Friday, 22 May 2020

Tips for Looking After Your Health in Lockdown


The gyms are closed, health food shops and vegan restaurants shut down, and no marathons for the foreseeable future. We’re more or less confined to the house, which makes staying healthy quite a challenge. If you’re not careful, the combination of low activity, reduced availability of food, and stressful news headlines could cause your physical and mental health to decline.

Staying fit and healthy is more important than ever in lockdown. We all need to stay positive and look to the future, keeping our minds and bodies strong to face whatever challenges arise. If you are finding it difficult to look after your health while in lockdown, here are some tips to help you.

Make exercise more fun

When government advice says you’re allowed out for a short burst of exercise each day, this can severely limit your options. Running a lap around your neighborhood can get dull after a few days. If you’re the kind of person who prefers the fun, social atmosphere of gym classes, or the beautiful scenery of a hike in the mountains, your options are limited. Whether you’re new to exercise or a fitness fanatic, it can be hard to motivate yourself to work out if you’re not enjoying it. Instead, try making exercise more fun by varying it up. Go for a run one day, a walk another day, and a bike ride the next. There are hundreds of free online workouts of all kinds that you can try. You might find something you love. If you’re missing the freedom to get out and exercise wherever you want, try expanding your horizons within your neighborhood. Find roads and footpaths you’ve never set foot on before, or challenge yourself to run every street in your city.

Eat well

It can be hard to resist the temptation to snack or order an unhealthy takeaway when stuck at home, but eating well is crucial for maintaining health. Even though you may be out of a routine, stick to regular mealtimes, and try to eat a balanced diet. Find healthy recipes online that anyone can quickly whip up.

Manage stress

The constant barrage of fear-mongering headlines would make even the most upbeat person anxious. Stop continually checking news and social media, which can damage your mental health and lead to stress and anxiety. Switch off and only check the headlines once a day if you have to.

Be kind to your eyes

This doesn’t mean treating them to a new pair of Gucci glasses. Your eyesight is one of the most critical aspects of your well-being, and it’s essential to look after it. Being stuck at home, we’re probably spending more time in front of screens than we would like to admit. Our phones, computers, and televisions are our windows to the outside world, but staring out the actual window would be much healthier. Too much time on screens causes eye strain and can lead to degeneration of vision over time. Take breaks from the screen as much as you can. Perhaps allocate some time each day in which to disconnect from technology entirely.

What tips do you recommend for staying healthy at home?

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Tuesday, 19 May 2020

These Are The Real Monsters In Your Home

Kids are often scared of monsters in their closet and ghosts in the attic. We never worry when we hear these stories because we know they aren’t real. We know they are just the variables of an overactive imagination so to us they are harmless. It’s useful because it allows us to help our children dispel these fears when we can say with confidence that they can't possibly be true. But that doesn’t mean that your home is free from monsters. There are definitely scary foes that could be lurking around your property. Let’s take a look at some of the possibilities. 


Contaminants

It doesn’t take much research online to find that there have been several high profile cases where contaminants have been found in water supplies for homes. These contaminants can be both dangerous and even deadly. Indeed, various research suggests that the level of fluoride found in water - a chemical used for cleaning it - is often far too high. To compensate for the danger here, it’s worth exploring different options including filtration systems. Filtration systems are available for home use and more than affordable for the typical family. 

Asbestos 

Hopefully, your home doesn’t have asbestos. However, you won’t know this for sure without a full home survey. Through a survey, you will be able to discover whether this substance could be an issue. If you connect with a top mesothelioma attorney, then you will discover that asbestos has been linked to this dangerous illness. The good news is that asbestos only becomes dangerous when the fibers get into the air. That usually won’t happen unless you break through the walls and it used to be a form of insulation. This is why you should always complete a thorough survey of your home before making any big changes to the construction. 

Mould 

You probably don’t worry too much about mold around your home. Particularly, if it’s the variety that you tend to find around a window that has a poor level of air circulation. However, mold can be a problem because of the spores that it releases. It could cause breathing difficulties in young children and potentially make health issues like asthma significantly worse. This is why when you notice mold around your home, you should clean it up as quickly as you can. There are plenty of mildew sprays that work beautifully. 

Internet 

Finally, if you have older kids, there is an invisible enemy that you need to be aware of and that’s the online world. It’s fair to say that the world of online communications can be quite useful but definitely dangerous to children. You never know who they might be talking to and that’s why it’s worth keeping an eye on how they spend their time online

We hope this helps you see now that monsters can be real. But perhaps not in the way you might expect. However, you still need to prepare for their potential bite and learn how to battle them the right way. 

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Friday, 15 May 2020

How to Step Up Your Fitness Regime

We always experience a surge of enthusiasm when we get hit by the fitness bug. It’s so easy to dream of the time when we’ll have a toned or chiselled body! Alas, there’s a lot of work that needs to be done before we get to that period, and it’s just a fact that many people falter before they reach their desired goal. If you’re going to reach your goal, then you may need to step things up somewhat. In this blog, we’ll take a look at some of the best ways to do this.


Make it Convenient

You’ll be going to the gym or otherwise working up a sweat with enthusiasm for the first couple of weeks. After that, things will begin to die down somewhat, and eventually you might have more or less given up on fitness altogether (or just be doing the bare minimum). And it’s not hard to see why this happens: we all live such busy lives, so it’s not always easy to dedicate time to fitness. As such, it’s recommended that you find ways to make your fitness as convenient as possible. Pick the gym closest to you, get your gym clothes ready the night before a workout, and so on. You’ll find that you’re much more inclined to work out.

The Right Workout

If you’re going to put the time and effort into working up a sweat, then you’ll want to get the best results from your efforts. But this isn’t guaranteed. It’s not enough just to go to the gym and sweat; in order to reach your goals, you’ll need to focus on the areas of your body that you want to improve. Some workouts feel strenuous but don’t do all that much for us. Working with a personal trainer or looking up an exercise circuit that leads to your goals will help.

Get Serious About Food

Here’s something that all people concerned with their fitness need to be aware of: what you do at the gym is only half the battle. The other half is your food. You can’t expect to reach your fitness goals if you’re just eating whatever you want after you’ve worked out. If you’re not achieving the results that you’d like, then it could be time to get serious about food. There are diet meals that’ll ensure you’re eating healthily after your fitness workout. As well as generally eating healthy meals, it’s also important to avoid too many of those cheat days; the odd unhealthy snack is fine, but you’ll run into trouble if you’re rewarding yourself. 

Setting Goals

Finally, remember that it’s always best to go into anything with a desired goal, including your fitness. Having something to aim will help to keep you on track and motivated. Once you’ve reached your initial target (let’s say, the ability to do 40 push-ups), you can then revise your goals and set new targets. Doing this will ensure that you’re always pushing yourself to be and feel better. 

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Tuesday, 28 April 2020

Why a Little Indulgence Goes a Long Way Under Lockdown

Is anyone else getting a little bit sick of it all? Not the devastating global pandemic, or the subsequent lockdown. They’re pretty much a given. No, we’re talking about the ceaseless pressure on us from all angles to turn ourselves into omni skilled superbeings while the lockdown is in effect. Everywhere we look we see friends and celebrities alike indirectly shaming us on social media. Making us feel like we’ve somehow “failed” at lockdown if we haven’t learned to make the perfect sourdough loaf, or run a marathon, or learn esperanto. While learning new skills and getting in good shape are admirable goals under lockdown, the pressure to achieve greatness under extraordinarily bad circumstances may be too much for many to bear. 


We shouldn’t feel bad if all we can do is get through the day without breaking down in tears. Nor should we feel bad if we want to indulge ourselves in a carefully managed vice. Whether yours is a big ol’ slice of cheesecake or a few puffs of e-liquid or a glug of coffee, a little indulgence can go a long way under lockdown. Here ‘s why...

It can keep you in good spirits

When we’re stressed, depressed or irritated it has a knock on effect on the social dynamic of the whole house. Hardcore abstinence can make us a little crankier and more iritable… and this can be a match to a powder keg when the whole family is afflicted by cabin fever

It helps you to concentrate

You’re likely working from home, and grappling with the logistical and emotional complications that occur when your home is your workplace and vice versa. While there are certainly studies showing that you can be more productive when working remotely, the current climate introduces a range of variables that weren’t issues when these studies took place. It’s at least easier to concentrate when you’re not distracted by cravings or the need for comfort. 

It gives you something to look forward to 

Anticipation can be a powerful stimulator which can allow us to power through many an adverse situation. As such, we can use our vices for good rather than ill. We can use them as a treat to reward achievements in work or around the house. This helps us to feel as though we’re achieving something of value every day.

It helps you to feel normal

The world has changed enormously in a very short space of time. Many are debating whether or not we will (or should) ever return to “normal” again. This can take a toll on even the most inveterate optimist. The odd treat every now and then can help by making us feel normal and grounding us in an unprecedented time.  

It can boost your metabolism

Okay, so this doesn’t work for every indulgence. But if your diet is normally clean as a whistle, but you enjoy a big greasy pizza on a Friday night, this can actually be beneficial to your metabolism. It’s the reason why so many body builders and athletes have a cheat meal once a week. 

So, don’t shame yourself for your vices and indulgences. They can be surprisingly helpful given the current situation.

*This is a collaborative post*
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Monday, 20 April 2020

Mind, Body and Spirit: Why Now is a Great Time to Take Up Yoga

Are you one of the many people out there who have been saying some version of, “Oh, I’d love to try yoga. I’ll get around to taking a class eventually…”? If that sounds like you, but you never actually “got around” to taking that class, you’re certainly not alone. When it comes to our busy lives, it can be hard to carve out time to do extracurricular activities, even ones that are genuinely enjoyable and good for our overall health, like yoga. 

Photo Credit: Burst

These days, most of us are stuck at home, and if there’s any silver lining to being forced into isolation for a while, it’s that we have more time to do those things we always planned to get around to. And yoga happens to be a great option, not only because it’s good for your physical health, but because it is a proven stress reliever - training your mind and body through breathing exercises and practiced movements, teaching you to stay calm, to focus your breaths, to be present and engaged within your body, manage stress and envision wellness. For those living through stressful times, trying to manage anxieties, and stay as healthy and mentally healthy as possible, yoga is a wonderful way to achieve all of those things, while remaining at home, safe and sound. 
Yoga for beginners is easy, accessible, and best of all, fun. Why not try it out today? What do you have to lose? 
The first step for most new yoga devotees is to find a class. Now, if you’re secluded at home you may be wondering how you go about such a thing, but don’t worry! Many, many online and virtual yoga classes exist (and have done since long before people started practicing social distancing). Many of them are free or low-cost, and you can find your own local yoga studios, groups and classes to join where locals are offering up classes via zoom or other online outlets. Yoga communities thrive, both in-person and online, so you’ll find that a quick google search of “yoga” and your area will bring up all the various studios, groups and online communities of people near you who love to do yoga. Joining up with these people is a great idea! If you’re more of a loner, and don’t crave the social aspect, you can also find yoga classes through places like YouTube or even streaming apps on your television. There are also tons of yoga books and DVDs out there if that’s more your speed. 
You may even be able to still take one-on-one classes from the comfort of your home, with teachers who are able to Skype with you or teach you in a private lesson online (or in person, once social distancing is over). These classes obviously cost more, but may be worth the cost depending on your specific needs and/or goals. 
Luckily, you won’t need that much equipment or supplies to get started with yoga. You can order yoga mats through many online stores, including big-box retail stores and more, for really cheap. If you don’t have one, or don’t want to buy one, you can improvise using a folded up blanket or towel. Simple athletic gear like leggings and a fitting tank or shirt will suffice for clothing. Luckily, most folks these days already own yoga pants, even if they’ve never done yoga! Don’t forget a towel for drying off (you’ll get sweatier than you think; yoga is a real workout), a water bottle to stay hydrated, and other odds and ends to use as props if you don’t have a yoga block or brick (there are plenty of good substitutes). 
When starting yoga for the first time, be sure to start off easy and don’t push your body too hard. Basic beginner’s poses like Sun Salutation, corpse pose and child’s pose are the types of poses you should be doing at first, until your body and mind are accustomed to working in this way. Focus more on your breathing exercises, training your body and lungs to breathe properly, and acclimate your body to the calm, centered movements. As you become more accustomed to yoga as a practice, you will move farther and farther up the scale of moves and find ones that are more challenging. But as with all good things, this will take time and cannot be rushed. 
Always follow your instructor and never move ahead of their instructions. This is true whether you’re following a DVD, an online tutorial, or an in-person class. Your instructor knows the proper pace at which you should be moving and where your current abilities lay. For more concentrated areas (such as if you’re doing yoga to lose weight or if you’re interested in  yoga to relieve anxiety), you can find classes that are specifically geared to those goals - however, make sure you’re moving along with your own level of expertise. If you’re a yoga beginner, don’t take advanced classes until you are ready.
More and more people are taking up yoga every day, with the number of yoga devotees having almost doubled from 20 million to almost 40 million from the years 2012 to 2014. And in our current social climate, those numbers are going to rise exponentially higher, as people find themselves with more time to spend focusing on themselves, and with people looking to Eastern practices to learn coping skills and physical health. 
Yoga is a wonderful blend of the spiritual and the physical; a practice in manifesting health and wellness in every aspect of the body. Best of all, it’s something you can do right in your own home. Mastering yoga is possible for everyone, and the benefits you experience are well worth the effort you put into it. Learning to control your breath, and training your body to do specific calming and physical movements is so good for your entire wellbeing, mental and physical. Why not try practicing yoga today? 

*This is a collaborative post*



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Banana and Chocolate Protein Pancakes

If you're looking for a way to use up any ripe Bananas then this Banana and Chocolate Protein Pancake recipe is perfect. It's a great breakfast which is ideal to have after a workout. They are super quick to prepare and easy to make.


The recipe and instructions are on the card below which you could print out or save to Pinterest (by hovering over the corner of the image and clicking the Pinterest icon).


The batter makes roughly around 6 medium-large sized pancakes making them great if you meal plan and prep. 

You can make up the Banana and Protein batter and store it in an air-tight container in the fridge. Then when you're ready to use it, cook what you need and return the rest to the container and place in the fridge. The batter will last around 4-6 days.

If you'd prefer to cook all of the batter at once then you can store any uneaten pancakes in an air-tight container in the fridge. These will last for around 5 days. When you're ready to eat them, simply pop them in the microwave for 1-2 minutes. 

If you wanted to batch cook the pancakes you can keep them in the freezer. Just allow them to cool down after cooking and then wrap them in baking paper and place them in a freezer bag. Allow them to thaw overnight when you're ready to eat them.

They are delicious on their own but you can also add toppings. I like to add Greek Yogurt and Raspberries.




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Tuesday, 7 April 2020

Putting A Positive Spin On Lockdown

Lockdown. It's becoming a global thing right now, what with COVID-19 creeping its way around the world. We all know that viruses don't travel - but we do. We travel, and that's what has spread this virus. So, the answer is to stop moving and let it run its course, and lockdown is the best possible solution here. In we go and in we stay until the powers that be deem otherwise.

The thing is, lockdown is - quite frankly - boring as hell. We are not adapting well to being told to stay indoors and not travel or go anywhere other than a quick walk or run per day. We're only allowed out to get the essentials, from the household groceries to the vape shop on the corner. However, with all the negativity that comes with lockdown, did you know that it's possible to put a positive spin on it? You've finished everything you had lined up on Netflix, and you've read every book in the Game of Thrones series - you're bored, and yet here you are still waiting to do something more productive. Let's take a look at things that you could do to be more positive and productive while the word has hit pause.

Red and White Signage

Get Rid Of Bad Habits
Start with you. If there is one excuse we all use when it comes to bad habits, it's that we don't have time to work on them. Well, now you're in lockdown. It's the perfect time to learn to live without a vice you've relied on. Give up cigarettes, quit the weekly wine bottles or simply stop shovelling down junk food - and you'll come out of lockdown healthier than ever!

Learn A Language
This is the time you have now to learn something new, and a language is the best thing that you could learn right now. It takes time to get to grips with the syntax and pronunciation of a new and exotic language, and you have the time to do it. A language is complicated to learn, but with the patience and the timing, you can come out of a locked-down society with a new skill under your belt!

Declutter The House
The amount of times you've put off this particular job is likely to add up. Locking down means that you'll be taking time in your home, among the mess and the clutter. You may not be able to get out to the dump, but you can certainly create a pile of things to go to the dump and sort through everything in the closets through the house. It's time!

Adopt Healthy Eating

With the absence of the gym, you need to figure out a way to work out anyway. Your home workouts can be one thing, but the best way to look after your health is to start eating healthier at home. Choose better meals and ensure that you are not snacking to excess - which is hard enough to do in lockdown! Focus on better habits for a healthier future.

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Friday, 3 April 2020

Giving your Body a Full MOT

If you do not focus on your health and fitness, you can leave your body struggling and looking a little worse for wear. Do you feel like you want a new fresh start when it comes to health and wellbeing? We have all been there, and the feeling of wanting to change and give your body a full MOT is one of the best things you can do! This article will guide you through some of the best tips to get your entire body in shape!

Natural Products are the Best for your Skin

This is a must. Many products out on the market are actually quite harsh and harmful to your skin. Some products use alcohol and other chemicals as a base ingredient, and in time these chemicals will actually dry and age your skin, so they are not the best. Products that have a natural base of ingredients are far better for your skin, and due to the rise in popularity and the demand high for natural products they no longer need to break your bank! Some of the best formulas that help hydrate and soothe your skin are in the form of body butter. They are often very affordable and can be anywhere, but they work wonders on the skin! You can get them with citrus scents and more, and they are just all-round luxury! 

Give a Little Love to your Smile

Something we sometimes forget when it comes to perfecting our looks is our smile! If your smile is something you are not very confident about, you are not alone. Do your teeth need cosmetic work? Maybe a dental crown procedure is the best route to go down. Perhaps a dental hygienist or seeing if braces are the best option? These are some good ways to keep your teeth squeaky clean and keep that smile shining! A smile exudes a lot more than meets the eye. It is a sign of confidence and a sign of happiness to smile, so making sure you are confident about it should be of top priority!

The Eyes are the Windows to the Soul, so keep them in Shape Too!

Everything on this list is important for your health, but your eyes are one of the key senses that needs looking after. Have you got glasses? Are you up to date on your eye tests? Have you got the right glasses, do you need new ones? Even if you do not have glasses, the eye can deteriorate over time, so it is best to keep up to date on eye tests to make sure you are doing what you can to keep your sight tip top. If not, you run the risks of things such as cataracts and blindness in older age. If you are already starting to develop something like Cataracts, you can be seen by a Leading Cataract Surgery Specialist who can help you, but sooner is always better than later.

Don’t forget your posture

Something often forgotten is posture. In today’s world, working at the desk, the counter, the office. All of this sitting and hunching over computers and keyboards does not do wonders for posture. After all, the skeleton and our bones are the foundations of our body, without them, we would be very sad indeed. Many people often refer to having aches and pains in the Lower Back, and many people who have this type of pain can rectify with some posture control. But sometimes, more action may be needed if it is painful, go and see a doctor to  determine exactly where the pain is coming from. So, just like diets and going outside, the posture needs love too. 

Do what you feel is best for you

After hearing all the advice above, the best and most tried solution is simply trial and error and finding what works best for yourself. What works for someone may not work the best for someone else, and visa versa. Health is extremely important, and it should always be treated with the most care, so try what is mentioned in this article, and see how it works. Never do anything that you cannot do, as if you push something that isn’t working, this could be hindering your health in the long run.

This concludes this post, how many of these tips will you take into real life after reading them? A new year and a new decade is a great reason to get behind wellbeing and health, as your body should be your top priority when it comes to checking it and keeping it healthy! You will take your car for an MOT, so will you start giving your body an MOT every now and then?

*This is a collaborative post*

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Sunday, 22 March 2020

Top Health Tips for New Mothers

Something that is super important for women after having a baby, is keeping themselves healthy and also keeping their baby healthy. There are multiple ways in which you can keep yourself healthy after the miracle of giving birth and bringing a new baby into the world, and this article houses some tips for those new mums!

How to Breastfeed in the Best Way

One of the main parts of being a new mother is being able to breastfeed. Some women are unable, which is ok as there are many formula milks out there that can help you feed the baby without needing to breastfeed. However, it is always best to breastfeed if you can. But, there are certain tips and techniques that you can do to optimise your breastfeeding and also protect your body and your baby whilst doing so. 


One tip is to pre-emptively know if your baby is hungry. Babies often have some characteristics and traits that they exhibit if they are hungry before they cry for their feed. If you see your baby raise their head up repeatedly or open and close their mouth this can tend to mean they are hungry. Also if they suck on anything like their fist, toys and more can be another sign that they are hungry. So, if you catch them in this time the process of breastfeeding will be much calmer and the experience you and the baby will be much nicer overall. 

Another thing you need to consider is comfort. Sometimes a baby can feed for a while, so starting the process in an uncomfortable position and then changing it midway through the feed can interrupt the process and be upsetting for yourself and the baby. A position that has been considered the best when it comes to comfort for both the mother and baby, is by laying on your side and sitting in a reclined position with the baby laying on top of you. So, whenever you begin breastfeeding make sure you are comfortable as it makes the experience for you and the baby much nicer!

Benefits of Breastfeeding

When it comes to breastfeeding, there are many benefits that come with it, for both the baby and for you. With the baby, breastfeeding provides it with the natural nutrients and minerals that your body has to offer for the baby. It also helps prevent and protect your baby from infections, as it is rich with germ-killing antibodies that help fight stomach bugs, diarrhoea, colds and chest infections. Another benefit of breast-milk is that it reduces the risk of diseases such as childhood leukaemia, and also reduces the risk of sudden infant death syndrome (SIDS), or something commonly referred to as cot death.

Breastfeeding also sets up the child to have generally better health in the future, with less likelihood of developing diabetes and becoming overweight. Any amount of breastfeeding is beneficial, however exclusive breastfeeding for six months offers much more protection over the above diseases and offers more of the health benefits that have also been mentioned above. 

Breastfeeding is also beneficial for you as a mother! One of the benefits it has is the more you can breastfeed, the faster it helps your uterus to reduce back to the normal size it was pre-pregnancy. It gets smaller anyway naturally day by day, but this process is sped up drastically with the event of breastfeeding. It also offered precious bonding time with you and your baby. It can be such a soothing time to connect with the baby and provide that all-important skin to skin contact with their mother. Nothing is more beautiful and natural than being a mother, and nursing a child, so savour these tender moments with your children!

Along with all the amazing health benefits it has for baby, there are also amazing health benefits for mothers too. The more you breastfeed the less risk of you having breast cancer in the future, thus also reducing the risk of ovarian cancer too. Other health benefits also include reduction of the risk of developing osteoporosis (which is weak bones later in life), diabetes also, cardiovascular diseases. It also burns off a lot of calories which will be music to any mother’s ears! If you exclusively breastfeed, it can help burn 300 calories alone!


So, it can be seen that there are many benefits to breastfeeding, but as said before some women just can’t, and that is ok! There are amazing formula options out there that are very credible alternatives to breastmilk!

Formula or Breast?

There have been many breast milk benefits listed within this article, but there are a collection of benefits for using formula milk also. As said previously if you are personally unable to breastfeed, it is a credible and ok alternative to natural breast milk. 

If you are out and about, it can be very flexible and easy to quickly make formula milk, with water and the powder, you can have a full bottle of milk very quickly. You can also get many different formulas, from anti-sickness and more there are many different variations and specially formulated kinds of milk out there that you can use for your baby. You also do not need to worry about what you eat when it comes to formula, as with breast milk because it is coming from your body you need to watch what you eat. Whereas when it comes to formula, it is not coming from your body, so what you eat and drink does not have any effect on the milk at all. 

One thing that is big negative when it comes to formula milk, is its expense. Unlike breastmilk that is free, a tub of formula milk can be a huge expense and be very expensive for parents. There is luckily a range of different formulas you can choose from, however, it is still a huge expense to any parent out there. It is also very hard and near on impossible to reach the complexities of breast milk. Breast always offers the best and tailored milk for your baby, also formula does a great job at trying to match it, but it simply will never match pure breast milk when it comes to the complexities and the nutrients and the tailored touch it has.

Vitamins 

Another and final way in you can keep the health of you and baby at tip-top condition is taking the right vitamins and minerals that you need. There are many on the market that are tailored to different women of different ages. If you are an ‘older’ mum, there are vitamins out there that better equip your body and sustain the chemicals it needs to work at its best. This is the same for all mothers out there. By taking supplements, you can make sure your body has the nutrients it has, whilst still eating what you normally would. Whilst it is always advised to eat a better and more balanced diet when looking after a baby, vitamins and more can help you keep up with the minerals you need to stay healthy. 

This concludes this article. Becoming a new mum and new parent in general, for daddies as well, is something of a miracle. It can also be a daunting time, new challenges and a new baby to take care of, anyone will want the best for their baby and their partner, so hopefully, this article has given some great advice that you can take on into your day to day life. 

*This is a collaborative post*
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