Dry skin? Get in your routine omegas.
Certain fats, like omega-3 and omega-6 fatty acids, are great for your skin. If you’ve got dry skin, you may not be getting enough of these fats.
Extra-virgin olive oil, avocado and nuts are great ways to consume these fats, along with oily fish.
Skin conditions such as eczema and rosacea are often caused by inflammation in the body.
Omega-3 fatty acids have an anti-inflammatory effect, so including these foods in your diet may also help.
Protect with vitamin E.
Vitamin E is a powerful antioxidant that can help enhance your skin defence against sun exposure and pollution.
Almonds and sunflower seeds are some of the best sources, along with other healthy fats like avocado and olive oil.
It’s recommended that you soak almonds and sunflower seeds in water before eating them, as this helps enhance nutrient absorption.
Smooth and clarify with vitamin A.
Did you know retinol, a popular skincare ingredient, comes from vitamin A?
This nutrient can help improve the appearance of wrinkles, as well as reduce hyperpigmentation, and can help improve acne.
Orange-coloured foods like bell peppers, sweet potato and pumpkin are excellent sources, as they’re high in betacarotene, which the body converts into vitamin A.
Glow up with vitamin C.
The citrus vitamin, vitamin C, can promote radiance, plus it’s good for the immune system, which can also have an impact on your skin if it’s not functioning as it should.
Vitamin C is also key for helping your body to create collagen, the scaffolding of the skin.
Some of the best sources of vitamin C are citrus fruits like orange and grapefruit, red pepper, strawberries, broccoli, and kiwi fruit.
Can positive affirmations actually help your mental well-being? Science says yes!
Research suggests positive affirmations can work because they activate your brain’s reward system, which can help you deal better with challenges.
Why not start each day by repeating some short positive statements.
Low-impact exercise is the new buzz word for this year. Also known as ‘Japanese walking’, as it was developed by researchers in Japan, it’s linked to improved fitness and muscle strength as well as lower blood pressure.
The technique is simple: walk quickly for three minutes, then slowly for three minutes. Repeat this at least five times to start feeling the benefits.
Imagine not being able to sit down into a chair, walk up a set of stairs, or get something out of the bottom cupboard in your kitchen. That could be the case if you don’t practice squats regularly.
Squats aren’t just an exercise, they’re a movement you do daily. When you sit down onto the toilet, or onto a chair and back up again, or when you walk up a flight of stairs and come back down. Your ankles bend, your knees bend, and your hips bend – that’s the fundamental squat pattern.
The only thing that’s very different is the degree of range of motion you go through, or the degree that a part of your body moves around your joints.
Stepping up onto a step, like a staircase, involves quite a short range of motion. On the other hand, crouching down to look into the bottom cabinet of your kitchen requires a much deeper range of motion! But, importantly, the pattern of movement remains exactly the same.
By performing squats in a workout setting regularly, you’ll train your body to move through deeper range of motions at different joint angles. The next time you come to squat down to your cupboard, you should be able to go lower without feeling any discomfort. Likewise, you might be able to take two stairs at a time the next time you go upstairs!
How often should you be training squats to yield the benefits? You should include one exercise that includes the squat pattern in every strength training workout you do – ideally at least once per week.
The forward fold is simple and is great for reducing stress and can also assist with circulation and the regulation of the nervous system.
The most traditional way to do this would be sitting on the floor with your legs together in front of you – you can bend them slightly to reduce tension in the hips or hamstrings – and then allow your upper body to fold forwards over the legs.
Take a few deep breaths while focusing on relaxing your upper body, and then slowly roll up to a seated position. When upright, roll your shoulders a few times to bring your body back into alignment.
You can do this in a chair too. While seated, keep your feet flat on the floor and let your upper body gently fold forwards.
We all know regular exercise is good for our bodies — but did you know it’s great for your eyes too?
From boosting circulation to lowering the risk of serious eye conditions, staying active plays an important role in keeping your vision healthy.
Why Blood Flow Matters for Eye Health
Your eyes rely on a rich supply of oxygen and nutrients delivered through tiny blood vessels. Good circulation helps keep these vessels healthy, supporting the retina and optic nerve — two key players in how well you see.
Poor circulation, on the other hand, can contribute to eye problems like glaucoma, diabetic retinopathy, and age-related macular degeneration.
How Exercise Helps
Regular physical activity supports overall cardiovascular health, which in turn benefits your eyes. Exercise can:
1. Improve blood flow to nourish delicate eyes
2. Lower blood pressure and reduce strain on eye vessels
3. Help regulate blood sugar – important for people with diabetes
4. Reduce inflammation that can impact eye health.
Even moderate activities like brisk walking, cycling, or swimming a few times a week can make a difference.
The Long-Term Benefits
Staying active isn’t just about avoiding disease — it’s also about maintaining your quality of life. Better circulation supports sharper vision for longer, helping you keep doing the things you love — from reading and driving to enjoying the great outdoors.
Extra-virgin olive oil contains oleocanthal, a compound that reduces inflammation in a way similar to ibuprofen, by blocking inflammatory enzymes.
A 2005 study showed that these anti-inflammatory effects could help ease inflammation-related pain. It found that consuming around 50g (about 4 tablespoons) of extra-virgin olive oil daily would provide a small, regular dose of oleocanthal.
Extra-virgin olive oil is expensive and if cost is a concern, you can alternate with other anti-inflammatory options such as rapeseed, flaxseed or avocado oils.