One minute you’re hysterically laughing, the next minute you’re hysterically crying. Ring any bells?  Is it that time of the month again? Periods can give us cramps, cause mood swings and even put a dampener on our nights sleep. To help you get one up on Mother Nature, we have asked our experts for their top tips on how to power through your period…

Curb the cravings

Cravings can sometimes tie in with Mother Nature’s monthly delivery of a period. A woman’s appetite usually increases, particularly during the second half of the menstrual cycle. However reaching for all the chocolate bars in the house won’t help your mood – the higher your sugar intake the more severe your symptoms are likely to be. Plus, you’ll be caught in a vicious cycle in that the more sugary stuff you eat, the more your blood sugar fluctuates, which means stronger sugar/food cravings. Keep your blood-sugar levels steady and help beat cravings by eating foods high in protein and complex carbohydrates. Oat cakes with nut butters does it for us.

Don’t spend all day curled up

You may feel like you want to spend the day tucked up with a duvet, but try not to be a couch potato. Regular exercise is important as it lowers cortisol production, as long as it is not too intense. Exercise also increases the levels of those feel good brain chemicals called endorphins, which can improve your mood.

Prevent feeling like the size of a house

When surfing the crimson wave, you may feel more bloated than usual. Cut down on salt to reduce bloating and water retention. Don’t be tempted to limit your intake of fluids, which can actually increase bloating. Your body will think it needs to conserve water, which exacerbates the problem. Water is a natural diuretic and it should be drunk as frequently as possible, particularly when you are retaining water.

Clear your diary for some ‘you time’

Set aside regular time to do something that you love and that makes you feel good: reading a good book, watching your favourite television programme, going for a massage, or having a long bath. Doing things that we love naturally lowers our stress hormones.

Go green

Green tea is an excellent healthy mood booster. It contains some caffeine, which gives you a bit of a lift, but also contains the amino acid theanine. Theanine can have a relaxing effect and may help to relieve anxiety and mental stress.

Catch up with a friend after work

If you’re feeling down in the dumps, spend time with a loved one. Oxytocin is another ‘feel good’ hormone. Released when we bond socially and feel general trust, comfort and love. This hormone is just as powerful as serotonin. Whenever you feel low and need a lift, spend time with your family and friends to mellow down and feel instantly better.

Have an early night

According to the National Sleep Foundation some women are more likely to struggle to sleep when they are on their period, as the core temperature can rise by almost half a degree after ovulation which can make you feel less sleepy. Feeling irritable and tired is not a great start to a happier period, so put down that to-do list and get tucked up.

Tips from:  Dr Marilyn Glenville, the UK’s leading Nutritionist, author ofNatural Alternatives to Sugar and Shona Wilkinson, Nutritionist at SuperfoodUK.com, the online shopping destination for health & wellbeing.

We’re all guilty of product hoarding in our bathrooms. Vanities overrun with bottles, jars and canisters of “stuff”, containing ingredients that claimed to be the next miracle fix for something and countless hundreds of dollars down the sink when we discover, these “cures” are no more than hope in a bottle. But what if you could clear your shelves, uncomplicate your routine and save both time and money while still looking your optimum best?

Why not turn away from your complex and expensive beauty routine and onto an all-natural, purely organic fix with virgin, cold pressed coconut oil heralded as their new favourite go-to beauty product.

With the help of Brynley King, coconut guru and author of Going Coconuts who uses coconut oil for just about everything, here’s 10 IDEAL beauty tricks to do with coconut oil.

Hair treatment

Indulge lack-lustre, frazzled and over styled locks with a DIY coconut oil treatment that will leave hair soft, shiny and with that ‘just-steppedout-of-the-salon’ look. Comb a dollop through the ends of your hair for a quick frizz fix, or coat the whole hair (including scalp), cover with a shower cap or towel and leave in for 30 minutes or overnight for an intensive, fragrant and super charged moisturising treatment.

Toothpaste

Coconut oil is perfect for promoting oral health due to the bevy of anti-bacterial and detoxifying properties it contains. If you are looking for a whiter, brighter and sweeter smelling smile simply combine 3 tablespoons of organic coconut oil with 3 tablespoons of aluminium free baking soda and 25 drops of natural peppermint oil to make your very own homemade toothpaste. It tastes great and is a fabulous natural alternative to toothpaste.

Moisturiser

Dump your collection of expensive lotions, creams and ointments, and cut your morning and night routine in half. Coconut oil is the perfect organic moisturiser as it is absorbed into the skin deeper than regular lotions and hydrates without feeling greasy or oily. Try massaging into skin after showering in the evening and wake up with baby soft skin at a fraction of the price.

Makeup remover

Unlike harsh makeup removers that seem to take off the top layer of skin along with your foundation, coconut oil is effective at cleansing the face but gentle enough to nourish the skin as well. Apply a small amount to your face, eyelids and eyelashes before gently wiping off with a moist cloth. And even those stubborn waterproof mascaras and long stay lipsticks – gone, with a smear of coconut oil and a gentle wipe.

Dandruff treatment

Instead of using chemical laden anti-dandruff shampoos, massage a dollop of coconut oil into your scalp and leave in overnight. The oil not only moisturises and soothes but protects the hair follicle, promoting hair growth for those long and luscious tresses you’ve always wanted without the flaking, itching or redness.

Eyebrow tamer

If your brows are looking a little less Cara Delevingne and a little more Jack Nicholson, smooth a tiny amount of coconut oil onto unkempt brows and sweep a comb through for brows for all day stay put power. Use regularly and will also discover over plucked brows can regain some fullness due to coconut oils hair growth-boosting properties.

Natural lubricant

Using this wonder product on your more sensitive areas may seem a bit strange; however coconut oil is a great natural alternative to other synthetic personal lubricants which can contain multiple parabens and other toxic nasties.

After-sun lotion

Spent a little too long soaking up the vitamin D? The anti-inflammatory properties in coconut oil will aid in repairing the damage done by the sun’s harmful rays, relieving any burns and redness, and preventing wrinkles caused by sun exposure.

Shaving cream

Achieve a clean shave by coating each leg in about a teaspoon of coconut oil before taking up the razor, for silky smooth pins without the cost of expensive shaving creams.

Exfoliator

Create an inexpensive DIY body and face exfoliator by mixing 1 ½ cups of coconut oil with 1/3 cup coffee, salt or sugar for an all-natural solution to removing dead skin. Adding vanilla bean, cinnamon, chai tea or orange grind will create a subtle burst of flavour for delectably silky smooth skin that smells amazing.

To purchase Banaban Organic Extra Virgin Coconut Oil and your copy of Going Coconuts head to www.naturepacific.com.

Right, that’s it – enough of this grim British weather. It’s spring already and the weather is still rubbish so that can only mean one thing: a holiday. Get online, book your getaway and then get packing.

Many people like a long break at this time of the year and there’s nothing wrong with that – far from it – but spring is the perfect time to soak up the sun with a quick city break, perhaps even making use of the Easter or May Bank Holidays.

When you’re looking to cram maximum enjoyment from your break it’s vital not to lose sight of the holiday essentials.

Keep our ‘5 Cs’ in mind before you go and you won’t go too far wrong…

Clothes

You’ll be wanting to look at your very best on your spring holiday, and quite right too. Clearly the clothes you take will vary depending on your destination and the length of time you’re away. However, bear in mind that if you’re trying to avoid taking that whopping summer holiday suitcase on your trip (more on that later) then you need to box clever and pack well. That’s where a quality pair of jeans is like gold dust. Great to wear on cooler evenings out with a smart top, or ideal for a casual day of shopping or sightseeing, a pair will be a perfect element for your holiday outfits. If your wardrobe is lacking in this department, click here and put that right.

Camera

You’ll want to capture every fun moment of your spring holiday so you can re-live the highlights when you return. Nothing quite beats a quality camera to get high quality images that you’ll treasure for years to come. This handy guide offers suggestions of decent holiday cameras to suit different budgets.

Cream

It might well be grim back in Britain but that doesn’t mean you can happily forget about the sunshine, especially if you’re jetting off to warmer climes. Make sure that sun cream makes its way into your bag for the journey – you won’t want to come back looking an unsightly shade of pink or risk unwanted skin problems.

Currency

You’ll get nowhere without a bit of cash to spend. Don’t pay a massive premium by waiting until you’re at the airport and don’t fall foul of credit and debit card fees if and when you withdraw/spend money on your cards abroad. Check out Money Saving Expert for an extensive guide to making your holiday cash go further.

Case

Heading off for a spring adventure means you’ll be needing a decent case in tow. If you’re flying, study your airline’s baggage restrictions and get a bag to suit the requirements. It’s perfectly possible to squeeze a long weekend’s worth of stuff – especially if you are travelling as a couple – into hand baggage if you want to save cash and time checking in and collecting your bags.

So there you go. Arm yourself with a good camera, your best clothes, a trusty case, some cash and your all-important sun cream and you’ll be ready to combat the gloom with a great spring holiday.

Beauty Guru’s rejoice, nail your next manicure with these trendy Tricks For Finger-Tips!

Laptop Manicure Salon

We’ve all been there, painting our nails and then *shock* the varnish spills! The usual victim is the carpet or our favourite pair of jeans. Well fear no more, spilt nail varnish is now a thing of the past with this Laptop Manicure Salon. The salon will hold your varnish and remover steady while you’re giving yourself a manicure, with the gorgeous hot pink micro-bead cushion underside that will mold to your legs, sit and style your fingertips in safety. Now with your new steady salon surface you can have the most gorgeous nails that will be the envy of your friends. Design delicate nails now for only £19.95 now from www.prezzybox.com.

The Tweexy

Apply your nail polish with ease, this nifty device is perfect for portable painting! Tweexy is the ultimate accessory for beauty gurus. Simply slip on the pink or mint green ring holder onto your fingers, secure your nail varnish bottle in place and have instant effortless painting. Whether you are on the go, in the car, on your bed, or by the beach you can ensure you have tip top nails without that pesky paint toppling over! This totally trendy tool is small and compact, great for packing in your handbag, and the bottle base gripping silicone system allows you to open varnish easily without any spills.

Maintain your manicure with the Tweexy, available now from www.prezzybox.com just £14.95 each.

SensatioNail

Ever wanted salon-quality nails without having the hassle of having to go to the salon? Well thanks to SensatioNail you can! SensatioNail is identical to an in-salon Gel Polish manicure, but only at the fraction of the price. A SensatioNail manicure works out around £5.77 per manicure, vs £25 per manicure in a salon – that’s some major savings. Their starter DIY Gel kit provides all the necessities you need to prep and complete up to 10 salon quality gel nail polish manicures at home; that will last up to 2 weeks with no chipping, smudging, cracks or dulling. The kit is availale from Boots and Asda stores nationwide and on www.boots.com and www.asda.com

Do you have a phobia of bad breath? Would you pluck up the courage to tell someone that they had embarrassing mouth odour?  A new survey by UltraDEX found that only 4% of us are likely to tell someone if they had unpleasant breath. Nearly 80% of respondents knew poor oral hygiene was a factor but many failed to recognise other common causes of halitosis.

UltraDEX have teamed up with leading dentists to list the top bad breath watch-outs:

ON THE GO

The intensity of bad breath differs during the day depending on oral dryness due to stress, fasting or eating certain foods or drinks. Modern day lifestyles can be very busy and the survey found that many are lost for what to use as an on-the-go freshness burst.

TOP TIP: For fresh breath on-the-go, dentists recommend the UltraDEX Fresh Breath Oral Spray to instantly eliminate bad breath bacteria. The spray fits perfectly in a handbag or pocket and is clinically proved to deliver 12 hours fresh breath and whiter teeth too!

DRY MOUTH

Saliva plays an important role in keeping your mouth healthy. Without enough saliva, the mouth becomes a breeding ground for plaque bacteria. You produce less saliva when you are sleeping and this can lead to pongy morning breath along with mouth breathing overnight. A blocked nose due to a cold or talking a lot, whether for work or pleasure, can also lead to a dry mouth and bad breath.

TOP TIP: Dentists advise drinking 6-8 glasses of water a day to keep the mouth hydrated and smelling fresh. Only 11% of survey respondents reported drinking 6 or more glasses of water a day and less than 3% would think of drinking water to freshen breath. It’s important to see your dentist regularly and maintain good oral hygiene to reduce the risk of dental problems, especially if you have a dry mouth.

FOODS

Odorous sulphur compounds in garlic and onions linger in your mouth and are expelled when you exhale. However, eating non-smelly foods can stimulate saliva production to help clear bad breath bacteria. However not eating anything can also cause bad breath. Less than 15% of those surveyed realised that skipping a meal causes halitosis. The low carb diet craze, nicknamed “ketobreath”, often brings an unexpected side effect, as it increases the production of odour causing volatile sulphur compounds (VSCs).

TOP TIP: Dentists’ advice is to follow a healthy diet and to simply never skip a meal, especially breakfast, as VSCs build up overnight. Eating fruit can be particularly helpful as it provides you with both vitamins and plenty of water to give you a fresh smile.

DRINKS

Drinking lots of coffee is a well know bad breath culprit. The caffeine can dry out your mouth by slowing saliva production. Coffee taken with milk can have the additional disadvantage of smelling due to the inclusion of dairy, which can also encourage bacteria growth. Alcohol is also well known to dry out the mouth and 42% of people said bad breath was a hangover concern.

TOP TIP: Pair your coffee with an odour-neutralising snack such as apple slices, or a piece of fresh ginger. Lemon is another option; a slice of lemon in your water will offer similar protection. Drinking water also helps keep the teeth brighter as it removes any stains left from the coffee and can also help us ease those hangover pains.

HYGIENE

Bacteria can easily build up in the cavities and cracks of our mouths and start to produce VSCs if they are not cleaned away properly.

TOP TIP: Brush twice a day with anti-bacterial, fluoride toothpaste, floss and rinse with alcohol-free mouthwash and visit your dentist and hygienist regularly. Bacteria can also cling to the back of our tongues and happily sit there producing VSCs, so invest in a good tongue cleaner and use it for a few seconds’ morning and night for added bad breath protection.

Maintaining a good work-life balance can be difficult, so unless you have a physically demanding job most of us will spend several hours a day sitting down. Such a sedentary daily routine can have serious consequences on our health and productivity. In fact, a recent report suggested that an inactive lifestyle is as bad for you as smoking. As such, health experts recommend a minimum of 150 minutes of moderate aerobic physical activity per week – just over 20 minutes a day. The problem is that two out of three adults in the UK don’t manage this.

The reason for this, for many of us, is that there simply isn’t time to fit in exercise into the working week. But have you ever considered trying out some fitness ideas around your working day? Yes, work and working out don’t necessarily need to be mutually exclusive. While exercise can seem time-consuming, Michael Cheary at reed.co.uk offers some tips for how to fit in some all-important physical activity around your working day.

Make the most of your journey

Your daily commute presents a great fitness opportunity for those within walking, running or cycling distance of the office. If you don’t want to take this option every day, even just a return journey a few times a week could help boost your fitness levels. However, having changing facilities at your workplace is also a must for anyone working up a sweat on the way to work.

Take the stairs

If you’re interested in keeping fit while still keeping a close eye on your finances, then this could be the perfect option for you. Why not skip the lift and try taking the stairs? For anyone on the second floor or above, this is sure to provide regular workouts throughout the day.

Use your colleagues

Getting colleagues on board with office fitness ideas is a great way to motivate yourself and others. You could suggest a few laps of the local park at lunchtime, a friendly game of squash on a Thursday evening, or put together an office sports team. There could even be opportunities to challenge other departments at sports activities to foster some friendly competition. Getting colleagues involved is a great way to ensure you stay motivated and inspired to do exercise.

Start a fitness class in the office

If you don’t want to go elsewhere to try out new activities, why not bring them to you? One great use of office space after hours is for an in-house fitness class, such as yoga or dance. Friendly local instructors for a range of activities can be brought in to help more of the workforce stay in shape. This also offers a great chance for people to try something new they wouldn’t ordinarily think of doing, in a friendly environment and convenient location.

Don’t sit for too long

Even if you can’t manage fitting any strenuous exercise into your working day, it is important to take regular breaks away from your desk. A report from the European Heart Journal showed that taking lots of short breaks – even as quick as a minute to stand up, move around or climb the stairs – can be beneficial for your waistline and heart health.

The evidence is clear from health professionals; getting plenty of exercise and having a good diet is the best route to a healthy lifestyle. While office exercise isn’t the answer to all your health needs, it can go some way towards achieving the minimum of 150 minutes of exercise you should be aiming for each week.

Claire Treen, VavistaLife Physiotherapist,  shares her top tips on how to make fitness fun

Fitting exercise in between other commitments can seem difficult when life is so busy. And if we set our goals too high, it can be off-putting. Ironically, if exercise is seen purely as a means to an end, it can be harder to get off the sofa and get moving. Here are some hints to get you started.

Choose something you enjoy

When you’re thinking about exercise, consider physical activity in its broadest sense. Some love the freedom of swimming, whilst others love the feeling of the wind in their face on a brisk walk. The key is to treat exercise not as work (a means to an end) but as play (an end in itself). The joy of exercise for the fun of it can be greater without the pressure of deadlines and competition.. You don’t need to buy expensive kit, or push yourself to the limit – and by doing soething for yourself, you will also feel physically and mentally better.

Value doing a little, often

Each step you take towards being more active is important. Doing a small amount of exercise, such as a short walk at lunchtime, parking your car just a little further from your destination or using stairs instead of a lift, all make a difference.

Once you get started it’s easier to build. Meaning you are more likely to stick with it and enjoy it, and you’ll get a great sense of purpose and achievement from improving steadily over time.

Make it social

Try exercising with friends and family or make new acquaintances. Research shows that exercise helps you feel good about yourself and the world around you, and doing activity whilst connecting with others makes us feel happier and more secure.  Great for mental wellbeing. Exercising with friends means you are more likely to enjoy the experience and stick with it. It’s also a great way to network with people who share your interests. There are a growing number of local sporting businesses and social media groups who coordinate groups interested in getting or staying active. Running for beginners, team sports and more – often requiring little or no financial commitment.

Being active as a family can be great fun too, whether it’s a walk in the woods or kicking a ball in the park – and it’s a great habit to instil in your kids.

Time out for you

It might be that you need time alone to focussing on yourself. A walk or designated time for exercise can be a chance to clear your head and it’s amazing how much more creative you can be in the fresh air.

Reconnect with your younger self

Fond memories of school netball matches, tennis, football or hockey but not given them a thought since leaving school? Many sports clubs and dance groups run short courses for those of us who are a bit rusty usually at cheaper introductory rates, whilst some have free ‘open days’. If you have lost your confidence with a particular sport it is a great way to get back into doing it under the guidance of a relative expert, without overcommitting or breaking the bank.

Save money and enjoy the outdoors

Commuting on foot or by bike can even save you money, and possibly time, if you usually spend your journeys fuming in traffic jams! Not only is this a free and easy way of fitting exercise into your life, but it can improve concentration and help you sleep better. Being outside, especially in the summer, also gives us a chance to reconnect with nature and discover new places, and you will be doing something positive for the global environment.