Mary How Trust

Fast Facts

Fast Facts for your Health & Wellbeing. Bite-size tips you can snap up on the go!

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Putting the clocks back really can trigger depression

A recent study looks at the month following the clocks going back, and shows how significant the emotional effect can be. Read more at Real Simple.

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"Think #3 Before GP"

How to deal with cold and flu this winter – and help the NHS at the same time. Top tips from Mens Health Forum.

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Eating red meat increases bowel cancer risk by a fifth

Did You Know? A study shows eating red meat or processed meat just once a day increases your risk of bowel cancer. Read more in The Telegraph

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Smoking - Never too late to quit!

Giving up smoking can be difficult, but it’s never too late to quit. Check out these 5 tips in The Guardian to make sure you don’t give in to the inevitable cravings.

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Get active to stay healthy!

Are you aged 19 to 64? Check out this NHS guidance on ways you can reach a goal of at least 150 mins of moderate aerobic activity a week, plus strength exercises on at least two days a week.

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Menopause: tackling the taboo

Watch this brilliant short video on BBC Breakfast - Louise Minchin talks about her menopause and relationships, treatment, and tackling the menopause taboo.

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Older men and loneliness

Do men & women’s experiences of loneliness in later life differ? A new research study suggests so. Find out more from "Older Men At The Margins", Age UK's report on the loneliness that's endemic amongst older men.

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​Stressed? Take a 20-minute nature pill

Did You Know? Spending time in nature significantly lowers your stress hormone levels. More from Medical Xpress on the most effective dose of a nature experience.

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Bowel cancer: sucessful treatment thanks to early detection

With early detection, bowel cancer can be successfully treated in over 90% of cases. Remember, every Mary How Trust health screening includes a bowel screening test. See your GP if you have any of these symptoms.

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Sepsis - ​"I felt ill, I just thought, I'm dying."

Did You Know? Sepsis starts when the immune system overreacts to an infection, and begins to damage the body itself - leading to organ failure and in some cases death. Find out what NICE says about sepsis.

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Nappers, rejoice! The benefits of an afternoon snooze

Did You Know? Research shows that taking a nap doesn't just feel good, it has great health benefits too. Find out why we should all be taking catnaps, from MindBodyGreen

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Five Benefits Of Being An Early Riser

Up with the lark? Check out these five health benefits in the Guardian that prove "Early to bed, early to rise..." really works.

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Be Kind To Yourself

Did You Know? Being kind to yourself has mental and physical benefits. Read more from Medical Xpress

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Sleep deprived? Avoid shopping for food

Try not to shop when you're tired, because it's harder to resist comfort foods high in calories, fats, & sugar.

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Morning or night person? It depends on many more genes than we thought

Did you know? Your preference for rising early or staying up late is partly decided by your genes. Read more in The Conversation - and find out how this influences your mental and physical health

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Women - this short video from Dr Amir Khan GP shows what to expect when you have a smear test.

Please don't be too embarrassed to have your smear test – it only takes moments and could save your life! Watch this short video from Dr Amir Khan GP to put your mind at ease.

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Men - This Quick Examination Could Save Your Life

This short video from Dr Amir Khan GP shows what to expect if you need to have your prostate examined by your doctor. It's a quick examination - and it could save your life!

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You're Probably Brushing Your Teeth Wrong

Did You Know? You're probably brushing your teeth wrong... Follow these 4 tips from The Conversation to boost your dental health

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A 'Bran' New Way To Preserve Healthy Food With Natural Ingredients

Did You Know? Food producers are starting to replace synthetic ingredients with natural alternatives, in response to consumer demand. Check out this great article from Scienmag

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Numbers That Matter As Much As Your Weight

From blood sugar levels to hours of sleep - these are the numbers that matter as much as your weight. Check out this slideshow from WebMD.

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What time of day do we burn the most calories?

Did You Know? The body's internal clock may have more to do with how we process calories than previously thought. Read more from Medical News Today

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4 ways to get a better idea of how much you should weigh

What is a person’s ideal weight, and how do height, age, and other factors affect it? Find out more from Medical News Today.

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Antibiotics - handle with care

Antibiotics aren't always the answer. Check out this great video from the World Health Organisation. "Think Twice, Seek Advice"

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​Sleep: how much do we really need?

Why is shuteye so important – and what happens if we don’t get enough? Check out this fascinating piece from The Guardian

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Millions of stroke survivors show that it is possible to get #UpAgainAfterStroke

If you've been affected by stroke, this online guide from the Stroke Association has practical advice and tips for stroke survivors and their families.

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Air pollution: steps you can take to protect your health

Did you know? Air pollution has been linked to lung disease, cardiovascular disease, stroke, dementia, & a rise in mental illness. Here are 6 ways you can protect yourself, from The Guardian

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Let's talk menopause

It's important to keep the conversation going, because 1 in 4 women experiences debilitating symptoms that can last up to 15 years. Here's what needs to be done, in this great article from 2015 by Dr Hannah Short.

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A quarter of patients in UK hospitals have dementia, and the number is growing.

This moving short film, “Barbara’s Story”, from Guy’s & St Thomas’ NHS Trust, helps to raise awareness of dementia and the challenges faced by patients with dementia.

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Top 20 foods that are great for your heart

Did you know? Sweet potatoes, cherries, and walnuts are all heart-healthy choices. Check out this slideshow from WebMD on 20 foods that can boost your heart health.

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The health benefits of a regular eye test

Did You Know? Regular eye tests tell you a lot more than if you need new glasses. Read more on looking after your eyes from NHS Live Well

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A short period of high-intensity exercise may be as beneficial as longer moderate exercise

More on the health benefits of high intensity sprint exercise from News Medical

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Sugar: hiding in plain sight

Did You Know? Sugar hides under names like Lactose, Maltodextrin, Caramel - & more. Check out this great infographic 10 Shocking Sugar Facts from Holistic Health Path.

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'Going Keto' - miracle diet or fad?

If you're thinking about trying the ketogenic diet, here's what you need to know first. Check out this slideshow from WebMD

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Men’s mental health is bordering on a crisis, so what can you do?

Did you know? Men seek professional help significantly less often than women when it comes to their mental health. This great article by Dr Tim Sharp in My Body & Soul Australia shares 4 steps everyone can take to support the men in their lives

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Walk Your Way To Health

Did You Know? Brisk walking for just 10 minutes can benefit your health and improve your mood. Check out the free #Active10 app from Public Health England - exercise made easy!

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The sleep-wake cycle - important for your mental health too

It's well-known that the sleep-wake cycle is important for physical health - but new research shows the link to mental health as well. More in The Conversation.

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The five habits that can add more than a decade to your life

Did You Know? People who stick to 5 healthy habits in adulthood can add more than a decade to their lives, according to a major study. Read more in The Guardian.

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Address Your Stress

Originally created for Mental Health Awareness Week 2018, this brilliant self-care toolkit from MHFA England will help you take action on stress.

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Diabetes: the basics

Did you know? 3.7 million people in the UK have been diagnosed with diabetes - but a lot of people still don't know what diabetes is. Check out this brilliant short video from Diabetes UK on the basics of this serious, lifelong condition.

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4 in 10 cancer cases could be prevented

Did you know? 4 in 10 cancer cases could be prevented. Check out the Cancer Research UK blog on this study - and their poster that shows, at a glance, the lifestyle changes you can make to reduce your cancer risk.

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Creativity Is Good For You

Did You Know? Studies have started to recognize the link between art and well-being. As the late, great Dr Maya Angelou said: “You can't use up creativity. The more you use, the more you have.” Read more from Medical Daily about the therapeutic power of words, pictures and music.

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10 Simple Ways To Boost Your Heart Health

There are an estimated 7 million men & women living with cardiovascular disease in the UK.These simple tips from Healthy magazine are great for boosting your heart health.

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Tasty nutritional upgrades in seconds!

We love these tips from Dr Ann Wellness - 10 simple ways to boost the nutrition & flavour of your dishes in under 10 seconds.

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Kettlecise - top ideas for staying active from SCPN

Top idea from the Scottish Cancer Prevention Network: try Kettlecise - short exercises you can do in the time it takes for the kettle to boil. A great way to stay active throughout the day.

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Top suggestions for 100-calorie snacks

Public Health England recommends limiting children's snacks to two 100-calorie snacks a day. This guide from The British Heart Foundation is a brilliant at-a-glance reminder of what 100 calories looks like.

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5 Facts You Need To Know About IBS

Did You Know? More than a tenth of the world's population is living with irritable bowel syndrome - and many more are undiagnosed. Here are 5 facts you need to know about IBS, from Medical News Today

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Running Outdoors - An Antidote To Depression After Cancer Treatment

Exercising outdoors boosts your vitality - and it can help restore your mental wellbeing after the emotional challenge of a cancer diagnosis and treatment. Ray says running lifted him out of a deep depression after prostate cancer - read Ray's story.

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Living with diabetes - hope and vision for the future

Did You Know? Diabetes is one of the leading causes of death in the world. If you have type 1 diabetes, it's important to look after your own health and wellbeing, with support from those involved in your care. Read this great advice from NHS Choices

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Rain Or Shine, Get Outside Once A Day

In cold or wet weather, and especially in winter, many of us try to stay indoors....but spending time outside brings health benefits all year round.

Check out this article from Consumer Health Digest

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More Young People Are Getting Arthritis - Here's What You Can Do

Did You Know? Arthritis affects young people as well as the elderly. By 2030, an estimated 580 million people worldwide, ages 18 and older, will have been diagnosed with the disease.

This article from MindBodyGreen has great tips on ways you can address the underlying causes

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Skills For Life: learning CPR and how to use a defibrillator

Did You Know? About 10,000 people die each year because bystanders do not know how to do CPR if they see someone in cardiac arrest. Read how one woman had a cardiac arrest at her sister's wedding, and says she owes her life to people who acted quickly.

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What 100 Calories Look Like

Do you know what 100 calories look like?

We love this at-a-glance guide from NHS Choices, because it shows how quickly calories can add up in certain foods.

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A Neurologist Explains Why You're Tired, Cranky & Overwhelmed

Did You Know? Stress affects our bodies physically, including blood pressure, digestion, concentration, and more.... These 3 Top Tips from Mind Body Green will help support your health when you're under stress.

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The lazy person’s guide to getting (a bit) fitter

Did You Know? Large numbers of adults do not walk for 10 minutes at a time once a month. Here are 5 ways to get a little fitter, without too much effort!

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Want to Feel More Upbeat? Here Are 8 Natural Antidepressants

Did you know? These 8 Natural Anti-depressants will help to brighten your mood when you're feeling down. From Psychology Today.

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Can You Spot Leukaemia?

Did You Know? 26 people are diagnosed with leukaemia each day and it can affect people of all ages. The symptoms aren’t always obvious. Can you spot leukaemia? This short video from Leukaemia Care will help you know the signs.

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What's the difference between a heart attack and cardiac arrest?

Did You Know? A heart attack is not the same as a cardiac arrest. But they're both emergencies - watch this BHF video to learn how to spot the difference between them and help save someone's life!

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​In Praise Of hugs!

Did you know - the humble hug is effective at healing sickness, disease, loneliness, depression, anxiety and stress. Here are 10 reasons why we need at least 8 hugs a day. From Mind Body Green

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Simple lifestyle changes can delay or prevent Type 2 diabetes

Did you know? Diabetes is the fastest-growing health threat facing the UK - and 3 in 5 cases of Type 2 diabetes are avoidable. Simple lifestyle changes can delay or prevent Type 2 diabetes: (eg) if you eat just 100 calories fewer a day, you'll lose around 5kg/1 stone in a year!

Check out these realistic, achievable goals from Diabetes UK to kick-start healthy eating habits.

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Top tips on how to stay Smart, Sharp and Focused

Did You Know? Staying active can help your memory, imagination, and your ability to plan tasks. Check out this slideshow from Web MD.

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What caffeine does to our body and brain

Did you know? Caffeine affects everything from our digestion to our vision - in positive as well as negative ways. Business Insider UK looks at the world's favourite stimulant.

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Mouth cancer: checking your mouth is easy, and could save your life

Did you know? Mouth cancer is the 6th most common cancer in the world, and it's on the rise. A complete cure is possible in up to 90% of cases - but early detection is critical. Watch this short video from Let's Talk About Mouth Cancer on how to check your mouth for signs of cancer - it could save your life!

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Silence is golden

Did You Know? Silence could be the key to our wellbeing. Check out this article from Natural Health Magazine on the health benefits of silence, and taking time for silence in our busy daily life.

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​"Notice the earth, feel the soil, smell the air and take a long slow deep breath."

How to be mindful while gardening. We love this from the New York Times - how gardening can cultivate a healthy mind and help us feel calm and connected.

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The Japanese practice of 'forest bathing' is scientifically proven to be good for you

Did you know? The Japanese practice of 'forest bathing' (spending time in the presence of trees) lowers heart rate & blood pressure, reduces stress hormone production, boosts the immune system, and improves feelings of wellbeing. Let's all get outside!

Fascinating article by Ephrat Livini of Quartz via the World Economic Forum.

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Mental wellbeing helped by physical activity

Did You Know? Physical activity is good for your mental wellbeing. Check out this handy guide from NHS Choices to get you started - from running tips for beginners, to the health benefits of rock climbing!

And read our tips on Getting Active

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What do you know about early menopause?

Did You Know? Early menopause, aged 40-45, affects about 5 percent of women. Premature menopause, before age 40, affects about 1 percent of women.
It's never too early to talk about menopause. Read more from the Mayo Clinic

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Avoid Portion Size Pitfalls

Did You Know? From 1993 to 2013, portions grew by 50%. That's a lot of extra food on our plates..... Check out these tasty tips from CDC on avoiding portion size pitfalls. You can also print it as a game-board for Snakes & Ladders-type fun!

And check out the Mary How Trust's 12 Top Tips For Eating Well.

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Love Your Brain Tip: Practise Single-Tasking

Did You Know? Multi-tasking lowers productivity and increases stress and anxiety. So give yourself permission to pause, block out distractions and become a great single-tasker! Thanks to Love Your Brain for this great tip.

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Chronic Sinus Congestion? A neti pot may be your best friend

Did You Know? If you have chronic nasal congestion, using a neti pot can relieve your symptoms. Here's what a recent UK study found. Via Berkeley Wellness

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Tingling mouth after eating certain fruits or nuts? Autumn hay fever? Blame it on the birch

If you experience a tingling mouth when you eat fruit such as apples or plums, this is Pollen Food Syndrome (PFS) and is common among hay fever sufferers.

It’s particularly connected to the birch family. Do you still suffer from hay fever in autumn? Blame it on birch pollen – which also explains why you may get symptoms early in the season too, Feb-April, when birch trees first release their pollen.

This article from Allergy UK explains what to do if you think you have PFS – and how to treat an allergic reaction.

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Our gigantic problem with portions

Did You Know? In the 20 years from 1993 to 2013 portions grew by 50% (British Heart Foundation study, 'Portion Distortion'). We love this article from The Guardian, showing what a recommended portion actually looks like...!

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Enjoying the positives that menopause brings

Did You Know? Premature or early menopause can occur at any age, and in many cases, there's no clear cause. TV presenter Yvette Fielding shares her experience, and how she can now enjoy the positives that menopause brings.

(Photo: REX/McPix Ltd)

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Yoga - good for the brain

Did You Know? A weekly routine of yoga and meditation may strengthen thinking skills and help to stave off aging-related mental decline, according to a new study of older adults with early signs of memory problems. Read more from The New York Times Well Blog

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The science behind the stress relief from a nature walk

There's something special about exercising out in nature. And it's not just touchy-feely - there is real science behind the benefits of "green exercise"! Even 5-20 minutes helps boost mood and energy. More from Berkeley Wellness on nature's therapeutic effects.

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It's time we all turned down the volume

Did You Know? The world is getting louder, and it's damaging our health. Learn more from this article in the Telegraph by news presenter, John Humphrys, who says "Quiet please!"

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Revealed: what happens one hour after drinking diet soda

Did You Know? Even just one can of diet soda a day can put you at higher risk of metabolic diseases like heart disease, diabetes and obesity. Thanks to The Renegade Pharmacist for this eye-opening article.

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What To Eat For A Better Night's Sleep

Did You Know? What you eat can make a difference to how you sleep. From getting enough protein, to stocking up on foods rich in magnesium ('nature's tranquiliser') - we love these tips from Healthy Magazine on how to eat for a better night's sleep.

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What Eye Problems Look Like

Did You Know? Common eye complaints can be harmless annoyances or an early sign of disease - and it's not always easy to tell the difference.

Check out this helpful slideshow from WebMD on what eye problems look like.

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Muscle loss is a part of aging, but that doesn’t mean we’re helpless to stop it.

Exercise and diet can prevent muscle loss becoming a problem – and it’s never too late to start!

More from Berkeley Wellness on Slowing Down Muscle Loss

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Turmeric - Nature's Wonder Drug

Did You Know? Herbs and spices have more antioxidants than any other food group - and can protect us from a range of serious illnesses including lung disease, pancreatic and colon cancers, rheumatoid arthritis and irritable bowel syndrome.

Take a moment to spice up your life. Thanks to the Mail.

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Protect your eyes with sunglasses in bright sunlight

We all love summer sunshine - but remember to wear sunglasses every time you're in bright sunlight. Excess sun can increase your risk of cataracts and age-related macular degeneration. More on Staying Safe In The Sun.

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The 3-minute office exercise routine: a quick lunchtime pick-me-up

Too much sitting raises your risk of diabetes & heart disease. Inactivity is the 4th biggest killer of adults (WHO).

A quick Google shows plenty of 3-minute workouts to choose from. Get your colleagues to join in. Here’s our team in action!

Tomorrow we’ll repeat our 3-minutes of exercise to stretch and refresh. Will you join in?

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5 Quick & Simple Tips To Get Your 5 A Day

Do you sometimes find it difficult to pack in the daily recommended amount of fruit & veg? These great tips from Madeleine Shaw via Healthy Magazine show the quick and simple ways you can get your 5 a Day.

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The warning signs that you're vitamin deficient

Did You Know? Our bodies need vitamins to function properly, and give warning signs when we're skimping on these essential nutrients. From tingling feet and hands to hair loss - check out the signs that you may need to adjust your diet. Thanks to Kaire.

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Fruit & Veg Could Reduce Breast Cancer By 25%

Did You Know? Teenage girls who eat the recommended 5 portions of fruit and veg a day could reduce their risk of breast cancer in later life by up to a quarter.

More on the findings from a major Harvard University study in The Telegraph.

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Are you skimping on rest without realising?

Did You Know? Waking a teenager at 6 in the morning is like waking an adult at 3am! This and other startling facts about sleep deprivation from the New Yorker – are you catching enough z’s?

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How To Build Strong Bones For Life

Bone health is hard to get excited about when you're young - but the sooner you start the better! Read these great tips on building healthy bones from NHS Choices

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Are you at risk of osteoarthritis?

Did You know? Osteoarthritis – the most common form of arthritis – is often considered a natural product of aging and wear & tear. But experts now believe the cause is much more complex. Just some of the factors that can increase your risk of developing osteoarthritis are: your genes; excess weight; joint injury; other health issues (eg gout or rheumatoid arthritis). Learn more from Harvard Health.

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Quick Remedies for cold, flu and sore throat

Did You Know? There are more than 200 common cold viruses! If you catch a cold or flu, these quick and simple steps can help you overcome the symptoms and reduce their impact. With thanks to HealthUnify.com

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Team up with a friend to stay on track with your healthy living goals

If you're finding it hard to stick to your healthy living goals, support from friends or family can be the boost you need. Why not create an action plan with your best friend? You’ll encourage each other – and gentle competition can work wonders!

Pictured: the Simpson brothers set personal health and fitness goals, and say friendly sibling rivalry is the best incentive to staying motivated!

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Giving blood - health benefits for YOU

Did You Know? Giving blood regularly can reduce your risk of heart disease. It lowers blood pressure, improves glucose levels and cholesterol balance. And of course, saves the lives of others! Do something amazing - give blood! Find out more from Medical Daily

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3 simple steps to love your liver

Did you know? You can "Love Your Liver" in 3 simple steps: keep off alcohol for 2-3 days in a row; take regular exercise; cut down on sugar and fat.

Check out the Love Your Liver campaign from the British Liver Trust.

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Sunshine on your skin helps fight heart disease and more

Did You Know? We make most of the Vitamin D we need from sunshine directly onto our skin. Vitamin D fights depression, heart disease & osteoporosis.

Even when there's not a lot of sun around....try to get outside for a natural boost when it does appear!

Remember - NEVER let your skin redden from exposure to the sun. See our tips for Staying Safe In The Sun

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Top tips to reduce saturated fat

Top Tips! Simple ways to reduce the amount of saturated fat in your diet: thanks to Prevention.com

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​Are you stuck at a desk all day?

Are you stuck at a desk all day? Here are 4 great tips to help you 'Hip and Healthify your office' from Hip & Healthy Magazine.

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You are what you eat

Did you know? The old saying "You are what you eat" holds true for your skin as well as your health. A poor diet is as bad for your skin as cigarette smoking. Here's an excellent round-up of the best foods to eat for your skin from BBC Good Food.


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