Winter is Coming: Tips for getting your Garden Ready

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November may be at the end of Autumn and even heading into Winter but there is still time to get all sorts of gardening jobs done before the frost arrives and the garden becomes pretty dormant for winter. This year it has been very mild down here in the South of England and this means there is even still time to plant some tulip, daffodil, and crocus bulbs ready for the spring. I always think there is something really joyous about seeing those green shoots early in the year, they make me feel like there is hope after the dark mornings and dreary weather. 

Rake the Leaves

Hopefully, if you have a garden with plenty of trees you've been keeping on top of this job. All those leaves are such a rich source of nutrients to add to our compost pile. First, keep them in a separate pile or store in a container or bag, but make sure there are holes as the oxygen is needed to help the leaves break down into mould. Once that has happened you can add them to your compost or use as mulch.

Soil Maintenance

Now is your last chance to prepare your soil before winter really sets in. Turn the earth over whilst there is still some heat in the soil and make sure you have removed any annuals, and pruned your perennials right back to protect them for next spring. Make sure that any bar earth is protected with a good layer of compost, mulch or even plastic sheeting. 

Think Ahead

As the garden goes to sleep, the gardener doesn't. Now is the time to plan out how you want the garden to look next year. Place your order for Spring planted bulbs and any berry trees that you require. Draw out a sketch of how you'd like your garden to look and this will help you to know how many plants or bulbs to order.

Ideas for an Adventure Seeking Holiday in the Caribbean

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If you're a regular thrill seeker, you have probably been there and done that with most of the adventure activities in Europe, so now may be the perfect time to spread your wings, or find your sea legs to be more accurate and head out to the Caribbean for a luxury cruise of multiple islands.  

There is so much adventure to be pursued in the Caribbean, all amongst the absolute beauty of the white sandy beaches and deep turquoise waters. I want to share with you a few ideas for amazing cruise holidays with bags of adventure thrown in.

Royal Caribbean

Royal Caribbean is the second-best cruise line for mega-ships (with over 4000 passengers) as voted by the readers of Conde Nast, so you know you can't go wrong when you choose to cruise with them. Their liners cater to all kinds of travellers but Cruise Critic suggests they are particularly good for first-time family cruisers with their ultimate family suites having in-room slides, table tennis, life-size Connect-four, and a personal gaming room. That all sounds pretty darn fun to me. Add to that the SeaPlex, which is the largest indoor sports and entertainment complex at sea, with attractions ranging from roller skating and video gaming to a circus school, complete with flying trapeze classes. 

You can sail for as little as two nights, but for a full quota of thrills and fun, around nine nights is perfect and then you can choose to travel across the western, southern, or eastern Caribbean. The choice really is yours!

Sailing with Royal Caribbean also means you get to stop at CocoCay, a private island in the Bahamas and there is so much to do there. You could experience the island from 450 meters in the air as you take a balloon ride, enjoy the thrills of the waterpark, which boosts Daredevil's Peak, the tallest slide in North America, or even zipline across the blue, blue sky. 

Seville Splendors: A Family Adventure in Spain's Vibrant City

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Seville, the heart of Andalusia in southern Spain, is a city steeped in history, culture, and a vibrant way of life. With its stunning architecture, lively flamenco performances, and mouthwatering cuisine, Seville is an ideal destination for families seeking an enriching and memorable experience. In this guide, we'll explore the many splendours of Seville and how you can plan the perfect family adventure in this captivating Spanish city.

Planning Your Seville City Break

Choosing the Right Time to Visit

Seville enjoys a Mediterranean climate, which means mild winters and hot summers. To make the most of your family adventure, consider visiting during the spring or autumn months when the weather is pleasant, and the city is less crowded. Summer can be scorching, making outdoor activities less enjoyable, especially for young children.

Exploring Seville Vacation Packages

To streamline your trip planning, explore Seville vacation packages offered by various travel agencies. These packages often include accommodations, guided tours, and admission to popular attractions. It's an excellent way to ensure a hassle-free experience for the entire family.

Family-Friendly Accommodations

Choose accommodations that cater to families, such as hotels with family suites or vacation rentals with multiple bedrooms. Having a comfortable and spacious place to stay is essential for a relaxed and enjoyable trip. Look for options that provide amenities like swimming pools, childcare services, and easy access to public transportation.

Must-Visit Attractions for Families

Seville offers a wealth of family-friendly attractions that will captivate the imagination of both parents and children.

1. The Alcazar of Seville

Step into a fairytale by visiting the Alcazar, a stunning palace complex with enchanting gardens. The intricate architecture and lush greenery make it a magical place for kids to explore. Be sure to arrive early to avoid long queues.

2. Plaza de España

This magnificent square is a must-visit for its iconic semicircular building, bridges, and colourful ceramic tiles representing different regions of Spain. Take a leisurely stroll, rent a rowboat on the canal, or simply enjoy the breathtaking architecture.

3. Parque de Maria Luisa

Adjacent to Plaza de España, this park offers a relaxing oasis for families. Kids can run freely, and you can enjoy a picnic amidst beautiful gardens and fountains. Don't forget to visit the whimsical Plaza de América within the park.

4. Seville Aquarium

For a unique and educational experience, head to the Seville Aquarium. It's a great way for kids to learn about marine life and the importance of conservation. The interactive exhibits and underwater tunnel are sure to fascinate.

5. Isla Mágica

If your family craves adventure, spend a day at Isla Mágica, a theme park in Seville. With thrilling rides, water attractions, and entertaining shows, it's a fantastic place to create lasting memories with your children.

Cultural Experiences for All Ages

Seville is steeped in culture and history, and there are plenty of opportunities for your family to immerse yourselves in the local way of life.

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6. Flamenco Shows

Introduce your family to the magic of flamenco by attending a live performance. The passionate music, intricate dance moves, and colourful costumes will leave a lasting impression on all family members.

7. Cooking Classes

Learn to prepare traditional Spanish dishes as a family. Cooking classes in Seville often cater to children, making it an interactive and delicious experience for everyone. Bond over paella, tapas, and churros.

8. Horse-drawn Carriage Ride

Explore the historic city centre in style with a horse-drawn carriage ride. Children will delight in this unique mode of transportation while taking in the sights of Seville's charming streets.

Dining Delights

Spanish cuisine is renowned for its diverse flavours, and Seville is no exception. Embrace the local culinary scene with these family-friendly dining options.

9. Tapas Exploration

Introduce your family to the joy of tapas, small plates perfect for sharing. Head to local tapas bars and let everyone sample a variety of dishes, from patatas bravas to jamón ibérico.

10. Chocolaterías

Indulge your sweet tooth at Seville's chocolaterías, where you can enjoy churros dipped in thick, rich chocolate sauce. It's a favourite treat for kids and adults alike.

11. Family-friendly Restaurants

Seville offers numerous restaurants with kid-friendly menus and a relaxed atmosphere. Look for venues that offer paella, grilled meats, and other dishes that cater to various tastes.

A Taste of Seville's Festive Spirit

Seville is renowned for its vibrant festivals, and if your family's visit coincides with one of these celebrations, you're in for a treat. The Semana Santa (Holy Week) and Feria de Abril (April Fair) are two iconic events that offer a unique cultural experience. During Semana Santa, the city comes alive with processions, music, and religious fervour. Families can witness these moving events together, providing an opportunity for cultural understanding and reflection. Similarly, the Feria de Abril transforms Seville into a lively fairground filled with colourful tents, dancing, and traditional costumes. Children will love the fairground rides and the chance to immerse themselves in the vibrant atmosphere.

The Warmth of Sevillanos

One of the most delightful aspects of visiting Seville with your family is the warm and welcoming nature of the locals, known as Sevillanos. They have a reputation for their friendliness and genuine hospitality, making it easy for families to feel at home in the city. Sevillanos are often accommodating to children, and you'll find that your family is embraced with open arms in restaurants, parks, and attractions. Don't be surprised if your children are greeted with smiles and kind gestures as they explore this charming city. This warm reception adds an extra layer of joy to your family adventure in Seville, creating heartwarming memories that you'll cherish for years to come.

Conclusion

Seville is a city of splendours waiting to be explored by families seeking a unique and enriching adventure. With its captivating architecture, cultural experiences, and delicious cuisine, Seville offers something for every member of the family. By planning your Seville city break carefully, exploring Seville vacation packages, and prioritising family-friendly activities and accommodations, you can create cherished memories that will last a lifetime. So, pack your bags, immerse yourself in the beauty of Seville, and embark on a family adventure like no other. ¡Viva España!

6 Ideas to Get Creative On a Family Walk

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Taking family walks is an excellent avenue for fitness, obtaining fresh air, and fostering creativity for all family members. Here are several suggestions to optimize your outdoor experiences, morph your walks into small adventures, and maintain the interest of even the most energetic children as you navigate through the forest, or simply along your local streets. 

Incorporate a Challenge 

If you aim to ramp up your walks' vigor, set a fitness goal for yourself. Consider speed walking or establish a timed target to boost your pace. If kids accompany you, encourage them to hop throughout the street or mimic a horse's gallop for part of the journey. Alternatively, invite them to devise their own fun challenges to add an extra physical activity layer. You can bring a stroller fan from Diono to keep your children cool while exploring.

Alter Your Walking Route 

Your walking routes might be restricted at the moment. However, even reversing your usual direction can offer a different exercise by climbing that hill rather than descending it. If you can, vary the terrain of your walks. A dirt path provides more of a challenge compared to a flat sidewalk. Alternatively, consider driving to an area with more inclines if your regular route is level. 

Go Geocaching 

Geocaching is a delightful outdoor scavenger hunt suitable for all family members. Using specific GPS coordinates, use the Geocaching app to find hidden boxes called 'geocaches'. Typically, these geocaches hold a logbook for noting the date and time of discovery, along with a few mini treasures. If you decide to take a treasure, aim to replace it with something of similar or higher worth for the next player. With over three million geocaches globally, chances are there's one in your vicinity. 

Baking with Plant Milk - Homity Pie

My daughter, Miss M baking with me when she was 4 years old

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The Importance of Baking

I'll be honest when my kids were small there was nothing I loved more than baking with them, as it was engaging, fun, and also presented a fabulous learning opportunity. You can include maths, science, reading, and all the core subjects when you cook or bake together. 

I had a few go-to recipes that I would follow with the children. Of course, we did classics to start, like crispie cakes, refrigerator biscuits, and cupcakes. It become more fun when they were a little older and a bit more skilled and then we moved on to things like cheese and bacon flan or banana and chocolate chip bread. This former recipe is still being made in our house at least once a month as it has established itself as a staple, with a recipe that I tweaked to perfection. 

It didn't start out as my recipe though, it was one I had baked with my own mum when I was young. We were often baking as my dad was a milkman when I was a child and he would bring a couple of his milkman friends home most days for a cuppa once they finished their rounds. Cake or biscuits were a must-have alongside your cuppa.

I was interested to see recently how much has changed in the milk delivery business. When I was a child and would sometimes help dad out on his round we had about 5 different coloured tops of milk to deliver and now there are dozens, as you have all the plant milk alternatives, as well as organic, free-range, and sterilised dairy milk. 

Driving and Car Safety for your Teen Driver

 

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Your teen now drives. Going out with them in the car for the first time with them sitting behind the wheel is a sharp wake-up call. Your baby is no longer a baby, now they are in control of a large machine that can drive at speeds of 70mph (and that's if they are sticking to the speed limit) and can potentially cause serious harm, or even death. It's a bit scary when you put it like that, isn't it? Of course, the last thing you want to do is scare your teen but it is definitely worth having some serious conversations with them so they realise the full extent of the responsibility of driving alone on the roads. 

Here are a few pointers for discussion items that will help to give you peace of mind and to keep your teen safe -

Install a Car Tracker

Having a car tracker installed can be the ultimate peace of mind. You'll always be able to see where your teen is and if you've given them a radius of how far they can travel, you'll be able to spot (or even sent an alert if you set that feature to live) if they have breached that designated area. |As well as this, it is also important to have a tracker in case of theft and it makes the Police's job a lot easier if they know the location of your car. 

Get Black Box Insurance

Insurance can be a major cost when your teen first starts to drive, and one way to keep this cost down is to take (telematics) black box insurance. This device records how your teen is driving in regard to speed, braking distance, cornering, accelerating etc, and creates a score for their overall driving performance. If your teen knows they are being monitored and potentially their insurance premium could be impacted this will have a positive impact on their responsible driving. 

Set an Example

Once your teen is old enough to be interested in driving you should be setting a good example to them in your driving. Talk through the different maneuvers that you do, and why you make the driving decisions that you do, and also give them an awareness of how another's driving style might impact your safety. Demonstrating braking distances, using your mirrors and being aware of what is around you will make a marked difference. 

Pay for an Advanced Driver Course

Defensive driving could be the difference between an accident or not, so it is definitely worth investing in an advanced driver course for your teen. They will normally do around four sessions which will not only increase their driving confidence but also teach them a healthy respect and awareness of what is going on on the roads. Being aware of other drivers and driving to anticipate their errors is an essential life skill as far as I'm concerned. 

Discuss the Rules

This may seem very obvious but you need to have a conversation with your teen about what your expectations are for them driving, especially if you are footing the bill for their car, and associated costs.  Some people may assume their teen knows what is expected of them, but they are not mind readers. So spell out your expectations and make it really clear so there is no room for ambiguity.

• How far can they travel?
• Are there particular times they can use the car?
• Who is responsible for fuel costs and maintenance?
• Can they drive with friends in the car who are under the influence or smoking/ vaping?
• What is the maximum number of passengers they can take?
• Who will clean the interior and the exterior of the car?

Yes, it can seem a bit scary at first to have your teen driving but think of the time it will free up for you. They can become the taxi and take younger siblings places they need to go and you can make good use of this extra free time that you have gained back. Sit back, relax and enjoy the fact your teen is developing into a responsible adult. 

Social Work Degree: 5 Specializations To Study

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The broad field of social work aims to enhance the well-being of people as individuals, families, and communities. According to The United States Bureau of Labor Statistics (BLS), between 2021 and 2031, the field of social work will expand by 12%, and as a result of retirements or career changes, there will be an average of 78,000 employment opportunities each year. With the variety of specializations available with a social work degree, ambitious professionals can concentrate on certain fields of interest and competence.

Five specialties that people can study in a social work degree program will be covered in this article.

1. Clinical Social Work

A Master of Social Work (MSW) program with a clinical concentration trains students for a profession in clinical social work with a focus on offering mental health services to those who are experiencing emotional and psychological difficulties. The curriculum provides in-depth instruction in evaluation, diagnosis, and evidence-based treatment modalities. It covers a variety of important subjects, such as cultural competency, therapeutic interventions, social work ethics, human behavior and the emergence of psychological disorders, and social variables affecting mental health. Additionally, students integrate classroom knowledge and build clinical skills while working with various clients through supervised field rotations in mental health clinics, hospitals, and community organizations.

Clinical social work graduates have the training necessary to evaluate the mental health needs of patients, identify illnesses, and carry out therapeutic interventions. To address the variables influencing mental health difficulties, they use a variety of treatments, such as cognitive-behavioral therapy and family therapy. They also collaborate with medical staff in hospitals to provide mental health care to patients in psychiatric units.

2. Geriartic Social Work

The goal of geriatric social work is to support and aid older adults as they face the challenges associated with old age. These social workers are vital in increasing senior citizens’ independence, improving their quality of life, and preserving their dignity and well-being as they age.

A Master of Social Work with a focus on geriatrics or aging services is a degree program that trains students for a job in geriatric social work. A wide range of topics are covered in the curriculum to give students a thorough understanding of the social, psychological, and physiological aspects of aging. They also receive specialized training in geriatric assessment, elder abuse and neglect, dementia care, palliative and hospice care, and social policies affecting older adults. Moreover, they learn about the resources and assistance programs accessible to senior citizens.

Graduates of the program are qualified for employment in a range of senior-focused environments, such as nursing homes, assisted living facilities, hospices, and community-based groups that care for the needs of older adults. They are essential in ensuring that senior citizens receive the proper care, have access to the resources they need, and receive emotional support as they age.

How Prepared is your Child for their Move to University?

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{This post is a collaboration with BBC TVL, but all thoughts and experiences are my own}

Isn't it funny how the same day can be both one of the best and also one of the saddest days of your life? It really is bittersweet sometimes and I'm trying hard to remain optimistic and focus on the good things but equally, I know I need to acknowledge my grief, and that might sound over the top but that is what it is for me. I am mourning the end of an era. This summer my near-19-year-old JJ headed off to the University of Bristol to read Maths. 

He's worked hard to go there and he certainly deserves to be there after achieving four A* results in his A Levels but I'm going to miss him so much. I adore my firstborn, we have always had such fun together and now he is 175 miles away, so I'll probably only see him a few times a year. What a contrast this will be to the daily time we have spent together for the last nineteen years.  

I got him to make me a playlist for the car, so I can feel as if he is still sitting next to me on our shared journey to work for me and college for him, but I'll miss his baritone tunes. I suspect Imagine Dragons will feature strongly in my car journeys for a while as I try to remain close to him. But that's enough Mich, I don't want to be downcast, I need to look on the bright side. Parents are here to raise their children to be independent and to go off and live their best lives whilst being good citizens and remembering the greater good. I don't think my husband and I have done too badly at all with JJ. We are both very proud of him and all he has achieved so far.

He's certainly been through with his preparation for the big move and had a uni checklist in play from early on, which was reassuring to me. In fact, it was as if a switch had been flipped about a year ago, he downloaded an app (todoist) to help him stay on track and know what tasks needed doing and when. I laughed at him at first as he was very specific with what he added, down to remembering to brush his teeth and put on deodorant, but it turned out to be a great way to establish some really useful and healthy habits. He now remembers to take a brisk walk each day and to change his bed once a week, without any prompting from me!

Preventing Burnout among Nurses: Strategies for Self-Care and Work-Life Balance

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Introduction:

Nursing is a demanding profession that requires immense dedication, compassion, and resilience. Nurses play a critical role in the healthcare system, providing round-the-clock patient care while juggling multiple responsibilities and facing high-stress levels. Unfortunately, the professional demands can often lead to burnout and emotional, mental, and physical exhaustion. Burnout affects nurses' well-being and has a detrimental impact on patient care and the overall healthcare system.

This comprehensive article will explore the importance of preventing burnout among nurses and provide practical strategies for self-care and achieving work-life balance.

Understanding Burnout and its Impact on Nurses:

Burnout is a state of being marked by emotional fatigue, detachment from work, and a loss of confidence in one's ability to succeed. It is a consequence of chronic workplace stress that can lead to negative physical, emotional, and psychological effects. Nurses are particularly susceptible to burnout due to the nature of their work, which often involves long shifts, high patient volumes, critical situations, and emotional strain. Burnout affects the individual nurse and compromises patient safety and quality of care. Nurses and healthcare organizations need to prioritize burnout prevention to ensure the well-being of healthcare professionals and the delivery of optimal patient care.

Strategies for Self-Care and Work-Life Balance:

1. Prioritize Self-Care:

Self-care is crucial for nurses to replenish their physical, mental, and emotional energy. Nurses should prioritize their well-being by engaging in activities promoting relaxation, such as regular exercise, mindfulness practices, and hobbies. Adequate sleep, healthy eating, and staying hydrated are also essential for maintaining energy levels and overall health. Nurses should allocate time for themselves and avoid overextending their efforts to balance work and personal life. Especially when making work-life balance a priority, nurses will be better equipped to handle stress and provide high-quality care. Whether studying and advancing in their career or simply taking time to relax and recharge, nurses should prioritize self-care. Fortunately, online courses provide the perfect opportunity for nurses to maintain a healthy work-life balance while continuing their education.

From RN to BSN to MSN, post masters nursing programs are designed for busy nurses to advance their careers and improve their work-life balance. It allows them to study at their own pace and from any location.

2. Set Boundaries and Practice Assertiveness:

Setting boundaries is essential for maintaining a healthy work-life balance. Nurses should learn to say "no" when they feel overwhelmed or when additional responsibilities exceed their capacity. This may involve delegating tasks, seeking colleague support, or discussing workload concerns with supervisors. Practicing assertiveness allows nurses to communicate their needs effectively and advocate for their well-being without fear of repercussions. Establishing clear boundaries helps prevent excessive work hours and fosters a more sustainable work environment.

Are You Taking All Areas Of Your Health Seriously?

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Are you taking your health seriously? There are too many people out there right now that don’t, and this is causing them issues further down the line. For some reason we have convinced ourselves that there are some problems that are more important than others, and some areas of our body that are more important than others, and this is not true. If you have a medical issue, or you know that your health is not what it should be, then you need to be taking action. In this article, we’re going to be taking a look at some of the things that you should know in order to take all areas of your health seriously. Keep reading down below if you would like to find out more about this.

General Wellbeing 

First, you need to be looking at your general wellbeing. Are you eating enough to get the right vitamins and nutrients that you need? Are you exercising regularly and ensuring that your muscles aren’t locking up? Are you generally living the healthiest life that you can most of the time? If the answer is no, then you need to think about how you can change this. Simple lifestyle changes make your life so much better, and they don’t even have to be complicated. 

If you are having a medical issue like you are experiencing headaches more frequently, then you need to speak to a doctor as soon as you can. You should not be experiencing any pain on a regular basis, and if you are then this needs to be looked into. 

Less Talked About Areas 

Another thing that you need to take seriously are the less talked about areas of health. We don’t spend much time talking about things like hearing, hands, feet, and so on, but they are all important. If you are having issues with your feet for example then you can look into a service like Galleria Podiatry which will be able to help you as they specialize in this area. Just because something isn’t spoken about often, doesn’t mean that it’s something you should ignore. 

Mental Health 

The final thing on the list is your mental health. Your mental health, while less talked about than physical, is massively important to your overall wellbeing. It’s not something that you should be pushing to the back and trying to forget about as this is only going to make it worse. You may not need to see someone professionally, but ensure that you are talking about how you are feeling, and giving yourself what you need to be healthy mentally. We hope that you have found this article helpful, and now see that you should be taking care of all areas of your health, as all of them are as serious as the others. It’s important that you seek medical advice if you feel that you need it, or you feel as though something is out of character for your body, after all, you are the one that knows it the best.

What’s Stopping You Live Your Best Life?

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Everyone knows that they only get one life in this world. The problem is that actually feeling that, and doing everything you can do to live your best life, is often easier said than done. After all, there are plenty of things that can hold you back from feeling the full sense of wonder that life can bring. Even relatively small things, such as an injury or illness, can stop you from reaching your full potential. The good news is that there’s nearly always a way to overcome the matters that hold you back. We’ll explore some of the common obstacles below, as well as offer some guidance on how to overcome them.

Heartache

If you’ve ever been heartbroken, then you’ll know that it can very much make you feel like it’s the end of the world. It’s virtually impossible to believe that life will ever be OK again, let alone imagine a scenario where you’ll be walking on clouds. While the end of a relationship will feel awful, it’s important to keep things in perspective. Things can and will get better with time. Plus, in a sense, you should be grateful that you’ve had the experience. There’s nothing more human than the crushing weight of a broken heart.

Injury Problems

It’s difficult to live life to the fullest when you have physical ailments. If you’ve been in an injury that dramatically changes your body’s capabilities, then it could take a while before you’re back feeling at your best. But you’ll get there. The process of moving forward will differ depending on the circumstances. To some people, it’ll involve working with a personal injury lawyer to get the financial compensation that they're entitled to. For others, it’ll mean working with a physical therapist to slowly get their body back to its best. Whatever it is, remember that your physical condition does not have full control over your enjoyment of life.

Looking to the Past

It’s difficult to live your best life if you’re continually looking to the past. Your past may have been bright, but if you look in that direction too much, then you’ll be liable to become a little dissatisfied with what you currently have — and you may miss some opportunities to do great things in the future. If you find yourself looking backwards a little too much, snap yourself out of it, and look at creating new memories in the coming months. The past is done — it’s the future that counts!

Toxic People

Finally, it’s worthwhile looking at who you’re spending time with, and making sure that they really have your best interests at heart. You’ll need support from your nearest and dearest friends if you’re going to reach your full potential. If they’re not providing that, or, worse, they’re actively trying to hold you back, then you may be better leaving them behind or at least not letting yourself be quite as influenced by them. Good friends will want to see you fly high and far.

Tips For Spreading Awareness About Health-Related Issues

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Health awareness, including both physical and mental well-being, is a topic that has witnessed increased attention, especially in the past couple of years. The COVID-19 pandemic was a tragedy that put a lot of strain on individuals and families with respect to their health. Naturally, global communities are now focusing efforts and resources on raising awareness about health-related issues. 

Although various projects are underway across the world to achieve certain awareness objectives, the collective responsibility falls on every member of society. As a dutiful member, you have a certain part to play in raising awareness about certain challenges wherever and whenever possible. Whether at home, your workplace, or a community center, take up some role in this regard. 

Here are a few ways in which you can do this: 

1. Start with men and their health 

While there is a lot of emphasis on women and their mental as well as physical health, not much is said about the same for men. There is a substantial strain attached to balancing families and professional lives, along with a host of other issues. These things can sometimes take a toll on the strongest men leading to burnout, anxiety, depression, and even more serious ailments like cardiac diseases. 

You can take the initiative by looking after the people around you. Whether it is colleagues, junior team members, friends, or relatives, try to have certain empathy toward them. Most men don’t say it out loud, even when they are struggling. Make sure you stay aware of certain issues and figure out ways in which you can support them. 

 2. Study public health 

If you want a more direct approach toward raising awareness, enrolling in an online masters of public health and pursuing a relevant career is ideal. Public health is a comprehensive science that includes teaching individuals how to tackle some of the most challenging problems in communities these days, and facilitating people in various segments of society and educating them about prevalent healthcare practices. 

Although this may seem like a more immersive approach to raising awareness in society, it has a wide variety of benefits. As a degree holder, you have access to a broader range of change-making careers and avenues. From non-profits to various other charitable causes, you can dedicate time and effort towards making the world around you a better and healthier place. The right education leads to nourishing skills in you that can be utilized to serve the community via a prolific career. 

3. Focus on mitigating socially-acceptable addictions 

Yes, there are a few health-damaging addictions that are generally acceptable in society. Smoking, alcohol, and, more recently, social media are a few examples of these addictions. For a long time, research has been highlighting the detrimental effects that each of these has not just on individual health, but also on society at large. If you are in any position of authority, you can work on initiatives that tackle these addictions. 

If you are a smoker or have any other habit that may be considered an addiction, start by working on yourself. Lead by example! When you are working on shunning the addiction you have, you can find yourself in a more commanding position to make people around you aware of the problem at hand. You’ll see that people respect you more because they see you as a man of action rather than just words. 

Four Easy Updates For Kids’ Bedrooms

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When you want to update your kids’ bedrooms, you may feel a little overwhelmed with the choices available. Not to mention the time, cost and effort of decorating. 

Your kids, of course, will have their own ideas of what they want their bedroom to look like. So if you’re up for painting a bedroom like the inside of a circus tent or an astronaut’s view of the solar system, you have our admiration. 

If, on the other hand, you are looking for a quick and simple solution, we have four easy updates for kids’ bedrooms that we think you will love. 

By introducing zoning, a feature wall, stripes, or a night sky ceiling, our tips will help you transform your kids’ bedrooms into a place where they will happily spend more time. 

Zoning 

Create different zones in your kid’s bedroom by using a strong contrasting paint colour to the rest of the decor. This will help to organise and separate the room into distinct areas such as sleeping, studying and a play or reading area. 

Updating a bedroom in this way works for all age groups, and your child can help by choosing their favourite colours for each zone. Picking colours that are opposite each other on the colour wheel creates a striking visual effect. 

Tips from a Pelvic Health Physiotherapist for Stress Incontinence

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Stress incontinence is something that affects so many women, both young and old. It is twice as likely to develop in women than in men, mainly due to pregnancy, hormone changes, and menopause adversely impacting the pelvic floor muscle. You can be happily going about your day, getting on with all the things you need to do, then you find yourself leaking as you cough, sneeze, laugh, exercise, or even lift a heavy item.

As someone who has suffered from stress incontinence after two pregnancies and three babies, I took myself off to my GP a couple of years back and asked what I could do. Luckily I received a referral quite quickly to see a pelvic health physiotherapist. It was a service I did not know existed but I am now so grateful for. Learning some new techniques and tricks has made a world of difference to me, so I want to share with you what my pelvic health physiotherapist shared with me.

1. Avoid Bladder Irritants

The following foods are best avoided or limited to stop your bladder from getting irritable, as this irritation can lead to bladder spasms and thus leakage. Sadly there is quite an extensive list and it may be things you love like alcohol and chocolate, but even cutting down (if you can't cut them out) can make a marked difference. Orange and blackcurrant juices, caffeinated drinks, cola drinks, tomatoes, artificial sweeteners, and even tobacco. It really is key to try and cut out on smoking and drinking alcohol if you struggle in this area. 

2. Delay going to the toilet

You can actually train your bladder and this is really good if you sometimes get an urgent urge to urinate. I had got to a point where I was so worried that I might leak, that at the first sign of needing to urinate, I went to the loo and this meant I was in there very frequently. With a bit of determined thought, I started to delay going to the loo and was often super surprised that the urge to go just went away. Delay tactics I used were standing up, going on my tip-toes, doing a pelvic floor exercise, or doing another task such as sweeping the floor. 

I learned that my body had a learned behaviour in regard to arriving back home. For years I have gone to the loo the moment I got home and by a little experience, I learned that my body will tell me I need to wee the moment I get to my front door, even if I only went out for 10 minutes. Ignoring this urge and using the delay tactics mentioned made a big difference to me. 

3. Do not go to the toilet, just in case

This was another bad habit I had gotten into. It seems to make sense at first but then when you hear the physiotherapist explain that you are telling your bladder to go to the loo even when you don't really need it. It means that you are backward and forward to the toilet for every tiny trickle! There is no need and of course, for peace of mind, you can wear a pad, a massive selection of which is available at Complete Care Shop. 

4. Drink plenty of water

It's important to continue to drink a good amount of water and other noncaffeinated drinks to ensure that your bladder remains a good size. By avoiding fluids as you are worried about leakage you could create more issues that you don't want, such as irritating your own bladder as your urine would become very concentrated and look dark in colour. Try to make sure that your urine is always straw-coloured generally. Drinking adequate water is so important for so many body functions. 

5. Prioritise your health

By this I mean start to really look after yourself. If you have excess weight it is important to try to lose this, as it causes undue stress on your pelvic floor and fatty tissue around your bladder. It's also a great idea to engage in exercise that strengthens your core, so something like Pilates is perfect. Whilst you are struggling with 

6. Don't Strain

Who knew that straining to go to poo will put undue stress on your pelvic floor and potentially weaken it? This is another reason to eat a well-balanced diet and drink plenty of water so that you can stay regular and don't get constipated and need to strain.

7. Develop your pelvic floor

Make sure you are exercising your pelvic floor and it needs to be regular and continuous. You could notice a difference within a couple of weeks but it is around three months for many women. This is a link to the leaflet that my local health authority published and they encourage you to do both quick and slow pelvic holds. 

It's also important to be prepared when you have stress incontinence, so if you can feel a sneeze coming on, you want to do a pelvic hold to help you minimise leakage. I was taught to do a pelvic hold before I moved from sitting to standing, before getting up in the morning, before lifting something heavy etc and this certainly helped me.

From 20th - 26th June it is world continence week and that is why I'm sharing this blog post on behalf of Complete Care Shop, which believes they can give everyone the confidence they need to live a fuller life, and are dedicated to enabling independence every day.  I was really heartened to see that they are concerned about incontinence poverty. As a manager of two local food banks, I know just how hard so many people are finding the cost of living increases. If you need to request some adult incontinence pads or other continence care products in confidence, call Complete Care Shop's team on 01772 675 048 or complete the form online. 

This post is in conjunction with Complete Care Shop, but all thoughts and opinions are my own.

What Really Matters When Choosing Health Insurance?

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{This is a collaborative post}

If you want to be able to live a healthier life, then there’s no denying the importance of being able to use all of the healthcare services available to you. As such, even if you do benefit from a universal health insurance scheme, once you’re able to afford it, it makes sense to go private with insurance to ensure the best level of care. But how do you choose the insurance that best suits your needs? Price might be one factor to look at but, as we will explore here, it’s far from the only thing.

 

Who can you see on it?

Aside from the price, one of the most important elements to check with any health insurance package is the network of providers who are on it. There are a lot of insurance policies that are specifically in network with a selection of doctors or healthcare services and, in some cases, choosing a new healthcare policy can mean having to switch doctors. If you don’t want to do that, make sure that you pick a provider that’s in network with your current doctor.

 

Is everything you need covered?

Most private insurance policies immediately open the gates for you to be able to access private treatments that might be too costly for some providers to offer on universal healthcare. That said, you want to make sure that you are getting precisely the level of cover that you expect. For instance, if you want access to ambulance services, optical care, dental, and more, then you might need to look at extras insurance. Most providers will have different levels of coverage, so it’s about balancing your needs with your budget.

 

Which medicine can you take?

Health insurance can cover not only the treatments and healthcare services provided by doctors and other healthcare teams, it can also cover the costs of medication that might not be available through universal healthcare. Even in cases where there are both generic and brand-name medications of the same medication, the differences are not negligible. Even if the active ingredients are the same, aspects such as the delivery system can make a big difference in how quickly medications go into effect. Be sure to check the differences in medication offered between providers.

 

Does your family get covered?

It might be that you’re only looking to get coverage for yourself, and you can ignore this point if so. If you’re looking to include your family, spouse, and children on your insurance, however, then you had better ensure that your policy offers cover for them, as well. Some insurance providers can even cover siblings, parents, and grandparents. Just make sure that your provider is specific in telling you which family members can go on your insurance. Be aware, also, that the more people on a policy, the more that you’re likely to pay for it.

It’s worth considering all of the factors above when choosing a health insurance package. Otherwise, you can end up lacking the level of care and responsiveness you need, when you need it.

 

4 Essential Solutions for a Better Night’s Sleep

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Getting a good night’s sleep is one of the best ways to improve our overall well-being. Sleep can have enormous positive effects on our life, aiding in everything from the reduction of stress and anxiety to improving our ability to concentrate and boosting our mood.

Of course, getting a good night’s sleep can be easier said than done, and many of us find ourselves lying awake at night waiting for sleep to come.

Luckily there are things that you can do to improve your sleep. So, if you’re looking for a better night’s sleep, then here are just four fantastic tips to help you get started.

1) Master Your Routine

When we talk about bedtime routines, we often think of our little ones. However, it’s not just our kids that benefit from routine and structure.

When you give yourself a bedtime that you stick to each night, you might find it easier to get to sleep in the evening.

Structure and routine will help your body to develop patterns, so having a regular bedtime can help set your body’s natural clock.

2) Create a Calming Environment

Your bedroom should be a calming retreat away from the bustle of the rest of your home – particularly if you have little ones running riot and causing chaos.

There are certain scents, such as lavender, that can help us sleep better each night.

However, many of us don’t like the idea of scented candles in the bedroom in case we fall asleep while they’re still lit.

A good alternative to the scented candle is the fragrance diffuser, with products such as those offered by Neom, you can enjoy all of your favourite sleepy scents without worrying about having an open flame.

3) Invest in a Quality Mattress

Our mattresses aren’t designed to last forever, and over time they can become so uncomfortable that they start to disrupt our sleep.

By investing in a quality mattress, you’ll find that not only will you look forward to going to bed, but you’ll wake up feeling more rested.

Experts such as Archers Sleep Centre offer a wide selection of mattresses and they can advise you on the best option to suit your sleeping patterns and positions, helping to ensure you get the best night’s sleep possible.

4) Limit Light Pollution

As the days get longer, you’ll notice that it gets lighter much earlier in the morning.

This means that you’ll often get woken up much earlier than you want to.

By investing in blackout curtains or blinds, you’ll help to ensure that you get enough sleep. Experts such as Blinds Direct offer a wide selection of made-to-measure black-out blinds to perfectly fit your bedroom windows.

By blocking out the light from entering your room in the mornings and evenings, you’ll be able to fall asleep earlier and stay asleep longer.

How have you ensured that you get a better night’s sleep? Share your tips in the comments below!