Tag: health

4 ways to create a sleep-friendly home

4 ways to create a sleep-friendly home

It doesn’t matter what else you do: if you’re not consistently sleeping well, then you won’t be at your best. Most people are grouchier when they’re tired, which makes all aspects of life less enjoyable, and plus, not getting enough hours of sleep each night can lead to a whole host of health-related issues. Obesity, depression, high blood pressure and heart disease are just a few of the serious health risks of sleep deficiency.

You can’t guarantee that you’ll get a good night’s sleep every night. You can, however, maximise your chances of getting 6-8 hours of sleep by creating a sleep-friendly home. Below, we’ll run through a few handy tips that, when you put them all together, should ensure that you can easily reach the land of nod when you get into bed.

1. Switch off the internet

OK, maybe turning off the internet completely isn’t a realistic ambition. However, could you think about turning it off after a certain hour (say, 8pm)? There’s been a huge rise in the number of people struggling with sleep in the last decade or so, and it’s thought that heavy screen time is a major contributing factor. You’ll be much less likely to look at your devices if the internet is off; instead, look at reading a book, journaling and other activities that will prepare your body and mind for sleep.

2. Make it relaxing

There are times when you’ll get back from work late, full of stress thanks to the day you’ve had. While you may want to fall asleep in those moments, the reality is that you may be too stressed to do so. You’ll need to get yourself into a relaxing position before you get into bed, so why not look at adding some calming elements to your home? You could add a steam shower like the ones available at https://vidalux.co.uk/steam-showers/, and enjoy your very own spa-like experience. Or what about adding a hammock to your garden, which will allow you to spend your summer evenings resting your body and elevating your spirit?

3. Eliminate external light and noise

It can be challenging to fall asleep. Once you have, you’ll hope that you stay in that position until morning. If you’re a light sleeper, then you may find that you’re waking up due to noise and light pollution from the street. You can increase the chances of staying asleep through the night by blocking out external light and noise. This is easily achieved by adding blackout curtains and wearing earplugs and a sleep mask. With nothing to distract you in the land of nod, you’ll be likely to wake up feeling completely refreshed.

4. Upgrade your bedding

Finally, consider upgrading your bedding. Given the amount of time you spend in bed, you should feel comfortable with the idea of splurging a little – no one ever regrets spending a little extra cash to get bedding that they genuinely love. A great mattress and soft cotton sheets can make all the difference to your sleep quality.

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Embracing the green with a desire to spend more time in the garden

Embracing the green with a desire to spend more time in the garden

As modern life increasingly accelerates around us, our gardens can offer us a peaceful respite. These hidden corners of green may hold the key to leading a more balanced and relaxed existence, trading blue screen light for vibrant hues of nature is not only tempting but increasingly necessary. Let’s look at why more people yearn to return to their roots, both metaphorically and literally.

Rediscovering nature’s playground

Gardens offer more than decorative aspects for our homes: they’re nature’s playgrounds waiting to be discovered. Gardens offer us an unparalleled chance to reconnect with nature and rediscover its joys, like watching bees pollinate flowers or listening to their leaves rustle in the breeze. Unlike manicured parks, gardens provide personalised Edens that reflect one’s own flair and nurturing skills while helping us slow down and focus on living fully in each moment.

The health benefits we’re neglecting

Tending to our gardens not only brings peace, but it can provide tangible physical advantages we often neglect. Gardening provides a low-impact workout, working muscles gently while increasing flexibility and increasing exposure to sunshine. Important in getting enough vitamin D which benefits bone and immune health as well as providing much-needed exposure for vitamin absorption and release from an indoor lifestyle. Plus it gives us time away from screens which provides us a welcome relief from screen-induced lethargy that’s become all too common.

Cultivating creativity and learning

Gardening is not solely reserved for experienced horticulturists with extensive botanical knowledge. It’s also an outlet for creative expression, offering us an infinite canvas on which we can exercise our artistic muscles by selecting plant combinations, arranging blooms and designing layouts to create vibrant displays on bare earth. Gardening also serves as an invaluable educational experience. Each plant taken from seedling to bloom teaches lessons in patience, nurturing and life cycles that may otherwise go unappreciated.

Enhancing your garden experience with sheds

Installing a garden shed in your outdoor space can transform it into an inviting retreat. Garden sheds provide practical storage solutions, housing tools and equipment, for reduced clutter and more room for enjoyment. A well-designed shed can even enhance its aesthetic appeal, serving as a focal point that complements plants and landscaping or customised as a cosy nook to help provide shelter from the elements. Creating more accessible gardens that encourage longer hours spent enjoying nature.

Combatting urban blues

Gardens provide much-needed green spaces in urban living environments that often feel cramped and concrete-shaded. Even modest balconies can become verdant havens by installing vertical gardens or compact planters to cultivate impressive arrays of flora in limited spaces. Not only is this beneficial to purifying air quality and relaxing muscles, but it is also proven effective against stress and anxiety often associated with urban life.

Conclusion

At a time when technology increasingly dominates our lives and digital detoxes have become popular, spending more time in the garden is both desirable and important. From physical wellness, mental clarity or simply nurturing life itself, gardens offer many benefits we should all embrace. So let’s put down our screens, don our gardening gloves and experience its tranquil embrace to find ourselves anew.

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From kimchi to kombucha: Exploring the global diversity of fermented foods

From kimchi to kombucha: Exploring the global diversity of fermented foods

Fermented foods have long been cherished across cultures for their unique flavours, health benefits and preserving qualities. From tangy kimchi in Korea to bubbly kombucha in health shops worldwide, the world of fermentation offers a rich tapestry of culinary traditions. In this blog post, we’ll delve into some fascinating aspects of fermented foods, exploring their origins, health benefits and the diverse practices that make each variety unique.

6 tempeh skewers with red dipping sauce and slices of lime all sitting on a wooden board

A brief history of fermentation

The art of fermentation dates back thousands of years, predating modern refrigeration techniques. Ancient peoples discovered that microorganisms, when introduced to food, could create new flavours and preserve items for longer periods. Today, scientific understanding has amplified this age-old method, revealing the beneficial probiotics produced during fermentation. Across the globe, diverse cultures have developed their own fermented dishes, each telling a story about the land and traditions from which they come.

Hand taking a forkful of sauerkraut out of a clear glass jar with a large glass tankard of beer in the background

The global landscape of fermented foods

1. Kimchi (Korea)

One of the most renowned fermented foods, kimchi, is a staple of Korean cuisine. Crafted from napa cabbage, radish, garlic, ginger and various seasonings, kimchi is often spicy and tangy. The fermentation process not only enhances its flavour but also boosts its nutritional value, making it rich in vitamins A, B and C, as well as probiotics that support gut health. In Korea, kimchi is more than just a dish; it’s a central part of social and cultural identity, often made collectively in a tradition known as “kimjang”.

2. Sauerkraut (Germany)

Originating in China and perfected in Europe, sauerkraut is finely shredded cabbage fermented by lactic acid bacteria. Its distinctly sour flavour is complemented by its crunchy texture, making it a popular topping for dishes like sausages and sandwiches. Beyond its deliciousness, sauerkraut is loaded with vitamins K and C and is a source of dietary fibre. This nutritious side dish showcases how fermentation can transform simple ingredients into something extraordinary.

3. Natto (Japan)

A traditional Japanese dish, natto is made from soybeans fermented with Bacillus subtilis. Characterised by its unique, sticky texture and pungent aroma, natto is often served over rice and enjoyed for breakfast. While its taste may be an acquired one, natto is nutrient-dense, rich in protein and believed to have numerous health benefits, including improved heart health and enhanced digestion.

4. Tempeh (Indonesia)

Tempeh is another soy-based product from Indonesia that undergoes fermentation with the help of Rhizopus mould. The result is a firm, cake-like product that is packed with protein and essential amino acids. Unlike tofu, tempeh maintains much of the nutrient content of the whole soybean, making it a popular meat substitute for vegetarians and vegans. Its nutty flavour and ability to absorb marinades make it a versatile ingredient in various dishes.

5. Kombucha (China)

Kombucha, a fermented tea beverage, has gained immense popularity globally, touted for its health benefits and fizzy texture. Originating in China over 2,000 years ago, this drink is made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast (SCOBY). While health claims abound – from improved digestion to enhanced energy – kombucha remains a delightful and refreshing drink that many enjoy for its unique taste and carbonation.

6. Pickles (various cultures)

Pickles have emerged in numerous forms across cultures, whether it’s the sour gherkins of Eastern Europe or the spicy achar of South Asia. Originally created as a way to preserve cucumbers and other vegetables, pickling is now enjoyed as a method of flavour enhancement and culinary exploration. Besides their savoury delight, pickles provide probiotics that support digestive health.

Glass jars of green pickles

The health benefits of fermented foods

Fermented foods are not just flavourful; they bear numerous health benefits. The probiotics created during fermentation enhance gut health, improve immune function and may even have a positive impact on mental health through the gut-brain axis. Additionally, fermenting food can increase bioavailability, meaning nutrients are more accessible for absorption in our bodies.

Small bowl of kimchi with chopsticks all sitting on green banana leaf

Conclusion

From kimchi to kombucha, the realm of fermented foods is an exhilarating exploration of taste, culture and health. Each variety reflects the traditions and practices of the people who make them, illustrating how food can connect us through history and geography. As we learn more about the health benefits of fermentation, we may find ourselves reaching for these delicious, gut-friendly options more frequently, allowing us to savour flavours and traditions from around the world. So, whether you’re savouring a bowl of kimchi or sipping on some kombucha, you’re not just enjoying a meal or a drink; you’re participating in a time-honoured practice that celebrates the art of fermentation.

Do you feel stressed out in your own home?

Do you feel stressed out in your own home?

Do you feel stressed out in your own home? A lot of people do, so it’s not that uncommon an occurrence. What you need to be asking yourself, though, is whether it’s the home itself that’s causing the stress. A lot of the time people find that it is, and then they can make the right changes before they move on with their life, a hundred times happier than they were before. In this post, we’ll be having a look at some of the things that you need to think about if your home is causing you stress, so read on if you’re interested.

Work out what’s wrong

First up, you’re going to need to work out what’s wrong with your house. What issues are causing you stress, and why? For example, it may be the fact that there are little holes in the wall that were made for hanging artwork, but they’ve now been taken down, but the holes have not been filled. That’s okay, because you can easily get this sorted within a matter of minutes if you know what you’re doing.

Walk around your house and try to identify what’s causing you these feelings of stress. Write a list if there are quite a few things, and then at least you know where the problems lie. It’s absolutely fine to admit that there are concerns because this is the first step to changing them.

Make some changes

Once you’ve identified the changes that need to be implemented, you need to actually get started making them. Get your tools and materials out to ensure that you’re able to carry out the necessary repairs that you’re able to, and call in a professional for the ones that you can’t. Get some new paint for the rooms if this is another problem that’s on your list, and generally gather all the things that you’re going to need to eliminate the stress from your home. It may take a while, but it will be worth it when it’s all done.

Is it you?

The last thing that we want to mention is that the issue may, in fact, be you. It’s worth having a look at yourself instead of the house, and trying to work out if maybe you’re stressed out over other, unrelated aspects of your life rather than just your house. If it is you, or it’s you as well as the house, then work on lowering your stress levels that are unrelated to the house project that you’ve embarked upon. Perhaps try out some products from somewhere like CBDistillery, or take a relaxing scented bath, breathe deeply, meditate – whatever helps.

So, if you feel stressed out in your own home, then it’s time to do something about it. The more that you try to avoid it, the worse it’s going to get, and you’ll no longer want to spend time in your own surroundings. Make the positive changes that will make you feel calm and settled in your personal space.

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