With a decrease in sunshine and the days gradually becoming shorter, winter is truly a time of change, While it is impossible to avoid catching colds and bugs, there are steps you can take to help you perform at your best. Below, Checklist provides health and wellbeing tips for winter that can be easily implemented into your daily routine, to help guide you through the coming months.

Vitamin D supplements

Taking a vitamin D supplement is one basic but important change you can make to care of your health. This is incredibly important during winter, when many people simply do not get enough sunlight. The body creates vitamin D from direct sunlight on the skin when outdoors, and it is difficult for most people in the UK to get enough through these natural sources, due to little or no sunshine exposure.

Individuals with darker skin – for example those from an African, African-Caribbean or south Asian background – may also not produce enough vitamin D from sunlight.

Taking a daily vitamin D tablet can help to offset health issues caused by lack of sunlight, as well as provide numerous benefits. Designed to support good immune function, vitamin D promotes intestinal calcium absorption and helps maintain adequate blood levels of calcium and phosphorus.

Become more active

As the days grow colder and shorter, many individuals tend to become less active. Even those who were frequent gym goers and generally active may exercise less frequently.

For those bold enough to brave the change in temperatures and hit the gym, go for a run (or partake in any form of exercise), you will reap a whole host of benefits. A number of studies have shown that exercising releases endorphins and can help to reduce high stress and anxiety levels, alongside the physical benefits that many individuals see after a prolonged period of exercise. Why not consider a lunchtime workout, if you know the dark mornings and evenings are going to hamper your usual workout regime.

There are also many tried and tested supplements people can take, to aid in their exercise regiment. Magnesium contains several health benefits. It has shown to help with recovery and muscle contraction and have a positive influence on blood pressure. Beta-alanine also possesses numerous health benefits. A naturally occurring beta amino acid, it is designed to help with endurance and possibly building muscle, as well as to aid in buffering lactic acid to resist fatigue and get you through those last few reps.

Embrace the outdoors

As a follow on to the previous point, people can naturally become more adverse to venturing outside as summer turns to winter. However, don’t let the change in climate stop you from enjoying what is truly a magical time. For many, the simple act of walking can work wonders for their mental state.

In winter, nature is transformed in a manner not seen at any other time. The vibrancy is breathtaking, parks come alive and turn into picture-perfect locations, with the leaves on trees turning a reddish-orange or brownish-red colour, paving the walkways, making it an ideal spot for a stroll. No matter how short or long the walk, immersing yourself in nature can be an effective mood-booster, as well as a great way to get those steps in. To truly enjoy the walk, ensure you have appropriate clothing and comfortable footwear.

For those with beloved canines, a winter dog walk is the perfect excuse for a stroll. Not to mention, the backdrops can make for some great Instagram pictures.

Food and drink in winter

For many, following a healthy and balanced diet plan is much easier in the summer months, with the season’s warmer temperatures and longer days.

However, a healthy, nutritional diet need not be a chore in winter, with numerous foods in season that are both tasty and nourishing. Seasonal veg includes the likes of beetroots, carrots and pumpkins, that can easily be incorporated as main ingredients in stews, soups, and other warm dishes. Also consider seasonings that add a sweet, mildly spicy, and salty flavour. Not only can they help you to feel nourished and energised; they can give your dish an additional flavour kick too.

If supplements aren’t quite your cup of tea, herbal tea is an option. Whilst there are plenty of shop-ready teas that provide a range of health benefits, consider concocting a home recipe, to find a blend that really hits the sweet spot. Try mixing ingredients such as cinnamon, ginger, and turmeric in your tea, with these and many more providing a unique taste and a range of health benefits.

Baby steps

Whilst the need and want to incorporate new health and wellbeing tips for winter immediately into your routine can be tempting, it’s certainly not a one-size-fits-all approach. For many, building healthy habits requires time and patience, so working one or two new steps into your daily routine can work wonders for your mental health. Not to mention, once those new habits have been integrated, you can then start to work other ones into your routine. Before you know it, many of these new daily habits will become second nature, and you will wonder what life was like before.

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While relying on alcohol during his low points, the star realised that had to take action or he ‘was going to die’.

The multi-award-winning singer added that his social anxiety was so extreme that he didn’t leave the house for three years.

Robbie appeared on the Weight Watchers’ Wellness That Works podcast, which was themed around mental health.

Weight Watchers’ ambassador Robbie reflected on some of the challenges he has experienced during his career and revealed how he has overcome them.

He said: ‘Where my mental health led me to was addiction.

‘I didn’t realise I was filling in my own blanks, so I never feel like I’m enough; I don’t feel thin enough, good looking enough, charismatic enough, funny enough.

‘I want to fit in and found alcohol filled in all of those blanks… then it became a crutch and I became dependent on it and it overtook my life which invariably, it  will with people. I didn’t know it was happening at the time, because you don’t, you know that after the event. It takes you an awful long time to take care of that mess.

‘I got social anxiety so extreme I didn’t leave the house for three years. Then when I came to trying to leave the house, I didn’t know how to be amongst people. I didn’t know how to have a conversation, I just really struggled.’

On how he managed to turn things around

The Angels singer was inspired to share his experiences to help other people  open up about their own mental health struggles.

Robbie said: ‘Take it in small steps. You can only get bucked off the horse so many times, daily, secondly, minutely, but you just keep getting back on the horse and then your percentage of who you are, where you are and how you feel about yourself and life will get better and better but it’s a hard journey.’

He continued: ‘We have come on leaps and bounds with how the public perceive what’s going on with mental health.

‘It’s a much healthier place to be. People are very open and talking about what’s going on for them and their minds, and their mental health. It’s basically the start of the process of talking about this stuff, and I’m very proud and happy to be in a society that is now getting to grips with what this is.’

Now he is now in one of the most positive stages of his life and believes he owes that to his wife and children.

Robbie added: ‘I have to say my ‘Golden’ era is right now and I have had several golden eras with my wife. I just started filling my shoes with me – I’m 45, and it’s taken that long.

‘The second 20 years of your life are spent sorting out thefirst 20 years. Thanks to the WW programme I’ve got myself in a better shape than I was in January and it’s made me be able to indulge in a bit of eccentric dress wear.’

The WW Wellness that Works podcast is a fun and motivational podcast for anyone who wants to build healthy habits – whether that means eating better, moving more, shifting your mindset or all of the above.

You can listen to the episode in full and subscribe to WW’s new podcast, Wellness That Works on iTunes, Spotify and YouTube.

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It shouldn’t have taken Mike Thalassitis’ suicide for ITV to get back in contact

It was only after the tragic loss of Love Island star Mike Thalassitis that fellow Islanders received any notable aftercare, according to 2018 Islander Charlie Brake.

Yesterday he exclusively told Celebrity Secrets’ editor Claire Muffett-Reece about the inadequacies of the psychological support Love Island contestants received. “[When I left the villa] I was told I was ‘still part of the ITV family’ and that ‘this wasn’t the final goodbye’, but after that I didn’t hear much from ITV again in terms of aftercare. Love Island was then connected with the tragic suicide of one of its stars –  Mike Thalassitis – and it was only then that I was contacted by ITV to say they were ‘there for us, should we need to talk’. It should not have taken this long for them to suddenly decide to get back in contact.”

He even considers the psychological assessment Islanders received before entering the villa in 2018 to be ‘very basic’.

He told Claire, “Before being accepted to go on Love Island we had to audition. If successful we were then asked to have a medical which involved talking to the in-house psychologist. It was all very basic, with questions such as, ‘Do you ever feel anxious?’ or, ‘Are you having trouble sleeping?’”

He even told Claire that prospective Islanders were unlikely to tell the truth about their mental well-being, saying, “If you’re hoping to go on a show like Love Island then believe me, you’re not going to answer ‘yes’ to any of these questions.”

Charlie’s opinion seems to conflict with that of Dr Alex George and Megan Barton-Hanson who were each interviewed separately for the latest issue of Celebrity Secrets. Dr Alex said, “ITV have been very supportive, with counselling for as long as I need,” and Megan said that ITV and the Love Island production team “really looked after us in terms of our mental health.”

Nevertheless, after the deaths of former Love Island contestants, Mike Thalassitis and Sophie Gradon – as well as Aaron Armstrong, Sophie’s boyfriend who had no connection to the show –  ITV introduced several new duty of care processes and enhanced psychological support before the 2019 contestants arrived on the island.

“The show this year has highlighted that people aren’t really looking to find love – fame and followers are very high up on the agenda instead,” says Charlie.

He also shared his mental health advice to this year’s Islanders with Claire: “Brace yourself for the highs of coming out of the villa and to the sudden dip of fame. I’ve been lucky to have something to fall back on after the show, whereas I think with a lot of others the work starts to dry up.”

And for those who aspire to be on the 2020 series, he says, “Really think about it before applying, and, if that’s what you want, you should talk it through with friends and family. Good luck!”

Whatever you’re going through, you can call Samaritans free any time on 116 123 (this number will not appear on your phone bill), email jo@samaritans.org or you can find details of your nearest branch at www.samaritans.org.

If you liked this post, check out more of our Love Island articles:

Dr Alex George on the importance of monitoring your mental health
Exclusive Interview: Megan Barton-Hanson
Eyal Booker: My Love Island Secrets

The post EXCLUSIVE: Love Islanders deny mental health problems, says ex-Islander Charlie Brake appeared first on Checklists.

Reality TV contestants must accept the mental health help that TV companies offer them, and TV shows should educate stars more about what happens when their 15 minutes of fame is over, according to Celebs Go Dating’s accredited counsellor and relationship coach, Anna Williamson.

In the interview below, Anna tells the editor of Celebrity Secrets, Claire Muffett-Reece, that anyone thinking of applying for next season’s Love Island should proceed with caution.

Claire: We recently talked to Love Islanders Megan Barton-Hanson and Dr Alex George about how reality TV has affected their mental health. What are your thoughts surrounding what needs to be done to better prepare people for reality TV?

Anna Williamson: “Anyone considering entering a reality TV show really does need to look at the whole picture of what the implications of this might be to their existing life. Production companies must take responsibility in the welfare of anyone taking part, but it is also up to the individual to be mindful about what they are applying for, and educating themselves on all aspects of it. They also need to be crucially honest about WHY they want to take part. Fame and fortune really isn’t a great reason, and anybody chasing these two things must proceed with extreme caution. For every upside there’s a downside, and appearing on such a public platform will always leave you wide open to scrutiny – it is the nature of the beast.”

Claire: “What more should the production companies behind reality TV shows do to care for participants’ mental wellbeing before, during and after they’ve been on the shows?”

Anna Williamson: “I have worked on many reality TV shows, both as talent, and as an expert, and my personal experience has always been extremely positive. The production teams take the upmost care and responsibility to provide support. Contestants need to take it seriously from the moment they apply and take up all offers of help and support. It is very hard for a production team to force such a thing on somebody, as they have to be willing and open, so it really does need to be a joint working relationship. Offering more education on the implications of instant fame, financial advice, ‘what happens when the 15 minutes is up’, and teaching resilience could help even more.”

Claire: “What tips and lessons about maintaining good mental health can you share with readers?”

Anna Williamson: “Know who you are. It sounds simple but so many of us are romping along at a breakneck speed we often don’t stand still and take stock of who we are and what our life is all about – or what we want and where we’re heading. We all evolve as time goes on, but it can often sneak up and surprise us if we don’t laydown good foundations, and fill our lives with things that make us feel happy, content and secure. Surround yourself with people who make you feel good, and adopt activities which make you feel content and happy. Set yourself goals so you constantly have something to work towards, as this helps to build self-esteem, confidence and stability.”

Anna’s new book, How Not To Lose It is available now at Amazon.

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By Claire Muffett-Reece

Love Island’s back on our screens and now more than ever the focus will be on how the contestants handle their fame when they exit the villa. What was your experience like?

‘I was assessed continuously before, during and after the show. For me the aftercare has been nothing but excellent.’

Do you think there should be more co-operation between shows on sharing the best practice to help the mental well-being of its stars? 

‘There should absolutely be a guideline developed of the best practice that all shows have to adhere to. I would also say that some training for producers from a mental health perspective would also make a big difference.’

What more do you think production companies behind reality TV shows could do to care for participants’ mental wellbeing?

‘The most important safety net is to provide access to support for when the participant needs to ask for help. I also believe that follow-up appointments should be offered to all, so that the space is given to open up if needed. Not everyone wants to step forward and ask – and it’s important we remember that.’

What about the problem contestants might face with trolls on their social media?

‘Any form of online bullying should be immediately reported. Tell someone – it is never ok. I also would say to put the phone down and take a break from that space. We sometimes feel compelled to go online, even if it makes us feel bad. This is not the case and at the end of the day if it is making you feel down or feel sad, get it out of your life. Always remember there are people who care, will listen and will support you.’

Do you like social media?

‘I do and I don’t – the same as most of us, I believe. It is a powerful tool whereby we can communicate with each other instantaneously, sharing incredible moments or messages and feel connected with one another. I do think more can be done in terms of its negative side. Freedom of speech should be protected, but bullies should not.’

What ways can we improve our mental health?

‘Self-care is so vital and you should never be complacent with your mental health. Life is about learning and adapting which is what I have done, and I now know to avoid certain situations when I feel anxious. Talk to someone about your concerns, be it a professional or a friend or relative. Also, don’t forget the importance of exercise! No matter how small it adds up and makes a difference. Rather than getting a cramped tube to work, could you cycle or walk instead? It’s exercise and mental space all in one!’

Listen to Dr Alex’s podcast, The Waiting Room, on Apple/Spotify/Acast

If you enjoyed this post, check out more of our News articles:

Duncan James on touring, trolling and training at the gym
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The post Dr Alex George on the importance of monitoring your mental health appeared first on Checklists.

“Shock”, “fear”, “anxiety” and a need to “toughen up”: just some of the mental and emotional repercussions that Dr Alex George and Megan Barton-Hanson say are consequences of their Love Island fame in the upcoming issue of Celebrity Secrets magazine, distributed in OK! magazine bumper packs on Tuesday 25th June 2019.

Celebrity Secrets is more “how to” than “who’s who”; more “get it” than gossip; more inspiration than just information, so the Love Islanders are using their Celebrity Secrets interviews to share constructive approaches to dealing with negative thoughts, as well as their advice for current and future contestants. In particular, both emphasise the importance of knowing and recognising the “triggers” for negative thoughts, and then taking positive actions to maintain mental health.

In separate Celebrity Secrets interviews, Dr Alex says, “ITV have been very supportive, with counselling for as long as I need,” and Megan even refers to Love Island as a “rehab retreat”. She explains that ITV and the Love Island production team “really looked after us in terms of our mental health. ITV laid on sessions with a therapist before the show and took over her private therapist bills; the producers are “constantly in touch” and they make particular efforts at times of significant life events, such as when she was burgled and when she broke up with Wes Nelson.

ITV introduced several new duty of care processes and enhanced psychological support ahead of this season’s show following the tragic deaths of former Love Island contestants, Mike Thalassitis and Sophie Gradon, as well as Aaron Armstrong, Sophie’s boyfriend who had no connection to the show. Each took their own lives.

Nevertheless, in their respective Celebrity Secrets interviews, both Megan and Dr Alex recommend key additional changes to care for the well-being of reality TV stars. “It’s a shock when you’re thrust into reality TV. I’m more anxious than I was,” says Dr Alex. Megan says the “judgment and constant criticism” has forced her “to toughen up a lot since leaving Love Island.”

Social media companies aren’t doing enough about the trolling reality TV stars experience according to the two Love Islanders.

Dr Alex says, “The impact of trolling should not be under-appreciated. Reporting should result in action – and not just an automated response which essentially says, ‘Sorry we aren’t going to do anything about it.’ Improvements are being made, however it’s too slow and not enough.”

Megan is calling for greater use of filtering and blocking technologies to combat online abuse: “It would be great if they had filters to prevent people from abusing someone on their comments or via their DMs [direct messages]. The person that posted it should also be blocked as a consequence of their actions.”

Of TV show’s responsibilities Megan recognises similarities between recently axed The Jeremy Kyle Show and Love Island. Her key recommendation is that reality TV shows should “make contestants more aware of the editing process.” Dr Alex emphasises that “aftercare is important.”

Editor of Celebrity Secrets, Claire Muffett-Reece said, “Celebrities are real people too and must be treated with the respect that real people deserve. Some of their life experiences are just the same as yours and mine. When celebrities share their advice and recommendations with Celebrity Secrets magazine, they can be confident that they’re helping our readers. The Dr Alex George and Megan Barton-Hanson interviews that will be published in Celebrity Secrets on June 25th show us that whoever you are – whether you’re a celebrity or not – you need to maintain your mental health. If you are feeling low, there are organisations and people that can help. Whatever you’re going through, you can call Samaritans free any time on 116 123 (this number will not appear on your phone bill), email jo@samaritans.org or you can find details of your nearest branch at www.samaritans.org.”

OK! magazine will distribute Celebrity Secrets – Hurst Media Company’s flagship consumer lifestyle title – in their bumper packs available at newsagents nationwide from Tuesday 25^th June.

High profile celebrities and influencers offer more advice and recommendations by regularly collaborating with Celebrity Secrets’ online platforms, including Instagram, Twitter, Facebook, and right here on www.CelebritySecrets.com.

If you enjoyed this post, check out more of our Celebrity Lifestyle News articles: 

• Actress Helen Flanagan on eating out, cooking for the family, and how she manages to stay in shape
• Words of wisdom from Celebs Go Dating star, Tom Read Wilson
• Duncan James on touring, trolling and training at the gym
• Fifteen Minutes With Eyal Booker

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