As weight loss medication such as Ozempic and Mounjaro continue to surge in popularity, experts say one of the biggest mistakes people make is focusing purely on eating less, rather than eating strategically.

“These medications can be extremely effective tools for weight loss, but what people eat while taking them still matters enormously,” says The Health Suite’s Dr Asiya Maula. “When appetite is reduced, every meal becomes more important nutritionally. Appetite suppression can sometimes lead people to unintentionally under-fuel, increasing the risk of fatigue, muscle loss and poor nutrition. With this in mind I advise those taking weight loss injections to consider the following, if able.”

Eggs

Eggs are one of the best foods to include while on weight-loss injections because they provide high-quality protein in a relatively small volume of food. “Many people on fat jabs struggle to eat large meals, so nutrient-dense protein sources become very important. Protein helps support muscle mass and keeps people feeling stronger during weight loss. Eggs are also versatile and easy to tolerate when appetite is low.”

Yoghurt

High-protein Greek yoghurt is another food doctors often recommend because it combines protein with calcium and beneficial nutrients in an easy-to-eat form. “For people experiencing nausea or reduced appetite, softer foods are sometimes easier to manage. Greek yoghurt can be a simple way to increase protein intake without feeling overly heavy – just be sure to choose lower-sugar versions where possible.”

Beans and lentils

Fibre intake can often fall dramatically on weight-loss injections, increasing the risk of constipation and digestive problems. “Beans and lentils help support gut health while also providing protein and slow-release energy. They can help people stay fuller and maintain better digestion. Remember: fibre becomes even more important as food intake decreases overall.”

Berries

Doctors say berries are particularly useful because they provide fibre, hydration and nutrients without excessive sugar. “When appetite is low, foods that deliver vitamins and fibre efficiently become very valuable. Berries are also generally easier on blood sugar levels than many processed snacks.”

Oily fish

Foods such as salmon, sardines and mackerel are also strongly encouraged because they contain omega-3 fatty acids and high-quality protein. “When people lose weight rapidly, maintaining muscle and overall nutritional health is extremely important. Oily fish provides nutrients that support both cardiovascular and general health.”

Why it matters

Experts say rapid weight loss without adequate nutrition can sometimes lead to unwanted side effects such as muscle loss, fatigue, hair thinning and poor recovery. “There can sometimes be too much focus on simply eating less. The quality of the food still matters hugely. People using weight-loss injections should aim to prioritise protein, fibre and nutrient density rather than relying heavily on processed ‘diet’ foods. These medications work best when combined with sustainable habits and good nutrition.” www.thehealthsuite.co.uk

This article is for general information only and should not be used as a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your diet or lifestyle.

The post On weight-loss jabs? These foods are here to help appeared first on Checklists.

As more people turn to high-protein snacks, low-calorie foods and diet staples in a bid to slim down after summer’s excess, certain popular choices may be harder for the body to tolerate than people realise, with many mistaking bloating caused by certain foods for weight gain – or assume it is simply normal digestion. “Just because a food is marketed as healthy or slimming does not necessarily mean it suits everyone’s digestive system,” explains Supply Life’s Oliver Goble. “Some foods can trigger bloating, gas and discomfort, particularly when eaten frequently or in large amounts.”

Protein bars

Protein bars are often marketed as a convenient weight-loss snack, but many contain ingredients that can be difficult to digest. “A lot of protein bars contain sugar alcohols, artificial sweeteners or highly processed protein sources that can ferment in the gut. That can lead to significant bloating in some people. Certain ingredients such as pea protein and chicory root fibre can also be common triggers.”

Salads and raw vegetables

Large salads are often seen as the ultimate diet food, but raw vegetables can sometimes overwhelm the digestive system, particularly when eaten in high volumes. “Foods like raw onions, broccoli and large amounts of leafy greens can be surprisingly difficult for some people to break down. While nutritious, they can lead to bloating and trapped gas, especially if gut health is already sensitive. This is one reason some people feel more bloated after eating a ‘healthy’ lunch than a cooked meal.”

Oat-based breakfasts

Porridge and overnight oats are hugely popular with people trying to lose weight, but oats can also cause digestive issues for certain people. “Oats contain fibres and compounds that some people struggle to tolerate well, particularly if they are eating them daily. This can contribute to bloating, fullness and discomfort that lasts throughout the day. Eating very fibre-heavy breakfasts too quickly can also make symptoms worse.”

Identifying trigger foods

Many people trying to lose weight focus heavily on calories without paying attention to how foods make them feel physically. “People often assume bloating is something they have to live with. But in many cases, it can improve significantly once trigger foods are identified. The goal is not to unnecessarily cut out healthy foods, but to better understand individual tolerance levels. All in all, the healthiest diet is one your body can actually tolerate and function well on.” www.supplylife.com

The post No post-summer diet progress? This may be why appeared first on Checklists.

Lack of sleep affects your emotions, energy and everyday living. Now sometimes the lack of zzzs can’t be helped, such as when we have a new baby, restless toddler or poorly child to look after. Then there’s being ill, financial or job worries, or going through major life changes like the menopause. However, there are steps we can take to improve our sleep; just a few adjustments can make the difference between feeling refreshed and ready to tackle anything, or wanting to crawl back under the covers.

Finding your rhythm
If you’re not getting enough sleep, then chances are your mood is affected. You could be irritable, down, and without the patience to deal with life’s routines, never mind the curve balls. “One of the things I focus on with patients who are low in mood is the circadian rhythm,” explains independent prescribing pharmacist and registered nutritional therapist Richa Puri. “That’s the body’s internal clock that determines when cortisol rises, when melatonin builds, and when sleep becomes possible.”

Just opening the curtains and letting daylight reach your eyes can help regulate your body clock, but even better, go outside for a morning walk. Doing so helps regulate your cortisol levels during the day, allowing the sleep hormone, melatonin, to gradually build in the evening. “The result is a more reliable sleep signal at night,” says Richa. “It’s one of the most powerful tools available for regulating mood, energy and sleep, and it costs nothing.”

Diet dos and don’ts
What and when you eat can seriously affect your sleep quality and quantity. Avoid eating in the last couple of hours before bed so your stomach doesn’t have to work to digest food, when it should be in a state of repair and recuperation. Nutrients that support sleep include magnesium, and tryptophan (found in certain foods including eggs, milk, poultry and some seeds).

Herbal teas containing chamomile, passionflower, lemon balm, lavender and valerian can help you wind down, calm a racing mind, and relax the body. As for coffee, keep that to the morning or early afternoon otherwise it may well keep you awake, or at the very least compromise your sleep quality.

Time to wind down
If you spend your evenings watching TV or scrolling your phone, you’re not giving your brain the chance to switch off. A wind-down buffer with no devices and ideally no TV will help prepare your body for sleep. Try meditation to really relax, or even just pick up that book you’ve been meaning to read for months. “Sleep hygiene is really important and our bedtime routine doesn’t start when our head hits the pillow – it should begin much earlier in the evening,” says Joseph Conway, psychotherapist and mental health trainer at Vita Health Group. “The brain needs clear, consistent signals that it’s time to wind down.”

Sleep hygiene
How warm or cool your sleeping environment is goes a long way to ensuring a fitful night as our core body temperature naturally drops in the evening. “A cool room helps this process along, signalling to the brain that it’s time for deep rest,” explains Joseph.  Sweltering? A fan can really make a difference. Natural fibre bedding will also help, as cotton and linen wick-away heat and moisture from the body, so you don’t wake up in a sweat. If you’re in the market for a new mattress, going for a cooling version could help, as could a cooling topper for your existing mattress.

In winter it’s the opposite, of course. If you’re too cold you’re not going to stay asleep, so a thick duvet or an electric blanket will make all the difference when the mercury plummets.

Get in to a routine
Finally, try to go to bed at the same time every night and get up at the same time every day. This is a great way to set your internal body clock, which will mean sleep comes easier and you’ll sleep deeper. And while giving up weekend lie-ins might seem a step too far, it’s worth it in the end for quality zzzs.

Sleep helpers

Lush Sleepygift set, £18

Wind down for the evening with this soothing shower gel and body lotion. Both contain lavender, known for its relaxing effects, and tonka, which is sweet and comforting. Add to that oat milk, which is an antioxidant and calming for the skin, and you have the makings of a peaceful night.

Neal’s Yard Beauty Sleep Foaming Bath, from £19

If you’re more of a bath than a shower person, then this is for you. The combination of ylang ylang, clary sage and patchouli will have you relaxed and ready for bed in no time. Feel stress dissipate as you slip into the luxurious bubbles and enjoy quality time just for you.

Olverum Nightfall Sleep Mist, £26.50

Mist this fragrance over your pillow before falling into bed and you’ll feel like you’re drifting off in a luxury spa. The blend of five essential oils – including Roman chamomile, bergamot and lavender – is designed to support all stages of sleep, promoting greater relaxation through light, deep and REM sleep.

Simba Hybrid Mattress Topper, £314.10 (double size)

An old mattress is possibly the main culprit of poor sleep and morning aches. This Hybrid Mattress Topper will add a new lease of life to your existing set-up. It has a washable cover, two memory foam layers and a layer of aerocoil springs between. The result is comfort, support and – thanks to the open structure of the memory foam – a cooling night’s sleep.

Luff Mayfair Cooling Gel Pillow, £74.99

With this pillow there’s a cooling gel pad on one side to draw heat away from your head, while the memory foam core helps support your neck and spine. The other side of the pillow is finished in a bamboo fabric, which is hypoallergenic, wicks away moisture, and in itself is naturally cooling.

Curated Beauty 100% Mulberry Silk Sleep Mask, £50

This luxurious mask will prevent the glare of street lights and traffic disturbing your slumber, while the mulberry silk is gentle on your skin. Silk is thermoregulating, so stays cool in summer and warm in winter – and it helps stop sleep creases too. It’s beauty sleep at its finest!

All About Sleep Organic Bamboo Sleep Masks for Men, £29.99 

And for the man in your life, this sleep mask blocks out the light so helping ensure restful sleep. It’s made from organic bamboo, which is naturally cooling, antibacterial and hypoallergenic, and the bamboo fibre cushioning is soft against the eyes. The elasticated strap also makes for a comfortable fit.

Silentnight Deep Sleep Night Light and White Noise Machine, £30

Zen out to soothing music, practice breathing exercises or fall asleep to birdsong. Other soundscapes include rain, and even the rhythmic noise of trains rolling along a track. Use it as a night light, pick one of the colours to suit your mood, or scroll through the rainbow as you drift off. There’s a timer and Bluetooth so you can connect it to your phone.

Ashleigh & Burwood Wellbeing Frosted Fragrance Lamp, £28 and Sleep Wellbeing Lamp Fragrance, £15

This fragrance lamp is beautiful to look at, and helps create an ambiance conducive to sleep by purifying the air and getting rid of cooking or other odours. Pair it with one of more than 60 fragrances, such as the Sleep Wellbeing blend of geranium, lavender and patchouli essential oils, for a soothing and restful night.

The post And so to bed: sleep tips and tricks appeared first on Checklists.

Coast to Coast

The famed Coast to Coast walk was devised by celebrated fell walker, illustrator and guidebook author, Alfred Wainwright, whose guidebook to the walk was published in 1973. Since then, the path has been heralded as one of England’s classic long-distance treks, and was recently made into a National Trail. Luring keen walkers from across the globe, it spans 190 miles, from the coast of the Irish Sea at St Bees, to the North Sea coast at Robin Hood’s Bay. It also passes through three of England’s national parks: the Lake District, Yorkshire Dales and the North York Moors.

Cornwall

This legendary trail offers the ultimate challenge for long-distance walkers, starting from Minehead in Somerset and ending in Poole Harbour. Boasting over 115,000 feet of ascent and decent – the equivalent of scaling Mount Everest four times! – it is probably wise not to walk it all at once! Instead, walkers often start with Cornwall, the county blessed by more miles of coastline than anywhere else in England. A haven for artists and walkers alike, you’ll be able to take in sweeping beaches, imposing cliff ranges and ancient tin mines, along with the artsy legend of St Ives, St Micheals Mount and The Land’s End Peninsula. It would be a sin not to add a pasty.

Southern Lake District

Another beautiful option is the Southern Lake District, which offers plenty of sightseeing greats within a doable distance. Including Ambleside, Windemere, Grasmere, and Coniston, there are routes to suit all skill levels, from the Tarn Hows Circular – an accessible 2.4 mile loop, which offers sweeping views of the fells – or Gummers How, a short but steep climb crowned with one of the best panoramic views of Lake Windermere.

Scottish Highlands

Craving a wee dram with breathtaking views? There is no better way to explore the Scottish Highlands than by foot. Offering memorable localised day walks and more ambitious rambles, key routes range from the strenuous 96-mile West Highland Way, which will take around a week to complete. Or there’s the more accessible – but still challenging – routes like the Ben Nevis Mountain Track, which is just over 10 miles and takes you to the highest point in the UK.

The Peak District

From peaks and expanses of moorland to spellbinding lakeside paths, the Peak District is the UK’s oldest National Park. Offering world-class historic attractions aplenty, such as Dovedale Stepping Stones and the Twelve Apostles, best viewed from the limestone promontory known as Lover’s Leap. And when you need to refuel, stately home, Chatsworth House makes a very stylish pitstop.

St Oswald’s Way, Northumberland

Yearning for another history-fix? St Oswalds Way in Northumberland is popular with those wishing to follow in the footsteps of the seventh century King of Northumbria, and walk all 97 miles of St Oswald’s Way. Explore fine landscapes and the history of the North East of England, from the UNESCO-listed Hadrian’s Wall to the tidal island of Lindisfarne (also known as Holy Island). Your feet may ache, but they will thank you for it.  

Southern Snowdonia

Still not tired? For more awe-inspiring landscapes with spectacular mountain peaks, enchanting forests, and dramatic coastlines, Southern Snowdonia is a rambler’s must-tick. Explore Wales’ Eryri National Park, which spans a massive 823 square miles, and is famed for its rugged mountain ranges and glacial valleys. The area is also home to Yr Wyddfa, the highest peak in England and Wales at 1,085 meters. Your photos shouldn’t be too shabby.

The Cotswolds

And finally, when you get the itch to walk some more, the chocolate box prettiness of the Cotswolds is hard to beat. Showcasing hundreds of miles of public footpaths stretching out over honey-stone villages and rolling hills, top trails include family-friendly circular routes through exquisite villages like Bourton-on-the-Water and Castle Combe, or long-distance trails such as Thames Path, where you will be able to lap up stunning views of the Cotswolds Lakes. www.hfholidays.co.uk

The post Eight iconic UK walks to add to your ramblings appeared first on Checklists.

Let’s talk about your fitness and weight loss – you look amazing! When did you realise you needed to do something about it?
“I knew I was overweight for ages, but I convinced myself that because I was a Dad it was OK! I was still strong and relatively fit, so I figured, “What does it matter? I’ve had my time as a pin up!” I genuinely believe it did me good to have a period where I wasn’t worrying about my looks the whole time. The pressure I felt for years was horrible, and I wanted to focus on creating rather than selling myself. Now I realise you need to do both.”

What about exercise?
“I go to the gym four to five times a week and focus on weights. There’s a common misconception that cardio burns fat, and weights increase muscle. Weights do increase muscle, which then burns the fat. Weights also increase bone density, so enables you to be more mobile for longer. Cardio, in my experience, works better when you’re younger. There is no point in training like a 20-year-old in a 50-year-old-body. My wife has been hitting the weights and her body is insane! For years she killed herself in classes, and nothing happened. I think it’s important for females to understand strong is sexy. Skinny should not be a goal.”

So why not go down the other route so many people are doing: Ozempic?
“I see weight loss jabs as an unknown. In the Sixties people thought smoking was good for you! I think if you are extremely overweight, have injuries, or a disability that prevents you from exercising, then great. But the jabs destroy muscle as well as fat, so you are weakening your body going forward when you should be strengthening it. I worry that there are other side effects that we don’t know about yet, too. Plus, I know I am in control by doing it through diet and exercise, so I can regulate it myself. I can take time off or increase it, depending on my schedule.”

You’ve spoken openly about your ADHD. Has that made it easier or harder for you to focus on what you are doing?
“My ADHD makes everything harder. I don’t find it hard to focus – ADHD can present itself in different ways – but I do find the anxiety unbearable, and I suffer from depression as a result. The gym helps with this.”

You previously taught at the UK Film Academy as a Senior Acting Coach. How did you find that?
“The class consisted of neurodiverse students, so it was great to work with them. Most performers are neurodiverse as it suits our brains, so that makes me happy.”

So why the transition from soaps to teaching?
“I have always done multiple jobs, so there was no transition as such. I’d actually like to do another soap in the future, as I’m good at fast-running shows. People don’t realise that soaps are the hardest of the genres and they are testing for a lot of actors. Not me!”

You’ve said you’d like your own kids to have separate properties on your own piece of land if you ever moved, with their own families. Why?
“I’d like to keep my children close to me, as I think it makes sense. Life is tough and is only going to get tougher, so we need to stick together. We know too much these days, and expectations are ridiculous. True value lies in family, and I’ve only just learned that, as my family growing up was very disjointed.”

But you’ve yet to reach the dreaded teens! How do you reckon you’ll handle it?
“My daughter also has ADHD, so we have dealt with this type of teenage behaviour for years. We put the work in. It’s that simple.”

By the time your youngest Teddy turns 18 you’ll be 68. How do you feel about sitting down with his first pint as a pensioner?
“I don’t think I’ll ever retire, so it’s of no consequence how old I am. However, I’m looking forward to the two of us hitting the gym!”

Your wife’s 14 years younger. Does that impact your likes and dislikes?
“My wife and I share a lot of interests. She is a highly intelligent woman, and we learn from each other constantly. We have a shared love of art, however, since moving out of London we rarely go to galleries.”

You’ve been married 17 years. What’s the secret?
“The secret to a long marriage is not to get divorced!”

What do you do that drives her up the wall?
“I drive her up the wall constantly! The fact she is in perimenopause makes this very easy to do!”

And what does she do that drives you bonkers?
“Her mood swings are tough to handle as a result, but I take everything with a pinch of salt. Only a fool would take stuff in anger seriously, in my own opinion.”

We’ve seen you more recently return to theatre work – what’s next?
“I love theatre. The play I did last year, Parlour Song, was my favourite project to date. In terms of future work, I’m always on the lookout, but I need to establish myself in other areas first. First off, I’ve my public speaking book, Taking the Drama Out of Public Speaking, whic is soon to be released, I’ve also just shot the pilot of my podcast with Scott Harrison, Two Men and a Maybe.”

Is there anything else you’d like to do, career-wise?
“I would love to get more involved in social issues and make some hard-hitting documentaries. I feel we need to build this country from the ground up, and want a platform to do it from.”

You can work with anyone in film, TV or theatre. Who and why?
“I would love to work with Brad Pitt. I know people who have, and I believe him to be the kindest guy out there. I admire his work enormously.”

Will we ever see you on I’m A Celeb? If so, who would you love to have as a campmate?
“I am always up for a challenge! I know a few people who have done it and they all lived it! In terms of campmates, I’d want inspirational people who have achieved something. Read into that what you will.”

Finally, please tell us one fact that no one in the public eye knows about you – until now.
“No one knows I write poetry. I love words!”

Watch out for Jeremy’s upcoming podcast, 2 Men and a Maybe, as well as his soon-to-be-released book, Taking the Drama Out of Public Speaking.

This interview was arranged via www.thefabulousmepr.co.uk

The post Interview: Actor Jeremy Edwards appeared first on Checklists.

Rather than extreme diets or “quick fixes”, consistency, muscle maintenance, and lifestyle balance are the real drivers of a healthy metabolism. Longer daylight hours, increased outdoor activity, and lighter seasonal foods can all contribute to a subtle increase in daily energy expenditure. However, experts warn that common habits like irregular sleep, dehydration, or skipping meals can quickly counteract these benefits. Here are 10 expert-backed strategies to help.

1 Use HIIT to stimulate calorie burn

Short, intense bursts of activity such as High-Intensity Interval Training can temporarily elevate post-exercise calorie burn. This afterburn effect means your body continues using energy even after you finish training.

2 Build and maintain muscle mass

Strength training remains one of the most effective long-term strategies for metabolic support, according to an Advance in Preventive Medicine study. Muscle tissue is more metabolically active than fat tissue, meaning it increases baseline energy expenditure.

3 Stay hydrated, especially in warmer weather

Even slight dehydration can reduce physical performance and slow metabolic processes. In summer, fluid needs often increase due to heat and higher activity levels, making consistent hydration essential.

4 Prioritise protein intake across the day

Protein not only supports muscle repair but also has a higher thermic effect of food (TEF), meaning the body uses more energy to digest it compared with fats or carbohydrates. Experts recommend including it in every meal, as it could increase your metabolic rate by 30%.

5 Include green tea in your routine

Green tea contains catechins and caffeine, which may support fat oxidation and mild increases in energy expenditure, when paired with regular movement. A study on middle-aged men and women has shown that after two weeks of intake, energy expenditure increased after ingestion.

6 Increase NEAT (non-exercise movement)

Everyday movement – walking, standing, stretching, and general activity, also called NEAT – represents the main variable component of daily total energy expenditure. In fact, NEAT can vary widely between individuals and is often underestimated, and a low level of it can be associated with obesity.

7 Prioritise high-quality sleep

Sleep plays a key role in hunger, satiety, and energy balance. In fact, regularly sleeping fewer than seven hours per night can negatively impact metabolic health, disrupt appetite-regulating hormones, heighten food cravings, and is associated with a 38% higher risk of obesity in adults.

8 Add thermogenic foods in moderation

Foods containing capsaicin, such as chilli pepper, may slightly increase energy expenditure and support appetite regulation. Studies suggest that capsaicin influences energy metabolism by modulating both fatty acid and glucose pathways. Its consumption has been linked to increased energy expenditure and enhanced fat oxidation, which may support weight management, and help reduce the risk of obesity-related conditions.

9 Avoid skipping meals early in the day

A balanced, protein-rich breakfast can help stabilise blood sugar and reduce energy dips later in the day, supporting more consistent daily activity levels. A study conducted by Public Health Nutrition suggests that skipping meals does not improve metabolic health, as it led to compensatory overeating later in the day and poorer overall diet quality. Instead of “boosting metabolism,” meal skipping disrupted eating patterns and reduced key nutrient intake across multiple food groups.

10 Use natural light to support circadian rhythm

Morning sunlight helps regulate the body’s internal clock, which is closely linked to metabolic hormone regulation. Cell Metabolism’s study shows that exposure to natural daylight during office hours has been shown to improve several metabolic markers, including better glucose regulation and increased fat oxidation.

The post 10 ways to boost your metabolism this summer appeared first on Checklists.

During the UEFA Euro 2024, it was estimated that the average Brit drank eight pints daily, which amounts to 1,885 calories – or 0.24kg. 

And now that the World Cup is all over (we oh-so-nearly made it!) us Brits could have drunk the average of eight pints per match, gaining 1.92kg across all eight matches, with 15,080 calories from beer alone. Meanwhile, if we took it up a notch to 10 pints a game, we could have consumed 18,848 calories, and gained 2.4kg. And even if someone were to drink just one beer per game across the matches to get to the final, they could have gained 0.24kg after consuming 1,885 calories. 

But with over three-quarters of Brits having followed, listened to or watched the World Cup this year, many of us won’t have just watched England play. So, if you watched the 32 games in the knockout stages, you could have gained 7.78kg with 60,320 calories consumed! Even if one beer had been drunk at each match, that’s almost 1kg of weight gain. And although it would take over 9,360 minutes of viewing if one dedicated fan watched all 104 matches while drinking eight beers, they risked gaining a whopping 24.96kg with 196,040 calories consumed. 

Alcohol’s ‘empty’ calories

For better or worse, beer drinking is embedded in UK football culture, with 74.4% of supporters viewing drinking at matches acceptable. But in recent years, more football fans are turning to low-alcohol and alcohol-free options, which is having powerful effects on their physical and mental health. “Drinking alcohol means adding ‘empty calories’ (calories that don’t come with nutritional benefits) to your total intake,” explains Dr Kathryn Basford. “These extra calories are converted to fat and stored in the body, which leads to weight gain over time. When consuming these beverages becomes a habit, the risk of obesity and diabetes (type 2) increases. When you start metabolising (breaking down) the alcohol in your body through your liver, it stops releasing glucose. This can cause low blood sugar. High alcohol intake, especially on an empty stomach, lowers your blood sugar levels, causing you to feel lightheaded or dizzy, shaky, irritable, and tired.”

Alcohol in the summer heat

With heatwaves predicted to continue in the UK, and football fans have been lucky enough to attend the matches in America, Dr Kathryn also warns of the risks of drinking alcohol during hot weather. “The hot weather often comes hand-in-hand with alcohol as many Brits flock to beer gardens, beaches, and bottomless brunches as soon as the sun starts to shine. But there are heightened risks when drinking alcohol in the summer heat, including the increased risk of dehydration, with alcohol classed as a diuretic, which could lead to headaches, dizziness, and fatigue. There is a higher risk of heat exhaustion and heatstroke that is exacerbated by alcohol, which interferes with your body’s temperature regulation and increases fluid loss. Both alcohol and heat can put extra strain on your heart by causing a drop in blood pressure. You may also notice that in hotter weather you experience worse effects of alcohol and a faster intoxication with poor judgement, which could lead to dangerous behaviour including staying too long in the sun, skipping meals and hydration opportunities.” 

Alcohol and weight loss jabs

A study has found that among a group of 962 individuals taking semaglutide or tirzepatide – the active ingredients in Wegovy and Mounjaro respectively – 71.7% noted a reduced desire to drink alcohol. However, if you do decide to drink, weight loss as a result of taking Mounjaro or Wegovy can cause a lower tolerance of alcohol. And while there is no reported specific interaction between weight loss medication and alcohol, ZAVA recommends you avoid drinking, as it can lead to low blood sugar-related side effects, an increase in appetite, and an increase in the number of empty calories you consume.

This feature was provided courtesy of weight loss specialists ZAVA.

The post Weight gain due to calories consumed over the World Cup appeared first on Checklists.

SwitchBot Standing Circulator Fan, £99.99

This fan is height adjustable, so can be used full-size, or as a desk fan so you can enjoy the cooling impact while working. You’re also not limited by the position of wall sockets, as this has a rechargeable battery.

On its quietest mode it comes in at 22dB; perfect for cooling the kids’ room as they sleep. It oscillates through 90°, and you can tilt the fan vertically to direct the air flow where you want it. Control the speed from your phone through the app, or via your smart home system. There’s also a magnetic remote, which means keeping it safe from getting lost. Then there’s the battery, delivering up to 28 hours continuous use. And there’s even a nightlight built in.

Vonhaus 40-inch Bladeless Fan with Wi-Fi & HEPA, £99.99

If you’re a fan (ahem) of bladeless designs then this provides the look along with practical cooling power. It delivers a steady flow of air via its 10 speeds, and oscillates through 60°. So no matter where you are in the room you’ll feel the cooling effects.

There’s also several choices when it comes to control. Use the remote, download the app to adjust with your phone, or connect to your smart home system for voice control. And it has several modes, including sleep with noise levels as quiet as 28dB, so it shouldn’t disturb you during the night. What’s more, it has a built-in pre-filter and a Hepa 13 filter that capture pollen and dust, which is great news for anybody suffering from allergies.

Dreo TurboCool Misting Fan 765S, £199.99

This is different in a good way, incorporating a misting function into its tower. This can lower room temperature by up to 6℃, says the company, great for a heatwave. There’s no need to worry about dampness, as the high-tech system delivers an adjustable, ultra-fine mist that quickly evaporates – so you likely won’t even notice it.

The water tank holds 6L, which should last through 24 hours runtime. The fan is also super quiet, with a noise level of 20dB on its lowest setting, so shouldn’t disturb at night. It has 12 speeds, a timer (up to 12 hours), four modes and oscillates through 90° for whole room cooling. Adjust the speed, oscillation, ambient light, and humidity with the remote control provided, by voice through your smart home system, or via an app on your phone.

Levoit Classic 42-inch Pro Tower Fan, £109.99

A good-looking addition to your home, this will happily sit in a corner of the living room fairly unobtrusively. This 42-inch tall version has 12 speeds, and on its lowest setting is whisper quiet at 25dB. It also oscillates through 90℃, plus you can manually adjust the vents up or down by up to 60℃ to further direct the airflow.

There’s a 12-hour timer, 12 speeds, and when you’re in auto, advanced sleep or turbo mode, the fan senses changes in ambient temperature, automatically adjusting the speed. Handy. It comes with a remote control that is stored on the fan itself, and the touch screen display on top is simple to use. You can also control the device via the VeSync app, and, if you purchase the smart version, via Alexa and Google Assistant.

Meaco Sefte 6-inch Portable Battery Air Circulator, £69.99

Meaco’s Sefte fans are generally considered among the best you can buy for performance, energy efficiency, and noise levels. And now there’s a newcomer to the range with the launch of the Sefte 6.

It’s small and cordless, so you can position it wherever you want it, whether that’s on a side table, desk or kitchen counter. The fan has 12 speeds, both vertical (manual) and horizontal (automatic) oscillation, a timer and an easy-to-read digital display. Noise levels are as low as 22dB, and you can switch off sound and lights; useful for nighttime.

The device delivers up to 26.5 hours of cooling on a full charge. Recharging is via a USB-C cable and takes around three hours. What’s more, the battery’s replaceable, so when it comes to the end of its life a few years down the road, it’s not the end of your fan. It also weighs less than 2kg, so is perfect if you’re going camping or caravanning this summer.

Aircraft Lume 2-in-1 Quiet Air Circulator Fan, £149

Super quiet, this can be used as a pedestal or table fan. It also has an ambient back light with three brightness settings, so doubles as a reading light when not using it for cooling.

There’s 12 settings and three modes – constant, natural and sleep – and a timer that’s programmable up to 12 hours. Impressively, the fan has both horizontal and vertical oscillation (up to 90°), and you can use both at once for optimum room cooling. We love the design of this fan and its simplicity – operation is manual or via the remote control provided, and there’s not an app in sight!

Duux Mist Air Cooler, £199.99

Similar in size to a portable air conditioner but lighter, this device has an advanced evaporative cooling system. That means it combines the power of a fan with a mist function. It’s also suitable for large areas up to 50m2.

It has three speeds (low, medium and high) and three settings (natural, normal and sleeping modes). The water tank has a capacity of 5.5L, which is enough to cool a room over several hours, and you can set the timer for up to nine hours. The water pump protection system shuts off the machine if the water level drops too far. Operation is via remote control or manually pressing buttons on the cooler. This is much more substantial than a fan, and weighs just under 10kg. However, it’s on wheels, so it’s easy to move from room to room.

Jisulife Handheld Fan, £71.99

Having a fan at home is essential during heatwaves, but having a lightweight, handheld fan you can take with you wherever you go is bliss. This version is the most powerful we’ve tried, and we think is well worth its price. It’s easy to use – the speed is controlled by a scroll wheel, and you can set this from 1 to 100 – and it’s versatile as it incorporates a torch. You can even use it to inflate air beds or as a dust blower for the car.

It has a rechargeable battery (USB-C), and the LED display shows how much battery power is available. That means you won’t be caught out by it dying when you need it most. Charging takes around 2.5 hours, and lasts for up to six. The brushless motor delivers a powerful airflow of up to 19m/s and it looks good, too, with an aluminum alloy body and metallic finish. Its noise levels at the lowest settings are around 45dB, rising to 75dB on the highest speeds.

Shark TurboBlade Multi-Directional Cooling Fan TF200SUK, £229.99

This bladeless fan has a distinctive shape that looks more like a lamp than a cooling device, blending in beautifully with the surrounding decor. It pivots from vertical to horizontal, and it oscillates up to 180°. You can even twist the vents to cool two spaces, or in any two directions at the same time.

The Shark TurboBlade is also powerful, projecting air up to 20m in boost mode. There’s 10 speeds and three modes to choose from, as well as a timer so you can set it between one to 12 hours. It’s also quiet – just 40dB on the lowest setting – so perfect for hot nights. It also comes with a magnetic remote control for ease of operation.

Vonhaus High Performance Air Conditioner 7000BTU, £239.99

An air conditioner is an effective alternative to a fan, and when you choose a portable version, it’s affordable and there’s no messy installation to deal with. This 7000 BTU model from Vonhaus is suitable for small to medium-size rooms, up to 15m2. It comes with two window venting kits for sliding and hinged windows, and it’s on wheels so you can move it from room to room.

Functions comprise cooling – the one we’re all going to be using this summer – sleep, with a noise level of 52dB, fan only and dehumidifier. The latter is a handy feature for winter, removing up to 16.8L moisture from the air each day. Simply set the temperature you want (16 to 32°C) and the air conditioner will adjust to and maintain that level. There’s also a 24-hour timer, child lock, auto shut-off, adjustable louvres on the front for directing airflow and a remote control for easy operation. It’s also class A for energy efficiency so won’t be as expensive to run as you might expect, coming in at around 20p per hour at current energy prices.

The post Survive Summer with these high-performance fans and coolers appeared first on Checklists.

Roughly one in four people in the UK suffer from hay fever. Antihistamines and nasal sprays only go so far, so it’s time to looking for anything else that might help. Over to registered NHS GP Dr Asimah Hanif, working with Staysure, to share the less obvious things that actually work. Some of them are stranger than you’d expect.

Smear Vaseline around your nostrils 

It sounds like the kind of thing your nan would suggest, but there’s a solid reason it works. A thin layer of petroleum jelly around the entrance to your nostrils physically traps pollen before it gets the chance to enter your airways and trigger a reaction. “It’s a simple barrier method, but it can be surprisingly effective, especially if you’re heading outside on a high-pollen day,” says Dr Asimah. “The NHS recommends it for a reason. Just apply a small amount to the rim of each nostril before going out, and wipe and reapply when you come back in.”

Eat more onions

Red onions, capers, apples, and berries are among the richest dietary sources of quercetin, a naturally occurring plant flavonoid that’s been shown to inhibit the release of histamine from mast cells. That’s the very mechanism that causes your hay fever symptoms. “Quercetin works a bit like a natural antihistamine. It doesn’t act as quickly as medication, and the evidence is stronger in lab settings than in clinical trials, but there’s a real biological reason why people who eat a diet rich in these foods might find their symptoms more manageable. If you’re already reaching for onions and berries regularly, keep it up.” 

Capers, oddly, have one of the highest quercetin concentrations of any food, far exceeding red onions. Worth knowing if you’re building a Niçoise salad this summer.

Avoid smoke where you can 

Fire pits, barbecues, and smoking areas are all worth sidestepping if your symptoms are bad. Smoke irritates the nasal passages and respiratory system independently of pollen, and the two together are a miserable combination. “Smoke makes it harder for your airways to cope with pollen. It doesn’t cause hay fever, but it significantly lowers your threshold for symptoms. On high-pollen days especially, it’s worth giving bonfires and barbecues a wide berth.”

Check pollen forecasts before booking your summer holiday 

You might assume leaving the UK means escaping hay fever, but different countries have different pollen profiles. Research showed that Zurich topped the list for early summer, while Milan and Copenhagen recorded the highest pollen counts across most months of the year. Coastal regions and certain islands like the Canaries typically offer lower pollen counts compared to inland areas. “People are surprised to find their symptoms are worse on holiday than at home. It’s not just about pollen – you’re also being exposed to plant species you’ve never encountered before.”

Cut back on alcohol 

Not what anyone wants to hear during barbecue season, but beer, wine and spirits all contain histamine, the same chemical your body produces during an allergic reaction. Drinking raises your baseline histamine load and makes you more sensitive to pollen. “Alcohol can genuinely worsen hay fever symptoms. It also dehydrates you, which compounds things further. If you do drink, stay well hydrated alongside it, and consider taking an antihistamine beforehand on high-pollen days.”

Get a pollen filter for your car

A cabin filter fitted to your car’s air vents traps pollen before it circulates inside the vehicle. It’s a small, inexpensive fix that most people haven’t thought about. “A lot of hay fever sufferers don’t realise how much exposure they’re getting just from driving. A pollen filter can make a real difference, particularly for commuters or anyone spending long periods in the car during peak season.”

A final word of warning

While you generally won’t face a premium increase on your travel insurance for hay fever alone, if you have asthma as well as hay fever this may trigger or worsen asthma, which can be difficult to manage and something your insurer should know about. As Dr Hanif says “If hay fever is affecting your asthma, making symptoms more frequent, or harder to control, you’ll want to check your travel insurance just in case. Medical travel insurance exists precisely for situations like this, and not declaring the conditions you live with and manage on a daily basis can make an enormous difference if you need medical treatment for a flair up while you’re away. Medical costs abroad can soon add up even if you just visit a medical centre and need a prescription, so having the financial protection in your policy is reassuring”.

The post Here are the weird ways you can avoid hay fever appeared first on Checklists.

The post Say cheese! Top tips for those pearly whites appeared first on Checklists.