Journalling – the act of writing down our thoughts – is a therapeutic activity we could all benefit from. Whether you record your day in your diary. Perhaps brain dump everything you’re thinking of. You can also zone into a stream of consciousness with morning pages. Why? Because the positives are well-documented. 

And it doesn’t have to be difficult or a big thing. It can be as easy as jotting down what’s in your head whenever you feel the need. Keep a notebook specifically for your writing. Or instead use separate sheets of paper to record your thoughts. You can even burn or shred them afterwards if you’re concerned about somebody else reading them.Type into your phone or laptop if you prefer.It’s the process that matters.

Different forms of journalling

Many of us will remember keeping a diary when growing up. We may well still do so. The act of writing down what’s happened during any given day is an ideal way to record your life over the years. I know when I re-read old diaries I’m immediately transported back to the past. With all of the same feelings conjuring up special and emotional moments. From recording my first kiss at 16 with the boy I’d had a crush on for months, through my time as a mother’s help in Italy after my A levels, to being pregnant with my beloved daughter. All the important times of my life are there to relive whenever I want to. And that’s both good and bad.

Morning pages

Keeping a daily diary can become a chore, however – and that’s a surefire way to drop the writing habit. One alternative is morning pages. Developed by creativity guru and author, Julia Cameron, in her book, The Artist’s Way, this entails writing three pages in longhand about anything or nothing every morning when you first get out of bed. Before you’ve had time to start censoring and structuring your thoughts. Just start writing and let your pen be guided by whatever comes into your head, following whatever tangent arises. Do not read as you go and do not correct your writing. It is whatever spills from your brain through your fingers and on to the page. This is a great way to start the day, as you end the session with a clear focus to carry forward into your morning. That’s because all thoughts from your head are now out there on the paper.

Practising gratitude

Researchers have shown that appreciating what we have makes us happier. In the study The effects of gratitude interventions: a systematic review and meta-analysis, they found “patients who underwent gratitude interventions experienced greater feelings of gratitude, better mental health, and fewer symptoms of anxiety and depression. Moreover, they experienced other benefits such as a more positive mood and emotions”. A gratitude journal is one way to do this. At the end of every day write down five things you are grateful for. If you don’t want to keep a written journal, then keep a mental version, again thinking of five things that happened during the day you’re grateful for. “When expressing gratitude, people avoid pessimism, unhappiness, complaints of malaise and pain, toxic emotions such as anger, hurt, and fear, feelings of loneliness, isolation, and lack of engagement,” said the researchers. “A grateful individual focuses on positive practices of solidarity and attention to others, and gains a sense of well-being in return.”

Just start simple

Journalling doesn’t have to be complicated and there’s no need to overthink it. “One of the most effective ways to begin is by setting a very low threshold. This might be writing for just a few minutes a day or responding to a simple prompt such as ‘What stood out to me today’,” says Christine Schneider, clinical psychologist and psychotherapist at Cambridge Therapy Centre. “Some people find it helpful to anchor journalling to an existing habit, such as doing it alongside a morning coffee or before going to bed. You could also keep your journal on your pillow so it acts as a reminder before you go to bed. The key here is consistency rather than volume.”

The benefits of journalling

It’s a form of self-care that brings clarity and calm. If you have trouble disentangling thoughts, emotions and interpretations of events, it can add logic and awareness. It helps you understand what’s happening and situations you’ve found yourself in. “Journalling supports self-care because it enables you to write down your thoughts and feelings,” explains psychologist Najma Zaman. “Sometimes people need to get things out of their heads, and writing them down is a great way to do this. It can also help to see things more objectively, which can be beneficial. People can find that as they’re writing, more emotions and thoughts come out which they were not previously aware of. There can be a flow once someone starts writing. Journalling can help alleviate feelings of overwhelm, help one de-stress and generally help a person to slow down. “It can improve sleep because it acts as a wind-down routine that offloads unfinished thoughts before bed.”

Overall, journalling brings many benefits. And if writing’s not your vibe, don’t worry, you can still savour the emotional advantages. Simply use the voice app on your phone to record your thoughts and feelings. Writing isn’t for everyone, but the positives of journalling can be.

The post Write it down: the benefits of journalling appeared first on Checklists.

This article contains sensitive content surrounding illness and mortality, as well as an image which some readers may find triggering or distressing.

Meningitis. Heard of it, right? Encephalitis? Nope? Neither’s 77% of the world, says Encephalitis International. Neither had I. Until I woke up in hospital after 15 days on life support.

What is encephalitis? While meningitis is an inflammation of the protective membranes surrounding the brain, encephalitis is an inflammation of the brain itself. It’s caused either by an infection, or through the immune system attacking it in error. In the UK each year there are up to 6,000 cases, with a mortality rate up to 40%. Death is usually caused by severe brain swelling, resulting in pressure on the brainstem. That’s the part that controls breathing and circulation – with it then ceasing to function. Cheery stuff, no? But it’s the stuff you need to know about. And I’m determined each year – as I have in magazines and on TV – to share my experience to help people know the early signs and how things can progress so quickly.

What are the symptoms? It depends on the type. It’s usually a flu-like illness or headache and high temperature. Then there’s uncharacteristic behaviour, seizures, and loss of consciousness. But symptoms alone are not enough of a diagnosis. Hospitals perform a variety of tests, such as brain scans, a spinal tap and EEG monitoring. Now, let’s talk about me, shall we?

I was all fine and dandy one minute back in June 2021 – then not so great the next. I caught a cold and kept complaining how tired I was. I’d sleep for hours. My husband, Scott – thinking I was in the midst of a nasty cold – packed me off to bed one night when I couldn’t even keep my eyes open to eat a bowl of soup. I fell asleep, and didn’t wake up.

Panic set in the next morning when Scott couldn’t rouse me. An ambulance was called, with my dad scooping my boys off to my parents. By this time I was semi awake, with our security cameras catching me stumbling into the back of the ambulance. When we arrived at our local hospital I sat in the A&E waiting room next to Scott, who’d arrived separately due to Covid restrictions. I then started having seizures, rendering me unconscious to the point I was put on a ventilator. The doctors no longer knew what to do, so I was transferred to The Royal London Hospital for specialist help. It was there that my diagnosis was confirmed. With my parents and Scott being told I may never wake again.

Obviously I did – how else would I tell this tale? – after 15 nights on life support. And while my family breathed a sigh of relief that I was conscious, it was clear things weren’t right. “How are the cats?” I asked. They’d passed away a few years earlier. “When can I speak to Auntie Karen and Uncle Peter?” My uncle died of a heart attack 10 years before. Encephalitis had damaged the part of my brain that ‘stored’ memories. There was little hope of it returning (very much the case). I have no recollection of getting married, giving birth to my sons, 9/11 – everything from the last 25 years.

My family were also alarmed with the way I acted. “There’s flies in my ears and wasps in the ceiling,” I said to Scott one night. Another time he listened as I told him my father-in-law was sitting next to me laughing. He was at home 40 miles away. My mum brought in a picture of my boys, and the doctors kept asking what their names were and where they lived. I refused, because I was adamant they were going to be kidnapped at any moment. One thing I do recall is a nurse trying to give me my medication. Refusing, I spat in her face: I’ll never forget the look in her eyes. I was experiencing a type of Intensive Care Delirium – confusion, hallucinations, paranoia, and agitation, which eventually resided. And, after a further three weeks in hospital, I was well enough to be discharged.

That’s the end of my story, surely? Nope. I’m now short-tempered. I’m now epileptic due to the seizures so can’t drive. I scream when my phone rings. No one can go near my right ankle as for no reason whatsoever it’s agonising to touch. I’ll often look in the mirror and see a woman with a bright red nose staring back – another attractive side effect, which my boys now refer to ‘Mum having a Rudolph moment’. Last year I had to stay at The Royal London for a week of brain monitoring. Not stylish, as you see below. I’m back this month for another week to see whether different meds could manage my seizures entirely. That means I could get my driving licence back. The question is, will I need lessons? I reckon so, especially when I recently told my husband at a roundabout to give way to the left. Oops.

I’m aware I’m making this sound light-hearted, but of course a brain injury isn’t. I’m one of the lucky ones. But it would be lovely to hop in the car to see friends. To not to have to write notes so I don’t forget what I’m doing. I’d like to open a web browser and not forget why I’ve opened it. And for Scott to not have to repeat the same answer I’d asked him about yesterday. Or the day before – and the day before that. I might look the same on the outside, but what people need to be aware of is that those who’ve suffered a brain injury are very much not the same on the inside. Because even though I’m trying to make it sound like a laughing matter, living with a brain injury is no laughing matter.

The information I am sharing is regarding my own experience with a brain injury. Specific, professional, or medical advice should always be sought from qualified specialists.

If you know someone who has recently sustained a brain injury, who is living with the long-term effects, or is experiencing grief following a brain injury click here to see the support available. For further emotional support call Samaritans free, day or night, on 116 123.

The post Opinion: Editor Claire on living with her brain injury appeared first on Checklists.

Lower temperatures have hit the UK, with fewer hours of sunlight impacting people experiencing Seasonal Affective Disorder (SAD). Searches for “living with Seasonal Affective Disorder” have increased by 130% since last year, so it’s never been more important to be as kind as possible to friends, family and complete strangers. And with new research finding almost a third of Brits feel accomplished when they give one, and 26% claiming it restores their faith in humanity when they receive one, it’s time for you to do more to spread some much-needed cheer. How to do your bit? The following 100 ideas are sure to help.

Everyday kindness

• Smile at a stranger
• Hold the door open for someone
• Pay it forward at your favourite coffee shop
• Cut your neighbour’s grass
• Offer to help carry someone’s heavy shopping
• Check in on a sibling
• Offer to walk your friend’s dog
• Return someone’s trolley at the supermarket
• Send a kind text to a long-distance friend
• Leave a positive Post-it note in a public place

Home kindness

• Cook dinner for your partner or family
• Do some chores (without being reminded)
• FaceTime family or friends
• Make your loved one a cup of tea
• Plan a surprise movie night
• Water your housemate’s plants
• Give someone a hug
• Ask a family member how they are
• Do the weekly food shop
• Bring home a surprise dessert

Work kindness

• Make your co-worker a coffee
• Bring in treats for your team
• Leave a kind message on someone’s desk
• Offer to help someone meet a tight deadline
• Teach a colleague a skill or a process
• Ask a new starter to sit with you at lunch
• Hold the door open for a co-worker
• Give a genuine compliment
• Check your team are happy
• Thank your boss or mentor for their support

Community kindness

• Volunteer your time at a local food bank
• Donate a bag of clothes you no longer wear
• Leave a kind review for a local shop or café
• Leave a tip after your meal
• Buy someone homeless a hot meal
• Take some of your older books to a little library
• Ask a customer service worker how their day is going
• Help someone in need cross a busy road
• Let someone merge in front of you in traffic
• Give directions to someone who’s lost

Online kindness

• Leave an uplifting comment on someone’s post
• Send a kind DM to someone who inspires you
• Share a small creator’s post
• Recommend a friend’s business publicly
• Post something uplifting
• Share a funny video with a friend
• Reach out and reconnect
• Donate to an online fundraiser
• Post something genuine to inspire others
• Give a shout out to your best friend

Personal kindness

• Take a break if you’re feeling burnt out
• Grab your favourite treat on your way home
• Spend some time in nature
• Compliment yourself
• Learn it’s fine to say no when you need to
• Do something creative
• Buy yourself flowers
• Have a bubble bath
• Get an early night (no doomscrolling allowed)
• Do your laundry before it turns into a mountain

Nature kindness

• Plant a tree
• Refill your bird feeder
• Leave water outside for wildlife on a hot day
• Donate old blankets to an animal shelter
• Plant herbs in pots and give them to friends
• Leave out squirrel-safe snacks
• Buy your friend’s dog a birthday present
• Remember your reusable shopping bags
• Join a community clean-up
• Give your pet an extra-long cuddle

Surprise kindness

• Hide a £5 note with a kind message
• Send flowers to your best friend out of the blue
• Bake a cake for your neighbour
• Lend a friend your favourite book
• Pay for the person behind you at the drive-thru
• Leave a thank you note for your postie or delivery driver
• Hide positive affirmations in random library books
• Donate a box of toys to a local charity shop
• Sneak a bar of chocolate into your partner’s pocket for a pick-me-up
• Send a random uplifting voice note

Friendship kindness

• Give your mate a lift, and let them control the playlist
• Help a friend move house
• Drop a coffee off if someone’s had a rough day
• Be the first to say sorry after a silly argument
• Plan a surprise catch-up
• Remind someone that they’re smashing life
• Send a cute postcard from your trip
• Text an old inside joke to make them crack up
• Compliment them behind their back
• Hype up their selfie

Stranger kindness

• Compliment someone’s outfit
• Offer up your seat on a packed bus
• Share your umbrella on a rainy day
• Offer to take a photo for a tourist
• Hold the lift doors open for someone
• Help carry someone’s pram, suitcase, or bags up the stairs
• Hand in a lost item
• Let someone go ahead of you in a queue
• Leave spare change in a vending machine
• Smile and thank the bus driver

How do random acts of kindness affect our mood?

“Giving or receiving random acts of kindness has a powerful positive impact,” says clinical health psychologist Dr Ravi Gill. “Acts of kindness trigger the release of ‘feel-good’ neurochemicals like dopamine, serotonin, and oxytocin, which boost happiness, reduce stress, and strengthen social bonds. Performing kind acts also enhances a sense of purpose and self-worth, while receiving kindness fosters feelings of gratitude, safety, and connection. Overall, even small gestures can see an upward spiral of positive emotions for both giver and receiver. Over time, these small actions create a more positive outlook, enhance resilience, and contribute to a kinder, more supportive community.”

The post 100 acts of kindness to try this winter appeared first on Checklists.

“There are some phobias that are easier to understand, such as spiders (arachnophobia) and snakes (ophidiophobia). However, some are harder to get your head around, from masks and costumes (maskaphobia) to vegetables (lachanophobia). For sufferers, phobias can be debilitating, putting strain on relationships, limiting social activities and generally casting a shadow over daily routines. The reasons behind the development of phobias are numerous. With snakes, evolution has likely hardwired us to avoid them. Spiders tend to stimulate feelings of disgust and repulsion, which trigger a fear response. Witnessing others’ fear of cats can lead us to develop a phobia ourselves. For some people, especially children, somebody wearing a mask where they have a fixed, unchanging expression can lead to a fear they can’t control. Happily, most phobias can be addressed; in the majority of cases, they can be removed completely. Here is a brief look at a seven-stage process I call the Integrated Change System.”

Recognise what you’re really afraid of

Identifying not just the surface-level fear (dogs, spiders, flying) but also the deeper fears it represents is crucial. Is it a fear of harm, a loss of control, a past traumatic event or something else?

Relax the conscious mind

Achieving a state of relaxation allows us to work with fears more effectively. The “4-7-8 Breathing Technique” involves inhaling quietly through the nose for four seconds, holding the breath for seven seconds, and exhaling forcefully through the mouth for eight seconds. Repeated three to four times, this acts as a natural tranquilliser for the nervous system.

Reward for your fear

Phobias can serve hidden purposes — a secondary gain. One way to find this is to ask: “Does this fear keep me safe from situations I feel are dangerous?”, “Do I receive comfort or attention because of this fear?” or “What might I lose if this fear were to disappear now?”

Alter the internal representation of that fear

Everything we do, including phobias, operates according to a subconscious ‘recipe’ — a combination of thoughts, behaviours, and feelings that reinforce the fear. Clarity about our recipe for fear makes it easier to change it. Imagine the thing that triggers your phobia. In your mind’s eye, shrink that image, make it lose its colour, and let it play backward like a film reel running in reverse. This process helps in diminishing the image’s emotional impact.

Release the past by tapping

Identify the fear/event related to your phobia and hold it in your mind. Tap on the outer edge of your hand with the fingertips of the other, verbalising your fear and acceptance of yourself despite it. Proceed to tap lightly but firmly on the eyebrow, side of the eye, under the eye and nose, chin, collarbone, under the arm, and top of the head. Tapping each point about seven times, briefly state your fear to maintain focus. After a few rounds, introduce a positive reframing. For example, “I am open to feeling safe around dentists.”

Recondition your emotions

Responses to any fear-inducing stimuli are learnt behaviours that can be modified via emotional anchoring. Decide on the positive feeling you want and select a memory where you felt this positive emotion strongly. While immersed in this memory, do a simple gesture, like pressing your thumb and forefinger together. Repeat with other positive memories. Your chosen gesture becomes your anchor that takes you straight to a positive feeling. Every time you use your anchor and feel that positive emotion, you weaken the old fear response and strengthen the new, positive one.

Realise a powerful future

Part of your fears will be “what ifs”. For example, what if a spider jumps at you? We tackle “what ifs” by script flipping. Write down as many “what ifs” as you can, then replace each of them with a positive statement or question. For example, what if the spider quietly and quickly goes about its business? Take your new statements and questions and visualise them, pairing them with affirmations that reinforce your new narrative — perhaps “I am capable of feeling calm and in control around spiders.”

The post Overcome a phobia in seven simple steps appeared first on Checklists.

A nationwide study has revealed that meeting someone in real life will most likely lead to a happy relationship, with more trust and a deeper friendship. In fact, as many as 44% of couples surveyed – who met in person away from dating apps – consider themselves in a long-term, committed relationship, compared to just seven per cent who met online. What’s more, as many as 62% who met IRL describe themselves as “extremely happy”, compared with just 51% who met on a site.

Meeting your other half in person is also more likely to lead to a trusting relationship. Seventy-one per cent say they “trust their partner 100%”, compared to 63% of those who met via an app. And those who met through friends, work, at the pub or supermarket, are also more likely to describe their relationship as a “deep friendship” (66% compared to 59% of online meet-up couples).

Where and how to meet

Eighty-one per cent of singles say they’re open to meeting someone while walking the dog, grabbing a coffee, or doing the weekly shop. In fact, 64% admit there’s someone at their local supermarket they fancy. There’s also comfort in familiarity. Meeting through friends gives people common ground, with 30% saying it helped break the ice, while 33% feel in-person connections are simply more meaningful. Yet, while the opportunity is there, making the first move isn’t always easy: more than eight in 10 admit they feel shy asking for someone’s number. 

Why else should singles meet in person

Many say it’s easier to get a genuine first impression without filters, with 68% highlighting this as a benefit. Then there’s over half (56%) that say meeting face to face helps spark that all-important chemistry. Being able to make proper eye contact also matters, with 51% saying it helps them feel more connected from the start. And for the sensory romantics, it’s the real-life details that count, from catching a hint of perfume or aftershave (19%), to hearing someone’s voice as it really sounds (37%).

So, the next time you go to open that app on your phone just stop and think – why not get physically out there to find the person of your dreams? Because before those of us had tech and apps we managed just fine…

The post Couples who meet in real life are happier than online appeared first on Checklists.

Black garlic

These aged garlic cloves with a rich, sweet, umami flavour contain two to three times more antioxidants than their white counterpart. They’re high in S-allylcysteine (SAC) which helps your body absorb allicin for enhanced immune-boosting effects. Studies show these fermented pulps stimulate white blood cell production and have prebiotic effects that nourish gut-friendly bacteria. It’s particularly beneficial to add to your diet when the seasons change, as it is highly effective in treating minor intestinal infections and other winter ailments.

How do I add it to my diet?

Spread on toast for a subtly sweet, savoury flavour with hints of molasses and balsamic, mash into sauces, mix it into marinades or add whole cloves to roasted vegetables, meat or fish dishes. It can also be used as a garnish for salads, soups or pasta without giving you pungent garlic breath.

Turmeric milk

Often called ‘golden milk’, turmeric milk is a traditional Ayurvedic remedy known for its powerful immune-boosting qualities. Its active ingredient, curcumin, is a potent anti-inflammatory, antiviral, and antibacterial agent, and when combined with black pepper – which significantly enhances curcumin absorption – it becomes even more effective. Turmeric also supports liver detox, while black pepper boosts metabolism. Its naturally warming properties help improve circulation, making it an ideal bedtime drink during flu season.

How do I add it to my diet?

Warm milk and stir in one teaspoon of turmeric powder, then a pinch of black pepper, cinnamon and a touch of honey. You can also add turmeric to smoothies, porridge or soups for an extra anti-inflammatory boost throughout the day.

Raw honey

Raw honey, with its natural enzymes and antioxidants, acts as a powerful defence against winter woes. Unlike processed sugar, it contains bioactive enzymes, vitamins, minerals, and antioxidants that work together to support the immune system, reduce inflammation and help the body fight off minor infections. Its natural antibacterial and antiviral properties make it a versatile ally during flu season, helping to soothe sore throats and ease cold symptoms. 

How do I add it to my diet?

Drizzle raw honey over porridge, yoghurt or fruit for a naturally sweet boost, or stir into herbal teas or hot drinks for a soothing winter beverage. Combine with ginger, turmeric or cinnamon to create easy home remedies for sore throats, too.

Matcha

Matcha is a finely ground green tea powder that delivers a concentrated dose of nutrients and antioxidants as you consume the entire tea leaf, not just an infusion. Containing 10 times more antioxidants than regular green tea and rich in vitamins A, B2, C, E and minerals like potassium, magnesium, and calcium, matcha helps keep your body strong and resilient during the colder months. Its natural combination of caffeine and L-theanine provides a steady energy boost to help combat winter fatigue. 

How do I add it to my diet?

Whisk matcha into hot water for a calming tea, stir it into baked goods like cookies or add it to your pancake batter. Even a small daily serving delivers a strong antioxidant punch, and could even aid digestion to reduce bloating after heavy meals.

Citrus fruits

Citrus fruits like oranges, lemons and grapefruits are at their peak from December to March, delivering maximum flavour. Rich in vitamin C, they support the immune system by enhancing the production and efficiency of white blood cells – the body’s frontline defence against infections. Citrus fruits are also packed with natural compounds that help protect your cells, reduce inflammation, and support digestive health. Eating them regularly can strengthen your body’s defences during the colder months.

How do I add them to my diet?

Add citrus slices to water, toss segments into salads or swap processed snacks for whole fruits. Use the zest in dressings or roasted vegetables, and sprinkle segments over fish, poultry, or grain bowls for extra flavour and nutrients.

Shiitake mushrooms

Shiitake mushrooms are naturally rich in beta-glucans, bioactive fibres that help activate white blood cells and boost the body’s immune response. Packed with vitamins, minerals and powerful bioactive compounds, they also contain AHCC (Active Hexose Correlated Compound), shown to enhance immunity after exposure to the flu virus. A study has shown people who consumed shiitake mushrooms for four weeks demonstrated improved immune markers and reduced inflammation. 

How do I add them to my diet?

Add a handful of fresh or dried shiitake mushrooms to soups, stews, stir-fries or sautés a few times a week. Cook them gently to preserve their beneficial compounds and maximise their immune-boosting potential.

The post Six superfoods to help fight flu appeared first on Checklists.

What is it?

“The NHS Continuing Healthcare (CHC) is a package of care arranged, and funded solely, by the NHS for individuals18 or over who have significant ongoing health needs. Unlike social care, which is means-tested, CHC is free at the point of delivery. It can cover the full cost of a person’s care, whether in their own home, a nursing home, or another setting.”

Who’s eligible

“Eligibility is not based on a specific diagnosis, age, or condition. Instead, it depends on whether the person’s primary need for care is a health need. To assess this, healthcare professionals carry out a comprehensive review using the Decision Support Tool (DST). This looks at different areas such as mobility, breathing, nutrition, cognition, and behaviour, and considers the nature, intensity, complexity, and unpredictability of needs.”

How are you assessed?

“The process often starts with a Checklist ‘screening’ assessment, which determines whether a full CHC assessment should take place. If someone is found eligible after the DST, the NHS will fund their care in full. If not, they may still receive support via their local authority, but this could be subject to financial means-testing.”

Does that mean you’ll always get it?

No, it’s important to understand that eligibility is reviewed regularly, as a person’s needs may change over time. Families often find the process complex and daunting, but knowing the basics and being prepared can make a big difference as care fees will be paid by the NHS and even care fees can be reimbursed.”

What is someone was eligible but has passed away?

“Claims don’t end when someone dies. If a person should have been eligible for NHS Continuing Healthcare but was wrongly denied or not assessed at all, their estate can bring a claim for retrospective funding. This means the NHS may reimburse care costs that were wrongly charged, even after the individual passed away. While these cases can take some time, many families find them worthwhile especially where large sums were spent on care.”

Five top tips for navigating the NHS Continuing Healthcare

1. Know Your Rights

“CHC is not limited to certain conditions like dementia or terminal illness – anyone with significant health needs may qualify. Don’t be put off by myths or assumptions.”

2. Be Prepared for the Assessment

“Evidence is key. Keep detailed records of medical history, care plans, and daily challenges. Real-life examples of needs (such as risks of falls or medication management difficulties) can strengthen the case.”

3. Challenge if Needed

“If eligibility is refused, you have the right to appeal. Many families are successful on review, especially if they can provide additional evidence.”

4. Seek Professional Guidance

“You don’t need to navigate the system alone. Charities, advocacy groups, and solicitors can help you understand the process and present your case effectively and even attend assessments with you.”

5. Think Long-Term

“Needs can change, so even if you are not eligible now, you may be in the future. Keep records up to date and request reassessments if health declines.”

“Just remember, the NHS Continuing Healthcare can make a huge difference for families, removing the stress funding care and ensuring loved ones receive the funding and support they are entitled to,” continues Lisa. “The process may feel overwhelming at first, but with persistence, preparation, and the right advice, you can navigate it successfully. And even if the opportunity was missed during their lifetime, it’s never too late for families to see justice through the retrospective claim.”

For more help, contact the specialist team at Hugh James who have 18 years of experience in assisting families in securing CHC funding and have recovered over £250 million for our clients.

The post Legal advice: NHS Continuing Healthcare appeared first on Checklists.

Establish a routine

“I love a routine, and autumn is a great time to get back into it after a long summer. I run a busy business, but still make sure I block out time to work out each week in my diary. Make sure you do the same, as if not you won’t end up putting any time aside for myself.” 

Always keep hydrated

“We all know hydration is key. I like to fill up a two-litre reusable bottle with filtered water and cucumber to add flavour, making sure to drink that in a day. You can add anything to it, from a slice of lemon to some frozen berries.”

Remember to exfoliate
 
“I find my skin starts to get a bit dry at this time of year, so I always advise people to dry skin brush before their shower each day using a copper bristled dry skin brush.”

Boost your immunity

“Now’s the time of year that colds are on the rise, so try my Mush Defense with organic Chaga Liquid Extract each day, not only for energy and immunity in the morning but also in the afternoon for cellular support.” 

Eat well

“Eat plenty of fruit, veggies and herbs. I stock my freezer with organic fruit and veg as they make life a lot easier, especially at this time of year when berries are no longer in season.”

Get out and about

“Yes it may be cold, but try your best to head outside for a walk every morning, walking outside for 15 minutes minimum, helpinh circadian rhythms and setting your body up for the day ahead.”

Look after your gut

“Take a good probiotic like Symprove to aid digestion and help boost your immune system. Eighty percent of our immune system is based in the gut, so looking after it is paramount.”

Up your fibre

“Fibre comes in lots of sources, from adding a can of cannelloni beans to a stew, eating new potatoes with the skin on, or adding flax seeds to porridge. Incorporate this with protein to keep you fuller for longer and keep your blood sugar stable.”

Headline image: © LYDIA COLLINS

The post Get set for autumn with top wellness tips appeared first on Checklists.

Know someone suffering? We spoke to qualified pharmacist and co-founder of NutraTea, Anish Patel, on natural ways to help ease the pain.

Stay active

The NHS recommends gentle activities like swimming, yoga and walking to keep joints flexible and muscles strong without adding strain. Even short, regular sessions can reduce stiffness and improve mobility.

Eat anti-inflammatory

Studies suggest that diets rich in omega-3 fatty acids from oily fish, leafy greens, nuts and berries can help manage inflammation. Reducing processed foods and sugars may also ease flare-ups.

Watch your weight

Excess weight increases stress on weight-bearing joints. According to the Arthritis Foundation, even modest weight loss decreases pain and improves mobility in people with osteoarthritis.

Manage stress

Research shows that mindfulness practices, such as meditation and breathing exercises, can improve pain perception in arthritis patients. Prioritising quality sleep is equally important for recovery and overall health.

Turn to tea

NutraTea’s herbal teas provide a natural way to aid lifestyle changes, plus are designed to support joint and bone health. Research shows that turmeric and green tea may help reduce inflammation and oxidative stress — two key drivers of arthritis pain. Each cup also improves circulation and warmth, and offers gentle relief that’s easy to integrate into everyday routines.

The post Natural remedies to relieve arthritis appeared first on Checklists.

Checklist have collaborated with Xlear and Dr Karina Patel from The London Sleep Centre to bring you 10 top tips to help you consistently nod off.

1. Bedtime brews can keep you awake

A hot cuppa might seem like the perfect bedtime drink, but the caffeine in both coffee and tea acts as a stimulant and can prevent you nodding off easily.

It is recommended that you reduce overall caffeine consumption and particularly a few hours before you plan on getting to sleep.

2. Don’t drink alcohol at bedtime

Alcohol decreases overall sleep quality via a variety of different mechanisms. It acts as a central nervous system depressant, but is short-acting, meaning it can cause insomnia. So, although you may fall asleep quicker, it may not last for very long and you may wake up frequently.

Have your last tipple a couple of hours before bedtime to give your body more time to normalise before sleeping. Alcohol also triggers inflammation, causing the soft tissue lining in the airway to swell up to constrict the airspace. This can mimic, or worsen, symptoms of sleep apnoea and can cause snoring.

3. Keep your bedroom well-ventilated

A hot, stuffy room will work against your body’s natural drop in temperature when you are sleeping.

Try to make sure you’re not covered in too many blankets and clothes to maintain constant rest and prevent you from waking up unnecessarily.

4. Wash bedding regularly

Putting your bedding through a hot wash will kill dust mites, which are linked to allergies that can stop sufferers getting a good night’s sleep.

It also feels great to slide into fresh sheets, increasing your enjoyment of being in your bed and making you look forward to the end of the day.

5. Leave phones out of the bedroom

Aside from online content stimulating your brain when you should be winding down, phone and tablet screens emit blue light and electromagnetic waves that can hinder sleep.

It is recommended to gradually reduce your tech consumption as the end of the day draws closer. Try reading a book or having a conversation with family members in the late evening.

6. Don’t let your pillows hinder your shut-eye

Your spine should be well aligned, so choosing a pillow that keeps the spine as straight as possible will help. Also make sure you aren’t using a pillow that tilts in your head, closing off your airway. 

Finding a comfortable and reliable sleeping position and arrangement can help you get to sleep quicker. Make sure you make note of the body position and arrangement of pillows and blankets when you get to sleep well so that you can replicate it consistently.

7. Breathe through your nose

Mouth breathing closes the throat, which can lead to the vibration of the soft tissues of the airway, which is usually the throat. It can also dry out your mouth, leading to great incidence of viruses and bacteria lodging in the throat.

Finally, it can lead to too much carbon dioxide loss; one of the main gases that regulates how much air you take in. When the balance is incorrect, mucus is produced to slow breathing down. Unfortunately, this leads to a greater carbon dioxide imbalance and the cycle repeats itself with more mouth breathing. Balanced carbon dioxide levels are needed for brain and muscle function.

8. Snoring and sleep apnoea can inhibit a good night’s sleep

Snoring can be another result of mouth breathing but also caused by blocked nasal passages. Sleep apnoea is the repeated cessation of breathing during sleep when the airway is partially, or fully, obstructed.

It is normal for this to happen up to five times a night. Try using a smartphone app to give you a clearer picture of what happens when you fall asleep.

9. Practice Buteyko breathing

Particularly good for people who regularly suffer from blocked noses, it uses nasal breathing, breath control and breath-holding to help clear nasal passages.

Originally designed to alleviate the symptoms of asthma, Butyeko breathing can have positive effects on our bodies regulation of breathing and reduce sleep interruption.

Find out more at youtube.com

10. Open up your airways

There are nasal strips or cones to help open up the nose, while oral appliances can hold the jaw in a more forward position to open up the throat. Also try Xlear Nasal Spray.

It is 100% natural and safe, containing xylitol, which has natural anti-bacterial qualities. Research shows that people who regularly use Xlear are at a significantly lower risk of contracting respiratory infections.

Find out more at xlear.com

This article was made in collaboration with Xlear, the producers of Xlear Nasal Spray.

To see your company in any upcoming features we are arranging please email laura@hurstmediacompany.co.uk or editorial@hurstmediacompany.co.uk

The post Catch some shut-eye with these 10 tips for better sleep appeared first on Checklists.