• On 30 Aug 2024
• By Admin
• Health And Beauty
• 0 Comments

How To Prevent Tooth Decay

On the JJ Barnes Blog, I learn how to treat tooth decay, the early signs of a problem, and how to prevent tooth decay developing so I can keep myself and my children’s mouths healthy.

Tooth decay is a common dental problem that can affect people of all ages. Recognizing the early signs, understanding the causes, and taking preventive measures can help you maintain a healthy smile for yourself and your family.

Tooth decay is a prevalent dental issue in the UK, with one in three adults (31%) reporting its presence, according to a National Smile Month survey. This alarming statistic can be attributed to the acidic and sugary nature of many popular foods and drinks, which can erode tooth enamel and create cavities. Maintaining a strong oral health regimen is crucial to combat this widespread problem.

In this blog post, with the help of Dr Smita Mehra, BDS MFGDPRCS and Principal Dentist at The Neem Tree Dental Practices, I’ll explore the basics of tooth decay, including 6 early warning signs to identify it, how to treat it, and how to prevent it from occurring in the first place.

Warning Signs Of Tooth Decay

1. Tooth Sensitivity 

One of the earliest indicators of tooth decay is heightened sensitivity to temperature extremes. This often manifests as pain when consuming hot or cold foods or beverages. When tooth enamel is eroded or damaged due to decay, the underlying dentine becomes exposed. This dentine layer is more sensitive than enamel, and any hot or cold stimuli can directly reach the nerve-filled pulp chamber, causing discomfort.

2. Discolouration of the teeth 

In addition to sensitivity, tooth discoloration can be another warning sign of decay. Initially, you may notice white spots on your teeth. As the decay progresses, these spots can darken, taking on a brown or yellow hue with a chalky texture.

While certain foods and beverages like coffee, red wine, or beetroot can cause natural stains on teeth, dark spots are often indicative of cavities. If you notice discoloration, it’s essential to consult with a dentist for a proper evaluation.

3. Visible Holes or Cavities 

As tooth decay progresses, you may notice visible changes in your teeth. Dark or yellow spots can develop and eventually lead to the formation of cavities, which can be felt as holes or pits on the tooth surface.

It’s important to note that not all cavities are immediately visible or detectable by touch. Even if you don’t notice any obvious signs, persistent pain, discomfort, or sensitivity in your teeth should prompt a visit to the dentist for evaluation.

4. Bleeding and Sore Gums 

While bleeding and sore gums may not directly indicate tooth decay, they can be a sign of gum disease, a condition often linked to underlying dental problems, including decay.

If you experience swollen, bleeding, or painful gums, it’s crucial to seek professional dental care promptly. Ignoring gum disease can lead to more severe complications, such as tooth loss and other oral health issues.

5. Bad Breath or Bad Taste in the Mouth 

One of the early warning signs of tooth decay is experiencing persistent bad breath or an unpleasant taste in your mouth. Cavities create infected areas in the mouth that can trap food particles, providing a breeding ground for bacteria. These bacteria produce gases that contribute to bad breath and an unpleasant taste.

6. Pain or Mouth Swelling 

One of the most common symptoms of tooth decay is a persistent toothache or pain in the affected area. This pain can be constant, regardless of whether you’re eating, drinking, or speaking.

How To Treat Tooth Decay

If you’ve been diagnosed with tooth decay, it’s important to seek professional dental care promptly. While home remedies can provide temporary relief, they are not a substitute for professional treatment.

Here are some common treatments for tooth decay:

1. Fillings: For minor cavities, your dentist may recommend a filling. This procedure involves removing the decayed portion of the tooth and filling the cavity with a material such as composite resin or amalgam.

2. Crowns: For larger cavities or severely damaged teeth, a crown may be necessary. A crown is a custom-made cap that covers the entire tooth, restoring its shape and function.

3. Root Canal Therapy: If the decay has reached the tooth’s pulp (the soft tissue inside the tooth), a root canal may be required. This procedure involves removing the infected pulp, cleaning the root canals, and sealing them with a filling material.

4. Extraction: In severe cases of decay, the tooth may need to be extracted. This is usually a last resort when the tooth is beyond repair.

Additional Tips:

• Follow Your Dentist’s Instructions: Adhere to your dentist’s post-treatment care instructions to ensure proper healing and prevent further complications.
• Maintain Good Oral Hygiene: Continue to brush your teeth twice a day, floss daily, and use a mouthwash to prevent future decay.
• Regular Check-ups: Schedule regular dental check-ups to monitor your oral health and detect any new problems early.

How To Prevent Tooth Decay

While tooth decay is a common dental problem, implementing simple preventive measures can significantly reduce your risk. Here’s a comprehensive guide to help you keep your smile bright and healthy:

1. Brush Regularly and Effectively:

• Twice Daily: Brush your teeth at least twice a day, morning and night, for at least two minutes each time.
• Fluoride Toothpaste: Use a toothpaste containing fluoride, which helps strengthen tooth enamel and prevent decay.
• Proper Technique: Brush your teeth using a soft-bristled toothbrush and gentle circular motions to remove plaque and bacteria.

2. Floss Daily:

• Clean Between Teeth: Flossing is crucial for reaching the areas between teeth, where plaque can accumulate and contribute to decay.
• Choose Your Method: Use either dental floss or a water flosser to clean between teeth at least once a day.

3. Stay Hydrated:

• Saliva Production: Drinking water throughout the day helps stimulate saliva production, which plays a vital role in neutralizing acids and protecting teeth from decay.
• Dry Mouth Prevention: A dry mouth can increase the risk of decay. Staying hydrated helps maintain a healthy oral environment.

4. Maintain a Healthy Diet:

• Limit Sugary Foods and Drinks: Excessive consumption of sugary foods and beverages can contribute to tooth decay.
• Opt for Healthy Alternatives: Incorporate more fruits, vegetables, cheese, and other dairy products into your diet. These foods can help strengthen teeth and promote oral health.

5. Visit Your Dentist Regularly:

• Professional Cleanings: Schedule regular dental check-ups and cleanings to detect and address any early signs of tooth decay.
• Preventive Care: Your dentist can provide personalized advice and preventive treatments to help maintain optimal oral health.

Conclusion

By understanding the causes, symptoms, and prevention strategies for tooth decay, you can take proactive steps to maintain a healthy smile for yourself and your family. Remember, early detection and treatment are key to preventing more serious dental problems.

Here are the key takeaways from this blog post:

• Recognize the early signs of tooth decay.
• Practice good oral hygiene, including brushing twice daily, flossing regularly, and using fluoride toothpaste.
• Maintain a healthy diet and limit sugary foods and drinks.
• Visit your dentist for regular check-ups and cleanings.

By following these guidelines, you can significantly reduce your risk of tooth decay and enjoy a lifetime of healthy smiles.

• On 16 Aug 2024
• By Admin
• Home And Garden
• 0 Comments

Surprisingly Dirty Things And Effective Cleaning Tips

On the JJ Barnes Blog, I check out a list of ten surprisingly dirty things in the home, and effective cleaning tips for how to get rid of those nasty germs.

Did you know that the seemingly clean surfaces of your daily life are actually teeming with germs? It’s true. Your desktop, once a symbol of productivity, is a veritable petri dish, harboring a staggering 20,961 germs per square inch. Your keyboard, those keys you tap with such familiarity, carries a less impressive but still alarming 3,295 germs per square inch. And your trusty mouse? That’s home to 1,676 germs.

But wait, there’s more. Your smartphone, that constant companion you carry everywhere, can be even dirtier than a toilet seat! With a shocking 25,127 germs per square inch, it’s time to reconsider how often you bring it to your face.

Thanks to the experts at Digital PR Agency, I’m going to share the top ten surprisingly dirty things in your home, and some effective cleaning tips to reduce the number of germs you interact with on a daily basis in a quick and easy way.

1. Keyboards and Mice

Keyboards and mice, those everyday tools we rely on, are often overlooked as germ hotspots. These high-touch items can harbor a surprising amount of bacteria.

For instance, with an average of 1,676 germs per square inch, a typical mouse measuring about 10 square inches could be home to a staggering 16,760 germs. Your keyboard isn’t much cleaner, serving as a breeding ground for bacteria with every keystroke.

How To Clean Them

To minimize the spread of germs, make a habit of wiping down your keyboard and mouse with antibacterial wipes or a cloth dampened with a mild cleaning solution at the end of each day.

This simple step can significantly reduce the number of bacteria lurking on these frequently touched surfaces. And remember, to protect yourself further, always wash your hands thoroughly with soap and water before eating.

2. Door Handles and Light Switches

Did you know that door handles can harbor up to 30 times more germs than a toilet seat? That’s right – those seemingly innocuous surfaces we touch multiple times a day can be a breeding ground for bacteria.

High-touch areas like door handles, light switches, and even elevator buttons should be disinfected regularly to help prevent the spread of germs. It’s a small step that can make a big difference in maintaining a healthy environment.

How To Clean Them

To effectively clean and disinfect high-touch areas like door handles and light switches, use disinfectant sprays or wipes.

Ensure you thoroughly clean all surfaces, paying close attention to crevices and corners. For maximum effectiveness, follow the product instructions regarding contact time for germ killing. Regular cleaning of these surfaces can significantly reduce the spread of germs.

3. Desk Surfaces

While your desk might appear clean at first glance, its cleanliness can be significantly impacted by various factors. The location of your workspace, the frequency of visitors, and the nature of your job all contribute to its germ load.

If you use a hot desk or share your workspace with colleagues, the risk of contamination is even higher. Desks can quickly become breeding grounds for dust, crumbs, and harmful bacteria, especially if you’re prone to eating at your desk.

How To Clean Them

Keeping your desk clean is crucial for a healthy workspace. For a tidy and hygienic environment, wipe down your desk surface daily with a disinfectant wipe or spray.

Don’t forget to use a duster on those often-overlooked areas like behind your monitor and around any decorative items. Regular cleaning will help to remove dust, crumbs, and harmful bacteria, creating a healthier workspace.

4. Phones and Headphones

Our phones and headphones are constant companions, accompanying us everywhere we go. Unfortunately, this constant contact makes them prime breeding grounds for bacteria. From our hands to our ears, these devices are exposed to countless germs throughout the day.

How To Clean Them

To keep your phone and headphones germ-free, use disinfectant wipes to clean them daily, paying particular attention to the mouthpiece and earpiece areas.

For headphones with foam parts, consider replacing them every few weeks due to their tendency to harbor bacteria. If replacement isn’t an option, gently clean them with warm water or a diluted hydrogen peroxide solution. Avoid using soap or liquid detergents as these can be difficult to rinse completely from the porous foam.

5. Computer Screens

While computer screens aren’t as notorious for harboring germs as other frequently touched items, they still accumulate dust, grime, and fingerprints over time. These can create a less-than-ideal viewing experience and potentially introduce bacteria.

Regular cleaning is essential to maintain optimal screen performance and hygiene.

How To Clean Them

To maintain optimal screen clarity and hygiene, incorporate a weekly cleaning routine for your computer screens. Use a soft, microfiber cloth specifically designed for screens, along with a screen-safe cleaning solution.

Gently wipe away dust, fingerprints, and smudges, ensuring you apply minimal pressure to prevent damage. This simple step will enhance your viewing experience while reducing the potential spread of germs.

6. Waste Bins

From the living room wastebasket to the kitchen bin, these receptacles can harbor a dangerous cocktail of bacteria, including salmonella, E. coli, and listeria.

Regular emptying is essential to prevent unpleasant odors, but it’s equally important to avoid potential contamination, illness, or even infestations. Overfilled bins provide ideal breeding grounds for harmful microorganisms.

How To Clean Them

To maintain a hygienic environment, it’s crucial to empty your kitchen bin at least bi-weekly and general waste bins once a week. Regularly removing waste and using an odour destroyer prevents unpleasant smells and reduces the risk of attracting pests.

For optimal cleanliness, disinfect the inside of your bins weekly using a disinfectant spray or wipes. This will help eliminate harmful bacteria and keep your home fresh.

7. Kitchen Appliances

Shared appliances like microwaves, refrigerators, and coffee machines can quickly become breeding grounds for bacteria and grime. To prevent the spread of germs and maintain a healthy workspace, these shared items should be cleaned thoroughly at least once a week.

A recent study revealed a shocking statistic: coffee machines, in particular, were found to harbor an average of 360 different strains of microbial growth, some of which can cause illness. Regular cleaning is essential to mitigate these risks.

How To Clean Them

To effectively eliminate germs and maintain hygiene, thoroughly wipe down all appliance surfaces and frequently touched areas with antibacterial and disinfectant spray or wipes.

Pay particular attention to handles, buttons, and any areas prone to spills or drips. This regular cleaning helps prevent the buildup of bacteria and ensures a healthier environment for everyone.

Use coffee machine cleaning tablets to break down stubborn coffee residue. They’re designed to be used through the coffee machine’s brewing process, allowing the cleaning solution to reach and clean the internal components.

8. Desk Chairs

Desk chairs often become overlooked havens for dust, stains, hair, fur, and unpleasant odors. The problem is compounded for those with pets or long hair.

Shockingly, the average desk chair can harbor up to 21,000 germs per square inch! It’s time to give your office throne the attention it deserves.

How To Clean Them

To maintain your desk chair’s freshness and hygiene, regular cleaning is essential. For fabric chairs, a monthly vacuuming using the upholstery attachment will remove dust, crumbs, and hair.

Leather or vinyl chairs can be revitalized with a gentle wipe-down using a suitable cleaner. This routine care will not only extend the life of your chair but also create a healthier workspace.

9. Carpets and Floors

Carpets and floors can act as magnets for dirt, dust, and allergens, which can significantly worsen allergy symptoms like hay fever. These microscopic irritants become trapped in carpet fibers and upholstery, releasing into the air when disturbed.

Regular cleaning is crucial to reduce allergen exposure and improve indoor air quality.

How To Clean Them

Regular upkeep is essential for maintaining clean and healthy indoor spaces. Vacuuming carpets and mopping hard floors frequently helps remove surface-level dirt, dust, and allergens.

For a deeper clean, consider carpet cleaning or shampooing at least once a month, especially in high-traffic areas or for those with allergies or pets. This comprehensive approach will significantly improve indoor air quality and extend the life of your flooring.

10. Air Vents and Filters

Air quality is a cornerstone of a healthy home environment. Unfortunately, indoor air can often be more polluted than outdoor air, contributing significantly to year-round allergies and respiratory issues. To combat this, maintaining clean and fresh air should be a non-negotiable part of your cleaning routine.

By prioritizing indoor air quality, you can effectively reduce exposure to airborne germs, pollutants, and allergens, creating a healthier living space for yourself and your family.

How To Clean Them

To optimize indoor air quality and reduce allergens, it’s essential to maintain a clean HVAC system. Regularly clean air vents and replace air filters at least every three month and consider using an air purifier.

This simple yet effective practice helps to remove dust, pollen, and other contaminants, ensuring your home’s air is fresh, clean, and circulated efficiently.

Conclusion

From the seemingly innocuous computer mouse to the often-overlooked air vents, it’s clear that our homes harbor more germs than we might think. By tackling these often-neglected areas with the right cleaning techniques, you can significantly improve the overall hygiene and health of your living space.

Remember, prevention is key. Regular cleaning, combined with good hygiene practices like handwashing, can help to minimize the spread of germs and create a healthier home environment for you and your family.

So, roll up your sleeves, grab your cleaning supplies, and embark on a deep clean. Your future self will thank you!

• On 31 Jul 2024
• By Admin
• Health And Beauty, Pets
• 0 Comments

Keep Dogs Safe In A Heatwave

On the JJ Barnes Blog, as the weather warms up, I check out top tips to keep dogs safe in a heatwave.

As the mercury rises and the sun beats down, it’s crucial to keep our furry friends cool and comfortable. With summer in full swing, Molly and I are swapping our cozy winter walks for early morning adventures to avoid the heat. But as temperatures soar, it’s essential to be extra vigilant about protecting our pups from the dangers of a heatwave. So, let’s dive into some top tips to keep your dogs safe and happy during those scorching days.

To help me out, first aid experts at Skills Training Group have sent over their top tips for spotting the symptoms of heatstroke in dogs alongside some top emergency first aid tips that could potentially save your beloved pets life.

Key Takeaways: 

• Heatstroke in dogs can occur at temperatures of just 16 degrees.
• Certain breeds of dogs are at higher risk of heatstroke. 
• Heatstroke occurs when the body overheats. In dogs, this is typically categorised as a core body temperature of 41 degrees celsius or higher. 

What is heatstroke? 

Heatstroke occurs when the body overheats. In dogs, this is typically categorised as a core body temperature of 41 degrees celsius or higher. At these elevated temperatures, the body is unable to function as needed, and begins to shut down.

Many cases of heatstroke in dogs are caused by physical exertion in hot weather, such as midday walks on summer days. However, heatstroke can also be caused by prolonged periods in hot environments, such as conservatories that have been heated by the sun all day, or hot cars. Under the Animal Welfare Act, owners can be charged with a criminal offence for leaving dogs in their vehicle.

Heatstroke symptoms in dogs: 

Heatstroke can occur in dogs at temperatures of just 16 degrees so knowing what to look for is essential even if the weather doesn’t feel too hot, some signs to keep an eye out for include:

As heatstroke progresses, dogs may begin to present with more severe signs, like…

Some types of dogs are understood to be more susceptible to heatstroke than others. This includes flat-faced dogs, large breeds, long haired dogs, puppies and elderly dogs, and overweight dogs. However, any dog can experience heatstroke, which is why it’s so important to monitor behaviour during high temperatures.

4 steps to take if you think your dog may be affected by heat stroke: 

Step 1: Remove the immediate risk – The first step when heat stroke is suspected is to remove the dog from the hot environment and help to relax the body if the animal has been agitated and anxious. Seek shade, act calmly, and reassure the dog using soothing tones.

Step 2: Create a cool environment – Immediately try to cool down the air temperature of the space. This may include opening windows and doors to create a breeze, shutting blinds or curtains to block out sun, turning on air conditioning, or using a fan to circulate air around the dog.

Step 3: Cool the dog down – Try to remove as much heat from the dog’s body as possible. Encourage the dog to sit on a water-soaked towel, or gently pour cold water over the fur.

Alternatively, you can submerge their body in water, but only if they are used to being in water. It’s also extremely important to make sure they don’t inhale any water.

You can also try wrapping frozen veg or an ice pack in a towel and place it between your dog’s thighs.

Dogs can be provided with water to drink, but don’t force them to drink if they don’t want to.

Step 4: Contact a vet – Once the dog is in a safer environment, contact a vet and arrange for an emergency visit. Dogs should be kept as cool as possible during transport, with open windows and air conditioning if possible. An extra pair of hands may be necessary.

How you to prevent heat stroke in dogs: 

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• On 11 Jul 2024
• By Admin
• Food And Drink, Health And Beauty
• 0 Comments

Five Summer Drinks To Boost Your Immunity

On the JJ Barnes Blog, as the Summer holidays approach, I check out five summer drinks to boost your immunity so we can have a happy and healthy break and make the most out of the sunshine.

Sunshine, barbeques, and endless fun – summer holidays are just around the corner and I am ready! But amidst the excitement, staying healthy can sometimes fall by the wayside. This year, it’s time to ditch the fizzy pop and embrace delicious summer drinks that not only quench your thirst but also give your immune system a welcome boost.

Join me as I explore five refreshing drinks packed with vitamins and antioxidants, perfect for keeping you cool, energized, and ready to conquer all the adventures summer throws your way!

To help me out, Richard Smith-Bernal from The Juice Smith sent over five drinks you have to try this summer to stay energised and fresh while boosting your immunity.

Five Summer Drinks To Boost Your Immunity

Hemp & Cashew Milk

Ditch the cow’s milk this summer and swap it for hemp or cashew milk, both loaded with zinc, a mineral vital for fighting off infection.

Why zinc? Zinc helps your body produce immune cells, keeping you healthy and ready to conquer summer adventures.

How to incorporate it? It’s easy! Substitute hemp or cashew milk wherever you use cow’s milk. Blend it into a refreshing smoothie, add it to your cereal, or simply enjoy a chilled glass on its own. These creamy, plant-based alternatives keep you hydrated and cool, all while giving your immune system a lift. So go forth, enjoy the sunshine, and sip your way to a healthy summer!

Both these milks are rich in plant proteins and healthy fatty acids, which will help your skin, heart, and brain health.

-Richard Smith-Bernal

Lemon Ginger Tea

This delicious beverage isn’t just a delightful sip; it’s a natural immune booster packed with goodness.

Why lemon ginger tea?

Antioxidant Powerhouse: Fight inflammation and keep your body healthy with the antioxidant punch in every cup.

Vitamin C Superstar: Give your immune system a boost with a dose of Vitamin C, naturally found in lemons.

Ginger Power: This wonder root not only supports your immunity but also aids in digestion, keeping you feeling your best.

Hot or cold, lemon ginger tea is a perfect companion. Sip on a steaming mug for a cozy winter warmer or a refreshing glass on a hot summer day. Hydrate and feel good knowing you’re giving your body a natural wellness boost.

Similarly, green tea contains one of the highest concentrations of immune-boosting antioxidants. Just make sure you skip the sugar to avoid counteracting the health benefits.

-Richard Smith-Bernal

Blended Fruit Juice

There’s nothing quite like a freshly blended fruit juice to rehydrate and revitalize you on a warm day.

Citrus Superstar: Think refreshing orange juice or a tangy grapefruit cooler. These vitamin C powerhouses are your first line of defense against those pesky summer colds. Vitamin C helps protect your cells from harmful invaders, which is why many people reach for it at the first sign of a scratchy throat.

Watermelon Wonder: But citrus isn’t the only summer fruit hero! Watermelon, with its vibrant color and refreshing taste, is also a natural source of Vitamin C. Plus, it boasts Vitamin A, magnesium, and arginine – all superstars for keeping your immune system strong.

Ready to create a taste explosion? Richard suggests a delicious and hydrating summer treat:

• Blend together a medium-sized watermelon
• Add a handful of fresh mint leaves for a touch of coolness
• Squeeze in the juice of half a lime for a zesty kick

This vibrant concoction is not only refreshing but also packs a powerful immune-boosting punch. So grab your blender and get ready to sip your way to a healthy and happy summer!

From berries to citrus to green veggies, the possibilities of what you could concoct in your blender are endless. However, not everyone has the time to get creative in the kitchen, so reaching for a 100% fruit concentrate bottled juice is perfectly acceptable–so long as it does not contain any added sugars like high fructose corn syrup.

-Richard Smith-Bernal

Fermented Drinks

Kerfir is a cool, creamy probiotic drink boasts a delightful yogurt-like texture and packs a powerful punch. Here’s why you should add kefir to your routine:

Probiotic Powerhouse: Kefir is loaded with Lactobacillus kefiri, a friendly bacteria that keeps your gut happy and healthy. A happy gut is linked to a stronger immune system, making you more resistant to illness.

Vitamin D Defense: This essential vitamin acts like a shield, helping your body fight off infections. Kefir is a natural source of Vitamin D, giving your immune system an extra boost.

Kefir is a Versatile Champion:

Enjoy a refreshing glass of kefir on a hot afternoon for a cool pick-me-up. Feeling peckish? Kefir makes a fantastic breakfast too! Simply pour it in a bowl, top it with some granola and fresh fruit, and you’ve got a gut-friendly and delicious meal that will leave you feeling energized.

Fermented drinks like kombucha and kefir are rich in probiotics which contribute to your overall gut health. Introducing new microbes into your gut through fermented food and drinks diversifies your gut microbiome. According to a Stanford School of Medicine study in 2021, a diverse gut microbiome is important because it is better equipped to defend against various pathogens.

-Richard Smith-Bernal

Water

It might sound simple, but water is your ultimate summer BFF! Staying hydrated is crucial all year round, but especially during the hot summer months.

How much water do you need? The Mayo Foundation recommends around 3.7 liters for men and 2.7 liters for women daily. Remember, about 20% of that comes from food, so factor that in.

Plain water not your jam? No worries! Here are some ways to jazz it up:

Sparkle it Up: Liven things up with sugar-free sparkling water for a bubbly twist.

Fruity Fusion: Infuse your water with slices of citrus fruits like lemon, lime, or orange for a refreshing and subtly flavored drink.

Air Up Bottles: Air Up uses scent pods that fit into the bottle’s spout. While you take a sip, you breathe in the refreshing aroma of your chosen flavor, like juicy watermelon or tangy lime. It tricks your senses into thinking you’re drinking flavored water, all while you’re actually enjoying the health benefits of pure hydration.

Water is essential for immune function because it aids in the absorption of vitamins, antioxidants, and many other nutrients humans need for a healthy, well–maintained immune system. It helps deliver these nutrients throughout the body and is also vital for flushing toxins.

-Richard Smith-Bernal

The Juice Smith

The Juice Smith is a health-focused company founded by Richard Smith-Bernal in 2013 with a mission to promote wellness through unprocessed, natural foods. They offer a diverse range of products, including cold-pressed juices, raw treats, dehydrated snacks, and wellness items, all made in-house using high-quality ingredients. Committed to quality, craftsmanship, and community, The Juice Smith emphasises organic sourcing, cold-press juicing, and a collaborative approach to health and sustainability.

Sources

The statistics about daily water intake came from:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

About fermented foods and the boost they provide to your immunity:

https://www.cell.com/cell/fulltext/S0092-8674(21)00754-6

• On 23 Jun 2024
• By Admin
• Health And Beauty
• 0 Comments

Top Tips For Summer Skincare

On the JJ Barnes Blog, I check out top tips for summer skincare so I can keep my skin healthy and feeling fresh as the weather heats up.

Summer’s here (for the most part) which means it’s time for barbecues in the garden, excursions to the beach, and soaking up the sunshine on dog walks through the countryside. But with that glorious sunshine comes the challenge of keeping our skin healthy and happy as increased sweating, clogged pores, and potential sun damage become major concerns, so I wanted to learn how to adapt my skincare routine to accommodate the change of season.

To help me out, experts at the beauty and wellness marketplace, Fresha, sent over a list of do’s and don’ts for Summer sin care. I’ll be learning how to keep your skin hydrated, protected, and glowing all season long. From sunscreen essentials to lightweight moisturizers and refreshing hacks, get ready to conquer the summer heat with a skincare routine that works wonders.

Top Tips For Summer Skincare

Don’t Skip The SPF

As the days lengthen and the sun climbs higher in the sky, incorporating SPF products into your skincare routine becomes absolutely essential. It’s not just about preventing sunburn (although that’s important too!). Sun exposure can lead to premature aging, wrinkles, and even skin cancer.

SPF as Your Shield: Think of SPF as a protective shield for your skin. It blocks harmful ultraviolet (UV) rays that damage skin cells and contribute to wrinkles, age spots, and other signs of aging. By incorporating SPF into your daily routine, you’re taking a proactive step towards keeping your skin healthy and youthful.

The Final Layer of Defense: Apply SPF as the last step in your morning skincare routine with a transparent spray. This ensures it sits on top of your other products, creating a complete barrier against the sun. Think of it like putting on your armor before heading into battle (against UV rays, that is!).

Strength in Numbers: When it comes to SPF, opt for a product with an SPF of at least 30. This indicates the level of protection it offers against UVB rays, the type of UV rays that cause sunburn. Higher SPF numbers (like 50+) offer even more protection, which can be beneficial for extended sun exposure or fairer skin tones.

Give it Time to Work: Don’t underestimate the power of patience! After applying sunscreen, wait at least 20 minutes before venturing outdoors. This allows the product time to fully absorb into your skin and create its protective barrier. Think of it as letting your sunscreen “activate” its superpowers.

Incorporate Vitamin C Serum

Summer is the perfect time to introduce a powerhouse ingredient into your skincare routine: vitamin C serum. This antioxidant superstar offers a plethora of benefits that are especially welcome during the summer months.

SPF Booster: Vitamin C serums work synergistically with SPF products to create a double shield against UV rays. Vitamin C helps neutralize free radicals generated by sun exposure, further protecting your skin from sun damage. Think of it as giving your SPF a helping hand to fight off the bad guys (free radicals) that can damage your skin.

Hydration Hero: Summer heat can leave skin feeling parched. Vitamin C serums can help improve your skin’s ability to retain moisture, keeping it plump and hydrated. This translates to a more radiant and healthy complexion, perfect for those carefree summer days.

Glow Getter: Vitamin C serums are known for their brightening properties. They can help reduce hyperpigmentation and even out skin tone, resulting in a luminous and more even-toned appearance. So, ditch the dullness and embrace a healthy summer glow with the help of vitamin C.

Sunburn Soother: Even with the best intentions, sunburns can happen. Vitamin C serums can come to the rescue here as well! Their anti-inflammatory properties can help soothe the discomfort of sunburn and potentially speed up the healing process. Plus, continued use of vitamin C can help minimize long-term sun damage, keeping your skin healthy in the long run.

While vitamin C offers amazing benefits, it’s important to be kind to your skin. When introducing a new product like a vitamin C serum, it’s wise to start gradually. Apply a small amount a few times a week to test how your skin reacts. Once your skin adjusts, you can increase the frequency as needed.

Try Niacinamide Serum  

Winter’s harsh winds and dry air can leave your skin feeling parched and dull. As Summer arrives it’s the perfect time to introduce a hero ingredient into your skincare routine: niacinamide serum.

Hydration Hero: Winter wreaks havoc on your skin’s moisture barrier. Niacinamide comes to the rescue by boosting your skin’s ability to retain moisture. It helps repair the skin barrier, preventing water loss and keeping your skin plump and hydrated. This translates to a noticeable improvement in skin texture and a healthy, dewy glow – perfect for welcoming the sunnier days.

Oil Control Champion: As the weather warms up, your skin naturally starts to produce more oil. Niacinamide is a champion at regulating oil production. It helps keep your skin balanced, preventing excess oil that can lead to clogged pores and breakouts. So, say goodbye to the greasy feeling and hello to a refreshed, shine-free complexion.

Double Duty Defense: Here’s the beauty of niacinamide – it tackles both dryness and excess oil! This makes it a versatile product suitable for a variety of skin types, especially those experiencing combination skin concerns.

Avoid Heavy Moisturisers   

Moisturizer is a skincare staple, keeping our skin hydrated and healthy throughout the year. But as the seasons change, so too should our skincare routines.

Beat the Heat, Breathe Easier: Summer brings hotter temperatures, which can make your skin feel congested and sweaty. Heavy moisturizers can add to this feeling, acting like a barrier that traps sweat and oil. Switching to a lighter formula allows your skin to breathe more easily, keeping you feeling refreshed and comfortable.

Clogged Pores, No More: Heavy moisturizers can clog pores, especially as your skin naturally produces more oil in warmer weather. This can lead to breakouts and blemishes, the last thing you want when you’re aiming for a clear, glowing complexion. Opting for a lighter moisturizer reduces the risk of clogged pores, keeping your skin breakout-free.

Hydration Hero, Light Version: Don’t be fooled by the lighter formula! While the texture might be different, a light summer moisturizer will still deliver essential hydration. Look for ingredients like hyaluronic acid or aloe vera, which provide deep hydration without feeling heavy on the skin.

Switch To Gel Cleanser 

Cleansing is the cornerstone of any good skincare routine, and summer is no exception. It helps remove excess oil, sweat, dirt, and sunscreen buildup that can accumulate throughout the day. But just like your wardrobe gets lighter with the seasons, your cleanser needs a refresh too.

The Heavy Handshake: Thick cleansing creams, while great for winter’s dry conditions, can feel heavy and greasy on your skin during the summer. They can leave a residue, potentially clogging pores and leading to breakouts.

The Science of Sweat: Summer brings increased sweating, which helps regulate body temperature. However, thick creams can mix with sweat, creating an occlusive layer that traps oil and bacteria. This can exacerbate acne and leave your skin feeling congested.

Enter the Gel Cleanser: Gel cleansers are your summer skincare heroes. Their lightweight, water-based formula feels refreshing on your skin, effectively removing impurities without leaving a greasy residue. They’re gentle enough for daily use and won’t strip away your skin’s natural oils, which are important for maintaining a healthy moisture barrier.

Put Exfoliating Acids Aside 

As the temperature heats up, it’s incredibly tempting to exfoliate daily to reduce the risk of clogged pores. However, limiting your use of exfoliating acids over the next few months is hugely important.  

When over-used, exfoliating acids, such as salicylic acid and glycolic acid, can reduce the skin’s natural protection against the sun and can dehydrate your skin, making you more susceptible to skin damage.  

Exfoliating acids should be used in moderation and applied around once a week at most to avoid some nasty sunburn this summer. SPF should always be the last step in your morning skincare routine, so make sure you get your exfoliating out of the way before applying SPF products.  

Similarly, face scrubs should also be avoided over the next few months. While these products are a great way to remove dead skin cells, they can also increase your skin’s sensitivity to the sun, heightening the risk of skin damage.   

Ditch Cleansing Oils  

As the weather start to heat up, your face will naturally begin to produce more oil. As a result, avoiding cleansing oils over the next few months is recommended.  

Applying cleansing oils in warm weather will result in an excessive amount of oil, increasing your risk of a breakout. Because of this, it’s best to dial down during spring and stick to lighter products.  

As the evenings get lighter and the weather becomes warmer, summer is a great time to incorporate some change into your skincare routine. It’s time to ditch those thick winter creams and focus on getting that sought-after glow.  

Throughout summer, it’s important to incorporate lighter and more natural products into your routine to allow your skin to truly radiate thanks to the warmer weather. Now is the time to eliminate that winter dullness and brighten your skin with the help of this guide.

-A spokesperson for Fresha

• On 14 Jun 2024
• By Admin
• Health And Beauty
• 0 Comments

How To Maintain Your Goal Weight And Not Gain It Back

On the JJ Barnes Blog, after writing about improving my health and fitness for 2024, I decided to check out top tips for how to maintain your goal weight and not gain it back once you’ve achieved it!

Remember back in January when I declared 2024 the year I’d finally prioritize my health and fitness? Well, guess what? It’s actually been sticking! I’ve been feeling stronger, more energized, and nourishing my insides with loads of health food. But with all this progress, a new question popped into my head: how do I keep this momentum going? Sure, I smashed my initial goals, but what about maintaining them?

The problem is, once most people reach their fitness goals, they fling out everything they learned during the journey, and I want to avoid being one of them! Basically, it goes back to bad habits that got them to their previous weight in the first place. Seriously, this is far more common than you might think! It eventually gets to the point where some negative health effects happen,, too, such as needing to focus on a healthier gut, low energy, and even self-confidence, which can take a nose dive if you’re not careful. 

However, with the right mindset and strategies, you can maintain your weight loss and enjoy your new, healthier self without the fear of bouncing back. So, with all of that said, here’s what you need to know when it comes to keeping the weight off for you, all while still enjoying life!

Embrace a Balanced Lifestyle

One of the most common pitfalls after achieving weight loss is reverting to the old eating habits that led to weight gain in the first place. Instead of thinking of your weight loss journey as a temporary diet, embrace it as a permanent lifestyle change. But you have to understand that diets are often restrictive and not sustainable long-term. 

Instead, focus on eating a balanced diet that includes a variety of foods. During the weight loss journey, you most likely learned all about this, but you should have been incorporating plenty of fruits, vegetables, lean proteins, and whole grains- basically whole foods and next to no processed foods, right?

But that’s not all, though. Do you pay attention when you’re full? If you’ve been on weight loss injections or even medications, you may have started to pay more attention to fullness. When you’re full, you’re full. You shouldn’t feel the pressure to clear your plate, and you shouldn’t have eyes that are bigger than your stomach, either. 

So, the second you’re feeling full, it’s best to stop eating and save your food for later. This is probably the biggest thing to pay attention to as diet and the full feeling are usually what causes unhealthy habits to come back and to make the weight come back too.

You Need to Keep Moving

Exercise shouldn’t stop just because you’ve reached your goal weight- another major mistake that people make! You have to understand that regular physical activity is crucial for maintaining weight loss and overall health. So, it’s best to just find an exercise routine that you enjoy, whether it’s walking, cycling, swimming, or dancing. The more you enjoy it, the more likely you are to stick with it. 

So, if you already found one you love, then keep at it! It’s going to massively help with preventing any weight gain. Ideally, you’re going to want to aim for at least 30 minutes of moderate-intensity exercise most days of the week. Incorporating strength training can also be beneficial as it helps build muscle mass, which can boost your metabolism and help you burn more calories even at rest.

Monitor Your Weight Gain Regularly

While you don’t need to be obsessed with the scales, keeping an eye on your weight can help you catch any small gains before they become significant. Again, it’s about preventing yourself from slipping back into any unhealthy habits. So, weigh yourself once a week at the same time of day to get an accurate picture. This can help you stay accountable and make adjustments to your diet and exercise routine if you notice the numbers creeping up.

How Have You Been Managing Stress?

It’s not just thinking, “Oh, I can eat this, and I’ll still stay skinny.” Sure, this is one reason why people gain weight, but it’s also about stress. Actually, stress can be a significant trigger for overeating and weight gain. So, it’s really important to find healthy ways to cope with stress, such as practicing mindfulness, meditation, or yoga. These are just three examples, but you can’t use food or alcohol as a means to cope with stress; it’s honestly a really bad idea. Instead, it’s best to just have regular physical activity, socializing with friends and family, or even engaging in a hobby, which can also help reduce stress levels.

Don’t Skip Meals

So, for some people, it’s not the mindset of eating whatever they want and they’ll maintain their weight; it’s the other way around. They think that skipping meals will help keep them skinny. But honestly, skipping meals, especially breakfast, can lead to overeating later in the day. So, no matter how tempting it might be to keep that slim figure, you’re seriously better off focusing more on eating regular meals. 

For example, you should start your day with a nutritious breakfast that includes protein, healthy fats, and whole grains. Eating regular, balanced meals keeps your metabolism running smoothly and helps you maintain steady energy levels throughout the day.

It’s Best to Keep Planning Your Meals

Alright, so it’s pretty common to see a nutritionist or even buy meal kits when you’re losing weight (such as Slim Fast, Weight Watchers, Atkins, etc.), so there are a lot of options out there. But for the most part, when someone reaches their goal weight, they think they can stop planning their meals altogether. But you built up a habit of planning your meals and planning your meals was exactly what helped you out. So why stop that? 

So, think of it this way, by planning your meals ahead of time, you can ensure that you have healthy options available and are less likely to resort to unhealthy convenience foods. Take some time each week to plan your meals and snacks, and prepare what you can in advance. This not only helps you stay on track but can also save you time and money.

Get Enough Sleep

Did you know that lack of sleep can affect your hunger hormones? That’s right, this can actually make you feel hungrier and more likely to overeat. So it’s best to just try and aim for 7-9 hours of quality sleep each night. Do you have a regular sleep cycle?

• On 12 Jun 2024
• By Admin
• Health And Beauty, Mental Health
• 0 Comments

How To Reduce Screen Time Before Bed

On the JJ Barnes Blog, I discover the true damage of screen time before bed, and top tips for how to reduce it and break the habit.

Screen Time Before Bed

Confession time: my phone is basically an extension of my arm. I check it first thing in the morning, and let’s be honest, it’s usually the last thing I see before drifting off (or not-so-drifting-off) to sleep. For various reasons I struggle with my sleep, and I’m sick of waking up feeling groggy, so I decided it was time to find out if screen time before bed is as big a part of the problem as I fear it is.

I’m not alone with this bad habit. According to a YouGov study on sleep, 87% of Britons say they look at their phone or tablet within an hour before going to bed, with 25% claiming they look at their phone immediately before going to sleep. On top of this, 74% of people say they keep their phones in the bedroom at night. 

To help me understand the damage of screen time before bed, and why I really should tackle it, experts at Brown’s CBD have sent over a list of negative consequences that late-night screen time can have on your sleep, mood, and overall health. 

Reasons To Quit Screen Time Before Bed

While the blue light emitted from electronic devices has often been attributed to things such as sleep disruption, research suggests a broader negative impact.

Cognitive impairment 

The blue light emitted from your device’s screen is part of the light spectrum most active in your sleep cycle. When stimulated, this part of the brain suppresses the production of the sleep hormone melatonin, making it difficult for people to switch off at night.  

The resulting sleep deprivation from this stimulation can lead to excessive daytime sleepiness and a loss in concentration that can hinder the ability to perform basic daily tasks, more commonly known as ‘brain fog’. 

Poor physical health 

Skimping on sleep due to late-night scrolling can cause a ripple effect that can pose profound long-term health implications. Sleep deprivation has been linked to a myriad of physical health issues, including high blood pressure, heart disease and obesity.  

Poor sleep quality is known to negatively impact hormones that regulate everything from blood sugar to appetite. 

Depression, stress, and anxiety 

While not explicitly focused on late-night scrolling, research conducted over the last few years has suggested a strong link between depression and prolonged periods of screen time, especially in adolescents.  

A 2023 study conducted by The Yale School of Medicine reported that more than 5,000 9–10-year-olds’ time spent on digital technology directly correlated to the likelihood of developing anxiety and depression within a couple of years.  

How To Reduce Screen Time Before Bed

Whilst there are many consequences strongly associated with late-night screen time, there are also many ways to combat the urge to reach for your phone before bed.  

Establish a nighttime routine 

Switching off your devices a few hours before bed allows your brain to de-stress and prepare for sleep. Replacing screen time with calming bedtime rituals such as taking a bath, reading, or engaging in light exercise can help signal to your body that it’s time for bed. 

Utilise digital detox tools 

Ironically, you can actually use your devices to help support your sleep routine, by utilising a wide range of apps and functions. Features such as ‘sleep mode’ can help reduce blue light and block notifications to help your brain de-stress before sleep.  

There is also a wide range of apps available, such as Headspace or Calm, that you can use to establish better nighttime routines by providing features such as guided meditation sessions to help unwind in the evening. 

Re-evaluate your sleep environment 

Simple changes to your sleep environment can have a significant impact on the quality of sleep you get. Getting rid of electronic stimuli and light-emitting devices can help eliminate potential distractions and remove the temptation to use your devices late at night.  

Optimising comfort, using black-out blinds, and wearing earplugs to bed are other great ways to improve your sleep routine. 

Natural sleep remedies 

Using CBD products is a proven way to help support your sleep routine. The calming properties of CBD can support better quality sleep; this can also help indirectly by addressing underlying health issues such as pain or stress. 

Essential oils such as lavender and chamomile are also known for their calming properties. Diffusing these oils or applying them topically to the skin (after diluting) can help create a peaceful environment and promote better quality sleep. 

Sleep

Swapping the blue glow of your laptop or phone for a relaxing bedtime routine is an investment in your overall health. The issues in your sleep that are worsened by late-night screen time can lead to a vicious cycle, ultimately increasing the risk of serious health problems later in life.

Creating a sleep-conducive environment and using natural sleep remedies such as CBD and essential oils can help break this cycle and positively contribute to your overall health.

-Laurence Brown, director of Brown’s CBD

Sources: 

·        https://yougov.co.uk/health/articles/42947-yougov-sleep-study-part-four-impact-screens-lights?redirect_from=%2Ftopics%2Fhealth%2Farticles-reports%2F2022%2F06%2F29%2Fyougov-sleep-study-part-four-impact-screens-lights 

·        https://www.cdc.gov/nccdphp/dnpao/multimedia/infographics/getmoving.html 

·        https://www.sutterhealth.org/health/sleep/screens-and-your-sleep-the-impact-of-nighttime-use 

·        https://www.psychologytoday.com/us/blog/shame-nation/202203/how-screen-time-is-harming-teenagers-mental-health-0 

·        https://medicine.yale.edu/news-article/yale-study-probes-connection-between-excessive-screen-media-activity-and-mental-health-problems-in-youth/
https://www.headspace.com/ 

·        https://www.calm.com/ 

• On 29 May 2024
• By Admin
• Health And Beauty, Mental Health
• 0 Comments

The Best Natural Sleep Remedies

On the JJ Barnes Blog, I check out the best natural sleep remedies and how they work in an effort to fight insomnia and get a healthier mind.

We all know that a proper sleep routine is essential for overall health and wellbeing, yet millions of us Brits are struggling to get a good night’s rest. If, like me, you’re one of them, then this is the post for you.

If you’ve spent yet another night spent staring at the ceiling, counting sheep (or cracks in the plaster), battling insomnia and yearning for a good night’s sleep, you might be considering sleeping pills as a way to finally rest. However, there’s a treasure trove of natural sleep remedies waiting to be explored, offering a safe and effective way to lull you into dreamland, so you can finally wake up feeling refreshed.

New research by wellness experts at Brown’s CBD measured the average monthly search volume for terms related to various sleep remedies over the past 12 months, such as ‘ashwagandha sleep’ and ‘valerian root pills for sleep’, to determine the UK’s favourite natural sleep remedies. I’ll look at each one and why it works, to help you make the right choice for your bedtime.

Natural sleep remedies can be a wonderful first line of defence for those struggling with occasional sleeplessness. From calming herbs such as ashwagandha, to essential oils like lavender, there are a variety of options available that can be consumed in various ways, meaning there is often a solution that suits everyone. The key is to find what works best for you, and create a consistent routine that promotes a restful night’s sleep.

-Lawrence Brown, CEO of Brown’s CBD

The Best Natural Sleep Remedies

Magnesium

Magnesium takes the title of the UK’s most popular natural sleep remedy, with an average monthly search volume of 17,187.

Magnesium acts as a natural relaxant, helping to quiet the nervous system and ease feelings of anxiety or tension that can interfere with sleep.

Magnesium also plays a role in muscle function. By promoting relaxation in your muscles, it can contribute to a feeling of overall ease and comfort, making it easier to drift off to sleep.

It’s important to note that while magnesium may be helpful for some people with sleep issues, it’s not a guaranteed cure-all.

Melatonin

Melatonin ranks second on the list, with an average monthly search volume of 6,663. Think of melatonin as your body’s internal conductor, orchestrating your sleep-wake cycle (circadian rhythm) in response to light and darkness. As darkness falls, melatonin production increases, sending signals to your body that it’s time to wind down and prepare for sleep. Melatonin levels naturally peak in the middle of the night, promoting deeper, more restorative sleep.

Taking melatonin supplements at the appropriate time can help reset your internal clock and realign your sleep-wake cycle with the new light-dark environment.

Some studies suggest melatonin supplements might improve overall sleep quality, leading to deeper, more restful sleep. This can leave you feeling more energized and refreshed in the morning.

Valerian Root

Placing third on the list is valerian root, with an average monthly search volume of 3,964. This popular herbal remedy comes from the Valeriana officinalis plant, and its sleep-promoting properties have been used for centuries in traditional medicine.

Valerian root may interact with certain neurotransmitters in the brain, like GABA, which plays a role in relaxation and sleep regulation. By influencing these pathways, valerian root might promote a sense of calm and ease, making it easier to drift off to sleep.

Some studies suggest valerian root might not only help you fall asleep faster but also improve the quality of your sleep. This could mean experiencing deeper, more restorative sleep cycles, leaving you feeling more refreshed in the morning.

Lavender

Ranking fourth is lavender, which has an average monthly search volume of 1,585. Lavender oil produces a calming aroma, known to promote relaxation and reduce anxiety. Our sense of smell is a powerful pathway to the brain, and lavender oil interacts with this system to promote relaxation and sleep.

Lavender oil’s calming properties might extend to reducing anxiety, a common culprit behind sleep disturbances. By promoting a sense of peace and tranquility, lavender oil can create a more sleep-conducive environment.

Some studies suggest lavender oil may not only help you fall asleep faster but also improve the quality of your sleep. This could mean experiencing deeper, more restorative sleep cycles, leaving you feeling more refreshed in the morning.

Diffusing lavender oil creates a calming atmosphere in your bedroom. The gentle scent will fill the air as you unwind before bed.

L-Theanine

L-Theanine ranks as the UK’s fifth most favourite sleep remedy, with an average monthly search volume of 1,417. This amino acid is found in green tea and has been shown to increase levels of calming neurotransmitters like GABA in the brain. GABA plays a crucial role in promoting relaxation and reducing anxiety, both of which can significantly impact sleep quality.

Green tea also contains a small amount of caffeine, but unlike the jittery feeling you might get from coffee, L-Theanine seems to work synergistically with caffeine. This means L-Theanine may counteract some of the negative sleep effects of caffeine, allowing you to experience the alertness benefit without the sleep disruption.

Incorporate your green tea into a relaxing bedtime routine. Dim the lights, curl up with a good book, and savor the calming effects of the L-Theanine.

Glycine

Placing sixth in the ranking is glycine, with an average monthly search volume of 1,033. Glycine is another amino acid that has been linked to aiding sleep. Our body temperature naturally dips slightly as we prepare for sleep. By promoting a cooler body temperature, glycine works by mimicking the body’s natural pre-sleep cooling process, promoting the production of calming neurotransmitters.

Serotonin, a neurotransmitter often associated with mood regulation, also plays a role in sleep. Studies suggest glycine may increase serotonin levels in the brain, potentially promoting feelings of calmness and relaxation, easing the transition to sleep.

Glycine acts as a mild inhibitory neurotransmitter, meaning it helps to quiet down nerve activity in the brain. This calming effect can be particularly helpful for those struggling to quiet a racing mind before bed.

Ashwaghanda

Ashwaghanda ranks as the UK’s seventh favourite natural sleep remedy, with an average monthly search volume of 925.

Chronic stress is a major sleep disruptor. Ashwagandha’s adaptogenic properties may help regulate stress hormones like cortisol, promoting a sense of calm and relaxation, making it easier to fall asleep. Ashwagandha’s potential calming effect might also extend to reducing anxiety, creating a more peaceful and sleep-conducive state of mind.

Studies suggest Ashwagandha may not only help you fall asleep faster but also improve the overall quality of your sleep. This could mean experiencing deeper, more restorative sleep cycles, leaving you feeling more energized in the morning.

Passionflower

Ranking eighth is passionflower, with an average monthly search volume of 495. Passionflower, or Passiflora incarnata, boasts a long history of use as a natural remedy for anxiety and sleep issues.

Passionflower may interact with certain neurotransmitters in the brain, like GABA, which plays a role in relaxation and sleep regulation. By influencing these pathways, Passionflower might promote a sense of calm and ease, making it easier to drift off to sleep. This could lead to not only falling asleep faster but also experiencing deeper, more restorative sleep cycles.

Anxiety is a major culprit behind sleep problems. Passionflower’s potential calming effects might extend to reducing anxiety, creating a more peaceful and sleep-conducive environment.

Chamomile

Ninth on the list is chamomile, with an average monthly search volume of 474. Traditionally consumed in a tea, chamomile’s calming properties are believed to come from the antioxidant apigenin, which may interact with brain receptors to induce sleepiness.

There’s some evidence that chamomile might interact with GABA, a neurotransmitter that promotes relaxation and sleep regulation. By influencing these pathways, chamomile tea could ease you into a gentle slumber.

Chamomile tea offers a gentle and relaxing way to promote better sleep. The combination of its calming properties and the soothing ritual of brewing a cup can create a sleep-conducive environment.

Hops

Rounding off the top 10 is hops, with an average monthly search volume of 177. More commonly known for being an essential component in the beer brewing process, the hops flower may promote better sleep through producing a calming compound called xanthohumol. Hops tea, brewed from these fragrant flowers, might be the natural sleep aid you’ve been searching for.

Hops contain compounds called alpha-acids and beta-acids, which are thought to interact with the central nervous system, promoting relaxation and sleepiness. Sipping on hops tea before bed may help quiet your mind and ease you into a calmer state.

Hops tea can be particularly effective when combined with valerian root, another natural sleep aid. Studies suggest this combination might work synergistically to improve sleep quality.

Methodology 

Google Keyword Planner was used to analyse the search volume of sleep-remedies and sleep associated terms over the past 12 months within the UK. Results were ranked by weighing the volume of search terms, against the population. 

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• On 24 May 2024
• By Admin
• Food And Drink, Health And Beauty, Mental Health
• 0 Comments

8 Habits That Can Extend Your Life

On the JJ Barnes Blog, I check out the top 8 habits that can extend your life and how to incorporate them into your daily routine.

Living a long and healthy life would mean I get to be there to watch my children, and any future grandchildren, grow up. It would mean I get more time to spend time doing things I enjoy, eat food I like, and visit countries I want to explore. Accepting fate can often intervene and crash a bus into plans for longevity, I wanted to learn about habits I can introduce to my life that will give me the best chance of extending my life and sticking around for as long as possible.

I’m not interested in fad diets or grueling workout routines. I’m talking about practical, sustainable habits that can be seamlessly woven into your daily life, from the power of a good night’s sleep to the importance of social connection.

To help me out, Richard Smith-Bernal, founder of The Juice Smith, sent over the top 8 habits that can extend your life, and they might be simpler than you previously believed.

What Are The Eight Habits?

A study from the American Society of Nutrition released last year highlighted the habits that dramatically correlated with living a long life. By adopting the following eight habits from the day you turn forty, next year for mee eep, you can increase your lifespan by twenty-four years for men and twenty-one years for women:

1. Not abusing opioids
2. Not smoking tobacco (including vaping)
3. No alcoholism or regular binge drinking
4. Managing stress
5. Having positive social relationships
6. Eating a healthy diet
7. Sleeping well
8. Getting regular physical exercise 

Some may seem obvious, but many of these items are life-long habits that can be hard to develop and stick to. So, how do you begin to actually implement them?

1. Diet

Maintaining a healthy diet for a long life is all about finding a sustainable balance you can enjoy, not about feeling deprived. Here’s how to swap restriction for delicious exploration:

Think Abundance, Not Elimination

Instead of focusing on what you can’t have (sugary treats, processed foods), shift your mindset towards adding more vibrant, nutrient-rich options to your plate. This way, you’ll naturally crowd out less healthy choices.

Start Small, Celebrate Wins

Change takes time. This week, challenge yourself to incorporate an additional vegetable serving into every meal. It could be a handful of spinach in your morning smoothie, roasted broccoli with lunch, or a side salad with dinner. Next week, introduce a new type of seed or nut like chia seeds in your oatmeal or almonds in your afternoon yogurt. Celebrating these small wins keeps you motivated and fosters a sense of accomplishment.

Explore the Rainbow on Your Plate

Nature’s candy aisle is overflowing with colorful fruits and vegetables, each packed with unique vitamins, minerals, and antioxidants that contribute to overall health. After mastering the art of incorporating more veggies, choose a new “superfood” fruit each week. Think vibrant berries rich in antioxidants, juicy oranges bursting with vitamin C, or a handful of cherries packed with heart-healthy benefits.

Remember, it’s okay to indulge occasionally, so don’t be too hard on yourself if you slip up. The key is to strive for balance and consistency in your eating habits.

-Richard Smith-Bernal

2. Sleep

Getting enough quality sleep is a cornerstone of living a long and healthy life. But let’s be honest, between work deadlines, social commitments, and the ever-present allure of our devices, achieving a perfect eight hours can feel like a distant dream. The good news is, you don’t necessarily need to overhaul your entire schedule to reap the benefits of restful sleep. Here’s how to prioritize the quality of your sleep within the time you have:

Craft a Calming Countdown

Our bodies thrive on routine. Establish a relaxing wind-down ritual 30-60 minutes before bedtime. This could include taking a warm bath, reading a book (not on a screen!), or practicing gentle stretches or yoga poses. These activities signal to your body that it’s time to transition from alert mode to sleep mode.

Tame the Tech Tyrant

The blue light emitted from electronic devices disrupts the production of melatonin, a hormone essential for sleep regulation. Power down your phone, laptop, and tablet at least an hour before bedtime. Opt for a low-tech alternative like reading a book by dim light or listening to calming music.

Craft a Sleep Sanctuary

Your bedroom should be a haven for sleep, not a battleground against distractions. Ensure your room is cool, dark, and quiet. Invest in blackout curtains to block out light, and consider using earplugs or a white noise machine to minimize disruptive sounds.

Embrace the Power of Relaxation Techniques

If worries or anxieties keep you up at night, try incorporating relaxation techniques into your bedtime routine. Simple deep breathing exercises, progressive muscle relaxation, or guided meditation can effectively calm your mind and prepare you for sleep.

By reducing your exposure to blue light and minimising stimulation, your body can naturally ease into a state of drowsiness earlier, leading to a more restful and rejuvenating sleep.

-Richard Smith-Bernal

3. Exercise

Incorporating regular physical activity into your life is one of the most powerful ways to invest in your long-term health and longevity. But let’s face it, the idea of spending hours on a treadmill or battling through weightlifting sets might not exactly spark joy for everyone. The key to making exercise a sustainable habit (and reaping its amazing benefits) is to find activities you genuinely enjoy. Here’s how to transform exercise from a chore to a source of movement magic:

Discover Your Exercise Personality

Not everyone thrives in a gym environment. Explore different activities to find your perfect fit. Do you crave the social interaction of a group fitness class like Zumba or spin? Perhaps the quiet contemplation of yoga or Pilates resonates more deeply. Maybe you’d enjoy the challenge and thrill of rock climbing or the camaraderie of a local sports league.

Make it Multi-Tasking Magic

Who says exercise can’t be productive? If you’re short on time, combine your workout with another activity you already enjoy. Listen to your favorite audiobooks or podcasts while taking a brisk walk or jog outdoors. Turn your daily commute into a mini-adventure by cycling or scootering to work. These small changes can make exercise feel less like a chore and more like a seamlessly integrated part of your day.

Embrace the Great Outdoors

Nature provides a fantastic (and free!) gym. Hiking, swimming, kayaking – the possibilities are endless. Exercising outdoors not only provides a dose of fresh air and sunshine but can also boost your mood and reduce stress. Grab a friend or family member and turn your workout into a fun social outing.

Start Small and Celebrate Wins

Don’t try to overhaul your entire routine overnight. Begin with small, achievable goals. This could be a 20-minute walk three times a week or a dance session in your living room to your favorite playlist. As you build endurance and confidence, gradually increase the duration or intensity of your workouts. Celebrating your achievements, no matter how small, will keep you motivated and on track.

By finding activities that bring you pleasure, you’ll be more likely to stick with them.

-Richard Smith-Bernal

4. Not Abusing Opioids 

This one may seem obvious or completely avoidable, but with opioid epidemics sweeping through communities over the past decade, it’s becoming more challenging to avoid. In fact, most who get swept up in an opioid addiction initially start on benign prescribed opioid-based painkillers for medical reasons. 

Fifty million people were prescribed opioids last year in the UK alone. The opioid death rate increased more than ten times in the last ten years in the USA, and similar increases occurred in the UK and Canada. 

Don’t take any prescription from your doctor lightly. Talk with your doctor about the risks of opioids and find a plan that balances your need for pain relief with the dangers at hand. And if you find yourself having a hard time getting off the prescription, seek help – the earlier, the better. 

5. Avoiding Alcoholism And Binge Drinking 

While enjoying a drink with friends or unwinding with a glass of wine after a long day can be a part of a balanced lifestyle, excessive alcohol consumption can significantly impact your health and longevity. Binge drinking, defined as consuming enough alcohol in a short period to raise your blood alcohol content (BAC) to 0.08% or above, is particularly detrimental. The exact number of drinks that constitute binge drinking can vary depending on factors like body weight, metabolism, and gender. For reference, the UK government defines binge drinking as six drinks for women and eight drinks for men within a single session, while the US standard is typically four drinks for women and five for men over two hours.

The good news? Curbing your alcohol intake and avoiding binge drinking is more manageable than you might think. Here are some practical steps to incorporate into your life:

Embrace Alcohol-Free Alternatives

The world of non-alcoholic beverages has exploded in recent years. Explore delicious craft beers, sparkling wines, and innovative cocktails that tantalize your taste buds without the alcohol content. Many restaurants and bars now offer dedicated menus of these flavorful options, so you can still enjoy the social aspects of drinking without compromising your health goals.

BYOB (Bring Your Own Beverage)

Don’t feel pressured to stick to alcoholic drinks at social gatherings. Consider bringing your own sparkling water or fancy juice to add a festive touch. You can even create your own signature non-alcoholic cocktail recipe to share with friends, proving that socializing can be just as fun without the booze.

Hydration is Your Hero

Alcohol dehydrates your body, which can exacerbate feelings of fatigue and contribute to headaches. Make water your go-to beverage throughout the evening, alternating between alcoholic drinks and glasses of water. Staying hydrated will help you feel better and might even encourage you to slow down your alcohol consumption naturally.

Find Fun in Alternatives

Think beyond alcohol when it comes to socializing. Plan activities that don’t revolve around drinking, like attending a sporting event, checking out a live music performance, or hosting a game night with friends. Explore your hobbies and interests, and discover new ways to connect with others that leave you feeling energized and fulfilled.

Focus on the Benefits

Shift your mindset. Instead of focusing on deprivation, remind yourself of the positive changes you’ll experience by cutting back on alcohol. Improved sleep, clearer thinking, and increased energy levels are just a few of the rewards that come with a healthier lifestyle.

With alcohol being such a prominent part of our culture, many underestimate the strong connection it has to chronic disease. It’s never too late to reevaluate your relationship with alcohol.

-Richard Smith-Bernal

6. Avoiding Tobacco 

For decades, the health community has been clear – smoking is a major threat to your long-term health. Cigarettes contain a cocktail of over 7,000 chemicals, many of them carcinogenic (cancer-causing) and linked to a plethora of health problems. With the rise of e-cigarettes (vapes), a new player has entered the scene, often marketed as a “safer” alternative. However, this portrayal can be misleading.

Here’s why protecting your lungs from harmful substances, whether traditional cigarettes or trendy vapes, is crucial for a long and healthy life:

The Dangers of Deception

While some e-cigarettes might not contain tobacco, many still contain nicotine, the highly addictive ingredient in cigarettes. Nicotine raises your blood pressure, increases your heart rate, and can harm brain development in young people. Additionally, the long-term health effects of inhaling the various flavorings and chemicals found in vape liquids are still largely unknown, posing a potential risk to your respiratory system.

Beyond the Hype

Vapes often come in sleek, colorful designs and fruity flavors, which can downplay the very real health risks they pose. Don’t be fooled by the marketing tactics. Any product that involves inhaling foreign substances into your lungs has the potential to damage this vital organ.

Prioritizing Your Lungs

Your lungs are the workhorses of your respiratory system, responsible for bringing oxygen into your body and removing carbon dioxide. Protecting them from harmful chemicals is paramount for your overall health. A healthy respiratory system translates to better stamina, improved energy levels, and a reduced risk of chronic lung diseases like COPD (Chronic Obstructive Pulmonary Disease).

E-cigarettes are not the solution to a smoking problem. Talk to a doctor about other ways to ease off of a nicotine addiction that don’t include harming your lungs.

-Richard Smith-Bernal

7. Positive Social Relationships

Building and maintaining positive social relationships throughout life is crucial for our well-being. Recently, the United States Surgeon General raised concern about a “loneliness epidemic,” which became even more pronounced during the Covid-19 pandemic. Loneliness can have severe consequences for both physical and mental health, including increased stress, depression, and even a higher risk of certain chronic illnesses.

Fortunately, there are many ways to combat loneliness and cultivate meaningful connections with others. One option is volunteering your time and skills to help others in your community. Volunteering not only allows you to make a positive impact but also provides opportunities to meet like-minded individuals who share your interests and values. You can also discover other social activities in your community, such as local sports leagues or art classes. 

Technology can also be a valuable tool for finding and maintaining social connections. Online resources such as meetup groups and social networking platforms provide opportunities to connect with people who share your interests or hobbies. Additionally, there are now apps specifically designed to help individuals find platonic friendships, functioning similarly to dating apps but focused on fostering non-romantic relationships.

8. Managing Stress

Stress. It’s a part of life, but letting it become a constant companion can wreak havoc on your health and well-being. Chronic stress weakens your immune system, increases your risk of heart disease, and can even contribute to mental health struggles like anxiety and depression. The good news? You have the power to manage stress and prevent it from taking control. Here’s how incorporating healthy habits can become your personal stress-fighting toolkit:

Fuel Your Body Right

The food you eat directly impacts your energy levels, mood, and overall resilience to stress. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides your body with the essential nutrients it needs to function optimally. Say goodbye to processed foods and sugary treats that can contribute to mood swings and energy crashes. By nourishing your body with healthy choices, you’re laying the foundation for a calmer, more stress-resistant you.

Move Your Body, Manage Your Mood

Exercise isn’t just about physical fitness; it’s a potent stress-buster. Physical activity releases endorphins, those feel-good chemicals that elevate your mood and combat stress hormones. Find an activity you enjoy, whether it’s a brisk walk in nature, a heart-pumping dance class, or a relaxing yoga session. Even just 20-30 minutes of moderate exercise can significantly reduce stress levels and leave you feeling more centered and energized.

The Power of Positive Connections

Humans are social creatures, and strong social connections are vital for emotional well-being. Spend time with loved ones who support and uplift you. Develop a network of friends who share your interests. Social interaction provides a sense of belonging, reduces feelings of isolation, and offers a buffer against stress. Don’t be afraid to reach out for help from friends, family, or a therapist if you’re feeling overwhelmed.

Sleep: Your Stress Sanctuary

Chronic sleep deprivation can exacerbate stress and make it harder to cope with challenges. Aim for 7-8 hours of quality sleep each night. Develop a relaxing bedtime routine to wind down before sleep. Create a sleep-conducive environment in your bedroom – cool, dark, and quiet. By prioritizing quality sleep, you’re giving your body and mind the rest they need to recharge and face stress with renewed resilience.

Think of it as a two-in-one package. Each positive habit you incorporate contributes to both your overall well-being and your ability to cope with stress.

-Richard Smith-Bernal

The Power Of One

Another key finding of the study is that adopting just one of these habits can increase your lifespan. Earlier is better, but adopting just one of these habits in your 40s, 50s, 60s, or even in your 90s makes a difference. 

It’s never too late to make a positive change in your health. Give yourself grace and ease into positive habits over time.

-Richard Smith-Bernal

About The Juice Smith

The Juice Smith is a health-focused company founded by Richard Smith-Bernal in 2013 with a mission to promote wellness through unprocessed, natural foods. They offer a diverse range of products, including cold-pressed juices, raw treats, dehydrated snacks, and wellness items, all made in-house using high-quality ingredients. Committed to quality, craftsmanship, and community, The Juice Smith emphasises organic sourcing, cold-press juicing, and a collaborative approach to health and sustainability.

Methodology:

The study from the American Society of Nutrition:

https://www.eurekalert.org/news-releases/995553

Stats on chronic disease deaths:
https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases#:~:text=Key%20facts%201%20Noncommunicable%20diseases%20%28NCDs%29%20kill%2041,in%20low-%20and%20middle-income%20countries.%20…%20M%C3%A1s%20elementos

Opioid use in the UK:
https://www.gov.uk/government/statistics/substance-misuse-treatment-for-adults-statistics-2022-to-2023/adult-substance-misuse-treatment-statistics-2022-to-2023-report#trendsover-time

https://www.priorygroup.com/blog/opioids-understanding-the-current-state-in-the-uk#:~:text=Last%20year%20alone%20in%20the%20UK%3A%201%2050,greater%20usage%20of%20opioids%20amongst%20the%20socially%20disadvantaged

Binge drinking definition UK:
https://www.gov.uk/government/publications/delivering-better-oral-health-an-evidence-based-toolkit-for-prevention/chapter-12-alcohol

Social connection study:
https://www.hhs.gov/surgeongeneral/priorities/connection/index.html?utm_source=osg_social&utm_medium=osg_social&utm_campaign=osg_sg_gov_vm

• On 21 May 2024
• By Admin
• Health And Beauty, Travel
• 0 Comments

How To Avoid Back Pain When Driving

On the JJ Barnes Blog, as I have struggled with back pain all my life, and had to give up many activities thanks to the damage, I decided to check out how to avoid back pain when driving.

For as long as I can remember, back pain has been a shadow hanging over me. It’s forced me to give up sports and dance classes, seen me having hours and hours of physiotherapy, and I’ve even been hospitalised with the pain. Quite frankly, it’s a bloody nuisance. However, as long as I’m careful, I’ve become quite adept at avoiding the twinges after years of learning how to get by.

However, recently I’ve found that driving has started leaving me sore. While it’s not yet dangerous, I definitely don’t want to have to give up my car, and really, who hasn’t at some point emerged from a long drive feeling like a pretzel gone wrong?

Join me as I delve into the world of back-friendly driving, exploring tips, tricks, and expert advice so that maybe, just maybe, we can reclaim the freedom of the open road (or at least, the supermarket carpark) – pain-free!

To help me out, Dr. Tony Nalda, who leads the Scoliosis Reduction Center, has sent over his expert strategies to help make your next road trip a journey free from the burden of back pain.

Ergonomics And Posture

The foundation of a pain-free drive lies in proper posture. Imagine a straight line running from your earlobe through your shoulder and hip. This is your ideal alignment. Adjust your seat so your knees are slightly bent and your thighs are well-supported.

The way you grip the steering wheel can significantly impact your back. Hold the wheel at the 3 and 9 o’clock positions, keeping your elbows slightly bent. This distributes pressure evenly across your shoulders and prevents neck strain.

Ensuring your driving environment is set up for optimal spinal support is key. Our lower backs crave support, and this is where an ergonomic back pillow becomes your knight in shining armor. Look for a pillow that fills the curve of your lumbar spine, promoting proper posture and reducing strain. Choose a firm yet comfortable material that won’t flatten over time. You should also adjust your seat and steering wheel to give you better driving posture.

Invest in an ergonomic seat cushion specifically designed for lumbar support. An ideal seat cushion supports the natural curve of your spine, reducing pressure on the lower back and promoting a more comfortable posture.

-Dr Nalda

Breaks Are More Than Pit Stops

Sitting for long stretches tightens your muscles and compresses your discs. Breaking up the journey with short bursts of movement works wonders. A quick walk around the petrol station, some stretches by the car, or even a few jumping jacks can make a world of difference. These breaks are crucial for preventing stiffness and improving blood circulation, and frequent breaks not only alleviate physical strain but also refresh your mind for a safer drive.

Aim for a pit stop every 2-3 hours, or even more frequently if you’re prone to back pain. Listen to your body – if you start to feel achy or stiff, that’s your cue to pull over.

Plan your breaks wisely. Get out, stretch, and walk around. You can also engage in simple exercises like knee-to-chest stretches or seated twists to keep your back flexible.

-Dr Nalda

Stretching On-The-Go

Simple stretches can be done right in your car. Neck rolls, shoulder stretches, and seated forward bends can release tension and improve circulation, providing relief even when you’re on the move. These stretches enhance flexibility and prevent stiffness during extended drives, but make sure they don’t affect your concentration on the road. Include deep breathing exercises to promote relaxation and reduce stress, contributing to an overall pain-free experience.

Gently turn your head to one side, bringing your ear towards your shoulder. Hold for 10 seconds, then repeat on the other side. Avoid any jerky movements.

Slowly lower your chin to your chest, feeling the stretch in your neck and upper back. Hold for 10 seconds, then slowly return to a neutral position.

With relaxed shoulders, roll them forward in a circular motion for 10 repetitions. Then, reverse the direction and roll them backward for another 10 repetitions.

By incorporating these expert tips into your journey, you can steer clear of back pain and arrive at your destination feeling rejuvenated. Driving should be an enjoyable experience, not a painful one.

-Dr Nalda

About The Scoliosis Reduction Center

The Scoliosis Reduction Center is focused on treating your scoliosis in the most patient-centred and effective manner possible. The key differentiation between Dr. Nalda and other types of scoliosis treatment is that he takes a conservative intensive approach, which differs from traditional treatment approaches. No other brand has specific guidelines outside of that currently.

Dr. Tony Nalda leads the Scoliosis Reduction Center.