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Exploring Rome By Numbers: 7 Amazing Things To Add To Your Itinerary

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Exploring Rome By Numbers: 7 Amazing Things To Add To Your Itinerary

Rome, the capital of Italy, is one of the most popular tourist destinations in Europe, with over 10 million visitors annually. The city is full of historic landmarks and buildings, such as the Colosseum, the Vatican City, and the Trevi Fountain. There’s also a wealth of art and culture to be found here, with museums such as the collection of Capitoline Museums and the Borghese Gallery.

With such a wealth of history, literature, architecture and amazing food to explore in the Eternal City, condensing your itinerary into a weekend or week-sized schedule can feel next to impossible. Writing an article about things to do in Rome with brevity and coherence can feel that way, too, so today, we’ve decided to tackle the city numerically.

Because why not? If you’re keen to explore Rome by numbers, here are 7 amazing things to add to your itinerary.

Take A Tour Of The One & Only Colosseum 

The Colosseum is one of Rome’s most iconic landmarks and a must-see for any visitor to the city. The ancient amphitheatre, built by the Romans in 70-80 AD, is now a UNESCO World Heritage Site and is arguably the most iconic and renowned landmark here. 

Rome’s most famous classical ruin is unmissable, metaphorically and physically speaking; it’s huge! But despite its size, there’s rarely room to swing a big cat here, and the Colosseum can get infamously crowded.

As the folks behind romecolosseumtickets.tours tell us, you’ll most likely have to put up with long lines, especially during the peak holiday season. They suggest going as early as possible, then, to appreciate the enormity of this marvellous structure from all angles without (relatively speaking) interruption.

Rome

Watch The City’s Two Football Teams, Roma & Lazio, Live

Rome is home to two fiercely proud rival football teams, Lazio and Roma. They share a stadium, the magnificent Stadio Olimpico, whose architecture is a reason to visit unto itself.

If you have the chance to catch a match at the stadium during your stay, by all means take it. The atmosphere is unrivalled, the building itself stunning, and the history of the hallowed turf legendary. You just have one choice to make – will you be maroon red or sky blue?

Serie A fixtures are played in the early afternoon, late afternoon and early evening on both Saturdays and Sundays, though traditionally, most matches kick off on Sundays at 3pm. The good news is that since the stadium is shared by these two Roman giants, one of either Rome or Lazio will be playing at home every gameweek.

Ponder The Holy Trinity In St. Peter’s Square, The Vatican

The Vatican, sitting inside of Rome and operating as an independent state, is the world’s capital of Catholicism. 

It’s in the Vatican’s St. Peter’s Square that many tourists head to first, looking to soak up the magnificent architecture, statues and sculpture, and appreciate one of the world’s oldest religions first hand.

At the end of the square, there’s the spectacular St. Peter’s Basilica, which you can enter for free. Do be aware that you’ll have to pay a small fee to access the dome (€8 if you take the stairs, or €10 if you take the elevator) from where you will be able to enjoy a splendid view of the entire city. Worth the contribution, we think.

If you’re keen to see the Pope himself, then you should go to the square on the week’s third day, Wednesday, when he delivers his General Audience address. 

Try All Four Of Rome’s Famous Pasta Dishes

Though there’s a vast variety of pasta dishes all over the city, Rome is particularly famous for its four key, classic pasta preparations- cacio e pepe, carbonara, amatriciana, and alla gricia – each of which is a variation of the other. This leads to a thrift of ingredients and efficiency of time management that the Romans pride themselves on. We’ll defer to the experts at Great Italian Chefs for a brief history of these four dishes and a breakdown of just how to cook them perfectly.

Enough of how to cook these four iconic pasta dishes… You want to know where to eat them, right? With so few ingredients and such deceptively simple bowlfuls, there’s nowhere to hide with cacio e pepe, carbonara, amatriciana, and alla gricia, and we have to be honest, there are some pretty mediocre versions in the city.

If you’re after the real thing (get on with it already!) then Hosteria Grappolo d’Oro, close to  Piazza Navona, does arguably the finest carbonara in Rome. Another popular choice among the food cognoscenti of the city is Da Gino al Parlamento, not far from the Pantheon. While the alla gricia here is certainly good, their bucatini amatriciana is particularly revered. 

And if it’s carbonara you’re after, check out Ristorante Roma Sparita, declared by the late chef Anthony Bourdain when he visited Rome as being the best rendition in the city.

Read: 5 IDEAL steps to the IDEAL spaghetti carbonara

Sample Rome’s Fifth Quarter

There’s an offal lot of offal in Roman cuisine (sorry). Back in the day, slaughterhouse workers in Rome would be given the “quinto quarto” or “fifth quarter” as a perk of their job. This was basically all the parts of the animal that no one else wanted such as intestines, tails, organs and other innards.

As a result, many quinto quarto recipes were developed and a new part of Roman cuisine was born. Indeed, some say you haven’t eaten properly in Rome until you’ve enjoyed some offal.  

For some of the best, head to Testaccio, the neighbourhood where many of the most famous offal dishes came from. Some of the best offal offerings include trippa alla romana at (stewed tripe in tomato sauce) pajata (calf intestines with the mother’s milk still inside) and coda alla vaccinara (braised oxtails).

See The Six Sites Of Piazza Navona

Okay, so we have to admit we’ve gotten a little bogged down with the whole numbers thing by now, but we’ve almost made it to the end in one piece. 

Next, we’re heading to Piazza Navona, one of Rome’s most beautiful central squares. Built under Emperor Domitian in 86 AD, it was originally intended to be a venue for sporting events, and the square still maintains the shape of a stadium but where spectators used to sit, buildings now stand.

Piazza Navona is home to three famous fountains – the Fontana del Moro, Fontana dei Quattro Fiumi, and Fontana di Nettuno (the Fountain of Neptune). The square also boasts three palazzo, which in Italy simply refers to large, ornate buildings which are often, but not always, palaces. In Piazza Navona, These are the Museum of Rome (Palazzo Braschi), as well as Palazzo de Cupis and Palazzo Torres Massimo Lancellotti. 

And with three fountains and three palazzo, that makes six sites all housed within a single square!

Scale The City’s Seven Hills

We simply had to end here, at one of the city’s great peaks, surveying Rome from on high.

The ancient city of Rome was built on seven hills, and to this day, they provide some of the finest views of the city. And the best part? If you’ve the calves for the climb, the whole experience is free!

In fact, the climb itself is something every visitor to Rome should experience (or endure), with hawkers peddling wares, tourists clambering over one another, and steep, rugged steps presenting as many obstacles as they offer assistance. 

Palatine Hill is the most central of the seven hills which Rome stands proudly on. Although it’s mostly covered in ruins, it still has some intact structures, such as the Temple of Cybele and the Flavian Palace. Giancolo is the tallest, and the historical centre of the city is in direct view; ideal for appreciating the city’s most renowned spectacle with a little more elbow room.

With all that clambering and climbing, we think you’ve earnt another bowl of pasta. Which of the big four takes your fancy this time?

6 Great Ways You Can Add More Vitamins To Your Diet

Editorial Team
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6 Great Ways You Can Add More Vitamins To Your Diet

Getting enough vitamins is essential for a healthy diet. Unfortunately, many people don’t get the recommended daily amount of vitamins. This can lead to health problems down the road.

But let’s begin with a delicious disclaimer of sorts. There is no substitute, supplementary or otherwise, for a varied, balanced and healthy diet, primarily comprised of the five major food groups: vegetables, fruit, grains, protein and dairy. 

That said, if you are struggling to get enough nutrition from your diet alone, today we will discuss six great ways that you can add more vitamins to your diet. By following these tips, you will be sure to get the nutrients your body needs!

Eat Enough Fruit And Vegetables

We’ll reiterate this one again; there is no substitute, nutritonally, for a varied, balanced, and healthy diet.

If you are to hone in on certain food groups, however, then we’re sure you know that one of the best ways to get vitamins is by eating fruits and vegetables. Fruits and vegetables are packed with nutrients that your body needs. The best way to get the most vitamins is by eating a variety of fruits and vegetables. This means eating different colours of fruits and vegetables. It’s also important to eat organic produce when possible. This is because organic produce is not sprayed with harmful pesticides.

You should try to eat at least two servings of fruit and three servings of vegetables every day. This can be a challenge for some people. If you have trouble getting enough fruits and vegetables in your diet, you may want to consider taking supplements.

Make Smoothies

Smoothies are a great way to get vitamins and minerals. By adding fruits and vegetables to your smoothie, you can boost your vitamin intake. You can also add supplements to your smoothie to make sure you’re getting all the nutrients you need. You will need to buy a juicer or blender to make smoothies.

Before buying anything it’s important to look at online reviews. For example, looking at masticating juicer reviews you can see that this type of juicer relies on pressure to extract juice from fruits and vegetables. By looking at reviews, you can find the best juicer or blender for your needs.

How to make a smoothie:

1. Start by adding your liquid base to the blender. This could be water, milk, or juice.

2. Add your fruits and vegetables. You can use fresh or frozen fruit.

3. Add any supplements you may want. This could be protein powder, fiber powder, or omega-3s.

4. Blend until smooth.

5. Enjoy!

NUTRITIONAL SUPPLEMENTS

Take Supplements

If you’re not getting enough vitamins from your diet, you may want to consider taking supplements. Supplements can help you get the nutrients your body needs. However, it’s important to talk to your doctor before taking any supplements. This is because some supplements can interact with medications you may be taking.

You should also be careful about what kind of supplements you take. There are many products on the market that are not regulated by the FDA. This means that they might not be safe for human consumption. When looking for supplements, always buy from a reputable source.

When choosing supplements, it’s important to do your research. There are many different supplements on the market, and not all of them are safe or effective. It’s important to choose supplements that are made from high-quality ingredients. 

It’s important to shop around. Not all supplements are created equal. Prices can vary significantly from one store to the next. It’s important to find a store that offers quality products at a fair price.

Cook More & Avoid Takeout

Takeout food is often high in calories and low in nutrients. While takeout can be convenient, it’s important to limit how much you eat. When you do eat takeout, try to choose healthier options such as grilled chicken or fish. 

Eating homemade food is important because it’s usually high in nutrients and low in calories. When you cook at home, you have control over what ingredients are used. This means that you can avoid unhealthy additives such as sugar and salt. You can also choose healthy ingredients such as fruits and vegetables.

Homemade food is also affordable. You can save money by cooking at home instead of eating out. By cooking at home, you can also avoid spending money on processed foods.

When you cook at home, you know exactly what’s in your food. This is important because many processed foods contain unhealthy ingredients such as artificial colours and flavours. These ingredients can be harmful to your health.

Check out these great tips on how to find more time for good food here.

Make A Routine

One way to make sure you’re getting enough vitamins is by making a routine. This means setting aside time every day to eat healthily and take supplements. It’s important to find a time that works for you. For some people, this might be first thing in the morning. For others, it might be before bedtime. Try to find a time that you can stick to.

It’s also important to be consistent with your routine. This means taking supplements and eating healthy foods every day. If you’re having trouble sticking to your routine, try setting reminders. 

Set Reminders

If you find it hard to remember to take your vitamins, set reminders. You can set alarms on your phone or put post-it notes in places where you’ll see them often. Try to stick to your routine as much as possible. This way, you’ll be more likely to get the nutrients your body needs. Setting reminders can help you stay on track. This is especially important if you have a busy lifestyle.

The Bottom Line

There are many different ways to get vitamins. You can make smoothies, take supplements, or eat enough fruits and vegetables. You can also avoid takeout and make a routine. Set reminders to help you stay on track. By following these tips, you’ll be sure to get the nutrients your body needs. 

Vitamins are essential for good health. They help your body function properly and keep your organs healthy. Vitamins also help your body heal from injuries and fight off infections. There are many different types of vitamins, and they’re found in different foods. To get the most benefit from vitamins, it’s important to eat a variety of foods that contain them. Make sure to stick to a routine and set reminders to help you get the nutrients your body needs. We hope this article was helpful!

7 Ideal Tips On How To Choose Your Perfect Wedding Dress

Editorial Team
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7 Ideal Tips On How To Choose Your Perfect Wedding Dress

Are you frantically browsing through bridal boutiques online and ripping out pages from wedding magazines in the hope of finding your ideal wedding gown? 

You’re not the only one; after a year when the UK wedding industry lost a whopping £4.8 billion due to COVID cancellations, 2021 saw something of a return to normality, with reports that the industry was struggling to keep up.

Indeed, as reported in the Washington Post in April 2022, the ‘’burst of demand is colliding with supply chain backlogs, labor shortages and inflation’’.

And with those issues comes added worry for an already stressed bride-to-be, with greater competition existing for the perfect fairytale dress and complementing accessories. With all eyes on you as you walk down the aisle, not to mention the gazillions of photos that will be taken of you, finding ‘the one’ has never been more stressful.

For some brides, the dream dress is a Cinderella ball gown fit for a princess. For others, only a classic, vintage style will do. With so many gowns to choose from, it can get overwhelming. To help you drill down into what truly matters, here are 8 IDEAL tips on how to choose your perfect wedding dress. 

Dress Shopping Should Start Early

Common knowledge has always dictated that you need to start looking for your dress at least nine months before the big day, but with supply chain backlogs the way they are, many future brides are choosing to begin the search even early. Might we suggest you follow suit (or, rather, follow dress)? 

This should, in theory, give you space to locate the top bridal shop in your area where you can buy that perfect dress, and allow ample time for that dress to be ordered and for any alterations to be made.

However, before you even start shopping, you should decide on the theme of the wedding so you can match your dress to the overall style and vibe. Is it going to be a casual garden party, a barn dance or a more regal affair? Choosing a few specific words to describe the type of wedding you want will help you narrow down your dress selection before your first bridal boutique appointment.

Importantly, when it comes to wedding dress shopping, don’t feel pressured to spend loads on a dress and blow a big chunk of your budget. Today there are plenty of affordable wedding attire options from brands like ASOS which are becoming ever more popular with frugal brides. 

As Glamour reports, on their site you can get a “whole host of on-trend and (genuinely) expensive-looking gowns for as little as £95”. 

Just be aware that one ASOS wedding dress sold every 3 minutes during lockdown, so we’ll reiterate again just how important it is to shop early for your dress, whether you’re doing so online or in person.

Book Your Dress Consultation Early In The Day

Speaking of appointments and doing things early, most bridal experts and wedding planners recommend a neat little trick; to book your appointment in a wedding dress shop as early in the day as possible. This way you’ll get a bright and fresh bridal consultant who isn’t tired, jaded and a little less emotionally invested after a day of helping other brides-to-be. 

It will also give you more time to browse and try on dresses without feeling rushed and worried that the shop will close. And above all, don’t ignore the advice of the bridal consultant – they’re experts and pair hundreds of brides with their dream dresses, so, in short, they know what they’re doing. They will also likely have insider connections in their little black book that could well come in handy in a time when demand for wedding dresses and accessories is so high.

Silhouette Savvy

Warning – during the next few months you’re going to be baffled by loads of wedding dress jargon, like brocade, charmeuse and georgette to name just three terms. Nope, us neither. 

A term you do need to know about is the type of silhouette you want – in other words the shape of the dress. There are endless options of silhouettes, including mermaid, A-line, sheath and empire. Once you know the shape you want, you can start looking at the finer details such as ruffles, bows and pearl buttons. If you start with the details and fall in love with something, you may end up with a dress that doesn’t flatter your frame. 

Cast Your Net Far & Wide

You may have the perfect dress in mind already –  the one you’ve been dreaming about since you decided marriage was for you. But as Pearl, who run bridal shops on the Gold Coast, caution, there is a risk that when you finally try it on, it may not suit your figure or frame at all. While it may feel like all your hopes and dreams are shattered, the trick is to try on loads of different types of wedding gowns, dipping your toes into unknown waters and perhaps landing something unexpected in the process. 

It’s surprising the number of brides who choose something completely different from the dress they originally had in mind. Finding the perfect dress is, after all, a bit like finding the perfect husband, you’ve got to try on loads before you find one that fits!

Ideal Tip: Bring different types of bras to your fitting. It’s important to wear the right kind of bra as different styles will make dresses fit differently.

Get The Top Right & Don’t Neglect the Bottom, Either

Most people are going to notice the top of the wedding dress first, and you’ll find that many of your wedding photos will be taken from the waist up. Therefore, make sure that the top half of your dress has all those important little details that you’re looking for. That’s not to say you should ignore what the bottom half looks like, but it’s better to sacrifice some details here than the other way round. 

No, not your bottom! That would be a little too cheeky of us.

Rather, we’re referring to the bottom of your outfit, the base, the foundation… Your shoes! You’ll want your shoes to match your dress, too, but this can be a surprisingly difficult thing to pull off. The guys at Brides have written a really handy guide on how to find the perfect wedding-day shoe. Do check it out sometime.

Consider Something Alternative

Because a dress shouldn’t be your only option. Elegant and affordable jumpsuits that have been breaking wedding tradition for a while now and we’re very much here for them. This shouldn’t be viewed as a pale substitute; a stylish and sleek statement jumpsuit can truly steal the show when done right. We love the idea of an embroidered outfit, or even a red wedding dress too.

Think About The Seasons

Be sure to match your dress with the seasons. Having a Christmas Wedding? For something a little different, consider a metallic dress. That swagger and sparkle simply speaks of a proper wedding party, and that sense of frivolous fashion may well see you all the way through to the festive season. Shall we meet you under the mistletoe? Or perhaps you’re having a summer wedding? Then a light and flowy dress is ideal.

The Bottom Line

Yes, your dress should be amazing, but it’s not worth sacrificing your honeymoon or that deposit for a house you’ve been saving up for. Remember, you’re only going to be wearing it for a few hours and you’ll probably never wear it again. Don’t sweat the small stuff; if your jewellery is on point, your shoes well-considered and your smile radiant, then you’re going to look dazzling no matter what! We hope you have a wonderful day, and long and happy marriage.

Of course, these decisions don’t just stop at the dress; you also need to consider the jewellery you’ll be wearing, as well as other accessories like your veil, flowers and more. 

7 Ways To Keep Your Home Cool This Summer

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7 Ways To Keep Your Home Cool This Summer

Us Brits are an odd bunch. We long for sun for the majority of the year, which is spent in gloom and despair, but as soon as it’s T-shirt weather, we’re moaning that it’s too hot.

This summer has rather changed that flippant perception, don’t you think? With record breaking temperatures this week causing carnage across the country and concern about the growing climate catastrophe, we’re suddenly realising that the UK simply isn’t well-equipped for extreme weather.

Aside from the melting railway tracks, this is perhaps most keenly felt in our homes, which are neither very good at keeping heat in or out. If you’re looking to make sure yours is hospitable the next time the mercury is tested, then here are 7 ways to keep your home cool this summer.

Improve Energy Efficiency

To keep your home cool, you first need to keep the hot air out. Whilst it’s more common to associate triple-glazed windows, improved insulation and sealing the cracks around windows and doors with keeping the warm air in during winter, these changes can also help keep your home cooler in summer.

Not only do these home improvements keep the sun out during a heatwave, but they’ll also reduce your property’s carbon footprint, which feels pretty pressing right about now. Check out our guide to some simple hacks to make your home more energy efficient here.

Windows & Window Coverings

Speaking of windows, and while it may be tempting to open them as wide as they can go when it’s hot outside, this isn’t actually advisable if you’re trying to keep temperatures down. If the temperature outside your home is warmer than inside, opening the windows will only let hot air in, making your home an even more uncomfortable environment to spend time in. 

If you have south-facing windows, in particular, it’s important to block any direct sunlight that tries to shine its way through during the day. We’re not saying cultivate a crack den energy and spend your days in the dark, but it’s wise to keep your windows shut and curtains or blinds firmly drawn unless you want to end up sleeping in a sauna by the time it reaches the end of the day!

Direct sunlight that’s left to stream into a room might look gorgeous, sure, but it can hugely increase the temperature and even cause your home’s furnishings to fade in colour. If you’re keen on managing the amount of light you let in with precision, then made to measure window shutters are a wise investment.

If there is a slight breeze in the air on a hot day and opening a window seems like a good option, try to make sure windows are open at opposite ends of the house so the air can circulate through your home and cause a nice cooling draft. 

Finally, open your windows before you go to bed to make the most of the natural drop in temperature at night time. 

Fan Out

If an AC unit is a little out of your price range for the time being, then keep cool with a fan. A ceiling fan is, of course, functional, moving air around the room and making things less stuffy, as well as offering a cooling breeze on warmer nights. But it also brings tropical chic to a room in both its appearance and sound. What’s more, if you’re struggling to sleep in summer, the hypnotic groove can help lull you off into slumber. Many ceiling fans also double up as lights.

Electric fans come in all sorts of shapes these days; consider a desk/table fan which are designed for personal cooling and are ideal for sitting atop a desk or table top. Pedestal fans, which sit on an adjustable stand are great for circulating air throughout the room. Or, tower fans are perfect for small rooms as they have tall narrow bodies.

Moreover, they typically have more features than other types of fans and do a better job of cooling down the entire room. They do, however, have a higher price tag to match.

Image by Ross Helen Via Canva

Breathable Bedding

There’s nothing worse than getting into bed and immediately feeling sticky and stressed about getting to sleep in the heat. While a fan can definitely help, you don’t want to become reliant on one being switched on all night as this can cause coughs to occur and will ramp up your electricity bills, too.

Getting some summer bedding can be a huge help and stop you from dreading bedtime and the restless slog before eventual, snatched sleep. Think cotton, linen and other similar breathable fabrics that are naturally drier and cooler on the skin. A high-thread-count might look good but when it comes to getting in bed when it’s hot, but you want a low-thread count and your fabric to be as thin as possible for cook, comfortable sleep. 

Summer Cooking

When it comes to cooking in the summer months, the types of meals you eat can have an effect on the temperature of your home and cause the environment to heat up for a number of hours if you’re slow roasting or doing lots of stovetop cooking.

To avoid overheating, adapt your cooking for the summer months and opt for lighter meals that don’t involve using the oven. Instead of the usual Sunday roast, why not put the effort into a delicious Summer barbecue or even a fresh salad? The lighter meals will have you feeling lighter on your feet, too.

Insulation

Wall and loft insulation is most commonly associated with keeping our homes warm during the winter and preventing hot air from escaping, but actually, it plays a key role during hot summers too.

Insulation can help to keep the hot air out and allow you to cool your house down as much as is possible. Sometimes during particularly warm spells during the Great British Summer, we realise our homes aren’t as well equipped as we’d like to deal with the heat. Insulation is one way of mitigating this.

Lighting & Appliances

You might not realise it, but your electrical appliances and the lighting around your home can give off a significant amount of heat. Try to only use lights when necessary and always turn them off when you’re out of the house or in the garden to save energy but also reduce the amount of heat energy produced. On top of this, be aware of which appliances are switched on. Even charging your phone overnight can cause the temperature in your room to increase making it worth keeping your electrical usage in mind. 

5 Ideal Tips For Growing Your Company’s Brand Online

Editorial Team
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5 Ideal Tips For Growing Your Company’s Brand Online

Lurking in the lower reaches of Google, wondering why there’s scant traffic to your site? We’re sure you already know this, but it’s so important we’ll say it anyway; struggling to rank highly in the search engines can be seriously detrimental to your business. To go from strength to strength this year and beyond, you need to boost your brand’s online presence.

Rock solid branding online is the single most important modern tool in your business’ armoury. Use it often, enthusiastically and precisely and you could increase your profitability ten-fold. Here’s how; our 5 IDEAL tips for growing your company’s brand online.

Your Website & Its Images

No surprise here, but it bears repeating nonetheless; one of the first steps to growing your online business is having a fully functioning, visually appealing website. It’s usually the first engagement potential customers will have with you so if you want to impress them from the off, then it needs to run slickly and speedily. Your website also helps you effectively convey the ‘vibe’ of your brand in an appealing, visual and easily accessible way. Therefore, it’s worth a fair investment. 

You can most effortlessly convey that ‘vibe’ via professional images and photography. Visual appeal is crucial for the user experience, and images can boost your SEO, too, when done right.

That said, some caution should be exercised in terms of the amount of photos you use. It can be tempting to upload a photo to each page just to fill blank space; web pages can, after all, look bare if there is only text, and it can be easy to fall into the trap of uploading photos and images just because you feel like a page needs one. However, simply because having a photo is better than not having a photo on the page isn’t going to help you get better results. 

Instead, as the Bristol photographers at evokepictureslifestyle.com tells us, ”creating versatile images that will meet all your brand guidelines” is the best way to play it.

Social Media Currency

It’s an unavoidable truth of the modern way we all do business; stocks, shares and assets are out. In their place, and worth the big bucks to a company, are clicks, likes, follows and. ultimately, attention. And it’s your brand that generates this engagement online. If it’s appealing, inclusive and on point, the validation from the masses will follow.

The savviest social media users know how to work the crowd and gain those all important clicks for free, generating catchy content which has the potential to go viral and grow your brand’s online presence exponentially.

But even more basic social media engagement can reap rewards. Consistency here is vital; you want your social media presence to have a tone of voice and recognisable style to capture a user’s attention as they scroll.

An emergent tool in recent years are sites which make your social media interactions and engagement easier than ever, automating certain tasks, finding hashtags for you to target and ultimately, delivering you more followers. Hootsuite and Nitreo are two of our favourite platforms for putting your social media channels on autopilot right now.

Content Is King

The internet has sped everything up, make no mistake. Supply, demand, transaction and engagement; the expectation now is for your company and website to be constantly on, engaged and ready to do business.

It’s therefore vital to make sure you’re pushing out regular content and marketing yourself succinctly in order to stay relevant and ahead to the pack. This doesn’t mean that at every 2:42 PM on a Wednesday you need to publish a blog post, but you need to be consistent and do things with clarity and precision.It might be worth deferring some of the workload here to an SEO company, who will be well versed in the best target language and technique to encourage engagement with your brand.

With the expertise of SEO companies like Elevate Digital, your online presence can effectively navigate the fast-paced digital landscape, ensuring seamless engagement and optimal performance.

Because what’s clear is that there is competition everywhere, and those who don’t keep things fresh and pertinent will quickly be dismissed in favour of a newer, shinier model. Conversely, regular content will instil loyalty in your visitors and attract new custom, too. Remember this; it’s a numbers game first and foremost.

Assess Reach Via Analytics

With 45% of the world (a whopping 3.48 billion) now having a social media account and millions scrolling through their feeds at any given moment, it would be financial suicide not to be harnessing the power of the click, constantly and consistently.

While there are plenty of paid options to promote your business on social media, you should only do so with scrupulous tracking of analytics to assess whether the reach of such posts is worth your investment. You might find that you could achieve the same reach via free social media channels; making an Instagram and Facebook page (we all have one, right?) is easy and needn’t cost you a penny. Keeping a constant eye on what’s working and what’s not will keep you ahead of the game.

Improve Your Online Customer Service

We’ve all found a peculiar comfort in those chat screens on a company’s website which offer help. Don’t deny; things simply get done like this. Equally, we think it’s fair to assume that each and every one of us has felt frustration at having to fill in a form out and then verify you’re not a robot by clicking pictures of traffic lights, when all you want is to email someone. So, consider how your brand offers customer service online. Make it snappy, intelligible and simple to seek. You’ll generate some serious loyalty this way.

5 Tips For A Romantic Love Island-Inspired Break In Mallorca

Editorial Team
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5 Tips For A Romantic Love Island-Inspired Break In Mallorca

It’s hard to avoid Love Island right now. This smash hit TV show eats up those summer months, and fanatics stick with it each and every day – nothing or no one will see their attention drift until they see who gets dumped and which pair wins the show.  

If you want proof of their dedication, as reported by Bustle, a Playojo online casino survey noted that 36% of couples watching Love Island wouldn’t even book a holiday during the duration of the series. However, it could be a different story if that trip was inspired by the show. 

Enter Mallorca…

The first step is to base that romantic break on the Spanish island where the television spectacle is currently located. An ever-popular gem of the Med as well as our TVs, Mallorca combines some of the quintessential requirements for an island getaway; hidden coves, sapphire seas, stretches of sandy beach, Instagram-worthy sunsets and scented breezes are all here in abundance.  

If you can tear your eyes away from the crystal clear waters and pine-backed beaches (better than staring at the tele, hey?), you’ll be rewarded with acre upon acre of vineyards, breathtaking mountains, super fresh seafood and charming historic towns to explore come sundown. 

If you (or your partner) still need some convincing, then here are 5 tips to take that Love Island-inspired holiday to the next level.

Choose Your Location Wisely

You’re going to Mallorca – that much has been established. As a classic Love Island base, you don’t need any more reasons to visit this idyllic spot of sun, sand and sea. However, with it being the largest of the Balearic Islands, you have to decide which part you want to visit, as each area offers a very different experience.

If you’re being as authentic as possible, you’ll want to stay around Sant Llorenç des Cardassar – a small municipality in northeast Mallorca near where the show is set. Still, the island is home to numerous picturesque locations that would make a sublime setting for your break, so there’s little risk of making the ‘wrong’ choice, as it were.

The capital Palma is a cosmopolitan, fashionable place to spend time. Boasting fantastic restaurants and bars, if you’re keen for a city break by the sea, then this is the place for you.

If great nightlife is the deciding factor when you’re choosing a holiday destination, then give Magaluf a swerve and instead head for the La Lonja district of Palma, which boasts a groovy jazz club and some great cocktail bars (check out Abaco – you won’t regret it!). 

Alternatively, should you be seeking an activity-filled holiday heavy on the watersports, then Port D’Alcudia is your guy. 

Book A Villa 

Aside from the location, the most important element of a Love Island-inspired holiday is, of course, where you stay. Fortunately, you don’t have to splash out on staying in a multi-million-pound Casa Amor.

The good news is that you can find the ideal rental that ticks all these boxes through Airbnb and similar holiday rental sites. A typical cosy yet luxurious two-person villa will more than do the job, with most in Mallorca coming complete with a pool and gorgeous views, either of the Mallorcan mountains or the sea. 

If you’re planning to rent somewhere more rural, you will need a car, however; Mallorcan public transport outside of Palma isn’t too reliable.

The Largest Beach In The Balearics

It’s said that the beaches of Majorca are so popular that 25 tonnes of sand is taken away each year in shoes, bags, hair and other crevices. That’s not to say that all of the island’s beaches are packed to the rafters with peeling tourists; there are still plenty of secluded spots to discover. More than 200, in fact, with at least 60 coming with Blue Flag accreditation to boot.

Port D’Alcudia, on the island’s northeast, boasts one of the island’s finest, longest stretches of sand, Playa De Alcudia, and if you’re staying in the town, you’re not going to miss it; the place is built around its elegant curve. 

Not that you’d want to miss it, either; it’s the largest beach in the Balearic islands, stretching over 7km, from the Port to Playa de Muro. Though it can get busy at the port end, if you stroll a little south you’ll find some spots of seclusion.

Foodie Mallorca

Mallorcan food is having something of a moment right now, with its restaurant scene lauded across the continent for its fresh yet bold flavours, and the highest quality produce.

On the street, you have to seek out sobrassada, a local speciality sausage that comes with a kick of paprika reminiscent of a kind of spreadable chorizo. Another great snack is the coca, a Mallorcan pizza, if you will, but really a flatbread (no cheese) with vegetable toppings given the treatment of wood fire. And running with the vegetable theme, which are fantastic here, we also love pa amb oli, the island’s version of pan con tomate. 

If you’re planning on basing your trip around food (if music be the food of love play on, and all that), then you’ll want to head to the north of the island. Here, you’ll find an abundance of olive groves and vineyards, as well as The Lamb Restaurant. You’ll have to check out our guide to foodie North Mallorca to find out more about that incredible place.

You Can Predict The Weather

Mallorca enjoys reliable, predictably pleasant weather for the majority of the year. Perhaps that’s why us Brits love it so (a better reason than the Love Island connection, perhaps!) with our own climate being so inclement and inconsistent. 

Indeed, from March to mid November (that’s nearly half the damn year), it’s T-shirt weather, with temperatures rarely dropping below 20°C, with an average of 300 days or more are around 21°C or higher. That, combined with the consistently humid climate, means that sea swimming is do-able (and enjoyable) throughout the year. And what could be more romantic than that? Bliss.

The Impact Of The Pandemic On Interior Design

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The Impact Of The Pandemic On Interior Design

“A house is made with walls and beams; a home is built with love and dreams.” – Ralph Waldo Emerson

This quote beautifully summarises what a home means to us; it’s an extension of ourselves. It reflects our personality, our dreams, our lifestyle and so much more besides.

But what happens when our relationship with our home shapeshifts so significantly?

The pandemic has resulted in a huge change in the way people go about their everyday lives, with the majority of Brits domesticated in ways we previously wouldn’t have imagined. With so much more time spent indoors – working, relaxing, studying and shopping – it’s safe to say that our interior design has adapted to reflect the times.

Needless to say, this has brought forth a change in consumer habits when it comes to the way we dress our homes. Here we explore the impact of the pandemic on interior design.

A Slice Of Nature Indoors

As we rush through our daily routine at breakneck speed, it is important for us to spend some time in nature. This is healthy for our mind and body, but during the pandemic, doing so presented risk.

Spending the entire day at home meant that there was little scope to enjoy the greenery outside, which resulted in people wanting to bring nature to their homes instead. 

Indeed, the pandemic saw many Brits develop green fingers, with spending on gardening rising significantly as the crisis wore on. Many more – particularly those without gardens – adopted a ‘bring the outside in’ approach to their interior design styles. 

This has led to more people introducing biophilic design to their domestic spaces in 2022, making plants a part of their everyday life (and the furniture!). 

By focusing on our relationship with nature, it’s been posited that biophilic design could even improve our wellbeing and expedite healing, enhance creativity and improve clarity of thought… And who doesn’t want that?

There are many indoor plants you can introduce to add a touch of greenery to your living room or workstation. Check out our article on some plants you can grow indoors for more.

Smarter Storage Solutions

When you have little choice but to bring your office home, you need space to store the stuff or things are going to get overwhelming, fast. ”Tidy desk, tidy mind” and all that, but getting more storage units isn’t always a viable option.

This is where smart storage solutions come in. The idea is to incorporate storage space into furniture to create multipurpose pieces that help you reduce the clutter in your home.

Beds with built-in storage are particularly useful here for office-related items you don’t need immediate access to, as are Ottoman storage chests at the end of the bed; both provide an answer to those pesky storage conundrums posed by a small home office. 

As the guys at Divan Beds Centre tell us, having ‘’the option of drawers for storing anything from towels and bed linen to clothes and books…is particularly practical when space in the home is at a premium. Large, spacious drawers can really make a difference in providing additional storage”. We couldn’t agree more.

Read: Compact, flexible furniture ideas to make the most of small spaces

Built-In Home Office Space

An increase in Brits working from home means the idea of the home office is evolving. No longer are we setting up laptops on kitchen tables and balancing files on ironing boards; the average home worker now needs a dedicated space for a functioning office, allowing for separation between work and relaxation. 

Home offices – and interior design which supports their functionality – looks set to evolve in order to meet demand. This functionality will most keenly be realised via furniture; office chairs that are comfortable, contemporary and aesthetically pleasing will enter the home in 2022, doubling up as a chair for recreation at weekends. 

The ideal home office should have a dedicated workstation, good lighting and be set up in a way which doesn’t cause you back pain. It is designed to inspire creativity and productivity with the use of the right choice of colour and décor. 

Zoned Spaces 

Where open floor plans were all the rage and once reigned supreme in households across the country, many have now created dedicated spaces for different purposes by zoning different parts of a room and using sliding doors, screens and modular walls to create privacy. 

Many rooms already serve multiple purposes, so creating different spaces within a room with the use of clever partitions and clever storage solutions to create special nooks and alcoves, are helped us create spaces that allow us to easily transition from one activity to another and make better use of our homes.

Boutique Hotel Vibes

During the pandemic, we all started to upgrade our interiors and many of us decided to channel the vibe of a boutique hotel.

Boutique hotels are all about bespoke interiors and adding extra personality to a space. Instead of staring at white walls and the previously popular Scandinavian minimalist decor, styling our homes to add visual intrigue and creating our own personalised spaces made us feel more in control and content with the environment we were living in.

Moreover, since we weren’t allowed to travel, creating bedrooms that looked like one you would find in a five star hotel gave us the escapism we were all in need off.

Wellbeing With Colours

What better way to liven up a space than with a pop of colour? Accentuating the look of a space with coloured curtains and upholstery is emerging as a trend in these tough times.

Colours which promote wellness are particularly popular right now; think dark faded green or inky blue for a sense of harmony, muted bubble gum pink for an instant hit of good vibes, and warm yellow to bring the sunshine inside, whatever the weather.

The Bottom Line

While the pandemic has definitely been challenging, people are trying to work their way round the ‘new normal’. Remote work is here to stay, with 65% of employees preferring to continue working from home. Accordingly, we think these interior design trends may well stick around, too.

How To Save Money When Shopping For A New Smartphone

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How To Save Money When Shopping For A New Smartphone

With the cost of living crisis that we’re going through at the moment, you might be looking for ways to save on your monthly bills.

In the UK, one of the things we waste the most money on is our smartphones. It’s always tempting to upgrade to the latest flagship handset, and get a data plan with lots of bonuses and other benefits that you might not actually need.

In this guide, we’ve explained how to save money when shopping for a new smartphone.

Avoid buying a flagship phone

In this day and age, flagship phones, which are the top-of-the-line devices sold by companies like Apple and Samsung, are extremely expensive.

In most cases, having a flagship phone is much more of a luxury than a necessity. These handsets might have a bigger screen with a higher refresh rate, but most of the time you’ll be perfectly fine with a cheaper phone.

And if you do want a really high-spec device with a large screen for watching movies, consider buying last year’s flagship, rather than this year’s one. Most of the time, newer devices only have small, incremental improvements on the old model.

Consider buying a refurbished phone

In the UK, we’re lucky to have a thriving second-hand phone market, with a lot of great-quality phones available for a reasonable price.

Most of the time, these refurbished phones are handsets that people have traded in by people upgrading to the latest device – they’re not broken phones that have been repaired. And when a phone has signs of use, like scuffing on the frame, the component will be replaced during the refurbishment process.

You can buy refurbished smartphones:

  • From the manufacturer directly. Apple for example sells refurbished phones on their website. The benefit of this is you know that the refurbishment will have been done to a very high standard. However, you’ll have to buy a SIM card separately most of the time, and refurbished phones from the manufacturer direct are often more expensive.
  • From a smartphone reseller, like mobiles.co.uk. These refurbished phones will be cheaper than buying from a manufacturer, and you can easily bundle them with a SIM card and data plan. However, you need to be careful to check how the phone has been repaired.

The added benefit of buying a refurbished phone is you’ll be saving the environment. Producing a brand new phone produces a massive amount of carbon emissions, because of all the rare earth metals and other materials required to make the device.

Read: 5 IDEAL ways to save money (& the planet) when buying clothes

Don’t buy your phone upfront, if possible

The profit margins available on smartphones are very small. Most telecommunications companies make most of their money selling you a data plan.

Therefore, these companies are normally willing to offer quite good prices on phones, if you commit to the device with a data plan on a 12-24 month contract. It normally makes the most sense to choose one of these plans if you can, rather than buying the device upfront.

By doing this, you can also keep your cash for longer, and possibly make a small return on it by investing the money or keeping it in the bank.

Of course, for some people, you will want the flexibility to pay as you go with your data plan. In this case, you’ll need to buy the phone upfront.

Don’t buy an expensive data plan

Before buying, carefully consider how much data you’re going to be using each month. 

Apple and Android devices give you the ability to check your previous data usage in their settings. This is a great place to start when calculating how much data you need.

Also, avoid data plans with extras, like free Netflix or Apple Music. Most of the time, you’ll save money by going for a basic SIM plan, especially one from a smaller mobile network like GiffGaff, rather than buying direct from Three, O2, Vodafone, or EE.

Sell your old phone for the best price possible

Once you get your new phone, you’ll need to think about how you’ll sell your old phone, and get the best price for it.

If your phone is relatively new, you could consider selling it on an auction site like eBay.

There are also websites that will buy used smartphones – this is how refurbishers get their hands on old devices. These sites will also accept broken and old phones, albeit for a lower price.

Just remember to sign out of all your Google or iCloud accounts, and do a full factory reset of your phone before shipping it off, to prevent its new owner from accessing your data. Most smartphone refurbishers will wipe your phone’s data, but it’s also important to do this yourself just in case the wrong person gets ahold of your phone.

6 Tips For A Successful Post-Covid Office Fit-Out

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6 Tips For A Successful Post-Covid Office Fit-Out

Never has our relationship with ‘the office’ been more discussed, scrutinised and under the microscope. Nope, we’re not talking about the comedy series starring Ricky Gervais, Martin Freeman et al, but rather, that bricks’n’mortar space we used to commute to before the whole working world changed forever. 

Though even as recently as yesterday, some experts were calling on companies to ”remain flexible as COVID-19 batters “back to office” plans”, many are increasingly finding that they actually rather miss the physical space of ‘work’. 

Whilst the idea of rolling out of bed and flipping open your laptop in your jim-jams sounded kind of appealing at first, the view in 2022 is rather different, as many Brits find it hard to get motivated and productive when working from home.

In fact, in a 2022 report it was revealed that 69% of the labour force were experiencing burnout when working remotely.

Perhaps the death knell for the physical central office was sounded a little too prematurely? That said, changes are inevitable in the way we interact with the space, and it’s likely we’re going to see a reimagining of offices across the UK once restrictions are lifted and it’s safe to return to work. 

Should you be an owner, manager or a person responsible for the layout of your workspace, then you’ve likely been considering how to change things up. With that in mind, here are 6 tips for a successful post-COVID office fit-out. 

Firstly, What Exactly Is An ‘Office Fit Out?’

An office fit-out is a little different to a fully blown refurbishment or relocation. Rather, the term describes a process of redesigning the interior spaces of your office to suit the changing needs of the occupants. 

Due to the impact of a global pandemic, central office spaces looking a little different in 2022 as we return to something approaching normality, with spaciousness and comfort a priority. The continuing modernisation of communications channels is also likely to be required, as employees divide their time between the central office and the home office. As such, interior design choices which are encouraging of a flexible working environment will be essential.

Create A Space That Adds Value To Your Brand

Before you begin drawing up plans for your office fit-out project, it’s important to determine how the new design will improve the operations of your business.

The new design should also reflect the vision, mission, motto, and desired appearance of your organisation to your visitors, reassuring them in a post-pandemic world that you’re back in business and responding to a changing world with dexterity. 

In other words, this new space should be a reflection of your brand identity and an extension of your marketing strategy.

Also consider using colours that will inspire and motivate your employees; orange, yellow, and green can boost productivity, thus adding value to your brand in another way.

Locker

Set A Realistic Budget

It’s likely that the vast majority of small and medium sized businesses will be working within tighter margins in a post-COVID world. It’s essential, then, that you set a realistic, meticulously planned budget that will suit your team’s desires and ambitions. Essential items include:

  • New furniture and equipment
  • Overall design
  • IT and telecommunications infrastructure
  • Fittings and other finishings

Not planning carefully may incur delays in building or overruns in budget, both of which could be hugely damaging in the race to get up and running again post-COVID.

Make Safety A Priority

Carrying out an office fit-out may not be as simple as some people would like to believe, with health and safety concerns more pressing than ever. Therefore, it is essential to enlist those with expertise when considering various elements that will keep your staff and customers safe; this isn’t a job that you want to take into your own hands, particularly in a post-COVID world where safety is of paramount concern. 

From floor slip resistance testing if you’ve installed new flooring to new fire safety training should the position of extinguishers and exits have changed, there’s a surprising amount of scope where health and safety is concerned. You might want to employ specialist health and safety consultancy to oversee these concerns.

Read: 6 crucial ways to keep your office disinfected and clean

Consider Open-Office Design 

As we’re all very much aware, it is now possible for people to work from anywhere as long as they have an internet connection. Therefore, an office fit-out can present you with an opportunity to restructure the layout of your office to incorporate the more open communicative needs of companies moving forward. 

You can remove cubicles and create a more collaborative workspace where employees can freely interact during their work. With this strategy, it is possible to save money on the total floor space and you can convert some office space into client areas or conference rooms. All of this is, of course, dependent on social distancing measures being lifted, so do leave some room for flexibility within your floor space design.

Consult Building Management

Many offices are located in commercial buildings, especially in central business districts. Therefore, it is vital to work with building management to ensure that all the work conforms to building codes, specifications, and other requirements set by management.

All the changes should be approved to avoid a situation where you design something that will be condemned by the owners of the building, or worse, fall foul of environmental health legislation. Doing so would be incredibly costly for your company.

For more thorough advice, do check out the government’s official guidelines on making your office COVID-safe, which were last updated in April 2022 to reflect recent changes in policy towards the pandemic.

Consider R’n’R In Your Design

Working from home will have provided certain home comforts which staff will miss once back in the office. As the kind, responsible employer which we know you are, it would be a generous, potentially productive move to factor in additional lounge and recreational space in your office redesign.

By allowing employees to have space to relax and ease their mind, it will ultimately increase their concentration levels and focus. In the long run, their productivity and most importantly job satisfaction will be improved. Do check out our article for some of the ways your office design can reduce workplace stress for more on the subject.

The Bottom Line

Fitting a new office design or move is one of the biggest projects that your company can undertake to improve its overall image and productivity. If you’re hoping for a fresh start, or you’re looking to reassure current clients and colleagues that the global pandemic hasn’t shaken your company’s ambition or values, then an office fit-out is a great way to convey this message. Good luck!

Healthy Living: 7 Ways To Boost Energy Levels Before Your Workout

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Healthy Living: 7 Ways To Boost Energy Levels Before Your Workout

Ideal for maximising your next gym session and learning to live more heathily

We’ve all had those days. Even if you’re the keenest runner or most devoted gym enthusiast, sometimes the motivation to get those trainers on and pound the tarmac or treadmill can be hard to find.

Not to worry; it’s how you deal with them that matters.

Most people understand what they have to do so they can enjoy happy and vigorous lives; carve out enough time to engage in physical activity, keep your mind calm and compose, and perhaps balance your diet for good measure.

Finding the energy to do so, however, is a different story. More often than not, the biggest obstacle is inertia. After all, it’s not easy to make changes to ingrained habits.

But as a University of Leeds report published by Science Daily in February 2022 revealed, exercise gets harder the less you do. Keeping in that rhythm, then, is essential.

So, are you a quitter or a winner? Well, the latter has a secret weapon; a regime of pre workout fuelling – both dietary and motivational – to get them primed and ready for a great exercise session.

We’re here to reveal what works for us; our 7 ways to boost energy levels before your workout, IDEAL for maximising your next gym session and learning to live more healthily.

Choose The Right Fuel…

There’s a direct link between what you eat and how you feel. How much of a difference it makes depends on a variety of factors, but the links are impossible to deny. On top of that, your body needs the right type of energy to keep you moving through the motions of your workout with grace and focus.

The perfect pre-workout feed should include protein, healthy fats and complex carbohydrates. These three groups benefit from being slow burning yet energy-rich, giving you that much needed boost to sustain you that little bit longer and push that little bit harder. The best stuff to fuel your fitness push? Many athletes swear by a trail mix, but other dried fruits, nuts (particularly almonds), granola, cornflakes and yoghurt are all ideal pre-workout food.

Ideally, a pre-workout meal should factor in around 40 grams of slow-digesting carbohydrates like sweet potato, buckwheat, lentils, butternut squash or whole-wheat bread. This is because studies have suggested that eating slow-digesting carbs like whole grains can help to burn more fat and boost endurance. And you can’t argue with the science, right? If that sounds like an odd mix of food, you could blend the starchy vegetables into a soup or smoothie. 

…& Know Which Foods To Avoid

Just as there are foods perfectly equipped for that pre-workout boost, so are there ingredients and preparations you should be looking to avoid. Unless you want a sluggish, subpar session, that is. 

Particularly steer clear of processed foods and sugary treats. Your body burns through both quickly, leading to a burst in energy (probably in the car on the way to the gym) that drops soon after. This can affect both your energy levels and mood, and can be really demoralising just before you start exercising.

If you needed further reason to eat healthily, then be aware that high-fat meals inhibit the ability of nitric oxide to dilate blood vessels during the following four hours, meaning decreased blood flow to muscles and less of a muscle pump.

Consider Natural Supplements To Aid Muscle Recovery

There are several supplements out there that you can take to boost your energy pre workout and aid the natural recovery of your muscles afterwards. Primed for kicking those energy levels up a notch are those caffeine capsules we already mentioned, as well as fuelling your pre workout with Creatine, a popular dietary supplement thought to increase performance. The natural occurring amino acid Citrulline is also popular among gymgoers.

Equally important are post gym supplements, particularly those which boast anti-inflammatory properties, which can reduce post-workout soreness. Omega 3 fish oil is particularly good for this, and recently, some athletes have even been turning to cannabidiol to help in speeding up the post-workout recovery process.

Of course, consult your doctor or healthcare provider prior to incorporating this supplement into your treatment, and note that studies into its efficacy are still ongoing and largely inconclusive. 

Get An Extra Boost

Caffeine is the world’s favourite pick-me-up, and for good reason. Not only does it taste bloody great and make you feel that little bit sharper, but it also increases metabolic function, helping your body burn fat and energy faster. Drinking coffee or an energy drink is a great way to get pumped for a workout, then.

Ideal for both endurance and bodybuilding, make sure you’re drinking that cup of Joe an hour or so prior to your morning workout to get the most from its energy boost; coffee actually takes a little while to fully ‘kick in’. 

If you can’t stomach the stuff, firstly; are you ok? Secondly, caffeine supplements of around 200-400 mg will do the same job, stimulating your central nervous system to make you lift heavier, and run and cycle faster. What’s more, caffeine helps to increase fat-burning and endurance, and contributes to diminished muscle pain during training. All this means you’ll be pushing that much harder, lifting heavier and generally hitting your goals head on. Besides caffeine, pre-workout supplements can boost your exercise performance and bring you results you want.

Stay Hydrated

While coffee and energy drinks can also help you stay hydrated, they can’t replace good old water. Being parched has all sorts of negative health effects, including inducing fatigue and confusion. In the gym, this isn’t what you want. If you are having a hard time fighting brain fogs before or during a workout, drinking more water might be the solution.

One of the biggest mistakes gymgoers make is to allow themselves to be dehydrated when they’re working out, which results in them losing bodyweight in fluids and making exercise feel harder, in turn reducing productivity and the body’s ability to recover properly.

Professionals recommend that you drink water regularly throughout the day to stay hydrated. As a general rule, drink 300-500 ml 2 hours before your workout, 80-100 ml 10 minutes before training, 100-150 ml every 10-15 minutes during exercise and more than 200 ml after training. To make sure you are drinking enough water within your workout to restore the fluids you lose, weigh yourself before and after physical activity. You shouldn’t lose more than 2% of bodyweight.

Since exercise is a source of stress that increases levels of cortisol in an organism, consider drinking up to four cups of tea during the day, too. Studies suggest that drinking tea can help to lower levels of the catabolic hormone after workouts, helping to improve performance.

Redose On Motivation

Not all pre-workout energy-boosting occurs in the gut. A lot of work also happens in the mind. On those low motivation days, remind yourself of the reasons you started working out. 

Whether you’re trying to lose weight, bulk up, or improve your overall health, it’s always important to keep your goals in mind. When you get down to it, they can help you persevere and encourage you to continue with changes you’ve made or new habits you’ve adopted, especially when things get tough.

What will work for you here depends on the nature of your motivation. It can be pictures of your ideal body, motivational quotes, songs that particularly touch you, your desire for improved mental health, a love interest or maybe even a scene from your favourite movie. Whatever made you start working out, use it to help you keep moving and motivated on rough days.

If you’re planning on working out more often, it can be beneficial to consider joining a class because it’ll add more structure to the program, enable you to exercise safely, boost your motivation, and allow you to focus and become more accountable.

Make A Great Workout Playlist

There’s no denying the effect that music has on people’s workouts; it can be a superb motivational tool and energy booster, and as such, an essential weapon in the gymgoer’s arsenal. 

In fact, in a 1997 study regarding the effects of music on exercise, researchers Karageorghis and Terry found that  “altering the mind’s arousal state with music will result in an increased exercise performance, as if the music is ‘psyching’ one up to perform exercise better”. Wow.

Of course, it depends on what’s playing on your Air Pods. Tempo matters; a recent study found that when female runners hear songs over 170 beats per minute, they put more effort into their exercise. 

Funnily enough, that’s not even that fast paced; good news for those who can’t stand techno and speed metal. Just a handful of great songs which clock in over that pace include Paper Planes by M.I.A, Clint Eastwood by Gorillaz and David Bowie’s Young Americans. Now that’s a lovely, eclectic mix to get the heart rate up.

The Bottom Line

The next time you’re tempted to skip leg day, or you’re lacking the motivation to get out their and beat your 5km personal best, remember that there are ways and means to give your energy a boost. We’ll see you on the treadmill tomorrow, same time, same place?

5 Common Plumbing Problems & How To Fix Them

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5 Common Plumbing Problems & How To Fix Them

To say it’s tough to find a tradesperson right now is putting it mildly. Firstly, the millions of extra folk working from home right is placing added strain on their property’s plumbing and drainage systems. Just think, all those additional boiling kettles, flushed toilets, and long, languid soaks in the bath. Secondly, there has been a shortage of both plumbers and electricians since the Brexit vote, with many returning to their home country following that fateful day in 2016.

Combine this with a recent report that an army of plumbers is needed to slash home heating emissions in the UK, and, suddenly, we can feel ourselves rolling up our sleeves, firing up a YouTube ‘how to’ video, and preparing to get our hands dirty.

Before you do fire up that video, you might find what you’re looking for here, with these 5 common lockdown plumbing problems and how to fix them.

My Toilet’s Not Flushing

The most common cause of a failing toilet is a blockage. Whether that’s been caused by coffee granules disposed of irresponsibly, a particularly big deposit, or some other reason you’d like to keep discrete, the good news is that this is an issue which can usually be fixed using a plunger or auger. 

A turned off valve or damaged flapper are the other main reasons for poorly flushing toilets. Fortunately, these involve easy DIY repairs that you can do yourself; check out this useful step by step guide from Instructables to see how. 

Disconnected lift chains are a further reason why a toilet might not be flushing properly; just adjust its length then reattach to see if it makes a difference. Your overflow tube may also be cracked but these can be replaced cheaply and easily, too.

My Sink & Toilet Water Is Draining So Slowly

Toilets that won’t flush at all are usually caused by paper or waste caught up in the trap, after an overzealous wiping session got way out of hand. Sometimes, a plunger or auger is all that’s needed to get it flowing again. However, for large blockages or pipework challenging to access, you’re better off calling in a drainage expert. 

Sinks often get clogged with grease or hair. Strong drain cleaner can often fix this, but if this doesn’t work, however, we’re sorry to say a callout to your local drainage expert is best practice. In some situations, the use of pipe-to-tube adapters can simplify connections and improve flow, making it easier for professionals to address and prevent future clogs.

My Taps Won’t Turn On

Start by checking the water supply by ensuring the shut off valve is fully open. If this doesn’t remedy the problem, disconnect the hoses from both taps and turn the tap. As valve suppliers XHVAL, who offer customised valve fittings, tell us, a strong flow indicates that the problem lies with the fixture itself. 

On the flip side, if there’s no flow, the pipework is to blame. Low pressure can be caused by a closed valve in another location or the buildup of mineral deposits. These commonly build up in the tap’s aerator. Soak overnight in white vinegar, and this should fix it.

My Shower Isn’t Working

Common problems with electrical showers include button faults, dodgy electrical contacts or broken electrical elements. Unfortunately for your DIY efforts, a plumber is best equipped to repair all of these faults, since the mixture of electricity and water can be lethal when in the wrong hands. As such, if you notice a burning smell with your electrical shower, isolate it at the mains board and call an electrician and plumber ASAP.

That said, there are a couple of DIY fixes you could try before resigning yourself to a callout. Firstly, if the water from your shower is tepid, then you could invest in a new pull cord switch, which are available on Amazon from around £50 and fairly simple to install.

Should your issue be causing fluctuating water temperatures, then check that the mains valve is fully open (it being partially closed is a common cause of that much feared, unannounced switch from scalding hot to bracingly cold and back again).

Finally, if you’re not getting any water at all, there could be a problem with your shower’s solenoid valve. The good news is that you can replace the coil to this valve yourself.

There Are Leaks Around My Bath & Shower

There are fewer worse sights than a leak; it demands immediate attention yet you know finding the root cause won’t be simple. It’s insistent and unrelenting, yet insidious, too. Perhaps it even reminds you of the slow, inevitable march towards the end. Okay, maybe we went a bit far there, but you get the picture. Who loves leaks, hey? Not us. 

Anyway, the most common causes of leaks around baths and showers are faulty mortar grout lines or caulking. When the water from your bath or shower enters these spaces, it can cause damage to wall cavities, resulting in some hefty renovations being needed. To prevent this from happening, regularly inspect grout lines and caulk, regrouting and recaulking when required. Prevention is better than cure, after all.

Knowledge Is Power: How To Better Listen To Your Body Today

Editorial Team
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Knowledge Is Power: How To Better Listen To Your Body Today

Knowledge is power, as the old saying goes, and this has never been truer than when considering your health. If you are looking at ways to change your health and get yourself moving in the right direction, both physically and mentally, then it’s essential that you have a deep, implicit and intimate understanding of your health. 

This all starts with listening to your body. It’s a clever, intuitive thing, but sadly, your body can’t talk in the same language as you speak, so instead you should work on understanding it in different ways. With that in mind, here’s how to better listen to your body today. 

Your Body Gives You Signals

The first thing that you need to know is that your body gives you signals for what it needs. 

And as a wise person once said, ‘’eat when you’re hungry and sleep when you’re tired’’. We think there’s a lot of truth in that. A rumbling stomach, dry lips, a headache…these are signifiers your body has developed to communicate with you its needs. Listen to them carefully and pay these signs respect.

Go To The Doctor When You Need

Knowledge is power, and whilst checking your symptoms online can be a useful starting point in your road to diagnosis and treatment, it’s a wise idea to exercise a fair bit of caution where Dr. Google is concerned. You could search “Why do I have abdominal pain?” and come away with the possibility of either having indigestion or a ruptured spleen.

As Cover Magazine reports, “Over a third [of Brits are] using online self-diagnosis to decide whether they need to see a medical expert”, which, whilst a good idea to get better informed, is being used so as not to ”put pressure on the NHS”.

It’s been reported that fewer people are seeking medical help out of concerns about COVID-19 being present in GP’s surgeries, hospitals and clinics. Moreover, because of NHS backlogs and waiting times, people aren’t seeking out a crucial diagnosis or much-needed treatment fast enough.

Regardless of the current backlog, if you’re one of those people who puts off going to the doctor, then now is the time to make a change, rather than continue to ignore any latent issues. If your schedule is packed, you may want to get a home visit doctor to come to you. That way, you can get the care you need without needing to visit a clinic.

Instead of spending a string of sleepless nights staring into your phone and doom-scrolling the diseases you may or may not have, it’s important to recognise when it’s time to see an actual doctor rather than misdiagnosing yourself. Whilst passing colds and temporary coughs may not indicate something sinister, lumps, dramatic weight loss, new moles and altered bowel habits are all issues that require physical examination, so don’t put off seeking an appointment.

©[Helen Bell] VIA CANVA.COM

Mindful Eating

Hands up if you’re guilty of wolfing down your food, eyes fixated on the TV and not on your fork? Well, eating without thinking does no favours to your gut health. 

When it comes to gut and digestion, slowing down and properly chewing your food is the way forward. Chewing is the first stage in the digestion process and puts each meal on the path to healthy digestion from the off. To get all scientific, chewing breaks down your food into smaller particles that are more easily digested. This, in turn, makes it easier for your intestines to absorb the nutrients from your food. 

Chewing mindfully may also stop you from overeating. When you eat quickly, the body doesn’t get a chance to tell your brain it’s full. However, when you chew slowly, it gives hormones the time to send signals to the brain that you’ve been well fed and satiated.

It’s time to start giving eating and digesting the care and attention it deserves. Try to eliminate all distractions from the dinner table. So, that’s phones placed well out of reach, TVs off, work banned from this sacred space, and only positive vibes and plentiful plates welcome. 

Not chewing your food properly or engaging with your meal attentively can lead to all manner of issues, such as overeating and under appreciating, and even digestive problems such as bloating. 

Learn To Know The Nutrients Your Body is Craving

Do you crave salty food when you’re hungover? Chances are you’re dehydrated and your body is looking to fix an electrolyte imbalance. Are you craving chocolate or coca cola? Your body is likely low on its blood sugar level, making you low in energy, too. Has that cheese craving hit again? Perhaps a calcium deficiency needs seeing to. And that curious craving for chicken liver? Your body might be telling you it needs more iron.

Of course, it’s essential to listen to your body, but the link between cravings and deficiencies is still largely unproven. Better still to get acquainted with vitamin information to understand why they are so important to the human body and what it is you need.

5 Of The Best Restaurants Close To Fisherman’s Wharf, San Francisco

THE IDEAL FOOD TEAM
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5 Of The Best Restaurants Close To Fisherman’s Wharf, San Francisco

A series looking at the best dining options within walking distance (1 mile) of city landmarks worldwide. Here, we offer our 5 IDEAL restaurants close to Fisherman’s Wharf, San Francisco.

We think it’s safe to assume that those heading to the Golden City for the first time aren’t exactly going in blind; the city is just too iconic for that. As such, we’re sure you’ve already got your boat trip to Alcatraz booked. You’ve checked the plausibility of walking the Golden Gate Bridge, or perhaps renting a hire car in San Francisco and driving it, your inner hippy is already sparking up at the prospect of Haight Ashbury and you’re hoping for fresh seafood Fisherman’s Wharf. 

With so many food options to choose from near the Wharf, it can be easy to grab the first clam chowder you catch a whiff of and move on through the throngs. But to do so would be to miss out on some of the city’s best dining spots, all within walking distance. Dig a little deeper, have a little patience, and you’ll be richly rewarded, with these; our 5 of the best restaurants close to Fisherman’s Wharf, San Francisco.

BOUDIN BISTRO (0.2 miles)

Most of the city’s touristy dining spots are, well, just that; packed with visitors and as such, a little soulless and underwhelming. The exception, we think, is the Boudin Bakery chain, as well as Boudin Bistro, found on 160 Jefferson Street, Fisherman’s Wharf. The bakery chain is ubiquitous with San Francisco, and makes a rightful claim to being both the city’s oldest business still in operation and perhaps more impressively, to baking the original San Francisco sourdough, a loaf which forms part of the fabric of the city. 

Visit one of their bakeries in the area or head to Boudin Bistro for a clam chowder served in a sourdough bowl; there really couldn’t be anything more San Franciscan than that.

Website: www.bistroboudin.com 
Address: 160 Jefferson St, San Francisco, CA 94133, United States 

EAT CRAB SAN FRANSICO

GARY DANKO (0.3 miles)

From something citywide to somewhere very much one of a kind. Gary Danko is the finest of fine dining establishments found in Fisherman’s Wharf, boasting a Michelin star and seventeen years of top-notch food and service to boot. Cutting edge this is not, but classical French cuisine using the finest ingredients found stateside is cooked with the respect that deserves. The Dungeness crab salad is a thing of elegance and beauty, and desserts are outstanding. A real special occasion kind of place, but worth every penny if you fancy being spoiled.

Website: garydanko.com 
Address: 800 North Point St, San Francisco, CA 94109, United States 

THE CRAB HOUSE AT PIER 39 (0.5 miles)

If you’re after something a bit more informal, then the Crab House at Pier 39, a tourist favourite on the edge of the Fisherman’s Wharf district, will be right up your street. Or pier. Right up your pier.

Consistently voted as having the ‘best crab in San Francisco’, if it’s shellfish you’re after, this is the place. Yep, while there are other delicious crustaceans on offer here (try the roasted mussels and shrimp) it really is all about the crab; crab Louie salad, crab angel hair lasagna, a whole crab which demands you don a bib and plastic gloves and get elbows deep in shell and tomalley…it’s just fantastic. The restaurant’s views of Golden Gate Bridge certainly do no harm either.

Website: www.crabhouse39.com 
Address: 203 Pier 39, San Francisco, CA 94133, United States 

By WillEye from Getty Images

LAI HONG LOUNGE (0.9 miles)

Stroll a little inland from Fisherman’s Wharf and you’ll find the dining options expand infinitely, with the city’s famous Chinatown (the largest of its kind outside of China) being the focus of some of the city’s best food, full stop. Though you could head here with nothing on the itinerary and no juice on the phone, simply follow your nose and eat very well indeed, if you’re looking for something sit down and guaranteed to be delicious, it has to be Lai Hong Lounge on Powell Street, which you’ll happen across just before reaching Chinatown if you’re walking from the Wharf. 

Though the vibe is quaint and very much authentic, and the menu as large as you’d expect from that description, it’s all about the dim sum here. The Har Gow shrimp dumpling and crispy pork belly bao bun are superb. Take note; they do an amazing brunch deal, when you might not have to queue for quite so long.

Website: www.lhklounge.com
Address: 1416 Powell St, San Francisco, CA 94133, United States

GREENS (1 mile)

Seafood, sourdough, Chinese…all very typical of delicious dining options in the city. Greens, back on the waterfront in the Fort Mason Center, serves a different type of quintessential San Franciscan cuisine; the locally grown, sustainable and healthy kind. This cracking vegetarian restaurant was one of the first to fully articulate that ethos of ‘farm to table’ nearly four decades ago. It’s been an influential, inspirational restaurant ever since, championing local produce and minimal waste while the world caught up.

This year has seen 40th anniversary celebrations with special menus designed by some of the country’s best chefs, including Chez Panisse’s Alice Waters. We hope the next 40 years bring much more of the same!

Website: greensrestaurant.com 
Address: Fort Mason Center, Landmark Building A, 2 Marina Blvd, San Francisco, CA 94123, United States 

Can I Do End of Tenancy Cleaning Myself?

Editorial Team
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Can I Do End of Tenancy Cleaning Myself?

If you wish to claim your security deposit when you are moving, a major clean-up operation will likely be high on your priority list, especially if it is a part of your tenancy agreement. And because of the stress involved in moving, particularly in the capital city where time is short and money often tight, much of the end of tenancy cleaning in London is done by hired professionals.

You can decide to do it yourself if you are on a tight budget, sure, or you can use professional cleaning services. This article contains some basic things to know about cleaning while moving out.

Do I Have To Do An End Of Tenancy Clean?

End of tenancy cleaning depends on your tenancy agreement which most times demands that you leave a house in the same state it was in when you arrived.

This doesn’t only refer to a general sense of tidiness; it also involves the physical appearance of the home and its amenities. Even anything as seemingly minor as a chip to the furniture or unauthorised paint jobs can cause a security deposit deduction.

Do You Have To Clean Carpets?

The carpet is one of the important items you have to clean. It is a prominent item in the home, so if you do not do a thorough cleaning of it, it might make the whole room look unkempt, not to mention the smell a dirty carpet can give off! This means that you will not get your full deposit fee.

Cleaning the carpet does not stop at vacuuming the dirt off it; it will likely need a deep clean. This is usually much more easily accomplished in the hands of a professional, as specialist equipment is often required.

If you are going to take this one on yourself, then you might want to invest in a quality vacuum cleaner, whether that’s a Dyson, Miele or Riccar. You can buy Riccar here, via Amazon or locally, of course.

Read: Tips for cleaning carpets and rugs

End Of Tenancy Cleaning: Your Checklist For A Spotless House

To ensure you do not miss any part of the home that can cause the landlord to complain or consider deducting your deposit, you need a checklist. This checklist helps you note down important things. And if you miss anything, you can go back to the tenancy cleaning checklist you created, making your cleaning work easy.

Get all required cleaning equipment: If you do not want to call a professional cleaner, then you have to ensure that you have professional equipment to help you clean. Some of this equipment includes; upholstery shampoo, clean clothes or rags, scrubbing brush, cleaning solution, spray bottles, and any other item you use in your home’s regular cleaning.

Check the walls: Carefully inspect the walls of all rooms for stains and marks. If some stains and marks can be cleaned off, do so. And if not, you might have to repaint the walls. If the stains only appear in spots on the wall, you can repaint the parts of the wall where there are stains with paint of the same colour. But if the stains are more prevalent, it will be better to repaint the whole room.

Check the doors: The doors are also areas where dirt can accumulate, so, check the door handles for dirt. Then you have to ensure the door locks are still working and in perfect condition, though you would have seen signs if you have been living in the house.

Check the windows: Inspecting all the windows will be a lot of work because you have to check both the inside and outside of the windows. And even though you can clean the inside of the windows yourself, you might need to employ a professional window cleaner to clean the exterior part of the windows.

Clean the ceilings: The ceilings are usually filled with only household dust and cobwebs, so you can get along with some dusting and sweeping, though you will need extendable brooms.

Check the fixtures and fittings: Check the plug holes for stains or damage, then clean and polish them till they are sparkling. Then, you can move to your upholstery to make sure they are free of stains.

Check up the curtain rods, blinds, and other little details. Locate scuff marks on the coffee table or hard floors, and clean them off with baking soda paste.

Carpets or rugs: If you are using either a rug or carpet, you will need to do a deep cleaning to get off all accumulated dirt. As we mentioned, this is best done by professional cleaners. You should consider hiring a carpet cleaning machine for soiled carpets.

Check each room: Once you are done with each of these areas in each room, you will then have to check for other details in the individual rooms.
Now you can check the shower head in the bathroom and all the cupboards in the kitchen, then the drain grates, and other things you can see or think of

So, Can I Do An End of Tenancy Cleaning Myself?

You can do the end of tenancy cleaning yourself without calling on local cleaners. However, the stress of moving to a new property is enough on its own, without having to add cleaning the existing property. So if you are not feeling up to it, you can employ companies that offer end of tenancy cleaning services and have them do a professional cleaning operation.

Can The Landlord Force You To Hire A Cleaning Company?

No, it does not matter whether you do domestic cleaning or use professional cleaning services; the landlord can not force you to do the latter.

The only thing your tenancy agreements state should be you leaving the rental property in the same state it was when you arrived, else, there will be tenant’s deposit deductions. This does not mean the cleaning has to be done by professional tenancy cleaners.

As long as it looks like a property professionally cleaned, you should have no problem when the landlord comes for a final inspection.

4 Potential Benefits Of Cupping Therapy

Editorial Team
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4 Potential Benefits Of Cupping Therapy

The ancient vacuum pressure technique of cupping, now used primarily for its reputed positive effect on muscle recovery, has some pretty famous fans. Indeed, in recent years it’s been reported that everyone from Michael Phelps to NBA stars uses cupping to help heal aches, pains and injuries.

You might recognise those telltale bruises on your favourite sports star’s body, but fear not; this ancient practice that uses glass cups on the skin to create suction, whilst still not scientifically proven to be medically beneficial, is relatively painless.

But what exactly is cupping? Evo Academy, who run cupping courses, tell us that “Cupping therapy is a form of local suction massage used on the skin to increase blood flow and promote healing”.

They go onto explain that, “A partial vacuum is created in cups placed on the skin by means of heat or suction”. This action pulls in the soft tissue and draws blood into the area and the cup is then left in place for a few minutes.

As explained by Heathline, there are four main methods of cupping. These include dry cupping, which is a suction-only method and wet/bleeding cupping which involves both suction and controlled medicinal bleeding. 

Then there is running cupping, which, as Healthline again explains, involves moving suction cups around the body after applying oil to massage the desired area. Finally there is flash cupping which “involves quick, repeated suction and release of cups on an area of the body”. 

Most medical and health professionals can perform cupping if they have received the proper training and undergone a cupping course. These include Chiropractors, Massage Therapists, Acupuncturists, Medical Doctors and Physical therapists. 

If you’re considering this procedure, do make sure that your therapist is registered with the British Cupping Society, which falls under the umbrella of the General Regulatory Council for Complementary Therapies (GRCCT).

By now you’re probably wondering exactly why people might undergo this therapy? Let’s explore further; here are 4 potential benefits of cupping therapy.

May Help Circulation

Cupping promotes blood circulation to the areas where the cups are placed, which is often at the point of injury. This may help relieve tension and pain in the muscles, and could even promote cell repair through increased blood flow, according to advocates of the therapeutic practice.

It should once again be noted that scientific studies are thus far reluctant to make concrete conclusions about the efficacy of cupping.

Read: What Are The Potential Benefits Of Soaking In A Hot Tub?

Potential Stress Relief

Turbulent world events, personal struggle, stress, anxiety and worry are some of the common things we experience daily. Managing these feelings is essential in maintaining a healthy disposition in life, but that’s easier said than done. Whilst the benefits of cupping are still being explored, some use the ancient practice as a form of stress relief.

This is because, as Women’s Health Mag point out, ‘’Cupping may be helpful in treating the more physical manifestations of stress’’.

You know those symptoms, of a clenched jaw, tight shoulders and tense muscles? Well, cupping’s potential for pain relief may just help lessen the physical burden of stress, too.

Help Expel Toxins From The Body

That improved blood flow brought on by cupping that we keep mentioning may also help restore lymphatic circulation, the complex bodily system of fluid transport and drainage. 

Some specialists believe that by stimulating lymphatic drainage, you quicken the release of waste and toxins from the body, which could be particularly useful for those suffering from lympathic fluid build up due to cancer and cancer treatments that involve removal of the lymph nodes, as well as from burn scar excision, lipectomy, filariasis, and several other causes.

Can Help Lighten Varicose Veins

Varicose veins are those bluish bulging veins that appear just under your skin, usually on legs and feet. The condition is often found in pregnant women and the elderly, as well as those who have to stand for long hours on end. These unsightly veins appear when your usual blood circulation process has been interrupted. 

Since cupping increases blood circulation to the area where the cups are placed, the therapy may be useful in lightening the appearance of varicose veins and lessening the pain associated with the condition. It should be noted that only dry (not wet) cupping is recommended for varicose veins.

It should also be noted that the majority of potential benefits of cupping are believed to be more fully realised when combined with both other traditional and complementary therapies, such as acupuncture, chiropractic and dietary approaches to pain relief and healing.

The Bottom Line

Cupping is an ancient tradition that needs to be understood if it is to be helpful. If you’re interested in learning more about cupping, there are comprehensive cupping courses online that can teach you the theory, language and practice of cupping, helping you understand how effective it might be.

*This article is not intended to replace medical advice, diagnosis or treatment given by a qualified health professional. Instead, this article only provides information, not advice. For any medical enquiries, always consult your GP first*

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