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How to deal with Omicron anxiety; top mental health tips by expert | Health

Amid the fast growing instances of Covid-19 in India courtesy the highly mutated variant Omicron and a clean established of restrictions, it is normal for individuals to come to feel unsure, anxious and stressed.

As Covid-19 virus enters its fourth 12 months since 2019, people today grappling with the pandemic could be demonstrating indications of fatigue but also excellent resilience and are after once more wanting for fresh ways to cope with the present-day condition.

Superior point is that the pandemic has manufactured us stronger than ever ahead of and we know that we will get by way of this storm like we did ahead of and ‘this far too shall go.’

ALSO Read: Why 2021 was a poor 12 months for psychological wellness

With a more robust brain, body, coping mechanisms and of study course our beloved ones around, we can continue to keep our stress levels in check out and find contentment in regardless of what is heading properly for us.

Dr Chandni Tugnait, MD (A.M) Psychotherapist, Life Alchemist, Mentor & Healer, Founder & Director, Gateway of Therapeutic gives us some tips for sound psychological health and fitness as the Omicron situations increase.

Choose treatment of your body: It is vital to stick to a regime that features training, diet, wholesome taking in habits, very good snooze, regular breaks and constrained monitor time.

Get care of your brain: Make mindfulness a behavior. You can blend a ton of contributive tactics in your day by day program such as gratitude, meditation, respiratory workout routines, brain dumping in a journal and concentrating on favourable thoughts.

Acquire treatment of your thoughts: Never suppress or impulsively categorical your emotions – approach them. Acceptance is critical in processing the inner thoughts rather of remaining in denial or forcing oneself to be constructive as that can have an adverse impression on one’s psychological well being. Seek out support from an qualified in circumstance of persistent situations.

Acquire treatment of your connections: It’s vital to continue connecting with folks even if it is above messages, phone calls or online video interactions. If you are completely vaccinated and are using safeguards and going to work, make it a level to acquire breaks in concerning to connect with your pals and family. Supply support to anybody who desires aid. Be there for your loved kinds and share your feelings with your confidant.

Choose care of your way of thinking: Our state of mind impacts our truth. Be mindful of your ideas and language. Concentrate on what you have and what you would like to have in purchase to preserve pressure and stress and anxiety away. The far more you target on the news, the increase in cases and the hardships close to, the tougher the influence will be on your anxious process. Get all the safeguards and enable your recognition to manual you rather of permitting assumptions and judgments cloud your final decision-generating potential.

January 7, 2022
health tips: 4 plant-based foods to eat every week and why they’re good for you

Plant-primarily based foods are fantastic sources of nutritious vitamins and minerals. These consist of diverse forms of nutritional fibre, vitamins, minerals, and a vary of “phytonutrients”, which plants produce to support them develop or guard them from pathogens and pests.

A evaluation of research published in May well 2021 appeared at 12 scientific tests with more than 500,000 folks who have been followed for up to 25 yrs. It discovered those people who ate the most plant food items had been significantly less most likely to die from any lead to more than comply with-up time intervals that diversified throughout the studies from five to 25 a long time, in comparison to individuals who ate the the very least.

Here are 4 multipurpose and delicious plant foods you should have on your weekly grocery list, and the investigate showing why they are very good for you.

1. Tomatoes

Tomatoes are a berry fruit (not a vegetable). They are wealthy in vitamin C and “lycopene”, which is a carotenoid. Carotenoids are pigments created by vegetation and give vegetables their dazzling colours.

A evaluation of 6 trials asked folks to consume tomato solutions equal to 1-1.5 huge tomatoes or 1-1.5 cups of tomato juice every day for about six weeks.

The scientists identified men and women who did this experienced lowered blood stages of triglycerides (a type of fats in your blood that increases heart disorder hazard), as perfectly as lower total and “bad” cholesterol stages, in contrast to these who failed to have any tomatoes.

These people today also experienced elevated concentrations of “good cholesterol”.

Yet another overview of 11 reports examined the result of tomatoes and lycopene on blood pressure.

Scientists uncovered consuming any tomato items led to a massive decrease in systolic blood force (the initial selection that actions the force at which the heart pumps blood).

Nonetheless, there was no result on the diastolic strain (the 2nd quantity which is the strain in the coronary heart when it relaxes).

In the team who experienced large blood tension to start with, both systolic and diastolic blood force diminished immediately after eating tomato goods in contrast to placebos.

A evaluation of reports bundled a total of 260,000 guys and observed individuals with the best intakes of cooked tomatoes, tomato sauces and tomato-primarily based foodstuff (equivalent to around one particular cup for each week) had a 15-20{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} decreased hazard of creating prostate cancer when compared to people with the lowest tomato intakes. Retain in mind correlation isn’t going to essentially imply causation, though.

Recipe strategies

Keep canned tomatoes in the cupboard and incorporate to pasta sauce, casseroles and soup. Make your possess sauce by roasting tomatoes and purple capsicum with a splash of olive oil and balsamic vinegar, then puree with a spoon of chilli paste or herbs of your option. Preserve in the fridge.

2. Pumpkin
Pumpkin is abundant in beta-carotene, which is also a carotenoid (plant pigment). It receives converted into vitamin A in the system and is employed in the generation of antibodies that battle an infection. It is also desired to preserve the integrity of cells in eyes, skin, lungs and the gut.

A assessment of scientific studies that adopted persons more than time appeared at associations concerning what folks ate, blood concentrations of beta-carotene and health and fitness outcomes.

Persons who had the highest intakes of foods wealthy in beta-carotene (this sort of as pumpkin, carrots, sweet potato and leafy greens) had an 8-19{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} decrease relative danger of obtaining coronary coronary heart disorder, stroke, or dying from any lead to in experiments in excess of 10 a long time or a lot more in comparison to people with the most affordable intakes.

Recipe strategies

Pumpkin soup is a favorite. Attempt our style-your-very own soup recipe.

Heat oven to 180 levels, chop the pumpkin into wedges, drizzle with olive oil, roast till golden. Speed it up by microwaving slash pumpkin for a few of minutes in advance of roasting.

3. Mushrooms

Mushrooms are rich in nutrition with potent antioxidant qualities.

The body’s standard procedures make oxidative stress, which generates “free radicals”. These are small particles that harm cells partitions and cause the cells to die.

If these aren’t neutralised by anti-oxidants, they can cause swelling, lead to ageing and progress of some cancers.

A overview of 17 experiments on mushrooms and wellbeing uncovered individuals who ate the most mushrooms had a 34{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} lower threat of establishing any form of cancer as opposed to individuals with most affordable intakes. For breast most cancers, the possibility was 35{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} lower. Nevertheless, yet again, correlation doesn’t automatically signify causation.

Across the studies, a high mushroom ingestion was equivalent to having a button mushroom a working day (around 18 grams).

Recipe suggestions
Test out our mushroom and baby spinach stir-fry recipe. It can make a tasty side dish to serve with scrambled or poached eggs on toast.

4. Oats
A critique of 10 scientific studies analyzed the results on blood sugar and insulin stages from feeding on intact oat kernels, thick rolled oats or speedy rolled oats as opposed to refined grains.

These uncovered eating intact oat kernels and thick rolled oats led to significant reductions in blood glucose and insulin responses, but not after taking in speedy rolled oats.

This is probably thanks to the more time time it usually takes for your system to digest and take up the considerably less-processed oats. So it truly is much better to take in whole grain oats, called groats, or rolled oats rather then swift rolled oats.

Oats are a very good resources of beta-glucan, a soluble fibre revealed to assistance decrease blood cholesterol levels.

Across 58 scientific tests wherever individuals ended up fed a particular diet regime containing about 3.5 grams of oat beta-glucan a day, “bad” cholesterol stages ended up considerably reduce as opposed with regulate groups.

The effect of oats on blood force has been examined in five intervention trials which confirmed a small, but critical, drop in blood strain.

Recipe strategies

You can try to eat rolled oats for breakfast yr spherical.

Eat them as muesli in summer months or porridge in winter, insert to meat patties, combine with breadcrumbs for coatings or insert to fruit crumble toppings.

(This report is syndicated by PTI from The Dialogue)

January 6, 2022
Got health goals? Research-based tips for adopting and sticking to new healthy lifestyle behaviours

Well being targets are amongst the most preferred New Year’s resolutions, but failing to adhere to them is so prevalent that it has develop into a cliché. Credit: Shutterstock

New Year’s resolutions are an yearly ritual of setting intentions for self-betterment, and wellbeing behavior goals—such as bettering nutritious ingesting and actual physical activity—are amid the most well known. Unfortunately, failing to adhere to all those new ambitions is so typical that it has develop into a cliché.

This is backed by investigate evidence. Scientific studies have frequently revealed that about half of men and women who variety health and fitness conduct intentions are unsuccessful to enact them.

There are caveats to this statistic, of study course. Small-expression wellbeing conduct targets are additional very likely to be enacted than extended-term, and all those who are returning to a pattern of conduct they employed to apply are extra very likely to observe by with their intentions when compared to those people who are adopting a new health and fitness behavior.

It’s essential to note that getting an intention to adjust conduct is an necessary 1st move. Few folks consistently have interaction in healthy behaviors without having these preliminary superior intentions. Sticking to wellness conduct plans, nevertheless, is the significant component.

Why do we wrestle with wellness behavior goals?

Self-regulation is an comprehensive investigation subject in psychology. As a professor of health psychology, my study focuses on knowledge the “intention-conduct hole” in physical action, and tests interventions that may perhaps aid close this gap.

My own investigate, and reports from my colleagues, has revealed proof that difficulty in next by way of on intentions frequently arrives from two sources. The 1st is strategic difficulties, which are flawed ways to imagining about ambitions and conduct. The 2nd is fundamental human tendencies when faced with what psychologists simply call solution/avoidance conflict: when some thing is attractive and unappealing at the similar time.

In terms of strategic troubles, the details of the purpose by itself can be a single of the very first indicators of no matter whether a person will wrestle. For example, the intention to interact in physical exercise is often based mostly on wished-for lengthy-term outcomes (such as body weight command, conditioning and minimizing the risks of long-term condition) without due consideration of the time and energy expected to conduct common bodily activity alone.

A different essential strategic obstacle is the failure to think about numerous targets, which is likely to below-estimate the means necessary to conduct other behaviors. Juggling a number of plans is one of the prime reasons why new intentions are frequently abandoned: new behaviors like physical exercise must contend with or coincide with all the other issues another person requirements or wants to do.

Present-day research also displays that folks may possibly have automated tendencies that, on balance, are likely to derail health behaviors. For case in point, people have a simple fundamental inclination to method ordeals that are nice and stay away from activities that are unpleasant.

Physical action can be an adverse working experience for many because it requires the system to quit resting and working experience some exhaustion and discomfort. This detrimental working experience during the activity is extra predictive of upcoming behavior than the beneficial thoughts after a person completes a bout of actual physical exercise.

Relatedly, exploration stemming from evolutionary biology has supported a fundamental human inclination to lower electrical power fees, which stems from an evolutionary survival requirement. This would make people tend to stay away from unneeded movement (like workout) when rising their energy merchants (snacking on strength-dense foods), producing an underlying temptation to ditch our wholesome having and physical exercise designs.

Helpful approaches for sticking with intentions

When we understand why we are not enacting our new overall health behavior targets, it can enable in establishing counter-measures. Study in this region is ongoing, with varied approaches. Tactics can be future (i.e. produced ahead of enactment of the purpose) or reactive (i.e. utilized at the issue of enactment selection) in their implementation.

To overcome strategic troubles, study has proven the efficiency of producing in-depth ideas, this kind of as formulation of what you are going to do, how, where by and when you will do it, followed by contingencies if there is a conflict with your plan.

Monitoring your aims regularly is also just one of the most prosperous methods to trying to keep a behavior on your radar.

In phrases of our much more computerized tendencies to disrupt overall health conduct intentions, a aim on the behavioral knowledge itself is crucial. Making the wellness conduct as nice, easy and significant to you as doable, and undertaking it at instances when you have the most energy (to struggle temptations), will assist increase the likelihood of following through on very good intentions.

On the other hand, in times when you are confronted with a potent urge to abandon your health purpose for a additional instantly gratifying diversion, this is when you want to take a moment to admit your primal emotions, but enact your valued intentions.

It truly is significant to maintain in head that most of the wellness improvements persons are seeking make with these superior intentions are way of life behaviors. As these, a couple of slipped times are inconsequential to the in general objective.

There is also idea and proof that self-regulation methods like the ones over may perhaps turn into much less essential above time. This mainly because individuals start off to sort practices from repeating these steps, as very well as a perception of satisfaction or identification from continuous exercise that allows them to just take possession of the habits and categorize on their own in the position. So sticking to people intentions in the small time period will likely make it simpler to proceed over a life span.

Prospects for healthful diet regime, physical exercise impact behaviors

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The Conversation

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January 6, 2022
Expert Tips for Snow Boot Shopping

Many individuals possibly never consider substantially about their snow boots—until suddenly, they’re caught trudging as a result of a snowstorm, their socks soggy and toes frozen.

Do not permit that be you.

We can assistance. For starters, the picks in our tutorial to the greatest wintertime boots will hold you warm, dry, and on your toes as you courageous slick sidewalks and ankle-deep snowdrifts. What else should you preserve in thoughts although snow boot buying? Here’s some information.

Decide on a pair of tall boots

A watertight sole can be pivotal to maintaining your toes dry, but the height of your wintertime boots is just as essential. Boots with tall shafts, measuring about 8 to 10 inches, preserve snow from slipping in—and it’s even much better if you can locate a design and style like our major select, the Kamik Nation Furthermore (men’s dimensions), that has a snow collar, which strains the opening of the boot. Also make confident that your tall boots healthy snugly, or snow continue to may find its way down to your toes.

Photograph: Rozette Rago

Seem for a winter boot with reflective layers

Built to boost warmth with out incorporating bulk, reflective layers deliver entire body warmth again to the wearer. Columbia phone calls its thermal reflective tech Omni-Heat—you can uncover that tech in boots this sort of as the Columbia Heavenly Omni-Warmth (women’s sizes)—but lots of other models, such as Baffin and Kamik, have these levels in their winter boot styles, also.

Keep away from boots with smooth or wavy treads

Alternatively, verify the bottom of the boot for nubby, commonly spaced lugs—these little rubber teeth aid the boots grip onto uneven ice, supplying the traction you need to stay upright in treacherous weather conditions. Our testers also uncovered that those people forms of treads, these kinds of as on our best choose, the Ugg Adirondack III (women’s sizes), and its counterpart, the Ugg Butte (men’s sizes), end side-to-aspect sliding quite well, whilst smooth and wavy treads can be pretty slippery.

Picture: Rozette Rago

For optimal security, make certain your boots definitely, really healthy perfectly

Immediately after likely by 125 hours of in-the-snow winter season boot screening, we have uncovered that match has the biggest impact on traction and steadiness. Obtain a boot that suits snugly all around your ankle and keeps your foot in spot, which is superior for walking on slick ice—note, much too, that lace-up boots are remarkable to slip-ons in this regard. A boot with a extensive surface area location on the bottom can also present additional balance. Our present also-excellent decide, the Sorel Caribou, which will come in women’s and men’s measurements, is great for tight, quick lacing.

Wirecutter-tested wintertime boots to contemplate

Kamik Country Additionally (men’s dimensions)

The Kamik Nation Additionally presents the greatest blend of general performance on the most sorts of chilly-weather conditions surfaces—from icy driveways to snow-packed fields—that we’ve observed.

Columbia Heavenly Omni-Warmth (women’s measurements)

Imagine of this as a fashionable moccasin—the comfortable foot and flexible ankle make strolling via snow, and walking in normal, gentle and simple. Having said that, this boot is not as warm as our other picks.

Ugg Adirondack III (women’s measurements)

Ugg can be a polarizing manufacturer, but tests doesn’t lie: This boot was a lot more purposeful and at ease in winter season temperature than something else we tried using. The major downside is the price.

Acquiring Choices

*At the time of publishing, the selling price was $250.

Ugg Butte (men’s sizes)

Ugg can be a polarizing brand, but tests does not lie: This boot was additional functional and comfortable in wintertime weather conditions than everything else we tried using. The principal downside is the price.

Sorel Caribou Boot (men’s dimensions)

Sorel’s initial style and design, the Caribou, is a superior snow boot than most, and it excels in wetter, slushier weather conditions.

Purchasing Solutions

*At the time of publishing, the cost was $170.

January 5, 2022
The Medical Minute: Health tips for a jolly old elf

HERSHEY, Pa. — Feel you have a difficult time remaining healthier in the course of the holiday seasons?

Try sliding down each chimney on each household in the full earth. Do it all in 1 night ― a frigid, wintertime night at that ― carrying a sack total of toys and coal though driving a mountain of force (much better hope all those “naughty/nice” spreadsheets have been thoroughly proofread). And your only refreshments are thousands and thousands of cookies and gallons of milk your followers insist on placing out for you, which doesn’t do considerably to assist what doctors tell you is a worsening pounds issue.

You and your creatures may well not do considerably stirring on Friday, Dec. 24, but for the large person with the sleigh it is nearly anything but a peaceful yuletide.

In this Clinical Moment, Penn Point out Wellbeing authorities transform the tables on Jolly Ol’ Saint Nick and provide him a present: ideas on how he may remain healthy on his once-a-year significant night.

For everybody else, think of it as a tutorial for the getaway time. How can you stay away from the worry, unhealthy eating plan and frostbite this yr?

Santa chance No. 1: Bowl complete of jelly + chilly weather = heart concerns

Okay, it’ll be cold. Large offer. Santa is lined. He’s well known the entire world in excess of for his crimson parka and hat. Cold temperature will come with the territory.

But difficult perform in minimal temperatures could spell problems for an individual who may possibly be much less than wellness acutely aware (assume bowl comprehensive of jelly).

“Cold temperature will result in the system to constrict blood vessels to maintain warmth, which can then elevate blood tension and the risk for heart assault,” reported Dr. Chad Zack, a cardiologist at Penn State Heart and Vascular Institute.

It is ideal not to overdo winter responsibilities, these as shoveling snow, carrying firewood, or, say, lugging piles on piles of provides to each baby everywhere. Getting breaks is vital.

“Pay attention to the vintage symptoms of a coronary heart assault ― chest suffering shortness of breath discomfort that radiates to the jaw, arm or back again nausea or chilly sweats ― and prevent if you expertise any of them,” Zack stated. “If they persist, simply call 911.”

And strategy now to get in far better form for subsequent winter’s weather by having 30 minutes of exercise 5 times a 7 days when spring at last comes.

“Even walking briskly is fantastic exercising ― you want to get a little bit out of breath but not uncomfortable,” Zack reported. “Getting in form is fantastic for bettering overall health and longevity all calendar year prolonged.”

Simpler said than done, when every property gives a plate of delectable cookies. But additional on that later.

Santa threat No. 2: Winter season climate perils

Santa seldom delivers items from an Oldsmobile. The odds of a flying sleigh and reindeer turning out to be trapped in a snowdrift are nominal.

But you in no way know with winter circumstances, and Dr. Jeffrey Lubin, vice chair of the Section of Unexpected emergency Medicine at Penn Point out Wellness Milton S. Hershey Healthcare Heart, suggests keeping the Facilities for Ailment Handle and Prevention’s crisis kit. It contains things like blankets, sand or kitty litter to enable with traction and a charged cellphone to connect with for support. Continue to keep it in your sleigh, er, car or truck.

While crossing individuals rooftops, Santa ought to retain his cap and mittens firmly in area. Covering your extremities guards them from frostbite.

Santa must also be absolutely sure to keep dry. “Wearing wet outfits wicks heat away from your body,” Lubin stated. “One of the to start with issues you really should do when you get inside of is improve out of people wet apparel so you can dry off.”

Scorching beverages can give Santa some internal warmth. “One matter that does not work is the consumption of alcohol,” Lubin mentioned. “Even even though you sense that warm sensation on the inside, you are basically dehydrating your entire body and it may make you more vulnerable to getting unwell.”

So as an alternative of milk and cookies, look at putting out a cup of espresso and a towel for Santa this yr.

Santa chance No. 3: Vacation strain on overdrive

By late in the day on Saturday, Dec. 25, Santa will be ready for a trip. You may possibly feel the identical way. Family members logistics, browsing, journey … seeking to get a several moments of holiday break peace can trigger a good deal of strain.

Dr. Julie Radico, a scientific psychologist at Penn Condition Wellbeing, emphasizes a favourable frame of mind. Santa should really aim on what he can do, not on how massive the mountain of toys is that he ought to supply.

“If you expend a ton of time on unproductive concerns, we are inclined to get stuck and feel helpless, which results in more stress,” she mentioned. “Consider in its place if there is something you can do about it or a portion of it that you can control and make far better, and then place that on your to-do record.”

Radico tells her sufferers to apply self-treatment — undertaking things to remain energized and comfortable. That could possibly involve participating in a beloved passion, finding a therapeutic massage, or paying time with persons you care about.

“Your psychological overall health is a essential element of your lifestyle,” she reported.

Santa risk No. 4: And of study course … cookies

Which delivers us to the cookies and milk. Heather Tressler, a registered dietitian at the Penn Condition Well being Celiac Clinic, implies they should not include to vacation worry.

Give by yourself permission to take in every thing. “When we limit ourselves we experience deprived and that can, in change, start out the cycle of craving and bingeing,” she claimed. “When you only enable oneself to appreciate the meals you enjoy, you choose the guilt away.”

Janelle Fallon, a scientific nutrition manager at Penn Condition Overall health St. Joseph Medical Center, indicates scaled-down plates.

“Grab what you’d like and consume away from the food stuff becoming served and seriously concentrate on making the most of the foods or beverage whilst paying attention to hunger cues,” she explained. “Stop when you are complete, and do not feel pressured to finish the whole plate.”

Eat lean protein and fruits and vegetables as a substitute of fasting. And the two dietitians recommend not neglecting exercising. Santa ought to be guaranteed to go for a walk, dance or do anything entertaining.

Linked content:

The Professional medical Minute is a weekly wellbeing information aspect developed by Penn State Wellness. Content articles attribute the know-how of college, medical professionals and team, and are intended to provide timely, relevant wellbeing facts of interest to a broad audience.

January 4, 2022
Consumer expert shares top tips for saving money in the New Year

Christmas is officially over and you’ve had all the gingerbread lattes and festive bakes you can take.

The decorations are still up but chances are you’re ready to reign it all in after a month of festivities, gift-giving, and a never-ending supply of chocolate.

For some now is the time to reset with fitness goals, healthy eating, and saving pennies on the top of many people’s lists.

If you’ve set new year’s resolutions but want to keep those purse strings tight we’ve spoken to the co-founder of money-saving community LatestDeals.co.uk, Tom Church, for tips, tricks, and advice.

Here’s what the consumer expert had to say on everything from keeping fit on a budget to making Christmas cheaper in 2022.

Save on January fitness goals

Tom told us: “January is the perfect time to shop around for a gym membership as this is when they start promoting major discounts.

“This pattern happens every year – they’re banking on people wanting to get back in shape after the festive season.

“Many gyms will give away free gym passes for a few days so you can try them out – why not make the most of this deal to see which one is best for you? Plus, when you do decide on a gym, you will usually be able to find a code to avoid paying the joining fee.

“This shouldn’t be difficult to find as lots of brands will promote that they’re doing away with the fee for January.”

However, if you don’t want to shell out for a gym membership, Tom explained there are there are plenty of other ways to keep fit on a budget.

He suggested using fitness apps, which can be installed on iPhone or Android, to hit your goals.

These are his top five:

1. Map My Run

This app is perfect for people who want to track their fitness activities. It doesn’t have to be just running as any workout can be logged. More than 600 activities are available for tracking including cycling, walking, cross training, and yoga. You can also connect your fitness device so data can easily be imported.

2. Strava

Well-known in the cycling community, this app is also great for anyone wanting to track their fitness goals. You’ll be able to see your walk, ride, or run on a map afterwards and share it with your followers. What’s more your friends and family can give you kudos after you’ve done a workout – giving you that extra boost to keep going.

3. Nike Training Club

There are more than 200 different workouts available to choose from whether you enjoy cardio, yoga, or strength training. You don’t need access to a gym or any equipment to get started which is what makes this app such a hit with people on a budget. As you improve your fitness you can check out the advanced workouts and get in shape like the pros.

4. Couch to 5K

If you’ve always wanted to get into running but felt unsure of where to start this app is a great choice. You can begin with walking-focused workouts and begin including short runs until you can keep going for longer. This programme is spread out over several weeks and you’ll be guided by celebrity coaches along the way.

5. YouTube

You don’t have to download a dedicated fitness app to find a library of workouts. There’s plenty to choose from on the popular video uploading app whether you like high-intensity interval training or guided spin classes. Check out what’s on offer by searching for what you like and see what comes up.

Make the most of January sales

It might seem odd to go shopping straight after Christmas but Tom said the January sales are a good opportunity to buy Christmas presents for the following year.

With little planning you can pick up gift sets and festive stocking fillers on sale at heavily-reduced prices at the likes of Boots and TK Maxx.

“Putting these away in the garage or attic is a great way to make your Christmas bill cheaper next year,” Tom explained. “Where possible think ahead to other occasions too.

“Whether it’s birthdays, upcoming weddings, or similar you can make use of the sales to pick up some bargains and avoid the last-minute dash for full-price items closer to the time.”

He added: “It’s during the January sales that you’ll see end-of-season stock coming out as well so you can think about later in the year and stock up on things like clothes for the summer months. Plus, if you’ve got kids, you can buy clothes a few sizes bigger while they’re heavily discounted.”

Take on veganuary to save money

Tom said going vegan could save you up to £258 a year with research revealing that main meals cost 40{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} less when you go vegan, saving 71p per person on average.

He pointed out that it’s important to shop smartly when going vegan, however, avoiding ready-made food or processed meat ‘alternatives’ as these will often cost more.

“Focus on staples such as fruit, vegetables, beans, pasta, and rice,” he explained. “These can all be bought cheaply. Plus the classic methods of planning meals in advance and batch cooking will all help to keep costs down.”

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January 3, 2022