Shorts should, by all intents and purposes, be a no-brainer during the summer months. And yet, they're one of the trickiest things to wear in a way that feels suitably grown-up. A pair of track shorts might work well for a park meet-up, or some denim cut-offs for a muddy festival weekend. But what does one reach for when the temperatures soar and you're heading somewhere that requires a smart-casual dress code? Bermuda shorts are becoming the answer for multiple generations. The elongated short has been gaining popularity over the past few summers, mostly in denim or tailored form to add polish. Now, Bermudas are multiplying and showing up in different iterations that are more wearable than you think. This will be music to your ears if cotton boxers and denim cut-offs no longer feel like "you", but you're in the market for something more practical and casual than a dress or skirt for late summer.

With a knee-length silhouette and a relaxed cut on the leg, Bermuda shorts should generally be styled so you can see their waist, meaning a tucked-in shirt or tank top. A heel is another good idea, although a closed-toe mule or leather flip-flop can work if a flat is one of your non-negotiables.

With several variations to choose from in the world of Bermudas, we've broken down the shorts trend into three crucial categories: denim, tailored and holiday. And we've considered exactly what goes with each of them to allow you fuss-free styling and to delve into your wardrobe for existing options.

Denim Bermudas

Marilyn Nwawulor-Kazemaks dedicated a whole carousel to what she called "long shorts". It's her take on how to wear the denim version—with a checked shirt, leather belt and mule sandals—that we're bookmarking for how to feel grown-up in Bermudas. (See also, a windbreaker jacket with heeled ballet pumps or a crew-neck cardigan with closed-toe slippers, either of which would dress up the denim—but not too much).

Tailored Bermudas

A Bermuda short lends itself naturally to a tailored cut (just think of them like a loose suit trouser that's cropped at the knee). And while you could style them with a shirt that's cotton-crisp rather than linen-crumpled, a relaxed T-shirt, one that's long enough to just tuck in, will register as slightly more effortless.

Holiday Bermudas

Bermuda shorts with a stretch waist—and maybe a hint of fluidity to their fabric composition—will make the best (and certainly most comfortable) bottom half for seafood dinners or poolside cocktails. Follow Marianne Smyth's playbook by styling yours with the lightest of lighter-than-air camis.

Let's be honest. Upper-body strength has never enjoyed the same spotlight as strong glutes or a fast 5K time, yet it's one of the biggest predictors of how well we move through life. From carrying shopping and lifting luggage into overhead lockers to maintaining bone health and independence as we age, stronger arm muscles do far more than make everyday tasks feel easier. In fact, a growing body of research suggests muscular strength is associated with a lower risk of all-cause mortality and better long-term health outcomes, making it one of the most important components of healthy ageing.

I'm a health writer who has spent years prioritising running over resistance training, and I'll admit that upper-body strength has always been my weak spot. I could comfortably clock up the miles, but ask me to do a handful of push-ups and I'd quickly be humbled. So, when I recently spent several weeks road-testing a series of 10-minute arm workouts at home, I wasn't expecting much. While those bite-sized sessions didn't transform my strength overnight, they did change my perspective. Everyday movements, from carrying heavy shopping bags to lowering myself into a full push-up, became noticeably easier, proving that building stronger arms doesn't always require hours in the gym.

It’s a common oversight, particularly among women. Cardio often takes centre stage, while strength training can feel intimidating or overly time-consuming. But according to the latest physical activity guidelines from the World Health Organisation, adults should perform muscle-strengthening activities involving all major muscle groups at least twice a week, alongside regular aerobic exercise. Research also consistently shows that resistance training doesn’t just build muscle; it supports bone health, improves functional fitness and can help reduce the risk of chronic conditions such as type 2 diabetes.

The good news? You don’t necessarily need a gym membership or a rack of dumbbells to reap those benefits. Bodyweight exercises use your own weight as resistance, making them one of the most accessible ways to build strength at home. And while ten minutes might not sound like much, there’s growing evidence that shorter, consistent bouts of resistance exercise can still improve muscular strength and endurance over time, particularly for beginners.

"If you're new to weight training, bodyweight arm exercises are an excellent starting point because they require no equipment, can be performed virtually anywhere and are very effective for building a foundation of strength," explains Emily Schofield, personal trainer at Ultimate Performance.

If you're wondering whether ten minutes with no equipment is really enough to strengthen your arms, here's what the experts want you to know, plus the exercises they recommend you try at home.

Whilst you're here, do check out our guides to the best arm workouts for women, how to get toned arms, plus the best bicep workouts and tricep exercises. If you're even shorter on time, read up on what happened when an MC writer tried 5-minute weighted arm workouts for upper-body training inspiration.

Experts share the best 10-minute arm workouts to do when you have no equipment

What is a no-equipment arm workout?

Just as the name suggests, no-equipment workouts use bodyweight to strengthen your upper body, rather than relying on dumbbells, resistance bands or gym machines. Exercises like press-ups, triceps dips, plank shoulder taps and bear crawls all challenge the arms, shoulders, chest and core, making them an efficient way to build functional strength from home.

Although bodyweight movements may seem less challenging than lifting weights, they can still provide an effective training stimulus.

"Bodyweight arm work builds functional strength that carries directly into everyday tasks, such as carrying shopping or lifting children," says Anwen Davies, personal trainer at Net World Sports. "It also helps increase muscle mass and bone density, both of which are incredibly important for long-term mobility and health."

Bodyweight vs weights: which is better?

There's no universal winner here – it depends on your goals. If you're new to strength training, bodyweight workouts are one of the easiest ways to get started. They're free, accessible and teach you how to move well before introducing external resistance. Better still, many exercises recruit multiple muscle groups at once, meaning you're improving your core stability alongside your arm strength.

That said, weights do become increasingly valuable if your goal is maximising muscle growth.

"Bodyweight training does have its limitations, particularly if your goal is to maximise muscle definition in your arms," explains Schofield. "Unlike dumbbells or cables, you can't easily adjust the resistance in small increments or train the muscles from multiple angles."

The key, she says, is progressive overload – gradually making your workouts more challenging over time. With bodyweight training, that might mean slowing each repetition, increasing your range of motion, reducing your rest periods or progressing to more difficult exercise variations.

Davies agrees, adding that progress doesn't always have to mean lifting heavier.

"If you managed eight press-ups last month and twelve this month with the same form, that's measurable strength gain," she says. "A simple workout diary is often enough to track your progress."

What are the benefits of 10-minute arm workouts?

Don't dismiss a workout simply because it's short. While ten minutes won't replace a comprehensive strength programme, it can still contribute meaningfully to your overall fitness, particularly when performed consistently.

For starters, stronger arms make everyday life easier. Functional movements like carrying shopping, lifting luggage or pushing heavy doors all become less demanding as your upper-body strength improves. Bodyweight strength training can also help maintain muscle mass and support bone density, two factors that become increasingly important with age.

Short workouts can also remove one of the biggest barriers to exercise: time.

"If you only have ten minutes, focus on bodyweight exercises that work multiple muscles at once," advises Lannay Dale-Tooze, personal trainer at Gymshark. "Exercises like push-ups, burpees, high knees and plank variations make the most of your time because there's no equipment to set up – just movement that gets your body working."

Perhaps most importantly, shorter workouts are often easier to stick to. And when it comes to building strength, consistency will almost always beat the occasional hour-long gym session.

Do 10-minute arm workouts actually work?

The short answer is yes – provided your expectations are realistic.

A ten-minute workout won't dramatically change your arms after one session, but repeated several times a week, it can improve muscular strength and endurance. Like any form of resistance training, the secret lies in gradually increasing the challenge.

"The key to seeing results is progressive overload," says Schofield. "Your body adapts remarkably quickly, so if you're repeating the same workout week after week without increasing the challenge, your progress will eventually stall."

With bodyweight training, that progression doesn't have to involve buying weights. Instead, Schofield recommends increasing repetitions, slowing the lowering phase of each exercise, improving your range of motion or progressing to more advanced variations. She also advises prioritising quality over quantity, aiming to finish each set with just one to three repetitions left "in the tank".

There are also studies that show that exercising for 10-15 minutes per day can help increase longevity, so even if long runs or hour-long gym sessions don’t fit into your schedule, if you can find 15 minutes each day to squeeze in some movement, you’ll see that those small bursts of activity really do add up," adds Dale-Tooze.

In other words, ten minutes is enough to get stronger – as long as you keep giving your muscles a reason to adapt.

6 best 10-minute arm workouts with no equipment, according to the experts

1. Tone Your Arms Workout - MadFit

What: This workout combines standing and floor-based movements, including push-up variations, planks and triceps-focused exercises to challenge multiple upper-body muscles in just ten minutes.

Why the experts recommend it: Push-ups remain one of the best bodyweight exercises for strengthening the chest, shoulders and triceps. Schofield recommends prioritising controlled repetitions over speed, while Davies notes that slowing the tempo increases time under tension, making each rep more challenging without adding equipment. This workout offers plenty of opportunities to do exactly that.

2. 10 Minute Toned Arms Workout - Chloe Ting

What: A standing upper-body workout that combines high-repetition arm pulses, circles and shoulder-focused movements with no jumping or floor work. It's beginner-friendly and ideal if you're looking for a quick burn without needing much space.

Why the experts recommend it: This is a great entry point if you're new to upper-body training. While it won't build maximal strength on its own, it develops muscular endurance and shoulder stability.

3. 10 Minute Standing Arms Workout At Home - Katja Believe

What: If floor workouts or push-ups aren't your thing, this standing routine is a brilliant alternative. Designed with beginners in mind, the workout consists of twelve standing bodyweight exercises performed for 45 seconds each with no rest, keeping your arms under constant tension throughout. There's no jumping, no repeated exercises and no equipment required, making it a low-impact option that's easy to fit in at home or even on holiday.

Why the experts recommend it: Don't underestimate this workout just because you're standing up. Keeping your arms under constant tension quickly challenges the shoulders and triceps, making it surprisingly effective. As Schofield says, bodyweight workouts are "an excellent starting point" for building upper-body strength at home.

4. 10 Minute Upper Body Session - MadFit

What: This no-repeat workout combines standing and mat-based exercises to target your shoulders, biceps, triceps and upper back in just ten minutes. Expect a mix of arm circles, pulses, plank variations and push-up-inspired movements, with minimal rest to keep your muscles working throughout.

Why the experts recommend it: This workout makes the most of bodyweight training by combining compound movements with minimal rest. "Plank shoulder taps train the arms and shoulders isometrically (without movement). The whole upper body holds under load while one arm works at a time, so they're great for building shoulder stability alongside arm strength," adds Davies.

5. 10 Minute Arm Pilates Workout - Lidia Mera

What: A low-impact but challenging Pilates-inspired arm workout. While no equipment is necessary, Lidia uses water bottles to act as dumbbells.

Why the experts recommend it: Pilates might not be the first workout that comes to mind when you think of arm strength, but its slow, controlled movements create plenty of time under tension. That's important because, as Davies explains, slowing the tempo is one of the simplest ways to make bodyweight exercises more challenging without adding equipment.

6. 10 Minute Upper Body Pilates Workout - Move With Nicole

What: This 10-minute Pilates workout uses slow, controlled movements to strengthen your arms, shoulders and upper body, while subtly engaging your core throughout. Requiring nothing more than a mat, it's low-impact, beginner-friendly and focuses on quality of movement over speed.

Why the experts recommend it: If your goal is to improve strength without racing through reps, this workout is well worth trying. You should "prioritise quality over quantity", says Schofield, and perform each exercise with control - a principle that's at the heart of Pilates and one that can help make every repetition more effective.

Shop MC-approved fitness essentials below:

You might be so good at packing a suitcase that you could list it on your CV. Or, faced with a cabin bag, you could describe your skill level as distinctly average, whether it's your time management (no clean pants + an early-morning flight) or inclination to pack the kitchen sink (I might need five pairs of shoes for a long weekend, right?!).

Everyone has their own system, even if that system involves sitting on your suitcase to make it close. But what if this summer holiday season, you approach packing with a modicum of preparation, taking advice from the experts—ahem, frequent travellers with fashion credentials—whether you're planning a city break or a spa retreat with girlfriends?

What To Pack On A City Break

Michal Kurtis, a fashion consultant who previously worked at Barneys, used to be determinedly "anti list" when it came to packing for a city break. Not anymore, however. "Up until last fashion month, I would have told you a packing list kills the fun spontaneity of the travel wardrobe," says Kurtis. What changed is that for the first time ever, she planned and photographed her looks in advance of fashion month. "I’ve got to say, Type A wins again," she says, adding that the whole process, "ensured my outfits were ready for the picking, and assigned for the right moments."

What you pack is subjective, of course, especially as city breaks can vary drastically in activity (high-octane clubbing to gallery-hopping), mood (hedonistic to zen) and temperature (scorching to breezy). Kurtis starts with pieces that she's bought or saved for the trip (there's usually something). "From there, I build around them with complementing elements and layers that can rotate between looks. Next, I throw in alternatives for any unexpected weather or overly-ambitious [air-con] systems that are out of my control. Then the extras, and this is where my gut comes in; I know the version of me that packed and the version of me getting dressed in a hotel room are rarely the same person." It obviously depends on the duration of your holiday as to what luggage you carry. Kurtis swears by two brands in particular. "A Rimowa check-in that has seen its day," a suitcase that has spent 10 years on the road beside her and, for a carry-on, TUMI. "I use [it] to save the shape of structured shoes and bags."

Her city-break essentials revolve around wrinkle-resistant, "pieces that can be worn sans-steamer, straight out of my suitcase," including jersey knits, "the slinkier, the better". Another golden rule is to not risk a misplaced bag sucking the joy out of travelling. "If I’m going to cry over it in a lost-luggage claim line, it’s staying home. I’d rather take risks on a tight connection than a piece too precious the loss will cancel out any good memory of the trip. I’m fully team "wear what you own", but nothing too emotionally loaded for a quick expedition."

What To Pack On A Mountain Retreat

A hiking trip requires less packing than you might think, which is yet another reason why it's good for the soul (never mind the great outdoors). Flavia Stuttgen is one of the chicest ladies on the internet, and has been on a summer mountain retreat for the past five years—Suvretta House, St Mortiz, is her pick this year ("It's been on my hotel bucket list for ages,")—relying on a small but perfectly formed list that includes trainers (Salomon), cargo pants (Citizens of Humanity), a swimsuit (Eres), a backpack (Lululemon) and a loungewear set (Varley). Anything she wouldn't take? "Heels, don't even bother considering them, and make-up as most mornings are spent hiking outdoors and most afternoons are spent at the spa indoors; it's very chill!"

What To Pack On A Kid-Friendly All-Inclusive

Florrie Thomas, stylist, consultant, content creator and mother of two, believes in the art of itemisation when it comes to packing for any type of holiday. "I’m pretty disorganised with most things in life but, when it comes to packing, I love lists." The Notes app is where it lives and, shared with her husband, it's become, "a sure way not to forget those specific but unmemorable things." (The bonus is that you can eventually cross items off—for good. "As your children get older and you no longer need bottles, dummies or breast pumps, it is beyond cathartic to delete these things off the list!")

As for what's on the list, Thomas generally brings enough for each child to have a new outfit each day—plus a couple of spares—as the baseline. "Laundry is always extortionate in hotels and kids obviously love to get mucky/have accidents so it normally works out at the right amount," she advises. She then visualises "a day in the life with my kids on holiday at whatever age we are at e.g. what do they need first thing in the morning/for the pool/for bedtime—and just tick it off. Lots of family friendly all-inclusive [resorts] provide helpful things like sterilisers, nappy bins and cots which means you can leave lots of your essentials behind."

What she does always make space for is SPF. "Way more than you think if you have a favourite; I hate having to buy whatever they have in the shop if I run out." Thomas swears by Skinceuticals (its Advanced Brightening UV Defense SPF50) for her face and Institut Esthederm Adaptasun UVA/UVB Body Lotion, or "good old Nivea" for her body. For her kids, she uses Altruist Family Sunspray SPF50, La Roche or Nivea, and packs swimwear from Mini Rodini, Boden, Mini Hunza G, Liewood or Talia Collins. "My husband makes fun of my kids' swim selection as it's quite vast—I can't help myself! Long-sleeved styles obviously are the most relaxing in the sun."

For herself, Thomas packs almost a bikini/swimsuit a day for a week-long trip. "Again, I could take less," she admits. "But I love them and it makes me so happy having a chance to wear them! Then I try and take a clever mix of cover-ups/shorts and trousers for the day and outfits for the evening. There is nothing nicer than changing into something fresh after a day on the beach."

What To Pack On A Spa Retreat

For Susan Bender Whitfield, creative director and stylist, one of two bags works for a spa retreat: Antler's Cabin Suitcase or July's Carry On, which has an ejectable battery with USB C. She keeps it pretty refined when it comes to packing (her next retreat will be her ultimate, Thailand's Chiva-Som Hua Hin): "Bikinis by Hunza G, two or three pairs of sunglasses, a wide-brimmed straw hat, a pair of trainers and a selection of workout shorts, bra tops and leggings by Prism2, a pair of Birkenstock Arizona EVA sandals, a mixture of long and short kaftans/cover-ups, a slip dress for evening, plus a pair of Gina Francine flats." Three things she would consider non-essential? "Eveningwear, high heels and jewellery," she says.

Hands up if you’ve seen one too many inflammation-reducing tips circulating on social media, usually delivered from an influencer with no qualifications but excellent lighting and even better screen presence? Same. Somewhere along the line, “anti-inflammatory tips” became the wellness world’s favourite buzzphrase - usually sitting pretty between a £12 smoothie, a 5 am morning routine, and a promise that three weeks of consistency will fix everything.

As someone who lives with more inflammation than most (thank you, IBS and endometriosis), I also know the frustration of trying tips online that cost time, money, and energy, yet don’t always equate to anything. So, when you feel off, have low energy, or aren't quite yourself, the idea that a few small tweaks could help is incredibly appealing - catnip, you could say, for the mildly inflamed and permanently hopeful.

The problem is that most of what we’re shown doesn’t fit real life, and I often find myself wondering where practical, real-life advice actually fits in all of it.

There’s a reason none of it tends to stick. Recent behavioural reviews show that simple, low-effort changes are far more likely to stick than sweeping lifestyle overhauls. Which tracks, because if you’ve ever started a new health regime and abandoned it somewhere around day five, you’re very much not alone.

Now, instead of another unrealistic reset, I raise you a smarter approach: 5-minute anti-inflammatory tweaks, direct from the experts themselves. No extremes, zero gimmicks (we don’t have time for those). Just simple, doable habits that can stick, if you want them to.

Without further ado, lock in, because the next six tips are set to make your life (and the inflammation you’re quietly fed up with) feel noticeably better. And don't miss our articles on how our Health Ed got on trying the inflammation diet, plus a nutritionist's take on anti-inflammatory drinks, here. We've also got expert-led guides blood sugar spikes and foods for hormone health, if you're in the mood to learn.

6 Simple Ways You Can Reduce Inflammation In 5 Minutes

1. GET SOME DAYLIGHT - YOUR INBOX CAN WAIT

First up, forget everything you think “fixing inflammation” looks like: no gua sha lineup, supplement shelf that could put a pharmacy to shame, and no routine you’ll abandon by Wednesday. This is far simpler: light.

​We tend to think circadian rhythm is just about sleep, but it actually runs the show: your hormones, energy, stress response, and even inflammation. “Disrupted circadian rhythms can increase inflammation and negatively impact the gut microbiome,” explains Dr Megan Rossi, renowned gut health scientist.

Some studies suggest that even a few minutes of early-morning light can increase your natural cortisol levels by around 20-40%, helping your body switch on properly and keeping stress and inflammation on a more even keel.

Think of it as your body’s daily reset cue. That early daylight hit tells your brain it’s go-time; switching off melatonin, regulating cortisol, and getting everything back in sync. Miss it, and things can feel squiffy - and that normally looks like snoozed alarms, bed-to-emails, caffeine before consciousness…you get it.

Thanks to my slightly overenthusiastic alarm clock (read: dog), I’m outside by 7 am whether I like it or not. But if your mornings are more chaos than calm, this can feel like a stretch…ambitious even.

The good news? It’s five minutes. That’s it. No phone, no multitasking - step outside, coffee in hand (or whatever it is you're clutching onto in the AM), and let your body catch up with itself.

2. TAKE A 5-MINUTE MOVEMENT SNACK

On the theme of seeing the outside world (and resisting the urge to become someone who announces “I’m just popping out for a mindful reset”), our second tip is very simple: we’re here to tell you to touch grass. Yes, literally.

And ideally, do it after you’ve eaten something.

“Take a 5-minute walk after eating,” explains Eleanor Hoath, registered nutritionist, and Editor of The Well Edit. “A short walk after meals can help reduce post-meal blood sugar spikes, which are linked to increased inflammatory responses in the body. Even just five minutes of movement helps improve glucose uptake into cells - making it one of the simplest real-time ways to support inflammation balance.”

In real-life terms, it’s not about becoming someone who’s taking an hour-long power walk after food, because sometimes, if you’re on the clock, this isn’t realistic. It’s more about stepping outside for five minutes after lunch, circling the block, or even walking while you voice-note a friend back. Small movement, done consistently, helps smooth out those post-meal spikes, and your body quietly benefits from it more than you’d think.

But don’t just take our word for it. Studies show that a simple five-minute walk after eating can meaningfully reduce post-meal blood sugar spikes - something that quietly helps keep inflammation in check over time. In fact, one 2022 study found that 2-5 minutes of walking managed to reduce these spikes by 12-22%.

Turns out - small steps, quite literally, go a long way.

3. MAKE ONE SIMPLE ULTRA-PROCESSED FOOD SWAP A DAY

We’re staying firmly in the realm of “no life overhaul required” because nobody has time (or willpower) to rebuild their entire diet mid-week between juggling real life and trying to feel as good as possible.

This one comes from Dr Federica Amati, Head Nutritionist at Zoe, and it’s all about a micro-swap approach.

Instead of trying to magically eliminate ultra-processed foods overnight (a noble idea, I must say), the goal is much more realistic: one small swap a day. “Focus on one easy, repeatable switch. For example: swap a sugary snack for fruit and nuts, flavoured yoghurt for plain Greek yoghurt, or processed meats for beans, lentils, or fish. It’s not about perfection - it’s about small, low-effort swaps that quietly add up over time.”

It sounds almost too simple, right? And before you scroll to tip four, let us say this: that’s exactly the point. Ultra-processed foods are often designed to be easy to overeat (that quick minute grab on a busy day), and low in fibre - both of which can contribute to blood sugar spikes and, over time, low-grade inflammation in the body.

If there’s one piece of advice that does laps round my head, courtesy of Dr Federica, it’s that making these swaps is less about perfection and more about patterns. Studies consistently show that diets higher in whole, minimally processed foods are linked with lower inflammatory markers over time, but crucially, those benefits come from consistency, not restriction.

So no, this isn’t about banning your favourite snacks or becoming that person who reads every label in the supermarket like it’s a legal document. It’s more about small, repeatable swaps. They say it takes around 60 repetitions to build a habit… so maybe it’s just about this: putting down the Kinder Bueno a little more often, and slowly becoming someone who reaches for the dark chocolate almonds instead, one slightly better choice at a time.

4. KEEP THE COFFEE, TWEAK THE TIMING

If you’re anything like me, you don’t so much wake up as get summoned by your coffee machine. It's basically a siren call at this point - except instead of luring sailors, it lures you downstairs in your pyjamas, one eye still shut.

And I’ll hold my hands up - I’ve been known to wake up, down a coffee, and head straight to the gym. Dangerous decision. Most definitely.

Now, before I lose you, no one is asking you to break up with your morning coffee. That would be cruel. But did you know your first caffeine hit might be doing your stress response a bit of a disservice?

Having coffee first thing on an empty stomach can spike your cortisol - AKA your main stress hormone, which isn’t exactly ideal if you’re trying to keep inflammation down. Unsurprisingly, research shows that caffeine consumed shortly after waking can top your cortisol levels by 50% compared to when you leave some time in between.

According to Eleanor, even a small time change here can make a difference: “having something to eat before your coffee helps blunt that stress response and supports more stable blood sugar levels across the morning.”

No need to panic. In the name of anti-inflammation, you don’t have to give it up. Just tweak the timing. Even a quick bite beforehand - half a banana, a yoghurt, a handful of nuts- can help buffer that response and keep things a little more balanced… all in a 5-minute window.

5. GET YOUR DAILY POLYPHENOL HIT

Repeat after me: "polyphenol powerhouses". (Yes, we’re making it a thing). If you don’t have time for elaborate anti-inflammatory meal prep on Sundays, this is your low-effort win.

According to Dr Federica, “polyphenols are natural plant compounds that give fruits and vegetables their colour. They feed your gut microbes and are linked to helping regulate inflammation in the body.”

The takeaway: you don’t need a full routine, just small, consistent add-ins.

Think berries on yoghurt (frozen absolutely counts), a drizzle of extra virgin olive oil, a cup of green tea, or a square of dark chocolate (70%+). No prep, no overhaul, just quick upgrades to what you’re already eating. And it turns out, there’s a whole load of reasons those small extras do more than you think; research has linked higher intakes of polyphenol-rich foods with lower levels of inflammation markers in the body, even from these simple, everyday additions.

There we have it, for the days when life gets in the way (so, most days), consider the two P's as your fallback: your quiet overachievers: small, easy additions that pull their weight and add up over time.

6. SPICE UP YOUR LIFE

And last, but by no means least, you’ll find our final tip hiding in almost every kitchen cupboard: spices. I’m talking turmeric, ginger, and black pepper.

I'll admit, as a woman who thinks she can cure everything herself (I cannot, but I admire my own confidence here), these have become a total go-to. A quietly trusted companion in the art of trying to keep a bloated belly at bay during a flare-up, or just getting a handle on inflammation when things feel a bit off.

It certainly gets the seal of approval from our expert, Eleanor: “turmeric and ginger are small but powerful anti-inflammatory additions that are easy to sprinkle into meals or teas. Pairing turmeric with a pinch of black pepper helps activate its key compound, curcumin, with no extra time required."

As it happens, my childhood “just add ginger to it” mother might have been onto something. And scientifically speaking, spices might just be quiet overachievers in the anti-inflammatory space. Meta-analyses of clinical trials show that curcumin (the active compound in turmeric) is linked with reductions in inflammatory markers such as CRP, while ginger has been shown to lower inflammatory messengers when eaten regularly over time.

Of course, there will be days you don’t think about adding spices into anything at all, and that’s completely normal. But as Eleanor also highlights, it’s the consistency of these small dietary additions over time that really matters when it comes to supporting inflammation balance.

A pinch of spice on your morning eggs, in soup, or a dash in tea - you're done in seconds.

Bottom line?

As a Health Writer and someone who’s very much an advocate for no-nonsense, science-backed advice over trend-led charmers, I do genuinely believe these hacks are worth your time.

But let’s be clear: this isn’t about doing one of these for five minutes and suddenly declaring your anti-inflammatory journey complete. That’s not how inflammation works.

It’s about something far less glamorous, but far more powerful - consistency. Five-minute habits, done regularly, that quietly build in the background and get the "real life" seal of approval.

Because the goal isn’t perfection, and it’s definitely not another short-lived reset. It’s small, repeatable actions that, over time, help build the framework for a less-inflamed life, and that is a positive shift worth showing up for.

Discover MC’s Anti-Inflammation Essentials

If, like us, you’ve been swept up in the latest wave of Jane Austen TV adaptations, then The Other Bennet Sister deserves a spot at the very top of your watchlist. The first five episodes are streaming now (free in the UK) but fans abroad needn't miss out. Below, we'll show you how to The Other Bennet Sister online from anywhere. A fresh reimagining of Pride and Prejudice, the series shifts focus to Mary Bennet – the often-overlooked middle sister – giving her romantic arc the spotlight it always deserved. And yes, it’s just as cosy, witty and heartbreaking as you’d hope.

In short: if you're a huge fan of Bridgerton, or you couldn't get enough of Emerald Fennell's Wuthering Heights, then you'll want to binge The Other Bennet Sister right away. Here's how...

Watch The Other Bennet Sister in the UK

Good news: if you’re in the UK, it couldn’t be easier to watch The Other Bennet Sister.

The show airs on BBC One, with all episodes available to stream on BBC iPlayer – completely free (assuming you have a TV licence).

Traveling outside the UK? You can easily unblock BBC iPlayer and watch all your usual shows with our favourite VPN app. Details below.

Watch The Other Bennet Sister From Anywhere

Travelling abroad? If you can't access your usual BBC iPlayer account due to regional blockers, try NordVPN (75% off). It removes restrictions and protects you when streaming (and shopping) online. Better still, there's currently a special discount for readers:

1. Choose a NordVPN plan (75% off)

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Watch The Other Bennet Sister in the US

In the USA, you will need to be patient.The Other Bennet Sister isn't available to view just yet - but, if you can hold out for just a few more weeks, it is set to debut on Britbox in the US on 6th May 2026.

Just visiting the US? Good news: use a good VPN app access your usual BBC iPlayer account and stream all 10 episodes from anywhere.

Watch The Other Bennet Sister in Australia

Aussie viewers can watch The Other Bennet Sister exclusively on Binge. Plans cost from AU$10 a month. The first five episodes are available now; the next five are due to drop mid-March.

If you're from the UK visiting Australia, you can always hop back onto your BBC iPlayer account via a VPN and watch the Beeb's Pride & Prejudice spin-off for free.

The Other Bennet Sister cast

• Ella Bruccoleri as Mary Bennet
• Ruth Jones as Mrs Bennet
• Richard E. Grant as Mr Bennet
• Indira Varma as Mrs Gardiner
• Richard Coyle as Mr Gardiner
• Maddie Close as Jane Bennet
• Poppy Gilbert as Elizabeth “Lizzie” Bennet
• Molly Wright as Kitty Bennet
• Grace Hogg-Robinson as Lydia Bennet

What is The Other Bennet Sister about?

Based on Janice Hadlow’s novel (which is available to buy on Amazon), The Other Bennet Sister retells Pride and Prejudice from Mary Bennet’s perspective – before taking her character far beyond the original text. Rather than remaining a wallflower, Mary embarks on her own journey of self-discovery, independence and (of course) romance, moving from Longbourn to London and beyond.

Expect literary nods, quietly empowering storylines and a whole lot of main character energy.

More from Marie Claire UK

• The Most Popular Recent Book-to-screen Adaptations
• The Major Change Anne Hathaway Insisted On for The Devil Wears Prada 2
• The 25 Best Jane Austen Quotes

We test and review VPN services in the context of legal recreational uses. For example:1. Accessing a service from another country (subject to the terms and conditions of that service).2. Protecting your online security and strengthening your online privacy when abroad.We do not support or condone the illegal or malicious use of VPN services. Consuming pirated content that is paid-for is neither endorsed nor approved by Future Publishing.

Split ends: nobody wants them, yet somehow we all get them. So, what actually causes them? How can we prevent them? And crucially, can they even be treated? As a beauty writer, talking about how to take care of your hair is pretty much my bread and butter, and I've tried more hair masks, oils and leave-in conditioners than I can count in my quest for healthy hair. But even I don’t have all the answers, so I asked the expert trichologists. Here’s everything they think you need to know...

What causes split ends?

“Split ends occur when the protective outer layer of the hair—the cuticle—becomes damaged or worn away”, says Mark Blake, leading Harley Street Trichologist and Nioxin Ambassador. “Once that happens, the inner fibres start to separate and fray.” According to Blake, this can happen in several ways:

Firstly, “Ignore anyone who says you should brush your hair 100 times a day,” says Blake. Mechanical damage (from things like vigorous towel drying and over-brushing) is something that most of us don’t realise can rough up the cuticle and cause breakage. Another key culprit? Thermal damage. Excessive heat from straighteners, curling tongs, or blow dryers can be very damaging, particularly when used without heat protection.

Blake also points out that chemical damage from bleaching or perming can weaken the cuticle if the hair isn’t properly protected or conditioned afterwards. And environmental damage, like sun exposure, salt water, and even leaving hair wet for long periods, can have more of an impact than you might think. “Hair can absorb around 30% of its own weight in water”, explains Blake, “when it swells like this, it stretches the internal structure and puts pressure on the cell membrane complex—the part that acts like a glue holding the cuticle layers together. If hair stays wet for too long, the cuticle can crack, which can also cause colour to fade.”

It’s also not so much what you do to your hair as the aspects of haircare that you neglect. Blake names infrequent haircuts as another common cause of split ends. “The older the hair, the more weathered it becomes,” Blake explains. “Hair doesn’t regenerate, so wear and tear eventually shows up as splits.” Finally, please don’t skip your conditioner, as they “help flatten and smooth the cuticle layers, which protect the hair fibre and prevent fraying.”

Are there different types of split ends?

“Yes”, says Blake “and some are more common than others.” The classic split end (otherwise known as trichoptilosis), Blake explains, is where the hair splits into two strands at the tip.

You can also have multiple splits, where the hair shaft branches into several strands; feather splits, where tiny micro-splits appear along the hair shaft, creating a feather-like texture; tree splits, where the end of the hair branches into multiple forks, resembling a tree; and mid-shaft splits, where damage appears in the middle of the hair fibre rather than just at the ends.

The rarer form is Trichorrhexis nodosa (or white dots), which occurs when the cuticle becomes severely damaged by heat, chemicals, or friction. In this case, the internal fibres begin to fray and push outward, forming a small node that appears as a white dot.

Which hair types are more prone to split ends?

If you’re reading this and thinking, “I do everything I can to prevent damage, but still somehow end up with split ends,” then you’re not alone. In fact, there are certain hair types that are naturally more vulnerable to split ends, according to Blake. Curly and coily hair, for one, has a structure that is more prone to breakage. “Each bend in the hair fibre creates a natural weak point,” Blake points out, while fine hair has fewer cuticle layers protecting it, making it more vulnerable to damage.

With long hair, the ends are simply older and more weathered, and chemically treated hair has sped up the ‘weathering’ process, making it more fragile earlier. Finally, the porosity of your hair must also be considered. With porous hair, Blake explains that “when the cuticle is lifted or damaged, the hair becomes more susceptible to splitting”. For all of these hair types, it’s even more crucial that you take the necessary steps to prevent damage if you want to avoid split ends.

How can I prevent split ends?

There are many things you can do to strengthen your hair and prevent split ends from forming. Monique McMahon, globally recognised Colour Educator and Pro Brand Ambassador for Christophe Robin, recommends sealing the ends of your hair with soft, natural oils or serums to prevent hair strands from splitting further up the shaft. “One I absolutely love is prickly pear seed oil,” she states, “it has been used by Moroccan women as a beauty treatment for centuries, it’s beautifully absorbed by the hair and naturally regenerates and protects”.

Along with using a decent conditioner, it’s also a good idea to fit a lightweight yet nourishing leave-in product into your hair routine. One McMahon highly recommends is Christophe Robin’s Hydrating Leave-in cream with Aloe vera. “It hydrates, smoothes, and softens the hair as well, plus it has heat protection to shield fragile, split hair from heat damage," she says.

Using a strong heat protector is non-negotiable, according to McMahon, especially if you heat-style your hair often. “I use the Christophe Robin Regenerating Serum with prickly pear oil all the time in the salon when blow drying my client’s hair”, she shares, “it's a light but rich serum formula that won’t weigh down hair or create build up. It works to smooth and hydrate, masking those split ends so you don't even see them anymore, and uses a sugar complex to mimic the feel of silicones and leaves hair glossy, protected, and strong.” If you’re after a super lightweight heat protection spray, I’m a huge fan of Cecred’s new thermal shield mist, which has a barely-there feel, protects the hair up to 450 degrees Fahrenheit, and helps to smooth down flyaways.

“Another hot tip for split ends is to reduce friction whenever and wherever you can”, says McMahon, “woollen beanies, synthetic pillowcases, bike helmets, elastic hair ties and plastic hair brushes all create friction that compromises hair integrity and strength, making it more prone to split ends”. When brushing your hair, McMahon suggests using a soft, natural boar-bristle brush (rather than synthetic brushes, which can tear or split hair). Not only is this super gentle on the hair, but it also stimulates the scalp to support healthy growth: “those natural oils from your scalp are an elixir for healthy, split-free hair”, she says.

How you brush and dry your hair also matters. According to McMahon, you should always detangle your hair from the ends up to prevent too much tugging, and once detangled you should brush your hair from root to tip to ensure those nourishing natural oils are evenly distributed down the hair shaft. After washing your hair, McMahon advises squeezing your hair with a soft towel (such as microfibre or jersey cotton) rather than rubbing aggressively, and using a comb rather than a brush to detangle before drying, as wet hair is far more fragile and prone to damage. Using a silk pillowcase, she shares, reduces friction, minimising hair loss while also gently polishing your hair thanks to its natural fibre.

Lastly, don’t forget your scalp! “The healthier your scalp and roots are, the stronger and more resilient your hair will be to splitting”, says McMahon, “I recommend weekly scalp treatments to exfoliate the skin and deep cleanse the roots. My go-to is Christophe Robin’s purifying treatment, which uses crunchy sea salt crystals that emulsify in water to give a really satisfying clean.”

Can split ends be treated?

Unfortunately not. “The reality is hair is dead tissue”, shares Blake, “so once it splits it can’t repair itself, and the only real cure is to cut it off.” McMahon agrees that the only way to stay on top of split ends is through prevention and regular trims—but that doesn’t mean getting a dramatic chop every few months. She recommends having ‘baby trims’ every six to eight weeks as the best way to prevent split ends. “Even one to two millimeters is all you need to have those split ends under control in no time”, she shares, “it also helps to protect your cuticles, so fewer splits.”

But if you have chronic split ends or can’t really afford super regular trims, there are some products that can improve the appearance of split ends, helping you stretch between hair appointments. Hair oils, for example, can be used to make split ends look smoother, stop them from traveling further up the hair shaft, and prevent new ones from forming. Argan oil is one of McMahon’s go-tos: “a few drops will make the ends look visibly more polished by smoothing and sealing those split ends.”

Hair treatments can also be a huge help. McMahon suggests adding a protein or strengthening in-salon treatment to strengthen hair bonds and prevent further splitting. “These treatments stop the splits from traveling further up the hair shaft”. As with most things in life, though, prevention is always better than the cure, so while you won't be able to reverse them once they've taken hold, at least now you’re well equipped to prevent hair breakage and avoid split ends for good.

It’s officially spring. The cherry blossoms are blossoming, the ‘groundbreaking floral’ quotes are circulating, and you’re probably starting to expose the occasional arm or leg as the weather *finally* warms up. If you have keratosis pilaris, you might be thinking about how best to hydrate and soften any areas affected.

KP (as it’s known for short) is quite common (it affects 1 in 3 people in the UK) and actually pretty harmless. Distinguished by raised bumps on the skin that resemble goosebumps, and often referred to as ‘chicken skin’, keratosis pilaris is usually painless. But let’s be honest, the rough, dry texture can be a bit annoying – particularly now summer is on the horizon. So if you’re intrigued to know what causes KP, whether it can be treated, and how to manage it if you have particularly sensitive skin, I’ve got you. I reached out to Dermatologist and founder of Libi and Daughters, Dr Inna Szalontay and Consultant Dermatologist, Dr Derrick Phillps for their expert insights.

If you’re after the best products to improve the appearance of KP, Marie Claire’s beauty editor Nessa has rounded up her tried and tested favourites (and trust me – she’s tested a fair few). But for an in-depth look at keratosis pilaris, read on for our experts’ two cents.

What is keratosis pilaris?

Consultant Dermatologist Dr Derrick, explains: “keratosis pilaris (KP) is a common skin condition that manifests as small, rough bumps on the skin. These bumps are painless and typically appear around hair follicles. They’re caused by an excess buildup of keratin, a protein that forms the outer layer of skin, hair and nails. The keratin blocks the hair follicles, creating a rough, bumpy texture which often resembles goosebumps”.

Dr. Inna adds, “It most commonly appears on the upper arms, thighs, buttocks, or cheeks and may look slightly red, skin-coloured, or brown. It is not contagious or dangerous and is more frequently seen in children, teenagers, and individuals with dry skin or eczema.”

What causes KP?

Unlike some skin conditions which can be caused by environmental triggers, it’s pretty hard to explain why keratosis pilaris affects some people and not others. “KP is caused by a build-up of keratin, a natural protein that protects the skin”, explains Dr Inna, “in some individuals, excess keratin blocks the hair follicles, leading to the characteristic bumps”.

“It’s believed to have a genetic component and often runs in families”, continues Dr Derrick, “people with dry skin conditions like eczema are more likely to develop it.” So if you’re particularly prone to dry skin, or your parents have KP, you’re more likely to develop it yourself.

What are the best ways to treat KP?

With both of our experts, the consensus is clear: although treatment is not medically necessary, the most effective way to improve the appearance of keratosis pilaris is to focus on gentle exfoliation and consistent hydration. “Ingredients such as urea, lactic acid, salicylic acid and glycolic acid can help to soften and break down the keratin build-up within the hair follicles, improving the skin’s texture over time”, says Dr Derrick, and “mandelic acid can also be a useful option, particularly for more sensitive skin types, as it offers gentle exfoliation with a lower risk of irritation”. Keeping the skin well hydrated is also essential, he stresses, “supporting the skin barrier helps to reduce dryness, which can otherwise make the condition appear more noticeable”.

“In some cases”, he continues, “topical retinoids may be recommended to help normalise cell turnover and reduce follicular plugging. For more persistent or treatment-resistant cases, in-clinic options such as chemical peels or laser treatments can be considered, but these work best when combined with a consistent, well-balanced at-home routine.”

So on the whole, a consistent and gentle skincare routine is your best bet. According to Dr Inna, it’s also just as important to avoid factors that may worsen the condition, such as harsh scrubbing or aggressive exfoliation, picking or squeezing the bumps, taking very hot showers or baths, using strong soaps or heavily fragranced products, and wearing tight clothing that causes friction.

How to treat KP in children

Most treatments for keratosis pilaris contain strong active ingredients, but how to find the right balance between gentle and effective treatment when it comes to managing KP in children? Once again, our expert dermatologists are in agreement: “treatment in children should be especially gentle”, says Dr Inna, “regular moisturising with mild, nourishing products is usually sufficient”. Dr Derrick suggests you “focus on supporting the skin barrier rather than aggressively treating it.”

In terms of best products to use, he advises a “simple, regular use of moisturisers containing ingredients such as low-strength urea (around 5–10%) or lactic acid can help to soften the keratin build-up and smooth the skin over time. The emphasis should be on consistency rather than intensity”. He continues, “in most cases, keratosis pilaris in children is entirely harmless and tends to improve with age, so a calm, low-intervention approach is usually the most appropriate.”

In most cases (and especially when dealing with particularly sensitive skin), natural remedies can be incredibly effective while still remaining super gentle on the skin. Dr Inna suggests a soothing oatmeal and honey mask for both children and adults with sensitive skin. Find the recipe below:

• 2 tbsp finely ground oatmeal
• 1 tbsp honey (if no allergy)
• 1 tbsp plain yogurt
• 1 tsp coconut oil (optional)
• 1 tsp olive oil
• 1–2 tsp rice starch

Mix all ingredients into a thick paste. Apply to clean, slightly damp skin and gently massage in circular motions for 30–60 seconds. Leave on for 10–15 minutes, then rinse with lukewarm water and pat dry. This can be used 2–3 times per week. Avoid harsh scrubbing, as gentle care is more effective.

Expert-recommended products for keratosis pilaris:

In terms of treatment, what products would our experts recommend for helping to improve the appearance of KP? “When it comes to keratosis pilaris, I tend to recommend products that combine gentle exfoliation with barrier support, rather than anything overly aggressive” says Dr Derrick.

The Oscars 2026 is moments away – the 98th Academy Awards will take place in Los Angeles tonight, Sunday 15th March 2026. You'll find all the details on how to watch the 2026 Oscars online below, including options to stream for free as one of the biggest nights in Hollywood unfolds at the Dolby Theater in Los Angeles.

With 16 nominations, Michael B. Jordan's epic cowboy horror Sinners is poised to take home a number of golden statuettes, with a Best Supporting Actress nod for Wunmi Mosaku and a well-deserved Best Film nomination. Jessie Buckley is the Best lead Actress frontrunner for her portrayal of Agnes Shakespeare in Hamnet.

So, popcorn at the ready. Here's how to watch the Oscars 2026 online from anywhere.

Watch the Oscars for free in the UK

The Oscars 2026 will be available to watch live and for free on ITVX if you're in the UK. Both are freely available to TV licence holders in the UK.

Travelling outside the UK? You can tune into the Oscars live on ITVX. Note that you'll need to use a good VPN to access UK services from abroad. Full details below.

The ceremony begins at midnight GMT on Sunday night, and is expected to finish at around 3am in the small hours of Monday morning. Before the ceremony, the Red Carpet Show is available to stream on ITVX from 11.30pm.

Watch Oscars 2026 From Anywhere

Travelling abroad this weekend? If you can't access your ITVX account as usual due to regional restrictions, try NordVPN (70% off). It removes streaming restrictions and protects you when shopping online. Better still, it's on sale right now.

Watch the Oscars in the US

Fans in North America can watch the 2026 Oscars on ABC and stream the action live on cable replacement services such as YouTube TV and Fubo. Both offer a free trial to new subscribers.

Just visiting the US? Don't forget that you can access your usual streaming services from anywhere with a good VPN.

Watch the Oscars in Australia

Aussie viewers can watch the Oscars live and free on Channel 7, with a live stream available on 7Plus.

The annual film awards will stream live from Los Angeles on Monday, 2nd March at 11am AEDT.

If you're currently abroad, you can always hop back onto your 7Plus account via a VPN.

Who is performing at the Oscars 2026?

• Ejae, Audrey Nuna and Rei Ami – will perform Golden from KPop Demon Hunters
• Miles Caton – will perform I Lied to You from Sinners
• Presenters include: Javier Bardem, Adrien Brody, Kieran Culkin, Chris Evans, Chase Infiniti, Mikey Madison, Demi Moore, Kumail Nanjiani, Maya Rudolph, Zoe Saldana

• Oscars 2025 LIVE updates from the Red Carpet

Oscars 2026 Nominees in Full

Best Picture

• Bugonia
• F1
• Frankenstein
• Hamnet
• Marty Supreme
• One Battle After Another
• The Secret Agent
• Sentimental Value
• Sinners
• Train Dreams

Best Directing

• Chloé Zhao – Hamnet
• Josh Safdie – Marty Supreme
• Paul Thomas Anderson – One Battle After Another
• Joachim Trier – Sentimental Value
• Ryan Coogler – Sinners

Best Actor in a Leading Role

• Timothée Chalamet – Marty Supreme as Marty Mauser
• Leonardo DiCaprio – One Battle After Another as Bob Ferguson
• Ethan Hawke – Blue Moon as Lorenz Hart
• Michael B. Jordan – Sinners as Elijah "Smoke" Moore / Elias "Stack" Moore
• Wagner Moura – The Secret Agent as Armando Solimões / Marcelo Alves / Fernando Solimões

Best Actress in a Leading Role

• Jessie Buckley – Hamnet as Agnes Shakespeare
• Rose Byrne – If I Had Legs I'd Kick You as Linda
• Kate Hudson – Song Sung Blue as Claire Sardina
• Renate Reinsve – Sentimental Value as Nora Borg
• Emma Stone – Bugonia as Michelle Fuller

Best Actor in a Supporting Role

• Benicio del Toro – One Battle After Another as Sensei Sergio St. Carlos
• Jacob Elordi – Frankenstein as The Creature
• Delroy Lindo – Sinners as Delta Slim
• Sean Penn – One Battle After Another as Col. Steven J. Lockjaw
• Stellan Skarsgård – Sentimental Value as Gustav Borg

Best Actress in a Supporting Role

• Elle Fanning – Sentimental Value as Rachel Kemp
• Inga Ibsdotter Lilleaas – Sentimental Value as Agnes Borg Pettersen
• Amy Madigan – Weapons as Gladys
• Wunmi Mosaku – Sinners as Annie
• Teyana Taylor – One Battle After Another as Perfidia Beverly Hills

Best Writing (Original Screenplay)

• Blue Moon – Robert Kaplow
• It Was Just an Accident – Jafar Panahi; in collaboration with Nader Saïvar, Shadmehr Rastin, and Mehdi Mahmoudian
• Marty Supreme – Ronald Bronstein and Josh Safdie
• Sentimental Value – Eskil Vogt and Joachim Trier
• Sinners – Ryan Coogler

Best Writing (Adapted Screenplay)

• Bugonia – Will Tracy; based on the film Save the Green Planet! by Jang Joon-hwan
• Frankenstein – Guillermo del Toro; based on the novel by Mary Shelley
• Hamnet – Chloé Zhao and Maggie O'Farrell; based on the novel by Maggie O'Farrell
• One Battle After Another – Paul Thomas Anderson; based on the novel Vineland by Thomas Pynchon
• Train Dreams – Clint Bentley and Greg Kwedar; based on the novella by Denis Johnson

Best Animated Feature Film

• Arco – Ugo Bienvenu, Félix de Givry, Sophie Mas, and Natalie Portman
• Elio – Madeline Sharafian, Domee Shi, Adrian Molina, and Mary Alice Drumm
• KPop Demon Hunters – Maggie Kang, Chris Appelhans, and Michelle L.M. Wong
• Little Amélie or the Character of Rain – Maïlys Vallade, Liane-Cho Han, Nidia Santiago, and Henri Magalon
• Zootopia 2 – Jared Bush, Byron Howard, and Yvett Merino

Best International Feature Film

• It Was Just an Accident (France) in Persian and Azerbaijani – directed by Jafar Panahi
• The Secret Agent (Brazil) in Portuguese and German – directed by Kleber Mendonça Filho
• Sentimental Value (Norway) in Norwegian and English – directed by Joachim Trier
• Sirāt (Spain) in Spanish, French, and Arabic – directed by Oliver Laxe
• The Voice of Hind Rajab (Tunisia) in Arabic – directed by Kaouther Ben Hania

Best Documentary Feature Film

• The Alabama Solution – Andrew Jarecki and Charlotte Kaufman
• Come See Me in the Good Light – Ryan White, Jessica Hargrave, Tig Notaro, and Stef Willen
• Cutting Through Rocks – Sara Khaki and Mohammadreza Eyni
• Mr Nobody Against Putin – David Borenstein, Pavel Talankin, Helle Faber, and Alžběta Karásková
• The Perfect Neighbor – Geeta Gandbhir, Alisa Payne, Nikon Kwantu, and Sam Bisbee

Best Documentary Short Film

• All the Empty Rooms – Joshua Seftel and Conall Jones
• Armed Only with a Camera: The Life and Death of Brent Renaud – Craig Renaud and Juan Arredondo
• Children No More: "Were and Are Gone" – Hilla Medalia and Sheila Nevins
• The Devil Is Busy – Christalyn Hampton and Geeta Gandbhir
• Perfectly a Strangeness – Alison McAlpine

Best Live Action Short Film

• Butcher's Stain – Meyer Levinson-Blount and Oron Caspi
• A Friend of Dorothy – Lee Knight and James Dean
• Jane Austen's Period Drama – Julia Aks and Steve Pinder
• The Singers – Sam A. Davis and Jack Piatt
• Two People Exchanging Saliva – Alexandre Singh and Natalie Musteata

Best Animated Short Film

• Butterfly – Florence Miailhe and Ron Dyens
• Forevergreen – Nathan Engelhardt and Jeremy Spears
• The Girl Who Cried Pearls – Chris Lavis and Maciek Szczerbowski
• Retirement Plan – John Kelly and Andrew Freedman
• The Three Sisters – Konstantin Bronzit

Best Music (Original Score)

• Bugonia – Jerskin Fendrix
• Frankenstein – Alexandre Desplat
• Hamnet – Max Richter
• One Battle After Another – Jonny Greenwood
• Sinners – Ludwig Göransson

Best Music (Original Song)

• "Dear Me" from Diane Warren: Relentless – Music and lyrics by Diane Warren
• "Golden" from KPop Demon Hunters – Music and lyrics by Ejae, Mark Sonnenblick, 24, Ido, and Teddy Park
• "I Lied to You" from Sinners – Music and lyrics by Raphael Saadiq and Ludwig Göransson
• "Sweet Dreams of Joy" from Viva Verdi! – Music and lyrics by Nicholas Pike
• "Train Dreams" from Train Dreams – Music by Nick Cave and Bryce Dessner; Lyrics by Nick Cave

Best Casting

• Hamnet – Nina Gold
• Marty Supreme – Jennifer Venditti
• One Battle After Another – Cassandra Kulukundis
• The Secret Agent – Gabriel Domingues
• Sinners – Francine Maisler

Best Sound

• F1 – Gareth John, Al Nelson, Gwendolyn Yates Whittle, Gary A. Rizzo, and Juan Peralta
• Frankenstein – Greg Chapman, Nathan Robitaille, Nelson Ferreira, Christian Cooke, and Brad Zoern
• One Battle After Another – José Antonio García, Christopher Scarabosio, and Tony Villaflor
• Sinners – Chris Welcker, Benjamin A. Burtt, Felipe Pacheco, Brandon Proctor, and Steve Boeddeker
• Sirāt – Amanda Villavieja, Laia Casanovas, and Yasmina Praderas

Best Production Design

• Frankenstein – Production Design: Tamara Deverell; Set Decoration: Shane Vieau
• Hamnet – Production Design: Fiona Crombie; Set Decoration: Alice Felton
• Marty Supreme – Production Design: Jack Fisk; Set Decoration: Adam Willis
• One Battle After Another – Production Design: Florencia Martin; Set Decoration: Anthony Carlino
• Sinners – Production Design: Hannah Beachler; Set Decoration: Monique Champagne

Best Cinematography

• Frankenstein – Dan Laustsen
• Marty Supreme – Darius Khondji
• One Battle After Another – Michael Bauman
• Sinners – Autumn Durald Arkapaw
• Train Dreams – Adolpho Veloso

Best Makeup and Hairstyling

• Frankenstein – Mike Hill, Jordan Samuel, and Cliona Furey
• Kokuho – Kyoko Toyokawa, Naomi Hibino, and Tadashi Nishimatsu
• Sinners – Ken Diaz, Mike Fontaine, and Shunika Terry
• The Smashing Machine – Kazu Hiro, Glen Griffin, and Bjoern Rehbein
• The Ugly Stepsister – Thomas Foldberg and Anne Cathrine Sauerberg

Best Costume Design

• Avatar: Fire and Ash – Deborah L. Scott
• Frankenstein – Kate Hawley
• Hamnet – Malgosia Turzanska
• Marty Supreme – Miyako Bellizzi
• Sinners – Ruth E. Carter

Best Film Editing

• F1 – Stephen Mirrione
• Marty Supreme – Ronald Bronstein and Josh Safdie
• One Battle After Another – Andy Jurgensen
• Sentimental Value – Olivier Bugge Coutté
• Sinners – Michael P. Shawver

Best Visual Effects

• Avatar: Fire and Ash – Joe Letteri, Richard Baneham, Eric Saindon, and Daniel Barrett
• F1 – Ryan Tudhope, Nicolas Chevallier, Robert Harrington, and Keith Dawson
• Jurassic World Rebirth – David Vickery, Stephen Aplin, Charmaine Chan, and Neil Corbould
• The Lost Bus – Charlie Noble, David Zaretti, Russell Bowen, and Brandon K. McLaughlin
• Sinners – Michael Ralla, Espen Nordahl, Guido Wolter, and Donnie Dean

More from Marie Claire

• The Most Memorable Grammy Awards Moments
• Here's Who Won Big at the 2025 BRIT Awards
• Why Taylor Swift Didn’t Receive a 2026 Grammy Nomination

We test and review VPN services in the context of legal recreational uses. For example:1. Accessing a service from another country (subject to the terms and conditions of that service).2. Protecting your online security and strengthening your online privacy when abroad.We do not support or condone the illegal or malicious use of VPN services. Consuming pirated content that is paid-for is neither endorsed nor approved by Future Publishing.

Whether you're venturing on a quick staycation or jetting across the globe, any occasion calls for a chic, functional and hardworking weekend bag. Carrying all of the essentials while simultaneously complementing any look, we understand that finding the perfect one is no small feat.

After all, there are plenty of things to consider. Laptop-friendly options, airline size regulations, internal compartments to make sure nothing gets misplaced, the list is understandably endless.

However, as a self-proclaimed expert who is no stranger to a last-minute getaway, I've decided to put my expertise to the test and compile the top eight best weekend bags that will serve you well, regardless of the occasion.

Light packers will enjoy Longchamp's ever-so-iconic chocolate-brown Le Pliage XL handbag for its roomy fit and stylish exterior. While master overpackers (myself included) will favour Antler's Heritage weekend bag with its holdall design, including separate compartments and a removable back-strap to carry over a suitcase, it also doubles as an extra pocket.

Keen to have a look? Below, an editor-approved selection of the chicest weekend bags.

Shop best weekend bags

Nothing humbles me quite like my upper body strength. More specifically, my ability (or long-standing inability) to do a proper push-up.

I’ve always been able to manage the modified version, performed with my knees down. But take my knees off the floor, and suddenly everything changed. I could lower myself down and keep my chest hovering just above the mat, yet the journey back up felt impossible. My arms would shake, my core would lose tension, and gravity would win every time.

For years, I assumed it was a personal flaw - that I simply “wasn’t built” for push-ups. But physiologically speaking, the struggle makes sense. A study published in the European Journal of Sports Science found that women have significantly lower upper-body strength compared to men - roughly 40% less on average - largely due to differences in muscle mass distribution. That gap doesn’t mean women can’t build strength; it simply highlights that upper-body pushing movements may require more targeted training.

A 2019 study also found that higher push-up capacity was associated with a significantly lower risk of cardiovascular disease events. While the study focused on men, it reinforced something important: relative strength is a meaningful health marker. This is partly why I found my inability to do a single proper rep so disproportionately frustrating. This wasn’t just about gym pride; it was about capability.

After almost a decade of believing I couldn't do a push-up, I finally nailed it. Here’s what changed, and what expert personal trainers say actually makes the difference.

For more upper body strength-related content, we’ve got plenty of training inspo, from the best ten-minute arm workouts, best home arm workouts for beginners, and resistance band arm workouts, to PT-approved bicep workouts, tricep workouts, and arm workouts of all time.

Keen to know how to do a push up? So was I - here's what the experts reckon

Let’s Go Back To Basics: What Exactly Is A Push Up?

At its core, a push-up is a dynamic plank. From a high plank position, you lower your body toward the floor by bending your elbows, then press back up to full extension.

It sounds straightforward. In reality, it demands coordinated strength from multiple muscle groups working simultaneously.

The chest, shoulders and triceps drive the pressing motion, but they don’t work in isolation. Your core must stabilise the spine to prevent the hips from sagging, your glutes and quads maintain full-body tension, and smaller stabilising muscles around the shoulder blades help control the descent and ascent.

“A push-up is not just an upper body exercise, it is a full body movement,” explains personal trainer Aimee Victoria Long. “If the core is not engaged, the hips sag, the back arches, and all the pressure ends up in places you do not want it.”

In other words, it’s a strength exercise that requires great precision.

Why Are Push Ups Notoriously Difficult?

If you’ve ever felt irrationally defeated by a push-up, you’re in good company.

Phil Carpenter, Personal Trainer at PureGym Portsmouth, says the numbers speak for themselves. “Research we ran back in 2023 revealed that nearly one in three (32%) people living in the UK were unable to complete a single push-up. Just over half of the population (52%) were only able to complete a maximum of three push-ups at a time.”

Part of the challenge lies in the load. In a standard push-up, you’re pressing approximately 64–75% of your bodyweight, depending on hand and foot position. That’s a significant demand, especially if you haven’t specifically trained horizontal pressing strength.

Technique also plays a major role. Long frequently sees elbows flaring excessively, lower backs dipping, and heads jutting forward. “Another very common mistake is trying to force a full plank push-up before they have the strength for it, which usually just turns into a wobbly half rep with poor alignment,” she says.

And then there’s the core. Carpenter notes that many push-up issues stem from insufficient bracing. If the stomach and hips sag, it’s often a sign that the midline isn’t providing adequate support.

Struggling To Nail A Push Up? Here’s What The Experts Suggest

“There is absolutely no need to start with full plank push-ups,” says Long. “A box position or a kneeling plank is a much better place to learn the movement properly.”

Carpenter recommends incline push-ups and kneeling variations to help the body become familiar with the movement pattern, while also strengthening the chest and triceps for the concentric phase - the drive back up.

Both emphasise three key principles:

1. Prioritise control over speed

“Slow, controlled reps allow you to stay connected to the movement and build real strength,” says Long. Dropping quickly to the floor may feel productive, but it bypasses muscular control.

2. Tuck the elbows

Keeping the elbows closer to the body improves tricep engagement and reduces shoulder strain, according to Carpenter.

3. Build your core first

Exercises like planks, dead bugs and controlled kneeling push-ups lay the groundwork for safe, efficient movement. As Long puts it, push-ups require a baseline level of shoulder stability and coordination, something that needs to be earned.

I tried for almost a decade to nail a push up, until this unexpected turning point.

The moment I finally did a full push-up didn’t arrive during a dramatic gym breakthrough, but rather it crept up on me.

Two years ago, I began running consistently and incorporating structured strength work to support it. Around the same time, I leaned further into Pilates and Vinyasa yoga - drawn initially to the core work and mobility benefits, rather than any ambition to master push-ups.

And then, one day mid-workout, I lowered myself down and pressed back up - without collapsing.

Running doesn’t directly train push-ups, but it does improve overall muscular endurance and full-body coordination. Holding form under fatigue on a long run requires deep core engagement and anti-extension control, the same foundational stability needed to keep your hips from sagging in a plank. Pilates strengthened my deep core musculature and improved scapular control, while Vinyasa yoga quietly exposed me to repeated high-plank and chaturanga transitions, subtly building shoulder strength and time under tension without me framing it as “upper-body training”.

In hindsight, I wasn’t just getting fitter. I was building structural integrity. As Long explains, push-ups require a baseline level of core strength, shoulder stability and coordination. “Building that foundation first makes the movement safer and far more effective when you do introduce it.”

It turns out I didn’t just need stronger arms. I needed a stronger system - and I’d been training it all along.

How I nailed a push up after years of trying

Sadly, there was no magic remedy or viral hack which helped my push-up journey. It was repetition, patience and better programming layered on top of that broader foundation.

In yoga and Pilates, I was practising incline and kneeling push-ups weekly, treating them as skill work. I prioritised a full range of motion, even if that meant fewer reps.

“Five perfect reps will do far more for your progress than twenty messy ones,” says Long.

Carpenter echoes that patience: “Full range press ups are tricky, so don’t be disheartened if you can’t do them yet.”

Looking back, indirectly training my upper body made all the difference. The shoulder stability from yoga flows, the deep core activation from Pilates, the endurance from running, it's all compounded. By the time I attempted another full push-up, my body was finally capable of supporting the movement instead of fighting against it.

Today, I can manage three to five controlled reps. That may not sound extraordinary, but to someone who once physically could not push herself off the floor, it represents measurable progress.

Push-ups are deceptively demanding, not because they are advanced, but because they ask your whole body to cooperate. When it finally does, the feeling is less about brute strength and more about alignment = about everything working together.

And sometimes, progress is simply pressing back up.

Shop MC-UK approved equipment to improve upper body strength now

The 2026 BAFTAs will take place on Sunday 22nd February, and it's always packed full of unmissable moments - from unforgettable speeches to behind-the-scenes magic. This year, we'll see a whole host of A-listers walking the red carpet and hoping to win one of the coveted statuettes - from Paul Mescal and Jessie Buckley, who are both nominated for their performances in Hamnet, to Timothée Chalamet who is one of the frontrunners in the Best Actor category.

You'll find all the details on how to watch the 2026 BAFTAs online below, including options to stream for free as one of the biggest nights in film unfolds at the Royal Festival Hall, Southbank Centre, London. And, if a dazzling line up of celebrities isn't enough, it has also been announced that one of the awards will be presented by none other than Paddington Bear himself. That's right - the mechanical bear from the West End show Paddington The Musical will have a cameo of his very own.

So, if you're ready to celebrate the very best in film, here's how to watch the BAFTAs 2026 online from anywhere.

Watch the BAFTAs in the UK

The BAFTAs 2026 will be available to watch live and for free on BBC One, and you can also stream the ceremony for free via BBC iPlayer if you're in the UK. Both are viewable to those in the UK with a TV licence.

Travelling outside the UK? You can tune into the BAFTAs live on iPlayer. Note that you'll need to use a good VPN to access your UK services from abroad. Full details below.

The awards kick off at 7pm GMT on Sunday night, with an expected finish at around 9pm. Before the ceremony, the Red Carpet Show is available to stream on BBC iPlayer and YouTube from 6pm.

Watch BAFTAs 2026 From Anywhere

Travelling abroad this weekend? If you can't access your usual iPlayer account or YouTube TV due to regional restrictions, try NordVPN (70% off). It removes streaming restrictions and protects you when shopping online. Better still, it's on sale right now.

Watch the BAFTAs in the US

Fans in North America can watch the 2026 BAFTAs on E! Network which is available with either a Fubo or Hulu subscription. You can also stream the action live on BritBox, which offers a 7 day free trial (with prices then moving to $10.99 month or $109 year).

You can also stream the red carpet live on TV services such as YouTube TV. Both offer free trials to new subscribers.

Just visiting the US? Don't forget that you can access your usual streaming services from anywhere with a good VPN.

Watch the BAFTAs in Australia

Aussie viewers can watch the BAFTAs live on HBO Max on Monday 23rd February. It'll also be available to watch via BritBox. The annual music awards will stream live from London, UK on Monday 23rd February at 6am AEDT.

If you're from the UK and visiting Australia, you can always hop back onto your iPlayer account via a VPN.

Who is attending the BAFTAs 2026?

• KPop Demon Hunters - will be performing the hit song Golden
• Jessie Ware - will be performing a Barbara Streisand cover
• Alan Cumming - is hosting the ceremony
• Clara Amfo and Ali Plumb - are hosting the official BAFTAs YouTube coverage
• Paddington Bear - is presenting the award for Best Children’s and Family Film
• Other presenters include: Aimee Lou Wood, Cillian Murphy, Erin Doherty, Gillian Anderson, Glenn Close, Kate Hudson, Kerry Washington, Little Simz, Maggie Gyllenhaal, Mia McKenna-Bruce, Michael B. Jordan, Olivia Cooke, Patrick Dempsey, Regé-Jean Page, Riz Ahmed, Sadie Sink, Stellan Skarsgård, Stormzy and Warwick Davis

BAFTAs 2026 Nominees in Full

Best Film

• Hamnet
• Marty Supreme
• One Battle After Another
• Sentimental Value
• Sinners

Outstanding British Film

• 28 Years Later
• The Ballad of Wallis Island
• Bridget Jones: Mad About The Boy
• Die My Love
• H Is For Hawk
• Hamnet
• I Swear
• Mr Burton
• Pillion
• Steve

Leading Actress

• Jessie Buckley – Hamnet
• Rose Byrne – If I Had Legs I'd Kick You
• Kate Hudson – Song Sung Blue
• Chase Infiniti – One Battle After Another
• Renate Reinsve – Sentimental Value
• Emma Stone – Bugonia

Leading Actor

• Robert Aramayo - I Swear
• Timothée Chalamet - Marty Supreme
• Leonardo DiCaprio - One Battle After Another
• Ethan Hawke - Blue Moon
• Michael B Jordan - Sinners

Supporting Actress

• Odessa A'zion - Marty Supreme
• Inga Ibsdotter Lilleaas - Sentimental Value
• Wunmi Mosaku - Sinners
• Carey Mulligan - The Ballad of Wallis Island
• Teyana Taylor - One Battle After Another
• Emily Watson - Hamnet

Supporting Actor

• Benicio del Toro - One Battle After Another
• Jacob Elordi - Frankenstein
• Paul Mescal - Hamnet
• Peter Mullan - I Swear
• Sean Penn - One Battle After Another
• Stellan Skarsgård - Sentimental Value

Best Director

• Bugonia - Yorgos Lanthimos
• Hamnet - Chloé Zhao
• Marty Supreme - Josh Safdie
• One Battle After Another - Paul Thomas Anderson
• Sentimental Value - Joachim Trier
• Sinners - Ryan Coogler

Outstanding debut by a British writer, director or producer

• The Ceremony
• My Father's Shadow
• Pillion
• A Want In Her
• Wasteman

Film not in the English language

• It Was Just An Accident
• The Secret Agent
• Sentimental Value
• Sirât
• The Voice of Hind Rajab

Best Documentary

• 2000 Meters to Andriivka
• Apocalypse in the Tropics
• Cover-Up
• Mr Nobody Against Putin
• The Perfect Neighbor

Best Animated Film

• Elio
• Little Amélie
• Zootropolis 2

Best Children's and Family Film

• Arco
• Boong
• Lilo & Stitch
• Zootropolis 2

Best Original Screenplay

• I Swear
• Marty Supreme
• The Secret Agent
• Sentimental Value
• Sinners

Best Adapted Screenplay

• The Ballad of Wallis Island
• Bugonia
• Hamnet
• One Battle After Another
• Pillion

The EE BAFTA Rising Star Award (public vote)

• Robert Aramayo
• Miles Caton
• Chase Infiniti
• Archie Madekwe
• Posy Sterling

Best Original Score

• Bugonia - Jerskin Fendrix
• Frankenstein - Alexandre Desplat
• Hamnet - Max Richter
• One Battle After Another - Jonny Greenwood
• Sinners - Ludwig Göransson

Best Casting

• I Swear
• Marty Supreme
• One Battle After Another
• Sentimental Value
• Sinners

Best Cinematography

• Frankenstein
• Marty Supreme
• One Battle After Another
• Sinners
• Train Dreams

Best Costume Design

• Frankenstein
• Hamnet
• Marty Supreme
• Sinners
• Wicked: For Good

Best Editing

• F1
• A House of Dynamite
• Marty Supreme
• One Battle After Another
• Sinners

Best Production Design

• Frankenstein
• Hamnet
• Marty Supreme
• One Battle After Another
• Sinners

Best Make-up and Hair

• Frankenstein
• Hamnet
• Marty Supreme
• Sinners
• Wicked: For Good

Best Sound

• F1
• Frankenstein
• One Battle After Another
• Sinners
• Warfare

Best Special Visual Effects

• Avatar: Fire and Ash
• F1
• Frankenstein
• How to Train Your Dragon
• The Lost Bus

Best British Short Film

• Magid / Zafar
• Nostalgie
• Terence
• This Is Endometriosis
• Welcome Home Freckles

Best British Short Animation

• Cardboard
• Solstice
• Two Black Boys in Paradise

More from Marie Claire

• What Really Happens at the BAFTAs, with Director of Awards Emma Baehr
• All the BAFTAs 2026 Red Carpet Looks
• I Went to the EE BAFTAs for the First Time – Here’s What It’s like When You’re Not a Celebrity

We test and review VPN services in the context of legal recreational uses. For example:1. Accessing a service from another country (subject to the terms and conditions of that service).2. Protecting your online security and strengthening your online privacy when abroad.We do not support or condone the illegal or malicious use of VPN services. Consuming pirated content that is paid-for is neither endorsed nor approved by Future Publishing.

The Grammy 2026 will be live on Sunday, 1st February, and we're expecting to see plenty of big moments – not least from Sabrina Carpenter, who is both headlining and nominated for six awards. You'll find all the details on how to watch the Grammys 2026 online below, including options to stream for free as one of the biggest nights in music unfolds at the Crypto Arena in Los Angeles.

Kendrick Lamar is up for nine nominations after leaving last year’s ceremony with five Grammy wins, while Lady Gaga, SZA, Doechii, Chappell Roan, Billie Eilish and Bad Bunny have also picked up multiple nods. Unlike recent years, Taylor Swift will sit this one out despite the huge success of Life of a Showgirl due to the fact that its release missed the eligibility deadline.

So, popcorn at the ready. Here's how to watch the Grammys 2026 online from anywhere.

Watch the Grammys in the UK

Unfortunately, the 68th Grammy Awards will be unavailable to stream in the UK with Paramount Plus confirming it as a US exclusive.

Visiting the UK from the US? You can tune into the Grammys live on Paramount+ Premium, or CBS through YouTube TV (free trial) of Fubo (free trial). Note that you'll need to use a good VPN to access your US services from the UK. Full details below.

The awards kick off at 1am GMT on Sunday night (rolling into Monday morning) and finish at 4.30am. Coffee and a blanket strongly advised.

Before the ceremony, the Red Carpet Show is available to stream for free on YouTube from 11 pm (live now).

Watch Grammys 2026 From Anywhere

Travelling abroad this weekend? If you can't access your usual Paramount+ account or YouTube TV free trial due to regional restrictions, try NordVPN (70% off). It removes streaming restrictions and protects you when shopping online. Better still, it's on sale right now.

Watch the Grammys in the US

Fans in North America can watch the 2026 Grammys on CBS and stream the action live on Paramount+ Premium. Note that Paramount no longer offers a free trial in the US, so you'll need to sign up for $13.99 a month.

You can also stream CBS on live TV services such as YouTube TV and Fubo. Both offer free trials to new subscribers.

Just visiting the US? Don't forget that you can access your usual streaming services from anywhere with a good VPN.

Watch the Grammys in Australia

Aussie viewers can watch the Grammys exclusively on Stan. Plans cost from AU$12 a month. Again, there's no free trial available right now.

The annual music awards will stream live from Los Angeles on Monday, 2nd February at 11am AEDT.

If you're from the US visiting Australia, you can always hop back onto your Paramount Plus account via a VPN.

Who is performing at the Grammys 2026?

• Sabrina Carpenter
• Best New Artist medley (Addison Rae, Alex Warren, Katseye, Leon Thomas, Lola Young, Olivia Dean, Sombr, The Marias)
• Clipse & Pharrell Williams
• Justin Bieber
• Reba McEntire, Brandy Clark & Lukas Nelson – In Memoriam
• Lauryn Hill – Tribute to D'Angelo and Roberta Flack
• Post Malone, Andrew Watt, Chad Smith, Duff McKagan & Slash – Tribute to Ozzy Osbourne

Grammys 2026 Nominees in Full

Record of the Year

• Bad Bunny – DtMF
• Sabrina Carpenter – Manchild
• Doechii – Anxiety
• Billie Eilish – Wildflower
• Lady Gaga – Abracadabra
• Kendrick Lamar with SZA – Luther
• Chappell Roan – The Subway
• Rosé & Bruno Mars – APT.

Song of the Year

• Sabrina Carpenter – Manchild
• Lady Gaga – Abracadabra
• Doechii – Anxiety
• Billie Eilish – Wildflower
• Rosé & Bruno Mars – APT.
• Bad Bunny – DtMF
• Huntr/x – Golden
• Kendrick Lamar with SZA – Luther

Album of the Year

• Bad Bunny – Debí Tirar Más Fotos
• Justin Bieber – Swag
• Sabrina Carpenter – Man’s Best Friend
• Clipse – Let Got Sort Em Out
• Lady Gaga – Mayhem
• Kendrick Lamar – GNX
• Leon Thomas – Mutt
• Tyler, the Creator – Chromakopia

Best New Artist

• Olivia Dean
• Katseye
• The Marias
• Addison Rae
• Sombr
• Leon Thomas
• Alex Warren
• Lola Young

Best Pop Solo Performance

• Justin Bieber – Daisies
• Sabrina Carpenter – Manchild
• Lady Gaga – Disease
• Chappell Roan – The Subway
• Lola Young – Messy

Best Pop Duo/Group Performance

• Cynthia Erivo & Ariana Grande – Defying Gravity
• Huntr/x – Golden
• Katseye – Gabriela
• Rosé & Bruno Mars – APT.
• SZA Featuring Kendrick Lamar – 30 for 30

Best Pop Vocal Album

• Justin Bieber – Swag
• Sabrina Carpenter – Man’s Best Friend
• Miley Cyrus – Something Beautiful
• Lady Gaga – Mayhem
• Teddy Swims – I’ve Tried Everything But Therapy (Part 2)

Best Dance/Electronic Recording

• Disclosure & Anderson Paak – No Cap
• Fred again, Skepta & PlaqueBoyMax – Victory Lap
• Kaytranada – Space Invader
• Skrillex – Voltage
• Tame Impala – End of Summer

Best Dance Pop Recording

• Selena Gomez & Benny Blanco – Bluest Flame
• Lady Gaga – Abracadabra
• Zara Larsson – Midnight Sun
• Tate McRae – Just Keep Watching
• PinkPantheress – Illegal

Best Dance/Electronic Album

• FKA twigs – Eusexua
• Fred Again – Ten Days
• PinkPantheress – Fancy That
• Rüfüs Du Sol – Inhale/Exhale
• Skrillex – F U Skrillex You Think Ur Andy Warhol But Ur Not!! <3

Best Rock Performance

• Amyl and the Sniffers – U Should Not Be Doing That
• Linkin Park – The Emptiness Machine
• Turnstile – Never Enough
• Hayley Williams – Mirtazapine
• Yungblud – Changes (Live from Villa Park, Back to the Beginning)

Best Rock Album

• Deftones – Private Music
• Haim – I Quit
• Linkin Park – From Zero
• Turnstile – Never Enough
• Yungblud – Idols

Best Alternative Music Performance

• Bon Iver – Everything is Peaceful Love
• The Cure – Alone
• Turnstile – Seein’ Stars
• Wet Leg – Mangetout
• Hayley Williams – Parachute

Best Alternative Music Album

• Bon Iver – Sable, Fable
• The Cure – Songs of a Lost World
• Tyler, the Creator – Don’t Tap the Glass
• Wet Leg – Moisturizer
• Hayley Williams – Ego Death at a Bachelorette Party

Best R&B Performance

• Justin Bieber – Yukon
• Chris Brown – It Depends (ft Bryson Tiller)
• Kehlani – Folded
• Leon Thomas – Mutt
• Summer Walker – Heart of a Woman

Best R&B Album

• Givēon – Beloved
• Coco Jones – Why Not More?
• Ledisi – The Crown
• Teyana Taylor – Escape Room
• Leon Thomas – Mutt

Best Rap Performance

• Cardi B – Outside
• Clipse – Chains & Whips (ft Kendrick Lamar & Pharrell Williams)
• Doechii – Anxiety
• Kendrick Lamar – TV Off (ft Lefty Gunplay)
• Tyler, the Creator – Darling, I (ft Teezo Touchdown)

Best Rap Album

• Clipse – Let God Sort Em Out
• Glorilla – Glorious
• JID – God Does Like Ugly
• Kendrick Lamar – GNX
• Tyler, the Creator – Chromakopia

Best Country Solo Performance

• Tyler Childers – Nose on the Grindstone
• Shaboozey – Good News
• Chris Stapleton – Bad As I Used to Be
• Zach Top – I Never Lie
• Lainey Wilson – Somewhere Over Laredo

Best Traditional Country Album

• Charley Crockett – Dollar a Day
• Lukas Nelson – American Romance
• Willie Nelson – Oh What a Beautiful World
• Margo Price – Hard Headed Woman
• Zach Top – Ain’t In It for My Health

Best Contemporary Country Album

• Kelsea Ballerini – Patterns
• Tyler Childers – Snipe Hunter
• Eric Church – Evangeline vs the Machine
• Jelly Roll – Beautifully Broken
• Miranda Lambert – Postcards from Texas

Best Global Music Performance

• Bad Bunny – EoO
• Ciro Hurtado – Cantando en el Camino
• Angélique Kidjo – Jerusalema
• Yeisy Rojas – Inmigrante Y Que?
• Shakti – Shrini’s Dream (live)
• Anoushka Shankar – Daybreak (ft Alam Khan & Sarathy Korwar)

Songwriter of the Year

• Amy Allen
• Edgar Barrera
• Jessie Jo Dillon
• Tobias Jesso Jr
• Laura Veltz

Producer of the Year

• Dan Auerbach
• Cirkut
• Dijon
• Blake Mills
• Sounwave

Best Music Video

• Sabrina Carpenter – Manchild
• Clipse – So Be It
• Doechii – Anxiety
• OK Go – Love
• Sade – Young Lion

More from Marie Claire

• The Most Memorable Grammy Awards Moments
• Here's Who Won Big at the 2025 BRIT Awards
• Why Taylor Swift Didn’t Receive a 2026 Grammy Nomination

We test and review VPN services in the context of legal recreational uses. For example:1. Accessing a service from another country (subject to the terms and conditions of that service).2. Protecting your online security and strengthening your online privacy when abroad.We do not support or condone the illegal or malicious use of VPN services. Consuming pirated content that is paid-for is neither endorsed nor approved by Future Publishing.

Working in global finance taught me something surprising: high income doesn’t automatically equal money confidence. Money shame shows up in the most unexpected places. On the trading floors of London and Wall Street, with six screens flashing and money moving at speed, I still saw brilliant women who felt behind, ashamed, or one step from disaster. Not because they weren’t smart, but because so many of us were taught how to earn, not how to feel safe and spacious with what we have.

Sorting your finances this year isn’t about being “better with money” — it’s about getting your life back from the constant low-level stress. If you’ve done the 3 am spiral, the mental maths at the supermarket till, or the “one unexpected bill and I’m sunk” feeling, you’re not alone. The goal for 2026 is simple: less stress, more choice. You get there with a plan you’ll actually use: a few small systems that take under 30 minutes to set up and just a few minutes a week to maintain.

The shift happens when money starts to feel less hostile, not because your numbers are perfect, but because you stop treating money like a test you are secretly failing. In 2026, sorting your finances is not about shrinking your life. It is about funding the version of it you actually want to live.

In this frame, wealth is not just a bigger number. It is optionality, meaning more ways to say yes or no on your own terms. Confidence comes from simple, repeatable contact with your money that builds trust over time. This is your shortcut from awareness to alignment to action.

4 tools for getting your finances in order

Money systems only work when they reflect what you value. Each of the four tools below replaces an unhelpful belief, offers one doable action, and gives you back a little more choice. Read on to take back control of your money this year.

1. Name What “enough” looks like

Belief to release: “When I hit a bigger number, then I’ll finally feel safe.”

Action: Take ten minutes and define “enough for 2026” in real terms. Write one sentence each for: your monthly essentials (rent or mortgage, council tax, energy, travel, childcare, minimum debt repayments), your buffer goal (start with one month of essentials), and one future-you contribution (ISA or pension).

Relief: You stop chasing a moving target and start aiming at a clear shape.

2. Build a calm money system

Belief to release: “If I just try harder, I’ll stay on top of it.

Action: Keep it simple and automated.

A bill's account where direct debits live (rent or mortgage, council tax, utilities, phone, subscriptions you keep).

A spending account for day-to-day.

A future-you pot for a buffer, ISA, or pension.

Set transfers for payday so the system runs without willpower. Then do one weekly 20-minute “Money Visibility” check: open your banking app, scan what’s due before next payday, and take one tidy action, i.e, cancel a subscription you don’t use, renegotiate utilities, move £20, chase a payment.

Relief: Your money stops living in your head and starts living in a structure you trust.

3. Track energy, not just expenses

Belief to release: “Budgeting means cutting everything that feels good.”

Action: For one week, notice what expands you and what drains you. Expands are things you genuinely use and feel better for. Drains are the purchases that leave you flat, guilty, or surprised. At the end of the week, keep your ‘expands’, and make one drain smaller, i.e., by spending less often, finding a cheaper alternative, or implementing a simple weekly cap.

Relief: You keep pleasure, but you stop funding autopilot.

4. Invest in support before you “deserve” it.

Action: Pick one form of support, and commit to it this week, not “someday”. That might be a money podcast or book you will actually finish, a single session with a trusted adviser, or a room of women who talk about money without shame. Then add one action that strengthens your income, because feeling safe is about both what you keep and what you’re paid.

Relief: Money stops being a secret you manage alone at 11 pm, getting help becomes an act of self-respect, not something you have to earn first.

The habit that changes everything

If you take one thing into 2026, let it be a weekly 20-minute Money Visibility ritual. Open your banking apps and do a quick sweep of what is true, what is due, and what needs your attention. When I finally did this properly and went through old pensions, credit cards, and forgotten subscriptions, the numbers were not pretty, but the fear shrank as soon as I looked.

Small, consistent contact with your money calms the nervous system faster than any colour-coded plan. You learn you can look, take one small action, and still be safe.

In 2026, the goal is not to master money. It is to stop being intimidated by it. You deserve a year where your finances feel like a foundation, not a threat, and where choices come from calm, not from crisis. If you want to go deeper than a reset, More Money, More Life is there as a longer companion for the journey.

There’s a reason Pilates is the workout everyone can’t stop talking about. It’s the low-effort girl’s ultimate workout, the wellness world’s long-standing secret to a powerful core, and the reason your social feed is flooded with pastel-hued Reformer studios that serve matcha on tap. And its rise isn’t slowing: according to Google, over the past twelve months, there have been between 100,000 to 1 million monthly searches for the term "Pilates."

Pilates offers what so many of us are desperate for in winter: functional strength, deep core support, mobility that doesn’t require 5 am HIIT club energy, and a slower, more embodied route into feeling strong. Instead of pounding pavement or stacking barbells, Pilates invites a mindful rigour - you lift, lengthen, stabilise, repeat.

But there’s a shadow side to the Reformer boom: the price. Boutique studio memberships regularly sit at £200+ a month, and at-home Reformer machines, if you were to buy your own, can cost more than a weekend in Paris. For many, the image of Pilates has drifted towards something unattainable, exclusive, and inaccessible.

Enter: Pilates boards. A streamlined, far more affordable at-home option that gives you a slice of Reformer control without needing to sacrifice your entire living room to the apparatus. With a lightweight wooden or composite platform plus adjustable resistance cords, it recreates those signature gliding, lengthening moves - meaning you can strengthen your core, stabilise your spine, and lengthen tight muscles from the comfort of your bedroom floor.

And yes, before you ask, these workouts really can deliver Reformer-style results at home when used safely and consistently. One study found Pilates can improve muscle strength, flexibility, balance and overall quality of life, while similar research in 2021 showed that just twice-weekly sessions over eight weeks significantly boosted abdominal strength and posture.

“At home equipment and portable reformers have made the method more accessible, and for many people, that convenience is what allows them to build consistency,” says qualified Pilates instructor James Shaw. Consistency, after all, is the secret behind all fitness results. Personal trainer Aimee Victoria Long agrees that you don't have to invest in a studio to see results. “Micro-workouts, like short Pilates flows you can do at home, meet that need perfectly - they’re approachable, can be done almost anywhere, and still provide measurable results when done regularly.”

To help you make the most of yours, we consulted the experts to round up the smartest, most efficient Pilates board exercises to build strength, enhance mobility, and ease stiffness this January.

Looking to level up your at-home Pilates game? Check out our edits of the best Pilates bars, Pilates sliders, and Pilates clothes, if you're keen to improve your kit. Or if it's workouts you're after, don't skip our guides to the best modern Pilates exercises, the best 10-minute Pilates workouts, the best Pilates exercises for beginners, and the best advanced Pilates exercises, here.

Pilates boards are trending for their affordability - your expert guide on how to use them efficiently

What is a Pilates board?

Think gliding platform, light resistance cords and slow, controlled movement designed to mimic the carriage-and-spring work of a Reformer, just minus the steel frame. Rather than mat Pilates, which relies on bodyweight alone, the board creates friction and controlled slide, adding muscular demand and lengthened resistance.

As Shaw puts it, “Classical Pilates is a precise, educational system, and the apparatus was never designed to mimic gym equipment or simply deliver a quick burn. Its springs provide feedback, helping you understand alignment, develop body awareness and integrate the whole body, not isolate muscles.”

A board can’t fully replicate the spring tension of a Reformer, but it can help build strength, improve movement integrity and deepen that foot-to-core connection that seasoned practitioners rave about.

Who is a Pilates board good for?

If you love the Reformer feel but don’t love the price tag or have access to regular classes, a board is your best purchase. While most people can benefit from using a Pilates board at home, it is best for:

• Beginners needing friendly structure: It offers access to training without intimidation - ideal if a Reformer studio feels daunting.
• Those balancing busy schedules: “Micro-workouts meet modern life perfectly,” as Long puts it. Ten minutes of exercise consistently is enough to see results.
• Athletes in recovery mode: Controlled eccentric loading helps runners, cyclists and HIIT devotees correct imbalances and support joints.
• The work-from-home exerciser: Equipment small enough to slides under the bed, that doesn’t dominate your living room? We're sold.

Are there any risks to using a Pilates board?

Pilates boards are designed to glide, which means they can feel unsteady at first. That movement is intentional, but it does require control - so beginners may need to slow down and take time to find balance.

As Shaw explains, “Pilates at its heart is an education.” He adds that real-time teaching helps people progress safely, which is why he recommends virtual sessions when in-person instruction isn’t possible.

Anyone dealing with knee, hip or lower-back issues should also be cautious when adding resistance. Scaling back, modifying or checking in with a qualified instructor can make the difference between strengthening well and overloading too soon.

That being said, Shaw is clear on the benefits: “With thoughtful guidance, practising Pilates at home can absolutely help people build strength, improve posture, increase mobility and cultivate consistency.”

5 best Pilates board exercises to do at home, according to an expert

1. 5-minute full body Pilates board workout

What? It's hard to believe a five-minute workout can really make a difference, but when paired with other mindful movement as part of a balanced fitness routine, such as daily walking, these mini flows can pack a serious punch.

"It's short, requires minimal space, and uses bodyweight to create surprising muscle burn," adds Long.

Why? If you're seriously short on time but need a workout to engage your muscles and reset your nervous system, this flow is for you.

How long? 5 minutes.

2. 10-minute upper body

What? This upper-body Pilates board session delivers targeted sculpting through slow, controlled resistance rather than high-impact reps. Expect refined strength work for the arms, shoulders and triceps, with an emphasis on posture, breath and muscle endurance rather than bulk

Why? Anyone looking to build upper-body strength without heavy weights or joint stress will benefit from this flow. It’s especially supportive for those who spend long hours at a laptop and want to rebalance posture, runners and reformer regulars wanting extra arm work, or beginners who prefer low-impact training that still delivers noticeable results.

How long? 10 minutes.

3. 15-minute lower body workout

What? This simple workout is great for engaging the feet, working out your lower body, and boosting alignment.

Why? Beginners, listen up: this sweat session is great for anyone needing a structured warm-up or individuals working on foot-to-core connection.

Those with significant balance issues may prefer to start lying down or supported. Shaw recommends starting with a lower-body warmup because it organises the entire body before any deeper choreography. It connects the feet to the seat, warms the legs, and lays down the blueprint for how the rest of your session should feel. It’s especially useful, he notes, for beginners or anyone who needs a structured warm-up and clear foot-to-core connection.

How long? 15 minutes.

4. 20-minute abs and core workout

What? Another workout building heat, deepening breath capacity, engaging the centre and integrating breath with movement. Core exercises can be scaled to increase or decrease intensity.

Why? Most people, from beginners learning basics to advanced students layering in more challenge, will benefit from this workout. "People with neck sensitivity may need modifications or head support for some exercises," says Shaw.

How long? 20 minutes.

5. 40-minute Pilates board workout

What? This 40-minute full-body Pilates board session builds strength and sculpting without sacrificing flow. With no repeated exercises, the workout stays mentally engaging while targeting every major muscle group - abs, glutes, arms, legs and deep core - through controlled resistance rather than impact. The glide element of the board enhances stability training, meaning you’re not only toning but also improving balance, joint support and muscular endurance. Expect a steady, low-impact burn that leaves you taller, steadier and genuinely worked from head to toe.

Why? Ideal for anyone who wants a reformer-adjacent challenge at home with clear structure and no choreography overwhelm. With optional ankle weights and built-in warm-up and cool-down, it’s also a great progression option for beginners ready to deepen their practice while keeping things low-impact and form-focused.

How long? 40 minutes.

Shop the best MC-approved Pilates essentials below

The New Year is more than just a date on the calendar; it’s a fresh start, a blank page, and the perfect moment to visualise the life you truly want. It’s a time to reflect on what you want to release from the past and what you want to attract instead.

Have you ever wondered why some people seem to effortlessly create exactly the life they want? Whether it’s the right relationship, a great career, or a sense of purpose, it’s as if everything has fallen perfectly into place. That’s the power of manifesting.

At its heart, manifesting is the practice of deciding what life you want to create and then aligning your thoughts, emotions, and actions to attract it. Think of manifesting as a partnership with the universe: when you become clear about what you want and truly believe it’s possible, the universe rewards you. The right people, opportunities, and ideas naturally flow your way.

The New Year is the perfect time to start because it gives you a clean slate to set intentions and create momentum. By choosing what to welcome into your life and what to let go of, you transform dreams into reality. Still not sure where to start? Read on for my five simple tips for manifesting the life of your dreams in 2026.

5 Steps to Manifesting The Life of Your Dreams in 2026

1. Begin your future story

Start by imagining your future as a story. Cast yourself as the main character. You get to decide what you think, what you believe, and what your future will be like. Notice what old stories you’ve been running on repeat. How do they make you feel—happy, sad, stuck? If you don’t want the old you, you can start your new life story today. Picture yourself picking up an author’s pen and turning to a fresh page. Say, “I’m standing at the threshold of change. I’m excited about the next chapter, and I’m ready to write a new story for myself.”

This is the beginning of your manifesting journey.

2. Create a destination

What do you want to manifest in your life? This will be the high point of your future story: a sparkling North Star to aim for and a future you that feels just right. Imagine the moment in the future when you feel deeply happy, secure, and fulfilled. See it in glorious detail and colour, like a scene from an uplifting film.

Close your eyes. Where are you? What are you wearing? What’s the expression on your face? Who’s with you? What can you see, hear, and smell? Paint the picture with as much colour, sound, and detail as you can. Describe it: “I’m standing at the front door of my new home.” “I’m holding my husband’s hand on our wedding day.” Most importantly, sink into how it feels in your body when this scene is real. This kind of intentional daydreaming works. Once your vision feels real in your mind, the universe will help you to manifest it.

3. Create your new world

Your world needs to change to accommodate the new you. Some old friends may gently fade out, and that’s okay—you’re calling in a new crowd. Who belongs in your “future happy life” scene? Think of people who light you up, the mentors who stretch you, the spiritual guides (inner or outer) who keep you grounded. Imagine the qualities of the friends around you as you manifest your North Star. Who lifts you higher, cheers you on, and believes in your next chapter? Think yourself into your future and try it for fit.

4. Small steps lead to big manifests

The universe helps you to manifest when you take actions in the real world that are aligned with your future life vision. Keep your eye on your North Star scene and decide what small first step you can take that will act as a soul commitment to this path. Between now and your future, there is an unbuilt path. Every small action you take towards it builds another piece of the path just ahead of you.

Ask yourself: In a story, what would the heroine do next? Maybe she signs up for that workshop, updates her CV, resigns from her job, starts dating, or finally gives herself permission to move house. Now take this action. These actions are like pages of a story. With every small step, the plot turns in your favour. You don’t reach the high point of the film in one leap; it happens through consistency.

5. Keep the story alive

Your new life is on its way. You’re no longer just dreaming your story—you’re living it. Each evening, look back and notice how your life is subtly reshaping around your new narrative.

Here’s a powerful trick: tell your story as if it’s happening now. Try, “I’m moving into a deeply loving relationship,” or “I’m on my way to my new home.” Or imagine it has already happened: “I had no idea that saying yes to this today opened the door to a new friendship.” Obstacles? Don’t label them failures—see them as plot points. “I’m learning, upgrading my beliefs, and becoming magnetic to what I truly want.”

Manifesting isn’t about forcing the universe to give you anything. It’s about becoming the storyteller of your own life, choosing a narrative that excites you, and walking into it with grace and intention. Your next chapter? It’s already waiting.

If you’ve spent any time in a Pilates class, on a reformer carriage, or following a YouTube abs workout at home, you’ll know the usual suspects well: crunches, leg lowers, planks held just long enough to make you question your life choices. They’re effective, sure, but after years of cycling through the same moves, my core routine had begun to feel a little stale.

And yet, core strength is one of the most foundational elements of fitness, supporting posture, balance, spinal stability and efficient, injury-resistant movement. Studies show that targeted core training can improve posture and spinal alignment, while other evidence suggests it plays a role in improving trunk stability and overall quality of life - particularly in postpartum women. Strengthening the muscles around your midsection has also been linked to reduced lower back pain and improved movement efficiency in everyday life.

In short: a strong core plays a central role in stability, movement efficiency and injury prevention. Still, knowing this didn’t stop me from feeling bored with my usual core workout routine. I wanted something that genuinely challenged my abs again. Something deceptively simple, slightly evil, and impossible to zone out through. Enter: flutter kicks.

Often dismissed as a throwaway “burnout” move at the end of a workout, flutter kicks promised constant tension, deep core engagement and zero room for complacency. "'Flutter kicks' is a name for a contemporary Pilates exercise, but the leg movement is very similar to the movement seen in swimming, which is from the classical mat repertoire," explains Pilates instructor Francesca Shillcock. "Variations of this modern move can be performed on the mat, and you'll also find this move in many Reformer classes, too, making it adaptable and effective."

So I decided to add them into my workout routine every day for a week - slotting them into Pilates workouts, tacking them onto yoga flows, or using them as a standalone ab finisher in the gym (with two rest days, because balance).

Keen to learn more about how to train your core? Check out our guides to the best exercises to target your lower abs, the best ab toning exercises, best standing ab exercises for beginners, the best home core workouts in under 30 minutes, and the best deep core exercises. Want to level up and invest in some kit? Best Pilates boards, at the ready.

Flutter kicks are one of the most effective core moves - an expert's guide to getting the most out of the move

What is a flutter kick?

It’s also worth clarifying what we actually mean when we talk about “core” work. As personal trainer Mandy Wong Outram previously told Marie Claire UK: “The terms core and abs are often used interchangeably, but there is a distinct difference. The core comprises all the muscles in the body's trunk, including your abdominal muscles (transverse abdominis, internal obliques, external obliques and rectus abdominis) as well as your multifidus, erector spinae, diaphragm, and pelvic floor muscles. On the other hand, the abs specifically refer to four muscles located between the ribs and pelvis on the front of the body.”

A flutter kick is a core exercise typically performed lying on your back, with your legs extended and lifted slightly off the floor while you alternate small, controlled up-and-down kicks. Think: swimming kick, but horizontal, and powered by your abs rather than momentum.

While they’re often associated with Pilates and military-style conditioning, flutter kicks also show up in yoga, barre and functional strength training thanks to their ability to create sustained abdominal engagement without added equipment.

Crucially, the movement targets the deep core muscles, including the transverse abdominis, while also engaging the lower abdominals, hip flexors and even the quads when performed correctly.

What are the benefits of flutter kicks?

Flutter kicks may look simple, but their benefits run deep - literally.

Because your legs remain elevated throughout the movement, your core is forced to stay engaged continuously, rather than switching on and off between reps. This sustained tension helps build endurance in the abdominal muscles, which is key for posture, balance and spinal support.

They also encourage better mind–muscle connection. You can’t rush flutter kicks without losing form, which makes them particularly effective in slower, controlled workouts like Pilates. As Shillcock explains, "the largest muscle groups are working really hard, and they’re all being used simultaneously as opposed to just one group at a time," making it a move that builds strength across multiple areas while also supporting hip mobility. Over time, this can translate to improved control in other exercises, from yoga balances to compound lifts in the gym.

Experts often point out that exercises like flutter kicks are especially useful for people who want to strengthen their core without excessive spinal flexion (hello, endless crunches), making them a smart option for those managing back sensitivity when performed correctly. “From a Pilates perspective, it requires a precise engagement of the deepest core muscle (TVA) and the pelvic floor muscles,” adds Shillcock, which helps keep the body stabilised and in the best position to benefit from the movement.

What makes flutter kicks so effective?

The secret lies in time under tension.

Unlike crunches, which involve repeated flexion and relaxation, flutter kicks keep your core “on” the entire time. Your lower back must stay anchored to the mat, your pelvis stable, and your abs braced - all while your legs move independently.

This anti-extension challenge is what makes them feel so intense so quickly. Even short sets can produce serious muscle fatigue, particularly in the lower abs - an area many people struggle to target effectively.

From a training perspective, flutter kicks also pair beautifully with Pilates-style breathing and slow tempo work, both of which have been shown to improve core activation.

How to perform a flutter kick effectively

Form is everything with flutter kicks, and it’s usually where people go wrong.

1. Lie flat on your back with your legs extended.
2. Place your hands by your sides or under your glutes for lower back support.
3. Draw your navel towards your spine and gently press your lower back into the mat.
4. Lift both legs a few inches off the floor.
5. Alternate lifting one leg slightly higher than the other in a controlled, scissor-like motion. Keep your movements small, slow and controlled.
6. If your lower back arches or your hip flexors take over, lower your legs slightly or bend your knees.

“Performing this type of movement in a slow, controlled way adds an extra challenge by keeping the muscles working under tension for longer,” explains Shillcock, “which makes it particularly effective for improving muscle strength.”

She also highlights common form issues. “It’s common to see the pelvis become unstable during hip flexion and extension exercises,” she says, adding that neck strain can also occur if the upper body is lifted without enough support. “If the strength isn’t quite there yet, keeping the spine neutral with the head, neck and shoulders on the floor can help prevent strain, while still allowing you to focus on core stability, hip movement and pelvic floor engagement.”

I added flutter kicks into my exercise routine for a week - and experienced next level core burn

Days One to Three

The first few days of this fitness trial were a clear reminder of how deceptively demanding flutter kicks can be.

I began incorporating them into my at-home Pilates sessions, and it quickly became apparent that this was a different kind of core challenge. Even short 30–40 second intervals required sustained concentration, with my deep core muscles fatiguing far faster than I’d anticipated. Rather than the sharp, surface-level burn I associate with crunch-based workouts, the sensation felt deeper and more structural - the kind that forces you to slow down, reset your breathing and prioritise control over repetition.

What stood out most was the level of focus required. Flutter kicks left little room for distraction; maintaining spinal contact with the mat and controlled leg movement demanded my full attention. As a result, even shorter workouts felt purposeful and well-directed.

By day three, the DOMS were hard to ignore. My abs felt thoroughly worked, to the point where a rest day felt not only sensible, but necessary - a reminder that effective core training isn’t about daily intensity, but about allowing the body time to adapt.

Days four to seven

Returning after a rest day, the movement began to feel more familiar - not easier, but more controlled.

I started adding flutter kicks as a dedicated 10-minute finisher at the end of yoga flows, and noticed improvements in both breath control and endurance. I was able to keep my legs lower for longer while maintaining proper alignment, and the exercise felt more intentional rather than reactive.

Beyond the mat, I also became more aware of my core engagement during everyday movement. Balance poses felt steadier, transitions more controlled, and there was a subtle but noticeable sense of increased stability through my midsection.

I took a second rest day on day six, which helped manage overall fatigue and ensured the exercise remained effective rather than excessive. When I returned, the familiar burn was still there - but it felt earned, controlled, and productive rather than overwhelming.

My honest thoughts on flutter kicks?

They’re deceptively brutal - and brilliantly effective.

Flutter kicks won’t replace your entire core routine, but as a targeted addition, they deliver serious returns for minimal time investment. They’re especially valuable if you’re bored with crunches, wary of spinal flexion, or want a move that genuinely challenges deep core stability.

"I'd recommend the move because it's a move that will work your entire core, quads, and also arms, in one go," says Shillcock. "It'll also mean you're consciously thinking about precision and engaging the deep core muscles and pelvic floor, which is super important in any workout. But I would always recommend mastering the form first."

Personally, I’ll be keeping them in rotation - not every day, but often enough to remind my abs who’s in charge.

Shop MC-approved fitness favourites below:

Let’s clear something up straight away: despite the name, NEAT has absolutely nothing to do with being tidy. You don’t need a labelled spice rack or a sock drawer organised by colour to take part. NEAT - short for Non-Exercise Activity Thermogenesis - is simply the energy you burn through all the little movements you make when you’re not working out. Think: walking to the shop, climbing the stairs, walking up the escalator, hoisting your chronically overstuffed handbag, and even fidgeting your way through your morning meetings.

In fact, a 2024 study found that NEAT - the calories you burn just by moving around in everyday life - was significant for people who don’t do any formal workouts. And it’s clearly a hit: a 2025 YouGov survey found that walking is the UK’s favourite way to stay active, with 76% of adults saying it’s their go-to move. So really, NEAT is the only workout that happens when you’re simply living your life - which feels like a total win.

And it’s not just us regular folks seeking alternative ways to sneak in movement where we can - celebrities swear by it too. Salma Hayek has famously said she stays toned by subtly engaging her muscles all day (the glamorous version of remembering to squeeze your glutes while waiting for the kettle to boil). Jennifer Aniston is a fan of movement “little and often,” and Davina McCall happily swaps gym time for hikes or at-home flows when life gets busy. From subtle muscle engagement throughout the day to swapping gym sessions for hikes or home flows, NEAT is proving that staying in shape doesn’t have to mean a gym membership or an hour on the treadmill.

The appeal is obvious: NEAT steps in when life gets hectic, the idea of the gym feels overwhelming, and we’re forced to rethink all those mundane daily tasks as opportunities to move more.

If by now, you’re intrigued, read on for your full guide to all things NEAT, the benefits of increasing your NEAT, and 6 simple ways to up your NEAT. Keen to read about other low impact workouts? You're in the right place. Don't sleep on our guides to low-impact strength training, the best low-impact exercises to try, and not forgetting the benefits of low impact workouts, plus what happened when one writer swapped HIIT for low-impact workouts.

Celebrities Swear by NEAT Exercise - How To Stay in Your Best Shape Without a Gym Membership

What Is NEAT Exercise?

To understand NEAT, we must get the basics down first. We spoke with Aimee Victoria Long, celebrity personal trainer, about why NEAT deserves more credit than it often gets: “NEAT stands for Non-Exercise Activity Thermogenesis. In simple terms, it’s the energy you burn through all the small, natural movements you make going about life. It is the quiet background movement that keeps the body alive, supple, and engaged long after your workout ends.”

Sometimes the most effective wellness habits aren't flashy; they're the ones quietly bumping along in the background.

Aimee puts it perfectly: “I consider NEAT one of the most overlooked yet transformative elements of true vitality. It’s important to note it won’t build muscle like structured strength training, but it creates the metabolic foundation that allows your training to work more efficiently. It elevates daily calorie burn, improves circulation, enhances joint mobility, and helps you recover more gracefully between sessions. NEAT isn’t the star of the show, but it’s the elegant scaffolding that holds everything together.”

Why Is NEAT Important?

Now, I know what you’re thinking. If NEAT is essentially just getting the most out of your everyday movements, how could it possibly compete with the gym? The short answer: It doesn’t, and that’s the whole point. While NEAT won’t replace heavy lifting or formal cardio, it acts as the perfect support system for your training.

Multi-award-winning PT Lucinda Newman-Jones sums it up perfectly: “NEAT won’t build muscle the way resistance training does, or improve cardio fitness like a formal session, but it’s incredibly effective, keeping you moving, improving circulation, and reducing stiffness, it helps you recover faster and train more consistently. Over time, those small movements add up - increasing daily calorie burn, supporting heart health, and boosting metabolic function, all in a way that feels simple and achievable.”

What Are Examples of NEAT?

So, what does NEAT actually look like in real life? According to India Morse, lifestyle coach and PT, it’s all the little things you’re already doing: “think hoovering your room, walking to the station instead of catching the bus, taking the stairs, changing your duvet (which always feels like a workout), or carrying your shopping bags. Every day, low effort movement. NEAT naturally increases your daily calorie intake without ever needing to ‘work out’.”

And she’s not alone. Shiv Wilson, professional footballer and strength coach, adds that NEAT is “hiding in almost every corner of your day: running errands, standing instead of sitting, casual cycling, playing with the dog, moving from one room to the next.”

Put simply, NEAT is everywhere. These small, often overlooked movements quietly build over the course of the day, making a real, tangible impact on your energy expenditure, mobility, and overall fitness.

What Are The Benefits of Incorporating NEAT Into Your Routine?

It sounds simple enough, but can NEAT really make a difference to your fitness? According to Aimee, there’s so much more to NEAT than just ‘moving round a bit’: “When you build NEAT into your lifestyle, you create a natural rhythm of movement that enhances almost every metric of wellbeing. You support stable blood sugar levels and a healthier metabolism. You reduce stiffness for long periods of sitting.”

​And India backs this up too, especially when it comes to overall health: “For cardiovascular fitness, metabolic health, and fat loss, NEAT plays a significant role. Over time, the extra activity supports your heart health, and keeps you moving in a way that feels achievable - because it is. Don’t underestimate how powerful these small movements are.”

Plus, the research is pretty detailed on this. A 2018 review found that for people who don’t hit the gym regularly, everyday movements like walking, tidying, or taking the stairs actually make up most of their daily energy expenditure. Low NEAT? That’s strongly linked to higher rates of obesity. So yes, NEAT is far from “just background noise.”

​Another underrated perk? NEAT is a bit of a gift to your nervous system. It keeps things running smoothly while you go about your day feeling like a mildly efficient superhero.

3 Tips On Upping Your NEAT

1. Turn one daily task into a walk

Shiv suggests choosing one thing you already do - like a phone call or quick catch-up, and doing it while walking. Multitasking, but in a way that actually feels beneficial.

2. Shape your environment

A top tip from Aimee - curate your space so movement feels natural. Keep a pilates ball or light resistance band near your desk, use a standing desk for part of your day if possible, or invest in one of the best walking pads for at-home steps.

Top tip: Practice the forty-five and five rule. This means forty-five minutes of focused work followed by five minutes of gentle movement. Step outside for a breath of air between tasks. Make your morning and evening walk part of your ritual.

3. Make movement your default

An automatic win from India, this one is quite self-explanatory: stairs over lifts, parking a bit further away, standing while you clear your inbox… tiny decisions, big impact. Once you get into the habit, you barely notice you’re doing it - your step count just magically climbs.

Thinking of upping your NEAT? Shop our MC-UK approved kit now

Hands up, who else is guilty of setting unrealistic New Year's resolutions? I'd be lying if I said I hadn't spent the majority of my teenage and adult years using January as an excuse to list off heroic New Year’s goals. *Get in shape, become fluent in French, sort my finances, and read 52 books.* You know the drill. As ever, reality and I had different plans. By the second week of January, I would be back where I started: tired, shamed by my lack of willpower, and wondering why a fresh year never actually felt fresh. It turns out I wasn’t failing at discipline so much as failing at expectations.

Three years ago, I tried a different experiment: a self-care advent calendar from the 1st to the 25th of December. Each day is one small, achievable ritual - five for the body, five for the mind, five things my future self will thank me for, five for others, and five little treats for me. The point isn’t to overhaul my life in one month; it’s to show up, repeatedly, in small ways. After doing this for the past three years, I can honestly say: it works. I arrive in January feeling calmer, steadier and free from any unnecessary pressure to overhaul my lifestyle just because it's the first day of a new year.

I first shared the idea on TikTok three years ago, and the post quickly went viral - a clear sign that many of us are exhausted by the grand-gesture script of resolutions and secretly craving something gentler. That hunch was backed up again this January, when a report found that 35% of people in the UK had already given up on their 2025 resolutions. We’re not short on ambition; we’re short on systems that actually fit into our messy, real lives.

A self-care advent calendar is not intended to be a moral crusade against goal-setting. It’s an evidence-informed, anti-guilt method for building momentum and a kinder inner climate. As osteopath Manjot Kaur Dehala explained to Marie Claire, wellness rituals, when practised with “spaciousness, self-compassion and support, reinforce the body’s memory of safety and pleasure,” creating what she calls a “compound effect” that quietly rewires the body and brain toward balance.

Before you read on, you might want to check out our guide to habit stacking, or discover the best wellness planners, plus our how-to on goal setting. Interested in trying a new wellness challenge for yourself? Read what happened when MC UK contributor Georgia Brown tried Kindle walking.

Struggle to stick to your New Year resolutions? Try a self care advent calendar instead

What is a self-care advent calendar challenge?

A self-care advent calendar challenge is exactly what it sounds like - a “calendar” of small, ritualistic acts of self-kindness, spread across the days of December (or any time you pick), designed to nurture different parts of your life. The beauty is you can shape it how you want. Maybe you care about movement, mindfulness, creativity, connection, rest, or all of the above.

Each day is a small invitation: stretch, breathe, call a friend, organise that drawer, read, rest. The aim isn’t transformation overnight - it’s aimed to set you up for the new year mindfully and steadily.

In my version, which I created in 2023, I divided tasks into five categories: five things for your body, five things for your mind, five things your future self will thank you for, five things for others, and five things to treat yourself. But your calendar might look totally different: a creative-only December, a digital-detox countdown, or a journalling calendar. The only rule is: choose rituals that feel nourishing, feasible and aligned with your own rhythms.

Who is a self-care advent calendar challenge good for?

I follow a self-care advent calendar challenge because I like to ease myself into the inevitable pressure of what a new year brings, and prefer to start the year feeling refreshed and rested. However, it could also be good for:

• Anyone worn out by “New Year, new you” theatrics and wants steady, realistic momentum.
• Those with busy or unpredictable lives, because the challenges are adaptable and often short.
• Anyone who prefers consistency over intensity (and, frankly, anyone who likes the idea of starting the year already a little more composed).
• Anyone who wants to build small systems (declutter a drawer, set up a budget, call a friend) rather than overhaul everything at once.

As Tam Kaur, self-help expert and author of Buy Yourself The Damn Flowers, puts it: “Habit stacking can help you build routines around simple habits that require little effort. When you pair something that feels like a chore with something you enjoy, it builds momentum and makes it easier to stick to it.” That’s exactly the spirit of this calendar: pair what you should do with what you want to do.

What does the science say about why we give up our New Year resolutions?

It’s not just you - the stats show that in the UK, a lot of people end up abandoning their resolutions. One survey this year found that only 29% of British adults plan to set a resolution.

Among those who do set them, adherence is patchy: just a third stuck to all their resolutions, while 45% managed some but not all. And older data from another UK survey suggested that within the first week of January, around one in five people had already failed some of their resolutions - a trend that only worsens as weeks go by.

Why does this happen? According to researchers at Loughborough University, part of the problem is that our brains simply aren’t wired for radical, sweeping change in one fell swoop.

Plans made with high ambition, dramatic scope, or vague promises, such as “this year I’m going to become fit, happy, organised, productive, and healthy all at once”, tend to overwhelm the brain (and the habits it relies on). Without small, repeated actions, the old routines creep back in. The result? Resolutions unravel.

That’s why a self-care advent calendar rooted in small daily rituals sidesteps those pitfalls.

How to successfully complete a self-care advent calendar challenge

1. Make each task small and actionable

Be specific with your challenges. Don’t write “get fit”, write “do ten minutes of yoga” or “walk 20 minutes.” Small wins build momentum.

2. Set your self-care challenges with intention.

Use wellness stacking to link tiny habits together, such as listening to an audiobook on your morning walk, or practising morning yoga whilst factoring in a short meditation.

As Dehala notes, when you “layer conscious breathwork, journaling, gentle movement and mindful stillness,” you create sensory cues that the nervous system learns to associate with calm. The trick with setting these challenges is spaciousness - not overfilling your day.

3. Use your mornings wisely

If you can, schedule small practices in the morning. Mindfulness artist and meditation teacher Dora Kamau explains that the mind is “naturally quieter” before the day’s noise intrudes, making it a more receptive time for creating calm. Even a daily five-minute self-care challenge can reduce mind-wandering and steady attention.

4. Design for your future self

Include practical tasks - sort a subscription, schedule a dentist appointment, declutter a wardrobe - that will take a small amount of time now but save future friction and guilt.

5. Prioritise connection with others

At the end of each week (or the whole month), take a moment to check in: which rituals made you feel good? Which felt like a chore? What could you carry forward beyond December? This is key to transforming temporary rituals into long-term habits or mindset shifts.

6. Reflect weekly, not daily

Instead of policing every missed day, reflect at the end of each week: what landed easily, what felt like a chore, and what practice do you want to keep? This transforms a 25-day experiment into a lifestyle change that you can carry into the new year.

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If there’s one thing modern wellness has mastered, it’s the art of convincing us that longevity is within reach if we simply… try harder. From cold plunges to collagen gummies to sleep-tracking rings that judge us before breakfast, the cultural obsession with living better for longer has become a known aspiration. But after trawling through the science on how to achieve it, there’s one surprisingly simple marker that consistently pops up: balance.

Yes, balance, as in the humble ability to stand on one leg without wobbling like a newborn deer. It turns out this underrated skill may reveal more about our long-term health than we ever realised. Case in point: a 2022 study published in the British Journal of Sports Medicine found that middle-aged and older adults who couldn’t stand on one leg for 10 seconds had almost double the risk of dying prematurely compared to those who could. Not exactly the wellness hack you’ll find trending on TikTok, but compelling nonetheless.

Another review published in Frontiers in Ageing Neuroscience went further, suggesting that balance isn’t just a reflection of coordination; it's an indicator of cognitive health, neuromuscular communication, and overall physiological resilience. Essentially, if your body and brain can still coordinate a one-legged stance without panicking, they're probably doing a decent job overall.

So where does yoga’s Warrior 1 come in? Historically known as Virabhadrasana I, Warrior 1 is a foundational standing pose that has existed in modern yoga since the early 20th century, popularised through styles like Ashtanga yoga and Hatha yoga. While it’s not the classic “balance pose” you might associate with standing on one leg, teachers consistently rank it as one of the most effective ways to build the kind of stability, strength, and body awareness that support better lifelong balance.

While not a beginner's yoga pose, Personal trainer Aimee Victoria Long says balance “isn’t just about coordination; it’s deeply connected to the body’s overall stability, muscular strength, and nervous system health.” She adds that yoga enhances proprioception - the internal GPS that tells you where your limbs are in space - and strengthens the smaller stabilising muscles that protect joints. That combination, she explains, “helps preserve mobility, independence, and overall vitality over time.”

In other words, if longevity is the goal, balance is one of the metrics worth placing front and centre. And Warrior 1? It might just be one of the simplest, most accessible places to start.

Keen to read more about the zen-boosting, flexibility-enhancing yoga moves? Don't skip our guides to the best 10-minute yoga workouts, best 20 minute-yoga workouts, and best yoga flows for core strength, plus team MC UK's favourite Yoga with Adriene classes, here. We've also got round-ups of the best yoga for flexibility, yoga for lower back pain, and yoga for energy flows, plus how one health contributor got on trying a yoga headstand every day, here.

Balance Could Be The Key to Living Longer - Here's What An Expert Yoga Instructor Has to Say About Warrior 1

Why do experts claim balance is key to longevity?

While we tend to think of balance as something you either “have” or “don’t”, it’s actually a complex interaction between the eyes, inner ears, proprioceptive nerves, muscular strength, and brain-body communication. When those systems age, degrade, or lose efficiency, our balance tends to follow.

Long describes balance as “a marker of how well the brain and body communicate.” As we age, this becomes particularly important: falls are one of the biggest causes of injury in older adults, and improving balance is one of the most effective ways to reduce that risk.

MoreYoga instructor Scarlett Woodford agrees, emphasising that balance “blends into various parts of life we don’t even notice day to day - like being able to walk in a straight line or step sideways out of a car confidently.” She notes that good balance also improves reaction time. “If you lose your footing suddenly, good balance, strength, and reaction time could make the difference between a small stumble and a bigger fall.”

It’s not just a muscular issue, either. Woodford explains that much of our balance comes from the eyes and inner ear - systems that can be trained, supported, and strengthened with consistent practice. Breathwork, eye-tracking drills, and even reducing stress can influence how steady we feel.

Put simply: balance is functional, foundational, and directly tied to healthier ageing. And while it naturally declines over time, it’s highly trainable, especially through mindful movement practices like yoga.

What is the Warrior 1 pose in yoga?

Warrior 1 (Virabhadrasana I) is one of yoga’s most recognisable standing poses. Traditionally, it represents strength, focus, and groundedness, qualities that mirror the physical benefits it builds.

The stance is asymmetrical: one foot steps forward, knee bent, while the back foot turns out around 45 degrees. The hips aim to face forward (though modern teachers emphasise that “square-ish” is more realistic), arms lift overhead, and the torso rises long through the spine.

While it’s been a staple of yoga for decades, its popularity has surged thanks to its accessibility across levels. It appears in everything from gentle Hatha classes to dynamic Vinyasa flows, acting as a bridge between strength, balance, and flexibility work.

Woodford notes that what makes Warrior 1 unique is the asymmetry. “The hips are squared forward away from the back leg, providing a great stretch for the back hip flexors but adding to the potential for misalignment.” Unlike Warrior 2, where the hips open outward and the feet align more evenly, Warrior 1 challenges the body to stabilise in a twisted, multi-directional way - excellent for balance, but also why the pose can feel unsteady.

What are the benefits of practising Warrior 1 in yoga?

1. It builds foundational balance

Warrior 1 requires multiple parts of the body to work together: the feet grounding, the legs stabilising, the hips aligning, and the torso lifting. Woodford describes this as “many parts of the body syncing and working together,” which is the very definition of functional balance.

Long adds that balance practices “train focus and mindfulness,” which can reduce stress and support hormonal and cardiovascular health - two major pillars of longevity.

2. It strengthens key stabilising muscles

Yoga is famously quadricep-dominant, and Warrior 1 strengthens the quads of the front leg while engaging the glutes, core, and smaller stabilisers in the feet and ankles. These muscles are essential for fall prevention, joint support, and everyday stability.

3. It improves spatial awareness

Long highlights yoga’s ability to enhance proprioception - the awareness of where your body is in space - which becomes crucial for mobility and independence with age.

4. It improves your coordination

Your body constantly makes tiny shifts in Warrior 1 to keep you upright. This continuous feedback loop between brain and body lead to micro-adjustments that train the neuromuscular system, which in turn, improves coordination and reaction time.

5. It stretches the hip flexors and opens the chest

The backwards-angled leg gets a deep hip flexor stretch, counteracting modern desk-based stiffness, while the lifted arms help open the shoulders and ribcage.

6. It’s easily adaptable

Many people experience wobbliness in Warrior 1. Woodford advises widening the stance “as if you’re on two sides of a train track rather than a tightrope.” This creates a more stable base and reduces strain on the back knee.

How to perform Warrior 1 with good form

To try Warrior 1 yourself, start by stepping one foot forward and the other back, keeping your stance wide - think two train tracks rather than a tightrope - to create stability. Turn the back foot out to around 45 degrees (or more if your knee prefers it), bend into the front knee, and allow the hips to face forward without forcing them. As you root down through both feet, lift the torso tall, reach the arms overhead, and engage the core and glutes to support the lower back. Hold for a few steady breaths before switching sides, noticing how the body makes tiny micro-adjustments to keep you upright.

It’s a simple sequence, but it encapsulates exactly why Warrior 1 earns its place in any longevity-focused routine: it strengthens the muscles that keep us stable, stretches areas that tighten with age, trains proprioception, and builds the brain–body communication that underpins lifelong balance. One pose won’t transform your health overnight, but as part of a balanced, mindful practice, it’s a powerful investment in how you move and how you age.

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I don't know about you, but something about 4 pm sunsets makes me want to crawl under a duvet and binge-watch Sex And The City episodes with a cup of tea in hand. If your energy dips the moment the clocks go back, you’re not imagining it. When daylight hours shorten, our bodies and brains take a hit, from sluggish moods and disrupted sleep to a sharp drop in motivation to move.

The clocks going back marks more than just an extra hour in bed; it throws our circadian rhythm - the body’s 24-hour internal clock - slightly off balance. According to Dr Suzanne Wylie, GP and medical adviser for IQdoctor, “The shift to darker evenings can trick the brain into thinking it’s later than it really is, leading to earlier releases of melatonin, the hormone that promotes sleep. It usually takes a few days for the body to recalibrate, which can leave us feeling more fatigued in the meantime.”

This fatigue is amplified by how little daylight we’re exposed to. Sunlight helps regulate serotonin - the feel-good hormone linked to mood and energy - and when it’s in short supply, we feel it. Some studies suggest that daylight saving time has been linked to depressive episodes. Research by Sport England found that almost three-quarters (72%) of women in the UK change their outdoor activity routines during winter. That rise reflects growing safety concerns and the impact of shorter daylight hours, particularly for women who rely on outdoor exercise to boost their mood and energy levels.

So if you’ve found yourself snoozing your alarm, skipping evening workouts or feeling a little ‘meh’ lately, there’s science behind it. The good news? Experts say there are simple, realistic ways to dodge the dreaded winter slump and reset your rhythm before the fatigue fully hits.

Keen to read more expert-led wellness features? Don't miss our explainers on the trending winter arc challenge, top tips for exercising in winter and our Health Editor's go-to cold weather workouts. We've also got expert-led guides on the best supplements for winter and best sunrise alarm clocks, here.

Swerving the winter slump when clocks go back: Your expert guide

What does the clocks going back mean for our body and brain?

When the clocks go back, our internal rhythm can become out of sync with the natural light–dark cycle. “It’s largely down to our circadian rhythm,” explains Dr Wylie. “The body’s internal clock regulates sleep, hormones and energy levels. When daylight hours shorten, this shift affects melatonin production, making us sleepy sooner, and reduces serotonin levels, which impacts mood and motivation.”

In short, the body’s chemistry is being subtly told it’s nighttime long before it really is. Add in cold, grey mornings and fewer daylight cues, and it’s no wonder we feel groggy. Reduced vitamin D, serotonin dips and disrupted sleep patterns combine to make even the simplest tasks - like lacing up your trainers - feel like a chore.

Why do we feel more tired when we’re exposed to more darkness?

According to Hannah Belsham, Health and Wellbeing Physiologist at Nuffield Health, the main culprit is light - or lack of it. “During winter, reduced daylight exposure can suppress serotonin and disrupt melatonin production, leaving us feeling sluggish in the day and wired at night,” she says. Essentially, our brain’s software update runs late, throwing off our natural ‘wake and rest’ signals.

Morning light is crucial here. Even a short burst of sunlight (or exposure to a SAD lamp) helps reset your internal clock, boost alertness and stabilise mood. Without it, that 3 pm slump hits harder, and the temptation to hibernate grows stronger.

Darkness also changes how our bodies conserve energy. “Cold temperatures cause blood vessels to constrict, which reduces the body’s ability to sense fluid loss,” says Belsham. “This can lead to dehydration, which impairs concentration, alertness and mood - even mild dehydration can leave you feeling fatigued.”

In other words, darker days don’t just mess with your mind; they affect your body’s entire operating system.

Expert-approved tips on how to avoid a winter slump

1. Get outside - even when it’s grey

“Regular exercise and daylight exposure are two of the most effective ways to reset your circadian rhythm,” says Dr Wylie. A brisk walk on your lunch break or swapping your morning scroll for a ten-minute walk outdoors can do wonders for your energy levels and mental clarity.

2. Try a winter-friendly workout

When outdoor exercise feels unappealing, low-impact, indoor options can help. Emma Kuwertz-Normal, National Swim Manager at Nuffield Health, says swimming is the ultimate winter workout: “It’s a full-body exercise that builds strength, boosts mood and helps regulate sleep - the calming effect of water helps settle the nervous system, making it easier to switch off.”

3. Keep your sleep routine consistent

Dim your lights two hours before bed and switch from cool, white bulbs to warm, amber tones. “Leaning into low-lit evenings can actually help you sleep better by mimicking sunset cues,” says Belsham. Soft lighting, stretching, journaling or even a warm bath can help signal to your brain that it’s time to rest.

4. Don’t forget hydration

It’s easy to overlook in winter, but staying hydrated is essential for energy and focus. “In colder months, our thirst response can drop by up to 40%,” says Belsham. Swap chilled water for herbal teas, clear soups or broths - they’re over 90% water and provide extra nutrients. Dr Kim Goldin, Senior GP at Nuffield Health, adds that “even mild dehydration can lead to poor concentration, low mood and fatigue.”

5. Add a little heat to your meals

Feeling sluggish? Turn up the spice. “Spicy foods containing capsaicin can temporarily boost metabolism, circulation and energy expenditure,” says Belsham. Think chilli, turmeric and ginger - all of which have anti-inflammatory properties and provide a subtle serotonin lift.

6. Allow yourself to adjust

Winter fatigue isn’t a failure of willpower; it’s biology. Acknowledge that your body is adjusting to less light, colder weather and slower rhythms. Opt for nourishing foods, consistent movement and a realistic bedtime routine instead of fighting it.

When the clocks go back, it’s natural to feel more tired - your body is literally recalibrating to a darker world. But with small adjustments to your light exposure, hydration, movement and mindset, you can protect your energy (and mood) through the colder months. Try setting small goals to keep up a routine, such as daily movement, or prioritising your skincare routine. And if all else fails, the occasional cosy afternoon under the duvet might just be exactly what your body needs.

MC-approved essentials to get you through winter

I love movement - I run marathons! - but I’m also the kind of person who will find a thousand excuses to skip a regular studio class. If it’s not easy to slot into my day, or I'm not dedicated to a training plan, it’s not happening. Which is exactly why the rise in short, at-home workout sessions has my full attention. Enter: the trending lazy girl Pilates workout.

Since the pandemic, at-home workouts have become a fixture in our lives, and interest in Pilates has skyrocketed. Google searches for “at-home Pilates” have more than doubled in the past year, while TikTok’s #pilatesworkout has over 6 billion views. It’s easy to see the appeal: Pilates is low-impact, equipment-optional, and delivers big results in a small window of time.

“More than ever, clients are juggling demanding work schedules, family commitments, and social lives, and want routines they can do in small pockets of time without commuting to a gym or needing equipment,” says personal trainer Aimee Long. “Micro-workouts like these short Pilates flows meet that need perfectly - they’re approachable, can be done almost anywhere, and still provide measurable results when done regularly.”

Pilates instructor Sadie Straw agrees, pointing out that low impact doesn’t mean low intensity. “They still challenge strength and stability,” she says. “The magic is in the control. Every exercise is intentional, focusing on alignment, stability, and breath.”

The science agrees. One study found Pilates can improve muscle strength, flexibility, balance, and quality of life, while similar research from 2021 showed even twice-weekly sessions over eight weeks significantly boosted abdominal strength and posture.

Enter “lazy girl” Pilates flows - short, accessible routines designed to give you a serious arm and ab burn with minimal setup, transitions, or sweat. They’re the holy grail combination: easy to start, quick to finish, and surprisingly effective - and can even be done whilst you're still in your pyjamas.

As autumn approaches, you might want to check out one MC writer's account after being converted by lazy girl workouts. And if you're keen to read up on other Pilates content, don't miss our guides to the best Pilates exercises for beginners, best Pilates core moves, best core sculpting Pilates moves and the best Pilates bar exercises, here.

Lazy girl Pilates flows are trending - your expert guide

What are lazy girl Pilates flows?

It's not the first time we've been intrigued by the term. One MC UK staffer spent a week following 'lazy girl' workout routines after more than 60 million posts under the hashtag #lazygirlworkout did the rounds on TikTok in 2022.

“It’s about low-impact sessions that can be done from the comfort of your home, often lying down or sitting. These exercises are designed to be quick and easy, making them accessible even when motivation is low,” Tomi Akande, personal trainer at UNTIL, explained at the time.

Lazy girl Pilates flows are exactly that: short, equipment-free sequences designed to work your arms, abs, legs, and core without the faff of setting up a full workout. Think under 10 minutes, minimal movement transitions, and a focus on quality over quantity. “Even five minutes can be effective if you maintain resistance through every movement,” says Straw. “Slow, controlled arm circles with your shoulder blades drawn down will light up your muscles in under a minute.”

The result? A highly efficient, low-impact routine that feels approachable on your busiest or lowest-energy days - but still promises all the mental and physical benefits of working out.

What are the benefits of lazy girl Pilates flows

It may be helpful to consider the word "lazy" to mean low-effort, high-reward in this context. The lazy girl does not slack, but rather finds clever shortcuts to make her workouts strategically efficient. According to the experts, taking this approach can actually be more beneficial for some people than high-intensity exercise.

1. It improves your strength in small doses

“Pilates is a full mind–body workout,” Straw explains. “We strengthen deep core and stabilising muscles, improve flexibility, and sculpt the body through control and precision.”

2. It boosts your posture and stability

Long notes that short flows still train the deep stabilising muscles that support your spine, which can help reduce pain and improve day-to-day movement.

3. It improves mental wellbeing

"Lateral breathing not only engages the core and pelvic floor, it’s a built-in stress reliever,” says Straw.

4. It has evidence-backed results

Studies show even brief Pilates sessions can improve abdominal strength, posture, and quality of life when done consistently.

Who are lazy girl Pilates flows best for?

According to Straw, they’re perfect for beginners, anyone short on time, or those nervous about joining a class. They’re also ideal for people who want to move more without committing to long workouts. “Low-impact doesn’t mean easy,” she says. “They still challenge your strength and stability.”

Long adds that they suit almost all fitness levels because the movements can be scaled up or down: “You can keep them very gentle on low-energy days, or increase the challenge with small weights or bands.”

How many lazy girl Pilates flows should I do a week?

“For visible results, aim for four to five sessions a week,” says Straw, citing Joseph Pilates’ famous words: “In ten sessions you will feel the difference, in 20 you will see the difference, and in 30 you will have a whole new body.”

Long agrees that consistency is key: “You won’t get the overload stimulus of heavy weight training, but with correct form, short Pilates sessions can absolutely improve definition, functional strength, and posture over time.”

5 lazy girl pilates workouts approved by personal trainers

1. Tone Your Arms

What: A standing, no-equipment arm series that works the shoulders, triceps, and biceps.

Why we love it: "This is perfect for ‘lazy girls’ as it can be done anywhere without a mat while still delivering a serious burn," confirms Straw.

How long? 10 minutes.

2. Morning Pilates Moves

What: A gentle, full-body flow.

Why we love it: 'Lazy' doesn't have to equate to 'fast', but rather the focus with these kinds of workouts is intention. "This flow is designed to wake up your muscles and mind, ideal for busy mornings when you want a quick, energising start," adds Straw.

How long? 18 minutes.

3. 5 Minute Lazy Abs

What: A floor-based ab routine that targets the deep core with minimal movement.

Why we love it: "This is the ultimate ‘lazy girl’ go-to when you want to stay lying down yet still feel your abs working hard, all in five minutes," says Straw. "Important to note that I don’t suggest doing this on a bed as it will mess with the alignment of the spine; doing it on the floor will be much more effective."

How long? 5 minutes.

4. 5-Minute Arm & Abs Pilates Burn

What: A no-equipment, beginner-friendly flow focusing on arm and core toning through small, controlled movements.

Why we love it: It's hard to believe a five-minute workout can really make a difference, but when paired with other mindful movement as part of a balanced fitness routine, such as daily walking, these mini flows can pack a serious punch.

"It's short, requires minimal space, and uses bodyweight to create surprising muscle burn," adds Long.

How long? Five minutes.

5. 10-minute upper body Pilates workout

What: A gentle yet targeted session combining Pilates mat work with posture-improving moves.

Why we love it: It’s low-impact, joint-friendly, and easy to squeeze in before work or during a lunch break.

How long? 10 minutes.

Shop MC Approved Pilates essentials here

I’ve long suspected Hollywood might be the root cause of all social expectations—and, as such, social anxiety. Much as I adore the show, I think Sex and the City gave us an unrealistic idea of friendship, and Friends—well, let me just say that not once in my adult life have I breakfasted with my mates before work, and not through lack of want. At no other time do I feel the disconnect between the relationships that films conditioned me to expect than at Christmas. For decades—a century, really—pop culture has been peddling the idea that Christmas means one thing: family.

From 1945’s Meet Me in St. Louis to last year’s Nutcrackers (and all of the many iterations of Home Alone), Christmas films invariably cycle through the same tired tropes before ending with the realisation that there’s no place like home (I know I’m mixing film references here, but stay with me).

But if family Christmases are as magical as the movies would have you believe, why are Google searches for “going away for Christmas” up by 825%? Riddle me that, Santa. Virgin Experience Days ran a survey on how Brits will be Christmassing this year and found that 30% of 18–24-year-olds are opting for Friendmas, believing it to be more meaningful than a traditional family Christmas.

Dr Jo Gee notes that young adults are bucking the trend—and familial obligations—to prioritise experiences that align with their mental health and identity, viewing solo or alternative celebrations as acts of empowerment and self-care. “There is also an increasing emphasis on ‘chosen family’, in which meaningful friendships are seen as vital to wellbeing,” adds Dr Gee, nodding to the uptick in “no-contact” Christmases. “We also see people choosing to spend Christmas in a way that feels restorative.”

No wonder, then, that there are 39.8 million posts on TikTok under “spending Christmas alone without family”.

The reality is that Christmas means different things for different people and—crucially—at different times. You might’ve had the most picture-perfect Christmases as a kid and still want to opt out this year, and that’s fine (though it might not make it any easier to tell your family).

Whether you want to spend Christmas without family because it’s too difficult or you’d just rather go on holiday, consider this your sign that you’re allowed to spend the season your way.

Read on for seven simple, guilt-free steps on how to tell your family you’re not going home for Christmas.

1. Remind yourself why you’re going away instead of going home

The first step is to make sure you’re clear in your own mind about exactly why you’re choosing to go away instead of going home. Is it because you don’t get much time off throughout the year, and this is the only time you can get away? Is it because you’re spending time with your partner’s family instead, perhaps for the first time? Is it difficult to go home, either logistically or emotionally? It’s important to remind yourself of your reasons for going away so that you can’t be made to feel guilty about your decision.

2. Tell them ASAP

The longer you leave it, the harder the conversation will be, and the more upset they will be – not to mention it’ll be more of an inconvenience if they’ve already done all the food shopping and included you in their catering plans. As soon as you’ve made the decision not to go home, or as soon as your trip away is booked, tell your family.

3. Be honest (but gentle)

Honesty is the best policy. Don’t make up a lie that you’ll have to stick to forever, or blame it on money if that’s not the issue, as they might offer to pay. But perhaps be gentle with the truth – rather than saying you can’t face it because you can’t cope with the same arguments you have every year and it’s too stressful, maybe try something like “We wanted to try something new this year and treat ourselves to a holiday and some relaxation.”

4. Keep it calm

If they get angry, it’s because they’re probably feeling disappointed, or even abandoned, so give them some space, and be prepared for them to be annoyed. Don’t get defensive, but you don’t need to have a big apology speech prepared, just acknowledge their feelings and let them know that you understand that they’re upset.

5. Suggest alternatives

Suggest an alternative to the big day, so you can still spend time together and celebrate, without the pressure that Christmas day brings. Try saying “I know you’re disappointed, so how about we do something the week before/after Christmas so we can still see each other?”.

6. Get in touch on Christmas Day

Whether you’re relaxing by the pool, sitting by the fire in a ski lodge, or you’ve got an action-packed itinerary elsewhere remember to get in touch on Christmas day. A quick phone call, Facetime, or even just a text, will remind the family that you haven’t forgotten them.

7. Remember you can’t keep everyone happy

You don’t need to apologise for your decision to go away instead of going home, so be firm and stand by your choice, but be respectful. Some family members might be annoyed for a while, but remember that you’re putting your own needs first this time and you can’t keep everyone happy - and enjoy your holiday!

You'll likely know that vitamin D is not only good for you, but essential for bone, muscle, and nerve health, as well as for maintaining stable energy levels and mood. While we get the fat-soluble vitamin naturally in summer in the UK via sunlight, it's harder to get naturally come winter (thanks, weather).

While there’s a wealth of evidence to show the many benefits of getting your daily dose of vitamin D, a shocking 57% of Brits aren't getting enough of it - despite everyone in the UK being advised to supplement 10mg daily in the colder months, as per the NHS website.

So, why is vitamin D so important? Good question. "Vitamin D is one of the most important vitamins because it has an abundance of uses," says nutritionist for health and fitness app lifesum, Lovisa Nilsson. "It also enhances the body's absorption of other vitamins and minerals like calcium, iron, magnesium, zinc, and phosphate." Mel Wakeman, senior lecturer in Nutrition & Applied Physiology at Birmingham City University, adds that vitamin D "may also have roles in preventing health problems such as cancers, heart disease, diabetes, and viral infections."

Below, some of the country's top nutritionists explain what vitamin D is and why it's so important to supplement. Don't miss our guides to the best magnesium supplements, stress supplements and menopause supplements, while you're at it.

Supplementing Vitamin D in winter is key for mood and mental health - your guide

As we've touched on above, sunlight is our main source of vitamin D (although, it's always important to make sure you're using the best sun protection when soaking up those rare rays).

But what about during the winter months in the UK? "Spending 20 to 30 minutes between 11 am and 3 pm in the sun each day from April to September should enable us to make enough vitamin D to meet our requirements," says Wakeman. "But for the rest of the year, we have a much heavier reliance on other sources."

Symptoms of vitamin D deficiency, according to world-renowned dermatologist Dr. Howard Murad, include fatigue, muscle pain and weakness, weight gain, poor concentration, restless sleep, and headaches.

If you're worried, your GP can do a blood test to check your levels.

How else can a Vitamin D deficiency affect you?

Below, Doctor Clare Morrison of MedExpress reveals the five signs you might notice if you're deficient in vitamin D.

1. Dull complexion

"Much like all organs, skin needs vital vitamins to function properly, and vitamin D is one of them," shares Doctor Morrison. Noticed that your colouring is a little grey, your under-eye circles are darker, or your skin is lacking in its normal plump or supple texture? Then it might be time to opt for supplements.

"These are common signs that your skin needs more vitamin D, as it's essential for your skin cells to regenerate properly and remain healthy," she explains.

2. Acne or rosacea issues

As well as affecting the general appearance of your skin, vitamin D can reduce inflammation in your skin, which helps to fight certain skin conditions. "You may notice issues with acne and rosacea, as vitamin D can directly impact your blood insulin response," the doctor shares. "With the right amount of vitamin D, your inflammation levels will be lowered which will help with your general skin health."

3. Dry skin

One tell-tale skin sign of a vitamin D deficiency? Dry or itchy skin on your face. "This may occur on areas such as cheeks, chin and forehead, and in some severe cases, those with a deficiency may also develop eczema, this is thought to be caused by an immune system dysfunction," the expert continues. Case in point: studies have shown that vitamin D can be effective in its treatment whether the vitamin comes from direct sunlight, supplement or a topical skin application.

4. Sweating

Last but by no means least, an increase in the amount you sweat is considered one of the first signs of a vitamin D deficiency. "If you're sweating excessively, including on your face, upping your vitamin D could help," Doctor Morrison concludes.

How much Vitamin D should I be supplementing?

As per the NHS website and the Department of Health and Social Care, adults and any children over the age of four need to take ten micrograms (mcg) of vitamin D a day during the autumn and winter months.

Supplements are available to buy in health stores, like Boots and Holland & Barrett, and also in most major supermarket chains.

Is there such thing as too much Vitamin D?

The experts we consulted for this piece share that it's rare. "Vitamin D toxicity is uncommon and usually only affects people who have been taking vitamin D supplements well above the recommended dosage for several months," shares Wakeman.

Of course, if in doubt, do consult with your doctor if you have any concerns.

Am I at risk of Vitamin D deficiency?

Wakeman shares that any adults living in the UK should consider supplementing the vitamin, simply because we don't get enough sunlight during winter.

That said, according to the 2014 NICE (National Institute for Health and Care Excellence) guidelines, anyone on the list below is considered "at-risk" and so should definitely take a supplement. These include:

1. All pregnant and breastfeeding women
2. All babies and young children from 6 months to 5 years
3. Breastfed infants from one month of age (if their mother has not taken vitamin D supplements throughout pregnancy)
4. People aged 65 years and over
5. People who are not exposed to much sunlight
6. People with a darker skin tone.

Now, if you'll excuse us - we're off to stock up on vitamin D.

So, you’re going on your first holiday together. Congrats! You’ve advanced to the next stage of your relationship. Planning a holiday as a new couple can feel a bit like playing a game of Snakes & Ladders. There’s the potential to climb new heights, but there’s also the worry you’ll go tumbling back to square one.

Whether you’re planning a staycation or an indulgent wellness escape, booking a trip as a new couple is one of the relationship milestones new couples are most eager to reach. New research by TUI BLUE reveals over a third of new couples see their first trip as one of the biggest relationship tests. When you’re in the heady throes of the honeymoon period, it can be hard to think beyond buying some new sleepwear (or lingerie) or updating your luggage if you want to spare yourself the embarrassment of hauling a zebra-print hard-shell suitcase up the rope ladder of a romantic Cornish treehouse, as this editor once did.

Relationship Science Expert Paul Brunson (of Celebs Go Dating fame) says, “A first trip away together is an exciting but nerve-wracking step for most new couples. There can be anxiety about spending so much time alone together that it reveals potential annoying or unusual habits to one another... or even worse, the ick." Studies show major icks include discovering your partner has weird habits, seeing how messy they are, and finding out they Facetime their family every day, which personally, I'm on the fence about.

According to couples that have successfully navigated the choppy waters of a first holiday, not stressing over the small things and staying off your phone are the best pieces of advice for a happy trip (and life in general, if you ask me). Other tips include trying something new together and choosing activities based on your shared interests.

As I'm in no position to dole out advice, I called in another professional. Here's what travel expert Justin Chapman has to say about making your first trip together memorable—in a good way.

Expert-approved tips on how to survive your first holiday as a new couple

1. TALK IT THROUGH

Talk about what you want from the trip. If you’re a ‘lounging by the pool followed by late-night drinks’ person, planning a holiday with an ‘up early to explore the city and sightsee all day’ person can be tricky. Do you want a hotel or a homestay? If you’re looking for self-catering accommodation, will you share the responsibility of the cooking to keep it fair? Will they want to spend the whole time on the beach, or can you schedule some cultural activities? Ask plenty of questions to make sure you’re on the same page, and you can book something you’ll both be happy with to avoid disappointment when you arrive.

2. START SMALL

If you’ve never spent more than a couple of days together in one go, it might be best to start with a weekend staycation rather than a two-week trip to the other side of the world. A shorter break minimises the pressure a little, rather than diving straight into a long holiday, and is less of a commitment if problems do arise.

3. HAVE THE MONEY TALK

Discuss a budget that you’re both comfortable with, not just for the flights and accommodation but also for activities, sightseeing, and meals. Are you looking for extravagant boat trips and five-star dinners, or something more budget-friendly? Are you hoping for an all-inclusive, but they want a self-catering city break? It can be difficult if you earn very different salaries, especially in a new relationship where you may not have discussed finances before, but it’s important to be vocal about exactly what you can and can’t afford to avoid feelings of resentment.

4. BE FLEXIBLE

From last-minute detours to unexpected bad weather, it’s important to embrace flexibility when you’re forced to make changes to, or completely abandon, your perfectly planned schedule. The preferences you discussed beforehand might change when you arrive, and being open-minded to new activities and plans can reduce the stress and frustration of feeling stuck with an itinerary that isn’t working for either of you.

5. BOOK IN SOME ME-TIME

Sometimes, you just can’t compromise, especially on a shorter break with not enough time to do everything you’d like—and there might be an activity you’re desperate to do or a town they’d love to visit, and you’re just not interested. Scheduling some alone time for each of you to do what you want means you indulge in your individual preferences, give each other some personal space, and prevent arguments from feeling like you’ve missed out on things you want to do to accommodate them.

6. COMMUNICATION IS VITAL

Clear communication is key, especially in your first experience of spending so much time together. Be open about when you need some alone time or if you want to change the itinerary because you’re not getting what you need from the trip. Keeping feelings of boredom or discomfort to yourself to keep the peace can lead to resentment and ultimately erupt into arguments. Keep the communication going, not just while you’re away but also when you get home, so you can make your next trip even more perfect!

Googling, "what are microplastics?". By now, you'll likely have heard that there are microplastics in both the ocean and in humans, with recent studies finding microplastics in women's ovaries for the first time in history. The peer-reviewed paper published in the Ecotoxicology and Environmental Safety journal found microplastics in fourteen of the eighteen women's ovaries they tested.

So when did this start happening? And how?

Let's start with the basics of what they are. As Madhuri Prabhakar, eco-expert and Beat the Microbead campaigner, explains, microplastics are loosely defined as plastic particles that are smaller than 5mm.

Over several decades, microplastic pollution has been harming our oceans, soils, and bodies. One study found microplastics are in 80% of humans, and yet we're using more plastic than ever - according to Surfers Against Sewage, there are "approximately 51 trillion microscopic pieces of plastic [in the ocean], weighing 269,000 tons - about the same as 1345 adult blue whales or 500 times the number of stars in our galaxy."

To educate yourself on the dangers and how best to avoid them - keep scrolling. Below, our team of eco-experts explain how to deal with and avoid them in your day-to-day life. Don't miss our guides to calculating your carbon footprint and sustainable living, while you're here.

What are microplastics? Your guide

What's the definition of a microplastic?

As above - tiny, minuscule beads of plastic that can be found in our ocean, food, and even bodies. As Prabhakar explains, there are two different types.

1. Primary microplastics

Primary microplastics are the not-so-obvious sources of microplastic pollution.

"They are called primary microplastics because they are intended to be manufactured at microplastic size," Prabhakar continues. "Often, they're intentionally added to products such as cosmetics, personal care products, detergents, cleaning products, paints."

2. Secondary microplastics

Secondary microplastics are likely the ones that first come to mind when you think of microplastics - the tiny plastic particles. As the name suggests, they're simply bigger plastics broken down into tiny pieces.

Prabhakar explains that these are known as secondary microplastics because they became microplastics as a secondary purpose - they're never meant to become them, rather, as sustainability pro Ashlee Piper explains, they're the "byproduct of industrial plastic waste and consumer plastic materials breaking down into small pieces or even smaller particles."

Shockingly, they're usually found in the ocean and the air. "That's what makes these small particles so insidious - they're literally everywhere and unavoidable," explains Piper.

So, what are the side effects of microplastics?

Aka, should we worry about microplastics? "Absolutely," Piper tells us. "Plastic proliferation is one of the most challenging and harmful issues to people, animals, and the planet," she explains.

They've even found microplastics and still in-tact plastic bags in the deepest known part of the world, the Mariana Trench, which is 37,000 feet deep.

Are there microplastics in the ocean?

Yep - and the stats are quite shocking. "One in three fish caught for human consumption contains plastic", the Surfers Against Sewage website reveals. Prabhakar adds that microplastics are damaging to marine life because marine animals often mistake them for food.

Every day, approximately eight million pieces of plastic pollution find their way into our oceans, according to the OSPAR. While this is heartbreaking for the fish who feed on the plastic, it's also damaging for humans who eat the fish.

"They are passed along the marine food chain, and since humans are ultimately at the top of this food chain, we also eat these plastic particles," shares Prabhakar.

On top of that, plastic is very persistent, and once microplastics enter the marine environment, they're near impossible to remove, he continues. With twelve million tonnes of plastic poured into the ocean every year, it's no surprise microplastics have made their way into the human body.

Are there micrplastics in the soil?

So fish... and now soil, too? How? Simple - microplastics made it into soil through plastic mulches and other materials used in agriculture such as irrigation pipes, shares the expert. The tiny plastics can even enter soils through the plastic coating of synthetic fertilizers and seeds, as well as sludge and sewage, explains Ellen Fay from the Sustainable Soils Alliance.

Fay explains that even organic farming sometimes uses plastic instead of herbicides to suppress weeds, which can cause plastic remnants to remain in fields.

12.5 million tonnes of plastic is used in agricultural production annually - a stat which the Sustainable Soil Alliance is using to encourage the government to put industry measures in place (microplastics in the soil can be damaging to both planetary and human health).

"Microplastics in soils can enter the food chain through plant root systems and animal grazing - which may, in turn, have disruptive impacts on human endocrine systems," explains Fay. "These microplastics can also end up in our waterways through soil runoff."

Are there microplastics in humans?

Finally - yep, you guessed it - microplastics are in humans now, too. One study found that 80% of humans have microplastics in their bodies.

"Scientists from Vrije Universiteit Amsterdam published a study in the peer-reviewed journal Environment International, which shows that microplastics were found in almost 80 per cent of the sample of people tested," shares Prabhakar.

So, how? In Prabhakar's eyes, it's no surprise that humans have unintentionally infiltrated every corner of the planet and used it to our own advantage. The microplastics are an unwanted byproduct.

"Our recent study found that nine out of 10 cosmetic products contained microplastics," Prabhakar, who is also part of The Plastic Soup Foundation, shared with us.

Bottom line: microplastics have been found in many products, including seafood, water, fruit, and vegetables - and in both indoor and outdoor air, too. We eat, drink and breathe microplastics every day - so much so, plastics have even been found in human placentas and blood.

So, are microplastics harmful?

The question on everyone's lips. As Piper explains, plastic is everywhere, and it's becoming a part of our physiology as we consume and breathe it in - so is it damaging?

"Some plastics can contain carcinogenic compounds, while others can absorb unwanted chemicals, including heavy metals, polychlorinated biphenyls (PCBs), and pesticides that they then transit into our bodies," she continues. These have the potential to cause serious health issues down the line, but the research is limited as it's a new phenomenon.

Unfortunately, that's not the end of it, either. As microplastics are small enough to enter cells or tissues, they could cause inflammation, allergic response and even cell death. But bottom line? We simply don't know yet. "The fact is, we're so mired in plastics that we don't yet even know the full longitudinal impact of such exposure," Piper goes on.

Prabhakar agrees, adding that it's likely that microplastics can cause inflammation, DNA damage, and cellular damage, among others. But there are still many uncertainties, like how many microplastics are entering our bodies daily and to what extent these accumulate in our bodies.

How to avoid microplastics: 10 expert tips

1. Wash your clothes less often

Simple. Plus, when you do put them in the washing machine, make sure to wash them at a lower temperature, so they shed fewer microplastics.

2. Get a guppy bag

Alternatively, get a guppy bag or something similar to catch microplastics in your clothing (think polyester and other synthetics) from entering water systems when you do laundry.

3. Watch out for plastic in your beauty

To avoid microplastics in cosmetics, try downloading the Beat the Microbead app - it's free to use and the fastest way to know if your cosmetics contain microplastics. Or, read our Beauty Ed-approved list of plastic-free beauty, here.

4. Aim for non-plastic

Try to use non-plastic reusable products at home to avoid exposure to potentially harmful chemicals used in plastic products.

5. Track your plastic footprint

Our guide to tracking your carbon footprint will help, or download the My Little Plastic Footprint app, which aims to help you reduce the amount of plastic you use.

6. Buy natural ingredients

Try to opt for items made from natural materials like cotton, linen, or hemp in clothing and furnishings, and plastic-free when shopping.

When food shopping, this might include going for package-free bulk items you can refill with your own containers, items packed in metal, glass or paper, or items from the farmer's market with no packaging at all. Read our guide to the benefits of eating organic, here.

7. Eat less seafood

Another way to avoid microplastic consumption? Try and reduce your consumption of seafood. Much of ocean-bound plastic comes from plastic fishing nets, and shellfish have been shown to retain a significant amount of microplastics.

So whether you're looking to stop the plastic infestation at its source or avoid ingesting nano plastics, cutting seafood out can be helpful on both fronts. This vegan diet guide is full of handy transition tips.

8. Reduce your packaging

Another top tip: opt for items with no packaging or non-plastic packaging whenever possible, like shampoo bars, stainless steel safety razors, bamboo toothbrushes, and natural tooth tabs.

9. Reduce nanoplastics

Did you know? Regular vacuuming, dusting, and air purifying can help with the proliferation of microplastics in the air in your home.

10. Reuse your bottles and cups

With less than a third of all plastic in the UK recycled, one of the simplest things you can do is use reusable water bottles and coffee cups. Carrying a KeepCup often means you get a discount on teas and coffees, too.

April marks Earth Month, an entire month dedicated to celebrating the planet, reflecting on our own relationships with the earth we live on, and making steps towards changing our lifestyles to lower our carbon footprint - which is where this guide to greenwashing comes in.

Heard the sustainability buzzword and not sure what the term - which is bandied around the eco-sphere almost as often as plastic-free, zero-waste and, well, Greta Thunberg - actually means? You're far from alone. One Good Housekeeping Institute poll found that more than 85% of readers didn't know the meaning.

Greenwashing, by definition, is meant to be subtle and deceptive, pulling the wool over your eyes when it comes to best eco-friendly practices. Below, we've asked top experts to explain what greenwashing is, when it first started happening, and why it’s so harmful, plus the easiest way to identify a person or brand doing it.

Why is this important now? Well, as more and more celebrities do collaborations with fast fashion brands (we're looking at you, Kourtney Kardashian and Boohoo) and global warming gets worse, it's imperative that we all look at how we live and assess our actions. While sustainable living can feel overwhelming to start with, it really can be as simple as shopping with brands that aren't greenwashing and are genuinely doing their bit for both people and the planet. In short: choose the brands that are doing good, not the brands that are doing their best to look like they're doing good.

Keen to read about how you can differentiate between the two? Keep scrolling, and don't miss our guides to sustainable living, how to calculate (and reduce) your carbon footprint, and intersectional environmentalism, while you're here.

This Earth Month: your expert-led guide to greenwashing

What is greenwashing?

According to the Oxford English Dictionary, greenwashing is the "activities by a company or an organisation that are intended to make people think that it is concerned about the environment, even if its real business actually harms the environment." A common form of greenwash, they share, is to "publicly claim a commitment to the environment while quietly lobbying to avoid regulation."

Essentially it's a marketing spin or ploy by a business or person to make you believe they're invested in eco-friendly, ethical practices when the reality is quite the opposite.

According to Ben Mead, managing director for Hohenstein, a founding member of OEKO-TEX, it's simply the practice of falsely promoting an organisation’s environmental efforts. "Generally, the hallmarks of greenwashing include vague or unsubstantiated claims that give the organisation a false image of caring for the environment," he explains.

When did the term greenwashing come to be?

It's fairly new, beginning to be used widely in the early 90's post the Rio de Janeiro Earth Summit in 1992.

It was first recognised as an official term by the Oxford Dictionary in 1999, where it was defined as "disinformation disseminated by an organisation so as to present an environmentally responsible public image."

But, as Damian Soong, CEO and co-founder of B-Corp Form Nutrition highlights, the first use of the term seems to be in Jay Westerveld’s 1986 essay. "In the paper, he claimed the little cards you see in hotels encouraging you to reuse the towels are falsely promoted as an environmental strategy. In reality, it was designed to save work and costs," he explains.

Are there any famous examples of greenwashing?

"Probably the largest and most prominent example is the Volkswagen emissions scandal," shares Soong. In 2015, their cars were sold with a software modification in the Diesel engines which detected when they were being tested and changed the engine performance accordingly to improve environmental test results.

"Volkswagen admitted cheating emissions tests and had to recall and rectify over eleven million cars," explains Soong. "The scandal went on to encompass other carmakers including BMW and Mercedes-Benz."

Why is greenwashing harmful?

Well, aside from the obvious, greenwashing misleads and deceives you as a consumer. "It could lead you into thinking you're supporting products and brands that align with your own eco-friendly values when really, they don't," explains Mead.

In some countries, he points out, greenwashing is not only unethical but illegal. Things are moving forward in the UK, slowly but surely, with new anti-greenwashing laws coming into place. Both the EU Green Claims Directive and the UK’s Green Claims Code were designed to set out rules for businesses and further protect consumers. The Financial Conduct Authority introducing a new anti-greenwashing rule which will come into effect from May. That said, according to the Law Society, there is currently no legal definition of greenwashing in the UK, meaning often brands aren't held accountable.

Why is this all so important? Well, the knock-on effect of this deceit goes much deeper, shares Soong. "Ultimately, it means consumer attention, support and cash get diverted away from products and solutions with real credentials that make an impact on some of the world's biggest issues," he shares.

How to spot a person or brand greenwashing

It’s not always easy, Soong emphasises, but these six tips could help, next time you're not sure.

1. Look behind the buzzwords

You're looking for actual evidence that backs up any claims that a business is "sustainable" or "eco." "Sadly, these terms are not controlled, so anyone can use them," Soong explains.

Top tip: Look for stamps of approval from organisations such as B Corporation, or certifications such as Fair Trade or Cradle to Grave. There are many more making it easy for you to spot a legitimately eco-friendly business from a not-so-legit. B Corp brands are vetted for a minimum of six months before certification, with some assessment processes taking years.

2. Do your research

May sound hard, actually isn't if a brand is genuinely doing their bit to be eco-friendly. "Do your research and look for authenticity," Soong advises. "Ask yourself, did that plant based brand used to be dairy or meat brand? Maybe they had an epiphany, but more often than not it’s a sign of opportunism, rather than values," he shares.

Top tip: It never does any harm to ask a brand, if you're not sure on their eco credentials, shares designer Barbeline of Barbeline London, an eco-friendly brand known largely for their reusable wallpaper. "Just talk to whoever's promoting eco-friendly products: more often than not, if they're truly doing their bit, they'll be more than happy to tell you about it," she shares.

3. Use your common sense

Again, this one's an obvious one, but it's important. "Do you really think shipping water from Fiji could be sustainable?" asks Soong. "Or that "sustainable" fashion brand - where is it choosing to retail?"

Top tip: Often the answers are right in front of us. Trust your gut.

4. Rely on the right resources

There are a whole load of handy sites, books and social pages out there to help you on your eco journey. Soong recommends checking out the B Corporation Directory, and reading the following books.

5. Make sure claims are verified by a third party

Without third-party independent research, testing and certification, environmental claims are without credence, points out Mead. "Today, some of the biggest offenders include adjectives and messaging like 'sustainably made', 'clean', 'non-toxic,' and 'all natural'. They do not have universally accepted and clearly defined terms or standards," he explains.

Top tip: Check the website or label to see if a trusted third-party organisation has verified the brand’s claims. "Try to think about sustainability from a holistic perspective. Look for labels that cover the full spectrum of factors that go into being environmentally friendly," recommends Mead. That includes:

• Testing for harmful substances
• Environmentally friendly production
• Safe and socially responsible working conditions.

6. Make the investment

And, finally, know that sometimes, to shop with brands that don't greenwash, you do need to invest a little more. "If a product is cheap, it's probably because it includes an element that’s been shipped halfway around the world," shares Rob of COAT paint.

"That footprint isn't acceptable anymore. We have to understand that buying sustainable products and taking the sustainable approach is unfortunately still more expensive" he explains. "Be wary of buying super cheap," he recommends. "Be curious and don't be afraid to ask the manufacturer any questions."

Today is International Friendship Day, and already, my feed is filled with some of pop culture’s favourite friends and frenemies - Paris and Nicole, Bella and Kendall, and, of course, the women of Sex and the City.

Summer tends to whip up a flurry of social plans (as anyone who’s ever spent a summer—and a small fortune—wedding hopping can attest to), but it’d be amiss to assume this is true for everyone.

We’re in the midst of a loneliness epidemic, with over half of UK adults lonelier than ever, according to research from OnePoll. Nearly four million Brits experience chronic loneliness, so why does admitting this still feel taboo?

New research from Snapchat shows that 58% of women are more committed to prioritising friendships this year than romantic love. The platform’s research highlights a growing trend among young women to prioritise real friendships, authentic connections, and platonic love this year, so with that in mind, we caught up with manifestation expert, Moon Onyx Starr, to find out how to make meaningful connections.

1. SET INTENTIONS

To manifest the friendships you desire, you first need to be clear on what you are looking for. Take time to understand yourself, your values, and what you seek in friendships. Make a list of everything you desire in a friendship and the qualities you are looking for. Now look at your list – how many of these qualities do you possess? Your vibe attracts your tribe, so if you desire more high-vibe friends – is it time to raise your own vibration to match what you desire?

2. BE AUTHENTIC

To attract genuine friendships, it is so important to be your true, most authentic self. There is absolutely no one else like you and that is your superpower. It is time to drop the facade and get real. Embrace vulnerability, communicate honestly and share your authentic self with others.

3. PRACTISE SELF LOVE

One of the top manifesting secrets is self-love - if you don’t believe you can have what you want, it will not come to pass. In life, you attract what you think you deserve, and this includes your friendships! Self-love is key to manifesting amazing friendships.

4. IDENTIFY PATTERNS AND RED FLAGS

Reflecting on past friendships can help you to identify patterns and recurring challenges or conflicts. Remember, self-reflection is a powerful tool for personal growth. Take note of any red flags that appeared in friendships that didn’t stand the test of time.

5. PRACTISE GRATITUDE

Whatever you are grateful for will grow. Gratitude is the number one secret to happiness and increased quality of life. The Law of Attraction emphasises that what you focus on expands. Gratitude shifts your focus from what you lack to what you have, helping to attract more positive experiences in your life. So, to manifest meaningful friendships and deepen your existing ones, start by appreciating the friendships in your life.

Today is Valentine’s Day - a holiday that’s supposed to be about love but makes a lot of us feel pretty shit. In our increasingly events-oriented society, Valentine’s is no longer a 24-hour occasion; it’s a month-long parade of heart-shaped snacks, presents posted to Instagram, and carefully coordinated couples’ photos.

For others, it can feel more like an assault cause. Bianca Neumann, Head of Bereavement at Sue Ryder, says she speaks with many people who spend the entire month avoiding stores and supermarkets for fear of being met with aisles stuffed with teddies, flowers and pink fizz.

You don’t have to have lost a partner to experience a sense of grief and heartbreak around this time, but it can be especially cruel for those who are facing the holiday without a loved one by their side - whether that love was romantic, platonic, or familial. 

Loving takes many forms, and so does grieving, but here are some starting points from Bianca to help you show up for yourself and make the day a little easier.

Celebrate the love you have

“Valentine’s Day has evolved past just being a day for couples; we now have Galentine’s Day and Palentine’s Day celebrations that help people celebrate their love for their friends and family. So, on this Valentine’s Day, in the face of absence and loss, try to celebrate the love that surrounds you in your friends and family."

Reflect on your partner’s love

“Just because your partner is no longer with you, it doesn’t mean you can’t remember how their love made you feel. It can be painful, but it can also be a way of remembering them in a different light and focusing on the good times that made you who you are today. We don’t have to make feelings go away when someone has gone; we have to explore them gently and at our own pace."

Do something to remember them

“If you want to feel closer to your loved one, you could do something you used to do together to remember them. That might be a meal from your favourite takeaway or a walk you liked to do together. It might help to bring along a friend or family member, too, in case you don’t want to be alone."

Write it down

“Sometimes, getting our feelings out on paper can help us process the complex emotions we are feeling. Writing is a way of validating your emotions and feeling closer to your loved one, even though they’re not there with you."

Know that you're not alone

“You may feel like everyone in your life is celebrating with a partner, but know that you are not alone. It’s useful knowing that there are other people whose partner has gone out there who understand. Don’t hold it all in."

Do what's right for you

“If you are really struggling with the thought of Valentine’s Day, you could ignore the day completely. Take the day off work if you can, delete your social media for the day and do things that make you happy – maybe that’s baking, watching a Netflix show, going on a walk, or simply having a lazy day."

The truth is the day will be full of different feelings. There will be many firsts without your partner, this Valentine’s Day, remember to be loving and kind to yourself.

How do I support a loved one who is grieving?

“If someone you know is grieving, remember to check in on them - people can find it difficult to reach out when they are grieving. Perhaps you can send a card or care package. It’s easy to show the people around us that we care, yet when someone is grieving, many people are so scared of getting it wrong that they do nothing."

Gucci Cyber Monday deals aren't easy to find, especially as the house themselves famously don't participate in the shopping event. However, if you know where to look, you'll be able to find some discounted items this weekend, whether you're after  handbags, perfumes or sunglasses.

Gucci Cyber Monday quick links:

• Gucci Black/Red Marmont Shoulder Bag - Was £2,370 Now £1,799 (25% off) at BrandAlley
• Gucci Blue/Brown Super Mini Dionysus Shoulder Bag - Was £2,020 Now £1,499 (26% off) at BrandAlley
• Brown Gucci GG Canvas Crossbody Bag - Was £1,061 Now £759 (29% off) at BrandAlley
• GUCCI Nouvelle Vague square-frame tortoiseshell acetate sunglasses, was £395 now £276.50 | Net-A-Porter
• Gucci Flora Gorgeous Gardenia Eau de Parfum 100ml, was £124 now £105.40 | Harvey Nichols

Do Gucci do Cyber Monday sales?

Gucci notoriously never offer discounts or have sales but other retailers who stock Gucci do. Gucci handbags aren't the easiest to find in the sales, but if you aren't bothered with them being new season, then you can sometimes find them on BrandAlley or second hand on vintage resale sites.

A lot of stores do have Black Friday discounts on Gucci eyewear and perfume though. Here are the best Gucci deals I've found so far.

Shop the best Gucci Cyber Monday deals now: 

Does Gucci have Cyber Monday sales?

Again, Gucci doesn't officially participate in Cyber Monday (which falls on Monday 27th November 2023 this year), but the likes of Net-A-Porter, Selfridges and Liberty, who all stock the label, usually do. Discounts will vary per brand though.

By now, you'll likely have seen the rumours circulating about Jonah Hill and ex-girlfriend Sarah Brady.

Two years since they first confirmed their romance, Brady has accused the Superbad actor of "emotional abuse," sharing a number of alleged text exchanges between the pair. 

Over the course of their relationship, the surf instructor claims that the actor asked her to remove images where she's in a bikini from her Instagram (She purports he text her: "Respect however you want to live your life you only get one. Sort of done with explaining myself" and then asked her to choose a photo that "wasn't your a** in a thong.”). 

He also said he'd "made his boundaries clear" and it "wasn't his place to teach" the surf instructor what behaviour would satisfy him. “You refuse to let go of some of them and you’ve made that clear and I hope it makes you happy,” he apparently text her.

In other text exchanges, Brady claims that Hill listed his personal “boundaries for a romantic partnership."

They constitute: “Surfing with men; boundaryless [sic] inappropriate friendships with men; to model; to post pictures of yourself in a bathing suit; to post sexual pictures; friendships with women who are in unstable places and from your wild recent past beyond getting a lunch or coffee or something respectful."

Sharing with her followers, she wrote: “This is a warning to all girls. If your partner is talking to you like this, make an exit plan. Love y’all! Call me if you need an ear.”

In another post, she shared: “I too struggle with mental health but I do not use it to control [others] like he did to me."

While Hill is yet to respond to the accusations and it hasn't been confirmed the texts are legitimate, if they are, it's a clear example of a toxic relationship. So, what constitutes "toxic" behaviour? Good question. "The relationship usually starts out great and you'll likely be showered with gifts and compliments - also known as love-bombing," Elaine Parker, founder of Safer Date, explains. "Then, things quickly change."

Has your partner ever started controlling who you see, isolating you from family and friends, checking your phone to see who you've been talking to, or withholding money so you can't go out? "These are all signs of a toxic relationship," explains Parker.

Sadly, research from The Daily Mail found that 60% of us choose to stay in unfulfilling relationships. Similarly, one in three women is thought to have experienced some form of physical violence by an intimate partner.

Worried you might be in a toxic relationship yourself? Here, Parker explains the five warning signs to look out for. Don't miss our guides to how to spot negging, coercive control and quiet quitting, while you're here. 

Your guide to a toxic relationship

Toxic relationships come in many forms, but the main signs to look out for, Parker explains, are:

• Controlling behaviour
• Lack of trust
• Jealousy
• Financial control
• Isolation.

Why do those in toxic relationships struggle to talk about them?

For friends and family on the outside looking in, they just want to see their loved one happy without upsetting them, shares the CEO.

"Telling a friend that you have concerns about the new love of their life could destroy the relationship. It’s a really difficult conversation to have, but it’s such an important one," she continues.

5 ways to speak to your friends about a toxic relationship

Telling a friend or family member that you have concerns about their new partner is an extremely difficult thing to do. The last thing you will want to do is upset or alienate them – especially when they may seem really happy – but it’s so important that you do not ignore your feelings.

1. Don't ignore your feelings

First things first: always trust your gut. "If you feel something isn’t right and you are concerned, please don’t ignore it."

2. Start by talking

Next step: open up. "Talking is definitely the right place to start," shares Parker.

3. Or if you can't, write it down

Writing about this topic is also a way to communicate your concern or broach whether your friend is experiencing a toxic relationship.

"Whether you’re stuck in a dangerous relationship or you’re a friend or family member desperately wanting to voice your concerns but not knowing how to do so without upsetting anyone, it can be a softer way to help," she goes on.

4. Use Clare's Law

Do you really feel that it is too difficult or that your friend won’t listen? Try Clare’s Law.

"Clare’s Law was set up in 2014 to let people find out if their partner, or a friend’s partner, has a history of domestic violence," explains Parker. "Some of my friends and family have told me that they tried to tell me their concerns about my ex-partner. I clearly didn’t listen or agree, but if a Clare’s Law check had been done, there’s simply no way I could’ve ignored all of the information the police had stored. The domestic abuse, violence, stalking….it was all there to be found."

Where to start? You can request a Clare’s Law check through your local police force by visiting a police station, phoning 101 or contacting your local police via email. "Most police forces also have an online application process available through their websites," she continues. "The process is very simple – I used it a couple of years ago for a friend who had met someone online and I recognised so much of her new partner's behaviour. It turned out that he had a history of child abuse and she was in danger of having her own daughter removed from her care if she stayed with him."

"Yes, it was an awkward conversation to have, but I’m so pleased that I did it and she was able to end the relationship without him discovering the checks."

5. Make sure you can offer them the right support

And finally, know that when you do broach the topic, you'll need to be able to offer the right support, too.

If you need support or need to know how someone else can get the right support, try the following:

• Women's Aid: Email helpline@womensaid.org.uk
• The Freephone National Domestic Abuse Helpline run by Refuge: 0808 2000 247
• Men's Advice Line: 0808 8010 327
• ManKind: 0182 3334 244
• Galop: 0800 999 5428
• Karma Nirvana: 0800 5999 247
• Respect: 0808 802 4040.

"The relationship moved quickly - but why didn't I see his toxic traits?"

Elaine Parker founded Safer Date after she survived an abusive relationship. Here, she shares her story. 

"I started using dating apps online in 2016. I had been a single parent for years and I was terrified of dating again. Despite my strong sense of independence and good social circle, I felt as though something was missing from my life. A few of my friends met their partners online and are still very happy with them to this day, so I decided to give it a go."

"I tried a very popular free dating site thinking I had nothing to lose. I chatted to a few people. There was a mix of strange, boring and downright weird folk on there, but then I received a message from someone that stood out. He was charming, asked about me, and could actually hold a conversation, and that’s where it all began."

"To cut a long story short, we met up for our first date, clicked, and I felt on top of the world. I literally had no idea that what I was experiencing was a thing called "love bombing." I’d never even heard of it."

"Unfortunately, it worked. The relationship moved quickly. He moved in and we later got engaged. It was only on the night of our engagement party that his true colours really emerged and from there it went from bad to worse. I then had to endure domestic abuse, sexual assault, rape, stalking and harassment. What makes matters worse, he had a long history of domestic abuse and was very practised at this behaviour, yet still, unbelievably using dating apps."

"He’s now in prison for what he did to me, but why didn’t I see his toxic traits? Did anyone else see them? Did they try to tell me? It’s such a difficult conversation to have, but it is so important, so I want to explore different viewpoints to help anyone else in this kind of situation."

If you or someone you know is experiencing abuse, contact Women's Aid and connect to a support worker with its new instant messaging service.

Public service announcement: it's hot out, with temperatures looking set to hit 32 degrees in certain parts of the UK this weekend. Considering running in the heat or getting an outdoor workout in? You should read this first.

A stark (and sweaty) reminder of the impending climate change we're facing, this weekend's heatwave likely won't have caught you by surprise. It's been hot in the UK for a few weeks now, but if you're still considering lacing up and working out outside, it's worth reading what the experts have to say about attempting to hit your mileage in the heat. Because spoiler alert - heat impacts your body more than you might think.

There are a whole host of benefits of running, from improved cardio fitness to lower levels of mental health disorders like anxiety and depression. That said, when temperatures soar, it might be worth considering heading to your local gym, where air conditioning can keep your body temperature regulated.

Below, we've picked the brains of Christian Allen, an expert at Runners Need. He studied Sport and Exercise Science at St Mary's University and has plenty of thoughts (and tips) for running in the heat.

Keen to read more running-related content? We've got top running tips for beginners, plus expert-approved ways to make running for longer seem easy, and training tips for running your first marathon. Rather focus on shorter distances? Don't miss our guides on how to improve your stamina or a top athlete's 10K training tips.

Considering running in the heat? Your expert-led guide

Did you know? A temperature difference of just 5°C can alter your running pace by up to three per cent. The extra 10 degrees or so we're experiencing during this weather could impact your running pace by a huge 9 per cent.

Still keen to run outdoors? Allen's tips will help you avoid illness.

1. Take it extra easy

First things first: don't go out pushing the pace if the weather's hotter than usual. You'll likely end up feeling nauseous.

"To make sure that doesn’t happen, take it extra easy and don't test your limits," advises the expert.

That means taking at least 30 seconds per mile or km off your usual pace. Trust us on this one.

2. Be mindful of your shoe choice

You likely won't have thought of this one, but Allen maintains that it's important. "Your shoes are your most important piece of kit, no matter what time of year it is, but this is especially important when running during the heat," he explains.

Why? Well, shoes that are too tight will constrict your feet and result in blisters, only exacerbated in hot weather. Similarly, making sure that your running shoes are made of breathable fabrics is important. Allen advises opting for shoes with mesh vents on top to boost airflow, too, to keep your feet from overheating.

Our tried and tested round-up of the best running trainers might help.

3. Don't wear thick socks

Obvious but important, as socks are another key factor for preventing any pain or blisters when running.

"Wearing technical socks designed specifically for running will reduce your chances of soreness and rubbing, especially in high temperatures," explains the expert. "Running socks are made from sweat-wicking material that pulls the sweat away from the skin – well worth the investment during hotter months."

4. Avoid cotton

FYI, when it comes to running clothes, cotton is a big no-no, shares Allen. "Not only does the material trap heat, hindering your body’s ability to cool down, it also soaks up sweat, keeping the moisture against your skin and increasing the chance of chafing," he warns. (Chafe creams at the ready).

Instead, he advises looking for kit that has:

• Mesh ventilation for airflow
• Seamless construction to avoid rubbing
• UV protection to shield skin from the sun’s rays.

He also adds that, while it might seem counterintuitive, long-sleeved and ankle-length base layers can be beneficial for running in the sun. Why? Because "the moisture-wicking material takes the sweat away from your skin, as well as protecting your skin from UV rays."

Do note, though: it's advisable to avoid dark colours as they absorb the sun’s heat more easily. "Instead, opt for light colours – especially white – as they reflect the light and keep you cooler," he recommends.

5. Hydrate, hydrate, hydrate

This one's important. "Whether it’s a handheld water bottle, a hydration belt that fits around your waist, or a hydration pouch that sits in your running backpack, it's key to stay hydrated on your run," he shares. "This is particularly important when running during the heat as your body sweats to keep you cool, meaning you lose a considerable amount of water."

6. Replace your electrolytes

On that note, if you’re running for more than an hour or training for big events, it’s important that you drink more than just water to replace fuel and electrolytes. "This can be in the form of sports drinks or hydration tablets and gels," he shares.

7. Plan your route

Planning on just heading out and seeing where your feet take you? Don't.

"It’s key to make sure you plan your running route or do one that you already know so that you can pick up some more water on the way if needed. It’s always best to be prepared - even more so in the heat," Allen advises.

Our round-up of the best running apps might come in handy here.

8. Wear lots of sun cream

It's always important to protect your skin from the sun, and this is extra important if you’re heading out for a run.

Also note: sure, you might not be going for a dip, but waterproof sunscreen is essential. "As your body sweats, non-waterproof sunscreen will wash away, not only irritating your eyes but also washing away SPF protection," the expert explains.

Read our guides to the best facial sunscreen and best suncream here.

9. Don't forget sun-shielding accessories

Make sure you've got the right kit to protect both your eyes and face from the sun.

For sunglasses, top tip: make sure they have UV protection and look for extra grip around the nose (to stop them from sliding down in the heat), too.

Sports caps are great not only for keeping the sun out of your face but reducing sweat from trickling into your eyes, too. When it comes to picking one for your runs with all summer running gear, look for mesh panelling for extra breathability, advises Allen.

10. Listen to your body

And finally, trust your gut - if you're not comfortable running in this heat, don't. If you think you are but feel light-headed, nauseous or at all different to normal mid-run, rest in the shade for a while and then walk home. Missing a run doesn't matter, but making yourself sick does.

Look at it this way: if you go out and give yourself heatstroke, you won't be able to train for a week or so, which will impact your fitness more than skipping one run.

Decide to skip your run altogether? Why not head to the air-con gym and try a strength training for running session, instead?

Walk into any gym and you’ll be sure to spot a rack of dumbbells waiting. But why are they such a popular gym staple and what exactly are they good for? Well, given that a dumbbell exercise adds external load to the body during movement, they’re an excellent way to make your workout a bit more challenging.

So, what are dumbbells? Good question. In short, they're a piece of weight training equipment that has weight at each end, stereotypically used two at a time (one in each hand) for muscle-building.

Celebrities such as Rihanna, Sarah Jessica Parker and Kourtney Kardashian and athletes spanning Simone Biles, Tia-Clair Toomey and Dina Asher-Smith don't need telling - they're already incorporating dumbbells into their workout routines. 

Why? Because research - including this recent study published in the Scandinavian Journal of Medicine and Science in Sports - has shown that even brief dumbbell workouts can lead to a significant boost in muscle strength.

Ready to learn a bit more about the do-all piece of kit? Keep scrolling, and do check out our guides to home workouts, weight lifting apps, and gym workouts, while you're at it.

Dumbbell exercises: your guide

What are dumbbells best for?

So we've established that no matter your gym anxiety, dumbbells are relatively easy to use - but what other perks do the weights offer? "The beauty of using dumbbells is that the variety of exercises is endless," says personal trainer and fitness coach Caroline Idiens. She loves the fact that dumbbells are an uncomplicated piece of kit that challenge your core stability and balance via weight lifting exercises, as opposed to a machine in the gym. 

“It’s easy to add heavier dumbbells as you progress for the extra challenge in your workouts,” adds Idiens. They're also useful for building strength and toning muscles by adding resistance to movements, as well as helping with flexibility and stability in muscles and joints, she adds.

Another great benefit, as Idiens points out, is that you can use dumbbells to isolate just one muscle group, such as your biceps in a bicep curl. Keen to target more than one muscle group? You can choose a compound movement such as a squat or press. “This makes the exercise much more functional and builds strength in movements which we do in daily life,” she explains.

Lucy Campbell, a personal trainer and Nottingham-based CrossFit coach, is also a fan of dumbbells for their versatility - "you can use them for home or gym workouts," she points out.

Rugby World Cup winner and former England star, Kat Merchant agrees, adding: “The weights section of the gym can be a pretty intimidating place for many women, but dumbbells are a fantastic introduction for beginners.” Not just that, they're hugely beneficial for experienced athletes and trainers, too. 

New to the weights section and not sure how much weight to start lifting? Try this: She suggests starting light on the weights and tracking your progress over time as you work your way up.

Dumbbell kit to invest in for home

10 best dumbbell exercises to try, according to an expert

Dumbbells can be used really effectively for chest, triceps and biceps exercises,  Merchant explains.

Campbell recommends using dumbbells as part of your weekly weight training  (the NHS recommends two sessions a week). She thinks they work best when performed as part of a compound exercise, such as squats or deadlifts, or in a conditioning workout, when used for movements such as snatches and clean and jerks.

The below dumbbell exercises are recommended by Campbell, the second British female ever to go to the CrossFit Games.

You can try them on their own or all together as a workout - just be sure to aim for the correct form and technique to prevent injury. Happy squatting. 

1. Goblet squat with dumbbells

A great option for working the glutes, quads and hamstrings, it’s also one of the best dumbbell exercises for working the lower body, shares Campbell. She advises holding one dumbbell in both hands, adding: “It’s great at helping people keep their chest up when performing the squat.”

How to? Hold a dumbbell vertically at the top of the weight with both hands and stand hip distance apart. Then, keeping your knees aligned over your toes, squat towards the floor, engaging your core and shoulders. Drive through your heels to your starting position and repeat.

How long? Aim for 45 seconds.

2. Romanian deadlift (RDL) with dumbbells

Another top dumbbell exercise which really targets the hamstrings, says Campbell, the RDL is a deadlift with a slight bend in the knee.

How to? Again standing with your feet hip width apart, hold a dumbbell in each hand and rest them at your hips. Squeeze your shoulder blades together and drive your hips backwards, hinging at the hips to lower the weights to your knees (in front of your thighs). Drive through your heels to initial position and repeat. 

How long? Aim for 45 seconds.

3. Step ups with dumbbells

This dumbbell exercise puts your glutes, quads and hamstrings through their paces. “Adding a weight to a box or bench step up is a fantastic way to help build your glute strength,” shares Campbell.

How to? This one's pretty self-explanatory - hold a dumbbell in each hand on either side of your body. Then, bracing your core and shoulder blades, step up with one foot onto a box in front of you. Make sure to push through the leg on the bench to work your leg muscles and glutes. Return to your initial position and repeat. Do note: Ensure the step is stable before trying this.

How long? Aim for 45 seconds.

4. Dumbbell lunges

“This is one of the best exercises and most challenging exercises for your lower body that also feels like cardio when you’re doing them,” says Campbell. Again, they really work your glutes, quads and hamstrings.

How to? Holding a dumbbell in either hand on each side of your hips with the weight facing forwards and the inside of your wrists facing your body, place one foot forwards. Then, lower your glutes towards the floor, bending your back knee. You want your thigh to be parallel to the floor. Step the leg back and repeat.

How long? Aim for 45 seconds.

5. Overhead tricep extension

This one does what it says on the tin - it’s one of the best exercises for the triceps. “Use one dumbbell to pull the weight over your head, either as a single or dual arm movement to target the triceps,” explains Campbell.

How to? Sitting on a bench, hold one dumbbell with both hands behind your head. Slowly bend both elbows and lower the weight downwards, engaging your core and shoulders. Return and repeat. 

How long? Aim for 45 seconds.

6. Dumbbell bench press

You can perform this on the floor or bench, but will get a greater range of motion on the bench, says Campbell. This dumbbell exercise will really get to work on the pecs, triceps, biceps and shoulders. 

How to? Lying on your back on a bench with your feet on the floor, hold a dumbbell in each hand. Raise them above your shoulders with your palms facing your feet.  Then, lower them towards your shoulders, bracing your core and biceps. Return and repeat. 

How long? Aim for 45 seconds.

7. Dumbbell shoulder press

“For a full range of motion, perform these so the dumbbell start and ends on your shoulders,” advises Campbell. This is another dumbbell exercise that’s great for shoulders, triceps, biceps and pecs.

How to? Start sitting on a bench with your back against the back of the bench. Hold a dumbbell in each hand at shoulder height, palms facing forwards. Bracing your core and arms, push the weights up until your arms are straight. Return and repeat. 

How long? Aim for 45 seconds.

8. Bent over row

“I like performing these as a single arm movement as a three-point setup, resting one hand on a bench or box and keeping my back straight,” shares Campbell. As you can imagine, it’s a top dumbbell exercise to work the muscles in the chest and back.

How to? Start by standing with a dumbbell in each hand, palms facing towards your body. Bending your knees and hinging at the waist, row the weights into your body, making sure to keep your core braced, shoulders engaged and back straight. Return and repeat. 

How long? Aim for 45 seconds.

9. Dumbbell clean and jerk

This is a form of getting the dumbbell from the ground to overhead in two movements, explains Campbell.

How to? Start by bringing the dumbbell from the floor to your shoulder. Then, with your core and shoulders braced, push the dumbbells from your shoulder to over your head, with both arms fully extended. Return and repeat. 

How long? Aim for 45 seconds.

10. Dumbbell snatch

Last but by no means least, this is another form of getting the dumbbell from ground to overhead but in one movement, explains Campbell. Both are commonly used in Crossfit workouts, and are slightly more advanced dumbbell exercises than the rest in this round up.

How to? Start by standing with your feet hip-width apart and a dumbbell between your feet. Lowering down into a squat position, grab the dumbbell with one hand and raise it to your waist, then pull it up so it sits near your shoulder. Flipping your elbow, press the weight above your head. Return and repeat. 

How long? Aim for 45 seconds.

Keen to go ahead with a full workout, rather than individual exercises? We recommend giving this lower body dumbbell workout a go.

If you're Googling, "my boyfriend is depressed," chances are, your partner is struggling with their mental health and you're looking for supportive yet subtle ways to show them you're there.

We've covered how to know when it's time to get mental health help, the link between exercise and mental health, and how to know when to opt for therapy, including online therapy. But knowing how to help a boyfriend who's depressed can be a challenge in and of itself. 

Trigger warning: discusses themes of suicide. 

That said, you're not the only one who wants to know. Even the world-famous Justin Bieber has faced his own mental health struggles, sharing that he spent several years feeling "really, really suicidal."

While he's now on the road to recovery and "healing", it's a stark reminder that even those who appear to have everything - money, fame, a relationship - can still struggle. Mental illnesses can affect everyone, from all walks of life.

Speaking on the In Good Faith podcast with Chelsea and Judah Smith, Bieber's wife Hailey added that she made the choice to "stick it out" to support her husband during his mental health struggles, adding: "I made a decision. I know for a fact that I've loved this person for a very long time and now would not be the time to give up on him."

She continued: "I just wouldn't do that to him. Imagine abandoning somebody in the middle of the worst time of their life, potentially."

"I'm not that type of a person. So I was going to stick it out no matter what the outcome was going to be."

Justin encouraged any fans feeling the same way or struggling with their mental health to reach out to friends, family or a medical professional. We've also spoken to out to top experts to get their take on how to help a depressed boyfriend, if you're in a relationship with someone who's struggling. 

How to help a boyfriend who's depressed: 7 key steps

Interestingly, more women will suffer from some form of mental health condition in their lives than men - one in every five, as opposed to one in every eight - but sadly, far more men take their own lives as a result of said mental illnesses.

According to the Office for National Statistics, three in four suicides (76%) in the UK are carried out by men, making suicide the largest cause of death for men under 35.

That said, according to Nathaniel Smithies, founder and CEO of PlusGuidance - an online counselling service - seeing your loved one struggle with their mental health can leave you at a loss as to what to do and how to help. "Your boyfriend may feel distant, uninterested and at times even agitated, but you mustn’t put too much pressure or blame on yourself for how he’s feeling. Equally, you mustn’t blame him for how he’s feeling, either," he continues.

Like helping someone who's suicidal or talking to any loved one who's struggling, it's a process that will affect you and your general wellbeing, too, so remember, practicing self care is key to being able to support others.

Keep reading for some simple steps you can take to help a boyfriend if he's depressed. And remember - you are not alone.

1. Communication is key

"A key warning sign that your boyfriend is dealing with depression or anxiety is noticeable lack of communication," shares Smithies. He advises not letting this worry you, but talking to your partner and letting him know that you are there for him.

"Not every conversation has to be about how he is feeling, as that can feel claustrophobic. Open-ended questions are a great way to get him to tell you how he's feeling - plus what you can do to help," he explains.

"By avoiding questions that require yes or no answers, it gives him the opportunity to talk about what’s really on his mind. When your boyfriend recognises that you can communicate without any pressure, he may confide in you more often."

2. Be gentle

Remember that it's important to generate open and relaxed conversation with your loved one.

"On a good day, your boyfriend may want to speak openly and frankly about his feelings, but on other days, he may just say a few words or seem very defensive," Smithies explains.

Top tip: actions sometimes speak louder than words. "If you pressure him, he may withdraw and not answer at all. Sometimes, you don't even need to speak - a hug can sometimes say far more than a list of questions," he continues.

3. Don’t overthink things

Seeing anyone you love suffer will likely impact you. "This is completely natural," shares Smithies.

Bottom line: there’s no way to know the exact causes of his thoughts or behaviour, so there's no point getting worked up or anxious trying to guess," he warns.

Naturally, this is easier said than done, but do know that studies indicate that male sufferers of mental health problems, like depression or anxiety, show their emotions through angry or seemingly irrational outbursts. "Try your best not to take it personally if this happens, and remember that his behaviour may very well be irrational, but is caused by an underlying issue - not directly by you," Smithies shares.

4. Respect their feelings

Remember, if your boyfriend confides in you, he's made a leap into the unknown.

"It requires bravery for anyone to speak out about how they are feeling - most of us have some sense of fear about how other people will judge us for it," Smithies shares.

5. Remind him of his value

When dealing with depression or anxiety, a key symptom is a skewed sense of reality."This perception will establish certain negative core beliefs about oneself, such as 'nobody loves me' or 'I’m useless.'," Smithies explains.

By gaining an understanding of these negative core beliefs, you can keep reminding him, with evidence, that these beliefs are not true. "Subtle reminders such as writing notes or complimenting him will go a long way," he suggests. "You may feel that he isn’t listening or it won’t make a difference, but it really is a glimmer of light in what is a very dark place for him."

6. Little gestures go a long way

When depressed, the smallest of tasks can seem like an enormous challenge. "Even getting out of bed can seem unachievable," explains Smithies.

Top tip: it’s easy to get caught up in helping your boyfriend with big gestures, but you shouldn’t underestimate everyday tasks. Even something like making dinner will take a huge amount of weight from his shoulders, the CEO says.

"Encouraging him to engage with these tasks is important too, but don’t be resentful if he doesn’t react," he advises.

7. Remind him that help is out there

Knowing how to help a depressed boyfriend can feel overwhelming, but try and remind your boyfriend that, now more than ever, talking about mental health issues is encouraged and accepted. A problem shared is a problem halved, right?

"Telling him that you love him, that he is worthy of support, and that he is no less of a man to accept help is also important," shares Smithies. "Let him know that it’s normal now for men to seek help to move past their problems more quickly - talking to a therapist who is qualified specifically to deal with depression and anxiety could really help," he explains.

It's worth stressing that therapy also offers a confidential space where your boyfriend can get support from a professional and objective source. "As much as we all want to help our loved ones, it’s important to remember that it is impossible to be unbiased and objective in the way we communicate with them," Smithies concludes.

Remember, Samaritans is open 24 hours a day, 365 days a year. Simply call 116 123 or email jo@samaritans.org. Whether you're struggling or someone you know is, their experts are there to help.

There’s nothing quite like stepping out of the salon with a fresh blow dry. Problem is, can you replicate it? Many of us struggle to get that salon-worthy look and feel when attempting it at home. 

However, we believe that armed with the right knowledge and tools (particularly the best hair dryer and heat protection spray), you can absolutely get the blow dry of your dreams at home. That’s why we’ve called in some of the best experts in the industry to give up the low-down on exactly how to blow dry your hair—no matter your hair type. 

What to know before blow drying? 

Although blow drying is individual from person to person, there are a few good rules of thumb to follow. “Using the right products for protection and style is key when it comes to blow dry heat styling,” explains legendary hairstylist, Sam McKnight MBE. You don’t want to begin with hair that’s dripping wet as this can cause loss of moisture during the process. “Gently towel dry [the hair] as much as you can, always use a blow dry heat protection product before and dry [the section] a little before using a brush on each section,” Sam adds. 

Next up, choose your tools. You’ll want a good quality hair dryer to get the job done without singeing your lengths. We love the Dyson Supersonic and ghd Air Hair Dryer. And you also need a decent round brush; we like the Moroccanoil Ceramic Round Brush and Denman DHH1 Small Head Hugger. 

If you find the idea of holding the hair dryer and round brush at the same time near impossible, get yourself a hot air brush like the Dyson Airwrap, Babyliss Hydro Fusion Styler or Amika Blow Dryer Brush. 

How to blow dry straight and wavy hair? 

The struggle with straight hair (especially if it’s particularly fine) is that “the hair goes limp and sticks to the scalp—it’s often crying out for volume,” says Ricky Walters, founder of Salon 64. For this reason, starting with a volume spray throughout the hair is crucial. Syd Hayes notes the same. “A key prep is root spray that’s not too sticky and gives ample boost is critical,” he says. Sam Mcknight Cool Girl Volume Blow Dry Foam, Color Wow Raise the Root Thicken and Lift Spray, Percy & Reed Turn Up The Volume Volumnising Mousse and Evo Root Canal Volumising Spray are all excellent. 

Starting with towel dried hair, apply your chosen volume booster and distribute using a comb. “Pre-dry your hair with your hair upside down (for extra volume) until it’s 80-90% dry,” says hairstylist and Maria Nila ambassador, Diego Miranda. Ricky uses this method too, noting a slow speed and hot heat setting, calling this “cooking the hair,” by adding volume without static flyaways 

Next, “take a medium bristle hair brush and section your hair into 3/4 horizontal sections (bottom, middle and top), ” explains Diego. Then you can start taking each section and working the brush through the hair and drying. “Always blow dry from root to ends, otherwise you create frizz and breakage,” explains Paul Percival, Founder of Percy & Reed. If you want extra volume, make sure to go the opposite way to how the hair naturally sits, and add a cool setting at the end of drying each section — “this is called the conversion process and a great tip to adding volume,” Ricky says. 

Once you’ve dried each section, Ricky recommends spritzing a little dry shampoo (he loves classic Batiste) to give extra volume and finish off with some hairspray. 

How to blow dry curly hair? 

For curly hair, you’ll want to adopt a similar method as you would for straight hair but switch up your tools. Instead of a round brush, you might find it easier to use a big bristle hair brush. And if you’re opting for a glossy finish, try Hair Proud’s Heat Activated Smoothing Shine Spray before styling and Ouai’s Finishing Crème after styling. The aim is to “smooth the curls from root to ends” according to Diego, going slowly in sections. 

A lot of people with curly hair find that using a hot air brush is a lot easier to navigate and less fiddly. 

How to blow dry Afro hair? 

There are a few ways to blow-dry Afro hair at home depending on your curl type/pattern, explains Abigail Butler, hairstylist and hair extension specialist. 

For coily hair type 4a-4c and would like to stretch your hair, first towel dry using a microfibre hair towel (or an oil T-shirt) to get out the excess water. Next, “detangle your hair using a wide tooth comb and separate it into manageable sections, clipping each section away,” Abigail says. Going through each section, apply your heat protector, “then using either a flat brush or blow dryer with comb attachment, start from the roots working your way through the hair shaft to the ends until completely dry,” she adds. 

“For curly hair types 3a-3c wanting to define their curl pattern and not wear it straight, towel dry your hair using the method as above to remove any excess water within the hair,” Abigail explains. Detangle your hair using a wide tooth comb, add your styling products and heat protector. Then, “using a diffuser on a medium setting, lightly dry your hair with the nozzle; manoeuvring around your head. If you would like to create volume, a little trick would be to tip your head upside down with the diffuser facing up and hair dropping down into the diffuser,” she recommends. Once completely dry, flip your hair back over.

Sometimes it's hard to fathom just how horrific the extent of the devastation that plastics have on the planet, especially our oceans. That said, documentaries like Blue Planet II have opened our eyes. According to Global Citizen, by late 2018, 88% of those who had seen it had changed their relationship with plastic completely. They went on to call the episode, 'a key moment sparking the war on plastics.'

We have certainly noticed more reusable water bottles on our commute and in the office—some people have gone a week completely plastic-free and huge beauty brands have started doing their bit to reduce their plastic waste, including creating refillable beauty products.

So, does this mean that we are nailing our recycling routines? Apparently not, as according to research carried out by Garnier, 56% of Brits don't recycle their bathroom products and around 95% of our empties still end up in landfill.

It's thought to be partly down to us having only one bin in our bathroom, instead of two separate bins like we have in our kitchens to separate recyclable goods. But the other issue is the complexity of bathroom products; a hand soap bottle and an eyeshadow palette are slightly more confusing that the plastic container your mushrooms come in.

Can beauty products be recycled as normal?

"Beauty product packaging is often composed of a variety of types of material," explains Stephen Clarke, Head of Communications at TerraCycle Europe. "For example—mirrored glass, cardboard sleeves, paper inserts, expanded plastic foam and more have been known to be used in cosmetics packaging—sometimes all in one item." This makes recycling them incredibly difficult.

"120 billion units of packaging are produced every year by the global cosmetics industry," Clarke continues. "Of these, very few plastic waste items generated in the bathroom are accepted by most public kerbside recycling programmes. Most common beauty products and packaging contribute to the world’s growing plastic waste problem and, without adequate recovery solutions, are tracked for landfills, burned, buried, or simply littered where waste management is insufficient. Many plastic waste items find their way into oceans and waterways, compounding the problem with environmental hazards."

The Sustainable Beauty Coalition has always championed cleaning up beauty's packaging act. On the topic, Jayn Sterland, Chair of the organisation, says, "I do strongly believe that this needs to be a two way street, a partnership between brand and consumer to jointly do the right thing by the planet. As consumers, we need to make sure we discard products in a way that doesn’t add to the current environmental problem."

We need to ensure that where we can, we are recycling our beauty products properly. Below is our guide to what can be recycled and what should be put in the normal bin.

Clarke says it's important to know the difference. "Beauty products and packaging that cannot be recycled through the public system will not only be diverted towards landfill or incineration anyway, they slow down the system and have the potential to contaminate bales of secondary material. We must improve the system to create a circular economy for plastics."

How to recycle your beauty products

Cellophane

So many beauty products, like the best perfumes for women and new make-up products, come wrapped in cellophane. Annoyingly, this cannot be recycled and should be put in your normal bin.

Plastic bottles

Plastic bottles, like shampoos, conditioners and shower gels, are accepted by most recycling programmes. However, make sure that you have emptied and cleaned them out first. You can also leave the lids on as these can be recycled, unless it's a trigger head or a pump. These will need to go in your normal bin. 

If you haven't completely finished your conditioner, don't pour it down the sink. Instead, get out as much as possible and put it in your normal bin. (The same goes with any product that you have a little left of.)

Aerosols

Yes, hairsprays and deodorants can be recycled in most household collection schemes. But do make sure they've been completely finished before recycling them.

Mascara, lipstick and make-up palettes

Annoyingly, these are too complicated to recycle. However, TerraCycle have partnered with lots of beauty brands, such as Maybelline, to create a free recycling programme for beauty packaging, and these can be taken to one of their allocated stores.

Glass jars

Hooray! As long as these have been emptied and cleaned, these are free to be popped in your recycling bin.

Don’t forget that they don't have to be thrown away, either. Neal’s Yard Remedies Brand Ambassador, Tipper Lewis, recommends repurposing your empty glass bottles and jars by refilling them with your favourite product or turning them into single stem vases or candle holders.

Cotton pads

This is an interesting one, as they have come under quite a bit criticism for being as bad for the environment as face wipes, but in actual fact these can be recycled with your food waste. So after taking your make-up off, take them straight into the kitchen. It's worth noting though that if they have nail polish on them, they've got to go in the bin.

Hair tools

If your tools still work, check with your local charity shop if they'll take them.

For hair straighteners specifically, Cloud Nine recently launched their own iron recycling service. They'll recycle or reuse your old hair tools, free of charge, and regardless of the brand or when/where they were purchased. Simply download a pre-paid recycling label, pop your straighteners in a box and take to the Post Office.

Nail varnish, fragrances and make-up brushes

Sadly these products can't be recycled, so should just be placed in the normal waste bin.

Toothbrushes and toothpaste

Don't put these in your recycling—there are special drop-off locations that have been set up by TerraCycle and Colgate.

Can you recycle half-empty beauty products?

"It’s tricky to recycle half-empty beauty products," explains Lewis, "so it’s always best to finish using products before moving on to something new."

If, like many of us, you find that a certain product isn't working for you, Lewis recommends sharing it with friends or family, or even hosting a 'beauty exchange' at home with friends to swap products. "This is a brilliant way of reducing waste and discovering new products, too."

What else can you do?

There are lots of other ways that you can help reduce your beauty waste, and we've put some of the expert's top tips below.

• Lewis recommends keeping a 'beauty empties' bag in your bathroom, as an easy way to collect your empties and dispose of correctly when the bag becomes full.
• Lewis also says to switch your sheet masks for a mask in a jar. Sheet masks are single use, and even if the sheet is biodegradable, it will still take time to decompose and is unlikely to add nutrients to the compost it’s added to.
• Get your hands on a TerraCycle Zero Waste Box. The company will send an empty box to your house, you fill it with your beauty empties listed on the website, and then send it back to them to recycle it all.
• Download the Sustainable Beauty Coalition's Planet Positive Beauty Guide. The guide gives you evidence-based tips on how to make more sustainable choices. Whether you need to brush up on which certifications you should keep an eye out for or want to learn more about the brands that are dedicated to improving society, this beauty dictionary will get you there in no time.
• Buy products that are packaged in highly recycled materials, like PET bottles.
• Buy from brands that offer a refillable service or reusable packaging.
• Opt for certified organic beauty products where you can, as they are free from harmful pesticides and chemicals and have been made in a sustainable, ethical way.

Brands that do their bit

• Ren Skincare: Ren is 100% zero waste. The team stopped the use of single-use sachets across their entire product line back in 2018, which saved 4.4 million of these pesky plastics from entering landfill. It has always worked in tandem with global recycling guidelines to stop 16 tonnes from harming the planet.
• Neal's Yard Remedies: Neal's Yard Remedies has always been at the forefront of cutting back on plastics. Since the 1980s, the brand has never used plastic micro-beads in their products and played a key part in the successful banning of them in the UK. The team has also launched in-store recycling and refilling, and you can even take hard-to-recycle items such as pumps, pipettes, mixed material caps and sachets to the stores and use the TerraCycle drop off point to make sure your items are recycled correctly.
• The Body Shop: The Body Shop has a refill programme and have made 12 of their most-loved products refillable with 718 refill stations in 40 countries. They also have an in-store recycling scheme in selected stores that can recycle mascaras, pumps, plastic pouches and tubes.
• L'Occitane: L'Occitane have TerraCycle collection points in their stores and have sponsored beach cleans all over the UK, from Brighton to Edinburgh.

With the current cost of living crisis and general uncertainty, it's no surprise that there's been a spike in search around "stress vs anxiety".

The nation's mental health is suffering big time - sometimes it feels like there is no end in sight, a concept alone that can weigh pretty heavily on anyone's mental health. One in fourteen across the country say they feel stressed every day, according to CIPHR.

Confident that you know what the signs of stress actually are? For many, they're easy to miss, or all too easily brushed off as part of daily life. That said, knowing how to differentiate between day to day stress and anxiety, which may need medical treatment, is important for safeguarding your mental health.

You'll know that stress and anxiety are both common, and likely have all the best stress apps already downloaded on your phone. That said, learning how to manage stress - especially if it's affected you for a prolonged period of time and now might be a chronic condition - is usually something that's best left to the experts. 

So, without further ado - read our guide to the difference between regular day-to-day stress, chronic stress, and clinical anxiety that may need medical treatment. Below, Doctor Julie Smith, psychologist and author of Why Has Nobody Told Me This Before? shares her take on differentiating stress vs anxiety in yourself.

This Stress Awareness Month, we're connecting you with the top leading industry experts to arm you with the right coping mechanisms. With that in mind, don't miss our guides to stress eating, how to avoid burnout and essential oils for stress, while you're here. 

Stress vs anxiety: how to distinguish the difference 

Stress vs anxiety: a definition

First things first, it's helpful to identify what both stress - and anxiety - are.

According to Smith, there's one simple way. "The most helpful way to understand stress is by looking at it this way: your brain is constantly receiving information from your body about the demands of the world around you and working out the effort needed to meet those demands."

"Your body will try release as much energy internally as is being fed in from outside so that nothing is wasted, but in periods of high demand, will generally lead to high stress as your body can't handle so much" she shares.

If your internal state is well matched to those demands, you can experience the energy matching as positive. Good examples include feeling pumped before a sports competition or excited prior to hosting a big event. "But when your internal state is not matched to the demands, you tend to perceive that as negative stress, like when you have too many deadlines and you start to think that you can’t manage all the work," she explains.

The symptoms of stress show up in your body, your mind, and in your behaviour. Symptoms of stress include:

• Headaches or dizziness
• Muscle tension or pain
• Stomach problems
• Chest pain or a faster heartbeat
• Sexual problems
• Difficulty concentrating
• Struggling to make decisions
• Feeling overwhelmed
• Being forgetful
• Being irritable and snappy
• Sleeping too much or too little
• Eating too much or too little
• Avoiding certain places or people
• Drinking or smoking more.

Anxiety is similarly part of the stress response and, although it involves a similar state of alertness, is a separate mental health condition. "We tend to use the term nowadays to refer to strong feelings of fear or worrying thoughts," she shares.

Anxiety symptoms will generally make you feel like you want to escape or avoid a situation for fear of something happening and include the following:

• Restlessness
• Tiredness
• A pounding heart
• Muscle aches and tension
• Trembling or shaking
• Dry mouth
• Excessive sweating
• Shortness of breath
• Stomach ache
• Feeling sick
• Headaches
• A sense of dread
• Feeling constantly "on edge"
• Difficulty concentrating
• Irritability
• Excessive worrying
• Difficulty falling or staying asleep
• Avoidance of the situations that trigger feelings of anxiety
• Withdrawal from friends and family.

Why are stress and anxiety often confused?

Good question, and one that, as a qualified psychologist who breaks down common and confusing mental health myths for a living, that Smith is perfectly placed to answer. "Stress and anxiety are both terms that have become widely used as umbrella terms for a diverse set of experiences, and most people use the terms interchangeably" she shares.

Biologically, she shares that the experience of what we call stress is constructed through the same mechanisms in the brain as emotions are. "But the label and the meaning we give to feelings is all in the context. For example, let's say you’re waiting in a long queue at the post office. If you feel stressed, it may be because you have lots to do and the increase in your alertness is helping you make the decision about whether to re-prioritise so that you can meet the demands on you," she explains.

On the other hand, anxiety would likely step from something like being in a crowded place and that being a potential danger to health as a result of the pandemic.

Which is more serious - stress vs anxiety - and for which should you seek medical help?

Know this: Smith reassures that both anxiety and stress are a normal part of being human.

"That being said, they are meant to be short-term responses to help us through short-term problems," she emphasises. "When stress or anxiety persist over longer periods of time and start to impact on our daily life, then seeking help is a good idea. Chronic stress can cause huge problems with both physical and mental health so we have to start taking it seriously," she explains.

Similarly, there is no set of criteria you have to meet before your suffering becomes valid enough to seek support. You are the expert on your own experience - if you are struggling and may benefit from some support, then reach out.

You don’t have to be clear on what is wrong before you see a professional - it's their job to help you work things out, shares the psychologist.

5 tips for overcoming day-to-day stress or anxiety

1. Work out what's causing your worry

This one's key, shares Smith. "Take time to sit and map out what is going on in your life to cause such stress or anxiety," she advises. Why? Because sometimes simply sitting down with pen and paper and giving ourselves a chance to think can help to make the problem understandable.

Do note, though: she warns that sometimes, it's much more complex and layered and could benefit from the help of a friend or a therapist. "Either way, you can’t solve a problem we don’t understand," she shares. 

Try this: journaling for anxiety has been scientifically proven to help release emotion, but do see a doctor if you feel overwhelmed.

2. Make sure to rest

Top tip: when you are stressed or anxious your body is working extremely hard, so respond to your tiredness by making time for rest.

Our guide to the best self care ideas might come in handy here.

3. Guide yourself into relaxation

Find it difficult to relax? Why not try listening to guided relaxation tracks online to help keep you focused on the task of helping return your body and mind to calm?

4. Lean on the tools that work for you

"You can’t just eliminate stress so you need to make sure you use the relevant tools to help you recover from it," she shares.

Exercise has wonderful benefits for those coping with stress and anxiety, but do whatever works best for you.

5. Get talking

Did you know? Social support is our inbuilt mechanism for stress resilience.

"When you talk to others and get good quality support, it changes the way you recover from stress - so get talking," she advises.

6. Regularly check in with yourself

Sometimes life can pull you away from what matters most. "I like to do what I call a regular values check-in," shares Smith. "This is when I work out what is most important to me in the different areas of my life and the kind of person I want to be. Then I look at how closely I am living in line with that and how I can redirect to head in the direction of my values."

Give it a go and let us know how you get on.

Washing our hair is something that we all do, all the time. It's something that we've been doing regularly since we were showed how to at an early age. So the idea of being told how to properly wash your hair seems silly, right?

Well perhaps not. For example, surely someone with drier, curly hair should wash their hair completely differently to someone with poker straight hair that errs on the side of greasy? Or what about what you use to to wash your hair? The one that you consider the best shampoo for you might not work for the next person.

So really there must be more to it. The Hair Bros—two of London's most promising hair stylists Nick Latham and Sean Nother—say there's much more to washing your hair than you originally thought. "In terms of washing hair, one thing we have learnt over time is that there is no 'right' way to do it. That’s not to say there are not some simple guidelines and principles to follow, but just because your blonde, soft, straight hair tends to prefer a wash every day [perhaps with a purple shampoo], doesn’t mean your curly haired friend should do the same."

How to properly wash your hair

"In essence, hair type, lifestyle (and a smidge of vanity) all play a part in influencing your hair wash routine," say The Hair Bros.

However, there are two key things to remember: always shampoo twice and only condition the ends.

1. Double shampoo

Shampooing twice is similar to double cleansing your skin. "Double cleansing has been happening at every salon backwash for years and years. It’s the only way to effectively remove dirt, sweat, dead skin cells and so on. The first shampoo never lathers as well, and usually takes the dirt out."

"The second shampoo will really foam up and clean the scalp. Your hair begins at the scalp, so be gentle when washing at the root. Avoid using your nails or being too aggressive, and apply minimum pressure. Two rounds of gentle massaging of the scalp—the first to remove build up and the second to ensure your scalp is thoroughly clean. Rinse until the hair squeaks when your fingers rub it. A cold water rinse does help seal the cuticle and deep clean the follicles. It's also good for blood flow and waking you up." If you're worried about how much product you're going through, there are plenty of drugstore shampoos which work just as well as more expensive options.

2. Condition the ends

The hair at your root is new, virgin hair so doesn't need conditioner like your ends do. These are bits that are damaged, dry and need that extra bit of TLC. That's where a conditioner or hair mask will come in handy.

Is it bad to wash your hair every day?

No, if you have particularly greasy hair that needs to be cleaned every day, then crack on. But if you do wash your hair everyday, then you don't need to double cleanse, say The Hair Bros. "You will just end up stripping the scalp of all moisture and in return your natural oils will double in order to compensate this."

However, most people don't need to wash their hair that regularly. "Not washing your hair nearly as often as you'd think is the best way to go. We find that people are washing their hair way too much—three times a week is more than enough."

Does your hair type determine how to wash your hair?

Yes, different hair types should wash their hair in different ways. We spoke to Eugene Smith at John Frieda Salons Aldford Street all about how to properly wash your hair depending on your hair type.

Thin and fine hair

"I would recommend washing thin and fine hair every other day," says Smith. "Start by applying shampoo to the scalp. Massage in to work up a lather. Continue down the hair to get the shaft clean as well. Be careful not to agitate the hair too much, as it will tangle easily. Especially if it's colour treated."

The Hair Bros recommend avoiding heavily scented, paraben-rich shampoos and conditioners. "All of this stuff builds up in the hair and makes it look lank. Try not to use too much conditioner either—natural oils will do the job of the conditioner. Too many heavy things build up in the hair."

If your hair is thin and fine, take a look at some of the best shampoos for hair loss—they will help strengthen the hair and avoid breakage and snapping.

Thick hair

Smith says that thick hair will most likely need washing every 3-4 days.  "Start with working the shampoo on the scalp to work up a good lather, proceed down the hair to the ends. If you notice there are no suds forming on the first wash, that means you need to rinse and shampoo again. Once the hair is nice and sudsy, and the scalp feels clean, rinse thoroughly."

Curly hair

When it comes to curly hair, The Hair Bros say to avoid scrubbing excessively. "If you wash your hair on Monday, use conditioner or a co-wash only on Wednesday. A small amount of sulphates in the conditioner will remove any dirt. Try and comb the conditioner through in the shower. Go back to shampoo on Friday."

Coily hair

"To be sure the hair and scalp is properly cleaned, be prepared to do a few shampoos," says Smith. "Particularly with a clarifying shampoo for the first shampoo. Start by making sure the hair is completely wet. I like to section the hair and apply the shampoo directly on the scalp and then down the rest of the hair shaft. It's important that you are constantly running your fingers through the hair to ensure you are not creating knots and tangles. Repeat the process until the hair is squeaky clean. Be sure rinse the hair really well. Coily hair is very dense and can have leftover shampoo in the hair."

Did you know? Stress eating affects around 46% of Brits, with studies from the Mental Health Foundation and YouGov finding that stressful work and home situations are the first to trigger overeating. 

It likely comes as no surprise that women are more likely than men to experience emotionally triggered eating at some point - and for some, this torturous routine can become part of daily life.

It's no wonder, really - it's been a stressful few years, what with the pandemic, war in Ukraine, and cost of living crisis, too. 

Yet know this - if stress eating is impacting your day-to-day life and mental health, there is a way out of it. 

In her book, How To Feel Differently About Food, therapist Sally Baker argues that stress eating is finally recognised for the complex issue it is. "Government health guidelines finally acknowledge both emotional hunger and physical hunger, which is vital when it comes to changing nutritional and behavioural habits," she says. "We know what we’re meant to be eating, so the reasons we don’t do it need to be tackled."

Clinical psychologist Dr Mark Winwood agrees, adding: "When we stress eat, our hunger is never fully satiated. This hyper response to food suggests a stronger emotional connection than is healthy."

Sound familiar to you and want to know how to break the cycle? The key to transforming your relationship with food is identifying what type of eater you are and similarly, your emotional triggers. Keep scrolling for expert tips from top therapists and nutrition experts - and don't miss our guides to how to manage stress, the signs of stress, and the best stress apps, while you're here. 

What is stress eating? 

According to the Oxford English Dictionary, stress eating describes "the action or habit of eating or overeating as a means of relieving stress or anxiety, rather than from hunger."

Think about it - have you ever reached for a snack during a particularly busy work day, or grabbed chocolate after a fight with your other half? By definition, that's stress eating. 

That said, it's important not to confuse stress eating with honouring your hunger. Even on days when you've eaten three nutrient-dense meals and a few snacks, you might still crave chocolate or crisps - that's called being human.

The main differentiating factor, as explained below, is reaching for food from a place of stress or emotion or feeling like you can't stop - in other words, using it as a coping mechanism. 

How to identify the signs of stress eating

As above, the main way experts reckon you can stop mindlessly eating is by identifying what your emotional triggers are. 

The four triggers below can all lead to stress eating. Which do you think might be impacting you? 

1. You feel anxious or angry

The definition? Anxiety or anger can often lead to stress eating. Work deadline approaching? You chomp through it. Fight with your partner? There’s a bag of Doritos for that. Any situation that feels like an emotional rollercoaster where you use food to calm yourself? Yep, that's stress eating.

The craving? "Anxious eating can be traced back to childhood," says Baker. "This is why stress eaters tend to veer more towards childhood foods like chocolate and crisps." 

Nutritionist Alex Jamieson, author of The Crave Cast podcast, agrees. "As women, we often feel unsafe expressing anger or frustration for fear of being badly labelled. Often, we take aggression out on crunchy foods instead."

Crisps top the list of foods for anxious, angry types. Often, you overproduce cortisol as a result of stress, resulting in salt cravings to gain adrenal balance. High-calorie foods also give a "happy hormone" dopamine hit. "Then we associate that food with “managing” stress and it creates a neurological pathway that’s hard to break," explains Dr Winwood.

What to do? Baker says the first step is to identify the intensity of the craving. Drink a glass of water, and if you're still hungry or feel tense, you might be erring towards stress eating. Similarly, if you believe you must have the item you’re craving, there's likely emotion and anxiety attached to the need to eat. 

Jamieson advises crunching on carrot sticks to get that satiating angry crunch you’re craving or hitting the gym for some kind of martial arts-based exercise, which works off some of your anxiety and frustration.

This is opposed to genuine hunger, where your stomach rumbles (which of course you should honour). 

2. You feel that things aren't "perfect"

The definition? "Perfectionists often have an all-or-nothing approach to life which sometimes means fad diets," says registered dietician and emotional eating expert Hala El-Shafie. Often, these kinds of stress eaters have often lost touch with their own internal hunger cues and instead focus on restrictive diets and rules.

The cravings? "You'll likely crave dairy foods, like cheese and cream," says Baker. "This often happens when you follow a very low-fat diets, as your brain can become deprived of essential nutrients like vitamin A, found in full-fat yoghurt and butter."

What to do? There’s a self-critical element to perfectionist eating that comes from childhood, explains Dr Winwood. "Most often the critical voice prompting a “binge” session is an adult from our childhoods, like a parent or teacher scolding us. Try to work out whose voice it is – is it male or female? – and why it makes you feel so bad,” he says. 

Watch your dialogue around food, too, adds El-Shafie. "Using the words “good” and “bad” to describe yourself and the foods you eat is part of the all-or-nothing mindset you should be trying to escape." Nobody eats nutrient-dense foods 100 per cent of the time – cut yourself some slack and aim for a balanced, healthy, 80/20 lifestyle.

3. You feel emotional

The definition? Sometimes, stress eating happens when you're sad, but also when you're happy, too. This kind of stress eating reflects chaos - emotionally and when it comes to your diet. You may feel out of control a lot of the time, too.

The cravings? Carbohydrates, largely. "They produce serotonin, a hormone which boosts your mood and has a calming effect," says Baker. That said, when there’s an excess of serotonin in response to stress, it can make your mood swing from high to low, then you’re back reaching for carbs to perk you up.

What to do? "Look out for feelings of guilt when you’re eating – a sign it could be triggered by a sense of comfort or reward," says Baker. Similarly, they advise making a list of five non-food rewards you can give yourself, and keep the list visible – in your bag or on the fridge. 

"You need to break the cycle of food as comfort, but it takes time," says El-Shafie. Take baby steps, advises Baker. Seeing a qualified professional - whether that's a nutritionist or therapist - will certainly help with this one. 

4. You feel sleep deprived

The definition? You’re always sleep-deprived and have become a master of existing on six hours sleep. You graze all day on caffeine and sugar to keep you going, which then keeps you awake at night. You’re on autopilot and rarely have the energy to recognise the emotional triggers behind your stress eating.

The cravings? "Even one night of poor sleep can cause a cascade of hormonal imbalance that leads to sugar and caffeine reliance," says Jamieson. "Lack of sleep upsets insulin levels, resulting in spikes and crashes of blood sugar."

Since your brain is the top consumer of glucose in the body, you’ll then crave more sugar and caffeine to get through the day and focus. "If you're sleep-deprived, you don’t produce as much leptin in our fat cells overnight. That’s the hormone that tells your brain you're full. Studies have shown we consume around 300 more calories a day following bad sleep," says Dr Winwood.

What to do? Understand why you behave the way you do. "You’re ruled by subconscious snacking and crashing," says Baker. "Keep a food diary to log the strength of your hunger from one to ten, and try to stop mindless grazing." Instead, aim for genuine hunger of eight or above before you eat. 

Also worth trying: write down whatever comes into your mind the moment you reach for a snack. "Repeat it each time you have a craving to understand what’s motivating your eating. Before long you start doing that instinctively," advises Baker.

Really struggling to drift off to sleep? Our edits of the best pillow sprays and best silk pillowcases might help.

Ever had that nauseating butterflies-in-stomach feeling pre a first date, started sweating and nervously Googling what to talk about on a first date? Yep, that's dating anxiety for you.

Even if you've been on several dates in your lifetime - and know that the worst that could happen is that you have nothing to talk about so make your excuses and leave - the build-up to the first time meeting someone IRL can be excruciatingly painful and downright anxiety-inducing. 

Just like making your dating profile stand out, knowing how to overcome dating anxiety is a fine art. But one that could drastically improve your love life, or so says relationship expert, psychotherapist and author of The Relationship Paradigm series, Neil Wilkie. Keep reading for your whistle-stop tour of curbing it - for good.

Oh, and don't miss our guides to dating advice for women, expert-led first date tips and advice on what to text after a first date, while you're here.

Dating anxiety: your complete guide 

What is dating anxiety?

Anxiety is defined as the persistent fear of being exposed to possible scrutiny, or fear that you may do something that will be humiliating or embarrassing, explains Wilkie. "Anxiety affects about 18% of the adult population, whereas dating anxiety, on the other hand, is specifically focused on one scenario," he shares.

"Because it is an important and unusual occasion, anxiety is likely to be much higher. It does have a peak - just before the first meeting - then should dissipate," he goes on.

"Dating is an important and possibly life changing event, so know this: some level of anxiety is normal," reassures the psychotherapist.

"There is the belief that you need to present as being perfect, look beautiful and saying all the right things, otherwise you will be rejected," he explains. "Understand that you will feel nervous and that this is OK."

It's actually super common - if you feel no anxiety, it might imply that you don't care or aren't ready to date. Got that?

Why do we experience dating anxiety?

A whole number of reasons that'll vary from person to person. 

"Anxiety is often rooted in previous bad relationships and attachment patterns in childhood," explains Wilkie. "Remember we cannot change the past, but we can change how we allow it to affect us in the future."

Dating anxiety symptoms: how to know you're experiencing it

The physiological feelings will be a racing heart, sweating and negative thoughts, explains the psychotherapist, but further than that, you'll also likely notice repetitive thought patterns.

Below are nine patterns you may experience, plus how to handle them:

1. I’m not good enough

"This is wonderful self-sabotage," explains Wilkie.

Try this: Try instead telling yourself that you deserve a good relationship and allow yourself to have one. "There is someone in the world who will be what you want," he reassures.

2. They won’t like me

Considering pretending to be someone you're not to get on with a person? A word of warning - it's not the best idea.

Try this: It really is important to present yourself as the best version of you rather than pretending you are someone different. "If they don’t like you then that shows they are the wrong person for you. So much better to discover that on the first date than have to waste your time with the wrong person," he explains.

3. They won’t be anything like I thought

If this is the first time you have met face-to-face, that is very possible, he explains. "You may have spent time corresponding online and built up this image of your ideal, plus they may also have been less than honest with their profile."

Try this: If the gorgeous 35-year-old hunk turns out to be a 50-year-old man, then you have been missold and you need to give them some honest feedback. "If the pictures were flattering but the rest is as advertised, then explore a bit deeper to find if there is a possible connection," he explains.

4. There will be no chemistry

Did you know? We make intuitive judgements about a new acquaintance within less than a tenth of a second, shares Wilkie. "Those judgements can be wrong, and it may be helpful to park that judgement while exploring other aspects of the person," he recommends.

Try this: If it feels like you are on totally different planets, check what your head, your heart and your gut are telling you about them, the psychotherapist advises. "If they are all in agreement, then end the date gently and move on," he shares.

5. We won’t have anything in common

Know this: that is entirely possible and if you don’t, at least you will have found out the reality.

Try this: To find out if you do, ask open questions to understand their past and the future, Wilkie advises. Such as? "What are the experiences that formed you?" and "What are your dreams for the future?"

Bottom line - spend time listening to them and also ensure that you say enough about yourself to help them understand what is important to you.

6. It will be embarrassing

It could be embarrassing if you reveal too much about yourself to the wrong person or too little to the right one.

Try this: Ensure the first date is somewhere safe with other people around, and somewhere you can end it early if it isn't right.

For example, Wilkie explains that a 30 minute meeting over coffee allows you to walk away quickly if they are not right for you. "Or a long, expensive dinner with someone unsuitable could lead to one of you going to the toilet and escaping through the window...," he emphasises.

7. They will cross my boundaries

Worrying about if they want to hug or kiss you and you don't feel comfortable doing so?

Try this: "Take the lead and do what you feel comfortable with while giving them the opportunity to say no," he advises. "If you are unsure ask them; for example, ‘Is it ok to give you a hug or would you rather shake hands?’"

Our guide to the etiquette for kissing on a first date might come in handy. 

8. We won’t have anything to talk about

Trust that you will, shares the expert.

Try this: "Start with easy and innocuous conversation, such as "What have you been doing today?,"" he recommends. "Allow the conversation to flow gently as it will if you are both in tune."

9. I don’t deserve to meet anyone nice

Again, know this: you do. "Try and switch off the gremlin inside your head and question where those thoughts came from," suggests Wilkie.

Try this: Look for someone who will appreciate the wonderful person that you really are. "See it as a door opening," he shares. "And remember: Carpe Diem. Seize the day!"

5 tips for avoiding dating anxiety

1. Start with a positive affirmation

Just before the date, Neil advises looking at yourself in the mirror and giving yourself some positive affirmations.

Any work, but if you're stuck, try the following: "I am amazing and I deserve to be loved."

Read our guides to finding joy and self care ideas, while you're here.

2. Breathe

Simple but effective. "If you're nervous, practice deep breathing, mindfulness or meditation to calm yourself," he advises.

Breathwork training at the ready..

3. Write

The night before, do some free writing. Ever heard of it? "It simply means writing non-stop for 15 minutes," Neil explains.

"At the end of this time, take a ten-minute break and then read through what you have written. See what themes have emerged and then burn the papers. This is a way of getting rid of the clutter in your subconscious mind." he continues. 

Read what happened when one MC UK staffer tried journaling for anxiety, here. 

4. Set your intentions

Again, this won't take long, but it could change the course of your date.

"Set your intentions - for example, your main intention could be to have an interesting conversation. That can help to minimise any disappointment - you may have to kiss a lot of frogs before you find your prince," Neil recommends.

5. Focus on the outcome

And finally, try and focus on the outcome that you want, not what could go wrong.

"Have real clarity on the life that you want in the future and how you will be feeling," he shares. "It might be helpful to get a large sheet of paper and some coloured pens. Draw two pictures, the first representing your life right now and the second being your ideal future. See what is different and what you need to do to get from the present to that future."

As a beauty journalist of nearly a decade who is on a seemingly never-ending hunt for the best eye cream, I'd like to think I know a thing or two about what makes a great skincare routine—especially when it comes to the eye area. I have dedicated a lot of time to getting rid of my dark circles, found the best products for treating under-eye milia and even spent some time researching the pros and cons of under-eye Botox. So the process of applying eye cream should be easy enough for me to get to grips with. 

Or so I thought. Because when I reached out to some skin experts a few weeks ago to confirm the process of how to apply eye cream, I had somewhat of a rude awakening. Turns out, I've been making some pretty simple mistakes when applying my eye cream—and it could be why I'm not seeing results.

You see, I'm quite lazy when it comes to my skincare routine. I adopt all of the necessary steps, but when it comes to actually applying the product? I'm a slap-it-on-and-go sort of girl. And despite many years of thinking there was absolutely nothing wrong with my application technique, since speaking with beauty therapist & founder of The Face Alchemist, Janine Caplan, I've realised I've been making a few mistakes. 

This is exactly how to apply eye cream, according to a skin expert.

1. Identify your target

Before you settle on an eye cream, it's important to think about exactly what it is you're trying to treat. "I have a lot of people ask if they can just use a moisturiser as an eye cream, and the answer is no," says Caplan. Why? Because a moisturiser is typically formulated to treat very different skin concerns to that elsewhere on the face.

If you just want to hydrate the eye area, you can pop a hydrating eye cream on straight after cleansing, before you apply your other serums and moisturiser. However, if you're looking for a little more out of your eye cream, the first step is making a mental note of what exactly it is you're looking to target. "An eye cream is typically required for three reasons: lines, bags and dark circles. Each of these issues requires a different product," Caplan adds.

2. Select your active

Once you have identified the issue it is you want to treat, it's time to select your eye cream. "For fine lines, you should look for a light, moisturising product with plumping properties. These usually come in a cream or serum form," advises Caplan. Ingredients wise, look for hydrating and plumping hyaluronic acid. 

"For under-eye bags, you should look for lightweight gels or serums to decongest and reduce puffiness," she says. Green tea and caffeine are two ingredients which are thought to help ease eye puffiness.

Finally, when it comes to dark circles Caplan says, "Look for antioxidant vitamin C to help brighten and protect against free radical damage."

3. Think pea-sized

Once you have chosen your eye cream formula, it's time to apply. It's important to note here that every eye cream will have slightly different application directions based on its active ingredients. For example, retinol eye creams should be applied only at night, whereas you'll benefit most from vitamin C eye creams when applied in the morning.

The most basic rule for all? Only apply a pea-sized amount. "The most common mistake people make when it comes to eye cream is the amount of product they use. I usually recommend to use no more than a pea-sized amount, which will cover both eyes," says Caplan. "Apply a pea-sized amount to one ring finger and rub both of your ring fingers together to warm the cream (if you're using a gel formula, there's no need to warm it.)"

4. Pat, don't drag

Another important tip is to avoid dragging the skin around the eye. The skin around eyes is some of the most delicate and sensitive on our faces, so it's important to be gentle. It's also worth being mindful about where you are applying your eye cream (this is where I fail).

It turns out, I've been applying my eye cream too close to my actual eye. "Product needs to go around the orbital bone, not on the eye itself. Start at the outer corner of the eye and pat the product around the bony part of your eye socket. Sweep towards the inner corners and, in a circular motion, just under the brow," says Caplan.

5. Avoid the lid

And here's another bit of advice I could do with taking: the lid should almost always be avoided when it comes to applying eye cream. "You should not apply eye cream to the lid of your eye unless the product specifies you do so. Your products move throughout the day and night, and getting it in lashes means it can transfer to the eye itself, causing irritation and swelling," warns Caplan.

If puffiness is a real problem for you, you could try a simple draining application method. "Once the gel is applied, start from the inner corner and, in a gentle sweeping movement, drain the fluid to the temple and slide down your neck. This will move the sluggish lymph that, in most cases, has caused the issue," she adds.

And that's it, everything one skin expert wants you to know about how to apply eye cream. Simple but effective.

If there's one thing that really grinds my gears as a beauty editor, it's when a product that claims to be the best eye cream promises to hold the answer for how to get rid of dark circles. Because, as someone who came into this world with an impressive set of purple rings around her eyes, I can promise you that no single eye cream is going to prove the best dark circle treatment.

This message is something I believe very deeply. You see, my dark circles are easily one of my biggest beauty concerns. In fact, I've basically dedicated my entire career as a beauty editor to finding the very best dark circle treatments and finding a way to get rid of them once and for all—and I'm here to lay down some truths.

Much like all skin concerns relating to the eye area (like under-eye milia, for example), dark circles are stubborn and they can crop up for a whole host of reasons. Sadly, my many years of research has proved there is no quick fix for treating dark circles. Instead, it's about discovering to the root cause of your dark circles and choosing the right treatment from there.

And because treating and get rid of dark circles is so difficult, in a bid to help those of you who can relate, I've reached out to some of the best experts in the game. So, here's some of the best tips I've ever learned on how to get rid of dark circles (including make-up and skincare treatments).

What causes dark circles under your eyes?

Before you start thinking about what treatment might be best for you, it's really important you identify the cause of your dark circles.

Dr Sabrina Shah-Desai Aesthetic Oculoplastic surgeon and international key opinion leader for Teoxane says there are three main, scientific causes of dark circles under the eyes.

1. "Brown colour hyperpigmentation due to sun damage and hereditary predisposition."

2. "Red/violet colour hyperpigmentation due to vascular leakage."

3. "Grey/black hyperpigmentation due to post-inflammatory hyperpigmentation."

"Rings under the eyes often run within a family and can be down to your skin type," adds Dr Anjali Mahto, consultant dermatologist and author of The Skincare Bible. "Dark circles are very common, however hyperpigmentation under the eyes is more common in Asian skin because dark-skinned people have more melanin (the pigment which gives skin its colour) than light-skinned people. This is sometimes known as periorbital melanosis."

"Ageing is another factor," she adds. "As we age our skin thins, which makes blood vessels more visible and we lose volume due to a depletion in collagen, pulling the lower eye area down and creating hollow contours and shadows.

"Those with chronic inflammatory skin disorders such as eczema or skin allergies may also suffer from this problem. Inflamed, itchy skin can result in hyperpigmentation, which is followed by rubbing and scratching of the affected area."

Does lack of sleep cause dark circles?

You might notice that one particular cause is left off the above list. Yep, lack of sleep isn't one of the main causes. "There are a variety of different reasons that dark circles appear, and contrary to popular belief, fatigue is not one of the main causes," explains Dr Maryam Zamani, an oculoplastic surgeon and facial aesthetics doctor. "Although getting enough sleep is very important for your overall health. It can be anything from hereditary, hyperpigmentation, poor circulation, hollowness or the sunken appearance of the eyelids. External environmental factors like sluggish microcirculation can also exacerbate tired-looking eyes, making them appear darker. Because of the thin overlying skin, markers for poor circulation are more prominently revealed around the eyes than on other parts of the body. The more dehydrated the skin around the eyes, the more tired and fatigued they appear."

What's the difference between dark circles and under-eye bags?

"Swelling and puffiness around the eyes can be signs of ageing or other medical problems," says Dr Zamani. "With the ageing process, the skin, muscle and fat of the eyelids can change to form ‘bags’ under the upper and lower eyelids as well as excess skin causing wrinkling. In severe cases, the excess skin can obstruct the vision and give the sensation of heaviness of the eyelids. Sometimes patients complain of extra skin draping over their eyelashes or difficulty reading."

How to get rid of dark circles under your eyes

Now that you're fully clued up on the potential causes of your dark circles, I want to make something very clear before we move on: There is no cure for dark circles. No product or treatment for dark circles is ever going to totally eradicate them. However, there are a few things you can do to make them less visible and your options for treatment lie with skincare, make-up and in-clinic treatments.

Treating dark circles with skincare

Remember when I said that no eye cream is going to get rid of your dark circles? Keep that in mind when shopping if you want to avoid feeling let down. Instead, consider your skincare and eye cream options as a way to simply make you feel better about the appearance of your dark circles. "It is best to treat dark circles with ingredients that target hyperpigmentation as well as prevent inflammation and also provide protection for hydrated, plumper, firmer and smoother looking skin," says Dr Shah-Desai.

First and foremost, if you want to avoid your dark circles from worsening, it's very important that you apply SPF daily. "UV radiation and too much exposure to the sun can result in worsening of pre-existing dark circles," says Dr Mahto. "I recommend wearing daily sunscreen to prevent damage to ’normal’ skin, as well as limiting further pigmentation problems once dark circles have already developed." Wear SPF around the eyes. High-quality sunglasses that are able to filter out radiation in an effective manner are also recommended. 

When looking for the best eye cream for dark circles, there are a few key ingredients you can look for that will help your cause. Dr Shah-Desai outlines them below:

Niacinamide

"Niacinamide is a powerful antioxidant that enhances the prevention of pigmentation, improves the lightening effect on brown spots, and works in synergy with tranexamic acid for visible improvements of dark circles."

Vitamin C

"A stabilised form of vitamin C will help provide powerful antioxidant benefits and also delivers a brightening effect on pigmentation and dark spots."

Caffeine

"In addition to providing antioxidant benefits, caffeine is a vasoconstrictor and can provide a shrinking effect on the diameter of blood vessels, which in turn can lead to a decrease in dark circles, fine lines and puffiness around the eyes."

Tranexamic Acid

"Tranexamic acid inhibits UV-induced melanin synthesis by blocking the interaction between keratinocytes and melanocytes and ensures that long term accumulative results are not compromised by UV exposure."

Natural Arbutin

"This ingredient strongly inhibits tyrosinase activity, which is the key enzyme of the pigmentation process. This pure, water-soluble ingredient promotes the lightening of pigmentation and overall skin brightening, while tackling age spots, sunspots, and uneven skin tone."

My go-to eye cream for dark circles

Treating dark circles with make-up

"Most of us have a blue tone under the eye but if you have a more pink/cool undertone to the skin, the darkness appears as purple and blue," explains Bobbi Brown Senior PRO Artist Amy Conway. "If you have a more golden/warm undertone it appears as brown and grey under the eye. For darkness, a corrector is essential. It's a creamy formula that instantly corrects purple, blue or brown shadows."

"The most effective way to cover dark circles is to apply a concealing product to the under-eye area to blend in with your skin’s natural complexion and give the appearance of one singular tone," explains Joy Adenuga, No 7 Make-up Ambassador. "The general rule is to opt for a concealer shade that’s 1-2 shades lighter than your natural complexion so it can provide an illuminating effect for problem areas under your eyes like dark circles. I’d suggest using No7 Match Made Concealer. Start on a clean face, apply your favourite moisturiser and primer as your base, and then apply your No7 Match Made Concealer under the circles in broad strokes. Use a brush to blend it in effectively."

It's a good idea to have a lighter shade concealer for under your eyes and then a separate one that's more similar to your skin ton, to conceal blemishes on the rest of the face. If I have some extra time in the morning, I will typically apply a colour-correcting apricot tone under my eyes first to help cancel out those blue and purple tones. Then, I'll reach for a slightly lighter concealer to apply over the top and help brighten the area. 

My go-to concealer for dark circles

Treating dark circles with in-clinic treatments

The most notable in-clinic treatment for dark circles is something called tear-trough filler. And trust me, I've been offered this more times than I can count whenever I go to see an aesthetician. I'm regularly told I'm 'the perfect candidate', which I know to mean that my dark circles are prominent and likely caused by hereditary lack of volume. 

"It's a common reason whereby the eyelid-cheek junction elongates exposing the anatomical tear trough and the appearance of dark circles," says Dr Zamani. "Often hyaluronic acid can be injected along this anatomical tear trough at the eyelid-cheek junction to improve this contour. This is an injection that takes minutes to administer and can last between 6-18 months depending on the type of filler used. I do not recommend using permanent fillers in this area as there is no recourse if there is a complication. Hyaluronic acid is optimal as it is temporary and potentially reversible (another injection of an enzyme that breaks the hyaluronic acid down immediately)." To book a consultation with Dr Zamani, head to her website.

"Teoxane filler treatments consist of Redensity 2 under-eye filler to restore structural volume loss and gently plump out the hollows and disguise mild eye bags, while Teoxane Redensity 1 is for treating lateral canthal lines (crows feet) and to improve skin quality," says Dr Shah-Desai. Remember, there are lots of different filler options out there so be sure to carry out thorough research and make sure the treatment comes from a reputable brand, like Teoxane, before booking anything.

Personally, tear-trough filler isn't something I'm quite ready to consider (remember, dark circles aren't actually anything to be ashamed of). As a bit of a eye-phobe, the idea of any sort of injectable in the eye area isn't for me (maybe I'll change my mind in the future). However, it's worth noting there are other treatments available. "You can also opt for laser for skin resurfacing, reducing hyperpigmentation and treating periorbital veins, although this is generally not suitable for the darker skin types. Under-eye peels and micro-needling with mesotherapy are useful, too," adds Dr Shah-Desai.

If you've seen the Lucky Girl trend dominating your timeline, you might be wondering how to manifest or what it actually is. 

Fun fact: there are over 5.3 million posts tagged #manifestation on Instagram and, last year, Google searches for "how to manifest" rose by 105%. On TikTok alone, there have been 8.7 billion views for videos tagged #manifestation, 4.1 billion views for videos tagged #manifest, and 37.6 million views for videos tagged #howtomanifest.

According to mindset experts Pam Lidford and Sandra Stocks, authors of 16 Seconds – Debunking The Myths Surrounding Manifestation, thanks to platforms like TikTok, false information regarding how to manifest is spreading - and fast.

"Lots of the TikTok content says that visualisation is enough, for example - yet Gabriele Oettingen, an academic and psychologist who has spent her career researching positive thinking, maintains that the more people fantasise or dream about their success, the less well they do if there’s no plan of action to make it happen," explains Lidford.

That's just one of the many incorrect claims being made by manifestation bloggers at current. Keen to find out how to - properly - manifest, or what the spiritual practice actually entails? Then keep reading. We've picked the expert's brains about how to manifest properly, to arm you with the simplest day-to-day manifesting techniques.

How to manifest: so, what is manifestation?

In its simplest form, manifestation is a way of bringing goal setting to life - some may call it the practice of thinking aspirational thoughts with the purpose of making them real, or so shares Stocks.

Lidford and Stocks' problem with the form of manifestation trending on TikTok is that it focused largely on spiritual manifestation.

"One blogger expressed it as the theory that through regular meditation and positive thoughts, you can make your dreams and desires become reality. Spiritual manifestation holds that if you really want something and truly believe it's possible, it will happen," shares Lidford.

But Stocks argues that while this spreads the word about the concept of manifesting, it doesn't teach users the more practical and actionable side of manifesting that is so essential for making sure what you're manifesting comes true.

Why is manifesting so popular right now?

Interestingly, the initial spike in interest coincides with the UK lockdowns and global coronavirus outbreaks. From late March to mid-July, Google searches for the term skyrocketed 669%, share the experts.

But why? Well, research has found that during periods of high or chronic stress, communities lean towards a reliance on "magical thinking" compared to periods of low stress. "People are looking for the something that's missing in their life at that time," explains Lidford.

Take the cost of living crisis - people understandably felt out of control and so may be looking for alternative ways to make sense of things.

How to manifest: your simple guide to manifestation techniques

According to Lidford and Stocks, the following is a tried and tested way to get what you want.

"Our concern is if there are too many Covid era manifestation myths put out into the world that don’t work, manifestation will get a bad name, lose its appeal and leave a lot of good people feeling disappointed, becoming disbelievers and with their fingers burnt, never knowing or feeling the joy of creating their own reality," they share. Ready?

1. Know what you want

Then visualise and feel it, shares Stocks.

2. Know why you want it

This will correspond with your values and beliefs, explains Lidford.

3. Feel good about what you want

Don’t allow the brain to immediately kick in with negative, limiting thoughts as to why you can’t have it, they share.

4. Set a goal

Simple, but important. "It’s tangible and involves a plan," shares Lidford. "Make sure you break that goal down into bite-sized pieces," says Stocks. "This makes it realistic and will build your confidence, too."

5. Feel good about the goal

Feeling good matches how you will feel when you achieve what you want and so you are more of a vibrational match to it, explain the pair.

"Feeling good also creates a positive mental attitude towards the goal and supports you to handle any challenges or uphill struggles along the way, building both your strength and resilience," Stocks shares.

Our self care ideas round up and guide to the meaning of self love may help here.

6. Be flexible

In life, things change, right? The better you arm yourself to handle that fact, the easier the movement towards your goal will be, explains Lidford.

7. Challenge limiting beliefs

You know that pesky negative internal chatter you sometimes notice? Well, it can interfere with your goals, so try and identify them when they arise and stay focused on thoughts that support and serve you.

8. Take action

One of the most important aspects of manifesting. "Do proactive things that feel good and take inspired action," shares Lidford.

9. Have fun

Last but by no means least - remember to enjoy the journey.

TikTok manifestation: is the app spreading myths?

Good question. Both experts share that, by oversimplifying and over-focusing on the spiritual side of manifestation - aka, by saying something repeatedly to the universe, you make it happen - you miss the whole practical side of manifesting which can truly make the practice work.

"Just because you visualise you won’t get Covid, doesn’t mean you won’t get - and spread - it," explains Stocks. "Just like visualising and affirming losing weight won't happen if you continue to practise unhealthy habits," she continues.

There are a whole load of methods bouncing around on the social media app that Lidford and Stocks don't necessary endorse. Take the 33 method, for example. "Bloggers say that al you have to do is write down what you want 33 times a day," explains Lidford. "There's even the three, six, nine method of writing down what you want three times in the morning, six times in the afternoon and nine times in the evening," she shares.

While these can offer short term feel good benefits, they can actually be harmful in the long term, they warn. "They don't take into account the realities and challenges you may face along the way," both experts share.

Plus, manifesting is about much more than wanting something and actioning it - it's about the alignment of your desire, emotions, and beliefs around the desire, they share.

Common manifestation myths

1. It’s a sign

"I keep seeing this topic pop up," shares Stocks. "No, it’s not a sign. Tik Tok and the Internet are doing the maths, and by engaging with particular videos, you’re telling the app you want to see more of this!," she explains.

2. Think positively, and that'll be enough

"This often translates negatively - people think they don't need to study for exams or exercise to be healthy, for example. Positive thinking is a good thing, but not if it becomes delusional or isn’t followed up by action," Lidford shares.

Fail to prepare, prepare to fail

You'd have had to have been living under a rock to have missed that mercury is in retrograde. Many believe that the astrological phenomenon brings a season of, in short, bad vibes - poor decision-making, travel delays, and even confusing messages from the likes of your ex. So if you're wondering how to deal with the onslaught - we've got all the reinforcements for you.

As you've likely come to know (and fear), mercury retrograde season quite literally means that the planet starts travelling backwards in the sky. The astrologically inclined believe that down here, we can experience the equivalent - in a word, chaos. (Think being late to a meeting with your boss and then dropping your phone to top it all off, so now you can't even scroll Instagram through the cracked screen).

While I try not to expect the worse, five hours into mercury retrograde season, my laptop stopped working and my ex popped up on my now cracked phone screen. Yes, really... So I'm not inclined to think of it as a coincidence anymore.

Following the drama of four Mercury retrograde seasons last year. You might think you'd be more prepared for chaos by now, but let's be honest: no one likes things taking a turn for the worse (or things breaking).

It's not all doom and gloom, though. The good news? There are plenty of ways to cope with mercury being in retrograde, including this tool-kit-come-survival-guide we've pulled together for you.

As much as we'd all love to hibernate indoors and curl up binging on Netflix until it's over, life goes on. So instead, we've rounded up the best protection for your tech (yes, tech is meant to go awry during this time), self-care tools to soothe your soul, and calming positivity products, to boot.

Mercury retrograde ends on 18th January - shop our favourite products to get you through below. Happy shopping. And, breathe...

How to survive mercury retrograde: your survival kit

As astrologer Jake Register explained to Skin Proud, "This retrograde is in the sign of Capricorn, known for being the sign of structure and routine. The result? A retrograde in which all of the signs are likely to endure struggles with their daily routines and forget to take good enough care of themselves".

Mercury retrograde can be pretty intense, from ex's coming back to your daily routine. If your ex does come back on the scene, read our guide on what to do when your ex texts you.

Or, if you're just keen to boost self-care in prep, scroll the below.

Protect the tech

Tired of broken phone screens, chargers and laptops failing? The below might help.

Make self-care a priority

With all the cosmic drama going on up there, making you feel out of sorts down here, utilising your go-to self-care ideas has never been more important. Make yourself a priority by allowing time for meditation and a cheeky face mask (or two).

Cleanse your space

You can feel the vibe is off, and need to somehow bring it back. This is where soothing scents come in - an easy way to calm your mind and boost your mood. Bring on the candles, diffusers and sage sticks.

Treat yourself

If mercury retrograde is causing you complete chaos, then you definitely deserve a little treat, or two.

Question: when you envisage incorporating healthy habits into your daily routine, do you also wince at the thought of spending loads of your hard-earned cash on chia seeds, avocados, and protein powders in order to do so?

News flash: it doesn't need to cost the earth to get fit. Quite the opposite, actually: staying healthy on a budget is totally doable and, actually, really rather simple, once you put your mind to it.

Sadly, the simplest ways to stay healthy on a budget often aren't publicised because, well, they don't make any profit. But once you've clocked the simple daily habits - most of which are free - that can genuinely make a difference to your life, you'll never look back.

Like? Meditation. Yoga. Getting your daily steps in with a morning walk or hike. Drinking your eight glasses of water a day. For more simple and easy-to-implement tips, we spoke to three personal trainers from PureGym - Sally Smith from Telford, Emma Ford from Aylesbury, and James Lee from Finsbury Park - to get their top tips for how to stay healthy on a budget. 

Keep scrolling.

How to stay healthy on a budget: 14 top tips

1. Prep, prep, prep

You know the old saying - fail to prepare, prepare to fail. As Smith explains, planning ahead can make all the difference when faced with difficult decisions.

“Plan ahead," she recommends. "Things like planning meals means you’re less likely to splurge on pricey sandwiches at lunch, plus you'll enjoy a healthier option, too."

2. Get walking

Whether that's an early morning walk or a mid-day stroll around the block to break up your desk time, hitting your 10,000 steps a day is a cheap and easy way to boost your cardiovascular health.

Top tip: "When catching up with friends, keep the cost low by suggesting a walk instead of a meal or cinema trip. That way. you get active, too," shares Smith.

Our guide to the benefits of walking might inspire you.

3. Hydrate

A simple, free and effective way to boost your health is to drink more water. One way of making sure you do this is by getting yourself a reusable water bottle - it'll act as a visual reminder to drink water even when you've forgotten.

"Plus, you'll then avoid paying for bottled drinks that may be costly or high in sugars or additives, stay hydrated, and reduce your plastic use at the same time," explains Smith.

4. Keep an eye out for bargains

This one's a good one. If you're keen to start cooking lots of healthy meals with a combination of protein, healthy fats, and carbs but normally find produce like chicken, tofu, and fresh veg a little on the pricey side, keep your eye on the reduced section at your local supermarket, advises Smith.

"You'll normally find some great bargains and, if you're mindful of what you can freeze or cook in batch, really save yourself some cash and time," she adds.

5. Lace up

Sure, you might feel gym anxiety or think that a gym may feel out of your price range right now, but not all exercise needs to take place in a gym. Far from it, actually - there are a whole range of free home workouts you can do, ranging from high-intensity sessions, like spin and Zumba, to low impact workouts, like Pilates and barre.

Running is also a great free way to get fit for free. "It's a great place to start as there are loads of free apps to help get you going and keep you engaged as you try to beat your times and more," shares Smith.

If you do decide to lace up, read our guide to running tips for beginners, first - and don't forget to shop our edits of the best running trainers and best sports bras, either.

6. Dance

Yep, you read that right. Dancing is actually one of the PT's favourite ways of keeping fit and, fun fact, it's also totally free.

"Simply put on some music you can dance to - or follow along with one of many YouTube videos - and away you go," she shares.

7. Get adventurous with your movement

Things like putting the shopping away, walking downstairs to greet the postman or folding the washing are all physical activities that can count towards your daily movement.

Try being more active in your day-to-day will only boost how much you're doing, for less ££, says Smith."Things like deliberately making extra trips during chores or opting to hang the washing up all count," she shares. "You're moving more, for less."

Not sure what we mean? Our guide to mindful movement might help.

8. Check out YouTube

Enjoyed the dance tutorial above? Us too. YouTube is a great option for low-cost fitness options as it's jampacked with free yoga classes, HIIT workouts (we love the Joe Wicks YouTube workouts), weight training sessions, and more.

"This makes working out from home less daunting, as you've got a qualified professional guiding you through a pre-recorded fitness class totally for free," she explains.

9. Choose your supermarket carefully

Sure, eating healthily can add up, but so can buying the not-so-nutritionally-dense options. It all depends on where you shop, shares Ford, who advises you to try cheaper supermarket options.

"I love buying my groceries from more affordable retailers such as Lidl and Aldi. I save loads of money and am constantly stocking up on bargains," she shares.

10. Bulk buy

And on that note - buying the larger packs of items, such as meats and veg, is a sure-fire way to save money.

"The bigger the bag, the more money you save in the long run," shares Ford. Just make sure you're using the food up and storing well - aka batch cooking or freezing - before it goes off.

11. Meal prep

You've heard the likes of health gurus Joe Wicks, Kayla Itsines and Jillian Michaels bang on about how batch cooking can be a great affordable way of eating well, and there's a reason why.

Batch cooking healthy meals not only saves you time, but reduces any chance of decision fatigue when it comes to cooking. Think about it - opening the fridge after a long day, you can make a healthy, nutritious meal (that'll take double the amount of time) or... fish and chips. Anyone would be tempted. Prep meals in advance and said tricky decisions will be pre-determined.

"You can always freeze the meals and defrost when ready to eat," advises Ford.

12. Don’t overcomplicate it

This one's important. Stick to simple meals: a source of protein, carbs, healthy fats, and a few portions of fruit or vegetables for each meal.

"You don’t need to go out and buy fancy extras if you want to stick to a budget," shares Ford. "Stick to the basic whole foods and then mix and match the ingredients for multiple meals."

13. Up your sleep

Getting good quality sleep is one of the simplest - and cheapest - things you can do to boost your overall health, with studies showing it boosts recovery, lowers your risk of heart disease, and reduces your blood pressure. .

"Focus on getting sufficient, good quality sleep where possible," advises Lee. "It can have a huge impact on pretty much all aspects of your health."

Struggling with your zzz's? Our expert rundowns on how to get to sleep and insomnia treatment may come in handy.

14. Kit swap

One of the biggest barriers - and expenses - when it comes to getting fit is workout gear.

But know this - you don't need the latest trainers or kit. Lots of charity shops or secondhand retailers like Depop sell workout gear, or, failing that, ask a sporty friend if they have any old kit they wouldn't mind sending your way. You'll likely be really touched by their generosity.

How to stay healthy on a budget? Sorted.

Whether you’re a long-time skincare enthusiast or a complete novice, nailing the perfect skincare routine can feel like a challenge. Perhaps you’ve spent lots of money on different products while irritating your skin in the process or are unsure of where to even start.

If this sounds familiar it might be time to get back to basics with a simple skincare routine containing effective but gentle ingredients. For an expert take, we spoke to Dr Kemi Fabusiwa – a skincare expert and NHS junior doctor – to ask which active ingredients are best for good hydration, brightness and skin refinement.

The best active ingredients to add to a simple skincare routine

Hyaluronic acid

First up is every dermatologist’s favourite ingredient, hyaluronic acid. Dr Fabusiwa advises adding in this key humectant to your routine to hydrate the skin barrier and combat irritation caused by our other ingredients. “Hyaluronic acid is a humectant: a water-based hydrator that helps to draw water in from the environment and hold it onto the skin’s surface,” explains Dr Fabusiwa. “As we age, the skin’s natural levels of hyaluronic acid begin to deplete. The sun and other external aggressors also reduce levels of this important hydrator”. But by adding it topically into your routine, you can top up your natural levels of hyaluronic acid and give the skin a softer, more supple look and feel.

Polyhydroxy acids

Dr Fabusiwa advises introducing gently exfoliating ingredients to help moisture penetrate the skin more effectively while removing dead skin cells that can make the complexion appear dull. “Polyhydroxy acids are part of the family of exfoliating acids. They are larger in molecular size than alpha-hydroxy acids which means they can exfoliate without penetrating so deeply within the skin, giving you a kinder exfoliating experience with less irritating side effects”.

Salicylic acid

For congested, blemish-prone skin, Dr Fabusiwa also recommends adding exfoliants such as salicylic acid. “Salicylic acid is a beta-hydroxy acid that helps to remove excess oil that is trapping dirt, bacteria and dead skin cells within the skin. It’s a powerful ingredient, effective at decongesting the pores”. It’s often formulated alongside other ingredients such as ceramides and niacinamide to help prevent any dryness that might arise as a side effect.

Niacinamide

Niacinamide, says Dr Fabusiwa, is another important multipurpose ingredient that you’ll find formulated with exfoliants to help reduce irritation. “Niacinamide helps to restore the skin’s barrier, reduce hyperpigmentation and reduce oil production and secretion,” she says.

“It works particularly well in conjunction with other ingredients such as retinol, salicylic acid and hyaluronic acid to contribute to overall skin health”.

So, with Dr Fabusiwa’s advice in mind, we’ve created a simple four-step routine from Superdrug’s Me+ range, full of skin-boosting active ingredients and moisture-retaining humectants.

1. Your four-step skincare routine for dry skin

Begin your morning skincare routine with a cleanser formulated with water-retaining ingredients such as hyaluronic acid and niacinamide. This will help to protect the skin’s natural barrier and retain water throughout the day while removing impurities from the skin. Following Dr Fabusiwa’s advice, you can then add an exfoliating step with a toner formulated with Polyhydroxy Acids (PHA). This will remove dead skin cells, reduce pore size and help the skin absorb hydration. End your routine with a good dose of moisture with a hyaluronic acid serum and ceramide-rich moisturiser which will help to strengthen your skin barrier and leave the complexion feeling smooth and dewy.

Step one: Cleanse

Step two: Tone

Step three: Serum

Step four: Moisturise

2. Your four-step skincare routine for dull skin

If your skin is looking a little dull and lacklustre, you need a simple routine aimed at brightening and rejuvenating it. As Dr Fabusiwa recommends, a cleanser containing a decongesting exfoliant such as salicylic acid balanced with ceramides will help to sweep away dead skin cells without disrupting the skin barrier. Follow this with a gentle toner also containing salicylic acid and a hydrating serum with niacinamide and zinc to refine skin tone and reduce shine. If you feel like you need a little boost around the eyes, a cream formulated with caffeine should instantly brighten the area and leave you feeling ready for the day.

Step one: Cleanse

Step two: Tone

Step three: Serum

Step four: Eye cream

3. Your four-step skincare routine for oily skin

If improving your skin texture is top of your agenda, a soothing yet exfoliating routine can help to get the results you want. Start with a very gentle cleanser derived from oat to effectively remove dirt and impurities without stripping moisture from the skin. Then, to exfoliate without causing any irritation, add a toner containing Polyhydroxy Acids (PHA) as per Dr Fabusiwa’s suggestion. Pat two to three drops of a gentle boosting serum formulated with salicylic acid and cica (centella Asiatica) onto the skin to unclog the pores, reduce blemishes and calm the complexion. A final layer of moisturiser containing niacinamide and hyaluronic acid will brighten and balance the skin.

Step one: Cleanse

Step two: Tone

Step three: Serum

Step four: Moisturise

For more information and to discover the Me+ range, visit Superdrug

You'll have heard of kettlebells - a simple piece of gym equipment designed for strength training at the gym or from home.

During the pandemic, they were one of the many hotly-in-demand pieces of exercise equipment. If your kettlebell has been gathering dust ever since or you simply need some ideas of how best to utilise it, know this: they're a handy addition to any workout. 

Why? Well, one study published in the Strength and Conditioning journal found that kettlebell workouts can help build a healthier lower back, thanks to the loading and movement patterns you use when working out with one. Plus, they boost full body strength, improve coordination and mobility, and  improve grip strength.

“A kettlebell is a versatile piece of equipment,” explains Rachael Penrose, personal trainer and fitness instructor at F45 Paddington. Recognisable by its unique shape (a round base and curved handle on top to grip onto), a kettlebell exercise is any movement using this piece of equipment. 

Some common weight lifting exercises using the piece of kit include kettlebell swings, deadlifts using kettlebells and the kettlebell clean and press, shares Penrose.

For her go-to's, keep scrolling. Don't miss our guides to home workouts, weight lifting apps, and gym workouts, while you're here.

Kettlebell exercises: your guide 

Great for building muscle, strengthening and toning, Penrose is a fan of the kettlebell. “I personally like to use kettlebells with my clients for movements like a goblet squat, kettlebell clean and press and my favourite mobility move, the Turkish get up," she shares.

The joy of a kettlebell is that it can be incorporated into practically any move, she adds. For example, it can be used as an added weight or to challenge balance. The kettlebell’s handle is also easy to grip so it works well in swings and is easier to manoeuvre than a dumbbell, says Penrose. 

Beginners should stick to simpler moves, such as squats, lunges, the chest press and the farmer’s carry while getting used to doing them with the weight of a kettlebell, advises Penrose. 

Try this: For a simple ten-minute kettlebell workout, she recommends selecting five of the below moves and performing one set of each for 45 seconds (rest for 15 seconds and then repeat a second lap).

Kettlebell exercises: 9 to try tonight 

“When looking at a workout, I focus on the seven functional ways we are designed to move: These are squat, lunge, hinge, pull, push and gait,” explains Penrose. “With this in mind, I would plan to cover all these movements, with the added challenge of incorporating a kettlebell for a full workout.”

Try Penrose’s go-to kettlebell exercises below, complete with handy tips on how to nail each of the moves. From kettlebell exercises for the chest and abs to those that’ll work your back and glutes, this useful kettlebell workout is one to bookmark.

Want a few more free sessions to bookmark? Our PT approved glute workout, lower body dumbbell workout (simply switch out the weights for kettlebells) and full body workout are also ones to try.

1. Kettlebell squats

This is an ideal kettlebell exercise for the legs, shares Penrose, as it targets a wide range of muscle groups. 

How to: Flip the kettle upside down and hold it in a goblet position in front of your chest while squatting.

How long? Aim for 45 seconds.

2. Weighted lunge

A weighted lunge is one of the easiest weight training moves to perfect - follow the instructions below to if you've never tried before. 

How to? There’s an option here to hold a single kettlebell in a goblet position. Alternatively, hold two kettlebells by your side while performing alternating lunges, recommends Penrose.

How long? Aim for 45 seconds.  

3. Romanian deadlifts

The Romanian deadlift is the perfect hinging motion, according to the trainer.

How to: Begin with your feet hip width apart and hinge forwards. Keeping your abs and back engaged, grip the kettlebells and pull your shoulders back. Tightening your leg muscles, pus through your feet until you are standing and holding the kettlebells on either side of your body. Engage your glutes.

How long: Aim for 45 seconds.

4. Kettlebell swings

A kettlebell swing is an explosive movement. Do note: the PT advises that you should only be done once you have mastered an RDL (that's a Romanian Deadlift, FYI). 

How to: Again, standing with your feet at hip width apart, hold the weight in front of your body with both hands. Bending your knees, swing the kettlebell through your legs until it reaches shoulder height. Being careful not to lock out your elbows, return and repeat.

How long: Aim for 45 seconds.

5. Bent over row

Keen to improve your arm or back strength? This is a great kettlebell exercise for just that. 

How to: In a bent-over position holding a single or set of kettlebells, pull them towards your hip while engaging through your back.

How long: Aim for 45 seconds.

6. Overhead push

This is great for improving your ab strength - just be careful to maintain good form when lifting the weights overhead.

How to: Standing in an upright position, drive the kettlebell from your shoulder upwards and then control the descent.

How long: Aim for 45 seconds.

7. Weighted Russian twist

This is one of the best rotational core exercises going, according to the PT. 

How to: Attempt to lift your feet off the ground as you rotate through your torso, tapping the kettlebell from side to side with control.

How long: Aim for 45 seconds.

8. Farmer’s carry

While it may look like an easy exercise, a farmer’s carry is not for the faint-hearted, shares Penrose. 

How to: Carrying a set of kettlebells, walk forward and back, or round in a circle, while being extremely conscious of your alignment from your head all the way down to your feet. Keep your core engaged. It will also work on your grip strength.

How long: Aim for 45 seconds.

9. Turkish get up

“The mobility move to end all mobility moves," shares Penrose. The Turkish get-up requires strength, coordination, extreme control and works quite literally every muscle in the body. This is an advanced move and will take some time to master, he adds.

How to: Starting on your back in a starfish position, bend one of your legs and, holding the kettlebell in the hand on the same side, raise your arm, whilst holding the weight, straight up towards the ceiling. Keep your eyes on the weight and be careful not to bend your elbow. 

How long: Aim for 45 seconds.

Did you know? Resistance band exercises are one of the most effective ways to workout. They're simple to do, cost very little, and can be done from anywhere - not to mention they work a series of muscle groups if done correctly.

They may look like a simple piece of kit, but don’t be fooled: these stretchy bands are a versatile addition to any strength training routine. Trust us when we say, they’ll take your glute exercises and ab toning exercises to another level.

Looking to get active after a relaxing Christmas or mix up your workout routine> You're in the right place, as they're used in celebrity workouts, too - Ashley Graham uses resistance bands in her gym workouts and Naomi Campbell is also reportedly into them. NFL star Tom Brady has even gone as far as to say that the only equipment he uses in his workouts is resistance bands.

Keep scrolling for your complete guide to resistance band exercises - and don't miss our guides to dumbbell exercises and kettlebell exercises, while you're here.

Resistance band exercises: your guide

First things first: what actually is a resistance band, you ask? Resistance bands are essentially elastic bands used to create resistance. When this is done correctly, muscular contractions occur, which help you build strength and tone, explains ex-professional athlete and personal trainer Omar Mansour. 

So, why are they so great? Research has shown that training with elastic resistance bands actually provides similar strength gains when compared with more traditional devices, such as dumbbells and weight machines. And, if we say so ourselves, they can be a hell of a lot easier to use.

Other benefits include being easy to travel with (in case you fancy an impromptu workout).

How should people use a resistance band?

In short - however works best for you. Exercises using the bands can be mixed into existing workouts, used for warm-up exercises, or done as a stand-alone - whatever works for you.

 “Depending on the individual's fitness ability, resistance bands can be used to improve mobility, activate and strengthen muscles,” says Mansour, who is also a running coach and trainer with the audio fitness training app With U. It can also be a useful piece of kit to use in a warm-up, as above as the band will help send blood flow to muscle groups. 

“Resistance bands can be used for greater muscle stimulation, stretching, and mobility. When used to improve strength and power, resistance bands can challenge you in different ways to free weights, as typically the upper portion of the movement is harder than normal,” explains Monsour. “This is when the band is stretched most, creating the most resistance. Overloading the top part of an exercise can create greater muscular activation.”

Are there different types of resistance bands?

Yes, there are. You have short or long resistance bands, looped or solo, different strengths, and a variety of different materials, too. 

Think of it this way - there's a range of weights at the gym, and a range of different intensities of the resistance bands, too. You'll typically see light, medium, heavy, and extra-heavy resistances.

Shop our edit of the best resistance bands here or scroll to the bottom of this article for our top picks.

Resistance band exercises: 6 to try tonight 

1. Resistance band front squats

After resistance band exercises for legs? Front squats are great for working your hamstrings, quadriceps, glutes, and abs.

How to? Stand with your feet hip-width apart. Then, engaging your abdominal muscles and bending at the knees, lower your glutes towards the floor, pausing at the bottom before pushing back up. Remember to use your glutes and hamstrings here for the pushback up.

How long? Do this front squat with a resistance band for 45 seconds.

2. Seated back row

If you’re looking for resistance band exercises that will work the shoulders, arms, and back, then this seated back row delivers all three. 

How to? Sit on the floor with your legs out straight in front of you, back straight, and your toes pointing towards the ceiling. Loop the band around the bottom of your feet and hold the end in both hands. Then, engaging your back and core, row both elbows backward until your hands are near your hips. Return and repeat. 

How long? Grab a resistance band and try this exercise for 45 seconds.

3. Press-ups with a resistance band

A classic - the press-up - just got harder, thanks to the addition of a resistance band. It’s an ideal addition to a routine for those after band exercises for arms and the chest. 

How to? Give your regular push-up a go, but loop a resistance band around your back for added tension and resistance. 

How long? Mansour recommends doing this exercise for 45 seconds.

4. Reverse lunges with a resistance band

This is a pretty straightforward exercise to try if you’re on the hunt for resistance band exercises for beginners. 

How to? Start by slipping a band around your thighs. Standing with your feet hip-width apart, take a large step backward with one foot. From there, lower your knee towards the floor and lowered foot. Your knee should be at a 90-degree angle and your heel lifted. Return and repeat.

How long? Again, this is an exercise to do for 45 seconds.

5. Banded overhead press

Another top pick, the banded overhead press will get the muscles in your arms, chest, shoulders and upper back working. 

How to? Again, start with your feet hip-width apart. Loop the resistance band under both of your feet and hold it in both hands, with your palms facing upwards. Push the band directly overhead until your arms are straight and your muscles engaged. Return and repeat.  

How long? Repeat the overhead press for 45 seconds.

6. Bicep curls with a resistance band

Try 45 seconds of these bicep curls with a resistance band and you’ll see how effective a band can be in place of free weights.

Best resistance bands to buy

Ahh Christmas, the most wonderful time of the year. Andy Williams wasn't wrong when he sang "There'll be parties for hosting, marshmallows for toasting, and carolling out in the snow...", December is a carousel of never-ending invites and a to-do list as long as a Christmas stocking. And while for many, it's a fun and frivolous month, for others, it can trigger a unique kind of stress—one that’s tangled in expectations, obligations, and the pressure to create a picture-perfect holiday. Whether it's the weight of gift-giving, family dynamics, or the relentless pace of the season, Christmas burnout is a real and often overlooked challenge.

Which is why Sarah Knight's brilliant 'The Life-Changing Magic of Not Giving a F*ck' is a book I come back to year after year. Here, the bestselling author shares her advice on how to say no—and not feel guilty.

Here's how to navigate the social season more mindfully — and give zero f**ks

'Tis the season to party, right? Well, yes and no. The truth is, you don’t have to RSVP "yes" to every single invitation you receive at Christmas. And this revelation is my holiday gift to you. Because, as I have revealed in my book, F**k No!, it’s pretty liberating to do you; to take a bit of me-time and not feel an ounce of guilt afterwards. Now that we’ve got that out of the way, I’m going to put a big, fat red bow on it by telling you exactly how to say no when you can’t, shouldn’t, or just don’t want to go to your third carol-singing party in as many weeks. Ready? Here goes…

"No, thank you."

"I’m not available that evening. Have a great time!"

"Oh, what a nice invitation, but I’m afraid I can’t make it."

There, that wasn’t so hard, was it? (Hint: the correct answer, here, is "no".) But I understand. You’re probably feeling guilty about delivering a perfectly honest, polite decline, even though saying yes will send you scrambling to buy too many hostess gifts, eat too much cheese, and spend too many bleary weekday mornings wishing you hadn’t had that last glass of prosecco at your neighbour’s snowflake soirée when you have a month’s worth of work to do before you begin the "holiday" part of your holiday season.

So, let me stuff this extra swag in your stocking for good measure: you have nothing to feel guilty about. Why? Because declining an invitation is not an inherently bad thing to do.

If you were to lure your friends to a festive party, then organise a ring of hardened criminals to rob their homes while they’re out sipping overpriced G&Ts at a godforsaken club, that would be bad. And you should feel guilty about it. But simply saying, "Sorry, I can’t make it!" to an office party that someone else planned at a godforsaken club? That’s perfectly acceptable. We’ve all got priorities, and paying £15 for a gin on a Tuesday night isn’t necessarily one of them.

Plus, everyone else you know is super-busy these days and they probably wish they could also say, "Ho, ho, no!" to an invite or two (ok five) when it simply doesn’t jingle their bells. So, lead by example: be the "no" you want to hear in the world. You don’t have to feel guilty about declining an invite as long as you do it honestly and politely. Don’t have time for an eggnog tasting? Try: "Alas, I’m all nogged out these days. Enjoy!"

Can’t get behind a pie-making party? Send: "Unfortunately, I don’t have time to eat dessert this week, let alone make it. Thanks for the invite though!" Not enough tinsel in the bank for a fancy-dress dinner with your sister and her gang of Gatsby-esque pals? Quip: "My liver says yes, but my credit card says no. Have fun!"

If you’re still feeling like a guilty Grinch, try thinking about this in terms of what you want to give your friends, family, colleagues, and significant others this year. And I like to think that the freedom and respect to let them do whatever they please with their precious free time and funds is a great start.

Because the truth is, naughty folks pressure others to show up to events they don’t have the time, energy, money, or desire to attend. Nice ones say, "No problem! Thanks for letting me know, and I hope you’re having a wonderful holiday season."

With that perspective in mind — and a cornucopia of parties, concerts, charity dinners, 5K runs, bake sales, book clubs, and boozy brunch invitations crowding your inbox between now and New Year’s Eve — say one or two (or five) "no's and give yourself the greatest gift of all this Christmas — time.

For more Inspiration on saying no, pick up F**k No! by Sarah Knight (£14.99).

This article was originally published in 2019.

Assuming you applied your face cream this morning and it only ‘sort of’ did what you wanted it to, then you probably haven’t nailed whether you have dry or dehydrated skin. You see, there's no point in splurging on the best moisturiser for dry skin, when actually your skin is just dehydrated.

"You can actually see and feel a difference between dry and dehydrated skin," says Georgia Louise, La Mer Global Ambassador and facialist to Jennifer Aniston. "Dehydrated skin feels tight and looks dull with superficial fine lines. Dryness can show up as redness, flakes and an uneven texture."

Also important: dryness refers to a skin type. Dehydration is a temporary skin condition that can be reversed. Both dryness and dehydration require some nurturing of the skin barrier.

Here’s a breakdown of the key differences and what you can do to get your skin looking its healthiest again…

How to test if your skin is dehydrated or dry

Smile to test for dehydration —it really is that simple.

"If it feels tight, you are probably suffering from dehydrated skin," says Louise. "If you see dark circles and an uptick in fine lines, that’s also an indication."

To test for dryness, rub gently on one area of skin. "If you see loose skin cells in the form of flakes, or your face quickly turns red and becomes inflamed, then you likely have dry skin."

What is dry skin and how do you treat it?

Dry skin lacks oil because it produces less sebum than normal skin.

"As a result it lacks the lipids it needs to retain moisture, make rough skin feel smooth and keep the skin barrier strong," says Paula Begoun, founder of Paul’s Choice skincare.

This is particularly true of Black skin, which naturally has lower levels of lipids than white skin. What’s more, the dead cells on its surface don't slough off as quickly, which can give dark skin a greyish cast. Lactic acid is an exfoliator that is gentle enough to use on dry skin to eliminate this ashiness.

But be warned, there is such thing as exfoliating too often. "Avoid over exfoliating as this will strip skin of moisture," says Louise. "Once or twice a week should suffice."

When scanning the ingredients’ list in search for the best treatment, look for humectants like glycerin, which pull moisture from the atmosphere into the skin.

"Also important are repairing ceramides [a form of lipids or fat molecules]," says Begoun. "These fill in the cracks between skin cells by forming a protective layer that limits moisture loss and protects against damage from pollution."

In other words, ceramides give skin its plump, hydrated, balanced appearance. On labels, you’ll see them listed as ceramide AP, ceramide EOP, ceramide NG, ceramide NP, ceramide NS, phytosphingosine and sphingosine.

The best treatments for dry skin

What is dehydrated skin and how do you treat it?

Dehydrated skin, on the other hand, lacks water, not oil. "So you can have an oily complexion but still have dehydrated skin," says Louise.

Dehydration is caused by many factors, but the most common are low humidity, diet, hot showers and central heating, which sap skin of water and make it more sensitive during the harsh winter months.

Look for moisturisers with ingredients that prevent water loss. Hyaluronic acid is the gold standard as it is a sponge-like molecule that naturally attracts water. It then binds it to the collagen in your skin, giving your face back its dewiness.

The best treatments for dehydrated skin

The golden rule for both dry and dehydrated skin

Whether you have dry or dehydrated skin, the biggest mistake people make is incorrectly layering their skincare, says Louise.

"Always remember to layer your products in order," she says. "Start with the lightest first, like serums, and work your way to the heaviest in texture. These are your creams, oils and sunscreens."

Why is this important? Products designed for travelling into the deeper layers of skin, like serums, are made up of tiny molecules. Moisturiser, on the other hand, has larger molecules as it sits on the uppermost layers.

"A serum placed on top of moisturiser can’t penetrate through these larger molecules," she adds.

Trust us, follow these rules and your lacklustre skin will be back at its juiciest in no time.

Be honest, when it comes to make-up expiry dates, are you as clued up as you should be?

Is it really okay that you've held on to the same lipstick for years on the off chance you might require a bright orange lip? Pencil eyeliners surely don't actually have to be chucked until you've sharpened them to within an inch of their lives? And what's wrong with keeping an old-faithful blusher forever?

We totally get it. If you've invested in the best mascara, or treated yourself to the best foundation, you want to hold on to them until you've used every last drop. But keeping old products past their prime could expose you to harmful toxins, causing some troublesome health problems as a result. If it's never crossed your mind before, it's okay, we're not judging. The truth is, make-up expiry dates are confusing and not always glaringly obvious.

Luckily, as a team of beauty editors who have absorbed all of the necessary info from the skin and make-up artists we work with every day, we've got it sussed. To help make expiry dates easier to understand, we've pulled together a need-to-know guide on when it's time to bin your beauty buys. Here at Marie Claire UK, we are all about preventing things going to waste, so we've even included what signs to look out for, so that you're not throwing away make-up too early either, when in reality it's probably fine to use. Keep scrolling for your comprehensive guide to make-up expiry dates – from powder and concealer, to mascara and lipstick...

When does foundation and concealer expire?

When to toss

Even the best concealers and foundations in the biz have expiry dates—and it's really important to keep on top of them. If you're used to spending big on your skincare, know that slapping on expired foundation and concealer could be working against your investment. Kimberley Hulme, Head of Clinic at Face the Future, says, "Using expired products for an extended period of time can actually start to reverse all the hard work you will have done by investing in the right skincare products to begin with."

On top of that, if your foundation is formulated with skincare ingredients, those ingredients could become ineffective if they've expired. So, by keeping on top of this, you are helping to ensure that you skin is getting as much benefit as possible from the products you are using, explains Hulme.

The lifecycle of your foundation and concealer will depend on its ingredients. A water-based product will last up to 12 months, while oil-based foundations will make it to 18 months because oil is a natural preservative.

Expiry signs

As explained above, some products might last longer than others, so what expiry signs should you look out for? Things like smell and consistency are always ones to keep an eye on. When the oils rise to the top and the consistency thickens, this means that your foundation will create an uneven, streaky and inconsistent finish, and it's probably time to replace it.

How to protect

You can prevent your foundation from separating by stashing it somewhere cool and regularly shaking the liquid to mix the oils, purified water and make-up particles together. Keep your application tools clean too and avoid touching your foundation as much as possible to keep bacteria at bay. 

When does blusher, bronzer and face powder expire?

When to toss

Do make-up expiry dates apply to powder? Definitely yes, and the recommended time to keep it is 18 months. Powder products don’t contain water, so it's harder to make bacteria grow. Cosmetic chemist Ni’Kita Wilson advises to look out for the ones with botanical extracts such as aloe, green tea extract and chamomile. Wilson explains that oils will cling to the bristles of your brush and transfer to your product when applying powder over liquid or cream face products, which causes a dull grey film on the product.

Expiry signs

Again, always keep an eye on things such as the consistency or smell. Also, if you've noticed a hard rim on your powder, this could be due to minerals in your blush mixing with oils from your skin overtime, and it might be time to say goodbye.

How to protect

Always close your compact or twist the lid shut after use to avoid oxidation, which can change the colour of powders. Also, avoid using an emollient or greasy concealer before you apply. Plus, make sure your brush is always clean before each use to limit the amount of oil that ends up in your powder. Allow to dry and it’s good as new.

When does mascara expire?

When to toss

Make-up expiry dates are arguably most important to keep in mind when it comes to mascara. Three months with everyday use and six months with occasional use. Wet environments harbour bacteria, which is why our most-loved beauty product has such a short expiration period. Bacteria also naturally exist on our eyelashes and these germs are transferred from our eyes to our wands and into the mascara tube. 

Sharon Copeland, optician at Feel Good Contacts says, "You should ensure your mascara isn’t older than six months, or you could be putting your eyes at risk of (pink eye), irritation or a stye."

Expiry signs

If it smells funky, it's gone off, but trust us, just toss it after three to six months. It might be heartbreaking to see your make-up expire, but getting rid of that mascara now is better for you in the long run. Ideally, you want to hear a popping sound when you take your wand out of the tube. If you don't hear that, chances are too much air has managed to get into the tube.

How to protect

To help make mascara last longer, don’t pump the wand, as it pushes air into the tube, causing it to dry out. Instead, draw it out and twist against the tube’s interior to pick up product. If your mascara dries up, revive with a few drops of baby oil.

When does eyeliner expire?

When to toss

So you've splurged on one of the best eyeliners that money can buy. Just how long can I get out of it, you ask? Luckily, eyeliners tend to last that bit longer than complexion make-up staples like foundation, and can last anywhere from three months to three years. Again, it's all to do with the formula.

The best liquid eyeliner will have the same bacteria-prone formula and packaging as mascara, whereas a pencil eyeliner will have greater lasting power because as you sharpen them you remove bacteria that you pick up from using it on your eyes.

Expiry signs

If a white film that can’t be sharpened off develops on your eyeliner, replace it with a new one.

How to protect

Limit germs in liquid eyeliner by cleaning the tip after each use. If you use a pencil, ensure to regularly sanitise your sharpener with cotton wool and rubbing alcohol to stop bacteria from dwelling on the razor and ending up on your eyeliner. (Shudder.)

When do lipstick and lipgloss expire?

When to toss

A make-up look just isn't finished without a swipe of one of the best lipsticks.

Lipstick doesn't hold much bacteria, so it can last between 12 - 18 months. Although lipstick and gloss are packed with preservatives such as parabens, essential oils and vitamins to ward off germs, these naturally start to break down after a year.

Expiry signs

Any beading of moisture, funky smells or chalky texture means it's time to toss. Also keep an eye out for darkening or patching in the colour of the lipstick in the bullet. 

How to protect

Store your summer hue in the fridge. Keeping lipstick and gloss away from heat slows the breakdown of ingredients. Also, don’t apply lipstick straight after eating - it cultivates bacteria.

Do make-up brushes expire?

When to toss

The best make-up brushes really are an investment that will go the distance, and the ones worth splurging on can last a long time if well cared for. But there are still some signature signs of expiry to watch out for.

Expiry signs

When the bristles start falling out, that’s when you know it’s time to replace it. Similarly, once your brush starts producing subpar application results, it's probably time to start considering new investments.

How to protect

Brushes should be washed at least once every two weeks, and try to spot-clean your eye brushes after each use to avoid infections. All you need is warm water, mild soap and a dash of olive oil; give your brush a swirl (the olive oil breaks down the oil in make-up), rinse thoroughly, and voilà – good as new.

Make-up expiry tips:

• If your product looks or smells funny, chuck it out.
• Wash your hands every single time you go to apply or reapply your make-up. Avoiding getting any bacteria into any of the formulas will make them last longer.
• If you've had a cold sore, get rid of any lip products that would have come into contact with it.
• Write the date you bought a product on some masking tape and stick it on to remind you when you should throw it out.
• Wash your make-up bag regularly. We are all guilty of letting it get into a state, but cleaning it on the reg will keep bacteria at bay.