quite easy, thanks to the wide range of foods available that are touted as being healthy.

However, while you may think that you are doing your body some good by consuming everything from agave nectar to store-bought green juices to coconut oil, you could actually be causing more damage than you realize…

Store-Bought Green Juices

Green juices have exploded in popularity lately, and for good reason too…

Juicing fruits and vegetables means that you are extracting the fiber, which means that, when you consume them, your body is able to absorb and make use of the nutrients within them at a much more efficient rate. This then gives you the fantastic surge of energy that green juices are so famous for.

There are so many green juices available in stores these days, and while some of them may be quite healthy, the majority are likely not.

So, how do you go about making a decision?

Many people think a juice that comes in a vivid shade of green is definitely going to be healthy, but it actually only takes a tiny amount of spinach, or another green, to achieve this color. The rest of the juice will tend to mainly consist of fruits, rather than vegetables, as this not only helps the juice to go further, but it also makes the taste one that will appeal to a wider audience.

The only way to decipher whether or not a store-bought green juice is good for you is by taking a look at the ingredients list. Not only do you need to be looking at which fruits and vegetables have been used, but make sure you also examine how much sugar the juice contains.

You will find that many juices out there are actually packed with sugar, with some even containing just as much as a fizzy drink

Of course, the best way to enjoy a green juice without worrying about whether or not it is bad for you is by making your own.

This is actually easy to do, and can be made in larger batches so that you have some juice ready for whenever you need a kick of energy.

Coconut Oil

Around 72% of Americans think that coconut oil is a healthy food, but recent reports from the American Heart Association dispute this

While coconut oil does contain some good fats, around 82% of the fat in coconut oil is saturated, which is a higher amount than everything from butter to pork lard to beef fat.

Cutting back on the amount of saturated fat in the modern diet is something that has been advised for a while now, and while coconut oil can have its benefits, it should not be consumed in copious amounts, which is what many do.

Coconut oil is also quite calorie-dense, with just one tablespoon of it containing around 120 calories.

While consuming small amounts of coconut oil is no doubt good for you, you would be best off sticking to healthier oils for daily use, such as extra virgin olive oil.

Of course, do not forget that, when used topically, coconut oil has some fantastic antifungal and anti-bacterial properties. 

Agave Nectar

If you have been looking into sugar substitutes, you have likely already come across agave nectar quite a few times, and maybe even used it yourself.

Agave nectar comes from the same plant that tequila is made from, and has a syrup-like consistency, making it a convenient sweetener to use.

But is it actually better than sugar?

Well, agave nectar does have a low-glycemic index, meaning that it does not cause sharp fluctuations in blood sugar levels. 

However, this only means that it does not contain glucose…

So what about fructose?

Agave is actually packed with fructose, which is the same substance that you would find in unhealthy high fructose corn syrup. There are a number of studies out there linking a diet high in fructose with a range of different medical issues, including heart disease. 

While agave nectar may be a better option than other artificial sweeteners, it is still a food that you should really try not to consume too much of.

Gluten-Free Foods

For those who have celiac disease, or a gluten sensitivity, a gluten-free diet is essential.

However, for everyone else, a gluten-free diet can actually be detrimental to your health.


In a few different ways:

  • Gluten-free foods usually contain less fiber, which is necessary for bowel health
  • When gluten is removed from a food, it loses its elasticity, so other refined ingredients, such as stabilizing gums, are added in instead
  • Gluten-free foods often contain more calories, fat and carbohydrates than their standard alternatives

With so many different celebrities deciding to adopt a gluten-free diet, it seems to have become the new dietary trend, even though there is really no evidence that points to gluten being detrimental for health unless you have celiac disease. 

Pink Himalayan Salt

Pink Himalayan salt is another ingredient that has become quite trendy in recent years, and its distinctive pink hue not only looks pretty on kitchen shelves, but also contains small amounts of minerals. These include calcium, potassium, iron and magnesium.

However, have you actually looked into how much of these minerals are in the salt?

The answer is close to zero. While there are minerals present, these are in such tiny amounts that they really will not be making much of a difference at all to your health.

Many people use more Himalayan salt than regular salt, thinking that, because of the minerals, it is better for them. But, it is still just a salt, meaning that you need to be cautious with how much you use.

Low-Fat and Skimmed Milk

If you have been trying to watch your weight, then making the decision between a full-fat and a low-fat milk can seem like a no-brainer.

However, the low-fat version is actually something that you should avoid…


Well, to begin with, while whole milk does have more fats in it, many of these are good fats, and do everything from improving your metabolism to helping keep you feeling full.

Milk also contains a number of fat-soluble vitamins, such as vitamins A, D, E and K. Without the fat, skimmed milk will have far less of these vitamins.

If that wasn’t enough to convince you…

When skimmed milk is made, its consistency is nothing at all like whole milk. In order to make skimmed milk more palatable, the producers add in powdered milk, as this helps to improve its texture.

Why does this matter?

Because this process actually results in the milk containing oxidized cholesterol, which causes even more damage to your arteries than regular cholesterol.

There are many studies out there that point to the various reasons for which low-fat milk should be avoided, for both adults as well as children.

Store-Bought Almond Milk

One of the reasons that plant-based milks have become so popular recently is because their shelf life tends to be much longer than dairy milks.

But have you ever wondered why this is?

The answer is because the majority of plant-based milks are packed with preservatives, as well as a range of sugars, thickeners and stabilizers, as they need these to obtain their milky texture.

When it comes to almond milk in particular…

One of the most common additives that you will find in store-bought versions is carrageenan.

Have you ever heard of this before?

It is a common preservative, which has long since been linked to everything from intestinal inflammation to cancer.

You will also find a range of vegetable oils in almond milk, many of which do not actually benefit the body, as well as added vitamins and minerals that come in a form that the body cannot easily absorb and make use of.

For those who think that they are getting plenty of almonds in their milk, think again…

Studies have shown that many brands of almond milk out there contain no more than 2% almonds

The milk itself is also produced in a similar way to coffee, meaning that water is strained through ground beans, or, in this case, nuts. This means that the majority of the almond milk you buy is just water, and also does not have much of a nutritional value. 

Still need a dairy-free milk?

Try making your own! You can use just about any nut or seed that you can get your hands on, or even a mix of them, such as:

  • Almonds
  • Coconut
  • Sesame seeds
  • Pecan nuts
  • Walnuts
  • Cashew nuts
  • Hemp seeds

You can then either store it in the fridge for a few days, or freeze it in batches so that you always have some to hand.

Trail Mix

Trail mix is often marketed as a healthy, on-the-go snack. While this is true in some cases, the majority of pre-made trail mixes out there are usually filled with calories, and contain ingredients that are actually rather unhealthy.

Does your trail mix contain just nuts, some dried fruit and some dark chocolate?

If so, you are on to a winner!

However, the majority of brands out there contain ingredients such as yogurt or chocolate covered raisins, sesame sticks, candy, and fried banana chips, all of which are packed with sugars, fats and refined carbohydrates.

Just like when it comes to plant-based milks, your best option is to make your own trail mix. This is so simple to do, and you will actually find that you end up saving money, and can also tailor your trail mix to suit your own personal tastes.


Research has shown that around half of American adults take daily vitamin supplements, but there are actually no studies at all out there that justify this.

In fact, the over-consumption of certain vitamins can actually lead to an increased risk of cancer.

Of course, from vitamin A to vitamin C to vitamin E, your body requires vitamins in order to properly function, but studies have shown that these vitamins are consumed in adequate quantity in the average diet. 

If you are taking multivitamins or another form of vitamin supplement, it may be worth looking into this in more detail, so that you can decide for yourself whether or not they are actually benefiting your body.


High in protein and low in carbohydrates, sushi is definitely one of the more healthier meal options out there.

However, the problem here lies in the fish that is used…

Most of the time, you will find fish such as tuna, sea bass and swordfish used in your favorite sushi dishes.

Wondering what is wrong with these?

They are known for being some of the worst fish to eat when it comes to mercury contamination. This is something that cannot be detected on a fish in terms of sight, smell or taste, and also cannot be destroyed by cooking or preparing the fish in a certain way.

Here are some of the fish types that you should avoid:

  • Tuna, which is the most common source of mercury exposure in the USA
  • Mackerel
  • Seabass
  • Yellowtail

Instead, opt for smaller fish varieties, such as sardines, scallops and anchovies, as these are much lower down on the food chain in the sea, and therefore contain less mercury

Worried that you may have already consumed high amounts of mercury?

Fortunately, you can have this tested, through a blood test, with your physician. If you are a woman who is trying to get pregnant, you may want to wait on this until your mercury levels have dropped back down to a safer amount.

For many people, a healthy diet can be difficult to stick to, especially when foods that you think are healthy are actually not. The best way around this is by being diligent with every single ingredient that you put into your body, making sure to fully scrutinize the ingredients list of every pre-made product that you purchase.

woman nursing a cup of tea

Here’s Why You Should Be Drinking More Tea

Tea has been around for centuries, and has long since been linked to a wide array of different health benefits. It comes from the Camellia sinensis plant, and true tea types include:

  • Black tea – the highest caffeine content out of all the tea types, and made from fermented tea leaves. Black tea forms the basis for many other flavored teas, such as chai
  • White tea unfermented and uncured, with more anti-cancer properties than the other tea types
  • Green tea made from steamed tea leaves, the benefits of green tea have been widely studied 
  • Oolong tea packed with antioxidants
  • Pu-erh tea made from aged, fermented leaves that have been pressed into cakes
  • Herbal teamade from fruits, seeds, herbs or roots. Lower in antioxidants than other tea types, but the benefits do vary depending on the exact plants that have been used

Wondering how long to steep these teas? Here’s a helpful infographic.

tea steep times infographic

Do you drink much tea?

If not, here are a few reasons to convince you to brew an extra cup each day.


First and foremost, tea consists primarily of water, meaning that it is incredibly hydrating.

Yes, there are plenty of myths out there surrounding the fact that tea could potentially dehydrate the body, due to its caffeine content, but these are not true…

In fact, research has found that drinking four to six cups of tea a day is just as good as drinking a litre of water.

Still concerned about the dehydrating effects of caffeine?

The same study concluded that, when consumed in a moderate amount, caffeine has no effect when it comes to keeping the body hydrated. 

Packed with Antioxidants

Tea contains a range of polyphenols, which are a type of antioxidant, as well as several phytochemicals. It is these antioxidants that give tea the ability to protect against a number of different cancers, including breast, skin, lung, liver, prostate and oral.

These antioxidants are also essential in the fight against free radicals, which damage everything from the heart to the brain to the skin.

Lowers Cholesterol

For those who want to keep their cholesterol levels low, green tea is the way to go. Traditional Chinese beliefs also revere pu-erh tea for cholesterol, but there is not much scientific data available to back this up yet.

Both LDL and total serum cholesterol can be lowered by drinking tea, with experts recommending at least five cups a day if you want to experience maximum benefits. 

Wondering how this actually works?

When the tea reaches the large intestine, it is able to inhibit the absorption of cholesterol, therefore decreasing the amount of cholesterol that enters your body.

Lowers Risk of Heart Attack and Stroke

The connection between tea and heart health is something that has been studied quite extensively, as the effects that tea can have on the heart are quite significant.

Studies have found that those who drink one to three cups of green tea a day experienced a 20% lowered risk of heart attack, as well as a 35% lowered risk of stroke.

Drinking four or more cups of green tea a day enhances these benefits even more.

Not sure you can handle drinking that much green tea a day?

Give matcha tea a try instead. This is made from ground green tea leaves, and contains a nutritional composition similar to that of ten cups of green tea. 

Prevents Cavities and Decreases Tooth Loss

There are so many beverages out there that are bad for your teeth, but tea does not fall into this category.

In fact, researchers in Japan discovered that when tea is consumed, it changes the pH within the mouth. This then helps to prevent cavities, by suppressing the growth of periodontal bacteria, and therefore decreases tooth loss.

Tea also has quite a high fluoride content, which is something else that helps to protect the teeth. Not only is tea usually brewed with water that contains fluoride, but the plant itself also draws fluoride up from the soil in which it is grown in.

Tea also does not erode tooth enamel, which is something that many other beverages are guilty of.

Aids in Weight Loss

Tea is a calorie-free drink, and does not need to have anything added to it, making it such a healthy beverage to drink.

In addition to this, each type of tea is able to help with weight loss in different ways:

  • Green tea – one of the most effective teas to aid with weight loss, green tea has been linked to decreases in body weight and fat. This is likely due to the fact that green tea, as well as matcha, is high in catechins, which can boost metabolism, and the rate at which the body burns fat 
  • Pu-erh tea – while research is limited when it comes to pu-erh tea, the studies that have been done show that this tea has an anti-obesity effect, and can help to suppress weight gain
  • Black tea – high in flavones, black tea has been found, by several studies, to be effective in helping with controlling weight
  • Oolong tea – speeds up metabolism and increases energy expenditure, therefore helping the body to burn more fat
  • White tea – has similar effects to green tea. White tea extracts have also been proven to be able to break down fat cells, while preventing new ones from forming, although this study has only been carried out in test tubes, and not yet on humans 

Try alternating the teas that you drink, so that you can experience the maximum benefits when it comes to weight loss. 

Helps with Sun Protection

While there is nothing that can compare to wearing sunscreen on a daily basis, it always helps when you can boost the effects of this.

Certain foods contain compounds that are able to help reduce the effects of UV exposure, and green tea is one of these foods.

In addition to drinking more green tea, you can also use green tea extracts directly on the skin, to protect against UV damage and reduce the number of sunburned cells in the skin. 

Prevents and Treats Neurological Diseases

As the body ages, brain health begins to decline, and the onset of degenerative neurological diseases, such as Alzheimer’s and Parkinson’s, become quite common.

However, tea could potentially help to not only prevent these diseases from developing, but also when it comes to treatment…


It is all down to the polyphenols found in tea, especially green tea. These help to boost brain health, while maintaining the parts of the brain that are responsible for memory and learning.

Reduces Cortisol Levels

Many people turn to tea in times of stress, and science has now backed up why this is…

Studies suggest that drinking tea on a daily basis can help drop your cortisol levels back down to normal much faster after a stressful situation has occurred.

What is cortisol?

This is the hormone that your body releases in times of stress. While it is harmless, or even good for you, in small amounts, modern life means that many people now have cortisol constantly running through their bodies, leading to everything from premature aging to belly fat.

Want to control how stressed you actually get during a stressful situation?

Try drinking four cups of tea a day, as this will prevent your cortisol levels from spiking quite so much.

Protects the Eyes

Once again, it is the catechins in green tea that really help to protect the eyes, or the delicate tissues within the eyes in particular.

It has long since been understood that catechins are beneficial to eye health, but experts were unsure as to whether the catechins from tea could actually be absorbed by the eyes.

Well, they soon found out that different parts of the eye absorb different amounts of the catechins, with the retina absorbing the most.

closeup of woman's eyes

They also discovered that the antioxidant activity that the catechins are responsible for can last up to 20 hours after the green tea extract had been consumed.

However, do not get too excited just yet…

The study focused on green tea extract, rather than just green tea. This means that the effects may not be quite as effective when drinking just the tea, but will still be there. The study was also carried out on rats, meaning that human trials still need to be done in order to confirm these theories. 

An Anti-Inflammatory

Inflammation within the body can lead to a number of different disorders, including:

  • Arthritis
  • Cancer
  • Blindness
  • Diabetes
  • Asthma
  • Mental illnesses

In fact, inflammation can be linked to just about every modern ailment out there.

Fortunately, there are many natural ways in which a person can lower the inflammation within their body, and, as you may have guessed, drinking tea is one of these ways.

Thanks to certain active compounds within tea, this beverage is able to lower levels of inflammation, as well as inflammatory reactions.

An Anti-Allergen

Do you suffer from hay fever or any other type of pollen allergy?

If so, you may want to try drinking more tea…

Research carried out in Japan has discovered that EGCG, which is the polyphenol found in tea, can actually help to reduce pollen allergies.

Tea also contains quercetin, which acts as a natural histamine.

Want to boost the way in which tea is able to help with your allergies?

Try adding some local honey to your brew.


Well, this works in a similar way to allergy shots. By consuming local honey, you will therefore be consuming local pollen. Doing this over time can help you to become less sensitive to the pollen around you, therefore reducing your allergies.

Increases Endurance

Tea, especially green tea, contains catechins, which are antioxidants.

These catechins are able to increase the body’s ability to burn fat, which is why tea is so great for weight loss. But another effect of this is greater endurance, especially when it comes to muscular exercises.

Boosts the Immune System

Green tea in particular is able to boost the number of cells in your body that are responsible for maintaining the immune system.

Research in this area is still quite new, so researchers do not yet quite understand how it all works. However, once they do have a deeper understanding of the processes involved, this could mean that tea could be used to treat autoimmune problems, as well as a wide range of other diseases involving the immune system.

Lowers Blood Pressure

High blood pressure is not good for you, but neither is being completely dependent on medications, especially if you can avoid it.

Studies have shown that consuming black tea can actually decrease a person’s blood pressure.

However, keep in mind that these effects are not enough to bring a person with hypertension back into a safe zone, so do not rely on tea entirely in times of urgency.

Need Some Tea Inspiration?

Thanks to its incredible versatility, tea is actually the second most widely consumed beverage in the world.

Nevertheless, many people tend to fall into a bit of a tea rut, drinking their tea in exactly the same way every day.

While there is nothing wrong with knowing how you like your tea, it is also worthwhile experimenting with other ways in which to drink it.


Because as you can see from above, different types of tea have different benefits, so it only makes sense to consume a wide variety of different teas.

Here are some tea ideas to try out:

  • Boston iced tea
  • Iced lemon tea
  • Green tea and avocado smoothie
  • Mint tea punch
  • Cucumber tea spritzer
  • Bubble tea

iced lemon tea

Tea consumption is going through quite the trend at the moment. Around half the population of the USA are tea drinkers, and this is set to continue to increase over the next few years. Even if you do not usually like the taste of tea, there are so many different types and varieties out there, making it well worth finding one that you enjoy drinking.

woman thinking on park bench

Afraid of Aging? Here’s Why You Shouldn’t Be

The idea of aging is something that many do not react well to, but why is this?

Well, it could have something to do with the physical changes that take place, or even the mental ones.

But while this may be the case, aging is really not something that you need to be afraid of. Here are just a few of the reasons why…

Aging Doesn’t Mean You Must Have Poor Health

Many people think that pain, illness and disease are all things that go hand-in-hand with old age.

But this is not true…

Yes, there are certain diseases that become more common as you get older, but, for many of them, there are actually quite a few preventative steps that you can take.

One of these is by paying attention to nutrition

colorful food nutritional benefits infographic

Malnutrition is becoming an increasing problem, especially amongst the elderly, and this can have a number of severe consequences:

  • Weakened muscles and bones
  • Higher susceptibility to diseases and infections
  • Risk of becoming underweight
  • Slower healing time

By ensuring that you are receiving all the nutrition that you need, you will be having a huge impact on your health in the future. A healthy diet now means that, as you age, you will not need to deal with the diseases and health issues that others face. 

Aging Means You’ll Have More Time

Imagine having an extra hour or two in your day…

How would you spend it?

The idea of having this extra time may seem ludicrous to some, but this is exactly what you will have as you get older.


Because older adults need less sleep.

In fact, this is a sign of healthy aging.

So, how much sleep will you need?

Well, up until the age of 30, you need between seven and eight hours. After this, you need between six and seven. 

Of course, a lack of sleep can be damaging too.

How do you know if you are getting enough sleep?

Pay attention to how sleepy you feel during the day. If you are wide awake and alert, then this means that you have likely had enough sleep the night before. However, if you start to feel drowsy at some point during the day, then you may need an hour or two more each night.

Aging Makes You Happier

The concept of happiness has been at the center of so much research in recent years. 

One interesting result is the fact that seniors, out of all of the different age groups out there, are among the happiest of them all. This is especially the case when compared to those who are middle-aged. 

Wondering why this is?

Researchers believe that this could be down to better coping abilities. Since seniors have likely already been through quite a bit of hardship in their lives, they are much better able to deal with negative situations, and are also quite optimistic.

Aging Increases Marital Satisfaction

For those who are married, this may really interest you..

Many parents think that once the last of their children have moved out, a marriage will feel so much emptier.

But this is actually the opposite from the truth.

Research has shown that once all children have left home, there tends to be an increase in marital satisfaction.

senior couple


Because often, couples find themselves drifting apart, or feeling disconnected, while going through all that it takes to raise children. However, once the children have left, couples are able to get back into touch with each other, rediscovering why they fell in love with each other in the first place.

Aging Allows You to Pursue Your Dreams

When you are in your teenage years, the passion to pursue your dreams is a strong one. However, as you continue on through life, this can often be dulled down. Many find themselves in jobs that they do not enjoy, spending years doing something that does not really satisfy them.

However, once retirement rolls around, this all changes…


Well, retirement gives you so much more time, and this time can be spent pursuing some of those long lost dreams that you may have put on hold years ago.

Whether you wanted to travel to a foreign country to learn a new language, write your very first novel, or grow your own food, you will have so much time once you are retired to try all of these exciting things.

Ever wanted to start your own business?

Retirement is the time to do so. In fact, over the past ten years or so, the average age for an entrepreneur is between 55 and 64.

Aging Gives You More Family Time

grandfather and grandson playing in the grass

In addition to spending your retirement time pursuing your dreams, you will also have so much more time to spend with your family and loved ones.

Being able to see your children and grandchildren grow up is something that so many look forward to, and this time of your life may even be one of the highlights of all of your years.

Aging Teaches You Emotional Management Skills

In your younger years, you may often experience moments where your emotions seem to simply overwhelm you, leaving you feeling confused and unsure of what to do.

Fortunately, these moments decrease as you age…

Managing your emotions is actually considered to be a life skill that takes decades to master. The result of this is emotional stability, as well as the ability pay more attention to the good, and less attention to the bad. This could be another reason as to why seniors have a happier outlook on life than younger generations. 

Aging Can Boost Cognitive Function

There is no denying that aging commonly brings with it cognitive decline, but researchers are finding that, in some ways, cognitive function may actually improve with age.

There is still plenty more research to be done on the topic, but a study carried out by the University of Illinois examined the way in which older air traffic controllers carried out their job in comparison to younger generations of air traffic controllers.

Wondering what the results were?

Even though the older group was experiencing some short term memory loss, as well as a reduction in visual spatial processing, they still excelled at their jobs. When it came to navigating multiple aircrafts at the same time, and avoiding a collision, the older group was far superior

Aging Teaches You Not to Judge Others

In your younger years, you may have often cast judgement upon others. Whether due to material goods they did or did not have, or something superficial, such as the way in which they looked, judgement is something that just about everybody is guilty of.

Judgement may not be a huge evil in the big scheme of things, but it does often lead to negative emotions within the person doing the judging, which is no good for your mental health.

However, this changes with age…

As you grow older, you will learn not to judge other people, and will instead naturally begin to accept them for who they are.

Aging Doesn’t Mean Isolation

One worry that many have about aging is that they may find themselves isolated from all that is out there.

However, the world is becoming increasingly age-friendly.

happy senior people

In fact, the World Health Organization has started an initiative, in conjunction with a number of cities around the world, to make the world more age-friendly. 

What exactly does this mean?

Here are just a few of the ways in which cities are adapting to their elderly population:

  • Age-friendly transportation
  • New forms of education
  • New care and housing concepts
  • Age-friendly business workplaces and campuses

From Mumbai to New York, cities all over the world are embracing this initiative, determined to make the world a better place for those who are aging.

Aging Reveals Your True Identity

Many people spend their youth trying to discover who they really are, but very few find the answers…

Why is this?

Because discovering who you are is something that takes decades, and cannot be rushed in just a few years.

Each year, you will learn so many new things about yourself, whether this be related to your character, your beliefs or your abilities. You will learn both positive and negative things about yourself, and these discoveries will accumulate over the years, meaning that you will finally understand your inner nature in depth.

Aging Means You Have More Life Experience

The older you get, the more life experiences you accumulate.

Everybody goes through different things in their life, and these experiences make you who you are. 

While you may sometimes face negative experiences, these are just as important as the positive, as you will come out of them having learned something, even if it may not feel like it at the time.

All of these life experiences also means that you become much more interesting to others. You can use your experiences to guide and advise others, changing peoples’ lives for the better.

Aging Doesn’t Mean Giving Up Driving

A few decades ago, growing older meant that you would soon have to stop driving, but this is no longer the case.

Technology has advanced in huge leaps and bounds, and all of these innovations mean that people will be able to continue to drive, in a safe manner, as they grow in age.

senior woman driving

What are some of these innovations?

Everything from adaptive headlights, which pivot the light beam so that drivers can see better on curved roads, to assisted parking systems to rear cameras make driving so much easier.

Aging Doesn’t Mean Losing Your Independence

One of the aspects of aging that many fear is having to become completely dependent on others.

However, the chances of this happening are actually quite slim…

Let’s begin by taking a look at those between the ages of 65 and 74.

When it comes to everyday tasks, this age group barely differs from those who are middle-aged. This is especially true for those living in an age-friendly location, such as within easy walking distance of shops.

But yes, things do change slightly once you pass this age range…

However, unless you are suffering from a physical health problem, or a cognitive issue, you will still not need to be completely dependent on others. You may need some extra help from support services, but you will still be able to live in your own home and continue doing what you love.

Aging Gives You More Confidence

Along with age comes confidence.


Well, the answer has already been mentioned above, and this is down to all of the life experiences you will have acquired.

Each of these experiences will add to your sense of confidence, meaning that, as you reach the later stages of old age, you will have confidence in buckets! This confidence is something that really only does come with experience, but it can really change the lives of those who have suffered from a lack of confidence in their earlier years. 

Aging is a Privilege

You may not think it now, but aging is actually quite a privilege.

Wondering how?

Think about everything that people face on a daily basis…

From crime to pollution to politics to stress, there are so many people that do not even get to see the age of 60.

No matter how old you may currently be, think about all that you have seen and experienced in your lifetime. Every day really is a gift, so put your fear of aging behind you and make the most of all that life has to offer.

woman drinking tea next to window

De-Stress for the Weekend

Have you had a particularly busy and stressful week?

Here are some tried-and-tested ways for you to de-stress for the weekend, so that you can really relax, unwind, and enjoy your time off.

Why is it Important to De-Stress?

Before you try to de-stress, it is important to understand why this is important, as this will give you the extra motivation needed to really make an effort.

Each time you experience stress, your body releases a hormone called cortisol, which helps to trigger the fight or flight response in the human body. In ancient times, this would help humans escape from dangerous predators and other fatal situations.

effects of cortisol

However, in today’s world, stress can be caused by so many different factors, from a traffic jam to a late night at work. Your body cannot differentiate between how serious the stressor is, so will always release cortisol.

While this is not too harmful in the short term, it can really be damaging in the long run.


Here are just a few of the physical and mental health problems that stress can cause:

  • Hypertension and headaches
  • High blood pressure
  • Heart disease
  • Diabetes
  • Obesity
  • Insomnia
  • Depression and anxiety
  • Acne and other skin issues
  • Exacerbation of existing conditions, such as asthma, eczema and irritable bowel syndrome

While it may be difficult to control how often you feel stressed, there are, thankfully, a number of ways in which you can de-stress your body quite quickly.

Take a Deep Breath

The very first thing that you should do when you begin to feel stressed is focus on your breathing.


Because even just taking a few deep breaths will give your body an extra boost of oxygen, which will quickly help to relieve stress and tension.

On the other hand, shallow breathing, which people often do when they are stressed, does the opposite, and stimulates the nervous system, making you feel even worse.

In addition to taking a few deep breaths, you can push this even further and try out a couple of breathing exercises.

While these may seem futile, several clinical studies have proven that breathing exercises can help to do everything from reducing blood pressure to preventing damage caused by stress.

Go For a Walk

One of the best ways to relieve your body of stress is to get it moving.

This can be in the form of any sort of exercise, but walking tends to be the easiest to do when you want to de-stress quickly.

How does it work?

Well, when you take a brisk walk, your body releases several neurotransmitters, such as dopamine, serotonin and GABA. These then improve your mood, as well as your overall sense of well-being.

In addition to this, exercise also helps to increase blood flow to the brain, which is another way in which it relieves stress.

Don’t have much time for a walk?

All you need is 15 minutes, as this is enough for you to experience some of the immediate benefits that exercise can bring. Of course, if you can spare a bit more time, then that will be even more beneficial.

Do Some Forest-Bathing

There is so much research out there to prove how forest-bathing can significantly reduce stress.

happy woman walking in the forest

No idea what this is?

Forest-bathing simply refers to spending some time in a forested area, and has been a trend in Japan for a while.


Because studies have shown that spending time in a forest will leave you with lowered cortisol levels, as well as lowered blood pressure. 

Buy a Few House Plants

While you may not be able to spend time in a forest every day, house plants are a great way to ensure that you have some contact with plants on a daily basis.

Just being around them can help to induce your relaxation response, so try incorporating a few around your home.

There are even some house plants that are known for their de-stressing benefits…

Here are a few:

  • Lavender – its scent helps to slow down heart rate, and lower blood pressure and stress levels
  • Jasmine – will help you to feel less anxious and more peaceful, while inducing sleep
  • Rosemary – purifies the air while reducing stress and anxiety
  • Aloe Vera – cleanses the air of certain toxins while treating symptoms of anxiety
  • Snake Plant – improves energy levels while treating stress-induced headaches

A Good Night’s Sleep

There is an increasing number of studies out there that point to the connection between regular, quality sleep and the ability to overcome stress.

A good night’s sleep helps your mind and body to repair and restore itself, resulting in a number of different benefits:

  • Lowered stress levels
  • Better emotional regulation
  • Stronger immune system
  • Decreased risk of many chronic diseases, such as diabetes and heart disease

Feeling too stressed to get to sleep? 

Try to create a relaxing environment in your bedroom, with the use of candles, essential oils and soft music. There are also many breathing techniques out there that could have you fast asleep in no time at all.

Have a Laugh

The idea of laughing when you are feeling immensely stressed may seem a little far-fetched, but even faking a few laughs can have an impact, really making you feel so much better.


Laughing has been proven to have the ability to decrease the amount of cortisol in the body, while also reducing inflammation within arteries.

Pucker Up

Don’t feel like laughing?

Try kissing instead.

couple kissing

Studies have shown that this works well for women in particular, as kissing that special someone on the lips triggers the brain to release endorphins.

The kiss does not need to be sexually arousing, but should be a deep and emotional one. Aim for at least one ten-second kiss a day to keep your stress levels to a minimum.

Eat a Meal Rich in Omega-3 Fatty Acids

Stress and food are closely connected, which is why many people often reach for junk food to comfort them in times of stress.

However, the excess sugar, salt and other unhealthy ingredients will only make you feel worse in the long run.

Want to know what to eat to make you feel better?

Food containing omega-3 fatty acids. Research has shown that omega-3 fatty acids prevent the body from producing too much cortisol, which will stop you from feeling so stressed. It also triggers the release of a hormone called DHEA, which is known for being able to combat stress, doubling the effects that omega-3 fatty acids can have.

So, which foods do you need to eat?

Here are some of the foods that are richest in omega-3 fatty acids:

  • Mackerel
  • Salmon
  • Walnuts
  • Chia seeds
  • Herring
  • Flaxseeds
  • Egg yolk

Chew Some Gum

Can chewing gum really help you to de-stress?

Science says yes, and while it may not help during times of extreme stress, it will definitely make a difference if you are experiencing mild to moderate stress.

Studies have shown that chewing some gum can reduce the amount of cortisol in the body by 16% during mild stress, and 12% during moderate stress.

While this may seem too good to be true, it is definitely a method worth trying!

Listen to Some Music

Music has been proven to reduce stress and anxiety, so spending some time listening to a few tunes could really help you to de-stress before the weekend.

woman dancing to music

Not sure what to listen to?

Give classical a try for maximum benefits, as this has been shown to slow down the heart rate, decrease cortisol levels, and lower blood pressure.

However, just about any sort of music will still trigger your brain to release plenty of neurochemicals, such as dopamine, which will have you feeling great.

Don’t have any music at hand?

Make your own! Even humming to yourself can help to lower stress, so don’t be afraid to sing a few songs aloud.


If you are someone that tends to be glued to your smartphone, then you should know that these have been linked to heightened stress levels. There are so many other ways in which the modern world over-stimulates the mind, leading to an increased stress response.

The best way to take some time out from all of this is to unplug. Turn off your phone and your computer, and spend some time in an environment where there are no electronic distractions. Whether you create a small haven at home, or head to the beach to spend the day with the sun, sand and sea, unplugging can really help to re-balance your mind.

Play a Video Game

While electronics do often contribute to an increase in stress levels, they can also help to reduce them.

One example of this is with video games, which decrease stress and improve the mood.


By absorbing your mind in the game that you are playing, which provides the perfect distraction to give your nervous system some time to calm down.

However, the type of game that you choose is key…

Violent games should always be avoided, while the most beneficial games tend to be puzzle games.

Write It Down

There is no denying that journaling is a great way to reduce stress, but there are several different theories as to why this is.

Whatever the reason may be, writing about stressful events or moments will help you to process them so much better. On the other hand, if you choose to ignore what you are feeling, this will only heighten your body’s stress response.

Journaling also enables you to take a look at your stressors from a different perspective, giving you the chance to observe how you can improve things in the future.

You do not need to spend long writing, as just a few minutes may be all you need. Try to do this every day, so that you get into the habit of it and it soon becomes second nature.

Eat a Banana

While eating a banana may not help during times of extreme stress, this is definitely a clever trick to try if you are experiencing mild stress.

How does it work?

Well, during times of stress, blood pressure rises. Bananas are packed with potassium, which can quickly regulate blood pressure.

Bananas also provide the body with the energy needed to rise above a stressful situation, while protecting the body from some of the negative effects that stress, and cortisol, can have, from a stroke to a heart attack to depression.

Learn a Craft

The majority of crafts out there tend to make use of repetitive motions, and these are known to be extremely meditative, relieving stress and reducing anxiety.

Knitting is a great example of this, as it features so many repetitive motions.

knitting red jumper

Not a fan of knitting?

Try cross-stitch instead, or have a go at making your own jewelry.

Spend Time With Friends

There are a few studies out there that show that spending time with a close friend can really help to decrease cortisol levels in the body.

Don’t have any friends nearby?

Give man’s best friend a try instead. Dogs are known for being able to lower stress levels and increase happiness. Even if you do not have a dog of your own, or know anyone that has a dog, you can still head over to your local animal shelter and spend a few hours volunteering with all of the dogs that live there.


Surrounding yourself with masses of clutter is only going to make you feel stressed so much easier.

De-cluttering can seem like an intimidating task, but, by taking it one small step at a time, you will soon accomplish all you need to.

Begin with a small part of your home, such as a drawer, throwing out what you do not need and then re-organizing what remains.

Each day, or even each week, tackle a new part of your house, until your whole home has been de-cluttered.


woman with a headache

Having Killer Headaches? Try These Cures

Headaches are the second most common form of chronic pain, and, when your head is truly pounding, it can be hard to concentrate on other parts of life, whether this may be work, driving, or even having a simple conversation.

Rather than reaching for the drugs, give one of these tips a try the next time you are having a killer headache.

Sip on Ginger Tea

Ginger has long since been used to treat a variety of ailments, by cultures all around the world. Now, thanks to a number of clinical studies that have been carried out with this ingredient, scientists are backing it too.

So, what exactly does ginger do?

It targets the blood vessels in the head, reducing inflammation and therefore reducing pain. This is especially useful for those who suffer from migraines, as migraines are caused by excessive dilation of blood vessels in the head.

The quickest and easiest way to make use of ginger is by steeping the root in some water to make a tea, adding in some fresh lemon juice if you would like an extra tang.

ginger tea

To use ginger topically, mix together a paste with some ginger powder and a couple of tablespoons of water, and apply this directly to your forehead for a few minutes.

Stretch It Out

Headaches are often caused by muscle tension, and this can sometimes be relieved through stretching.

There are a few stretches in particular that will help to target the muscles that often contribute to headaches:

  • Stretch your neck by moving your chin forwards, upwards and then towards each shoulder, before repeating
  • Shrug your shoulders upwards, and then forwards and backwards, before repeating
  • Press your palm into your forehead and hold it there for a few seconds, before pressing a hand onto each side of your head
  • Rotate your neck in clockwise and anticlockwise directions

Try to do these stretches twice a day, repeating each stretch three to five times, with a five second break in between each one.

Give Acupuncture a Try

Acupuncture is a form of Traditional Chinese Medicine that has been used for centuries to treat a wide range of different health issues, with thin needles being inserted underneath the skin, to rebalance the body’s flow of energy.

Sound painful?

It really isn’t. All you will feel is a slight tingling feeling when each needle is inserted.

However, there are only certain headaches that acupuncture can treat…

There are two main types of headaches out there; primary and secondary. Primary headaches include tension headaches and migraines, while secondary headaches are brought on by another health condition, such as a head injury or allergies.

Acupuncture is mainly used to treat primary headaches, whether this may be a frustrating headache that seems to return each day, or a migraine that seems to never completely disappear.


Each session lasts for around 30 minutes to an hour, and the cumulative effects of a few sessions can be a long-lasting way to prevent any future headaches.

Drink Up

Headaches are a common symptom of dehydration, and these can often be quickly cleared simply by drinking a few glasses of water.

This method can work for a variety of different headache types, from tension to cluster. Even if you do not feel dehydrated, drinking a few glasses of water is an easy method that is still definitely worth a try.

Beverages containing electrolytes are also a great way to boost hydration, and could help if plain water does not seem to be working quickly enough.

Take a Screen Break

If you have been spending a significant amount of time staring at a screen, whether this may be your computer at work, your TV at home, or your smartphone, this could be the reason behind your tension headache.

Try taking a break from your screen for a while, and seeing if that eases the pain.

Whether or not your screen is causing your headaches, you should really be taking regular screen breaks anyway, even if this is just for a few minutes at a time to have a drink of water or stretch your legs.

Use a Compress

Another easy method to soothe a headache away is to use a compress, holding this against the back of your neck.

hot compress

Wondering whether to go hot or cold?

If your headache is more of a dull pain, go with a hot compress, whereas if it is pulsating or throbbing, use a cold compress. This will help to lower the temperature of your blood before it enters your brain, reducing any inflammation.

Sniff A Soothing Scent

There are certain herbs out there that have scents capable of clearing even the roughest of headaches.

Here are a few to try:

  • Peppermint Oil – opens up clogged blood vessels in the head and regulates blood flow. Either mix some with water and rub this on the back of your neck, as well as your temples, or simply rub some crushed peppermint leaves on your forehead. You could also make a herbal tea with peppermint leaves, either fresh or dried, and sip this slowly, while inhaling the scent.
  • Lavender Oil this is another herb that is known for alleviating headaches, and can simply be inhaled straight to enjoy its benefits. Alternatively, mix a couple of drops in with some almond or olive oil and massage your head with this, or put a few drops into some hot water, and inhale the steam.
  • Rosemary or Thyme Oil rosemary and thyme oil have been used for centuries to treat headaches. For best results, dab a drop of the oil onto each temple, as well as onto your forehead, and massage this gently into your skin.
  • Basil Oil works as a muscle relaxant, so will clear headaches caused by muscle tension. Make a tea with fresh basil leaves, or simply chew on the leaves themselves. You can also place some fresh leaves into hot water, and inhale the steam.
  • Cloves contains cooling and pain-relieving properties, making them great for throbbing headaches. Crush a few cloves and wrap them in a clean cloth, before inhaling the scent repeatedly. Alternatively, mix some clove oil with coconut oil, as well as a bit of sea salt, and use this to gently massage your forehead and temples.

Try Yoga for Tension Headaches

If you know that your headaches are caused by tension, then yoga is something that you may want to try.


Yoga relaxes the muscles in your head, neck and back, while boosting circulation to your upper body and brain, all of which can quickly relieve a tension headache.

As soon as you notice the first sign that a headache is on its way, you should give a few of these yoga poses a go, as this will prevent your muscles from going into spasm:

  • The Simple Seated Twist
  • Gomukhasana Arms
  • The Side Stretch
  • Grabbing Opposite Elbows

Take a Magnesium Supplement

Magnesium used to be abundant in the plants and animals eaten by humans, but, due to a depletion in soil quality, natural sources of magnesium are hard to come by.

Why does this matter when you have a raging headache?

Because one of the most common symptoms of a magnesium deficiency is a headache, especially migraines.

Not only do people who experience migraines have lower levels of magnesium in their body than people who do not, but one study found that a regular intake of magnesium could actually lower the frequency of developing a migraine by 41.6%.

Wondering which is the best form of magnesium to take as a supplement?

Go for magnesium oxide, of which you will need between 400-500 milligrams each day. Even if your migraine has already started, taking a magnesium supplement immediately can help to soothe it.

Need some help right now, but don’t have any magnesium supplements to hand?

Try snacking on one of these:

  • Pumpkin seeds
  • Sunflower seeds
  • Blue poppy seeds
  • Cashew nuts
  • Almonds
  • Dark chocolate

sources of magnesium

See if these sources of magnesium help with your migraines; if they do, you can count on having them regularly.

Eat Some Headache-Busting Foods

There are certain foods out there that contain compounds capable of quickly soothing a headache.

Feel the pain beginning to come in?

Head on down to your nearest grocery store and stock up on these ingredients:

  • Cherries – contain a compound called quercetin, which is not only a strong antioxidant, but also has anti-allergy and anti-inflammatory properties. Quercetin helps the body to block out pain, reducing the severity of a headache. Eat around 20 tart cherries to experience the effects, or a glass of cherry juice.
  • Spicy Foods whether you go siracha or hot peppers, spicy foods will clear your sinuses, and therefore open up your airways. This alleviates any pressure and soothes the pain of a sinus headache.
  • Bananas bananas are packed with B vitamins, which increase the levels of serotonin in the brain, meaning that they work in a similar way to an anti-depressant. This then lowers the amount of pain that your body feels, reducing the severity of a headache.

While you are dealing with a headache, it is also important to avoid headache-triggering foods. From cheese to processed meats to artificial sweeteners, try to stick to a wholesome diet when healing your body.

Walk It Off

While you may not feel like exerting yourself too much when suffering from a killer headache, exercise is actually a great way to relieve yourself of the pain.


Exercise triggers the body to release endorphins, which are basically the body’s natural painkillers. If you begin to exercise regularly, you will notice a reduction in the frequency and intensity of your headaches, as well as your migraines.

So, the next time you feel a headache coming on, step outdoors and take a brisk walk, preferably somewhere quiet. Even if this is only for ten minutes, this is still enough time to stimulate your brain to release the endorphins that will soothe your head.

Relaxation Exercises

While additional research in this area is still needed, current studies show that relaxation exercises could really help reduce the intensity of a headache.

What exactly are relaxation exercises?

They could be anything from listening to calming music, using mental imagery to unwind, or doing some deep breathing.

Try this the next time you have a headache:

  • Lie still, breathing in and out slowly
  • Think of a mantra and repeat this in your head, to stop your mind from wandering
  • Beginning with your toes, contract and relax your muscles one at a time, working your way up your legs through your body, until you reach your head.
  • Take your time with this, so that it takes around 20 minutes

Change Your Pillow

If you tend to wake up with a headache in the morning, this could be down to your pillow.

Pillows are designed to keep the head in line with the neck and spine while a person is sleeping, but if you end up with your head being misaligned, this can lead to headaches.

Pay attention to your pillow density, as those that are too soft do not provide enough support, while those that are too hard can lead to other problems.

How often should you be changing your pillow.

Every few months, or when they start to lose their original form. 

When suffering from killer headaches, it can be easy to just reach for the pills to numb the pain, but this is not something that you want to be relying on in the long run. By giving some of these methods a try, you may just find an easy, and completely natural, way to soothe a raging headache.


Women walking in polluted air with a mask

Your Skin’s Reaction To Pollution

Pollution can be a tricky issue to deal with, because, unlike other factors in your life, such as sun exposure and diet, the effects of pollution will not be immediately visible on your skin.

Nevertheless, your skin reacts to pollution in a number of different ways, and it is important to understand this in order to protect your skin as much as you can.

What Is Pollution and Where Does it Come From?

Simply put, pollution is when contaminants are introduced into a natural environment, and this is something that happens on a daily basis.

Every day, an increasing amount of microscopic specks of smoke, acid, soot and more are released into the atmosphere.

Where do they come from?

So many different sources, including cars, power plants, fires and more.

factories releasing harmful smoke into the city

Air pollution is actually one of the most common types of pollution, with research showing that traffic pollution in particular may be the single most toxic substance for the skin.

As you can imagine, this is a greater problem in urban areas, and even rural areas that are nearby to them, as the wind carries and distributes pollutant particles.

Water pollution is another one that you need to be aware of. Again, this is caused by so many different things, from industrial waste to chemical run-offs to laundry detergents.

While there are other types of pollution out there, from noise and light pollution to thermal and radioactive pollution, it’s air and water pollution that you really need to focus on when it comes to your skin.

How Exactly Does Pollution Affect the Skin?

Pollution has been linked to a wide range of different health issues, from lung and heart diseases to diabetes and even to mental health. However, the effects that pollution has on the skin are only now being understood…

To begin with, pollutant particles are absolutely tiny, often up to 20 times smaller than the size of one of your pores.

As you can imagine, this means that once they settle on to the surface of your skin, it does not take long for them to work their way into your pores and infiltrate your skin’s different layers.

So, what do these particles do when they enter your skin?

They trigger inflammatory responses in a few different ways…

Firstly, they create free radicals, while depleting the body’s natural levels of antioxidants.

In a way, this is a two-pronged attack, because it is the antioxidants in the body that are key when it comes to fighting free radicals. With all of these extra free radicals, and a loss of antioxidants, your body, and your skin, are somewhat defenseless.

Free radicals not only accelerate the aging process, but they also severely damage the cells within the body, including the DNA within them, which then causes new cells to grow in a damaged way.

In fact, studies have shown that people who live in highly polluted areas age 10% faster than those who live in the countryside.

Another result of the inflammation caused by pollution is a stimulation of melanocytes, which are basically the cells responsible for your skin color. By over-stimulating these melanocytes, excess pigment is created, which results in what are known as age spots, or sun spots.

close-up of woman with sun spots

In some cases, environmental pollutants can be so harmful that they cause severe genotoxic stress, potentially leading to skin cancer.

The inflammation caused by pollution also expands the blood vessels in your skin, making them much more visible. This manifests as redness, and, in some cases, rosacea.

The collagen in your skin, which is basically your skin’s support system, giving it its firmness and smoothness, is also affected by pollution…


Well, not only does pollution break down the collagen that is already in your skin, it also interferes with the production of new collagen. This then results in sagging skin, as well as fine lines and wrinkles. This is exacerbated by the fact that pollution starves the skin of oxygen, while drying up its natural oils, as dehydrated skin ages much faster than hydrated skin.

Another effect that pollution can have on the skin is hives. In fact, studies in Beijing, which is an extremely polluted city, have shown that there are direct correlations between spikes in air pollution and hospital visits for skin conditions, with hives being one of the main ones.

With pollution affecting so many different processes within the skin and body, everybody’s skin will react in its own way.

However, here are a few of the other skin issues that pollution can cause:

  • Breakouts, similar to acne
  • Skin allergies
  • Rashes
  • A dull complexion
  • Dry and dehydrated skin
  • Eczema

Protecting Your Skin From the Effects of Pollution

Now that you know about the damage that pollution can cause, you likely want to know about how you can protect your skin from this, while also reversing any damage that has already been caused.

Cleansing is one of the most important steps in your skin care routine when it comes to tackling pollution.


Because this will remove any environmental toxins from your skin, clearing away clogged particle matter.

For those who live in extremely polluted areas, a double cleanse may be worth considering, as this will ensure that all pollutants have been removed from your skin. While this may be the case, you do need to make sure that you are not overdoing it with the cleansing. Everybody’s skin reacts differently, so while some people may benefit from a double cleanse, others may find this too drying for their skin. 

Exfoliating a couple of times a week is also vital. While cleansing clears away the pollutants on the surface of your skin, exfoliating will enable you to get even deeper, clearing out any pollutants that have already worked their way into your pores.

Exfoliation will also help any subsequent skin care products that you apply to better penetrate your skin, meaning that they will be able to work so much more effectively.

When it comes to the free radicals that pollution causes, one of the best ways to protect yourself from this is by increasing your antioxidant intake.

Wondering what makes antioxidants so powerful?

Well, they are able to donate missing electrons to free radicals, therefore neutralizing them and preventing them from causing damage to the rest of your skin cells.

infographic on free radicals, antioxidants and normal molecules

Antioxidants can be consumed, as well as applied topically. When it comes to topical antioxidants, your best bets are:

  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Squaline

You are likely to find these antioxidants, as well as many more, in numerous skin care products.

In terms of foods that contain antioxidants, try to increase your consumption of the following:

  • Fresh fruits and vegetables of a wide range of colors
  • Green tea
  • Oily fish
  • Nuts and seeds
  • Coffee
  • Dark chocolate
  • Herbs and spices

However, keep in mind that in order to maximize the effects that antioxidants have, you need to be providing your body with a wide range of them. 


Because antioxidants work in conjunction with each other to heal and protect your skin, and single ingredients on their own will not have much of an impact in the end.

Another way to protect your skin from pollution is to strengthen your skin’s natural protective barrier.

This can be found on the outermost layer of your skin, and is not only important for keeping moisture locked in, but also for keeping environmental toxins out.

If you have a damaged skin barrier, then the effects of pollution will hit you so much harder.

So, how do you go about protecting and strengthening your natural protective barrier?

To begin with, you need to be moisturizing daily. Moisturizers are designed to form a thin film over the surface of the skin, therefore, in a way, creating their own barrier. Moisturizers will also keep your skin hydrated, which is essential for your natural protective barrier to thrive.

You should also be paying close attention to the ingredients in the skin care products that you use.


Because harsh ingredients will strip your skin of its natural oils, leaving your protective barrier vulnerable. Many ingredients can also have an alkalizing effect on your skin, meaning that they alter your skin’s delicate pH balance, disrupting all the natural processes that your skin goes through.

Your diet can also have an impact on your skin’s natural barrier. Ceramides, as well as essential fatty acids, both do so much to strengthen the barrier, and while these can both be consumed through your diet, obtaining enough to actually protect your skin from the damaging effects of pollution can be difficult.

So, what can you do about this?

Well, in addition to using skin care products that contain both of these ingredients, you could also consider taking oral supplements for both. These will be absorbed by the skin from within, and have been proven to have a significant effect in just a couple of months. 

Of course, sunscreen is also vital. While you may be focussing on fighting pollution rather than the sun, the sun’s UV rays will damage your skin’s barrier, making sunscreen essential.

For those who live in areas that are extremely polluted, it would be worthwhile listening in to your daily weather forecasts. On the days when meteorologists call for high amounts of smog or low air quality conditions, try to stay indoors as much as possible, and wear clothes that completely cover your skin when you have to head outdoors.

If you use air conditioning in your house, you should also make sure that the filters are kept clean, so that they do not end up trapping pollutants and blowing them into your home.

What About People Who Live in Rural Areas?

If you live in a rural area, you may think that your skin is safe from the effects of pollution, but this is not at all true…

As mentioned above, pollution particles are incredibly tiny, meaning that, even with a small gust of wind, they can spread further than you would imagine.

This means that nobody is safe from the effects of pollution, no matter where you live.

While you may not need to be quite as diligent when it comes to protecting your skin from pollution if you live in a rural area, you will still need to take at least a few of the steps mentioned above.

Don’t Forget About Indoor Pollutants

In addition to all of the pollutants outdoors, you need to also remember that indoor pollutants will also damage your skin.

Where do indoor pollutants come from?

A variety of different sources:

  • Stoves
  • Fireplaces
  • Particles from pressed wood products
  • Foam insulation

In addition to following the steps above to protect your skin from pollution, you should also be taking a few extra measures to reduce the damage that indoor pollutants can cause. These include improving the ventilation in your home by allowing more fresh air to flow through, while keeping the humidity relatively low.

Anti-Pollution Skin Care

With the effects that pollution has on the skin being more and more recognized, skin care companies are now investing heavily into researching ways in which they can create products that will protect the skin.

There are already a few of these products out there, with many containing high levels of niacinamide, also known as vitamin B3, since this is quite effective at combatting pollution damage.

However, researchers are currently looking into ways in which they can create products that actually block this damage from occurring in the first place. One molecule that is able to do this has already been found, and is being registered as a cosmetic ingredient, meaning that this will soon make its way into skin care products in the next few years. 

Pollution is something that everybody has to deal with, no matter where in the world you may live. While pollution has been proven to have severely detrimental effects on the skin, in a number of different ways, there are, fortunately, steps that you can take to protect yourself from this, and you should really try to do this as much as possible.

mature woman smiling

Makeup Tips for Mature Skin

It is so easy to fall into a beauty rut, using the same cosmetic products decade after decade. However, your skin, as well as your features, change as you age, meaning that your makeup products and application techniques need to evolve too.

From foundation to lipstick, here are some guidelines when it comes to makeup for mature skin.

Start With Your Skin

The best-looking makeup begins with good skin, which is why this should always be your initial focus when evaluating cosmetics.

Before applying any makeup to your face, you need to ensure that your skin has been thoroughly cleansed. Exfoliating it will be a bonus, as this will clear away any dead skin cells and rough patches from the surface of your skin, giving you a blank canvas to work with when it comes to your makeup.

Immediately after exfoliating, you need to moisturize your skin.

This is even more important for mature skin…


Because one of the main skin issues that mature skin faces is a lack of moisture, as skin loses its ability to retain moisture as it ages. This can result in a rough and dry complexion, which will only end up being accentuated, rather than hidden, by your makeup.

A thick and rich moisturizer is best, and it should also contain plenty of antioxidants, such as vitamin C and resveratrol

Another bonus to moisturizing before applying any makeup?

It will give your face a smooth and dewy finish, meaning that your makeup will just glide effortlessly on afterwards.

woman applying primer or moisturizer


Primers are not strictly essential, but do have quite a few benefits, especially when it comes to mature skin.

Here are a few of the reasons as to why you should be using a primer:

  • Hides visible pores
  • Smooths and softens the skin
  • Gives makeup a base to grip on to, meaning it lasts for longer 
  • Prevents foundation from oxidizing and changing color

When choosing a primer for mature skin, you want the formula to be a lightweight and moisturizing one, without containing any shimmer. As with any product you use, try to pick one that contains added antioxidants. If your skin is sensitive, look for a primer that contains soothing ingredients, such as niacinimide or green tea. 


When it comes to choosing a foundation for mature skin, thick formulas, or loose powders, are a big no.

woman applying powder foundation


These products will only end up settling into any creases in your face as your skin moves, making any fine lines or wrinkles so much more visible.

Instead, go for a light liquid foundation, or a cream foundation.

Wondering what the main differences between the two are?

Well, a cream foundation is more opaque, meaning that it provides better coverage if you have age spots or broken capillaries. Using a cream foundation means that you will likely need to use less concealer on any of these blemishes.

Another bonus to using a cream foundation formula is that these will usually be more moisturizing, making them great for drier skin types.

On the other hand, a liquid foundation will tend to have a lighter texture, and, if you only have a few minor imperfections, a liquid foundation will likely do the job.

When it comes to actually applying your foundation…

Begin at the center of your face, and use a foundation brush to blend this outwards.

Wondering how to stop your foundation from settling into any lines or wrinkles?

This is often inevitable, no matter which foundation you choose. When this happens, all you need to do is blot the area with a Q-tip, before fixing it up with some powder.

Alternatively, if you are dealing with fine lines rather than deeper wrinkles, try pressing a finger gently against your skin, rocking it back and forth in a slight rolling motion. This will help to disperse the foundation that has settled into your lines.

Don’t like using foundation but still want a bit of coverage?

Try a CC cream instead. These are actually perfect for mature skin, because not only will they disguise any redness or imperfections, but they will also refine your skin’s texture.


While some may strongly believe that a concealer should be applied before a foundation, it should really be the other way round.


Because your foundation will already cover up quite a few imperfections, so you will only need to use the concealer on areas that actually need the extra coverage

Want to know the best way to use a concealer to hide blemishes?

Simply dab a small amount onto your blemish, and then use the tip of a brush to blend this into your foundation, until you cannot see it any more.

In addition to using your concealer to cover up any blemishes, you can also apply it in a way that will help to give your face more of a lifted appearance.


Use your concealer to draw a triangle on your cheek, with the base of the triangle underneath your eye, and the other two sides pointing down towards your cheek. Then, blend it in.

woman using concealer under her eyes

So, how do you actually go about choosing a concealer for mature skin?

Well, just like with your foundation, liquid or cream formulas are best. Liquid is usually preferred by those with mature skin, as its lightweight texture means that it is less likely to gather in wrinkles and creases during the day. If you opt for a cream, you may need to set it with a powder afterwards to ensure that it does not crease.

You will also likely need two different shades, one for underneath your eyes and one for your face.

Here are some tips on choosing the two shades:

  • For underneath the eyes, choose a concealer that is one or two shades lighter than your natural skin tone. However, do not go any lighter than this, otherwise you may end up with an obvious light circle around your eyes
  • For the face, your concealer needs to perfectly match the shade of your foundation


While a cream blush looks great on bare skin, a powder blush tends to be the better option if you are also wearing foundation. However, in order not to dry your skin out, you need to make sure that you opt for a powder that has a fine and light texture.

When it comes to color, do not be tempted by strong and harsh shades. As the face ages, it becomes more angular, and stronger shades of blush will only make this seem hollow.

Instead, go for a softer shade, such as apricot or rose, making sure that it complements your skin tone.

Woman applying makeup

When it comes to actually applying your blush…

Many tend to apply this on the apples of their cheeks, but this often only ends up drawing attention to sagging skin.

What should you do instead?

Apply your blush to the highest point of your cheekbones, using a large brush to lift this upwards, making sure that you do not apply any color too close to your nose.


Did you know that your eyes change shape as you age?

Your eyelids become more hooded, while wrinkles around the eyes can also affect their shape.

So, what is the best way to deal with this when it comes to eye makeup?

A subtle wash of a light colored shadow is really all you need, with satin finishes in particular helping to brighten up the eyes. Matte and sparkly shadows do not work too well on mature eyes, as these tend to settle into the fine lines on eyelids, making them looked creased.

If you do decide to go for a shadow with some sparkle or shimmer for a special occasion, keep this away from the outer corners of your eyes, as it will only emphasize fine lines. Instead, keep the sparkle for your inner corners, the center of your eyelids, and your brow bones.

What about eye liner?

This is great to make your eyes really pop, but a liquid or gel formula can sometimes be too harsh on mature eyes, making an eye liner pencil your best option.

Do you find an eye liner pencil difficult to apply?

This is a common issue, but an easy solution is to just make sure that your eye liner pencil is soft, so that the color comes out smoothly and easily.

When applying your eye liner…

Make sure that you apply more to your top lash line than your bottom.


Because this helps to prevent your eye liner from dragging your eyes down. Eyeliner on your lower lash line will also make your eyes look much smaller, and will draw attention to any dark circles. Try to also ensure that the line you draw becomes thicker towards the outer edge, because this will give you a lift in an area where mature eyes tend to droop.

Do not forget about your eyebrows either…

Eyebrows naturally thin with age, and filling these in can really subtract decades from your appearance. Use either a light colored brow pencil or a shadow, as you want the color to look subtle and natural. Make sure that you blend this in well, following your eyebrow’s natural shape and ensuring that they do not look as though they have been drawn on. 

Just like with your eyebrows, your eyelashes will also naturally thin with age…

Mascara is great for this, but do not be afraid to experiment with individual false eyelashes, as these are perfect for filling in any gaps.

Giving your eyelashes a curl before applying your mascara can also make a huge difference, as this will instantly open up your eyes, making them appear bigger and brighter.

When applying mascara to mature eyes, you would be best off staying away from your lower lashes, and only applying it to your top lashes.


Because mascara on your lower lashes will only emphasize any dark circles or crow’s feet, whereas a deep, black mascara on your top lashes only will make your eyes look brighter and whiter.


Your lips will change quite a bit as you age, becoming much thinner, with wrinkles appearing around them. 

This means that you will want to use makeup in a way that plumps your lips out, so that they appear fuller and smoother.

How can you do this?

With a sheer, moisturizing lipstick. Neutral shades are usually best, as you want to enhance the shape and color of your lips without drawing too much attention to them. The most flattering shades for mature lips tend to be a color that is only slightly darker than your natural lip color.

senior woman applying lipstick

Try to avoid dark or bright lipsticks, as well as those with a satin finish.


Because these often only end up drawing attention to thinner lips, as well as to fine lines.

Don’t forget about lip liner either…

This can be used to give your lips a slight boost in volume, while also preventing your lipstick from bleeding into any wrinkles or lines. All you need to do is trace the lip liner around the outside of your lips, so that you have slightly over-lined them. However, make sure that the shade of lip liner you choose matches the shade of lipstick that you are going to be wearing with it, and try not to be too heavy-handed when applying the lip liner

Wondering whether or not you should be wearing lip gloss?

The answer is no. While there is no denying that lip gloss can really help to plump up your lips, it will also highlight every single fine line that is on your lips, so is best avoided.

In order to really look your best as you age, your makeup needs to evolve in the same way that your face and features do. From your eyes to your lips, make sure that you are constantly assessing each individual feature, so that you can determine exactly what they need in order to really shine.