Sushi, sashimi, beef yakitori and ramen noodle soup. It’s safe to say that Japanese is one of our favourite cuisines ever. Moreover, the Japanese diet is considered one of the healthiest in the world and because of this, the Japanese have an average life expectancy far greater than the western world. Our experts explain the health benefits and offer their top tips that you should try for yourself. Here’s 6 IDEAL ways Japanese dining could benefit you.

THE BONUS OF OMEGA 3 IN OILY FISH

As you probably already know Omega 3 is great for you and the human body is unable to make this on its own, so we need to get Omega 3 from our diets. This can be found in oily fish such as salmon.

The UK’s leading nutritionist, Dr. Marilyn Glenville, and author of The Natural Health Bible for Women, explains “Omega 3 oils can help lower blood pressure, reduce risk of heart disease, soften the skin, increase immune function, increase metabolic rate, improve energy and help with eczema.” Nutritionist and Fitness instructor, Cassandra Barns, suggests that if you can, “be sure to eat a good serving of oily fish, such as salmon three times a week.

IT COULD STAVE OFF PARKINSON’S DISEASE

The Japanese diet consists of lots of oily fish and sushi and eating these allows for numerous health benefits. According to the latest research, a protein called Parvalbumin that is commonly found in fish could help to prevent Parkinson’s disease. It has been found that Parvalbumin is able to fire up the immune system by avoiding our digestive juices and passing straight into the blood, it collects up the Parkinson’s protein and prevents any action by acting first itself. Salmon is a great option to get more Parvalbumin into your diet and the Japanese have it in abundance in sushi.

Read: 5 foods in the Japanese diet that could help us live longer

AVOCADO GLOW

Avocado is often found in the Japanese delicacy sushi, and its skin improving ingredients show another way Japanese dining could benefit you. Cassandra explains that avocado has great nutritional value, “avocado is a good source of vitamin E, which is thought to have several roles in skin health. Similar to vitamin C, it works as an antioxidant so may protect skin cells against damage. It is also thought to help protect the skin from harmful UV rays and have anti-inflammatory activity in the skin where inflammation can often cause rashes, blemishes and acne.”

MINDFUL EATING

Mindful eating is a prominent part of Asian dining culture. Amy Wright, an integrative nutrition health coach, working in alliance with itsu explains, “essentially mindful eating is all about reducing stress, savouring the flavours of our food and enjoyinghealthy, balanced portions of food that enhance our lives. Simply stopping to be present in the moment is a mindfulness practice and this is especially pertinent during a meal. In our busy modern lives, we tend to rush our food between commitments, ’stress eat’, skip meals or rarely stop to savour the flavour.

Food is often an afterthought or something we “do” whilst we are doing something else that doesn’t require hands!” Instead of scrolling through your phone or watching TV, switch off and observe your food, savour the flavours, textures, feelings and thoughts that arise in you.”

Read: 10 IDEAL Benefits of Eating Sushi

PROS OF PLANT BASED

A diet rich in plant-based products is really beneficial for overall wellbeing, as well as the planet. Amy Wright describes how “western cultures put meat at the forefront of meal times. Whereas, the Asian diet, that varies between its many countries, focuses on plant foods, vegetables, whole grains, fruit with moderate amounts of lean protein.

Meat is often served as a side element, whilst vegetables, soy products, spices and soups take the main stage.” A vast amount of research points to the health and sustainability benefits of a plant-based diet, therefore being mindful of our meat consumption and exploring new ways to incorporate plant-based protein onto our dinner plates is a great lesson to learn from Japanese dining.

FOOD TO IMPROVE YOUR MOOD

Where sushi and fish are so prominent in Japanese dining so is the vitamin B12 that is found in fish. This vitamin keeps the brain ‘happy’ and reduces the chances of depression, anxiety and brain fog. The fish oils could even help with conditions like psychosis and bipolar disorders.

We’ve all been there and had an impromptu sleepover or gone for a weekend away and forgotten to pack our toothbrush. The problem is, by the time you realise you need a one, the shops are often closed. And there’s nothing worse than going to bed or waking up in the morning with that horrible, furry teeth feeling. With this in mind and with the help of leading celebrity dentist Dr Richard Marques, known by the industry as the ‘King Of Smiles’, here’s 10 IDEAL ways to clean your teeth without a toothbrush.

FRESH WATER

The simplest thing to do for a quick clean is swish some fresh water around your mouth and spit it out. This will loosen up surface debris on the teeth reducing the build-up of plaque

PAPER TOWEL

Wrap a piece of paper towel or clean cloth around your finger, dampen with water and rub along your teeth. If you have toothpaste or mouthwash, add a drop of that too!

KEEP SOME SUGAR-FREE GUM HANDY

Chew some sugar-free gum to help stimulate the production of saliva in the mouth. This will help to neutralise acids and freshen your breath.

AVOID CONSUMING SUGAR

Avoid consuming anything with sugar as it feeds on the bacteria in your mouth and turns acidic. These acids can eat away at tooth enamel and lead to more long-term problems

RAID THE KITCHEN CUPBOARD

Mix a small amount of baking soda with water and rub gently on your teeth. This will help remove surface stains, whitening the teeth and removing excess food particles

USE DENTAL FLOSS

Use dental floss or interdental sticks to remove any food debris trapped between the teeth. Rinse thoroughly with water afterwards for maximum effect

SNACK ON SOME VEG

Snack on some crunchy vegetables such as celery or cucumber to help gently budge plaque from teeth and remove the bacteria that causes bad odours

COCONUT OIL SWILL

Swill a teaspoon of coconut oil round your mouth for at least 15 minutes. Oil pulling helps lift toxins from the mouth and whiten teeth at the same time!

EAT SOME HARD CHEESE

Hard cheeses actually contain enzymes that neutralise odour-causing bacteria, so eating a small cube will lessen the spread of bacteria in your mouth

SWISH A NON-ALCHOLIC MOUTHWASH

Swish a non-alcoholic mouthwash round your mouth for 30 seconds and gargle for a further 30 seconds to get rid of bacteria at the back of the throat

Some days, our busy schedules take over our need to look after our wellbeing. Indeed, it’s all to easy to forget to take time out for ourselves and prepare for the day/week ahead. As such, simple things like drinking water or going out for a 10 minute walk can go amiss. Businesswoman Hannah Potter, one of the industries most experienced and in-demand business transformation specialists, knows that taking a few minutes out of your day to look after yourself really does make a difference. So we asked her to share 5 IDEAL well-being tips for all you business woman out there.

THE APP ‘HEADSPACE’

The app ‘Headspace’ has some fab exercises on it, with some that only take a minute of your time, such as taking deep breaths – this is good to do before/after work, and first thing in the morning and last thing at night. Andrew Johnson’s ‘Deep Sleep’ app is a fantastic ritual to send you into a deep and peaceful sleep no matter what the day has thrown at you. Use this every night for at least 3 weeks for optimal results.

ADD SOME SUPERFOODS TO YOUR DIET

If you are feeling tired and fatigued, you need to ensure you are giving your body everything it needs to fire on all cylinders – what you put in you get out! That’s why I love creating home-made superfood smoothies; a quick and easy way to get amazing nutrition into your system in a matter of minutes. Cut green veg (such as broccoli, courgettes, kale and celery) into pieces and put them into ready-made portions in a freezer container. Then cut fruit such as pineapple, banana, strawberries and blueberries. Freeze each portion of fruit and veg into the same container or cup ready to tip into your blender.

Add some superfood powders for huge added benefits such as Chlorella, Spirulina, Acai, Cacao, NewGen Superfood Plus and your favourite non-dairy milk such as coconut or almond, blitz and there you have your superfood saviour! If you drink these twice a day, you won’t want to be without them! If you’re short on time, you can get yours home delivered from Batch Organics. (www.batch-organics.com)

EXERCISE

Sometimes, the reason we feel tired is a lack of exercise. I suggest 15-20 minutes of HIIT at home – you don’t need any gym equipment for this and you can make time for this in the comfort of your own home. You’ll feel energised and glad you put the effort in afterwards!

EYE BRIGHTENING CORRECTOR

One of my beauty tips – the Becca under-eye brightening corrector! This claims to be 8 hours of sleep in a jar and it really does live up to this! Apply first underneath your usual under eye concealer and be prepared to be wow-ed by the results. (

As the autumn weather sets in and our tans begin to fade, many tanning addicts will turn to self-tanners to top up their sun-kissed glow. With this in mind, we’ve asked Marissa Carter, Founder of Cocoa Brown, to share some of her top tanning tips, including the common mistakes people make and how best to avoid them and achieve a gorgeous glow with a flawless finish. So with the help of a tanning guru, here’s 10 IDEAL Tanning tips for Autumn.

DO USE A TANNING MIT

Tan stained hands are a huge giveaway that your tan might not be real, so using a good quality mitt such is a must. You can also add a small amount of petroleum jelly through your eyebrows to prevent the tan from discolouring them.

DON’T FORGET TO APPLY MOISTURISER

Remember to apply a moisturiser to typically dry areas: Use an oil-free moisturiser such as on your feet, ankles, knees, elbows and hands to ensure a totally smooth application. For safe, sustainable tanning, Marissa recommends the Three Warriors gradual tan moisturiser, which is a certified organic tanning cream formulated with nutrient-rich, skin-loving ingredients.

DON’T APPLY A TAN WHICH IS TOO DARK FOR YOUR SKIN

So many people apply a tan which is too dark for their skin. However you should embrace your natural complexion by wearing a tan to suit your skin tone. The Cocoa Brown by Marissa Carter 1 HOUR TAN MOUSSE comes in four shades to suit all, and can be developed for one, two, or three hours depending on the depth of colour you wish to achieve.

PREPARATION IS KEY

Many people forget to exfoliate before applying their tan which can lead to patchy skin and discoloration. Using the a body scrub 24 hours prior to application will help prevent this.

LET IT DRY

Have you ever had a drink or brushed your teeth just after applying tan only to be left with streaks down your chin? Us too. Let your tan dry before having a drink or brushing your teeth as accidental drips could wash away the colour or leave drip marks. This also applies to tanning with wet hair.

ENHANCE YOUR TAN

Yep, after you’ve tanned you can enhance it. Products like the Cocoa Brown by Marissa Carter Golden Goddess Shimmering Dry Body Oil will add an illuminating glow to your bronzed skin. Available in three shades, the oils and instant glamour – and they smell gorgeous too!

AVOID NAIL STAIN

Apply a coat of nail polish to your nails on your hands and feet to prevent tan from staining your nail plates.

AVOID EXAGGERATING THE CIRCLES AROUND YOUR EYES

Again, a little bit of petroleum jelly will stop the tan from further darkening the area – no one wants panda eyes!

WEAR LOOSE CLOTHES

Don’t wearing tight clothing immediately after tanning. Wear loose, dark clothing while the tan is developing and avoid contact with water to minimise any transfer.

DON’T EXFOLIATE TOO SOON

Many people also make the mistake of exfoliating too soon after tanning. The first time you shower after you’ve applied your tan, use shower gel but don’t exfoliate your skin. If you need an emergency fix, use a self-tan eraser which usually work in just five minutes and removes any last traces of tan for perfectly fresh and clean skin.

A relaxing day at the spa isn’t cheap. Indeed, a trip to one can set you back big bucks. As such, you’ll want to reap the rewards of a spa session to ensure you get the most out of it. With this in mind and with the help of Phil Murphy – Director of Leisure and Spa at Hoar Cross Hall, a Grade II-listed stately home retreat in Staffordshire that mixes modern luxury with period style, here’s 4 IDEAL ways to get the most out of your spa experience.

SPA GOALS

It’s important to take some time to figure out what you want to achieve while at the spa and plan your time accordingly. Ask for a tour of once you arrive so you know the ins and outs of all the facilities. And when it comes to treatments, ask the therapists to thoroughly describe what you can get out of each one and what to expect. Which brings us to our next point…

ALWAYS ASK ADVICE

It’s important to ask the therapists working at the spa questions about what is best for you. Call the spa beforehand to determine if there are any steps you should take (or rules to follow) before your spa session. Indeed, using the wrong skin-care product the day before or not being aware of treatments that have exfoliation or shaving requirements can make or break your relaxing spa day. 

COMMUNICATE WITH YOUR THERAPIST

Picture this: you’re in the middle of a massage, the music is soft, the lighting is low. Then suddenly the therapist becomes heavy-handed and applies way too much pressure and the massage suddenly becomes a game of pain tolerance. Don’t just deal with it – say something. Indeed, it’s perfectly acceptable and normal etiquette to say if pressure is too much during a massage, or if you’d like more. And if you want extra attention on a particular section of the body, tell your therapist. Like all relationships, communication is key.

BE A WEBSITE WARRIOR

There are many hidden gems in spas, but some unfortunately may be missed if you don’t know where they are, so get researching on the spas website! For instance, at Hoar Cross Hall you can also take a relaxing walk in the woodlands or take a sneaky snooze in the sanctum. 

DON’T COUNT THE CALORIES

It is important to let all your worries disappear while at a spa, so make sure you don’t go hungry and let tummy rumbles interrupt your relaxing day. And if all that pampering  stimulates your appetite as well as your muscles, then don’t hold back. Most spas have superb restaurants to help sedate your hunger. Just remember that it’s best to eat light before a massage so you’re not uncomfortable on the table.

Even if unintentional, we can all do things which may damage our brain. Many of us consume too much sugar and refined carbohydrates and neglect the consumption of essential fats. In addition, we get inadequate sleep, experience high levels of chronic stress trying to cope with 21^st century living, and on top of that we frequently do not get sufficient amounts of daily physical activity. All of this can result in cognitive decline – brain fog, poor memory, anxiety, low mood, stress and poor concentration are all warning signs. What’s more, whilst diseases like dementia are often diagnosed in 70 and 80-year olds, the processes that eventually result in dementia occur much earlier –in our 30’s and 40’s.  Here are some top tips for how to future proof your brain for later life.

IMPROVE YOUR NUTRITION

Nutrition is essential for cognitive health. When looking to support brain function, consider foods that are low in sugar and moderate in starchy carbohydrates (e.g. sweet potato, carrots and leafy greens), contain healthy fats (e.g. avocado, nuts) and make sure you have plenty of vegetables with each main meal. Eating foods that are low in sugar can prevent the development of insulin resistance. This refers to insulin not working properly in helping glucose enter the brain cells where it is needed. This has the dual effect of blood sugar levels remaining high in the brain (and causing damage to neurons) and the brain cells being starved of glucose (i.e. fuel) because glucose cannot get into cells in sufficient amounts.

Vegetables contain vitamins, minerals and antioxidant nutrients. The brain is very susceptible to damage by ‘free radicals’ and antioxidants provide protection from these.  Finally, the brain is 60% fat. Having a diet with adequate healthy dietary fats including the omega-3 fatty acids, EPA and DHA, is important.

IMPROVE YOUR GUT HEALTH

Did you know there’s an intrinsic link between gut and brain health? Poor gut health increases inflammation and this is one of the features of many chronic health conditions including cognitive decline. To improve gut health, remove specific foods from your diet that may trigger gut symptoms. Add in nutrients and fibre to support gut health (e.g. green leafy vegetables, chicory, apples, olive oil and even 70% dark chocolate).

REDUCE YOUR STRESS LEVELS

We are all familiar with the causes of stress – in short 21^st century living! Persistently elevated levels of cortisol (the stress hormone) can kill brain cells and negatively affect brain function. In order to effectively manage stress, it is important to focus on stress reduction activities that work for you. These could include yoga, meditation, mindfulness, massage, breathing techniques, gardening, reading, listening to music or keeping a happiness and gratitude journal. When we learn to effectively manage our stress, we see an improvement in our sleep, energy, patience, resilience, focus and memory.

GET A GOOD NIGHT’S SLEEP

Sleep is vital for optimal brain health as during sleep our brain cells detoxify and cleanse. Melatonin is the hormone responsible for restful sleep, however as we age we produce less, and therefore older individuals often experience more trouble sleeping. Whilst eight hours of uninterrupted sleep is possibly a dream for many of us, it’s important to find sleep strategies that work for you. For example, you could look to stick to a regular sleep cycle or create a relaxing bedtime routine. In addition, research has shown a number of factors can lead to a good night’s sleep including eating well, getting regular exercise and avoiding screens before bedtime.

PHYSICAL ACTIVITY

We all know the many health benefits of physical activity, however few of us are aware of the role it plays in optimising cognitive health. Aerobic exercise protects the brain from damage and stimulates the production of new brain cells responsible for memory and emotions. These cells commonly become damaged due to age and disease. Exercise increases blood flow to the brain and thus the delivery of oxygen and nutrients that are essential for brain function including concentration. In addition, physical activity that challenges you mentally, for example table tennis and dancing, has been shown to create new connections within the brain. The Department of Health recommends 30 minutes of moderate exercise five times per week for adults. It should involve a combination of cardiovascular exercise and strength training. This needs to be a lifestyle change not a quick fix so it’s important to find a type of exercise you enjoy.

TRAIN YOUR BRAIN

Challenging and stretching the brain allows new connections to be created and maintained. The adult brain continuously adapts to relevant sensory stimuli. Activities which challenge all the senses will help maintain processing speed. The wider range of activities you use, the more you will stimulate your brain in different ways. For example, you can read, write, do a crossword or puzzle, play games, use your non-dominant hand for everyday activities like brushing your teeth, cook new recipes or take up a new hobby. Remember, as with physical activity, it’s important to choose activities you will enjoy ensuring you continue to do them regularly!