Working from home benefits – are you making the most of them?

While it may have seemed a year ago that everyone was working from home, that wasn’t the case.¹ Even prior to the COVID-19 pandemic, with its required social distancing and stay-at-home mandates, remote working was increasing in popularity but it certainly wasn’t the ‘new normal’ it is accepted to be now. Certain job sectors, such as start-ups and technology firms, allowed working from home and listed it as a perk. Some companies have entirely remote teams, with work-from-home intentionally built into their culture.

Change is often challenging to begin with. If working from home is new for you, you may find it challenging but quite rewarding. It’s important to emphasise that whether you live alone or suddenly have your children home from school, there will be an adjustment period as you transition to working efficiently from home.

Working from home and productivity

It’s important to separate your work life from your home life, as working from home and productivity do not easily go hand-in-hand if you are not set up for it. Create specific zones or spaces for work. If you do not have to worry about childcare or if your children are more independent, find a spot in your home that is separate from your living or sleeping space.

If you do have to participate in childcare (or do it all alone!), try to set up a workspace slightly removed from play or relaxation areas, such as a small desk in a corner of the dining room, rather than the living room.

Have specific working hours and turn off notifications for work-related communication after those hours. During your work hours, work efficiently and intensely (no lurking on social media or news pages!), and respect your time off. Talk with your team about how you will prioritise work, but not overwork.

Struggling? Try to focus on the working from home benefits

Working from home is not for everyone but as we’ve seen in recent times, we may not necessarily have the choice. Without a commute, you are going to have a lot more time with your spouse, children or roommate (or yourself, if you live alone).

Embrace this time — it is a treasure and there really are a number of working from home benefits! Without a commute in the morning, you can linger longer over breakfast, or perhaps take time out to meditate or read a chapter of a book before you start your day.

Hopefully you’ll be able to use your lunch break to also detach from work and spend time with your loved ones. And not having a commute home in the afternoon means you can spend that time having dinner with your family and going on an evening walk. Take time for special things you wouldn’t normally do, like eating lunch outside with your family.

Get dressed, brush your teeth, make your bed. The point is, get up and get ready in the morning to start your day. This helps you transition into a work mindset. It prepares your mind for a workday. It also helps you respect your non-working time.

The importance of breaks

A study found that working from home can make it difficult to relax outside of working hours if you don’t allow yourself adequate personal time and space.² Take hourly breaks. Just like you should be doing at the office, stand up from your desk, walk around, stretch and disconnect from work for just a few moments. This provides a short mental break but also gets your blood flowing and your body better oxygenated.

If you have children you have to take care of while working at home, experiment with a schedule that coincides with their learning or play time.

If you haven’t already, now is the time to really encourage independent play in younger children.

If more intensive childcare is necessary, talk with your work team about flexible hours. Build a quiet time or nap into your children’s days and really focus on work then. Perhaps a few hours before your children are awake in the morning could be a time to do work that takes your full attention.

It’s ok to ask for help

We never know what life is going to throw at us so it’s important to be kind to ourselves and get support if we need it. Challenging times can cause extra stress. Although you may be physically apart from people, just remember, you’re not alone and technology has made it even easier to stay connected – whether it’s for work or social purposes!

1. https://iaap-journals.onlinelibrary.wiley.com/doi/full/10.1111/apps.12290 [↩]
2. http://www.nomads.usp.br/documentos/textos/modos_vida/02_bladerunner_working_from_home.pdf [↩]

They’re explorers, thinkers, discoverers and contributors.

They love to play everything from make believe to organized sports and whatever they can find in between. No activity filled with fun is too big or too small – they want to do it all. And to do it all, they need a strong immune system.

We’re talking about children and their bodies’ requirement of a healthy defense against sickness. 

With all that discovery and play, they’re bound to come in contact with bugs, viruses, bacteria, and toxins that can swiftly bring a little one down with colds, flus, and other illnesses. Therefore, supporting their immunity may be one of the most important things you can do to nurture a developing mind and body.

In addition to lifestyle habits that can serve as a foundation for health and immunity in kids (especially for school), there are key nutrients that boost the body’s defense system by building up and maintaining healthy immunity.

Following are five of these key nutrients and ways to incorporate them into your children’s lives starting today.

1. Probiotics

These live bacteria can be powerful for any immune system – particularly for children. 

Every human body has a microbiome of bacteria, protozoa, viruses, and fungi that does everything from regulate mood to manage weight to support immunity.

A daily dose of probiotics – in food or supplement form – gives children’s’ immune system an advantage in school, activities, sports, and life in general.

For a diet rich in probiotics, offer children foods such as:

• yogurt
• kefir
• kimchi
• tempeh
• miso
• sauerkraut

In addition, a probiotic supplement also offers live bacteria strains. Some are available as chewable and capsules, while powder supplements can be added to juice, water, or simply taken off a spoon.

2. Vitamin C

Vitamin C is a well-known nutrient for immunity (thanks to all those antioxidants) and is commonly associated with citrus fruits.

Think beyond a glass of orange juice (that potentially contains high amounts of sugar) and increase vitamin C levels in children with a variety of fruits and vegetables such as:

• leafy greens like spinach and kale (add to pasta sauce, in an egg omelet, or to a smoothie for an added boost of vitamins)
• strawberries (used as a topping for oats or cereal, on top of salads, and for dessert)
• broccoli (roasted, grilled, or steamed – add seasoning or a dipping sauce for fun)
• avocados (mash on top of whole grain toast with olive oil and salt for an easy breakfast)
• citrus (slice up for a snack, squeeze into sparkling water, or add to a fresh salad)

3. Zinc

An essential mineral for good cellular function, zinc is vital for immunity. It’s found in a variety of foods and can also be taken as a supplement.

To assist the immune system, include the following foods in a child’s daily diet:

• eggs
• meat and poultry
• tofu
• yogurt
• nuts and seeds
• whole grains
• beans
• dark chocolate

4. Vitamin D

Vitamin D is associated with immunity in which a healthy amount in the body can result in a healthy defense system. Low levels of vitamin D have been correlated with autoimmune disease and an increased risk of infection and illness. 

As well as supplements in pill or liquid form, add vitamin D to a child’s diet with:

• fatty fish such as salmon, tuna, and mackerel 
• fish oils
• eggs
• mushrooms

5. Omega-3 fatty acids

These fatty acids fight inflammation and regulate cells which benefit the immune system. Omega-3s can be taken as a supplement (ensure both DHA and EHA are included) in a variety of forms such as pill, chewable, and liquid and are also found in:

• salmon, cod, herring, mackerel, sardines and canned tuna
• nuts
• flax and chia seeds
• eggs
• avocados
• edamame
• tofu

A healthy child requires a healthy immune system, and what they eat and consume can help or hurt it. Taking mindful steps to support a child’s immunity helps them continue to grow, develop, learn, and enjoy the glories of childhood. So, stay aware of what you can do to help them stay healthy along the way.

REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/

Children can be resilient when it comes to sickness, and their immune system is what’s to thank.

But we all know it’s hard to keep little hands from germ-covered toys, screens, noses, and mouths.  That’s why it’s essential that kids are provided with the support they need to keep their immune system balanced and strong.

While some of these recommendations are the same as for adults, there are additional suggestions especially for children.

Ten tips for strong immunity in children

1. Keep sugar low

Many foods and drinks marketed to children are high in sugar, including juices. Limit intake and offer water (infused with fruit if need be) for stable immunity.

2. Teach cleanliness skills

As soon as they walk in the door, right before a meal, and after using the bathroom are particularly important times to ensure proper handwashing. 

Encourage kids to sing Happy Birthday or the ABCs while scrubbing with soap and to rinse thoroughly when they are finished.

3. Sleep

Getting good quality sleep every night is important for children. Stick to a schedule and an enjoyable nightly routine whenever possible.

4. Be mindful of food sensitivities

If chronic infections or sickness are apparent, food sensitivities may be at play. Work with your child’s doctor to rule out issues with or sensitivities to certain foods.

Bear in mind that there is a difference between a food sensitivity and an allergy – those with sensitivities can still test negative for an allergy and experience the unpleasant symptoms of intolerance. While blood-based allergy tests are a good place to start, if symptoms persist after a negative test result, it could be a sensitivity.

5. Hydrate

Make sure children have water bottles with them at school, on the playground, and in the car. Adequate hydration helps the body flush out toxins and invaders.

6. Vaccinate mindfully

When vaccinating, make sure your child is healthy prior to receiving the vaccine(s) and be mindful of how many are given at once so as not to overload the child’s immune system.

In addition, try not to suppress any mild symptoms a child experiences from a vaccination (although they should be monitored by a doctor). This is the immune system responding and building tolerance.

7. A healthy diet

They may not always want to eat their broccoli but offering a colorful diet of fruits and vegetables complemented by quality protein and healthy fats nourishes the immune system.

Try adding greens to a fruit smoothie and finely chopped vegetables to pasta sauce or baked potato for extra nutrients.

8. Limit toxic exposures

Exposure to germs and microbes are necessary for the immune system to develop and grow strong, but exposure to chemicals and toxins is harmful and could be detrimental to growing bodies.

Whenever you have the opportunity, provide your family with organic foods, pure and clean water, and plenty of non-polluted, fresh air.

9. A healthy gut

To keep kids’ guts healthy, try a children’s probiotic supplement and include fermented foods such as yogurt, kefir, cottage cheese, and miso in their diets.

Another consideration for gut health is the use of antibiotics. While they’re absolutely vital in some cases, there are also times when they’re not completely necessary. Oral antibiotics can alter the digestive system’s microbiome and may ultimately impact digestive health either temporarily or long term.

10. Plenty of joy

As with adults, it’s important for children to just have fun. Many times, that means playing in the dirt and just running around.  This is good for kids’ bodies and minds and getting dirty exposes them to bacteria and germs that ultimately help build strong immune systems. 

After all, children are going to get dirty – that’s just part of growing up.

By being role models and teaching (and showing) children what to do to keep their immune systems healthy, we can encourage their good choices and watch them grow into healthy and balanced young adults.

REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC121401/

https://health.clevelandclinic.org/how-to-boost-your-kids-immunity-heading-into-the-new-school-year/

Life throws us curveballs when we least expect them and there are many situations we may have to deal with that will test our feelings of being able to cope.

Whether it’s the breakdown of a relationship, a job that doesn’t give satisfaction or a health concern, it can seem hard to steer clear of drama and worry at times. Even if everything is going smoothly, we’ve all experienced how something like a global pandemic can turn our plans upside down.

The challenging days will pass though, and—while it might seem difficult—it’s important to focus on the fact that things will get better, and to rely upon your own mental strength and resilience to help you while you are waiting.  

Mental strength and resilience – what’s the difference?

Mental strength and resilience are closely related, but there is a difference. Resilience is the ability to cope with a situation as it arises, but this doesn’t necessarily make you mentally strong. You might be able to cope—but are you doing so in a positive way, rather than simply gritting your teeth and waiting for the moment to pass?

Mental strength is the capacity of an individual to deal effectively with stressors, pressures and challenges and perform to the best of their ability, irrespective of the circumstances in which they find themselves.¹

The difference is a subtle but important one. It’s the distinction between surviving and thriving.

Building mental strength is fundamental to living your best life. It helps us have meaningful social connections and gives us the confidence to try new things, as well as the coping mechanisms to handle whatever life sends our way. The best part is that wherever you are currently, you can always work to develop your mental strength further. Check out our top 3 tips for better mental strength:

• Learn to think positively

It might seem easier said than done, but even if it doesn’t come as naturally as you would like, you can learn to think more positively. You only have to look at Navy SEALS or Olympians to see what the power of the mind can help them achieve. The first step to positive thinking is to recognize when you’re being negative. Don’t beat yourself up over it but acknowledge it and then work to change it. Rather than thinking ‘I might fail’, try telling yourself that you might succeed—but that even if you don’t, as long as you try your best then it really doesn’t matter. Often, by simply deciding you are going to feel something, it becomes easier to actually then feel it. This is known as manifestation—decide to think positive thoughts and they will come. If you wake up in the morning feeling fine and people start telling you throughout the day that you look unwell, by the evening you will probably start to feel that way. Likewise, if you constantly tell yourself to be happy, you are more likely to manifest that emotion and actually be happy.

• Meditate and take time for yourself

In a busy world where we’ve all got responsibilities for others, it’s important to also allow yourself to slow down and focus inwards. Meditation is a great way to calm the mind and allow yourself to be present in the moment; to reset and face the day with a fresh and more positive viewpoint. Research has even shown that meditation and mindfulness can reverse the DNA that leads to depression on a molecular level,² which is pretty incredible! Ivana Buric, from the Brain, Belief and Behaviour Lab in Coventry University’s Centre for Psychology, Behaviour and Achievement explained that “millions of people around the world already enjoy the health benefits of mind-body interventions like yoga or meditation, but what they perhaps don’t realize is that these benefits begin at a molecular level and can change the way our genetic code goes about its business.” In her research, she explains that activities like meditation leave a molecular signature in our cells, which actually reverses the effect of stress or anxiety by changing how our genes are expressed. 

• Take time to move your body too

Your body is as important as your mind when it comes to mental strength. Physical and mental health go hand-in-hand and if one suffers, the other can too. Exercise has been shown in studies to increase levels of serotonin and dopamine in the brain—the ‘feel good’ chemicals,³ which can reduce depression and help give mental clarity to focus on things in a clear and calm way.

Embedding resilience in children

Children, in particular, are strongly influenced by the actions and behaviors of those around them. They’re like little sponges soaking up what they see and what they learn from us, which is why it’s so important to work on our own mental strength in order to help them develop theirs.

Children learn from others so it’s a good idea to expose them to people who will care for them, have their best interests at heart and be a positive influence on them—friends, family members, teachers and coaches might all fall into this category. Let them know that they are not alone in life and there are people who have their best interests at heart to turn to if ever they need support.

It’s also important to give children opportunities to learn and discover on their own, whether through creative play or strategic play—board games are a great way to teach impulse control and the need to be patient and take turns, as well as giving an opportunity for mental flexibility and changing ways of thinking for a better outcome if a situation suddenly changes.

Don’t be scared to ask for help

Building mental strength takes time and practice, and if you’re struggling, it’s important to know you are not alone. Life can be tough and finding it hard to navigate is nothing to be ashamed of. If you’re feeling unsure as to whether you can cope, it’s always best to reach out and talk to someone about your feelings, whether it’s a friend or family member, or a professional. If you find yourself feeling sad or angry, irritable, stressed or easily frustrated, these are all signs that you might not be coping and should seek help.

1. https://www.mentaltoughness.partners/developing-mental-toughness-peter-clough-doug-strycharczyk/ [↩]
2. https://www.sciencedaily.com/releases/2017/06/170615213301.htm [↩]
3. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0838.2009.01049.x [↩]

The macros: carbohydrate, protein and fat

Macronutrients, or macros for short, include carbohydrates, proteins and fats. Almost everything we eat contains a certain amount of macronutrients. Our body needs the nutrients for various important functions such as growth, development and energy supply.¹

Learn more about what macronutrients can do in our body.

Carbohydrates

Carbohydrates are our body’s primary source of energy. They consist of chains composed of starch and sugar which the body breaks down into glucose. A distinction is made between simple (short-chain) and complex (long-chain) carbohydrates. Simple carbohydrates can be processed more quickly by the body and cause blood sugar levels to rise rapidly, but only briefly, while complex carbohydrates provide us with energy for longer.²

In order to function, our brain needs energy – as macronutrients, carbohydrates are the main source as they help maintain normal brain function. Our body can also efficiently store the energy from carbohydrates in the liver and muscles.³ The store in the liver ensures that our blood sugar levels remain as constant as possible. So that we move without a constant supply of carbohydrates, the body relies on the carbohydrate store in the muscles. This is particularly helpful when we are playing sport. Highly intense and/or prolonged physical exertion leads to muscle fatigue and depletion of the glycogen stores of the skeletal muscles. Carbohydrates can help restore normal muscle function (contraction).

Proteins

Proteins are chains of amino acids that are present throughout the body – including in muscles and bones. Protein contributes to the growth and maintenance of muscle mass as well as the maintenance of normal bones. Proteins are also of central importance in the development of adolescents. It’s needed for normal growth and development of bones in children.

There are 20 amino acids, eight of which are known as essential amino acids. The body cannot produce these itself, which means that we need to absorb them through food.

Learn more about amino acids

Fats and fatty acids

We can meet our energy needs with carbohydrates and proteins but also with fats. By consuming fats, our body can be provided with essential fatty acids that it cannot produce itself. Omega 3 fatty acids, for example, are among the essential fats. A basic distinction is made between saturated and unsaturated fatty acids. Saturated fatty acids are often referred to as “bad fats” while unsaturated fatty acids are known as “good fats”.

It has been shown that replacing saturated fats with unsaturated fats in food lowers or reduces the level of cholesterol in the blood. High cholesterol is a risk factor for developing coronary heart disease. Reducing the consumption of saturated fatty acids can therefore help maintain normal blood cholesterol levels.

Which foods contain macronutrients? 

To help you create an optimal nutrition plan, we have put together some natural macronutrient sources for you. According to the D-A-CH reference values for nutrient intake, over 50% of the nutritional energy consumed daily should come from carbohydrates, preferably via starch and high-fiber foods such as whole grain products, potatoes, legumes, vegetables and fruit.⁴ You will see that some foods even contain two or three macronutrients.

Sources of carbohydrates

Carbohydrates are found in many healthy foods but also in some unhealthy foods. Because there are these two sources of carbohydrates, some people find making healthy diet choices difficult. Basically, what you should remember: the type of carbohydrates is more important than the amount of carbohydrates you consume as macronutrients through your diet.⁵

Healthy sources of carbohydrates include:⁵

• Unprocessed or minimally processed whole grain products
• Vegetables according to the rainbow principle, e.g., carrots, peas, cauliflower and peppers
• Fruit such as grapes, bananas, pomegranates and pineapple

Less healthy sources of carbohydrates include many highly processed or refined foods, such as white bread, pastries or soft drinks.⁵

High-protein foods

Proteins are found in both animal and plant-based products – so we can rely on variety here too. Protein sources include:⁶

• Meat such as chicken breast and beef
• Fish such as trout and salmon
• Dairy products such as quark and yoghurt
• Eggs or egg whites
• Legumes such as soya, lentils and peas
• Cereal and whole grain cereal products such as bread

Fatty acid sources

While we should largely avoid bad, saturated fats, we can have a positive effect on our body by consuming good, unsaturated fats.

Foods rich in good, unsaturated fatty acids include:⁷

• Avocados
• Fish
• Vegetable oils such as olive oil, sunflower oil, linseed oil, rapeseed oil and soya oil
• Nuts such as walnuts, almonds, hazelnuts and pecans
• Seeds such as pumpkin seeds, linseeds and sesame seeds

Saturated fatty acids are mainly found in foods high in animal fat such as sausages and high-fat meat but also in butter and cheese.

What does optimal macronutrient distribution look like?

We need each of the three macronutrients to stay healthy but just as important is the quality of the carbohydrates, proteins and fats that we absorb through food. A slice of pizza may offer the same macronutrient ratios as a slice of whole grain toast with avocado and tomato slices but not the same nutritional values. So, it is not only the number of calories that is important but also their composition.

As part of a study by the Department of Cardiovascular Medicine at Brigham and Women’s Hospital and Harvard Medical School⁸, researchers have observed the effects of dietary and lifestyle changes on health, especially body weight. Every day for four years, the subjects consumed increased portions of individual food components that provide micronutrients and macronutrients. It was noticed that people who mainly ate potatoes and crisps, sweetened drinks, unprocessed red meat, but also processed meat gained a significant amount of weight. In contrast, subjects who consumed more fruit, vegetables, whole grain products, nuts and dairy products such as yoghurt experienced weight loss. The results of the study support the findings from research into macronutrients that the type of food is just as important as its calorie content.

The German Nutrition Society (DGE)⁹ has also been looking into how we can achieve an optimal distribution of macronutrients in food – namely with a diet that includes:

• a high intake of fiber, especially from cereals
• a high intake of secondary plant metabolites as well as
• a moderate fat intake.

A prerequisite for this is that foods rich in fiber, especially whole grain products, make up the largest proportion of the carbohydrate-supplying foods. It is also advisable to include a high proportion of plant-based products with minimal processing in the diet. You can find out how to whip up delicious dishes with raw or largely unprocessed foods in our article on raw food nutrition. 

Calculating macronutrients – what is my macronutrient requirement?

As with many nutritional concepts, there is no “one size fits all” for the proportions of macronutrients. There is no ideal ratio that is right for everyone. If your lifestyle changes, for example, so do your macronutrient requirements. People who want to lose weight have different needs than people who want to maintain their body weight. The same applies, for example, to building muscle – should the macronutrients be used to build muscle or maintain muscle mass?

Those who know their macronutrient requirements and how much energy their own body needs can create an ideal nutrition plan and eat a balanced and healthy diet. Online there are many useful macronutrient calculators that will do all the math for you. After entering some key data, such as body weight, age, gender and height, the calculator shows you the amount of macronutrients your body needs per day. Try it out and calculate your personal macronutrient requirements.

1. https://www.sciencelearn.org.nz/resources/534-macronutrients [↩]
2. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/ [↩]
3. https://www.gesundheit.gv.at/leben/bewegung/koerpergewicht/energiestoffwechsel [↩]
4. https://www.dge.de/presse/pm/kohlenhydrate-und-ballaststoffe-in-der-ernaehrung/ [↩]
5. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/ [↩] [↩] [↩]
6. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/protein/ [↩]
7. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/ [↩]
8. https://www.ncbi.nlm.nih.gov/pubmed/21696306 [↩]
9. https://www.dge.de/fileadmin/public/doc/ws/position/DGE-Positionspapier-Richtwerte-Energiezufuhr-KH-und-Fett.pdf [↩]

Exercise. Whether the word brings a rush of excitement or sparks a fear in you, there’s no denying the fundamental truth that it’s good for us.¹ Taking part in regular exercise not only makes you feel better about yourself; it has a couple of pretty impressive shorter-term effects too.

Exercise helps us sleep better, reduces stress and flushes out toxins to help leave us with fresher skin and a healthier glow. There is a misconception though that exercise has to be hard work. This is not the case! Exercise can be fun and, what’s more, if you exercise as a family you will be able to share these fun experiences together.

Wondering what activities you can do as a family? Here are a couple of great ideas to get you started:

Walking²

It’s free, it’s simple and virtually anyone can do it. We should all be aiming for around 10,000 steps a day but the vast majority of us are doing way less than that. Think walking sounds boring? Think again! Try a new route, drive to the coast, explore your nearest woods or follow a public footpath that you have never ventured along before. With so much to see you will barely know you’re exercising. Have a pet dog? Even better! Follow their nose and see where you end up. You can take things even further by wearing a smart tracker and challenge your family members to see who can complete the most steps!

Swimming³

Most towns have a local swimming pool and they are generally a fairly inexpensive way to keep fit. Swimming is a great family-friendly activity where all can be included. If you have young children that can’t swim there are armbands and floats to help them and if you have family members who are elderly or who suffer with mobility issues, the water will provide extra buoyancy and protection so that they can still get a workout with a lower risk of injury.

Watching television…

If you can’t tear your family away from the television, then why fight it? Perhaps it’s time to take an “if you can’t beat them, join them” approach? We don’t mean sitting on the sofa of course, but how about investing in a games console that subtly forces everyone to remain active? Many of the leading brands now come with motion detection technology that means you can simulate playing sports, running, dancing and much more. Essentially, you can get a fun workout as a family without ever leaving your living room!

1. https://greatist.com/fitness/13-awesome-mental-health-benefits-exercise#1 [↩]
2. https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking [↩]
3. https://www.medicalnewstoday.com/articles/321496 [↩]

And why is it essential for nutritional supplements?

Sooner or later, if you are exploring the world of nutritional supplements you will come across the term ‘bioavailability’. It sounds slightly off putting, but is actually an extremely important factor in whether supplements are effective or not.

Like many scientific terms, it is better understood if it is broken down so it can be absorbed more easily. Which is rather appropriate, because that is essentially what it means!

Bioavailability is the rate at which a substance – which could be a nutritional supplement or a drug – is absorbed into a living system. ¹

Why is that important in relation to supplements? Because the efficiency with which the core elements of that supplement – whether that’s vitamins, minerals, enzymes or herbs – find the part of the body they are going to help means that they well be delivering more help, more quickly.

Supplementation is usually managed by taking supplement capsules or tablets. They are swallowed, and then digested: just like food, they turn up in our digestive tract and then head out through the wall of the intestine into the bloodstream, and through some amazing nutritional GPS find their way to the system or organ in our bodies that they are intended for. Only then can they start working for our benefit. So, the faster and more effectively they do that, the better for us. Some supplements are ineffective precisely because they never fully get absorbed into the body.

One thing to be aware of: manufacturers of supplements often claim that they have created a product with maximum bioavailability. But it’s not as simple as that. There are two elements at work; the supplement itself and your body.

As far as the supplement is concerned, critical factors include the form it comes in, how long it takes to break down – in other words how quickly the essential contents can get to work – as well as the quality of the ingredients and their formulation. Some nutrients are better absorbed when they are paired with other nutrients. As an example, a calcium supplement might also include Vitamin D, which is shown to increase the body’s absorption of calcium. ²

The other part of the equation is you. Your body is individual – every human being is different. So, however bioavailable a nutritional supplement is in principle, the other factors that come into play are those of the person taking the supplement.

And that involves a range of factors: from your age and gender, overall health, the state of your digestive system (which in passing can also be supported with the right supplements), the time of day the supplement is taken to whether your stomach is empty or full. That’s a lot of variables!

On top of that we have to bear in mind your nutrient needs: growing children or graciously aging adults and pregnant women – all have different requirements which impact on how easily a supplement will be absorbed.

Of course, you can always ask the manufacturers of the supplements you’re interested in. Ideally, they will be ahead of you and be proactive in promoting the bioavailability of their products. You can also do a little research online about some of the optimal combinations of nutrients you should look for.

Behind all the science, the key thing here is pure common sense. The sooner you can absorb all the good things in supplements, the sooner they can start making a difference to your health and energy levels. So, by taking a little time to understand how bioavailability works you’ll be that much closer to making informed choices about combinations to suit you!

1. https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/bioavailability [↩]
2. https://www.nof.org/patients/treatment/calciumvitamin-d/ [↩]

Everything you thought you knew but didn’t

Most of us know what protein is. Along with carbohydrates and fats, it makes up the three most important macronutrients of our diet.  Research has shown why it’s so beneficial as part of a balanced and healthy diet, as it plays a key role in the creation and maintenance of every single cell in our bodies.¹ So what happens if we don’t get enough protein and what are the best food sources to ensure we get the right amount?

Why our bodies need protein

Did you know that there are over 10,000 types of protein in everything from our internal organs to our tissues, muscles, skin, hair and bones? Every single cell in our body contains protein, and protein is needed in our diets to help those cells repair and regenerate.² Protein is critical in aiding the processes that give us energy and help move oxygen around in our blood. It is absolute essential for keeping us healthy and ensuring our bodies continue to work as they should do:

Building cells

Bones, muscles, cartilage and skin can only be built with the help of protein.  

Repairing tissue

Protein is needed to build and repair damaged tissue.

Oxygenating blood

The protein compound in red blood cells delivers oxygen throughout the body and supplies it with the nutrients we need.

Aiding digestion

Dietary protein makes enzymes, which help us to digest food properly, and make new cells and body chemicals.

Regulating hormones

Protein helps to keep our hormones regulated, which is particularly important when cells are developing and transforming during puberty.

…and there are even more benefits to eating protein!

Protein is often at the forefront of those trying to either lose weight or build muscle and that’s because it’s great for doing both! Studies have shown that not only does protein reduce cravings and desires for late night snacking,³ but protein is the most satiating of the macronutrients and will curb your appetite longer than carbohydrates and fats.⁴ Numerous studies have also shown that you can increase strength and muscle mass, as well as decrease muscle loss,⁵ by eating plenty of protein.

Essential amino acids

During digestion, the protein we consume is broken down into amino acids – it’s these amino acids that are the building blocks of protein. The British Nutrition Foundation recognises around 20 different amino acids, of which 9 are needed in an adult diet to maintain good health.⁶ These are known as Essential amino acids and can only be made through eating protein-rich foods.

How much protein do we need and what foods are the highest in protein?

Whilst it will depend on your age and weight, research has shown that adults need on average around 0.6g of protein per kilogram of bodyweight each day. Infants, children, pregnant and breastfeeding women have different requirements.⁷

Protein can be found in high amounts in meats, milk, fish, and eggs. If you are vegetarian or vegan you don’t need to worry though as you don’t need to eat animal products to get the protein you need. You can also find it in soy, beans, legumes, nut butters, and some grains (wheat germ and quinoa, for example).

What are the different types of protein?

Protein falls into different types, which is another bonus for people who have to, or choose, to avoid certain food groups.

Casein protein is found in milk, but is absorbed and digested much more slowly, so it may be a suitable option if you are lactose intolerant.

Egg protein is a great option for those who need to avoid dairy but are still looking for an animal-based protein source. Of all whole foods, eggs have been shown in studies to contain the greatest protein digestibility-corrected amino acids.⁸

Pea protein is great for people with allergies or sensitivities to eggs or dairy, and for those following a vegetarian or vegan lifestyle.

Hemp protein is an easily-digested source of plant-based protein that is rich in several amino acids – although it only has low levels of the amino acids lysine and leucine.

Brown rice protein contains all the essential amino acids but is not considered a complete protein as it is too low in lysine. 

Mixed plant proteins can be a great option for those looking to avoid meat-based products but wanting to get high amounts of all the amino acids. Protein powders commonly blend plant sources so there are different options to suit your tastes and needs.

Whey protein and exercise

Whey protein is one of the most popular types of protein, especially when it comes to being used for sporting or fitness performance. Whey protein comes from milk and is the liquid that separates from the curds during the cheesemaking process. It’s a high source of protein that studies have shown can lead to the largest decrease in appetite for those trying to manage their weight.⁹

Whey protein has been shown in studies to improve exercise performance, as well as help to improve body composition through increasing muscle weight. In addition, it has shown to increase physical endurance and also slightly increase physical strength.¹⁰

Not all protein is created equal

When it comes to protein supplements, such as protein powders, the quality can vary. Not all whey proteins are the same, and not all of them will provide the same benefits. The key thing to look for is whether the protein has been denatured. When this happens, it’s the biochemical process in which proteins lose their structure, and it no longer performs its functions as well. When it comes to denatured protein powder, it means that the structure of the amino acids has been broken down by the exposure of whey protein to acids, oxidation of the amino acids or high heat during the pasteurisation process.

Due to this, it’s always better to look for non-denatured, or undernatured protein, as that will provide the most benefits by avoiding the breakdown of the vital immune-boosting proteins that make whey so beneficial. The best non denatured whey proteins are made with minimal processing and a cold filtration process.

Protein and your diet

While protein is extremely important, it’s not something you need to be overwhelmed by. You don’t need to consume your full daily recommended amount of protein in one sitting, as it’s more important to balance it over the course of the day.

Whatever your dietary preferences or health goals, there are plenty of protein-rich foods to keep you in top health while letting you enjoy and delight in what you eat.

1. Why Is Protein Important In Your Diet [↩]
2. Protein in diet: MedlinePlus Medical Encyclopedia [↩]
3. The effects of consuming frequent, higher protein meals on appetite [↩]
4. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review [↩]
5. Increased protein intake reduces lean body mass loss during weight loss in athletes [↩]
6. Protein – British Nutrition Foundation [↩]
7. Protein – British Nutrition Foundation [↩]
8. The protein digestibility-corrected amino acid score – PubMed [↩]
9. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men [↩]
10. Whey Protein Improves Exercise Performance and Biochemical Profiles in Trained Mice [↩]

What are omega 3 fatty acids?

Omega 3 fatty acids are single or polyunsaturated fatty acids. You may be more familiar with them as “good fats”. They are also called essential fatty acids because they are essential for human life. The three most important omega 3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). As our body does not produce the fats itself, these unsaturated fatty acids must be consumed through food.

What is the difference between saturated and unsaturated fatty acids?

Fatty acids differ, among other things, in their degree of saturation. People frequently use the expressions of “bad” saturated fatty acids and “good” unsaturated fatty acids. But where does this distinction between “good” and “bad” come from?

Saturated fatty acids are not essential for humans since the body also manufactures them from other food ingredients such as glucose or protein.¹ We consume saturated fats mainly through food: through animal foods such as meat and sausage, but also through vegetable foods such as coconut, coconut oil and palm oil.²

Unsaturated fatty acids are called “good fats” because they have a more favorable effect on cholesterol levels. Reducing the consumption of saturated fatty acids helps maintain normal blood cholesterol levels. Marine and plant-based sources of good unsaturated fatty acids include high-fat fish, vegetable oils and nuts.²

What types of omega 3 fatty acids are there?

The three essential fatty acids of alpha-linolenic acid (ALA), eicosapentaenic acid (EPA) and docosahexaenic acid (DHA) are again divided into plant and marine-based omega 3 fatty acids. Alpha-linolenic acid (ALA) is a plant-based omega 3 fatty acid, and eicosapentaenic acid (EPA) and docosahexaenic acid (DHA) belong to marine-based unsaturated fatty acids.

Where is plant-based omega 3 found?

The most important sources of ALA omega 3 include:³

• Vegetable oils such as linseed oil, rapeseed oil and soya oil
• Nuts and seeds such as walnuts, linseed and chia seeds

Where is marine-based omega 3 found?

Marine-based omega 3 sources (EPA and DHA) include:³

• Fish and seafood, especially high-fat cold water fish such as salmon, mackerel, tuna, herring and sardines

Another essential: omega-6 fatty acids

In addition to omega 3 fatty acids, omega-6 fatty acids are among the unsaturated fatty acids. They are also essential for our body. The polyunsaturated fatty acid linoleic acid (LA) belongs to the family of omega 6 fatty acids.

Where is omega 6 found?

The most important sources of omega 6 include:[6]

• Vegetable oils such as sunflower oil, safflower oil, corn oil and soya oil
• Cereals and seeds such as walnuts, sunflower seeds and pumpkin seeds

Consumption of omega 3 fatty acids and omega-6 fatty acids via food

The German Society for Nutrition (DGE) recommends that young people and adults consume omega-6 fatty acids and omega 3 fatty acids at a ratio of 5:1. More precisely, it is recommended that 2.5 percent of the daily energy supply comes from the omega-6 fatty acid linoleic acid (LA) and 0.5 percent comes from the omega 3 fatty acid alpha-linolenic acid (ALA).⁴

How can we maintain a healthy diet, while keeping a balance between omega 3 and omega-6 fatty acids? Healthy nutrition means diversity: To keep the essential fatty acids in balance, small changes in diet can help:

• According to the recommendation of the German Society for Nutrition (DGE), people who eat fish are advised to serve fish on their plates once or twice a week.⁵ High-fat fish are great sources of omega 3.
• As an alternative to or as well as eating fish, fish oil can also be used more frequently during cooking.
• Vegetarians who do not eat fish can add linseed oil to their meals.
• Try to replace fatty foods with vegetables, fruit and fiber as much as possible. Reducing the consumption of saturated fatty acids helps maintain normal blood cholesterol levels.
• Fats of animal origin (butter, meat, eggs) can often also be replaced by vegetable fats found in nuts, seeds and vegetable spreads.

What effect do omega 3 fatty acids have on the body?

Omega 3 fatty acids can affect the cardiovascular system, our eyes and our vision. During pregnancy and up to the 12th month of life, omega 3 fatty acids can be important for the development of the child. Learn how omega 3 helps our body.

Effect on the cardiovascular system

Some omega 3 fatty acids support the function of our cardiovascular system as well as having other benefits. The essential fatty acid alpha-linolenic acid (ALA) helps maintain normal blood cholesterol levels. Consuming the marine-based omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) also contributes to the normal function of the heart and helps maintain normal blood pressure. Omega 3 fatty acids also have a positive effect on blood fat levels: EPA and DHA help maintain normal blood triglycerides.

Effect on the eyes & vision

Some omega 3 fatty acids also have a positive effect on the eyes and vision. Docosahexaenic acid (DHA) helps to maintain normal vision.

The consumption of some sources of omega 3 not only has a positive effect on the eyes and vision, but also helps their normal development in infants and fetuses. Docosahexaenoic acid (DHA) is a valuable source of omega 3 for fetuses and growing children. When the mother consumes docosahexaenoic acid (DHA), this contributes to the normal development of the brain and eyes in the fetus or breast-fed infant.

Development of the brain

An adequate supply of some omega 3 fatty acids can also be important for the development of the child during pregnancy. When the mother consumes the essential fatty acid docosahexaenoic acid (DHA), this contributes to the normal brain development of the fetus or breast-fed infant.

Effect on infants after birth

Consuming the unsaturated fatty acid docosahexaenoic acid (DHA) contributes to normal eye development in infants up to 12 months of age. Essential fatty acids, such as alpha-linolenic acid (ALA) and linoleic acid (LA), are needed for the normal growth and development of children.

Essential fatty acids as a staple of a healthy diet

Even small changes in diet can help the body to absorb essential fatty acids naturally and to maintain the balance of omega 3 and omega 6 fatty acids. Try to make healthy sources of omega 3 and omega 6 part of your diet.

1. https://www.gesundheit.gv.at/leben/ernaehrung/info/fette [↩]
2. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/ [↩] [↩]
3. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ [↩] [↩]
4. https://www.dge.de/wissenschaft/referenzwerte/fett/ [↩]
5. https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/10-regeln-der-dge/ [↩]

The excitement of an infant sitting up or crawling for the first time.  The wonder of when a toddler takes a few new steps or whirls around on a tricycle.  The awe of a child practicing cartwheels and riding a two-wheel bike.

Not only are these momentous occasions ones of emotional amazement for parents, but they are also healthy balance, motor skill, and brain developmental milestones for little ones!

A child’s sense of balance can easily be nurtured in all stages of development.  Understanding the importance of this growth aspect along with utilizing a variety of ways to encourage advancement can support both physical and mental health.

Why is balance development important for kids?

Balance can naturally develop in children.  One stage leads to another, each building upon the prior to expand the body’s ability.

For example, healthy balance developmental stages for an infant are:

            – laying on the belly

            – crawling

            – sitting

            – scooting

            – standing

            – walking

All these vital stages contribute to an overall sense of balance and if one stage is skipped, it can have future implications such as difficulties with certain physical movements and/or less confidence in social play.

In addition, there are two specific types of balance:

• static balance – keeping the body steady while staying still (such as standing on one leg)
• dynamic balance – the ability to run, jump, play, and engage in movement

When these types of balance properly mature, the results can include significant health benefits such as:

            – a sense of personal body awareness and body space

            – a boost in motor skills

            – brain development, particularly the formation of neural pathways

            – confident social interaction

            – sport participation/enjoyable movement

            – prevention of injury

which means safely walking across that fallen log during a hike or trying out the balance beam at the park can reap a wide variety of advantages!

How to support balance development in kids

While many children may naturally develop a sense of balance, today’s world can unconsciously promote a sedentary lifestyle and an overabundance of screen time – both of which can impede this well-needed growth.

To encourage balance, motor skills, brain health, and confident socialization in kids, try:

            – belly time for infants

            – a scoot bike (bicycle without pedals) for toddlers

            – wobble boards and balance games for school-aged kids

And keep in mind that balance is well…something to balance. 

A desire to protect a child and avoid injury is a major component to parenting, however, allowing safe, explorative activity can help a child discover their abilities as well as learn natural and normal consequences.  Adult supervision along with safety tools such as helmets and protective gear can encourage growth with mindful attentiveness.

Balance is important in all stages of life.  Whether for development for those starting out or for prevention in older years, balance activities can support overall wellbeing for an entire lifetime.

Kicking a ball about is an age-old pastime enjoyed by boys and girls in countries across the world.

Whether it’s playing after school, in a football leagues at the weekend, or just in their own garden, there’s something that draws kids in and makes them want to get out there and give it a go. Far from just messing about and coming home with scuffed knees and dirty clothes though, football is actually a wonderful sport for encouraging a healthy lifestyle and ensuring that your children keep active.

The positive physical effects associated with playing football 

The physical benefits of physical exercise are plentiful. Most obvious is that any form of exercise is going to help increase kid’s levels of physical wellbeing. Focusing on cardiovascular health creates a great base of fitness. While this is applicable to playing sports and keeping fit in general though, there are a number of physical health benefits that are more closely related to football specifically:

Stamina

Anyone who has ever done an hour-long workout, or even an intense 30-minute workout, will tell you that it’s a long time to keep active. A full football match is 90 minutes long, split into two 45-minute sections with a rest period in the middle. This is a long time to keep moving. Football requires stamina in lots of forms, from slower jogging from one end of the field to the other, to moving with the ball. Then, there’s quick turns and sprints more akin to a ‘HIIT’ type workout. A football match undeniably requires a good level of stamina, and the more kids play football, the more their stamina will increase. For even the fittest child, 90 minutes is always going to be a good workout!

Coordination

Football is a fast-moving sport with swift changes from one position to the next at a moment’s notice. All this focusing on the football, concentrating on where your teammates are, and defending the space around you requires a certain level of coordination. The more kids practice at this, the easier it will become, and the more they will be able to transfer these skills to other sports and other areas of their lives. Coordination also develops self-awareness as it trains kids to be aware of who is around them and how to react quickly to unexpected situations.

Better reactions

Depending on the position your child is playing in, they will likely be accelerating at speed in reaction to something happening elsewhere on the pitch, and particularly if they are the one running towards the goal with the ball. They could be stopping quickly, turning at the last minute or even having to put on the brakes and start running backwards. Repeated accelerations and sprints like this are a sure way to develop and improve reaction times.

Increased muscle and bone strength

Playing football uses muscles in every part of your body from your feet up to your head. The more kids play, the more they will develop muscles in their feet from kicking, their legs from running and their heads, arms and backs from supporting these movements. As the system supporting these muscles (the skeletal system) will also be getting a good workout, leading to stronger, healthier bones. If your child is in goal, they might be diving to save the opposing team from scoring and if they are the one trying to score, they might be jumping for headers. What’s for certain is that they will be getting a full body workout like no other. 

The positive mental impact of playing football 

What you might not have considered, or may have taken for granted, are the many mental health benefits associated with playing football. Sure, kids may see it as just a game, but as adults, we can be more aware of the wider impact too.

Teamwork and communication

Football is a team sport. There is simply no getting away from the fact that to play it, you must learn to communicate with others. There is no point in simply kicking a ball and hoping someone else from the same team gets to it. You need to communicate physically and verbally with players on different parts of the field so that they are aware of what is happening. You too have to be willing to look to others and communicate with them about where you are, and what you are looking to do next. Which leads us onto the next point.

Strategy and planning

You have to know where on the field your teammates are, and where they are likely to run to next, so that you can position yourselves well. The overall goal is of course, to score goals, and more importantly, to score more goals that the other team in order to win the match. As with many things in life, there will occasionally be an element of luck, but the top football teams haven’t got to where they are today based on luck alone. They’ve done it by planning their moves on the field, before they ever step foot on it. By analysing what their opponents strengths and weakness are. By self-reflecting on what their own weaknesses are and how they can be addressed.  To an outsider, it may just look like kicking a ball, but there is a lot of strategy and planning involved in becoming a good footballer.

Striving for a goal

Everyone playing a game wants to win. It’s only natural. Developing as a footballer starts with a simple kick, running in the right direction, and using a few basic techniques. As with any goal, striving towards it teaches us focus, discipline, patience and even how to cope with disappointment. These ae all valuable life lessons that are not just applicable to football, but to every stage of our adult lives. What better way to teach kids to be patient and to get them to accept that things don’t always come easy, than to let them learn it doing something they love. It will beat simply being told that life isn’t always easy every time.

The mental health benefits of exercise in general

Exercise is a proven mood-booster and a great way to raise those ‘feel good’ endorphin levels. Feeling happy also comes through reducing stress levels which again is something that can be achieved through taking part in regular exercise. If kids are happy and less stressed, they are also more likely to sleep better, which calms the mind and enables the body to recover from the day’s events.

So the next time your kids come home with muddy boots, and a smelly football kit, remember the physical and mental health benefits of playing football and know that while it may not be doing your housekeeping any favours, it’s definitely benefiting them as developing individuals!

Regular physical activity is one of the most important things you can focus on for your health. From managing your weight, to improving your state of mind and overall fitness – the benefits of staying active are well known.

And this is the case no matter your age. Whilst motivations and activities may be different through the years, from the moment you take your first steps through to your teenage years, adulthood and elder years, the need to stay active relates to all.

Olympic athlete, James Ellington, talks us through how his experiences and mind-set of leading an active lifestyle has changed over the years – considering nutrition, his body and recovery, his motivations, his challenges, mental benefits and his general feelings towards an active lifestyle.

Nutrition

How have your attitudes towards nutrition changed through the years?

Like most children, I assume, nutrition wasn’t a focus for me as a child as I simply had the food provided to me. I had no real awareness of how important what you put inside your body was for your health and growth. It’s something you learn to understand as you get older and it’s great to see more education around nutrition starting from the younger years.

As I grew up, I was already leading an active lifestyle, so I did follow a fairly balanced diet but indulged in more treats than I do now.

Now as an adult, I’m well aware of the importance of nutrition – for both leading a healthy lifestyle and to support my career in athletics. Variety is key. I still have a day or two during the week when I eat what I want but I remain very conscious to make sure I get all the vitamins and minerals my body needs even on those days, through the food and drink I consume and with the help of Lifeplus products.

The physical body and recovery

Have you seen a difference in your body and recovery over the years?

As is the case with a lot of people, when you’re younger, you feel invincible and seem to bounce back from any fall, scratch and setback with no worry. So as a child, recovery was something I didn’t pay much attention to at all.

As I’ve got older, into my teenage years and adulthood, I started to have more of an awareness and made a conscious effort to stay on top of my flexibility – especially my passion for a career in athletics was ever-growing. Stretching is an activity that is often ignored but improves flexibility – it plays a huge role in aiding recovery post-competitions. Physically, as I’ve got older, I’ve had to focus more on recovery in order to deal with the demands on the body. That’s why I now prioritize my time on activities I previously wouldn’t have considered, for example, finding time for a sports massage around my training and for life in general.

Motivations to stay active

How have your motivations changed over the years?

Health means everything to me and has done so from my teenage years so that’s always been my main motivation to stay active. My passion for the sport of athletics and my potential as an athlete continues to drive me to lead an active lifestyle – and it has done so from a young age as this career was always a childhood dream.

Challenges

Which challenges have you encountered over the years?

I’ve had a life of tough roads and hurdles in my way but no matter what age I was, I’ve always managed to overcome them with a strong, positive mind-set that has only grown and evolved through these setbacks. My most notable challenge is the road traffic accident I suffered in 2017 which sent me back to my childhood, where I had to learn how to walk again. Even when I was forced to lead a non-active lifestyle, my determination to get back to activity was stronger than ever.

As you get older, it’s these experiences and setbacks that shape who you are as a person. While the challenges may have been tough at the time, I look back on them now as learning opportunities.

Feelings towards an active lifestyle

Have your feelings towards leading an active lifestyle changed at all?

Personally, for me, I will always train and be active – it’s never been just about performance. My overall health and fitness take precedence over performance. As I’ve got older and mental health has become more of a prevalent topic, I’ve recognized even more so that living an active lifestyle can help anyone, at any age, to feel fulfilled and support mental wellbeing.

Mentally, the biggest change for me was the amount of pressure and expectation, which any sportsman will experience the more levels you progress in competitions, and even at specific moments i.e., just before major championships. Self-belief is critical in helping to deal with this and especially after my accident, I like to break down my goals into smaller ones, so I don’t feel overwhelmed. Sleep also goes hand-in-hand with mental and physical wellbeing and its importance is often overlooked. I’ve recognized its importance from when I was a child until now.

Overall, my feelings haven’t necessarily changed towards an active lifestyle. I would say that the various factors that can impact and support an active lifestyle have become more and more apparent to me as I’ve got older.

While attitudes, motivations and even frequencies change over the years, the importance of its presence at all ages is key. Explore our ‘Life stages’ tag in our Wellness Center to see the benefits it brings for all ages.

A snuggly night on the couch watching movies and snacking on popcorn may be a family favorite, but an afternoon of soccer in the park, swimming in the neighborhood pool, or hiking in the nearby woods can be just as enjoyable.

However, the latter may not seem as easy these days. In recent times, many families have noticed the struggle with living a more sedentary lifestyle.

Whether it’s due to the abundance of technology, a global pandemic, overly structured schedules, or any other reason, parents and children may not be as active as they’d like to be. And, unfortunately, this can lead to an increased risk of physical disease as well as anxiety and/or depression, of which research shows rising numbers.

But families don’t have to succumb to societal shifts when it comes to daily movement. One answer to this dilemma lies in discovering what works best for your own family.

Not every child is the same nor is each family, so don’t get stuck in needing to be like everyone else when it comes to living an active life together. Some may enjoy team sports while others prefer more unstructured play. Find a motivational point that works for you and, well, run with it.

There are endless ways to be active as a family; here are ten ideas to get you started:

1. Create a jar of exercises.

Have each family member write down exercise ideas (that everyone agrees on) which someone can draw from a jar when family time is available.

2. Learn something new together.

Take tennis lessons, go on a rafting trip, schedule a rock-climbing class, etc. Being together while discovering a new hobby makes for special memories and a strong bonding experience.

3. Go on a scavenger hunt.

Whether it’s around the house on a cold rainy day or outdoors in your neighborhood park during the peak of summer, make a list of searchable items that gets the family moving and exploring.

4. Create a tournament.

Stimulate a little competition with a family tournament. Try ping-pong on the dining room table, relay races in the backyard, or cornhole in the park.

5. Make a family ritual.

Kids like structure and knowing what to expect. Use that to support daily movement with outdoor play after lunch, a nightly walk after dinner, or weekend morning yoga.

6. Incentivize.

Develop a reward system that allows kids to log their activities to complete a course and work towards a goal. This can be everything from hiking so many trails to bike riding a certain number of miles.

7. Plan a game night.

Think outside the (game) box. Make some room by pushing the living room furniture back and turn a typical board game night into a fun active night. Enjoy a game of Twister, fitness bingo, hot potato, musical chairs, or freeze dance.

8. Explore together.

Create an experience that inspires kids and bonds the entire family. Hike a state or national park, walk around an outdoor sculpture garden, or kayak or canoe to a beautiful view.

9. Get pets involved.

If Fido loves to fetch the ball, or even if he/she just needs a walk around the block, ask kids to help exercise the family pet.

10. Plant a garden.

Gardening is one interest that keeps giving long after the original physical work is done. Build a creative kid’s garden that encourages activity and good eating habits.

These are just a few of the plethora of options out there for enjoying an active family lifestyle. 

Learn why inspiring an active childhood lifestyle is so important as you consider what you and your kids enjoy.

An active childhood is beneficial for physical, mental, and social wellbeing. It promotes bone health, enhances immunity, manages stress, and encourages connection with others. 

Not to mention, it can just be plain fun.

However, younger generations are currently facing a global pandemic with a limit on who they can interact with, an increase in societal rules and regulations, and copious amounts of technology and gadgets – all of which can contribute to a more sedentary lifestyle than years prior.

But even though spending less time moving is now common, it’s not particularly healthy. 

A more static way of living can lead to everything from childhood obesity to adult-onset diabetes, which means encouraging a lifestyle filled with daily movement in younger years can be essential to proper adult growth and development.

Let’s take a further look at why encouraging an active childhood lifestyle is important.

1. It supports physical health.

It’s no surprise that an active way of life is a healthy way of life, but more specifically, it bolsters maturing bodies by supporting:

            – immunity

            – bone health

            – blood sugar regulation

            – weight management

            – energy

            – digestion

            – sleep

            – mood balance

2. It stimulates mental health.

The moment when you climbed to the top, scored your first goal, or discovered a new passion – those feelings meant something, and they still do for young ones.

Confidence, self-esteem, courage, and perseverance are all essential qualities that physical activity can build in a child and in effect, can stay with them the rest of their lives.

3. An active adult lifestyle is easier to maintain if started as a child.

When a child grows up with plenty of daily movement, an active lifestyle is simply a way of life.

As adults, we can carry on this healthy foundation even when things fall out of rhythm.

4. It encourages healthy socialization.

A life full of movement leads to making new friends as well as experiences that allow for development of current relationships.

Running around with neighborhood friends, learning a sport with a different group of kids, and bonding with the family over an evening walk are all good for a child’s health physically, mentally, and socially.

5. Motivating kids inspires us to be good role models.

Yes, those little sponges really do listen to what we say and watch what we do, so keep this in mind when trying to set a good example of how important it is to be active.

Showing them what you learned at gym class, teaching them a sport you love, letting them cheer you on during your annual 5k run – these all promote the joy of movement and create a great bonding experience.

As you continue your daily life, consider how active the children in your life are. Could they use some inspiration to become more active?

What’s more fun for kids than playing in the dirt?

Getting rewarded for those soiled hands with beautiful blooms, fresh vegetables, and aromatic herbs that teach them the value of our earth and the beauty and abundance it offers.

And it doesn’t just stop there. Gardening for children strengthens young microbiomes, teaches the importance of patience and hard work, and encourages them to try new foods. It’s a wondrous low-stimulating hobby that can be enjoyed for years to come – both mentally and physically.

So how do you get kids excited to garden? In addition to the joy of just getting dirty, there are many creative ways to pique a child’s interest and nurture their love of growing plants. Here are five options to inspire you and your family.

Meal Gardens

So many kids love pizza and tacos that planting a garden around these meals may be a little one’s dream.

Ingredients such as tomatoes, garlic, basil, and oregano can be planted and picked by kids for homemade pizza night. Include homegrown peppers, spinach, or eggplant for unique toppings.

For those who love chips and salsa, tacos, and enchiladas, a salsa garden consisting of tomatoes, onions, and cilantro is an easy and fun way to start gardening.

In addition to easily recognizable meal gardens, consider other creative ideas such as a Three Sisters Garden which consists of corn, beans, and butternut squash planted together. These plants grow synergistically and can then be made into a salad or stew.

Think about your family’s favorites and use it as inspiration to get planting.

Pet Garden

For those with pets or for a child who would just like to grow food for animals, a pet and/or animal garden is a special option.

When planting, consider the animal(s) you are planting for.

Think:

            – catnip for cats

            – green beans, carrots, and broccoli to steam for dogs

            – carrots, cabbage, and lettuce for rabbits

            – carrots and apples for horses

            – lettuces for turtles

The motivation to help another living being can drive a little one to spend time in the garden.

Butterfly/Insect Garden

Do you have a child who loves insects? Adores butterflies? Or wants to save the bees?

Then a garden designated for these creatures could be the perfect choice.

Research what types of flowers and plants can grow in your area that attract pollinators such as honeybees, ladybugs, and butterflies. In addition, bright red flowers encourage visits from hummingbirds.

Play-structure Garden

Kids love to play, so what if their garden was intertwined? 

Homemade teepees or clubhouses can provide ample opportunity to grow plants – particularly those with vines.

Try growing sugar snap peas on a stick or wood teepee, blueberry or raspberry bushes around a clubhouse, or grapes along a trellis above a picnic table.

Unstructured Garden

Sometimes children can make life chaotic, so why not go with it and let that inspire their garden?

Let kids pick out a variety of seeds and plant them however they’d like (even if that’s throwing them all in one area!) while you all enjoy watching what grows. The reduced expectation this type of garden holds can be great for kids and parents alike.

Are you ready to begin planting with your little ones? Whether it be outdoors in a formal area of your yard or an indoor garden on your windowsill, children can reap a variety of benefits from gardening.

For many of us, the joys of childhood were simple – a popsicle on a warm day, a book read to us, and hours of playing in the dirt.

Little did we know that simply playing in the dirt (provided it wasn’t filled with toxins and chemicals) was strengthening our immune system and building its resiliency for when we got older.

It was a win-win for our imaginations and our health.

Even though years may have passed since those days, the delight and health benefits of working with the ground hasn’t changed. Kids and adults alike can still reap the advantages that dirt and soil provide and one fun and learning-filled way to do this is through gardening!

Why is gardening great for kids (and adults)? Here are ten reasons to get out the watering can and get planting.

1. Gardening can increase a child’s microbiome. Healthy bacteria, viruses, fungi, and protozoa make up our gut microbiomes that build our immunity, fight infection, and keep us healthy.  One place to find these microbes is in healthy soil, which makes gardening an immunity-enhancing activity.

2. Gardening encourages appreciation for the earth and the importance of our climate.  Healthy soil, plenty of rain, an abundance of sun, and protection from vermin are all vital for a flourishing garden. Kids can learn the importance of these things throughout the growing process.

3. It helps with the understanding that the world around them is a living entity. Kids may not actually see a plant move, but noticing growth provides them with the opportunity to see how our world is always changing and developing.

4. Gardening helps kids learn where food comes from. Contrary to what they may think, food doesn’t begin and end at the grocery store and growing their own produce can help reinforce that. It’s also helpful in teaching kids the difference between whole food and processed products.

5. Growing food helps teach patience and respect for the process. At a time in which we can access so many things instantaneously, growing plants helps teach patience to enjoy the outcome of the process.

6. It’s a lower stimulating hobby. These days, kids frequently spend much of the day on technology and taking a break to stimulate the brain in a calming way that connects them to nature nurtures both their mental and physical health.

 7. Growing food encourages kids to make good choices. It’s often easy for kids to grab a sugar-filled processed snack rather than a bag of carrots, but when the carrots are something they’ve grown themselves, it can be exciting to reach for their own achievements.

8. Kids can get more interested in trying new foods. Sliced kohlrabi? Roasted radishes? Basil pesto? Things that may have previously made kids wrinkle their nose in distaste can suddenly become an intriguing new experiment they get to conduct.

9. Kids feel rewarded for a job well done. Hard work is, well, hard. But providing kids the opportunity to put in hard work also gives them the ability to reap the real-life rewards.

10. Gardening is a good life skill. Learning to grow your own food is a skill that can be used throughout the entirety of life. 

Whether you have a large backyard space and can plant a traditional garden or just a windowsill and need to bring the garden indoors, gardening offers kids significant learning opportunities and health benefits.

Each little body boasts over 200 bones that allow for movement, protect organs, create blood cells, and store vital nutrients – quite an important system for growing kiddos.

These bones continue to build density until around the age of 30. After this it’s important to maintain their strength to ward off breakdown as we grow older.

Therefore being mindful of kids’ bones at an early age and taking care of them while they are still forming is essential for both their current health and their upcoming adult years.

And there’s no need to wait.

Here are five ways to set kids up for healthy bones starting now.

1. Encourage movement – especially outdoors.

Most kids love to move, squirm, and explore. And in no other place is this as enjoyable and beneficial as outdoors.

Paired with vitamin D produced in the body from the sun, fresh air, and room to move make outdoor play a win-win for kids’ desires as well as for their bones.

Encourage activities such as hiking, gardening, jumping, biking, swimming, and other outdoor interests that get them inspired to live an active lifestyle.

2. Offer a healthy diet – variety is key.

It’s easy to get in a rut of serving the same foods to children repeatedly. However, expanding a child’s diet to consist of a wide variety is most beneficial for bone development.

Why?

Some of those well-loved foods kids like so much are nutrient-deficient (such as fried, fatty, and sugary items), in which bones can be yearning for vitamins and minerals needed to flourish. 

In addition, kids’ bone health benefits from more than just a glass of milk (good news for those who don’t like it or are lactose intolerant).

Think outside the usual menu and try adding such bone supporting foods as:

            – dark leafy greens (such as kale chips, green smoothies, or collard wraps)

            – bone broths or stocks (soups or stews)

            – nuts and seeds (added in homemade granola or trail mixes)

            – fermented soy (like miso soup or tempeh)

            – fortified juices or cereals

3. Be mindful of sensitivities and choices – identify and change them.

What kids consume affects the body and for some kids, it can negatively impact bone growth.

Both unhealthy diet choices as well as food sensitivities can harm the skeletal system.

Limiting sodas, excessive sugar, and high calorie/low nutrient-dense foods and replacing them with a variety of lean proteins, healthy fats, fresh fruits and vegetables, and whole grains whenever possible is a good start to nourishing bones.

In addition, sensitivities to foods such as gluten, dairy, eggs, and/or soy factor into the body being unable to properly digest and extract the nutrients needed for strong bones. Food sensitivity evaluation can be a valuable tool in discovering if this is an issue.

Giving kids the foundation to build strong, healthy bones through an active lifestyle and a diverse diet free of foods that they may be sensitive to affords children the opportunity to not only enjoy childhood but to experience the benefits long into adulthood. 

When we talk of children and physical exercise, it’s a lot different to how we would approach a movement workout for an adult – you certainly wouldn’t expect to see a child lifting weights at a gym, for example.

For a child, any form of movement could be classed as physical activity, from running around with friends to dancing around the living room.

Why is exercise so important for children?

Exercise is usually something that is done to keep fit and well, and while that’s true for any age, there are other factors that make it so important to encourage activity in children from an early age. Exercise enhances and promotes the development of motor skills, bones and muscles, cognitive and social skills and brings a number of other health benefits too:¹

• Improving fitness
• Providing an opportunity to socialize
• Increasing concentration
• Improving academic scores
• Building a stronger heart, bones and healthier muscles
• Encouraging healthy growth and development
• Improving self-esteem
• Improving posture and balance
• Lowering stress
• Encouraging a better night’s sleep     

What type, and how much exercise does your child need?

Both the amount and type of exercise your child should be getting depends on their age:

Less than 5-years and not yet walking – NHSguidance states that children under the age of 5, who are not yet walking, should be encouraged to enjoy any type of movement activity to benefit their development. Examples of suitable exercises would include floor-based activities that encourage them to hold different positions, such as rolling over or reaching for a toy. You could also enjoy water-based activities, such as play time in the bath or you could go to your local swimming pool with them.

Less than 5-years and walking unaided – In this scenario, the guidance is that you should ensure your child is active for a minimum of three hours each day. Time in front of the TV or computer should be minimized and instead, they should be encouraged to enjoy activities like running or playing in the garden, throwing and catching a ball, climbing, walking and bouncing on a trampoline.

Children and young people between 5-18 years – NHS guidance is that children and young people should be doing at least one hour of moderate to vigorous activity each day to fully reap the health benefits of physical exercise. Examples might include riding a bike, swimming, gymnastics, skipping, playing a sport such as football, martial arts or even taking the family dog for a brisk walk, which would benefit them too!

Whatever the age of your child, it’s important to remember that physical movement should form the basis of their development and should always be encouraged over spending time in front of the television. As with most things though, it’s all about balance, so there’s certainly nothing wrong with sitting down and watching a movie with them occasionally either.  Physical exercise has been shown in studies to enhance self-esteem, reduce stress and benefit children’s overall mental health,² so should always be actively encouraged.

1. https://www.gosh.nhs.uk/conditions-and-treatments/general-health-advice/leading-active-lifestyle/exercise-children-and-young-people/ [↩]
2. https://psycnet.apa.org/record/1994-05137-001 [↩]

A healthy diet and a strong immune system can help to avoid meningitis

Meningitis is a serious infection whereby the lining around your brain and spinal cord becomes inflamed. There are two types of meningitis – viral and bacterial. Bacterial meningitis can be life-threatening. Viral meningitis is usually not but can still leave you with some long-term after-effects. There are ways to keep your immune system healthy and prevent the disease and its severity, so while it can be serious, it doesn’t have to be fatal.

Why teenagers have an increased risk for meningitis

While most cases of viral meningitis are seen in children under the age of five, bacterial meningitis is common in people under 20 years of age such as teenagers and college students. ¹  These two groups are at particular risk due to the way in which meningitis is spread. The infection passes through close and prolonged contact and is spread through droplets of respiratory or throat secretions from carriers. Kissing, sneezing or coughing on someone, as well as living in close quarters with them, puts you at a higher risk. Preventing meningitis is therefore particularly important for these groups.

Treatment and preventive measures of meningitis

Typical symptoms of meningitis can include a fever with cold hands and feet, headache, muscle pain and vomiting or diarrhea. Babies and young children may also appear unsettled, drowsy or irritable.

Treatment for bacterial and viral meningitis differ but both may require the same initial tests to confirm the diagnosis. Bacterial meningitis will usually need to be treated in a hospital with antibiotics, fluids and oxygen being needed, whereas viral meningitis tends to improve on its own and can often be treated at home.

There is the possibility of being vaccinated against meningitis ² but there are additional ways for parents to protect their children from meningitis besides vaccination too. These include not allowing them to put shared toys in their mouths, not sharing food or drinks and practicing good hygiene, such as regular hand washing.

Preventing meningitis with a strong immune system and healthy diet

Teaching children and teenagers to take care of their body is one of the best ways to help prevent many illnesses, including meningitis. Good health starts within and studies have shown that a healthy and balanced diet can help to strengthen the immune system. ³   This is especially important for teenagers at universities who might be responsible for their own cooking for the first time. They may not be eating well or making the best choices to ensure their diet contains all the necessary micronutrients.  They may be lacking vitamins A and D as well as antioxidants and omega-3 fatty acids, have been shown to be helpful in maintaining health. ⁴

Include antioxidants in your child’s diet

Antioxidants can be found in fresh vegetables and fruits. ⁵ Citrus fruits, red peppers, green leafy vegetables, broccoli and kiwi are all high in Vitamin C, which contributes to the normal function of the immune system.

Omega-3 fatty acids help to decrease inflammation

The Omega-3 fatty acids DHA and EPA contribute to the maintenance of normal blood pressure and have been shown to help protect the immune system and decrease inflammation, which is one of the side effects of meningitis. ⁶  Foods high in DHA and EPA include oily fish like salmon, tuna and trout, as well as mussels, oysters, vegetable oils and flaxseed oil.

Probiotics

A strong immune system is key to helping protect your child or teenager against meningitis and studies on probiotics and immune health, have shown that probiotics are beneficial in strengthening the immune system. ⁷  Good sources of probiotics to include as part of a healthy diet can be found in foods like yogurt, tempeh and sauerkraut. ⁸

Prevent meningitis with Vitamin B6

According to a study published in Experimental Biology and Medicine in 2014, Vitamin B6 has been shown to support the immune system, as well as the nervous system, making it harder for meningitis to develop.⁹    Foods rich in Vitamin B6 include pork, poultry, fish, eggs, wholegrain cereals and brown rice, and should be eaten in abundance for a healthy immune system that is better able to prevent meningitis.

Avoid fast food and refined sugar

Unhealthy nutrition can promote inflammation in the body. ¹⁰   As inflammation is a major factor in meningitis, it’s recommended to talk to children and young people about the harmful effects of junk food and sugar and the importance of making healthy choices to protect themselves.

Both rest and movement also form part of a healthy lifestyle, and children should get plenty of exercise and rest to ensure that their body’s reserves are in top condition. ¹¹

Ways to prevent the spread of meningitis

A doctor should always be consulted if meningitis is suspected or you or your family have been in contact with a sick person, but it’s better of course to do what you can to avoid becoming unwell in the first place. Following good rules of hygiene, like those listed below, is one of the best ways to prevent infections with germs that can cause meningitis:

• Washing your hands for 20 seconds after social situations, before meals, and after using the toilet. It is also wise to wash hands after a shopping trip, going to a restaurant, or using public transportation, because the spread of illness can often happen when we put our hands to our mouths and face.
• Don’t share personal items like drinks, food, lip balm and toothbrushes.
• Teach your teenager to not be physically intimate with someone who appears sick, or during a meningitis epidemic at their school or university.
• Cough and sneeze into your elbow (or a tissue) and then promptly wash your hands.

1. https://www.mayoclinic.org/diseases-conditions/meningitis/symptoms-causes/syc-20350508 [↩]
2. https://www.cdc.gov/vaccines/vpd/mening/public/index.html [↩]
3. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2906676/ [↩]
5. https://pubmed.ncbi.nlm.nih.gov/27881064/ [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/ [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/ [↩]
8. https://www.health.harvard.edu/staying-healthy/how-to-get-more-probiotics [↩]
9. https://pubmed.ncbi.nlm.nih.gov/24903161/ [↩]
10. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation [↩]
11. https://pubmed.ncbi.nlm.nih.gov/30920354/ [↩]

Rediscover your creative mind

When did you last pursue a creative activity? Creativity is something that’s so natural to us as children, but as we grow older, it’s all too easy to become side-tracked by daily life and forget to take time out to satisfy our creative desires. Creativity in adults is just as important as creativity at any other age though. Creative activities can inspire joy, passion, inspiration and they encourage us as adults to forget our age, as no matter how old we are, it’s never too late to rediscover your creative mind. As editor and leading creativity researcher Ruth Richards once said, “Everyday creativity is . . . fundamental to our very survival. With our everyday creativity, we adapt flexibly, we improvise, we try different options . . .” ¹

Quite simply, creativity is part of what it means to be human.²

How creativity and age are connected

Do you feel as if you have suffered a loss of creativity as you have gotten older? If so, you’re probably right, as new research by UC Berkeley psychologists suggests that losing creativity with age does tend to happen. Through a series of experiments, it was discovered that adults resorted to less creative thought processes than children.³ Nevertheless, there are plenty of new ways to find and embrace creativity, tap back into the part of your brain responsible for creative thinking and foster a new way or approaching creativeness.

If you feel nervous, lost or unsure of where to begin, don’t worry as we’re here to inspire you.

Eight easy yet creative activities for adults

You are never too old to rediscover old hobbies or challenge yourself to learn new things! Whatever your hobbies, interests and current lifestyle, there’s a perfect activity just waiting for you. It doesn’t matter if you are mainly interested in creative activities for adults at home alone, or if you would like ideas for new things to experience with family or friends. People in all circumstances can tap into their creative minds, embrace change and try something new indoors, outdoors, in public and at home. Creativity is available to all of us!

Take a look at the following table to see just how easy it is to inject some creativity into your life.

Find your own rhythm

Music can positively influence our mood, as shown in two recent US Studies from the Department of Psychology at Knox College, Galesburg, IL and the Department of Psychological Sciences at the University of Missouri, Columbia. Findings from these studies demonstrate that listening to positive music may be an effective way to improve happiness. When combined with an intention to become happier, the results are even greater.⁴

Music and singing are accessible to all of us. A few minutes singing in the shower or car can fill you with passion and joy – it doesn’t matter if you think you are any good or not. No one can hear you unless you choose to let them!

Why not go further and start learning a musical instrument? Again, it doesn’t matter how good you perceive yourself to be as it’s less about talent and more about enjoying creativity in adulthood and learning to enjoy your creative nature. If you’ve never picked an instrument up before don’t worry, you’re never too old!

Dance it out

A study conducted at the Faculty of Psychology at the University of Warsaw, Poland concluded that dance can bring about changes in mood and is one of the easiest creative expression activities for adults to encourage us to feel joy.⁵

Too shy to dance in public? That’s ok, just turn up the music and dance around your living room where no one can see you! If you would prefer to enjoy dance as a group activity, or guidance, check out local dance classes and go along for a taster session.

Discover the power of imagination with creative writing

If you are less about movement and more about thought, then creative writing and creative thinking activities for adults might be more for you. Reading a book is a great way to enjoy some me-time and also good for tapping into your creative mind as you picture the visual worlds being described for you.

But why just read other people’s stories? Why not tap into your own imagination and creative thinking by writing your own fictional stories? Take some time, even just a few minutes a day, for creative and positive thinking and you’re sure to add value to your life.

Embrace different kinds of art

Are you an art lover? Why not visit an art gallery or join an art class with friends? Get together to share in the fun of drawing, painting and creative design as you create your own artwork. If you’d rather not commit to a regular class, there are plenty of art-based creative activities for adults at home too – why not start a mosaic project, or start completing an adult coloring book?

Creative crafts projects for adults

Pottery, knitting, sewing and embroidery are all great creative projects for adults. If you need some inspiration, take a look online at the main craft tutorials available and see if you can find one that takes your fancy. YouTube and Pinterest are great places to start.

Foster creativity with DIY projects

YouTube is also a fabulous resource for a number of DIY projects, with ideas suitable from beginners right though to experienced professionals. You could start with something simple like soap or candle making and start to create your own resources rather than buying them from shops. 

Get creative and sustainable with upcycling

Upcycling is a perfect project to combine creativity and sustainability. By taking resources that already exist and thinking of ways to revamp them or tweak their design, you are being creative while also looking out for the environment.

Gardening as a creative activity

Gardening is not just a chore; it can be a source of creative tasks for adults to explore. Eco-therapy – a form of therapy based on interacting with nature, is great for reducing stress. If you don’t have an outside space, you can still benefit from activities such as filling your house with plants or repotting them to give them a new lease of life. 

Get creative as a family – activities for kids, adults and older adults

Children, adults and older adults alike should make creativity a focus in their lives. Take time to enjoy creative family activities together. Spend time with your kids and with the older members of your family and find some common ground by blending creative activities for young adults with creative activities for older adults.  Lots of the ideas here are fun, free and are designed to create memories as you tap into your creativity at any age.

1. https://psycnet.apa.org/record/2007-09305-000 [↩]
2. https://www.arts.gov/sites/default/files/how-creativity-works-in-the-brain-report.pdf [↩]
3. https://www.pnas.org/content/pnas/114/30/7892.full.pdf [↩]
4. https://www.tandfonline.com/doi/abs/10.1080/17439760.2012.747000 [↩]
5. https://www.tandfonline.com/doi/abs/10.1080/17461391.2014.969324 [↩]