With children it can be a challenge to notice they are in distress. Younger children may not have a broad range of emotional vocabulary to explain what’s happening, and older ones may not want to talk to you as a parent. Normal teen behaviour can also mask symptoms of problems. Withdrawal from family life and staying in their room, or being sullen or angry, can be signs of teen rebellion – or signs of illness. Younger kids often present distress as regressions to earlier forms of behaviour such as being clingy or wanting to suck their thumbs again, but there are core indicators for all of us to look out for in assessing if there is a problem. But first be sure to ask yourself three questions:

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1 Dare to daydream

Sounds counterproductive, we know, but some scientists believe allowing a specific time for daydreaming’s good for our health – and helps us pay attention when needed. “Ironically, a lack of time to daydream may even hamper our capacity to pay attention when we need to,” says Professor Mary-Helen Immordino-Yang from the University of Southern California.

2 Have a laugh

Our brains are naturally drawn towards fun activities, and some scientific studies have shown that by allowing ourselves to have fun, we can potentially concentrate better for longer. In one report, those who were shown a funny video then asked to do an activity tried harder and were focused on the task for longer, than those that simply sat straight down to work. 

3 Play the right music

That’s right; tune in to the beat – just make sure it’s the right kind. Certain music provides non-invasive noise and evokes pleasurable feelings, which temper our subconscious ability to get distracted. A surprising choice? Video game music! Rhythmic and designed to keep us in the game for as long as possible, its sole purpose is to stay in the background but also keep us in the zone.

4 Stop scrolling

An obvious one, but most people ignore the fact that it’s almost impossible to concentrate with constant pings and dings from those hard-to-resist apps. Having said that, there are apps you can use to pop them on mute. Another tip is to not install social media or chat-based apps on your desktop, removing email notifications in favour of giving yourself an allocated time to go and check them.

5 Get physical

Certain exercises like walking or jogging are known to aid concentration. However, because the effect only lasts about an hour, scheduling regular opportunities during the day could benefit you more. Studies have also shown that just five minutes of intense activity can also impact obesity levels and BMI. It all adds up to being more productive, with a healthier body and a healthier, more focussed mind. 

6 Remember to breathe

OK, so breathing’s something we all do without even thinking about it, but the truth is most of us don’t fully utilise the power of our breath. That’s where slow, deliberate breathing exercises come in, improving our ability to focus as a result. As your lungs take in more fresh air, your blood oxygen levels rise, then, as your blood pressure rises, more oxygen reaches your brain, enhancing your ability to concentrate.

7 Get your coat

Back during lockdown – as well as jumping up and down to Joe Wickes in front of the TV, and those well-deserved claps for the NHS from your front door – much was made of the psychological effects of getting dressed over working in your PJs. There’s science behind the theory that what you wear affects performance – one study even found wearing a lab coat like a doctor helped people to focus better!

8 Concentrate on colours

According to the colour theory, beige and grey can create feelings of depression, whereas red demands attention. So it’s important to think about the colour or shade you choose to wear or even surround yourself with, be it working from home or in the office. What’ve we discovered? The best colours to aid concentration are green and blue.

9 Find your focal point

It’s widely accepted that people find it easier to concentrate at different points in the day – which type you are, is known as your chronotype, and is something we’re born with. It’s mainly genetic, albeit it could alter slightly at different points in our development. And, now that workplaces are a lot more flexible, you can be a morning person or a night owl; at least to a certain extent.

10 Take the right supplement

There are many health supplements thought to aid concentration and provide balance and harmony to both body and mind. Some CBD products are reported to support concentration thanks to a unique combination of terpenes and herbal extracts such as maca root and ashwagandha, which are thought to calm the mind and limit distraction from external sources. Go on, think about what works for you.

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While Seasonal Affective Disorder (aptly shortened to SAD) is a diagnosable condition that encompasses more serious depression symptoms, many people without SAD feel some sort of downturn when winter rolls around.

With that in mind, here are a few of the easier ways to prevent those winter blues, before they hit you too hard.

Get outside

The first and most obvious way to avoid the symptoms associated with less sun exposure is to get more sun! Getting outside for 30 minutes every day – or even just 10 minutes – can make a huge difference in your mental wellbeing.

Even if it isn’t a ‘blue bird’ day, getting outside and catching a few rays can help your body queue up some serotonin. Serotonin can help moderate your mood, amongst many other key bodily functions.

Even if it’s cold out, learning how to layer clothing can ensure you stay warm in even the coldest conditions. When you can, expose some of your skin to the sun, especially near mid-day. Even better, if you can get out right at the start of your day, you’ll give your body a nice boost to start the day.

Exercise

Keeping yourself physically active has numerous benefits, not only during winter. According to the NHS, regular physical activity can lead to a lower risk of coronary heart disease, stroke, depression, dementia and much more.

While different guidelines apply to different ages, in general, adults should aim for 150 minutes of moderate physical activity each week. This might sound like a lot, but it’s really just 30 minutes, five days a week.

If you’re not ready for that kind of commitment, ease your way up to an achievable goal. Sitting less and moving more is a great way to get ahead of the winter blues, no matter how often you do it.

Eat healthy foods

The cold of winter bribes us to eat more potatoes, cheese, carbohydrates and buttery garlic bread. While these ingredients aren’t necessarily bad on their own, everything is better in moderation.

A quick look at the NHS’ Eatwell Guide points towards eating these kinds of carbs in equal amounts to fresh fruit and vegetables. So don’t let the pull of cheese tease you into forgetting about the complex carbs your body needs.

A healthy, balanced diet can help boost your mood and regulate your body weight over winter – if you look good, it can help you feel good as well.

Stay social

The cold and rain pushes people indoors, which can lead many to feel socially isolated or lonely. But it doesn’t have to be this way; just because the weather turns doesn’t mean you have to turn your back on your friends and hobbies.

Indoor and outdoor catchups can bring brightness to your day, and all you have to do is send an invite and bundle up. When you’re invited to an event or party, make sure you attend if you’re feeling up to it. Humans are social animals, so spending time with people – even if you decide to leave early – can help you beat the winter blues.

Embrace winter

A positive mindset can go a long way, and leave it to some of the happiest people on Earth, the Danes, to embrace winter in a positive way with their concept, hygge. Hygge, pronounced ‘hooga’, is about relaxing, slowing down, and enjoying life’s quieter pleasures. You can incorporate this into your life by bundling up, staying indoors, enjoying a hot drink, and simply talking to friends and family.

On the flip side, embracing winter could mean something completely different to you if you wanted it to. You could accept that winter is cold, and revolve your hobbies and activities around this special time of year. Besides, snowboarding, skiing, ice skating, cold water immersion, ice hockey, and visiting winter markets are some of the things that make winter so special.

Light therapy

If the more pragmatic options listed above don’t tickle your fancy or work for you, there are still a few more options to beat the winter blues. One of your options is to use a light box, or what some call a ‘happy light’.

Light boxes can simulate the sun, so when there’s less sunlight and the rays are weaker, light boxes seek to bridge that gap. It’s best to use them early in the day, for at least half an hour. Similar to light boxes, sunrise alarm clocks can help as well. These gradually light up your bedroom, mimicking a sunrise.

What’s good about most light boxes and sunrise alarm clocks is that they filter out harmful ultraviolet rays. They also have little, if any, side effects.

Do your research before purchasing one, as the scientific evidence behind light boxes is mixed, and there are many different products to choose from. It may be helpful to ask your doctor about light boxes as well.

Fish oil and vitamin D

If you eat enough fatty fish, say two servings per week, this might not apply to you. But if you’re not a big fish or seafood eater, getting enough omega-3s could be a challenge for you. Omega-3s, like DHA and EPA, can help with many different bodily functions, including brain and heart wellbeing – and in relation to winter blues, they might help protect against depression.

When it comes to vitamin D, the sun is one of the main instigators of vitamin D production in the body, so when we get less sunlight, we produce less vitamin D. You could consider supplementing your vitamin D, which could help you keep your levels up during autumn and winter. Again, while fish oil and vitamin D are recommended by the NHS, it’s still worth asking your doctor before taking any supplements.

Natural negative ion exposure

Now, this might sound like a bit of voodoo, but if you’ve tried everything else without results, there’s no harm in spending a bit of time outdoors on the beach or near a waterfall. Negative ions are molecules that have gained one or more electrons, and they can be found in a number of places in nature.

The literature on negative ions is mixed, but a comprehensive study based on more than 80 years of research concluded that negative air ionization is associated with lower self-reported depression scores.

The easiest way to get your fix of negative ions is to sit very close to anywhere where water crashes into water, so waterfalls, beaches, even water fountains in public or office lobbies. Mountains and plants also supply negative ions, albeit in smaller doses.

There are also ionizer devices, but these are best avoided. They can charge indoor air and produce ozone, which can irritate lungs.

So if you’re dealing with the winter blues, there are a number of ways to make a difference in your mood this winter.

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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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Online beauty retailer Escentual has helped Celebrity Secrets round up the best sunscreens with a celeb stamp of approval, as every product listed is a top quality, high factor, broad-spectrum, and dermatologically tested formula.

1. Escentual Sunscreen SPF50+

Love Island stars Georgia Harrison and Tyne-Lexy Clarson, skincare expert Caroline Hirons, former Made in Chelsea star Hugo Taylor (pictured below) and actress Kara Tointon are all fans of the Escentual Sunscreen SPF50+.

Part of a nationwide #SunPoverty campaign by online retailer, Escentual, this SPF is broad-spectrum, dermatologically tested, water-resistant for up to four hours, and designed for all skin types and tones. Celebs are backing both the high protection formula and the cause, which will see 30,000 sunscreens donated to children on free school meals across the UK this summer.

2. La Roche-Posay Anthelios UVMUNE 400 Invisible Fluid SPF50+

Supermodel Kate Moss has widely talked about her love of the La Roche-Posay Anthelios SPF50+. Lightweight, very high protection, and travel-friendly, it’s a jet-setting model’s perfect go-to!

Kate’s original favourite may have been recently discontinued (February 2022) but the new version is even better – it took 10 years of research, and more than 60 scientific studies to create, and it’s La Roche-Posay’s newest UV filter since 1998. Kate has said she particularly loves this product because you can wear it under your makeup.

3. Clarins Dry Touch Sun Care Cream for Face SPF30

Cindy Crawford’s top choice for beach days is anything by Clarins. She said the best advice she ever got from her dermatologist was to wear sunscreen every day, and has spoken of how she chooses Clarins SPF for the beach. 

This particular Clarins sunscreen is a lightweight facial sunscreen with a matte finish for all skin types. Its patented Sun Care Multi-Protection formula is designed to protect your skin’s vital elements (the epidermis and dermis, hydration process and collagen and elastin fibres) and will ensure it is shielded in long-lasting protection without a chalky white cast.

4. Avene Sun Care Intense Protect SPF50+

Ed Sheeran and his wife Cherry Seaborn were spotted protecting their two children from the sun with the award-winning Avene Sun Care Intense Protect SPF50+. Avene is best-known for its sensitive-skin-friendly formulas, and this SPF is no different – perfect for protecting their precious daughters.

The broad-spectrum sunscreen was developed after 20 years of research and contains the first organic sun filter that can absorb and reflect UVB, short UVA and long UVA rays, and high-energy visible blue light.

Find all the products mentioned on escentual.com

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Dr Johanna Ward on behalf of LUSTRE ClearSkin, talks to Checklist about the reported benefits of LED light therapy, and how products like the RENEW Pro Facewear can help support everyday skin concerns.

1. Support natural collagen production 

LED light therapy treatment uses varying wavelengths of light that are said to help support the skin’s natural healing process. According to Dr Ward, LED light therapy can help stimulate fibroblast cells, which are the activation cells responsible for collagen and elastin production.

2. Calms acne

Blue light technology, which is clinically evidenced for acne, is said to help reduce the appearance of inflammation and the colonisation of bacteria in the skin. Several treatments to the skin are recommended, and results can vary for each person.

3. Soothes eczema flare-ups 

Cracked, dry and itchy skin are the common symptoms associated with eczema. As well as topical creams and lotions, LED light therapy can be useful alongside these products to help soothe flare-ups. 

4. Can help menopausal skin 

Women going through the menopause can often experience skin issues, with hormonal changes causing sensitivity, acne and dryness. LED is believed to help to support menopausal skin changes alongside diet and lifestyle choices.

5. Cool face flushes 

As well as topical anti-inflammatories, antibiotics, and IPL, you could also use LED light therapy to help manage rosacea. The combination of red, blue, and infra-red light is said to be a useful option for soothing skin.

6. Chemical-free remedy 

Clinically proven for acne, blue light technology uses non-toxic lights. Look for a mask like RENEW Pro Facewear by LUSTRE® ClearSkin, which uses different light wavelengths which are designed to help support your skin in a non-invasive, chemical-free way,

7. Supports skin health

Blue light is widely reported to help reduce inflammation and bacterial colonisation in acne. Red light is said to be good for helping to stimulate the natural revitalisation process in the skin. These clinically evidenced light therapies are believed to be helpful for long-term use.

8. Easy to use at home

With high-performing at-home and easy-to-use wireless devices now available, LED can form part of your weekly skincare routine. Pop the mask on to clean, dry skin for 10 minutes up to five times a week and you could potentially see visible results in six weeks.

9. Complimentary to other treatments

LED light therapy can be used in combination with other skin treatments. Dr Johanna Ward often recommends LED as first port of call when it comes to refreshing the appearance of your skin.

10. Family-friendly

The great thing about LED masks is that they can be used by lots of different people – men, women, and even teenagers if they are suffering from common skin conditions, such as acne.

Find out more at lustreclearskin.com

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The post Ten reasons to use LED light therapy, according to a medical skin expert appeared first on Checklists.

Christophe speaks to Checklist of the benefits of wearing supportive footwear, rather than slippers around the house, especially for long periods of time.

Comfort and stability

Ideally, anything you have on your feet for a long period should offer proper support and protection.

The more support your shoes can give you, the less unbalanced and unstable you will be, and therefore the less likely you are to slip, trip or fall. And this applies to any age group. So, choose a pair of comfy shoes for indoor wearing that offer support and then use them as you would a comfy pair of slippers.

Think of slippers a bit like chocolate. Yes really. Lovely but not good for you if you have it every day. The same applies to wearing slippers – an occasional treat only.

Heel support

With every step you take in slip-on shoes, your toes are forced to grasp the slipper to lift it off the ground and carry it until your next step. This is because your heel is not being grabbed by the footwear. This has an effect on the muscles and joints of the foot.

When the heel is secured within the shoe it helps to lift the entire shoe and carry it forward even as you bend your foot. This in turn supports the foot, and the rest of the body while walking.

Instability all the way up

Your ankles are the most challenged and challenging joints of your body because they connect two small horizontal feet with a tall and vertical body. Any time one of your ankles is unstable, every joint above is impacted. Slippers lack in ankle support.

Overlooking your ankle stability is like neglecting the first impression you’ll make when entering a room. Both will leave you with no second chance and things could go wrong. An unstable ankle can drag knees and hips down, in or outwards depending on your body type.

Orthotics and slippers

Orthotics and shoes work together. The firmness of the shoe sole and the action of the laces or Velcro are both part of the foot support that provides you with a better alignment, balance, and overall posture.

A pair of slippers with no heel or ankle support does not strap your foot, and so the orthotics are not wrapped around your heels and arches. Therefore, if you tried to wear your orthotics in your slippers, you would miss out on this snug and pleasant feeling that reinforces the action of the orthotics and optimises their results. And of course, if the slipper has no back – the orthotics will simply fall out.

Working from home

When travelling to the office and working with other people, most people wear shoes, not slippers, and this helps to support and cushion the feet. But take this away and swap it for spending the entire day barefoot or with slippers on a hard floor and it begins to have an effect on feet and posture.

Another change is the reduction in walking when working from home. When people walk, they swing their arms, and this helps to take some of the load off the feet. Walking puts around 80% of the load on your feet, whereas stepping in an enclosed space with no arm swing applies 120% of your body weight on your feet.

Slipper alternatives

Start by wearing supportive and lace-up shoes in the house. These should support, protect and cushion the foot. They should stay on the foot as you walk. Remember, shoes are like glasses, they help only if you wear them and only if they fit you well. Save walking barefoot for sandy beaches or your fresh-mowed lawn, and slippers for putting your feet up in front of the TV.

Slip-on shoes are not great if you spend most of your day standing or walking. Indoor slip-on shoes, like slippers, are soft and unsupportive and should be worn sparingly. If you want to wear slip-ons then it is possible to get a custom orthotic sealed to the shoe which will help, but still isn’t ideal as you won’t get the full lateral support you need. 

Some shoe brands do offer more support than others, for example Birkenstock Milano or Kalahari, Fitflop and TOMS, so sandal versions of these are an option. Alternatively, look for shoes with outer soles that are firm, can’t be twisted and only bend under the ball of your foot.

And finally, keep your slippers for serious relaxing only, and don’t use them for general wear.

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The ASICS London 10K is the fastest way to tour central London’s famous landmarks from Piccadilly to Whitehall with a route that races past Regent Street, Trafalgar Square, the Embankment, Westminster Bridge and Westminster Abbey.

With live bands and DJs at every kilometre, and cheering fans lining the city’s streets, this 10K is the perfect starter distance and a great challenge for seasoned runners too. Here’s everything you need to know ahead of the race.

1. What

ASICS London 10K is London’s only closed-road 10k this summer and the most iconic landmark run, with a twist.  Every summer thousands of runners descend on the capital to celebrate the sport of running in the ultimate London street party.

2. When

This year, the run is set to take place on Sunday, 10 July,

3. Time

Runners will descend on the streets from 9.30am.

4. Where

The starting point for the race is 105 Piccadilly, London, W1J 7NJ.

5. How to watch

Thousands of spectators are expected to watch runners on their tour of London’s iconic landmarks. But where are the best spots to watch? Fan Hubs with live entertainment will be in place along the route at Charles I roundabout and Victoria Embankment or cheer runners across the finish line on Whitehall.

6. Route

World-renowned for the historic streets and landmarks on its route, starting in Piccadilly thousands of runners will pound historic pavements passing St James’ Palace, Trafalgar Square, The London Eye and the iconic newly renovated Big Ben. The route will come alive with live bands and DJs, giving runners that bit of extra motivation.

7. Medal

Finishing in Whitehall, runners will be presented with the 2022 ASICS London 10K medal. 

Laura Knott, creative lead and designer of the medal said: “The ASICS London 10K isn’t your usual running event; it’s slick, contemporary and celebratory. We wanted our medal to reflect this. The matte ASICS blue and white are clean and modern, whilst the sunset-printed lanyard subtly nods to the incredible scenery and landmarks that participants run through.”

8. NFTs

LimeLight Sports Club has announced a groundbreaking partnership with technology leaders xG Studios, launching mass participation sport non-fungible tokens (NFTs). This futuristic limited-edition collectable NFT, designed by Hugo Boesch of Future Romance, will be available to LimeLight Sports Club members who take part in ASICS London 10K. 

Each NFT is personalised with the runner’s finish time whilst the runners placing first, second and third in both women’s and men’s will receive the ‘perpetual loop’ featuring either a gold, silver or bronze thread running through it. 

The ASICS London 10K NFT Finisher is the xG® ‘Finish LE’ reward, released in partnership with LimeLight Sports Club, marking the digital collectable experience for all LimeLight Sports Club.

9. UN Women UK Safe Spaces

LimeLight Sports Club has partnered with UN Women UK and Stylist Strong Women ahead of the race to create a solidarity campaign inviting people to take to the streets of London to run for safety, change and freedom.

Hundreds of campaign supporters will run united past the Houses of Parliament to call for our public spaces to be safer and more inclusive for all. Vital funds raised will go towards delivering the educational programmes needed to inspire behavioural change through partnership with UN Women UK’s Safe Spaces Now initiative. 

10. All the extras

All participants will receive a medal and goody bag (subject to availability) which will include a CanO Water, KIND Bar, TENZING energy drink and more.

To find out more visit the website at run.limelightsports.club

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The post Here are 10 things you need to know about the ASICS London 10K appeared first on Checklists.

Sharon Copeland, optician at Feel Good Contacts outlines the bad habits that are harming your eye health, and how to keep them looking their best.

1. Sleeping in makeup

We already know that sleeping in our makeup is bad, but did you know it could also result in sight loss? A woman who hadn’t properly removed her mascara for 25 years suffered subconjunctival concretions (dots on the underside of the eyelid filled with debris). 

Expired makeup is another thing to watch out for. You should also ensure your mascara isn’t older than six months, or you could be putting your eyes at risk of (pink eye), irritation or a stye.

2. Touching or rubbing your eyes

If you have to touch your eyes, ensure you wash your hands first or you could be transferring dirt from your hands to your eyes. If you wear contact lenses then it’s especially important that you apply and remove your contacts with clean hands. It’s also important not to rub your eyes to avoid scratches on the retina and irritation.

If your eyes are itchy you can try applying some eye drops to soothe them, but remember that overusing can be counterproductive. Using eye drops too often will wash away your natural tears, which are more efficient at lubricating your eyes. Follow the instructions on your eye drops packaging or use them as directed by your optometrist.

3. Too much screen time

Constantly staring at computer screens and digital devices isn’t good for your eye health. A digital detox almost seems impossible when we rely on screens for work, for entertainment and even for directions.

Try to take regular breaks by practising the 20/20/20 rule – every 20 minutes, look 20 feet into the distance for at least 20 seconds. You can also wear blue light glasses to help take some of the strain off of your eyes.

4. Smoking

Smoking can lead to eye diseases such as age-related macular degeneration (AMD) and cataracts, which can increase your risk of vision loss. Quit smoking to protect your eyes, your GP can give you advice on how hot to quit if you’re having trouble doing it alone.

5. Not sleeping enough

A lack of sleep can negatively impact your overall health, including your eyes. Without enough sleep we can experience dry eyes and irritation.

6. Not having regular sight tests

You should be getting your eyes tested every two years, or sooner if advised by your optometrist. A professional will be able to spot any potential eye infections before they start to progress. If you’ve noticed a change in your vision, you should book a sight test immediately.

7. Not wearing protective glasses

Even on overcast days, we still need to wear sunglasses. UV rays still affect our eyes even when the sun isn’t shining. Always carry a pair of UV protecting sunglasses around with you.

DIY can be a satisfying and cost-effective way to change things up, but make sure that you’re always wearing protective gear on your eyes. You should also wear goggles when you are drilling, painting, swimming, frying with oil, using chemicals and cutting the grass.

8. Not eating a nutrient-rich diet

A diet rich in leafy greens and omega-3 fatty acids will help keep your eyes healthy.

Eating foods that contain lutein will help improve your eye health and lower your risk of getting an eye disease. Foods containing lutein include kale, spinach, broccoli, pumpkin, carrots and pistachios. Alternatively, you could try taking a lutein supplement, but getting the vitamin through your food is the most effective way.

9. Stop overusing and reusing contact lenses

Sleeping in your contact lenses and wearing them for longer than the recommended time is dangerous. Wearing contact lenses for too long will deprive your eyes of oxygen, drying them out and leading to irritation. Daily lenses in particular are only designed to be worn for a day, after which the lens starts to break down, and you wouldn’t want that to happen while it’s in your eye!  

 10. Not drinking enough water

Lack of water throughout the day won’t just negatively affect your eye health, it can also make you feel tired, dizzy and confused. Dehydration can make your eyes feel dry, if you also wear contact lenses then your eyes will feel even drier. Try to get at least eight glasses of water a day.

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If you’ve tried every remedy and are searching for some tips that could help you to manage your symptoms, there could be one easily available remedy that can reduce symptoms.

Staying hydrated to reduce hay fever symptoms

According to one expert, the secret to having less of an allergic reaction to pollen could be as simple as drinking more water. There are many benefits to staying hydrated, but according to Doran Binder, the bearded water sommelier and founder of Crag Spring Water, upping his water intake to four litres a day has had a profound impact on his hay fever. To the point that this year he claims that he hasn’t suffered from it at all, despite living in the middle of the countryside.  

He said: “There is evidence that shows that being dehydrated heightens levels of histamine so to me, it makes perfect sense. Histamine is the compound that causes symptoms of allergic reactions such as runny nose and itchy eyes. Drinking more water also thins the mucus in the nasal passage to help keep the sinuses clear.”

Doran has been drinking natural spring water from the aquifer he discovered running underneath his pub, which he now bottles and delivers to addresses all over the UK. And it’s not just drinking water that can help to reduce hay fever symptoms but washing more effectively could also reduce them.  

Move your daily shower to the evening

The skincare experts at ARRAN Sense of Scotland have lots of advice on how to shower correctly to increase the skin’s radiance, but they also advise moving the timing of your shower to manage allergies. 

Clare Logan, spokesperson from ARRAN Sense of Scotland, says: “At ARRAN Sense of Scotland we are unanimous that the best time to shower for skin is at night, with the added bonus that showering at the end of the day will remove pollen particles from your skin and hair. It’s better for your skin as it removes contaminants before you sleep, when skin will regenerate overnight. 

She continues: “You shouldn’t really wash your hair every day, but in summer there’s a trade-off, and if hay fever is really bad then it’s time to relax your rules on daily hair washing. Removing the pollen from your hair is more important if your aim is to sneeze less and sleep more. 

“If you’re really not keen on a daily wash with shampoo, then you can rinse your hair with plain water which should help. If you can stand it without too much shivering, a cold shower will help to soothe symptoms such as itchy, watery eyes or a runny nose, allowing you to breathe more easily when you go to bed.”  

Hay fever symptoms:

The NHS lists the following symptoms as being associated with hay fever: 

• Sneezing and coughing 
• A runny or blocked nose 
• Itchy, red, or watery eyes 
• Itchy throat, mouth, nose, and ears 
• Loss of smell
• Pain around your temples and forehead 
• Headache 
• Earache 
• Feeling tired.

Managing allergy symptoms

There is currently no cure for hay fever. Most hay fever symptoms can however be managed by taking antihistamines, which are available over the counter or by prescription. If your symptoms are very severe and you find that you are breathless a lot of the time you should talk to your doctor or healthcare professional. 

It’s a good idea to try and narrow down what type of pollen you are allergic to, which is often indicated by the month your symptoms are worst in. As a rough guide, grass pollen season runs from mid-May to July, while tree pollen season is from late-March to mid-May. 

Visit the Benadryl website for a full list of seasonal allergens.

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The post Experts’ easy solutions that could hold the key to reducing hay fever symptoms appeared first on Checklists.