New research shows that the world is finding it harder and harder to fall asleep, with searches at its highest ever. With an 809% increase in worldwide searches for ‘how to fall asleep’ – that’s an average of 135,000 searches a month – now’s the time to think about how you can quickly drift off into a peaceful slumber. Working with Comfybedss, Sleep Doctor, Dr Deborah Lee, has the following advice.

Breathe only through one nostril

“If you lie on your side and breathe only through your left nostril, it may help you drift off a little bit faster. By covering your right nostril with your finger, this could help lower your blood pressure. This then calms your body ready for bedtime. It should start making you feel a bit dozier.”

Tell yourself to stay awake

“This is reverse psychology at its finest. By telling yourself to sleep constantly, it’ll drive stress and anger around the fact that you’re not falling asleep. However, by doing the complete opposite, and telling yourself to stay awake, it’ll help you drift off a bit quicker. Just keep repeating the phrase in your head ‘do not fall asleep’. Eventually, your eye muscles will tire out, and you’ll be asleep before you know it!”

Tense your toes

“Another weird one, but something I’ve recommended to clients, is tensing their toes for 10 seconds. Tense, and then relax your toes for another 10 seconds. Keep doing this until you start to feel tired. This will help you draw tension away from the rest of the body.”

The 4-7-8 breathing method

“Put your teeth to the roof of your mouth and exhale out of your mouth. You might find a weird noise comes out, but it’s part of the process. Once you’ve done this, close your mouth and inhale through your nose for four seconds. Then, hold your breath for seven seconds. Once you’ve gotten the four and seven out of the way, we’re onto eight. Exhale through your mouth for eight seconds and keep repeating this until you’re fast asleep.”

Take yourself through your day

“Take yourself through the day, but not just in any order – in reverse! Keep it detailed, reminding yourself what you had for breakfast, lunch and dinner, what you did at work, and what music you listened to on your commute. Start from what you watched on TV before bed, and go back through the day, taking yourself right back to when you first woke up. This will keep your mind occupied, not letting you think of something that might be the reason that you’re keeping up.”

And off to the land of Nod you go…

The post The weird ways to help you fall asleep – fast appeared first on Checklists.

Let’s face it: everything feels better when the sun’s shining. It’s easier to have a skip in your step when you’re not trudging through rain or snow. And being able to do away with multiple clothing layers helps too. We literally are lighter! So if the new season has yet to lift your spirits, here’s our top tips for shrugging off the gloom and lightening your mood.

Get out in nature

Go for a walk in the countryside, breathe in the open air, and just feel winter lift off you. Notice the little things, such as birds singing, flowers coming to life, and buds appearing on the trees. It’s a life-affirming experience to make you feel better. What’s more, exercise gets those feel-good endorphins flowing, so it’s a win-win.

Hug a tree

Yes, literally. Forest bathing or shinrin yoku originated in Japan, and has been shown to be beneficial for mental health. Find a tree you feel a connection with and wrap your arms around it. Notice how you feel – it could be calm, soothing and even quite tearful. Sit down if possible, resting your back against the tree and soak up the stillness. Forestry England has lots of tips for getting the most from your forest bathing here.

Be in the moment

Let worries go. The past has gone and can’t be changed. The future hasn’t happened yet – so why worry in advance? Practise mindfulness, which is living and noticing the now. When you focus on what’s happening you appreciate the moment: the beauty around you, and the specialness of time without it passing you by. 

Breathe deeply

When we’re upset or tense, our breath can become shallower, but by changing the way we breathe, we can change our emotional state. “When stressed or anxious, our pattern of breathing is from the chest – quick and shallow,” says yoga teacher Libby Stevenson. “Try belly breathing, which makes the exhale slow and extended. It slows the heart rate and lowers blood pressure, creating a sense of calm.”

Human connection

Family, friends, and other people in general can bring a real buzz to life. We’re made for connection and relationships – they’re fundamental human needs and contribute to our overall physical health and emotional wellbeing. For those working from home it can be more of an effort to make this happen, but whether it’s over the phone or IRL, sharing news with besties is a surefire way to happiness. 

Happiness tonic

Know that saying – laughter is the best medicine? Well in fact, there’s a lot of truth in it. Studies have shown laughing reduces cortisol levels – the body’s stress hormone – and causes it to release feel-good endorphins instead. It also boosts oxygen flow and your immune system, as well as being beneficial to mental health. So what are you waiting for?

Food for thought

Is your food more chips and cake than whole foods? Switching up your diet to include fresh fruit and veg will provide vitamins, minerals, and fibre, to support emotional and physical health. Vitamins vital to good mood and energy include B vitamins (such as B6 and B12), vitamin C, iron, vitamin D, and magnesium. Cooking from scratch rather than relying on junk will help no end, as will cutting down on alcohol, which is a depressant and can worsen anxiety.

Supplements for health

In an ideal world we’d receive all the nutrients we need from what we eat. However, intensive farming, long journeys from harvest to table for imported produce, and an increased consumption of processed foods, have reduced vitamin and mineral levels in our diet. Supplements can boost these, improving emotional and physical health. Consider a daily multi vitamin and mineral, or individual nutrients – but check with your GP first, as some can interfere with prescription medication.

Sweet dreams

Lack of sleep is guaranteed to put you in a bad mood, so as March is Sleep Awareness Month, what better time to switch up your nighttime routine for more shut-eye! The NHS recommends seven to nine hours sleep per night for adults, and nine to 13 hours for children (up to 17 hours for babies and toddlers). If you’re coasting by on less, this could be why you’re feeling flat or even downright grumpy. Increasing your ZZZs, therefore, could also increase your joy.

Practise gratitude

Being thankful is another way guaranteed to lift your spirits, whether that’s appreciating friends and family, birds singing, or even a good cup of tea. Try keeping a gratitude journal – at the end of each day, jot down three things you’re thankful for. Studies show focusing on the positive in this way is good for contentment and improved emotional health. Plus it’s easy to do, takes minutes, and costs nothing.

After more wellbeing advice? Here’s advice from the experts on why should take a digital detox, easy ways to get your hormones in check, and the best tips for upping your workouts.

The post Turn (forward) time: how to enjoy the lighter months ahead appeared first on Checklists.

Despite the rise of ‘digital detox’ culture and growing conversations around switching off, nearly two-thirds of us have never taken a break from the internet. What’s more, over a third (34%) say they wouldn’t want to, says research from the Global Day of Unplugging (last on 6-7 March).

In fact, only 37% of Brits say they’ve ever taken a digital detox. Just 16% do so regularly, showing that switching off is still the exception rather than the norm. Fear of being offline explains why a true detox is out of reach for many. Almost half say they would struggle to go without internet access beyond 12 hours. And only 12% of 18 to 24-year-olds think they could cope for a full week. What does this mean? A reliance that’s reshaping expectations around connectivity.

Gen Z most online, but also most self-aware

Younger generations are both more digitally immersed and more honest about it. Around three in five Gen Z (59%) and Millennials (63%) say they spend more time online than offline. That’s compared to just a third (33%) of Baby Boomers. Gen Z are also the most likely to admit they waste a lot of time online. Thirty two per cent spend excessive time scrolling social media, versus 16% of Baby Boomers. At the same time, 55% of Gen Z say they have taken a digital detox, compared to just 20% of Baby Boomers. This suggests younger people may be more conscious of their online habits – even if full disconnection remains difficult.

Always connected, but not universally overwhelmed

Despite concerns around constant connectivity, the relationship with the internet is not viewed as wholly negative. Just over one in five Brits (22%) say they never feel overwhelmed by being constantly connected or online, while others describe a more balanced or pragmatic relationship. When asked which statements best describe their internet use today, respondents confirmed it has made daily life admin easier (31%), that they couldn’t live without it (30%), or that they have a healthy balance with use (30%). These stats reflect a nation that relies on being online, even if it occasionally feels conflicted about how connected it has become.

Stephen Warburton from Zen Internet, which commissioned the survey, said: “There’s a lot of talk about digital detoxing, and taking time to switch off can be important for wellbeing. But for most people the internet now plays a central role in everyday life. The findings show that while many recognise the need for balance, switching off entirely isn’t always practical in a world that’s increasingly built around being online. As reliance deepens, expectations around reliability and resilience are rising too.”

What are the benefits of a digital detox?

Here’s our round-up of what you could expect if you put those devices down:

It could improve your mental health and wellbeing
Studies have shown a one week social media detox intervention significantly reduced symptoms of anxiety by 16.1%. In another study, 41% reported significant mood improvements, with decreased feelings of FOMO and increased life satisfaction.

It could have physical benefits
Research revealed prolonged screen time is linked to weight gain and the development of obesity in children. However, recent changes have seen young people want to be more physically active – only 26% sampled said they’d want to be on a screen over taking part in physical activity. 

It can help you sleep
Exposure to blue light from screens disrupts sleep cycles .How? It’s been proven to suppress the body’s release of melatonin, a hormone that makes us feel drowsy. While this promotes wakefulness during the day, it becomes unhelpful at night when we are trying to sleep.

It can affect how you think

Studies have shown that interruptions from phones can lower productivity by up to 40%, with increased error rates, and an altered brain function when we’re forced into constant task switching. It can even reverse 10 years of brain ageing if leaving devices alone for as little as two weeks.

What are the best ways to have a digital detox?

Start slow – a mini detox such as not grabbing your phone the moment you wake up, or the same when you go to bed. Try reading a book instead – they’re quite good, you know!

Tell friends and family – they may expect you to reply to a WhatsApp or text quickly. Remind them you’re taking a break and will get in touch at certain times of the day instead.

Keep your phone out of the bedroom – we managed fine with a simple alarm clock once! Don’t put it on the dining room table, either, as our recent feature reveals why.

Switch off after work – even when emails are waiting to be read and actioned. Disable notifications – they’ll still be waiting for you the next working day.

The post Ever taken a digital detox? Here’s why you should 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.

Planning a wedding is often described as one of the most magical, yet stressful, experiences in life. In fact, a poll of 500 engaged or newlywed couples revealed 96% experience significant stress during the planning process. But there’s good news, as artificial intelligence is helping ease that burden. In fact, 60% of engaged couples are already turning to AI-powered virtual assistants to streamline their wedding planning process. Tools like ChatGPT can help manage complex tasks from start to finish, such as creating wedding plan blueprints, coordinating suppliers, and calculating budgets. These smart and efficient solutions are not only reducing stress but also cutting costs along the way.

Want a few more ways AI can help? Here are 10 tips to get you started.

Wedding plan blueprint

To create a wedding plan, prompt ChatGPT with your details and let it know you’re unsure where to start. Ask it to generate 15-20 questions to help guide you, then answer them via voice dictation. ChatGPT will use your responses to build a personalised blueprint, breaking down tasks and ensuring you stay organised and stress-free throughout the planning process.

Budget planning

Use AI to break down and monitor your wedding budget throughout the planning process, taking into account your location, priorities, potential vendors, and guest count. It will help you stay on track and suggest alternatives if you go over budget, ensuring you can make informed financial decisions along the way.

Design ideas

If you’re looking for stationery, décor, or even an entire wedding theme based on specific colours or styles, upload a screenshot of your Pinterest mood board for added inspiration and direction. AI can help refine your ideas, suggest complementary elements, and provide a clearer vision for your wedding design.

Timeline creation

If you don’t have a planner, using AI to create your wedding timeline is a great way to get organised. It can help outline key events and give businesses a clear idea of when you’ll need their services, making the planning process more efficient and less stressful. Ask it to draw up detailed preparation timelines on tasks, deadlines and checklists and generate templates for letters to suppliers.

Company outreach

Start by entering your wedding company criteria and a list of potential ones into AI. After receiving their proposals, upload the documents or share links to their portfolios. AI will then create customised interview questions to help you assess each business, making your decision process quicker and more thorough.

Seating charts

Upload an image of the seating chart along with any capacity or personnel constraints, and let AI handle the rest. You can even request an image output to visualise the best arrangement, helping you determine who should sit where.

Checklists

AI can help create comprehensive checklists for everything couples need for the wedding, from décor and the bridal emergency kit to what to bring on the day. Simply ask it to check if you’re missing anything or if there are any additional items to pick up before the big day.

Wedding playlists

Couples can use AI to create customised playlists for their wedding, from ceremony to reception, by inputting their favourite songs. They can also include songs their families enjoy, as well as avoid any tracks or artists they don’t like. AI will generate tailored playlists for each part of the day, ensuring the music fits their preferences and the overall vibe.

Calculating quantities

AI can assist in determining the precise quantities needed for different wedding elements, such as flowers, food and wine. By factoring in details like the guest list, chosen menu, and floral preferences, AI can provide accurate calculations to help you avoid overordering or missing any essentials for the big day.

DIY and decor creation

AI can help brides on a DIY journey generate custom illustrations, like watercolour paintings of the venue or unique designs for invitations and décor. Platforms like Midjourney offer personalised artwork, while ChatGPT can provide creative ideas and step-by-step guidance, making it easier to craft beautiful, budget-friendly wedding details.

The post The smartest way to use AI when planning your wedding 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.

Almost two-thirds of UK adults (63%) have napped at least once in the past month, as many turn to short bursts of daytime rest to combat tiredness, poor concentration and low energy levels. What’s more, seven per cent nap every day, while 14% more than once a week. How long they snooze for varies: most are short and sweet: over half of adults (52%) sleep for no more than 20 minutes during the day. Longer naps – between 41–60 minutes – are less common, while only one in 17 adults nap for one to two hours.

Want to make sure that midday or afternoon nap is the best it can be, to boost energy, improve focus, and enhance your mood? The key is timing, duration, and the right environment. 

Keep it short and sweet

“Power naps of 10–20 minutes are ideal,” says Tom, “allowing your body to rest without entering deep sleep, which can cause sleep inertia – that groggy feeling you sometimes get after longer naps. By keeping it to this timeframe can restore energy, sharpen concentration, and improve your mood.”

Time your nap wisely

“The ideal nap window is early afternoon, between 1pm and 3pm, when your body’s energy naturally dips. Napping too late in the day can delay your internal clock, making it harder to fall asleep at night and potentially disrupting your overall sleep routine.”

Create the perfect environment

“Darkness, quiet, and a comfortable temperature are essential. Light and noise can prevent your body from fully relaxing and reduce the benefits of your rest. Blackout blinds, an eye mask, or even turning off electronic distractions, can help you fall asleep faster and wake up refreshed.”

Pair with routine

“Short daytime naps work best alongside a regular nighttime sleep schedule. Consistency helps regulate your body clock, ensuring that naps enhance overall energy and cognitive function rather than disrupt it.”  Happy snoozing!

The post Fancy a power nap? You could be doing it wrong appeared first on Checklists.

ORS Juicy Orange Electrolyte Tablets, £8.99

Designed to make wellness effortless with a combination of vitamin C, D, zinc, and iron, these hydration tablets have been formulated by pharmacists to deliver up to 95% vitamin retention, meaning your body receives the maximum benefit.

Mush Defence Organic Chaga Liquid Extract, £35

Ideal for immune support, cellular health, and overall vitality, this extract’s packed with antioxidants and beta-glucans, with Chaga a medicinal mushroom celebrated for centuries as a source of resilience and longevity.

Pro Plus Fizz, £6

Need a pick-me-up if you’re not feeling top notch? Pro Plus Fizz contains caffeine to help increase alertness, as well as a blend of vitamins including B2, B6, and B12 to reduce tiredness and fatigue.

Puressential Respiratory Cough Syrup, £11.50

Packed with essential oils and plant extracts, this syrup has been shown to relieve a cough from the first day. It also soothes irritated mucous membranes and provides lasting protection for the upper respiratory tract.

Rowse Defence Honey, £4

Whether it’s drizzled over porridge, or blended into a morning smoothie, Rowse Defence is a delicious blend of 100% pure honey and Manuka honey, with each serving providing 15% of your recommended intake of Vitamin C.

The Vitamins Co Gummies, from £14.99

This line-up makes health routines easier and tastier. Choose from Creatine to increase physical performance; Beetroot for an energy boost; or Kids Multivitamins, a carefully balanced blend of essential vitamins and minerals.

HAAN Purifying Verbena Hydrating Hand Sanitizer, £5.90

This sanitiser cleanses, refreshes, and moisturises your hands anywhere. Its refillable, travel-size format blends functionality, fragrance, and sustainability, turning daily hand care into a modern ritual of self-care.

Melora Mānuka Honey 300+ MGO 250g, £10

Produced and packed in New Zealand to ensure it meets the strict Mānuka guidelines, it has many uses; from soothing a sore throat, supporting general health and wellbeing, enhancing beauty routines, to being a great way to add flavour to dish.

The post Immunity boosters to see you through the winter appeared first on Checklists.

Heather Mills has achieved an impressive amount in her 57 years. She’s been a model, campaigner and nabbed a Guinness World Record as the fastest disabled female skier of all time. She’s also married and divorced a Beatle and set up more groundbreaking businesses than you can shake a cruelty-free stick at. Feeling inspired? You haven’t seen anything yet…

You look amazing: quite the advertisement for veganism! Tell us about your plant-based journey.

“In 1993, I crossed the street and ended up losing my leg, crushing my pelvis and splitting my head open. Five months later I was still in hospital and still not healing. A friend introduced me to a vegan diet and I swear I healed in two weeks. There was no going back. I created my own vegan food company so I could eat anything I liked, by replicating what turned out to be hundreds of meat, fish and dairy alternatives.”

What tip would you give to anyone considering becoming vegan?

“Start slow. For me, being vegetarian was never good enough as eating dairy can cause so many ailments. Even fast-food addicts can find brands to reach for, like Vbites, which give easy alternatives. Eventually, you will find yourself naturally adding more beans, lentils, pulses and vegetables into your diet.”

Is it possible to eat vegan on a budget?

“It’s such a myth that vegan is more expensive! I’ve done countless spreadsheets to show families how much waste happens in their house. Not only can being vegan be more cost-effective, but it can also lead to a happier, healthier life. The key is to look at the requirements for a whole month. I’m always stocked up on kale, spinach, aubergines, carrots, courgettes, potatoes, rice and quinoa as you can make so many meals with them.”

“We guess you’re a force in the kitchen. What do you cook for friends?

“I like to show them they can eat the same things as they do in a restaurant, but plant based. I had a TV show in Italy called My Planet Vegan, where I taught Michelin chefs how to do vegan versions of favourites like soufflés, lasagnes and pizzas, which was so much fun.”

How else has being vegan affected your health?

“I’m 57 and still have periods! It may be genetic, but I believe it’s my diet because until I went vegan, I couldn’t have children. I kept having miscarriages and ectopic pregnancies, but after going vegan, within years I had a beautiful baby. I strongly believe veganism is the future and I’ve been shouting about it for 30 years! You may feel like you can’t do anything about the state of the world, but individuals make choices – and those individuals become groups. I want to educate as many people as I can and feed them great food.”

You’ve launched a new food line, No Bloat. Can you tell us a little about it?

“No Bloat is going to change people’s lives, offering on-the-go, healthy, clean food to help heal gut issues. In 1999 I was diagnosed with Lyme disease, which destroyed my colon, caused my appendix to burst, as well as me having to have my gallbladder removed. I was told I had to live with a stoma, which I refused. Then, while on a liquid diet and suffering from extreme IBS for years – all while training for my Guinness World Record! – it was discovered I was intolerant to onions, garlic, and many mushrooms. Once I understood the problem, I created No Bloat, and I’m proud to say that after 13 years of testing with cameras in the colon, it’s now the first food to get stamped by the Harley Street Functional Gut Clinic, Monash University and Dr Michael Klaper.”

You also founded the make-up brand, Be At One, with your make-up artist pal Milena Thacker. How hands on are you?

“When I met Melina, she’d created a make-up business but didn’t know anything about veganism, so I worked with her to create a high-quality, low-cost vegan brand. One of the big companies recently wanted our mascara because it’s amazing and doesn’t irritate the eye, but we said no as we want to keep the price low, as well as save animals. I’m a bright red lipstick girl, but it amazes me how few people know they swallow insects every time they lick their red lips. We use vegetable colouring, not crushed beetles.”

What’s next?

“At the moment the food industry is a mess, so I would like to help change that. The country is obese, and the government are soft and allowing people to get lazy. It’s pretty simple, but common sense is disappearing. It’s time to stop making excuses. There needs to be a revolution – and we do that through the choices we make.”

Find out more and shop for the No Bloat line-up here.

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