In 2026, a regulated nervous system is like a pot of gold. Something we're told (by some 1.2 million Instagram posts) exists at the end of the rainbow, but which, as far as I can tell, not many of us have found.

The conversation surrounding it, at least the one presented on social media, leaves me conflicted. On one hand, many of us are overstimulated. Chronically connected. Subject to incessant notifications literally designed to activate our stress response.

At the same time, the online image of what a regulated nervous system looks like is somewhat misleading. It’s presented as an inner serenity; an ability to remain unfazed and unrushed by modern life. To do everything slowly and mindfully.

Not only does this risk becoming unrealistic and alienating to those with full-time jobs, caregiving responsibilities, financial and social pressures, it’s also not what we should be striving for. Because as I learned from psychotherapist and nervous system specialist, David Cornwell, back in April, nervous system regulation isn’t the same as permanent calm.

In fact, our nervous systems are designed to adapt. To move regularly between high and low stress states. Cortisol, so often blamed for everything from disrupted sleep to inflammation and cardiovascular issues, has been shown by research to actually be good for us, in moderation.

Instead, what we should actually be seeking is balance between high and low stimulation. A life that allows us to move fluidly through the gears of activation and stress. And it’s this balance which most of us are missing.

It’s why I decided to start peppering my week with intentional moments of low-stimulation. From dedicated reading hours to phone-free walks and hand-washing dishes, these tiny moments of mindful disconnection have become the reboot I so desperately needed, improving my mood, energy and attention.

To understand why they’ve been so powerful, and discover what my last two months of low-stimulation have looked like, read on. And if a regulated nervous system is on your list of goals for this year, you might also want to read our guides to somatic healing, EFT tapping and vagus nerve tuning. Plus, neuro-somatic coach Eva Syti shares the six things that women with regulated nervous systems do differently to feel their best.

Stacking My Week With Low-Stimulation Moments Helped Me Feel Happier, Calmer and More Productive—Here’s Why

What is a low-stimulation moment?

A low stimulation moment is exactly what it sounds like. “It’s a period of time where you intentionally reduce the amount of information your brain has to process,” says nutritionist and hormone specialist Hannah Alderson, who refers to these moments as ‘cortisol calmers’ in her new book, Everything I Know About Cortisol.

“Many of us move from emails to WhatsApp, podcasts, meetings, social media and Netflix without ever giving our nervous system a chance to recover,” she explains. “Cortisol calmers (or low stimulation moments) create those small pockets of recovery that our biology has always relied on.”

Cornwell agrees. “Low stimulation activities help to shift our nervous system from the fight-or-flight, sympathetic state to the rest-and-digest state.”

What these low stimulation moments look like is up to you. “It could be sitting outside with a cup of tea, taking a walk without your phone, reading a book, ice face dunking, practising slow breathing or simply looking out of the window for five minutes,” says Alderson.

What are the benefits of low-stimulation moments?

Low-stimulation moments are essentially a buffer against burnout, which makes them crucial for long-term health, happiness and productivity.

“Think of your nervous system like the gears of a car,” says Cornwell. “If a car is climbing a hill, it needs to drop into a lower gear. If it’s on a motorway, it needs to move into a higher gear. We are the same. We have to be able to move flexibly between different states of the nervous system depending on our surrounding circumstances. If you’re always stuck in top gear, you will burn out.”

Alderson agrees. “We know that chronic stress isn’t a response to one stressful event - it’s a result of never switching off from the overload of the modern world. When we build in moments of recovery, we support the natural rhythm of cortisol, which we call the diurnal daily pattern.”

Both experts say that small moments, rather than big gestures, are what matter.

“A few intentional pauses throughout the day may be more beneficial than waiting until you're completely burnt out before taking a holiday,” says Alderson, who points to research which shows that as little as 10 minutes of time spent in nature supports parasympathetic nervous system activity.

What are the signs of over-stimulation?

If there’s one thing I’ve learned over the past year, it’s that our bodies really do speak to us, and that tuning into their frequency is one of the best things we can do for our wellbeing.

“Our bodies are remarkably good at letting us know when we've been living in ‘go mode’ for too long,” confirms Alderson, who shares the common symptoms of a body that’s craving some relief from stimulation.

• Feeling constantly wired but exhausted
• Menstrual issues, like disrupted cycles
• Struggling to switch your brain off, especially at night
• Feeling overwhelmed by small tasks that would normally feel manageable
• Snapping at loved ones or feeling emotionally reactive
• Reaching for caffeine, sugar or alcohol to get through the day
• Finding it difficult to concentrate or feeling mentally foggy
• Feeling guilty when you stop or rest

I’ve Been Building Low-Stimulation Moments Into My Week For Over A Month—And My Health and Happiness Has Surged

This latest bout of overstimulation was far from my first. It tends to creep up on me every few months when my workload increases and my boundaries around screentime slip.

Of course, it’s a vicious cycle. The more stimulated I become, the less energy I have to do things like read or go for a walk. All I want to do when the workday ends is scroll.

It’s why the introduction of low-stimulation moments had to be treated like a formal intervention—my own personal adult star chart, which began with limiting my screen time to working hours and starting to actually make use of my Waterstones rewards card.

Below, my favourite activities from the last two months.

Daily pages

Growing up, I was a total bookworm. Saturday morning trips to the library were a highlight of my week. And to this day, reading is one of the things I find most creatively energising and emotionally restorative.

Yet, when I find myself feeling frazzled, it’s the first thing to go. The idea of having to concentrate on the words in front of me just feels too taxing, so naturally I end up scrolling social media instead. Of course, that only leaves me more exhausted.

I’m sure plenty of you are nodding along, which is why, on day one of my low-stimulation challenge, I set myself a reading ritual. Every week, I gave myself a £10 allowance to buy a new book and committed to 20 minutes of reading, three times a day. The first slot is when I first wake up, in bed with a coffee. The second is after lunch before I reopen my laptop. And the third is last thing at night, when my phone has been put on charge outside the room.

Within days, this routine had become my favourite part of the day. I found it surprisingly easy to stick to. Always having a new book ready when I finished the one I was reading ensured that I never had empty time to fill with scrolling, and the low-stimulation start and ends to the day made an immediate difference to my sleep.

The best book I’ve read in the last two months? The Women by Kristin Hannah.

Watering the garden

One thing I’ve never been is green-fingered. I don’t have the patience nor the inclination to be a plant mum and have even been known to kill a cactus (impressive, I know).

But in the last few months I’ve been living with my dad, who is very proud of his garden. And since he splits his time between our house and his partner’s, it’s sometimes up to me to tend to the array of rose bushes, fig trees and wildflowers.

And you know what I’ve discovered? It’s actually really regulating. After dinner, when I’d usually slump in front of the TV, second-screening on social media, I take ten minutes to hang out with the plants. I like the sound of the water hitting their leaves and watching the soil turn from light to dark. It’s a moment where I’m absorbed in the job at hand, not distracted by the pull to multitask.

Phone-free walks

Movement is good for us - we know this. But sometimes the intensity of a run or the thrum of a busy gym is overstimulating in itself.

It’s why I’ve taken to walking - sometimes instead of, and sometimes as well as, a more formal workout.

The crucial thing? I leave my phone behind. If I don’t, the inevitable chime of a notification will have me checking WhatsApp or replying to emails for the entire duration of my time outdoors; my head glued to my chin, completely unaware of my surroundings.

Without my phone, I actually breathe. I take in what’s around me, I process my thoughts, I problem solve, I daydream, and I always come back calmer and clearer-headed than when I left. And I’m definitely more productive for the rest of the day.

Hand washing dishes

Last but not least, washing up. This one was borne out of necessity - we don’t have a dishwasher at my dad’s. Typically though, he washes, and I dry.

But when he’s away, it’s on me to do both, and actually, it’s become one of my most mindful moments. I turn whatever I’m watching or listening to off, I look out the window, and I take my time. Radical, I know.

Instead of rushing through it, scrubbing as fast as I can, I actually make the most of having my hands in the warm, soapy water, of the process of drying the plates and stacking them away afterwards. It’s a very satisfying routine - one you have to be absorbed in, since your hands are too wet to grab your phone between dishes.

As you can tell, low-stimulation moments are nothing groundbreaking. There were others: regular yoga, swimming and cooking from scratch, but these were the ones that left the biggest impression on me.

The best part? The recovery is fast. Within a week of these habits, I was feeling calmer, sleeping better and feeling more energised when I was working or socialising.

It requires boundaries and discipline, but it’s totally doable for all of us. And above all else, it’s proven to me that stress is not the enemy - it’s there to protect us, and we can work with it to achieve our goals, whilst staying healthy and happy in the process.

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GLP-1s are, without doubt, the hottest topic in women's health right now. Whether you're pro or sceptic (and it's clear that most people are one or the other), there's so much noise around the jabs that it can be difficult (read: impossible) to form an unbiased, science-based opinion on them.

And we get it: the topics of size, weight and weight loss are some of the most triggering, traumatic and loaded conversations out there, with emotions running high on both sides. But when we read that GLP-1s might have benefits beyond the numbers on the scales, we'll bite: we were intrigued.

While research into the drugs is in its early stages, there's evidence that GLP-1s are not only effective in helping us shed excess pounds but have potential metabolic gains, too. Studies (such as this one, from the journal Nature) suggest that GLP-1 use is associated with a reduced risk of cardiometabolic disorders, respiratory conditions, infectious illnesses and even dementia and Alzheimer's disease. Meanwhile, further research reveals that the drugs may have an anti-inflammatory effect, leading to them being (albeit tentatively) hailed as a potential longevity drug.

So, before making up our minds as to whether the advent of the GLP-1 is a miracle or a misogynistic marketing tool designed to keep us all obsessing over our size - or perhaps both - we consulted some trusted experts to hear their take. Keep scrolling to hear their thoughts - and don't miss our guides to glucose guarding, the longevity trends worth skipping and the best science-backed anti-inflammation tips. Plus, read MC UK Health Editor Ally's take on the claims that Ozempic can 'delay' ageing, here.

Do GLP-1s reduce inflammation and improve cardiometabolic health?

What are GLP-1s?

Before we really get into it, let's have a quick recap of what GLP-1s actually are.

"GLP-1 receptor agonists (known as GLP-1s) are a class of medicines that mimic a naturally occurring hormone called glucagon-like peptide-1 (GLP-1), which is released naturally by the body after eating," explains Dr Anju Verma, clinical lead for weight loss at Boots Online Doctor. "They work by helping to regulate appetite, increasing feelings of fullness, slowing the rate at which the stomach empties and reducing hunger. GLP-1 medicines can also help to regulate blood sugar levels."

"These medicines have been used for several years to support people living with type 2 diabetes, and some are now licensed for weight management in people who meet specific clinical criteria."

How do GLP-1s work?

Now for the science bit.

"GLP-1 receptor agonists (semaglutide) are medications that mimic the natural hormone humans release after eating, but with a much longer and stronger effect," explains Dr Charlie Cox, longevity doctor and cardiothoracic intensive care consultant at Reborne Longevity clinic. "They work on multiple levels at once: slowing gastric emptying, acting on appetite centres in the brain, and improving how the body handles insulin and blood sugar."

"Although the class is generally referred to as 'GLP-1s', newer drugs actually target more than one hormone at once. Tirzepatide (Mounjaro) is a dual agonist, acting on both GLP-1 and GIP (glucose-dependent insulinotropic polypeptide), another gut hormone involved in insulin release and fat metabolism. Combining the two seems to produce greater weight loss and metabolic benefit than GLP-1 alone."

What seems to be emerging now is what the experts call a third wave, which is the proactive use of GLP-1s as a preventative measure, rather than a cure.

"A third class is coming through trials now: triple agonists, adding a third hormone target (glucagon) on top of GLP-1 and GIP," continues Dr Cox. "Early data suggests even greater effect, though it's not yet licensed. Originally, this was developed for type 2 diabetes, then repurposed for weight management."

What are the benefits of GLP-1s?

Here's where things get really interesting. We know that GLP-1s were first developed as a treatment for type 2 diabetes, but over the past few years, their use has extended to private prescription (off-label) use to manage obesity and as a weight loss tool.

"GLP-1s trigger significant, sustained weight loss, but that's the least interesting part clinically speaking," notes Dr Cox. "Other benefits include improved insulin sensitivity and blood sugar control, even before major weight change, and a reduction in visceral fat - specifically, the fat around organs that drives most of the metabolic risk."

"Additionally, we're seeing a proven reduction in heart attack and stroke risk in high-risk patients; this is now backed by dedicated cardiovascular outcome trials, not just inferred from weight loss alone."

"Lastly, the drugs work effectively on appetite and food noise reduction. Patients often describe this as the biggest quality-of-life change. There is also emerging evidence for benefits in fatty liver disease, sleep apnoea, and joint load-related pain."

So, what about inflammation and heart health - should we all be taking GLP-1s?

The experts all agree that anecdotally, GLP-1s do seem to lower inflammation levels in the body.

"This is one of the most interesting areas of current GLP-1 research," notes Dr Cox. "Visceral fat is not just storage; it's an active endocrine organ, constantly releasing inflammatory signalling molecules. By reducing visceral fat, GLP-1s indirectly turn down this background inflammatory noise."

"This matters particularly for women, where chronic low-grade inflammation is closely linked to conditions like perimenopausal joint pain, migraine, and some autoimmune-adjacent symptoms."

This being said, there's still little research into how the drugs work to lower inflammation. "On the question of whether GLP-1s reduce inflammation, the answer is that it seems they do, but we don’t fully understand this mechanism yet," explains specialist dietician and director of City Dieticians, Sophie Medlin. "It could be simply that GLP-1s support us to make healthier ‘anti-inflammatory’ food choices, but it does seem there is more to it than that."

"GLP-1 could also reduce inflammation indirectly by improving insulin resistance, visceral fat and blood glucose, which are all pro-inflammatory in the body. It has also been shown that GLP-1s reduce CRP, a marker of inflammation."

"However, while we’re still unsure of the mechanism, we do need to be careful not to present GLP-1s as anti-inflammatory drugs."

What are the drawbacks of GLP-1s?

Taken at face value, it's undeniable that the research and medical advice for the drugs is compelling. But that's only part of the story: there are legitimate concerns over its off-label usage, and the impact this is having both on our health and our perception of what is (and isn't) healthy, when it comes to weight.

Our feeds are overrun with emaciated, frail-looking celebrities, and while we can't comment on their overall health and wellbeing, it's clear that where Hollywood leads, the general population follows - and in this case, this could end badly.

"What’s genuinely worrying right now is how many people already living with an eating disorder or disordered eating are ending up on these drugs," shares body image expert, positive psychology coach and author of Food Freedom, Elle Mace. "We're focusing on weight but missing what may be happening underneath. These aren’t medications that fix a broken relationship with food - they switch off the hunger signal. For someone who has spent years restricting, bingeing or battling with food, a GLP-1 can feel like the answer they’ve been searching for, while actually giving the eating disorder another tool to work with."

"We are prescribing powerful appetite-suppressing medications at scale, to a population that includes people they may not be appropriate for, without always asking the most important question first: what is someone’s relationship with food and their body?”

Additionally, experts warn that unless the drugs are accompanied by lifestyle and diet interventions (increasing protein intake and upping weight training being two of the most crucial), women in particular run the very real risk of exacerbating bone frailty (osteopenia and osteoporosis) and losing muscle mass (sarcopenia) at an even faster rate - both things we know accelerate as we age, as it is.

"Muscle loss is a real risk if these drugs are used without proper protein intake and resistance training," agrees Dr Cox. "Weight loss on these drugs can strip lean muscle mass as well as fat if you're not deliberate about protecting it."

"It's important to remember that these are prescription medications requiring proper medical assessment, monitoring, and follow-up, not something to source without oversight."

As is so often the case in health, there's also concern over the lack of research conducted on women in particular. "As with much of medicine, the major GLP-1 trials have historically enrolled more men than women," notes Dr Cox. 2This is partly because the big cardiovascular outcome trials recruited people at the highest baseline risk of heart attack and stroke, a group that skews male, particularly in mid-life.

"That means we have less direct data on how these drugs perform specifically in menopausal women, where hormonal changes already alter fat distribution, insulin sensitivity, and cardiovascular risk in their own right."

"We extrapolate from the wider evidence base, and it's reasonable to expect similar benefit, but this is exactly the group where closer monitoring and a properly individualised approach matter most, rather than assuming a one-size-fits-all response."

The upshot? It's an evolving picture: we'll know more in the coming years. For now, there are absolutely benefits to be gained from responsible GLP-1 use for many people, subject to medical supervision and suitability. As for the wider cultural conversation, only time will tell how this one plays out.

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It's 6.30 pm on a Friday evening, and I'm so hot, I'm struggling to breathe. Thick heat has been pooling around my shoulders from the moment I sat down. Perhaps not surprising, given the UK's ongoing heatwave—but this heat hits different.

Sweat drips down my stomach as I focus on my breathing. Desperate for distraction, I try counting the panels on the wall. I fail, and instead find myself watching heatwaves rippling through the air. The smell of timber and warm pine fills my nostrils. My necklace burns against my skin. And then a man in a pointed wool hat asks the love-hate question: "Shall I pour some water over the coals?"

I'm trying Camberwell's newest sauna, Urban Heat, a wellness opening that's become something of a staple in mine and my husband's weekly routine. A traditional Finnish design, their sauna sits at anything from 75°C to 85°C—though, thankfully, there are ice baths, too, meaning you can cool off between rounds.

As a Wellness Editor, I've been well aware of the boom in interest in saunas over the past few years—I get about five different invites to new openings across the city every week.

But truthfully, I'd written them off. There wasn't one near us, and a 40-minute tube ride home is enough to undo any sense of calm. Beyond that, I'm also not particularly well acquainted with the art of sitting still. Even when I'm having my weekly Sunday night everything bath, I'm replying to emails, making to-do lists for the week ahead, and bookmarking "must hear" podcast eps.

But after hearing a colleague rave about the restorative effects that saunas had on her physical and mental wellbeing, I booked a session. A ritual central to Finnish life that dates back over 2,000 years may have only just made it to London, but I couldn't wait to get stuck in.

That was six months ago—and we've been most weekends since. Keen to see how the practice has transformed my calm? Keep scrolling, and don't miss our sauna blanket review, infrared sauna review, and guide to the benefits of using a sauna while you're here.

I've Recently Become a Sauna Convert—Here's Why

Why are saunas booming in popularity right now?

Speaking to Marie Claire UK previously, Jake Newport, a member of the British Sauna Society and CEO of Finnmark Sauna, explained that the boom in interest in saunas right now reflects a societal shift in how we're choosing to spend our free time. British culture has wellness at its core now - as I touched on in my recent fitness tourism article, we're craving experience, connection, and genuinely effective recovery practices.

“People are increasingly spending money on experiences that support their wellbeing, rather than going to the pub, because they offer a different kind of social connection,” he shared. “The rhythm of sitting together, slowing down, and stepping outside into the fresh air or cold water creates space for conversation and connection,” he says. “That’s a big part of why it’s resonating with so many people right now.”

What are the benefits of using a sauna?

There are a whole host of studies proving that using saunas regularly is good for both body and brain. The main benefits span improved cardiovascular health, neurocognitive health, stress regulation and sleep quality.

“Research has found that an evening sauna increased deep, slow-wave sleep by more than 70% in the first two hours of the night and by around 45% across the first six hours, compared with a night without sauna,” Newport goes on. “It also significantly reduced the amount of time people spent awake during the night.”

Not just that, but the heat of the sauna relaxes your muscles and improves circulation, with one recent UK-based studies from researchers at Oxford and Greenwich concluding that even monthly sauna sessions can boost your mental health - their hypothesis was that some of the benefit may come from the ritual and community aspect of sauna-going, not alongside the physical benefits of the heat itself.

“The heat encourages blood flow and oxygen delivery to muscles, which can help reduce soreness and stiffness,” says Newport, who cites a study published in the Journal of Science and Medicine in Sport. The researchers found that adding sauna sessions after training increased treadmill time to exhaustion by around 32%. In simple terms, the sauna “allowed people to run further and faster than they would if they didn’t sauna bathe,” he says.

Alanna Kit, neuroscientist and co-founder of Arc Community, adds: “When the body is exposed to heat, it activates the sympathetic nervous system, which is the same stress response triggered by anxiety, exercise, overwork, or emotional pressure. With regular practice, the sauna trains your nervous system to recognise that activation and return to equilibrium more efficiently. Over time, this builds our physiological resilience to stress.”

My Six Month-Long Sauna Journey

Months one to two:

Heading to the sauna for the first time, I'm not sure what to expect. I've checked what to pack on the website and have flip-flops, a towel, and toiletries for after our hour-long session. Reflecting on why I'm anxious about an hour spent unwinding, I realise that I haven't sat without screens, input, or noise for quite a long time.

I'm a marathon runner, you see, and a Health Editor at a heritage women's lifestyle magazine. Minutes are optimised; every second counts. Despite considering myself fairly healthy, somewhere along the way, I hadn't left much room for stillness.

That first sauna trip, I remember smiling around the ten-minute mark. Something shifted in me—no dramatic lightning bolt of clarity or wellness-influencer epiphany, rather, a small, quiet loosening, like I was finally exhaling after holding my breath for too long. My shoulders dropped. I unclenched my jaw. My brain went quiet.

Fast forward 60 minutes, and I feel like a floaty cloud. I'm physically less tense, mentally clearer, and unbelievably zen. As per Urban Heat's instructions, we do cycles of fifteen minutes in the sauna, followed by five minutes of ice bath, cold shower or ice plunge.

Week two, and I quickly learn just how much hotter the higher benches are. I plonk myself confidently on one of the top seats before realising that I can only make it to eight minutes—humbling, but a reminder that you need to accustom your body to the heat, as well as remember to respect the practice.

By the end of the first month, I'm actively looking forward to our weekly sauna session. I'm mid-marathon training block, and can actively feel the good that the heat is doing for my muscles and tired legs—while I can't afford weekly sports massages, a sauna trip feels like a close second, plus a more affordable (and less painful) way to give back to my body working so hard to bank the training miles.

Months three to four:

Come spring, and I'm faced with a highly stressful and busy few months, even by my standards. Work is busy, marathon training has ramped up, and I've been feeling a low-level hum of anxiety.

I realise that I've missed a few weeks of sauna visits because I've been so back-to-back with work, and book a session on the spot—my first solo session without my husband. I feel calmer with it in my calendar, and proud of myself for being proactive about my self-care and "me" time.

Come the weekend, I'm reminded of how grounding and soothing the whole experience can be. 60 minutes without a phone, screen, or any distractions is truly a gift in this day and age, and my body and mind are thanking me. Five minutes in, my brain is racing as much as I'm sweating. But come the ten-minute mark, I feel my mind starting to clear.

There's a particular kind of peace that only exists at 85 degrees, legs stuck to your towel and feet against a hot wooden floor. You can hear your heartbeat, your breathing, and the low murmur of other sauna attendees chatting about their week. It's cathartic, and the combination of the heat, your breath, and the beautiful realisation that there's no need to rush is the sort of instant reset it's hard to find in other wellness offerings.

I book a few more sessions for my husband and me on the spot, already excited to return.

Months five to six:

Come month five, and we're raving about our sauna experience so much to family and friends, we've made it a part of several weekends away. We visit saunas in Bristol, Brighton, and even Italy.

Italy is by far one of the most memorable—we're lucky enough to get to experience two traditional Aufguss rituals at Cape of Senses Hotel in Lake Garda and Sensoria Dolomites in the Dolomites. Both have the same underlying structure—a guided session where trained "Aufgussmeisters" place balls of ice infused with calming essential oils onto the hot stones. They then use a towel to waft the steamed scent around the sauna, resulting in a more heightened experience.

It's intense, choreographed, and rather spiritual—unlike anything we'd experienced before. I'm also in awe of the level of skill both of our practitioners show, and impressed to learn that there are only ten trained at that level in the whole of Italy.

Back in London, though, and we're still happy regulars at Urban Heat. They have social Friday sessions, guided workshops, and even breathwork lessons to teach you more about the ways mastering your breathing can impact your sauna experience.

Six months on, and I think it's evidence enough of how much I've loved our new Friday night ritual that we're still going. I'm pretty hard to impress when it comes to wellness trends—they need to be truly transformative, easy to incorporate into my day-to-day routine, and genuinely worth my time.

But the sauna, for us, has been all of that and more. I'm less achy, sleeping better, and my stress levels have gone down significantly (both my Garmin and Oura agree). Most of all, though, I love our little Friday wellness ritual—it's social enough to replace the pub, while being incredibly soothing at the same time.

I guess the Finns were right. Saunas aren't rooms built for comfort—they're rooms built for surrender, which, as it turns out, was exactly what I needed.

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At this stage, you’re probably well aware of the exercise-longevity pipeline - that well-established connection between regular movement and living longer. You probably also know that strength training plays a key part in that relationship, helping not just to extend our life, but to improve the quality of it, too.

What you might not know, however, is that lifting weights isn’t just about building up your muscles; it’s about protecting your bones, too. And that’s essential, because our bone health, despite being less visible than our muscle tone, is one of the leading contributors to longevity, especially amongst women.

In fact, new research shows that women with osteoporosis - a condition where bones become weaker, less dense and more fragile - may be at a 47% higher risk of death than women with normal bone density. And given that half of women over 50 will experience an osteoporosis-related fracture in their lifetime, that warrants investigation.

Because the truth is, strength training isn’t the only way to protect our bones. There’s a wealth of other simple, daily habits that together can help us live healthier, for longer.

Ahead, two leading NHS doctors share everything you need to know about protecting your bone health. And if you’re looking for more longevity advice, we’ve also got guides to the healthiest habits for brain function, healthy ageing through midlife and the longevity trends doctors say you can avoid.

8 Simple Habits Every Woman Should Do To Protect Her Bone Health—Chosen By NHS Doctors

What is bone health?

Most of us could probably guess that having ‘healthy’ bones is important, but knowing what a healthy bone looks or feels like is, to me at least, less obvious. We tend to assume our bones are innately strong because they’re hard to the touch, but as Dr Jessica Little MBBS Bsc (hons) GPST explains, there’s a little more to it than that.

“Bones are living tissue, which means they are constantly being broken down and rebuilt throughout our lives,” she explains. “They need the right nutrients, regular movement and healthy hormone levels to stay strong.”

So far, so good. But what does ‘strong’ look like? Well, as Dr Little tells us, “healthy bones are those that have good density, a strong internal structure and a good ability to repair themselves.”

NHS doctor, Dr Amber Savary-Trathen, who specialises in women’s health, agrees, adding that whilst some of our bone density is genetic, a large part is also determined by lifestyle. “Smoking, exercise and diet all impact the strength and quality of our bones,” she explains.

As for whether it’s too early (or late) to start working on our bone health, Dr Little is clear. “Bone health isn't something we should only think about when we're older. The foundations for healthy bones are built in childhood and early adulthood, but the habits we have in our 30s, 40s and beyond still make a huge difference.”

Why is protecting our bone health important?

Bone health sits alongside cardiovascular health as one of the leading predictors of longevity in women. So, why does it have such an impact on our lifespan?

“Strong bones help us to stay active, independent and confident as we age,” says Dr Little when I put the question to her. “They allow us to keep walking the dog, lifting grandchildren, travelling with friends and exercising to maintain our cardiovascular health.”

Crucially, she also points out that stronger bones have a lower risk of fracture, which is one of the leading causes of hospitalisation and death in older adults. “Hip fractures in particular can be life-changing,” says Dr Little. “They're associated with loss of independence, longer hospital stays and an increased risk of complications in older adults.”

For women, this matters even more. Because oestrogen, which plays an essential role in bone health, rapidly declines when we go through menopause. “Oestrogen helps to protect our bones by slowing the rate at which they’re broken down,” explains Dr Little. “When oestrogen levels fall after menopause, bone loss can speed up dramatically.”

She’s right, of course. Studies show that women can lose up to 20% of their bone density in the five to seven years after menopause. “Women also tend to have smaller bones to begin with,” says Dr Little. “Couple that with the fact that we generally live longer, and there’s more time for bone loss to accumulate. It’s why osteoporosis disproportionately affects women.”

So far, this has all sounded pretty daunting, and I wouldn’t blame you for wanting to stop reading. But Dr Little has good news, too. “Bone health is one of those things where small, consistent habits really do add up,” she says. “The exercise you do today and the nutrition you prioritise now are investments in your future mobility and independence. These habits are also good for your cardiovascular health and overall ageing.”

So, without further ado, the habits Dr Little and Dr Savary-Trathen recommend you do to protect your bone health now, and in the future.

Doctors recommend—8 weekly habits to protect your bone health as you age

1. Regular strength training

“Bones respond to load,” says Dr Little, who explains that “resistance training tells your body that your skeleton needs to stay strong.”

That doesn’t mean you need to become a power lifter if that’s not your thing. “Even bodyweight exercises, resistance bands or dumbbells can make a real difference when done consistently,” says Dr Little.

2. Eat plenty of protein

“Protein makes up half the volume of bone,” says Dr Little. “This makes it easy to understand how important eating enough protein is for your bone health.”

And despite the good publicity protein has had in recent years, Dr Little says many women still don’t eat enough. “Prioritising protein at each meal will support both your muscle and bone health, which only becomes more important as we age,” she says.

If you’re unsure of how much protein you should be eating, this NHS fact sheet can help you to estimate your daily needs.

3. Incorporate high impact exercise

High-impact exercise has become a bit controversial in recent years, with some arguing that too much of it can be disruptive to women’s hormones.

But Dr Little is clear that doesn’t mean we should stop doing it altogether. “Bones love impact,” she says. “Things like stair climbing, dancing, tennis, jogging or hopping exercises stimulate bone-building.”

4. Eat calcium

“Calcium is essential for bone health, but most people can meet their daily needs through the food they eat,” says Dr Little, who recommends that we aim for around 700 mg per day. “Supplements are only recommended if you’re unable to meet this through your diet, or if you have a diagnosed deficiency,” she says.

When asked for some calcium-rich food inspiration, Dr Savary-Trathen has an extensive list. “Dairy, fortified plant milks, beans, tofu, green veg such as broccoli and nuts are all good sources,” she says.

5. Take Vitamin D

“Vitamin D actually helps your body absorb calcium,” explains Dr Savary-Trathen, who says that low vitamin D levels can lead to low calcium, which in turn can harm our bone health.

And whilst we’ll never encourage you to overload on supplements, both doctors say that Vitamin D is one that’s useful for most of us. “In the UK, where sunlight is at times pretty scarce, the NHS recommends that everyone consider a 10 microgram vitamin D supplement during autumn and winter,” says Dr Little, who adds that some people who get little sun exposure may benefit from it all year round. “This is one of the simplest things you can do for your long-term bone health, and you can buy it at your local chemist.”

6. Protect your muscles as much as your bones

“This is probably the most underrated tip,” says Dr Little, who uses the analogy of a tent to explain why she thinks so. “Think of your skeleton as the tent frame and your muscles as the guy ropes. The stronger and more balanced these ropes are, the more stable the whole structure becomes.”

It’s why she recommends yoga, Pilates and even standing on one leg, alongside standard strength training. “These activities challenge your balance and coordination, which reduces the chance of falls and protects your skeleton,” she says.

7. Be mindful of salt intake

This one might sound surprising, but Dr Savary-Trathen says it’s more important than we think. “Most people know too much salt is a threat to blood pressure, but it also makes your body lose more calcium through your urine,” she says. “Keeping your salt intake down will protect your bones as well as your heart.”

8. Minimise smoking and alcohol

In an ideal world, we’d avoid smoking and drinking altogether for a whole host of health reasons. But if nothing else, Dr Savary-Trathen says it’s important to cut down.

“Stopping smoking is one of the best things you can do for your skeleton,” she makes clear. “Smoking weakens the bones, with an effect that becomes higher the longer you have smoked. Alcohol, too, increases the risk of osteoporosis and fractures.”

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As my job title might imply, I’m a pretty health-conscious person. I exercise most days, try to eat a nourishing and balanced diet, and by and large, I get my eight hours of sleep.

It’s nothing special (I’m far from the world of biohacking and extreme optimisation), but like many of us, I try to find ways to live healthily and happily where I can.

So when, back in March, I found myself feeling a little sluggish, foggy and unfulfilled, I was surprised. My alcohol intake wasn’t excessive; I was sleeping well and running regularly, so why did I feel like I was going through the motions, rather than really living?

One answer, as I’ve come to discover, was my neglected creative health, which research increasingly demonstrates is key to mental and emotional wellbeing, reduced inflammation and slower cellular ageing.

For the past three months, I’ve been treating creative activities as importantly as exercise, building them into my daily routine to see what they could do for my wellbeing. The results? Nothing short of transformative.

For my thoughts (and the expert take on the benefits of investing in your creative health), read on. There’s also more on this topic, and other unconventional routes to greater wellbeing, in our guides to frictionmaxxing, doodling and little treat culture.

What I Learnt From 3 Months Prioritising My Creative Health

What is creative health?

Whilst it would be easy to reduce creative health to colouring in for an hour or crocheting a hat, creative health scientist Katina Bajaj says the concept runs deeper than the individual acts themselves. Bajaj, who studies how creativity has disappeared from adult life, explains that “creative health is a pillar of well-being responsible for our vitality, curiosity and capacity for meaning-making.”

Unfortunately, she says, it’s “often left out of conversations about health and flourishing,” despite a body of research connecting creative expression to improvements in cognitive, emotional, physical and social well-being.

What are the longevity benefits of investing in your creative health?

Very often, creativity is considered a luxury in our day-to-day lives, but as Professor Daisy Fancourt, author of Art Cure: The Science of How The Arts Transform Our Health, explains, it shouldn’t be. “Arts engagement is a health-promoting behaviour similar to eating a healthy diet, getting physical activity and good sleep,” she says.

She has research to back her up. A landmark study led by Professor Fancourt at University College London found that people who did an arts activity at least once a week aged 4% more slowly than those who rarely engaged with the arts. Importantly, the effect remained even after accounting for factors like smoking, BMI and income and was similar to the impact of exercising at least once a week.

So, how does it work? Well, according to Professor Fancourt’s research, creative activities may prompt positive changes in brain proteins involved in reducing inflammation and keeping the brain healthy.

The researchers also found that those who were more engaged in the arts had a lower future risk of heart disease, type 2 diabetes, arthritis, depression and dementia, building on previous research which has connected the arts with reduced risk of depression in teenagers.

What are the signs your creative health is suffering?

You might be wondering what shape your own creative health is in right now, and you’d be right to. And that’s because, whilst many of us may be experiencing symptoms of low creative health, we may not connect the dots ourselves.

“People might be experiencing physical or mental health challenges, but might not be conscious that engaging in the arts is a behaviour that could help them with their symptoms,” explains Professor Fancourt.

As for what these symptoms could look like, it could be a sense of unfulfillment in your day-to-day life. Or, as Bajaj explains, it could be a sense of going through the motions without fully living. “Creativity is what gives us vitality,” she explains. “When someone is lacking in creative health, they may feel robotic or like they’re on a hamster wheel.”

3 tips to start building your creative health:

So, what do we actually do to improve our creative health? Well, as Bajaj pointed out in her recent TED Talk, boosting your creativity doesn’t need to be tightly measured or prescribed. In fact, often this is the antithesis of what we’re searching for.

“Being creative isn’t something you have to wait to do later, once school or work is done,” she explains. Instead, it’s about “integrating it into the way we think, express ourselves, decompress and connect with community.”

The great news is that this means boosting our creative health doesn’t require us to have lots more stuff or to dedicate hours of time. It could be as simple as spending a few minutes doodling, daydreaming or singing. That said, the fact that it can be so easily woven into our day is also what makes it easy to fall off the radar.

Fortunately, Professor Fancourt has some habit-building tips.

1. Build a creative 5-a-day

“Try to work out what would be the equivalent of your 5-a-day in fruits and vegetables in creative activities,” she suggests. “Maybe that’s fifteen to 20 minutes of art, or timetabling an hour a week to take a creative class.”

2. Think about creative diversity

“Just like our diet, it’s important not just to have one creative ingredient, but to have a variety in our lives,” explains Professor Fancourt. “This is as important as frequency.”

3. Remember that you don’t have to be ‘good’

“Just like you don’t have to be a chef to cook good food, you don’t actually have to be good at the creative activity to experience the health benefits,” reassures Professor Fancourt. “A lot of the benefits actually come from participating, so it’s a good opportunity to try a new hobby.”

I’ve spent the last three months prioritising my creative health—and have become happier and more imaginative

I want to point out that the majority of things I’ve done during my three-month creative health experiment have been pretty unextraordinary. They’ve involved doodling sessions (something I’d picked up last year but let slide over the winter), getting inventive in the kitchen, building dedicated time into my day to daydream and pulling out my old drawing pads and pencils which had long been stuffed in the back of the cupboard.

But for the sake of time and your attention span, I’m going to focus on two core memories from the last three months that made the biggest impact on my creative health.

Studio sessions

At the end of March, in the depth of my creative rut, I attended a clay charm-making workshop with a grassroots community called Studio Sessions. Run by two women, Tyla and Iman, the idea is to build community and connection between strangers over the theme of arts and crafts.

Three things stood out to me about the evening. First, how nice it was to be utterly absorbed in something you’re objectively bad at. Patience isn’t my strong suit (I’m an Aries for those wondering), so the finicky nature of moulding tiny clay charms was always going to be a challenge. Once I got to work, however, the world seemed to fall away, and I was completely focused on creating my plasticine fried egg.

Second, having others around you whilst you’re being creative has an extra je nes se quois to it. There’s something about social connection and the arts which just seems to go together, providing an added boost to the positive feelings I got when I was being creative at home alone.

And third, how accomplished I felt at the end of the night. At 10 pm, when I’d usually be at home scrolling and starting to yawn, I felt energised and ready to keep chatting late into the evening. My brain was awash with ideas for projects, and problems I’d been mulling over seemed to have clearer solutions.

Nimi Collective

Towards the end of the three months, when my creative health was already in better shape thanks to the consistency of my home practices, I attended an art gallery walk around London with a community called Nimi Collective.

I’ve always loved art and like to draw at home, but I’ve never considered myself an art person (i.e. someone who frequents the Tate at the weekend and can reel off the famous painters from across history).

But as I discovered through speaking to Anh, a former investment banker who founded Nimi, that’s how a lot of people come to the community. “A lot of people who find Nimi are what I would call shadow creatives,” she tells me. “They were creative as children but now work stressful office jobs and somewhere along the way the outlet to be creative just disappeared. Nimi is where they come back to that part of themselves.”

Like my experience at Studio Sessions, the opportunity to be creative within a social environment was one of the defining elements of my day with the group at Nimi. Hearing the different perspectives on art broadened my horizons, challenged me to think differently and undoubtedly left me feeling more present, energised and brimming with ideas.

The verdict on creative health

I can’t speak for how all these new creative activities (which also included a spoken word evening and all-female comedy night) are affecting me on a cellular level - all that’s going on below the surface - but what I can say is that carving out time for my imagination and curiosity to run wild has made me feel happier and healthier than almost any more conventional wellness habit.

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When was the last time you treated yourself? Not just in monetary terms (although we're totally here for a new lippie every now and then), but really in any way at all - big, small or somewhere in the middle?

If you can't even remember, then this one is for you. Because we're calling it: little treat culture might just be our favourite wellness hack ever. And, unusually for a TikTok health trend, it comes with some legitimate benefits, too.

An extension of the excellently-monikered 'lipstick effect' - a phenomenon coined by beauty empire magnate Leonard Lauder in 2001 - little treat culture is all about indulging ourselves on a daily, weekly or monthly basis (choose your poison!) with small, achievable and affordable luxuries that elevate our everyday into something just that little bit more special.

And, while research into the practice is somewhat limited, there is acknowledgement from experts that it can enhance mental health and wellbeing - check out this piece from The Conversation, by a lecturer at the University of Portsmouth, Kokho Jason Sit.

As a self-confessed treat obsessive (I even get a dopamine hit from simply adding to basket - no checking out required!), when I was asked to test out little treat culture for a month to see if it enhanced my wellbeing, it's safe to say I was delighted; I didn't need asking twice.

Keep scrolling to find out how I got on, but in the meantime, fellow shopping lovers might enjoy reading our guides to how to master emotional fitness, our favourite therapist-backed mental health habits and check out the emotional regulation habits of successful women, here.

Is Little Treat Culture the Antidote to Self-Optimisation for Boosting Wellbeing?

What is little treat culture?

We've touched on this above, but let's hear what the experts have to say.

"'Little treat culture’ describes the practice of intentionally creating small moments of pleasure, comfort, enjoyment, or reward throughout everyday life," explains Dr Steven Mahan-Taylor, clinical director and consultant clinical psychologist at London Bridge Therapy. "While social media often associates it with buying a coffee, pastry or small gift, the concept is much broader."

"A little treat might be reading a chapter of a novel before work, taking a bath on a Monday afternoon, sitting in the sun for ten minutes, lighting our favourite candle in the evening, having a favourite lunch, taking a scenic route home, or sharing a meaningful conversation with a friend."

Sounds good, right? And compared to the strict self-optimisation culture that's permeating our feeds (Steven Bartlett's claim that indulging in two glasses of wine 'ruined' his life for three days springs to mind), taking a moment each day to lean into what makes us happy has to be a good thing.

"Psychologically, little treat culture can be understood as a response to the increasing pressure many people feel to constantly optimise themselves," agrees Dr Mahan-Taylor. "Rather than viewing wellbeing as something achieved through rigid routines, productivity hacks, or endless self-improvement, little treat culture invites us to seek joy, pleasure and restoration in everyday moments."

What are the benefits of little treat culture?

If you need any more encouragement to get fully on board with the trend, listen up: there are a myriad of mental health benefits associated with maximising our daily joy.

1. It emotionally replenishes us

Emotional replenishment might not be high up on your list of self-care priorities, but hear this: taking care of your emotional wellbeing can help boost resilience when times get tough.

"One of the most significant benefits is that little treats can act as emotional replenishment," notes Dr Mahan-Taylor. "Many people move through their days focused on responsibilities, deadlines, and obligations, often postponing enjoyment until a future holiday, promotion, or milestone, or indeed waiting until there is a significant period of time to be able to really unwind."

2. It's accessible and achieveable

One of our favourite aspects of little treat culture is that there are no rules. It's all about what makes you feel happy, and that - inevitably - will vary from person to person. Furthermore, we're literally talking just a few minutes of your day - no need to book a whole spa weekend.

"Little treats aren’t too time-intensive," notes Dr Mahan-Taylor. "Small moments of pleasure help interrupt this pattern by reminding us that wellbeing is built day by day, moment to moment, not just during longer periods of time, which so few people have."

3. It helps counteract stress

There's no getting around it: life is stressful. There's always something to be ruminating on, but we know that stress is a huge contributor to the development of chronic disease, reduced immune function, poor sleep and worsened cognitive function.

And we know there's no point in us telling you to reduce your stress: sometimes (often) the best thing we can do is find ways to work with it; little treat culture might be the perfect antidote.

"Small treats can boost mood and provide a welcome break from the stresses and complexities of daily life," shares Veena Ugargol, cognitive behavioural therapist and yoga therapist at MoreYoga. "When we fully engage our senses in enjoyable experiences, we're often able to step away from worries and focus on the present moment."

4. It enhances emotional awareness

"Importantly, little treats can also help us notice and savour positive experiences," Dr Mahan-Taylor advises. "Many people are prone to adapting quickly to good things or focusing attention on problems. Intentionally pausing to enjoy something pleasant can strengthen feelings of gratitude and satisfaction.

"Additionally, moments of joy, pleasure, and comfort help broaden our emotional experience. According to psychologist Barbara Fredrickson’s Broaden-and-Build Theory, positive emotions expand our thinking, creativity, problem-solving abilities, and social connection. Small moments of joy can, therefore, have benefits that extend beyond the moment itself."

How to lean into little treat culture

At this point, we couldn't really be much more on board - so, how can we incorporate little treat culture into our lives, stat?

"The key is to broaden our understanding of what counts as a treat," notes Dr Mahan-Taylor. "It doesn’t need to involve spending money or consuming something.

"Useful questions to ask are:

• What gives me genuine pleasure or comfort?
• What helps me feel more present?
• What leaves me feeling restored rather than depleted?

Clearly, what works for one person might not be a treat to someone else, so the key is to find out what fills your cup.

"For some people, a treat might be ten uninterrupted minutes with a cup of tea," says Dr Mahan-Taylor. For others, it might be dancing in the kitchen, listening to a favourite podcast, taking a walk in nature or leaving work on time.

"The most effective little treats are often those that align with our personal values and needs rather than those we feel we 'should' enjoy."

I tried little treat culture for a month - and honestly? I feel happier and calmer than ever

Weeks one and two

To say I'm excited about giving little treat culture a whirl would be a massive understatement: even before the trial starts, I'm excited about which treats I'm planning for myself, which is evidence in itself that the idea works, right?

But that being said, as a self-confessed shopping lover, I have to have stern words with myself about how this is not carte blanche to 'treat' myself to that new watch and handbag I've been coveting for five years.

When I say I exercised monumental levels of self-restraint over the course of the first couple of weeks, I'm not exaggerating: I have the experts' advice ringing in my ears as I settle on a few things I know I'm going to love: lighting my special candle in the morning as I log on to work, really savouring that first sip of tea in the garden in the morning, and taking a moment in the evening to practice the piano (one of my greatest loves, which I rarely make time for!)

And it turns out, you don't have to be doing something entirely new to reap the rewards.

"It's also worth considering whether some of the things you're already doing could be reframed as treats," agrees Ugargol. "Cooking your favourite meal, spending an afternoon watching films or TV shows that you love, or enjoying an uninterrupted morning with a good book can all become meaningful treats when approached intentionally."

I even find the anticipation of watching my favourite shows enjoyable (let's just say, the new season of Dallas Cowboy Cheerleaders could not have come at a better time!)

By the end of the first week, I already feel a renewed sense of enthusiasm and lust for life: not to overstate it, but I really do feel as though I have more to look forward to; the challenge is helping me to recognise how many lovely things I already have in my life (but that handbag would fit in nicely too, just saying).

Weeks three and four

As I reach the halfway point of the challenge, it's safe to say I'm hooked. Once you're tuned into it, there are so many ways we can treat ourselves on the daily: my favourites so far have been (in no particular order!) a Sunday afternoon bath watching a film on my laptop (top tier treat), savouring a quick lunch with a friend rather than rushing and stressing, visiting a gallery (for free!) with friends and - in case you're concerned I've lost my shopping ability (the economy might not recover) I finally treated myself to replacing the bottle of perfume that smashed in my luggage on holiday last summer.

Another aspect of the experience that I hadn't previously considered was using my treat time wisely. I'll bite: I do have a gel nail habit (no regrets), but I usually spend the appointment juggling my phone from hand to hand while responding to emails and making to-do lists on my Notes app, which doesn't make for the most relaxing experience.

"One important thing is to be fully present when enjoying a treat so that you get the maximum benefit from it," shares Ugargol. "For example, if you treat yourself to a massage, allow yourself to really focus on the experience rather than mentally running through your to-do list."

Will I continue to seek out little treats, come the end of the month? Without a doubt. While it took a few days to quiet the noise in my brain telling me I didn't deserve the treat, once I'd leaned into the practice, I can honestly say I felt happier and more at ease than I have in a really long time.

So go ahead: treat yourself, it's good for you. And with that, I'm off to savour an iced coffee in the sun.

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I've always considered feeling deeply one of my greatest strengths.

When my best friend's long-term relationship ended, I spent days replaying our conversations as I lay awake at night, viscerally feeling her heartbreak as though it were my own.

A few months later, when another friend's relationship broke down, I spent days physically tense, my stomach churning each time my phone lit up, waiting for an update. When another close friend underwent surgery, I stayed in knots until I knew she was safely through it. And after a friend lost a parent, I had to log off work altogether that day because the sadness felt too heavy to carry alongside my own commitments.

For years, I assumed this was simply what being a good friend looked like. I take pride in being the person people call in a crisis - the one who listens, remembers every detail and seems to know when something is wrong before anyone says it out loud.

But recently, after what has felt like a particularly difficult year for many people around me, I've started to wonder whether my empathy comes at a cost.

I've noticed that joy has become complicated. Career wins and exciting plans can be shadowed by guilt, as though my own happiness is somehow inappropriate while people I love are struggling. At the same time, my own worries feel easier to dismiss. Compared with everything else going on, they rarely seem significant enough to take up space. In many of my closest friendships, I find I know every intimate detail of someone else’s inner world, while - despite our closeness - they know surprisingly little of mine. This is not because they don’t make space for me, but rather because I struggle to let them step into it.

As it turns out, I'm far from alone. New data from Counselling Directory, based on a YouGov survey of more than 2,000 UK adults, found that when people are feeling emotionally low, they're most likely to turn to a friend for support (35%), ahead of family members (33%) and partners (32%). Women are carrying much of this emotional labour, with 42% saying they would confide in a friend compared with 27% of men. Just 11% said they would turn to their GP, while as little as 7% would seek support from a therapist or counsellor.

Psychologists say there can be another side to this story. Research suggests that highly empathetic people - especially those who struggle to separate their own emotions from others' - may be more vulnerable to anxiety, depression and emotional exhaustion. One aspect of this is known as 'emotional contagion': the tendency to unconsciously absorb the feelings of those around us. In other words, feeling deeply may be both our superpower and our Achilles' heel.

So, when does being a supportive friend tip into carrying emotional burdens that were never ours to hold? And how can we keep showing up for the people we love without sacrificing ourselves in the process? I asked top psychologists and therapists to explain.

Whilst you're here, you may want to learn more about compassion fatigue, how women are "stress holding" in their pelvic floors, and our guide to accessing online therapy. We’ve also got expert-led guides to recognising depression symptoms, coping tips for anxiety and healthy mental health habits we swear by, too.

Are you the 'therapist friend'? Top psychologists reveal how to set healthy boundaries to protect your mental health

What is the 'therapist friend'? And how to spot if you are one

Most friendship groups seem to have one: the person everyone instinctively turns to when life falls apart.

They're the friend who answers the late-night phone call, talks someone through a panic attack, remembers every detail of a break-up months later, and somehow always finds room to hold another person's emotions, even when their own life feels full to bursting.

On paper, these qualities sound entirely positive. After all, emotional support is one of the foundations of close friendship. Research consistently shows that strong social relationships are associated with better mental and physical health outcomes, lower rates of depression and even increased longevity.

The issue, psychologists say, isn't being supportive. It's when support becomes an identity.

"'The therapist friend' is rarely just tired," explains Dr Elena Touroni, Consultant Psychologist and Co-Founder of The Chelsea Psychology Clinic. "They are often carrying a weight they took on long before they were old enough to understand it wasn't theirs."

In clinical practice, Dr Touroni often sees people who have become so accustomed to prioritising the emotional needs of others that they struggle to recognise their own needs at all. What begins as kindness can slowly evolve into a pattern where somebody's value becomes tied to being needed, useful or emotionally available at all times.

For many, this role feels less like a conscious choice and more like a default setting.

"People who grew up in environments where their own emotional security depended on monitoring a parent's emotional state often develop nervous systems that are highly attuned to the distress of others," says Dr Touroni. "What served as protection in childhood can become an exhausting default in adult relationships."

Kendall Maloof, Licensed Marriage and Family Therapist, says there are several signs that somebody may have slipped into therapist-friend territory.

"You receive a call, and within five minutes you find yourself carrying somebody else's problems," she explains. "You lie awake at night replaying somebody else's trauma and wondering why you cannot stop. Everybody knows how good you are at listening to people, but what is the price you pay for that?"

According to Maloof, warning signs may include feeling emotionally drained after conversations, experiencing guilt when unavailable, regularly cancelling your own plans to support others, or feeling responsible for fixing another person's distress.

The biggest clue, however, may simply be imbalance. If you know everything about your friends' inner worlds but struggle to remember the last time somebody asked how you were - and truly listened to the answer - it may be worth asking whether your relationships have become reciprocal in practice, rather than simply in theory.

What role does empathy play in a friendship?

Empathy is, in many ways, the glue that holds friendships together.

It allows us to step into another person's world, understand their perspective and communicate one of the most powerful messages another human being can receive: you are not alone in this.

"Your sensitivity isn't the problem," says Maloof. "It is your greatest strength and, in many ways, it makes you invaluable to people in your life." But while empathy is often discussed as though it's a single quality, psychologists say the reality is far more complex.

"What the research reveals is that empathy is not one thing," explains Dr Touroni. "It involves at least two distinct processes: emotional contagion, which is the automatic mirroring of another person's feelings, and empathic concern, which is a more conscious awareness of another person's distress."

That distinction matters. Empathic concern allows us to support somebody while maintaining a sense of separation between their experience and our own. Emotional contagion, on the other hand, occurs when we begin to absorb another person's emotional state as if it belongs to us.

For highly empathetic people, that boundary can become blurred.

"Some people have a significantly more permeable boundary between their own nervous system and others'," says Dr Touroni. "Their body generates a version of another person's distress, not just an understanding of it."

This is why many self-described empaths report physically experiencing other people's emotions. Rather than simply understanding that a friend feels anxious or heartbroken, they may notice changes in their own body: tension in the chest, headaches, nausea or a lingering sense of unease.

The challenge is that while empathy strengthens connection, over-identification can slowly erode it. When we become overwhelmed by another person's emotions, we can move from compassion into distress - and that's where problems often begin.

What does the science say on being an empath?

The concept of the 'empath' has exploded in popularity online, but psychologists are cautious about treating it as a fixed personality type.

Instead, experts increasingly view empathy as a collection of traits, experiences and learned responses that exist on a spectrum.

"The piece that most people haven't considered is that feeling like 'I've always been this way' is itself part of the pattern," says Dr Touroni. "It usually reflects a learned response rather than a fixed character trait, and that means it can be worked with in therapy."

Neuroscience may offer part of the explanation.

According to Maloof, highly empathetic people appear to experience stronger activation in brain systems involved in emotional processing and social understanding. Mirror neurons - brain cells thought to play a role in understanding and simulating the experiences of others - have become one possible explanation for why some people seem particularly sensitive to the emotions around them.

"If a person standing in front of you is experiencing pain, your brain does not simply observe," Maloof explains. "It simulates the experience. Your nervous system reacts as if the experience is yours."

Therapist and social worker Rebecca McBride says this process can have profound consequences for wellbeing.

"When we hear about something painful, we do not just understand it; our body physically responds to it in our chest, stomach and throat," she says. "Many empaths report headaches after difficult conversations, tightness in their chest after being around anxious people or a heavy body after spending time with somebody experiencing depression."

Over time, repeatedly absorbing the distress of others can become exhausting. Psychologists refer to one consequence of this as compassion fatigue. While traditionally associated with healthcare professionals and carers, experts say it can emerge in personal relationships too.

"Compassion fatigue is a recognised clinical response, developed from ongoing and sustained exposure to others' suffering," says Dr Touroni. "Eventually, over time, that sensitivity you have for others can begin to dull, and irritability or a sense of disconnection from the people we care about most can appear."

Importantly, she stresses that compassion fatigue isn't a sign that somebody cares too little. "It tends to show up in people who have been giving care without any equivalent replenishment for a very long time."

Research suggests that prolonged emotional labour can also increase vulnerability to anxiety, low mood and emotional exhaustion. Maloof believes many highly empathetic people unknowingly exist in a state of chronic hypervigilance.

"You're always scanning," she says. "Always detecting what's going on in the room. Always trying to predict what other people need from you. Many empaths have experienced this for so long that they believe it is normal. It isn't normal. It's hypervigilance pretending to be thoughtfulness."

How can you set healthy boundaries in your friendships, according to the experts?

The good news? Experts are clear that boundaries don't mean caring less.

If anything, they make sustainable care possible.

"The framing of 'setting boundaries' can sometimes miss what's actually needed because it positions the problem as external, as though someone is simply taking too much," says Dr Touroni.

"What I see clinically is that the more important shift is internal: recognising that your availability is not limitless and pretending otherwise doesn't make you more caring - it makes you a depleted version of yourself."

According to the experts, healthier boundaries may look like:

1. Check in with your own emotional capacity first

Before saying yes, ask yourself: What do I realistically have to give right now?

"A more useful question than 'How do I say no?' is: 'What do I actually have to give right now, and can I offer that honestly?'" says Dr Touroni.

"This might look like saying, 'I want to be properly present for this conversation - can we speak Thursday when I'm not carrying something difficult myself?'"

2. Remember that support doesn't equal responsibility

Being a friend doesn't mean becoming someone's sole emotional regulator.

"Feeling someone's pain doesn't imply that you need to carry everything you feel with you," says Maloof. "Learning how to distinguish between feeling someone's pain and carrying that pain with you isn't selfish."

3. Stop self-silencing

Therapist friends often minimise their own experiences because others' problems appear "bigger".

Yet reciprocal vulnerability is essential for healthy relationships.

If you notice that friends know very little about your inner world, consider this an invitation to gently begin sharing more.

4. Develop rituals that help you emotionally separate

Experts recommend consciously transitioning out of emotionally intense interactions.

This could mean going for a walk, journaling, exercising, taking a shower or simply naming what feelings belong to you and what belongs to someone else.

5. Seek support for yourself

If you consistently feel overwhelmed by others' emotions, therapy can be transformative.

"The piece that most people haven't considered is that feeling like 'I've always been this way' is itself part of the pattern," says Dr Touroni. "It usually reflects a learned response rather than a fixed character trait - and that means it can be worked with in therapy."

Ultimately, being a therapist friend isn't something that needs fixing. Your empathy is a strength. But as every psychologist I spoke to emphasised, compassion cannot flow endlessly in one direction. Because showing up for everyone else should never mean disappearing from your own life.

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As humans, we're literally hard-wired to keep ourselves alive. As our understanding of health, wellbeing and ageing has improved, alongside advances in technology and scientific testing, human longevity has increased exponentially - and we're now living longer than ever before. According to research, we've hit an all-time high, life expectancy-wise, with the average UK adult living to 83 years (women) and 79 (men).

But there's a catch: our general health hasn't quite caught up, and we're now living in poor health for longer, with Government figures suggesting we're surviving in poor health for an average of 20 years - not an inconsiderable portion of our lives.

It makes sense, then, that the trends of longevity, biohacking and self-optimisation have exploded in popularity, with us all low-key obsessing over our metrics, sleep, cold plunges and more. It's safe to say there are some wild trends doing the rounds (blood plasma exchange - we're talking about you), and it can be tricky to circumvent the noise and work out what really, well, works.

To be clear, it seems that longevity has a price tag attached, and it's not pretty. The industry is touted to be worth upwards of USD 740 billion, according to recent figures, with legitimate fears that the longevity industry will only serve to widen the health gap.

But recently, there's been some backlash, as experts and consumers alike start to question whether we can really spend and supplement our way to improved health and wellbeing (spoiler alert: we can't). So, with this in mind, we asked longevity researchers and experts for their take on the trends that really aren't worth our time. energy or money.

Find out more below - but while you're here, do check out our guides to the simple habits to boost longevity, the habits of the world's longest living people and the best forms of exercise for longevity, here.

5 Longevity Trends Experts Say Aren't Worth Your Time or Money

What are longevity trends, and why are we so focused on them right now?

We've all heard of them: NAD+ boosters, tracking devices, personalised medicine, IV drips - you name it, someone has tried it in the name of longevity. But what's driving this obsession with spending exorbitant amounts of money on quasi-scientific supplements, treatments and tech?

"The current popularity of longevity is driven by the confluence of rapidly improving science, improved testing, and a cultural shift where people are refusing to accept decline as being inevitable," explains Dr Hugh Coyne, GP and co-founder of Coyne Medical. "The field has taken off because we now have powerful diagnostic tools. We can test blood biomarkers, image the heart and arteries, profile genetic risk, and measure physical fitness in ways that reveal a great deal about someone's health trajectory long before they experience any symptoms.

"The goal is not just more years of life. It is more years in which you are sharp, strong, and free from the conditions that erode quality of life long before they become life-threatening. We call this healthspan, and closing the gap between healthspan and lifespan is a cornerstone of longevity medicine."

Sounds good, doesn't it? And where there's a lure, there's plenty of money to be made. "In addition, the wellness industry has also moved heavily into prevention, healthy ageing and optimisation, with longevity now one of the major growth areas in consumer health," continues Dr Coyne. "This consumer shift has been met with an almost dizzying array of longevity products and services."

How can longevity trends actually benefit us?

Despite the hefty price tag and questionable efficacy, there's no doubt that it is, by and large, a good thing to invest in our health and wellbeing, from a longevity perspective.

"The truth is that longevity trends can benefit us significantly, and across almost every system in the body," advises Dr Mohammed Enayat, GP, longevity expert and founder of longevity clinic HUM2N. "The evidence supports meaningful improvements in heart health, metabolic function, cognitive performance, immune resilience and the preservation of muscle and bone. At a population level, these translate into lower rates of type 2 diabetes, cardiovascular disease, dementia and the kind of physical frailty that erodes independence in later life.

"In the shorter term, many people notice the benefits far sooner than that. Better sleep. Steadier energy. A clearer head. Greater capacity to handle stress. These are not small things, and they tend to arrive relatively quickly when the right habits are in place. I often tell patients: the long-term gains are the reason to start, but the short-term gains are what keep you going."

However, this doesn't mean we have to be financially invested in longevity: often, the most beneficial habits are entirely free.

"The most effective longevity plan rarely looks dramatic," notes Dr Enayat. "Move regularly, build strength, sleep well, manage stress, eat in a way that supports your metabolism, and stay connected to other people. These habits have the deepest evidence base of anything in this field. Most of what generates headlines does not come close."

Who are longevity trends best for?

Quite honestly, if you can get past all the noise, we can all be well served by some sensible lifestyle tweaks.

"Lifestyle longevity trends are useful for anyone who would rather understand their health than wait for something to go wrong," shares Dr Coyne. "The earlier you start, the more time you have to act on what you find. I see real value in people engaging in their thirties and forties, before cardiovascular disease and cancer have had decades to develop quietly.

"Women in particular are underserved. Coronary heart disease kills more than twice as many women as breast cancer. Yet, cardiovascular risk in women is consistently undertested and undertreated."

The 5 longevity trends to skip, according to experts

All this being said, there are absolutely some longevity trends that don't deserve our focus, time or money. As a largely unregulated market, it's like the Wild West out there - and you can spend a lot of money without gaining very much (if anything) in the way of wellness.

"The biggest mistake is thinking longevity is something you buy online," cautions Dr Coyne. "The bottom line is you cannot yet out-supplement poor sleep, poor fitness, high blood pressure, excess alcohol and low muscle mass."

1. NAD+ supplements

Ready for some science? NAD+ is a co-enzyme (molecules that facilitate biochemical reactions in the body) that's been linked to a delay in ageing, DNA repair, longevity and improvements in longevity, among other benefits. NAD+ supplements - known as 'precursors' - increase the amount of NAD+ in the body.

Tempting? Absolutely. Legitimate? Not so much. Healthy lifestyle habits such as exercise, a healthy, balanced diet and a consistent sleep habit are all thought to be as (if not more) effective as NAD+ supplements for boosting longevity.

"NAD+ precursors are among the most heavily marketed supplements in the longevity space," says Dr Coyne. "They do safely raise NAD levels in the blood, and the mechanism is plausible. But a 2026 systematic review of 33 human studies found that effects on meaningful health outcomes were inconsistent and often absent. No randomised trial has shown that NAD precursors help humans live longer or healthier. They make great social media content. The clinical evidence does not yet justify the price tag."

2. Wearable tech

We hate to break it to you, but sporting the latest shiny new health tracker isn't suddenly going to make you any healthier: in fact, it might do the exact opposite.

"Something that does not get discussed enough is the risk of over-monitoring," cautions Dr Enayat. "Wearables and health trackers can be useful tools, but I regularly see patients who have become so focused on their metrics that the tracking itself is generating stress. If checking your sleep score is making you anxious about your sleep, the tool is working against you. Data should inform your habits, not dominate your attention."

3. Peptides

Peptides are having a moment, right now, fast becoming a go-to for influencers keen to showcase wellbeing benefits. In a nutshell, peptides are short-chain amino acids (proteins) produced naturally by the body, such as hormones. Recently, there have been claims that peptides might help slow the ageing process - but the experts remain sceptical.

"I would be cautious about unregulated peptides, NAD drips, routine IV vitamin infusions, most detox programmes, extreme fasting, very restrictive diets, and supplement stacks that cost hundreds of pounds a month," warns Dr Enayat. "Some peptides have legitimate medical uses, such as GLP-1 medications prescribed for obesity or diabetes, but the wider online peptide market is poorly regulated and often far ahead of the evidence."

Our advice? Pocket your pennies and get an early night instead.

4. IV drip therapy

Scroll a minute on social media, and you're sure to find an influencer visiting an IV drip clinic in the hopes of leaving with a hydrated, glowy complexion and a rejuvenated, replenished body (nobody mentions the lighter wallet).

"IV clinics have proliferated rapidly, but they are completely unregulated in the UK, meaning anyone can administer a drip without medical oversight," warns Dr Mica Engel. "For the average healthy person, the evidence that they outperform a good diet and quality oral supplements is thin. The 'glow' people report is often simply rapid rehydration. When administered incorrectly, risks include infection, vein damage and allergic reactions, and that is not a risk worth taking for something with limited proven benefit."

You have been warned.

5. Anti-ageing supplements

We all love a supplement, right? In some cases, a high-quality supplement can be helpful (omega 3s, vitamin D - we're talking about you), but when it comes to longevity, the jury's out.

"Many supplements with anti-ageing claims have shown interesting results in animal studies or in laboratory settings, but have not yet been validated in the kind of rigorous human trials that would make them recommendable," cautions Dr Enayat. "The gap between a promising early finding and a proven intervention is significant, and that gap is frequently glossed over in the marketing."

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Here in the UK, women live on average 3.9 years longer than men. I can’t decide if that fact surprises me. I mean, sure, we always knew we were resilient, but no one could argue we don’t have a lot to contend with. PMOS, endometriosis, PMDD, biological clocks, childbirth, the second shift, I’m looking at all of you…

Either way, research suggests that it’s true, and that a lot of the reason for this phenomenon is a biological difference in the rate our tissues age. In fact, by the time we hit mid-life (generally regarded as the years between 40 and 65 years old), studies show that our tissues tend to look biologically younger than men’s.

It’s at exactly this point in our lives, however, that we hit a gender-specific challenge: one which has the potential to impact our overall lifespan, but also our healthspan (aka the years we spend living in good health).

I’m of course talking about the transition through perimenopause and menopause - a subject long underdiscussed, but which is now finally getting the attention it deserves. Menopausal symptoms are not necessarily associated with poor health outcomes, but they are life-changing, and they can provide a strong indication of the direction our health will take for the rest of our lives. It’s why we recruited the help of a leading trainer, nutritionist and psychologist, all specialising in midlife health, to unpack the essential habits to help us unlock longer, healthier lives.

To pick their brains, read on. And to uncover more women-specific longevity content, head to our guides to the best brain-boosting daily habits, exercising for healthy ageing and the simple longevity rituals which matter more than biohacking. We’ve also got fresh thoughts from Health Editor, Ally Head, on a female-focused strength training plan that’s well worth a read.

I'm A Midlife Health Expert - These 9 Habits Are Key To Healthy Ageing

What’s the difference between longevity and healthy ageing?

“Longevity is about how long we live, but healthy ageing is about how well we live as we get older,” says Kate Rowe-Ham, midlife and longevity strength coach and author of The Longevity Solution. “It isn’t simply about adding more years to life; it’s about maintaining the physical, mental and social capacity to do the things that matter to us.”

She points out that, for most of us, it’s actually a much more useful goal than lifespan alone. It’s what will allow us to stay active, socially connected, mentally present and emotionally fulfilled. The good news? Research shows that much of it is controllable through diet and lifestyle.

Why is the midlife period so important for healthy ageing?

According to Rowe-Ham, midlife is a pivotal moment for healthy ageing because, with the shifts around perimenopause and menopause, our bodies tend to start sending signals to indicate what our future health may look like.

“The perimenopause and menopause transition can affect sleep, mood, body composition, bone density and cardiovascular risk, so this is the moment to take stock and invest in future health,” Rowe-Ham says. “You’re not just managing symptoms in the present, you’re actually protecting your energy, mobility, independence, and quality of life for the decades ahead.”

She’s right, and whilst the longevity conversation tends to centre very much around our physical body, clinical psychologist Dr Ella Woods says our brain health is equally essential. “We know that the brain’s biological age is the strongest predictor of longevity, even more than the heart or the liver,” she says, citing research from 2025 which looked at the speed of ageing across different body parts and the impact this had on overall longevity.

“The brain came out on top,” she explains, adding that, importantly, our brain age isn’t fixed and can be influenced by lifestyle factors. “The choices we make about sleep, stress, and psychological health in midlife are directly relevant to our longevity,” she makes clear, explaining that changes in brain structure and activity during the menopause transition make it a particularly important moment for our brain health. “Brain imaging research shows measurable shifts in brain energy metabolism and structural brain differences across the menopausal transition, meaning we can no longer treat this as purely a reproductive event,” she says.

Do men and women have different longevity needs in midlife?

While the foundations of longevity may be similar for all of us, Rowe-Ham is clear that women do have some distinct needs, which become particularly apparent in midlife.

“Men don’t go through the same abrupt hormonal transition that women do during perimenopause and menopause,” she says, explaining that during this period, “women see changes in cardiovascular risk, bone density, muscle mass, sleep, pelvic health and vaginal health.”

This means that, in addition to exercise, nutrition, sleep, and stress management, “women often need to pay close attention to bone and heart health, muscle preservation, and symptom support during this stage of life,” explains Rowe-Ham.

She also points out that, often, women still remain the primary caregivers during midlife; a fact which adds additional burden with genuine health implications. The research here is especially interesting because caregiving is actually associated with a 9% longer lifespan. And yet, studies have shown female caregivers to have worsened menopause symptoms, long-term depressive symptoms and functional limitations compared to non-caregivers, demonstrating that longevity doesn’t always equate to healthy ageing.

This is where mental health becomes just as important to the ageing process. “The chronic, unmanaged, low-grade stress that many women carry accelerates ageing at a cellular level, essentially speeding up the biological clock inside every cell in your body,” says Dr Woods, who points to research showing that women with better psychological wellbeing were significantly less likely to die from heart disease. “The same association wasn't found in men,” she notes. “For women specifically, psychological health appears to be one of the most important factors in how long and how well we live.”

9 Daily Habits For Healthy Ageing, Which Many Midlife Women Overlook:

1. Eat breakfast within 90 minutes of waking

Where better to start with a healthy habit than first thing in the morning? And whilst this may sound incredibly simple, nutritionist and hormone specialist Hannah Alderson says we’d be surprised by how many of us still skip breakfast.

“Eating a protein-rich breakfast within 60 to 90 minutes of waking is one of the most impactful habits I encourage women to adopt during perimenopause and menopause,” she says.

Why? Well, as Alderson explains, “cortisol naturally rises as part of the awakening response, helping us to feel alert and energised.” This is a good thing, but “if we skip breakfast, or eat it too late, cortisol can elevate too much, thanks to a dip in blood sugar. This creates a cycle of cortisol dysregulation, blood sugar highs and crashes that can cause havoc for stress levels,” explains Alderson.

With chronic stress far from longevity’s best friend, Alderson instead recommends a protein and fibre-rich breakfast early doors. “This helps to provide a dose of energy, which provides the building blocks for our hormones and neurotransmitters, whilst supporting muscle maintenance and promoting stable blood sugar levels.”

In practice, this looks like combining 25-30g of protein with fibre from foods like flaxseeds, chia seeds, nuts, pumpkin seeds and high-quality breads like sourdough and rye. “And don’t forget the colour,” adds Alderson, whose top tip is “a kiwi a day, with the skin on.”

2. Protect your sleep

We all know the importance of sleep, which, frustratingly, tends to get disrupted through the menopause transition. “During deep sleep, the brain runs its own waste-clearance system, flushing out toxins and waste material, including the proteins associated with Alzheimer's disease,” says Dr Woods. “It’s also when we consolidate memory, regulate emotions and restore metabolic balance, which makes protecting it one of the most important health behaviours we have.”

Easier said than done, for sure. But fortunately, Rowe-Ham has some practical tips. “Maintain a regular sleep schedule, avoid late naps, and treat persistent sleep changes as a concern worth discussing with a healthcare professional, rather than just putting up with them,” she advises.

3. Keep up with health checks

How many times have you put off a visit to the doctor with the rationale that ‘it’s probably nothing’? In my case, it’s more than I’d like to admit.

But these visits really can be the difference to a longer, healthier life, especially when it comes to cardiovascular conditions like heart disease, says Rowe-Ham. “The menopause transition is associated with accelerated cardiovascular risk,” she explains, "which makes it a critical window.”

Her advice? “Take exercise seriously, eat well, and keep up with health checks and don’t brush off changes in blood pressure, cholesterol or weight.”

4. Practice self-compassion

Even I found myself surprised to be including this one. We know self-compassion is good for us, but rarely do we view it as a genuine longevity principle; a fact Dr Woods is quick to pull me up on.

“The research behind it is strong,” she says. “Inner criticism is not just mentally uncomfortable; it becomes another chronic stressor, activating the same physiological stress response as any external pressure.”

She’s also clear that self-compassion is very different to giving up or letting yourself off the hook. “It actually means speaking to yourself in a way that helps your nervous system feel safer, and when the nervous system feels safer, better overall health becomes possible. In the context of chronic stress and biological ageing, the way you speak to yourself is not a small thing; it is part of how you age.”

5. Don’t underestimate social connection and support

“Social connection matters much more than many women realise,” says Rowe-Ham. “Our emotional wellbeing, relationships and community all influence how well we age.”

Dr Woods agrees here. “As midlife women we are carrying an enormous invisible load; remembering appointments, managing family emotions, planning meals, holding work responsibilities, organising children and a home, supporting ageing parents and keeping everyone else regulated simultaneously. This keeps the nervous system in a state of constant low-level alert, and women will find that the effects of this will accumulate over time.”

Shared systems, she says, are one way to reduce the impact of these stressors. “Although it can feel hard, focusing on boundaries, delegation, shared systems, and having fewer things left unfinished is a way of protecting our health.”

6. Prioritise muscle through strength training

Exercise is a staple for longevity, but in midlife, preserving muscle mass becomes more important than ever as a loss of oestrogen puts our bone density at risk.

It’s here that strength training takes centre stage. “This is one of the most overlooked habits for midlife women,” emphasises Rowe-Ham, who says that it doesn’t need to be complicated. “It can be as simple as resistance training two to three times a week using weights, resistance bands or bodyweight exercises,” she reassures. For tips on where to get started, check out our guide to the five best exercises for strength and longevity, as chosen by a PT.

7. Stop skipping meals to create nutritional safety

Though many of us now know better, the hangover of the old ‘eat less, do more’ narrative is persistent, and can still linger in the back of our minds. But as Alderson emphasises, pushing back against it is one of the most important things we can do for our longevity.

“During perimenopause and menopause, when hormonal changes are already creating additional demands on our system, restrictive eating patterns can exacerbate symptoms such as fatigue, cravings, poor concentration and disrupted sleep,” she explains.

Rather than focusing on restriction, she encourages us to maximise our intake of nourishing foods which will support our gut microbiome, bone health and energy levels. “The goal is to age with strength,” she says. “Eat consistently throughout the day via three main meals built around protein, healthy fats and colourful fibre.”

Her reasoning? “This creates a more stable internal environment, supports energy production and helps reduce the physiological stress associated with frequent blood sugar fluctuations.”

Her other top tip? Keep your meal times the same as far as possible. “It might not sound sexy, but the body loves routine,” she explains. “Keeping your three meals close to the same time each day is a good idea.”

8. Pay attention to anger

If you’ve noticed an increase in anger and irritability during menopause, know that you’re not alone. Dr Woods says that this is driven by hormonal changes affecting the brain’s emotional regulation centres, and that finding healthy ways to express these emotions is important for healthy ageing.

“Chronically suppressed emotion carries physiological costs, including elevated stress hormones and increased cardiovascular risk,” she explains.

Given that many of us spend decades minimising or hiding our anger, learning to express it might feel unfamiliar at first, which is why Dr Woods shares her advice. “The first step is to notice anger without immediately trying to manage it,” she says. “It can be helpful to ask ‘what is this trying to tell me?’ as it may be pointing to exhaustion, an unmet need, or a boundary that needs protecting. Keep a brief note of when anger shows up, what triggered it, and where you are in your cycle - this can help you explore whether it is hormonal, situational, or both.”

Then, she says, it’s about emotional completion. “Anger that is suppressed doesn't disappear; it gets stored,” she explains. “Allowing it to move through your body by taking a brisk walk, shaking out your hands, or even naming it out loud helps the nervous system complete its own stress response cycle.”

9. Support your nervous system through food, not just supplements

“When we talk about healthy ageing, longevity and menopause, we often focus on what supplements to take,” says Alderson. “But foods rich in magnesium, omega-3 fats and polyphenols can support a healthy stress response and overall wellbeing. Think oily fish, nuts, seeds, extra virgin olive oil, berries, leafy greens and legumes. Adding more green tea is wonderful too!”

She says taking this kind of food-first approach allows us to shift from chasing individual nutrients to creating a well-rounded dietary pattern that’s both enjoyable and sustainable. “It sends the body a consistent message of safety and nourishment,” she explains. “When the nervous system feels supported, it becomes easier to make choices that benefit long-term health, energy and resilience.”

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What springs to mind when you think of inflammation? The chances are, it's nothing good. The term gets an unequivocally bad rap, and we'll bite: it's well documented in scientific literature that systemic chronic inflammation is linked to higher rates of the diseases that are leading causes of disability and mortality worldwide (check out this research, from the journal Nature) - we're talking cancer, heart disease, autoimmune disorders, liver disease and diabetes - to name just a few.

It's little wonder, then, that inflammation is the wellness world's pariah. You've likely seen a slew of anti-inflammatory content on your feed recently, ranging from eye-wateringly expensive green juices (seriously, though - when it comes to a choice between paying rent or a weekly smoothie habit, things are genuinely out of control) to detox teas, cold baths, red light therapy and more.

But let's face it: most of us aren't rising with the sun at 4 am, heading straight to our home ice bath and/or sauna and relishing a morning cold press in beautific silence every day (or, indeed, ever). And if your day looks less like self-optimisation and more like frantic disorganisation, it can feel like you're setting yourself up for an inflammatory-disease-ridden future.

So here's the good news: inflammation doesn't have to be the enemy. It's actually a perfectly natural - and useful - bodily response to threat, and as such, serves a vital purpose for us all.

"The word inflammation has become a bit of a buzzword in recent years, but it’s important to remember that inflammation itself isn’t the enemy," says TV GP and Stannah Stairlift spokesperson, Dr Punam Krishan. "We need inflammation. The goal isn’t to eliminate it completely, but to support the body so it can switch that response off when it’s no longer needed."

Keep scrolling for the expert-approved ways to naturally reduce inflammation - without a green juice in sight. And, for more on the topic, you might be interested in our guides to simple, five-minute anti-inflammation hacks, the dangers of anti-inflammatory diet culture, and all about the viral Mediterranean anti-inflammation diet, here.

Longevity experts share their top daily habits to reduce inflammation - and there's not a green juice in sight

What is inflammation?

First up, let's get some clarity on what inflammation actually is. As touched on above, it serves a crucial purpose.

"Inflammation is your immune system's first line of defence," explains Dr Lucy Hooper, GP and co-founder of Coyne Medical. "It is the process by which the body fights infection, clears damaged cells, and repairs tissue after injury. That short-term, acute inflammation is entirely healthy and necessary. The problem we are increasingly concerned about is chronic, low-grade inflammation: a persistent, smouldering immune activation that often produces no obvious symptoms, yet silently contributes to some of the most serious diseases we face."

You'll likely notice it as redness, swelling and tenderness around a cut, for example. But there's much more to it than a bit of external discomfort - it's a sign your body is working hard in the background.

"Although we can often see some of the effects of inflammation, there is much more happening beneath the surface," shares Dr Krishan. "Blood flow to the area increases, immune cells are recruited, and various proteins are released to help protect the body and support repair. This short-term response is completely normal and an essential part of staying healthy."

Why is it important to control inflammation?

If it's so normal and useful, you might be wondering why inflammation is deemed to be such a problem, health-wise. It's important to make the distinction here between normal, essential inflammation and chronic inflammation - which is the baddie when it comes to wellness.

"Inflammation can become a concern when it becomes chronic and low-grade," explains Dr Krishan. "This is when the immune system remains activated over a long period of time, despite there being no obvious injury or infection to fight. Rather than helping the body heal, ongoing inflammation may begin to contribute to health problems."

Researchers are increasingly recognising the role chronic inflammation may play in a number of long-term health conditions, including the following:

• Long-term inflammation: Is thought to contribute to cardiovascular disease by damaging blood vessel walls and encouraging the build-up and instability of fatty plaques, which may increase the risk of heart attack and stroke.
• Inflammation: Is also a feature of many autoimmune conditions, where the immune system mistakenly attacks the body’s own tissues. Conditions such as rheumatoid arthritis, psoriasis and lupus are all associated with ongoing inflammation.
• Chronic inflammation: There's growing evidence that chronic inflammation may contribute to biological ageing, affecting how well our cells repair and function over time.

What are the signs of chronic inflammation?

So, how can we tell if our inflammatory response has morphed from helpful to harmful? Well, there are a few universal tell-tale signs, according to the experts.

"The tricky thing about chronic inflammation is that it doesn’t always announce itself loudly; you’re unlikely to see obvious swelling or redness," shares Dr Krishan. "Instead, it can show up as symptoms people often put down to being busy, stressed, run down or simply getting older.

"One of the most common symptoms associated with chronic inflammation is persistent fatigue. People often describe feeling exhausted despite getting a good night’s sleep. This can happen because the body is constantly using energy to maintain an ongoing immune response.

"Joint aches, stiffness and muscle pains are also commonly associated with inflammation and can sometimes be dismissed as simply part of getting older.

"Other symptoms may include brain fog, digestive issues, ongoing skin problems, low mood and feeling as though it takes longer than usual to recover from illnesses or infections."

What can we do to reduce inflammation?

But there is some good news: there are lots of things we can do daily that can help keep chronic inflammation at bay - and you're probably already doing some of them. Let's dive in.

1. Sleep

It likely won't surprise you to hear that sleep is top of all our longevity experts' lists when it comes to reducing inflammation.

"Sleep is one of the most powerful tools we have when it comes to supporting overall health and helping regulate inflammation," shares Dr Krishan. "This is when much of the body’s repair and recovery takes place. Poor sleep has been linked to higher levels of inflammatory markers and increased stress hormone activity. Most adults should aim for around seven to nine hours of sleep per night."

That being said, worrying about your sleep isn't going to help matters either, as we cover next.

2. Limiting stress

We know: life is stressful. But finding ways to cope with the inevitable will help keep inflammation to a minimum.

"Stress is also a legitimate, biologically grounded factor in chronic inflammation," explains Dr Hooper. "Chronic psychological stress activates hormonal and immune pathways that sustain systemic inflammation. It is not simply a lifestyle cliché; it is a well-established physiological mechanism."

Try and find something that works for you: this could be breathwork, spending time in nature, or going for a run. You'll know when you find it: your mind will stop racing, and your heart rate will slow.

This isn't about perfection - it's about weaving in pockets of time that build up to aid resilience and calm.

3. Take care of your teeth

Yes, really. Grab that toothbrush and set a timer: your health depends on it.

"One area that rarely receives enough attention is oral health," notes Dr Hooper. "Periodontal disease, commonly known as gum disease, is one of the most common inflammatory conditions affecting adults, and its effects do not remain confined to the mouth. Bacteria and inflammatory by-products from diseased gum tissue can enter the bloodstream and contribute to a systemic inflammatory response."

You heard it here first: don't skip the floss, either.

4. Work it out

Much like prioritising sleep, it's not surprising to note that staying active is one of the best things we can do to reduce inflammation in the body.

"Regular exercise has been associated with lower levels of inflammatory markers over time," shares Dr Krishan. "It can also improve cardiovascular health, support the immune system and help regulate blood sugar levels. You don’t need to be training for a marathon either. Brisk walking, cycling, swimming or strength training can all be beneficial."

5. Limit alcohol consumption

Partial to an Aperol Spritz in the sun? Us too - and you don't have to cut it out entirely if it's something you enjoy, but it's worth cutting back on your alcohol consumption if inflammation is a concern.

"Limiting alcohol intake may help too," notes Dr Krishan. "Alcohol can trigger inflammatory processes within the body, particularly when consumed in excess. NHS guidelines recommend drinking no more than 14 units per week, spread across several days, although less is generally better from a health perspective."

6. Eat like you're in the Med

A Mediterranean diet is considered the gold standard in supporting inflammatory pathways - but you might want to lay off the crisps and Fanta Limon (sorry!) We're talking plant-focused, high-fibre plates that include plenty of fresh, minimally-processed foods and healthy fats.

"From a dietary perspective, a Mediterranean or DASH-style eating pattern remains the best-evidenced approach," advises Dr Hooper. "This means plenty of vegetables, fruit, whole grains, legumes, olive oil, nuts and seeds, alongside two to three portions of oily fish each week. Refined carbohydrates, ultra-processed foods, processed meats and sugary drinks all promote inflammatory signalling, so reducing these can have a meaningful impact."

7. Gua sha

Interested in Chinese medicine? "One of the key principles of Chinese Medicine is that where there is stagnation, there can be heat," shares Chinese medicine practitioner and founder of The Hayo'u Method, Katie Brindle. "When your circulation is not moving freely, the body can become stuck in a pattern of imbalance.

"Gua sha works by moving circulation, clearing heat and reducing stagnation. This is why your skin often flushes red after using a gua sha tool, as the increased circulation brings fresh blood flow to the surface.

"Research suggests that gua sha can increase microcirculation by up to 400% and may influence the body’s inflammatory response, which is why many people find it helps ease muscle tension, reduce feelings of tightness and leave them feeling more relaxed."

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Fancy living to 100? You're in luck: it's no longer (entirely) outside the realms of possibility. Human lifespan has more than doubled in the last century, thanks in large part to advances in knowledge, living standards and healthcare. For the most part, though, many people in the UK still live their final decades in declining health: according to research conducted by the charity The Health Foundation, healthy life expectancy has, in fact, fallen over the past decade, with over 90% of areas having a healthy life expectancy of below 66 years.

This is where longevity gets interesting: while we know that genetics plays a crucial role in determining lifespan, what we're now learning is that how we're living has a huge influence, too. Enter the buzzword of the decade: healthspan.

And you know who has both longevity and healthspan absolutely nailed? The octogenarians of the world's longest-living populations, also known as the Blue Zones. Research (such as this study, published in the American Journal of Lifestyle Medicine) shows that the lifestyles of people living in the five Blue Zones (more on this, below) share nine specific characteristics (again, we'll dig into more detail on this if you keep scrolling!) that directly influence their longevity, lending credence to the thinking that genetics acccount for only a small part of our potential longevity.

Carry on reading to learn all the tips and habits of the world's longest-lived people - plus. find out how we can all weave these into our daily lives, too. Loving longevity? Then you'll also love our deep dives into the best exercises for longevity, our favourite Mediterranean health tips, how to hack your longevity from home, and the daily habits to prioritise for healthy ageing, here.

Here's What the World's Longest-Lived People Do Differently

Where do the world's longest-living people live?

According to anthropologists, there are five disparate areas of the world where inhabitants are living longer and in better health than elsewhere.

"When we talk about the world’s longest-living populations, we’re generally referring to communities in the so-called Blue Zones," notes Dr Tamsin Lewis, longevity doctor at Reborne Longevity. "These are regions including Okinawa in Japan, Sardinia in Italy, Ikaria in Greece, Nicoya in Costa Rica and Loma Linda in California."

The most striking part? As well as living longer, the inhabitants are living in what we deem to be good health, for most of their (lengthy) lives.

"It’s important to understand that longevity isn’t simply about reaching 100," Dr Lewis continues. "What’s particularly remarkable is that many people in these regions maintain physical function, cognitive sharpness and social engagement well into later life.

"Despite their geographical and cultural differences, these populations have independently developed lifestyles that appear to create similar biological conditions for healthy ageing.”

What lessons can we learn from each of the world's longest-lived regions?

As scattered across the globe as these zones are, they share several striking characteristics, Dr Mayoni Gooneratne, longevity expert and functional medicine director at PHC , notes. "The specific foods and customs vary across the zones, but the common themes are connection, movement, purpose and metabolic health," she tells MC UK.

So, what can we learn from each region's lifestyle habits?

1. The Japanese concept of ikigai

Okinawa is an island located to the south of Japan, known mostly for its military significance, as well as more than its fair share of octogenarians - something the experts attribute (at least in part) to their shared commitment to a sense of purpose.

Known as 'ikigai', research shows that having a strong purpose reduces our risk of developing dementia and functional disability, as well as increasing happiness.

"Many Blue Zone cultures have a concept of purpose, whether it’s the Japanese idea of 'ikigai, or simply remaining active within family and community life," says Dr Gooneratne. "Having a reason to get up each morning appears to have measurable benefits for both mental and physical health."

Think volunteering in your community, helping the elderly or even taking up a childhood hobby: something to focus your spare time and energy into.

2. The Sardinian approach to movement

Guilty of letting that expensive gym membership slide? It's time to let yourself off the hook and make like the Sardinians. You won't find a Mediterranean nonna lifting weights - but, crucially, you will find her carrying heavy grocery bags up steep hillsides well into her 90s. And it's this movement - also known as NEAT (non-exercise activity thermogenesis) that keeps the Sardinians youthful.

"One of the most overlooked habits is what I call effortless movement," shares Dr Lewis. "The longest-living populations don’t necessarily spend hours in the gym. Instead, movement is integrated throughout the day through walking, gardening, carrying, climbing and other low-intensity activities. This creates a consistent metabolic stimulus without triggering excessive physiological stress."

In other words, don't rule out moving in any way you can, daily, for improved health and longevity.

3. The Greek approach to rest, relaxation and family connection

If you're dreaming as hard as we are of a Mediterranean postcode this summer, you're going to love this one. Picture the scene: friends and family relaxing on a sun-dappled terrace, delicious mezze, a meal that lasts long into the evening as the air begins to cool: sounds idyllic, right?

And the good (excellent!) news is that this is exactly what makes life in Ikaria, a Greek island in the Aegean Sea, so life-affirming.

"Another key factor in all of the Blue Zones is social connection," shares Dr Lewis. "We now know that loneliness is associated with increased inflammation, impaired immune function and elevated mortality risk. In many long-lived communities, relationships are not an optional wellness practice—they’re embedded into daily life."

Take this as an official endorsement of that girls' night - just maybe hold the cocktails!

4. The Costa Rican diet

The staple diet in Costa Rica is plant-centric and minimally processed, centred on corn, beans, papaya and squash - beans, squash and corn are known as the 'three sisters', and contribute to digestive health and a reduced risk of chronic disease.

"Costa Ricans tend to eat in ways that support metabolic flexibility," notes Dr Lewis. "Meals are often based on minimally processed foods, rich in fibre and plant diversity, which nourish the gut microbiome. Increasingly, research suggests the microbiome may be one of the most important mediators of healthy ageing."

Additionally, their water source is known to be naturally high in calcium and magnesium, supporting bone health into old age.

5. Californian calm living

Last but certainly not least, reducing stress is a non-negotiable when it comes to extending our life - and health - spans. In Loma Linda, California, a community of Seventh-day Adventists, residents are known for taking solitude and prayer seriously.

While we're not suggesting you need to change religions, taking some time each day to pause and reflect can benefit both mental and physical health.

"It's well established that stress leads to inflammation and disease," shares Gabriela Dabija, founder and director of London Blood Tests. "Blue Zone residents manage it through daily rituals such as prayer, naps, meditation, or evening tea. Chronic cortisol elevation is one of the most underestimated drivers of accelerated biological ageing. It suppresses thyroid function, drives insulin resistance, depletes magnesium, and damages the cardiovascular system — all of which appear in blood panels long before you feel unwell."

Added to this, their faith affords a strong sense of community, too. "Attending community gatherings regularly is associated with up to 14 extra years of life," continues Dabija. "The mechanism is social accountability, cortisol buffering, and shared identity. Loneliness, by contrast, is now considered a biological risk factor - associated with elevated inflammatory markers."

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Biohacking is big business right now. We're all low-key obsessed with tracking our heart rates, improving our sleep scores and upping our plant intake (among many, many other things) in a bid to live better, for longer.

At its core, biohacking is all about making small, simple lifestyle changes to improve our overall wellbeing and longevity. But somewhere along the way, we seem to have lost sight of the fact that it doesn't have to be complicated or expensive to be effective; take the idea of Blue Zone living, for example. Octogenarians in the Med aren't sporting the latest tech and tracking their macros; they're simply living - in ways that happen to be incredibly healthy and life-extending.

Added to this, there is a very real danger that our obsession with biohacking and self-optimisation is causing the demographic health gap to widen: research (such as this 2021 study, published in the journal The Society for Social Medicine and Population Health) shows that socio-economic status has a significant impact on life expectancy. Despite this, further studies (like this one, from the journal Springer Nature Link) point to the importance of small lifestyle tweaks over expensive biohacking for health and longevity benefits.

With this in mind, we've asked longevity experts to share their favourite accessible, everyday habits that matter more than biohacking for overall wellbeing and longevity.

Read on for their take, but while you're here, you might be interested in our longevity specials: find out the best exercises for longevity, the healthy ageing habits experts recommend and how to hack your longevity from home, here.

Trust Me, I’m a Longevity Doctor: These Are the Simple Everyday Rituals That Are Better Than Biohacking

What are everyday rituals to boost longevity?

By now, you're likely to be well acquainted with the concept of longevity, and you'll know we're talking about healthspan, rather than simply lifespan, here.

"Longevity is about more than simply living longer," agrees GP and founder of London Longevity Clinic HUM2N, Dr Mohammed Enayat. "It's about extending your healthspan, the number of years you spend feeling healthy, energetic, mobile and mentally sharp. The goal isn't necessarily to reach 100 years plus, but to stay vibrant and independent for as much of your life as possible."

While biohacking and expensive wellness trends are undoubtedly still popular, there's a quieter, more holistic longevity movement gaining traction on social media and beyond, and it's focused less on gimmicks and more on simple, consistent daily rituals that can enhance our wellbeing and healthspan.

"We're living through a fascinating shift in healthcare," notes Dr Enayat. "For decades, the focus was on treating disease once it appeared. Now, the conversation is increasingly centred around prevention and optimising health before problems arise.

"At the same time, we're seeing an explosion of interest in biohacking, wearables and longevity research. While some of these innovations are exciting, they've also created the impression that longevity requires expensive tests, supplements or cutting-edge technology. In reality, the habits with the greatest impact on long-term health are often the simplest, and the most consistent."

Do everyday rituals really help to boost longevity?

So, why should we bother with everyday rituals when we can (if we're lucky) splurge once a week/month/year on a hyped-up wellness fad? Well, you're going to want to stick around for this one.

"Longevity is less about what you do occasionally and more about what you do repeatedly," notes Dr Enayat. "Small daily actions influence everything from inflammation and blood sugar regulation to sleep quality, stress resilience and cellular ageing. Over years and decades, these habits compound in much the same way that savings do for your finances."

We often talk about the importance of consistency over perfection in wellbeing, and this is exactly the principle that longevity rituals lean into. So, if you're sceptical about ice baths, this one's for you.

"The body responds to consistency far more than to intensity," shares integrative Chinese medicine practitioner and founder of wellness clinic 001 London, Ada Ooi. "One ice bath does very little. A daily practice that calms the nervous system, supports circulation and signals safety to the body does a great deal over months and years.

"In Chinese medicine we talk about moving qi and fluids, keeping things circulating rather than letting them stagnate, and that is exactly what a good daily ritual does. It is not the single dramatic intervention that changes things; it is what you repeat. Rituals also do something modern wellness tends to forget. They create a pause. The act of taking two minutes for yourself is regulating in itself."

7 simple daily rituals that matter more than biohacking, according to longevity researchers

1. Start the day slowly

We know that our cortisol levels are at their highest first thing in the morning, and while we need this to wake us up for the day, there's a lot of value in prioritising a slow start to the day (if you're able to).

"View the morning as a time to cultivate energy rather than immediately spend it," suggests Dr Enayat. "Instead of waking up and diving straight into emails, try creating a short buffer between sleep and stimulation.

"A few minutes of stretching, natural light exposure or simply drinking warm water before reaching for your phone can help regulate stress hormones and set a calmer tone for the day."

2. Choose warmth

This is one we are totally here for, even in British summertime: start the day with warmth, over cold. Love that morning cuppa? You're already nailing it.

"In Chinese medicine, digestive health is considered central to overall wellbeing," explains Dr Enayat. "Favouring warm foods and drinks, particularly first thing in the morning, can be beneficial. Think porridge instead of a cold smoothie, herbal tea instead of iced coffee, or a warming broth during colder months."

3. Keep things moving

It's well established that movement is medicine when it comes to longevity, but we're talking about more than just working out here - it's about keeping everything in motion, from your joints to your breath and beyond.

"Stagnation is what ages us, flow is what keeps us well," notes Ooi. "I keep things moving: breath, movement, warmth, drainage, starting with a morning circulation practice. Before anything else, I move the blood and lymph in the face - the thread running through all of these is regulation and circulation, the two things the body needs to age well."

4. Follow seasonal rhythms

"One of the most overlooked concepts in modern wellness is seasonality," says Dr Enayat. "I encourage adapting your habits throughout the year. Summer is viewed as a time for activity and social connection, while winter is considered a period for rest and restoration.

"Many of us try to operate at the same pace all year round, but our bodies often benefit from periods of recovery and reflection. Adjusting your routine with the seasons can be a surprisingly powerful way to support long-term wellbeing."

5. Spend time in nature

Following on from living in sync with the seasons is the idea of spending time in nature every day. Research consistently shows a link between being outside and improved mental and physical health, with improvements in cognitive function, sleep and more.

"One of the most consistent findings in longevity research is that exposure to natural environments supports both physical and mental health," agrees Dr Enayat. "Even a short walk through a park, sitting in a garden or eating lunch outdoors can help lower stress levels and improve mood."

6. Prioritise nervous system health

It's no secret that stress is categorically not a good thing when it comes to our health and wellbeing. But reducing our load is often easier said than done - and nothing stresses us out faster than worrying about how stressed we are.

The solution? Find a daily practice that calms and soothes you, and try to prioritise it each and every day - even if only for a few minutes.

"Stress ages us faster than most people realise," notes Dr Enayat. "Rather than adding another supplement to your routine, consider introducing a daily ritual that signals safety to your nervous system. This could be breathwork, meditation, journaling, a short walk in nature or even five minutes of silence before bed.

"Longevity isn't just about supporting the body; it's about reducing the wear and tear of chronic stress."

7. Foster community and connection

Last but certainly not least, the experts stress that who we spend our time with is as important as how we're spending it.

"The world's longest-living populations don't just share dietary habits; they share strong communities," agrees Dr Enayat. "Prioritising meaningful conversations, friendships and family connections is one of the most evidence-backed longevity strategies available. Social isolation has been linked to poorer health outcomes, while strong relationships consistently correlate with longer, healthier lives."

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The wellness industry didn’t slow women down. It just gave anxiety a better aesthetic. Track everything. Optimise your sleep. Add another supplement. Do more, but make it look effortless.

I spent years in that version. And the one thing I’ll tell you is this: relentless self-improvement, when it comes from anxiety rather than self-respect, is just stress wearing activewear.

Emotional regulation isn’t about being calm all the time. It’s about having a nervous system that isn’t constantly braced for impact. And the women I see genuinely thriving, not performing wellness, actually living it, do things noticeably differently.

For those of you who don't know me, I'm Eva Syti, a Neuro-Somatic coach, meditation practitioner and author. My new book, Path Through the Object, is built on a different premise entirely: tangible, neuroscience-backed, and designed to invite presence without forcing it. Ten minutes. An object. No excuses.

Below, I've shared the simple things women with regulated nervous systems do day in, day out to feel their best. These aren't massive overhauls; these are attainable, actionable tweaks that all stack up.

6 Things Emotionally Regulated Women Do Differently

1. They’ve stopped mistaking effort for worth

We are wired for effort. There is a deep, largely unconscious belief that the harder we try, the more deserving we become of rest, success, love, our own approval. But regulated women have quietly dismantled that equation.

Rest isn’t something you earn after enough output. It’s a baseline need as fundamental as food or sleep. Most of us have spent so long equating stillness with laziness that choosing it genuinely feels transgressive.

When you stop white-knuckling everything, you create space. Opportunities arrive in pauses, not just in hustle. Some of the best decisions I’ve ever made came from doing less, not more. So what would it look like to rest today, without earning it first? Next time you book a class, ask yourself why first.

2. Before the world gets in, they get in first

Every notification, every scroll spikes cortisol before you’ve even had a chance to arrive on your own day. Regulated women protect that first five to ten minutes fiercely. A slow coffee. A few lines in a journal. Five minutes of reading a paragraph from their book or a brief meditation. And if meditation has never quite worked for you, that’s worth exploring. Often it’s not that you can’t meditate. It’s that you’ve only ever been offered one version of it.

It genuinely resets the nervous system before the day has a chance to hijack it. Five minutes of something small, achieved early, creates a dopamine hit, activating the reward pattern and setting the tone.

3. They move to feel, not to fix

Two women walk into the same yoga class. One is there because she heard it balances out her gym sessions, a logical addition to the workout schedule. The other is there because she’s been craving something slower, a moment to actually feel her body rather than push it. Same class. Same teacher. One leaves ticking a box. The other leaves transformed. The only difference was why they walked in.

When the intention comes from within, from genuine curiosity, from something emotionally true, it creates a different internal environment entirely. And it’s that internal environment that determines what you actually get from the experience. Your intention creates your reality in that room. Regulated women know this. They don’t just show up. They know why they showed up. And when a practice stops answering a real internal need, they’re honest enough to choose differently. Your nervous system is trainable. What are you training it with?

4. They protect their energy like it's finite, because it is

Regulated women have largely stopped over-explaining their limits. Their boundaries are real, communicated clearly, and don’t require lengthy justification.

“That doesn’t work for me” is a complete sentence. They’ve replaced FOMO with JOMO, the joy of missing out, choosing very selectively which rooms, events, and conversations they enter. Not from fear, but from a clear understanding of where their energy actually goes.

They choose consistency over variety. Because they’ve learned that doing a few things deeply, over time, delivers far greater rewards than doing many things endlessly and feeling nothing shift.

5. They tap in to their nervous system’s hidden superpower

A regulated nervous system isn’t one that feels calm all the time. It’s one that can feel stressed, anxious, overwhelmed and move through it.

What regulated women are really building is vagal tone: the nervous system’s ability to shift fluidly from fight-or-flight back to rest and recovery.

The real fitness metric isn’t how hard you can push. It’s how quickly you can return to yourself. This is something that deepens significantly on my retreats. Removed from the environment feeding the anxiety, immersed in practice over several days, the nervous system learns, in the body, not just the mind, how to make that shift.

6. They ask the right questions

Such as, what do I actually need right now, and how will I feel once I have it?

Asked once, it’s a useful pause. Asked again and again every day, every week, it becomes something far more profound. Most of us operate from the unconscious 95% of the time, running on patterns we never chose and beliefs we never examined. This question, repeated, begins to bring that unconscious into the light. It hands the wheel back to the conscious mind. Slowly, consistently, you stop reacting and start choosing.

That shift, small, repeated, unglamorous, is what regulation actually looks like.

And if you’re ready to create that pause, Path Through the Object is a place to start. Or come and do this work in person; my upcoming retreats and workshops are designed as a container for exactly this. I don’t promise transformation. I promise a space for nervous system regulation. And nervous system regulation? That’s the real revolution.

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It's that time of year when our thoughts turn to balmy Mediterranean living: delicious dishes dripping with grassy olive oil, platters piled high with vegetables and fruits, long, lazy lunches followed by evening walks in dappled sunlight.

And it's no secret that this simple way of life is decidedly good for us: both physically and mentally, the Mediterranean lifestyle is consistently touted as the gold standard for healthy ageing and longevity. In fact, two of the world's five 'Blue Zones' are located in this region: Sardinia and Ikaria in Greece.

The term 'Blue Zone' was originally coined by Michel Poulain in 2004, and moved into common parlance thanks to American writer and longevity expert Dan Buettner shortly afterwards. Blue Zones refer to areas of the world with exceptionally high levels of life expectancy (we're talking 100+ years) alongside low levels of chronic disease within populations. Sounds good, doesn't it?

While we're not all blessed with an Italian nonna or a Greek yiayia, in a world of high-tech, high expense wellness, we could all do well to take some advice from our Mediterranean grandmothers, who've lived a lifetime (and longer!) with a few simple habits that are easily transferable to us here in the UK - we can't promise to bring the sunshine too, though!

Keep scrolling for the wholesome, daily habits to adopt today - but in the meantime, do check out our guides to healthy ageing habits, how to hack your longevity from home and dive into the elite world of life extension here - all while sitting peacefully in the sun, of course. Frappe, anyone?

5 life lessons from Mediterranean grandmothers to adopt today

Why is Mediterranean living trending right now?

It's safe to say that Mediterranean wellness hacks are trending right now: searches for the term 'Nonna maxxing' have spiked, amid a flurry of social media posts romanticising a simple, wholesome Italian or Greek-style lifestyle.

And it's easy to see why this mindset is so appealing: it's the antidote to our fast-paced, tech-reliant lives, and builds on those comforting rituals we all leaned into during the Pandemic - baking bread, slowing down, making time for connection (albeit virtual) with friends and family. It all sounds pretty good to us, and the great news is, it's also linked to healthier ageing.

While you'll no doubt have seen the technology around longevity and ageing becoming ever more refined, there's a sense that we are focussing more on preventative healthcare and healthy ageing, rather than relying on (admittedly powerful) modern medicine, when things do go wrong.

"This is a new era where the science of ageing is advancing rapidly," shares Dr Angela Rai, GP and longevity expert at The London General Practice. "One of the most exciting shifts we’re seeing in Longevity medicine is a complete change in how we think about health. Longevity education has opened the door to a new mindset - one where people are no longer satisfied with “baseline” health. Instead, they’re aiming for optimal health, for feeling their best, and for staying well for as long as possible.

"At the heart of this movement is preventative medicine. Preventative medicine means spotting risks early, taking action before disease develops, and supporting people to stay healthy rather than waiting for illness to appear. It’s about being proactive, not reactive."

So, whether you're channelling an aesthetic (we're not judging) or aiming to overhaul your health and wellbeing, the wisdom of Mediterranean grandmothers is back in vogue - and we're totally here for it.

Channel the wisdom of Mediterranean grandmothers with these 5 lifestyle habits

1. Lean into a Med-style diet

Restriction is firmly off the menu here - Nonna's don't diet. Instead, think about what you can add to your plate for better health and wellbeing - we're talking a plant-heavy, fibre-rich diet full of healthy fats and absolutely no calorie counting. Extra points for eating alongside family and friends, too - studies show that people who eat in a social setting are happier and feel more satisfied with their lives.

"Perhaps the easiest, and certainly one of the most tangible, is diet," notes Dr Sarah Jarvis. "People focus more on plants, with beans, including fava, black, soy, and lentils, at the centre of most Blue Zone diets. Meat - mostly pork - is eaten sparingly (once every five or six days) and in small portions.

"This has a lot in common with the Mediterranean diet, where fruit, vegetables, seeds, nuts and pulses make up a major part of the diet, unsaturated oils replace saturated fats, meat is eaten sparingly, and ultra-processed food is kept to a minimum."

And if you're feeling snackish (and who isn't!), reach for olives and nuts.

There's more good news, too: alcohol is firmly part of the deal (if it suits you). We're talking slowly savouring a glass of wine over a lingering meal with friends, rather than a boozy night on the town, though.

"Finally, people in blue zones are often surrounded by social circles with healthy lifestyles, with low rates of smoking, moderate levels of alcohol without any binge-drinking and low levels of obesity," notes Dr Jarvis.

2. Move daily

You won't find a Sicilian Nonna going to the gym, so if you've let your membership languish, don't beat yourself up. Mediterranean movement is entirely more holistic and achievable than a daily 6 am bootcamp (breathe a collective sigh of relief) - think natural, daily movement like walking and carrying groceries.

"Blue Zone communities don’t live in a gym," agrees independent prescribing pharmacist and registered nutritional therapist, Richa Puri. "They build movement into everyday life through walking, manual work and staying active as they age.

"For women, especially in perimenopause and menopause, that kind of regular, moderate activity has hormone benefits, helping to stabilise blood sugar, which can reduce energy crashes, irritability and night‑time waking. Load‑bearing movement also protects bone health when osteoporosis risk begins to rise."

Think walking commutes, short strength sessions at home, climbing stairs, gardening, and short movement breaks between meetings rather than unrealistic gym schedules that add more pressure.

3. Build connection and community

One thing you'll notice in abundance in all the Blue Zone locations, but especially in the Mediterranean, is the value placed on connection and community. Family is crucial, with multi-generational living the norm and village life full of neighbourly interactions.

"Meaningful social ties are linked to better wellbeing and longer life," says Dr Reem Hasan, GP and chief medical officer at Vista Health. "This could mean joining community groups, local clubs or spending time with family and friends."

And the science stacks up here, too: studies (such as this one, published in the journal World Psychiatry) show that a sense of community is strongly associated not only with better mental health, but enhanced physical wellbeing, too.

4. Embrace your purpose

Paint and wine evenings, you say? Don't mind if we do. Having a strong sense of purpose runs through Mediterranean communities like lifeblood. Be it a childhood hobby rediscovered, or simply finding joy and value in your everyday activities, living life with a sense that what you're doing matters is paramount for emotional wellbeing.

"People in the Blue Zone all have a sense of purpose - Nicoyans call it plan de vida," says Dr Jarvis. "This is about more than work; it means feeling a valued part of your community. Blue Zone inhabitants tend to have a strong sense of belonging within their community - this almost always involves a faith-based community (of any denomination). There's also a strong connection with family, investing in their children and taking care of elderly relatives."

5. Lower your stress load

We get it: this one is easier said than done. But ask yourself this: what would your grandmother say about your current stressors? If the answer is they won't matter in 20 years, it's time to (try and) let them go.

"Keeping stress to a minimum is also important," notes Dr Jarvis. "It's impossible to eliminate all stress from your life, but Blue Zone inhabitants all find time in their day to destress - whether by remembering their ancestors, praying or having a siesta. Practising mindfulness or meditation is perhaps the obvious alternative in our lives."

Admittedly, overlooking sparkling azure waters enhances mindfulness way more than a dreary UK shopping centre, but we have to work with what we've got, right?

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I have a question for you: at what point did trying to feel “well” quietly become exhausting? Somewhere between infrared saunas, sound baths and suspiciously expensive “nervous system reset” packages (all things I happily threw money at), rest started to feel remarkably structured, like something that needs to be scheduled, and increasingly, purchased.

Stephen Bartlett has faced backlash this week after touching on the subject on his podcast, sharing that two glasses of wine "destroyed his life" for three full days. A slew of writers have slammed the podcast host for making health optimisation seem "joyless," reflecting on when self-care became exhausting in and of itself.

And, honestly, I understand their point. That's why, in a world that feels relentlessly performative, I found the idea of disappearing somewhere beautiful more appealing than ever. Particularly for women, wellness retreats have become the socially acceptable version of escape: curated spaces promising stillness, safety and self-connection within controlled environments.

But recently, I started wondering whether we’ve slightly overcomplicated the whole thing.

Because what if the feeling so many of us are actually searching for - the ability to hear our own thoughts again - doesn’t necessarily live inside another curated routine disguised as rest?

On my quest to answer that question, I travelled alone to Furore to stay at the Grand Hotel Furore - a fragmented cliffside village on the Amalfi Coast often described as “the village that never existed.” Suspended between rock and sea, it felt less like a destination and more like a disruption; a place that quietly removes you from the structures you usually move through.

What caught me off guard was that I hadn’t really gone there looking for solitude. If anything, I think I was searching for a version of wellness that felt less rigid. Less like another routine to master. Instead, I discovered something far more uncomfortable: how difficult I actually found being alone. Somewhere between adulthood, burnout, and the low-level expectation to always be available, I realised I’d become very good at being independent, but not very good at sitting in my own company.

We’re also living through an odd moment where even solitude feels performative. Scroll online for long enough, and you’ll find endless “come spend the day with me” videos: beautifully framed videos of alone time that somehow still feel designed to be witnessed. Maybe that’s why solo travel feels so appealing right now. Not as escapism, but as one of the few remaining opportunities to exist, briefly, without a perfected structure.

Maybe that’s why solo travel feels so appealing right now. Not as escapism, but as one of the few remaining opportunities to exist, briefly, without performance, structure or expectation.

And somewhere between the silence, the sea and the stillness of Furore, I started to wonder whether the real route to rest isn’t another wellness routine at all, but the act of removing yourself entirely from systems that stop you from experiencing it in the first place.

I went on my first ever solo holiday - and learnt a lot

Inside the rise of soft, solo travel, and why we’re all paying attention

What I’ve always loved, and slightly relied on, is connection. I’m a natterer by nature. I liked shared tables, shared stories, and the easy rhythm of the company. Which is why I noticed something unexpected on this trip: when you travel alone, connection doesn’t disappear; it simply changes shape.

It took me around 24 hours to understand what being alone actually feels like. The silence, I stopped trying to fill it.

Perched high in the cliffs, the Furore Grand Hotel felt suspended between mountain and sea: the kind of place that forces you to slow down. By my second morning, I had. I woke early, ignored emails, and sat outside with coffee warming my hands while watching the fishing boats float by.

I noticed my behaviour shift - less performative, more incidental. I spoke to people I might previously have moved past, simply because my head would be elsewhere. I also gave myself a strict no-headphone rule. No mediation, no productivity podcast on my walk around the grounds, no soundtrack turning the Amalfi Coast into a curated montage. This wasn’t that kind of trip. For once, I craved my own thoughts arriving unedited.

That shift, away from fixed roles and familiar identities, is part of what makes being alone somewhere unfamiliar feel so different to everyday life. Speaking to Dr Alka Patel, longevity doctor and solo travel advocate, she described something that reframed it entirely: “Solo travel offers something many traditional recovery routines rarely do: identity without role.”

That stayed with me. Away from home, you’re no longer the organiser or responder. You are simply a person in a place, noticing what you are drawn to when nobody else is setting the agenda. “You are simply being,” she says. “That is rare.”

And importantly, she adds, solo travel is not only about stillness. “It can be restorative because it is not always quiet or static.” Which, strangely, is exactly what I kept coming back to in Furore: not isolation, but looseness.

Can travelling alone help regulate the nervous system?

On my second morning, the hotel arranged for me to hike the Path of the Gods with a local mountaineer. It was just the two of us, moving through abandoned mountain paths above Positano, with nothing between us but rock, cliff air, and the occasional donkey.

Nico, my guide, spoke about how locals live for simplicity. “Your glass of wine goes down like the sunset,” he said, half-amused, half-serious. “The best we can do is breathe and reboot.” What Nico was really describing wasn’t just a slower lifestyle; it was something closer to nervous system regulation in practice.

Then there was “controra” - the suspended afternoon rhythm he mentioned casually. Not productivity, not even structured rest, but a cultural pause: people gathering around kitchen tables, eating slowly, existing without urgency. My nervous system had never been treated with such hospitality - I was weirdly homesick for a lifestyle I’ve never actually lived.

That gap is exactly what Dr Patel points to when she talks about modern recovery. “Slower solo travel gives the nervous system something many women rarely experience: fewer inputs, fewer demands and enough space for the body to believe it is safe,” she explains. “When life stays permanently “on”, the body adapts, holding the nervous system in sympathetic activation, the mode linked to vigilance and performance.” Many of us assume regulation comes from meditation and other wellness overhauls, but it turns out it actually responds just as strongly to context: a slower morning, a quiet train journey, a walk without headphones.

Research into allostatic load (the wear and tear on your body caused by stress) supports this, showing that reduced stimulation allows the body to shift into “rest and digest”, linked to rest and repair.

Seen through Nico’s lens, controra becomes more than culture. It becomes a regulation embedded in daily life. And somewhere on that path, I realised what I was responding to wasn’t escape, but the absence of demand. Just space.

What being alone taught me about rest

After the novelty of being alone wore off, I almost slipped back into old habits. I reached for my phone before I’d properly opened my eyes. I even hovered over calling my mom for the sixth time just to fill the silence (sorry, Mom).

​But there was nothing to interrupt in Furore. Unlike a wellness retreat - with its breathwork schedules, curated meals and structured stillness - there was no programme here. No version of rest I was being instructed to optimise. Instead, there were landscapes, coastlines, walking paths, and villages below. Nothing is packaged as transformative, but everything quietly offers space. And that was the difference. Not being guided into rest, but being left alone long enough to notice it.

Psychologists have long pointed to the restorative effect of natural environments, the idea that our brains recover more easily when attention is allowed to drift softly, rather than constantly directed or scheduled. Which, standing above the Amalfi coastline with nothing demanding my focus (and a faint, slightly absurd guilt for exactly that), suddenly made a lot of sense.

Psychologist Dr Tara Quinn-Cirillo points to this tension. “Many people experience guilt around resting. We are constantly expected to do more, be more, hold more.”

She describes travel as a “fire break”, a disruption to ingrained patterns that allows perspective to return. “When we are in new surroundings, we essentially can break the overwhelm and burnout loop. Also, learning new things, such as finding new places, learning about new cultures and routines, is good for our neuroplasticity.”

That feels especially relevant now, in a culture moving away from rigid wellness routines and structured, well-planned self-care, towards something looser. In Furore, that shift wasn’t abstract. It was practical. Not reaching for my phone felt uncomfortable. Letting discomfort settle instead of interrupting it, in the end, allowed me to feel more rested than I had ever before.

Final Thoughts

My relationship with burnout is complicated. My relationship with being alone, it turns out, is even more so.

Before this trip, I wouldn’t have said I struggled with solitude. I function quite well on my own. But in reality, I actually rarely stayed there for long. I was always reaching out - calling, messaging, filling space.

What I found in Furore wasn’t a curated version of “self-discovery”; I didn’t come back from my solo trip a different person, like the internet would have you believe. I found a break in everything familiar long enough to notice what was underneath it.

I had been treating rest like something to manage. To optimise. Something I “must” do correctly, and honestly, I thought the only way to achieve this was by splurging on the most promising retreat. But my nervous system wasn’t asking for that; It was asking for space. What Furore, Nice, and the Grand Hotel gave me wasn’t transformation. It was a pause long enough for nothing else to compete with my attention.

And what alone means to me now is simpler than I expected: not absence, not escape - but the first moment in which nothing else is asking anything of you. Even briefly.

MC UK'S SOLO TRAVEL ESSENTIALS

We're living through a time of real uncertainty - and when the external world feels unstable, people instinctively look inward for something solid to hold onto.

That's where manifestation comes in, because it gives you that something solid. It hands you back a sense of agency at a moment when so much feels out of your control.

I don't think it's just escapism, and I'd push back on anyone who frames it that way. What people are really turning towards is the idea that they get to be an active participant in their own lives rather than a passive bystander waiting for things to happen to them.

It used to feel indulgent to prioritise your inner world. Now we understand that your relationship with yourself is the foundation on which everything else is built, and manifestation is one of the most practical ways to start tending to that relationship.

Keen to try manifestation yourself but not sure where to start? I'm Roxie Nafousi, a self-development coach, motivational speaker and bestselling author known for bringing manifestation to the mainstream. My book, Manifest: 7 Steps to Living Your Best Life, has sold more than a million copies worldwide, was translated into 37 languages and spent 26 weeks on the Sunday Times bestseller list.

Below, let me guide you through what manifestation truly means, how powerful a tool it can be, plus how you can use it to transform your life. Trust me - I should know.

Manifestation going mainstream - and being misunderstood

The biggest misunderstanding is that manifestation is about sitting back, wishing for something, and then waiting for it to simply appear in front of you.

That's not it, but honestly, I understand the scepticism when that's the version people have been sold on TikTok.

Real manifestation is the opposite of passive. It's about getting clear on what you want, doing the inner work to believe you're worthy of it, and then taking aligned, consistent action towards it. The visualisation matters because of what it does to your brain, not because of some magic in the universe waiting to reward you.

The other thing people miss is that it isn't about toxic positivity or pretending difficult emotions don't exist. You can't bypass your fear, your grief, or your self-doubt. You have to move through it. Manifestation done properly is some of the most honest, confronting inner work you'll ever do.

Evolving relationships

When I first started manifesting, I was so close to my own rock-bottom story that it felt almost miraculous to me. It changed my life so dramatically. Over the years, it's become less about the big, cinematic transformations and more about the quiet, daily practice of it.

I've also gone much deeper into the why. In the early days, I knew that visualisation worked because I'd lived it, but now I can explain the neuroscience behind it, the role of the reticular activating system, and the way we can rewire subconscious belief. That's been important to me, because I never wanted this to be something people had to take on faith.

The other big evolution is that I've stopped seeing manifestation as separate from healing. The two are completely intertwined. You cannot call in what you don't believe you deserve, so a huge part of the work is going back and tending to the wounds that taught you to expect less.

Self worth as the key to the kingdom

You will never be able to hold onto something you don't believe you're worthy of. You can manifest the relationship, the opportunity, the money, but if underneath it all there's a belief that you're not enough, you'll find a way to sabotage it, or you'll simply fail to recognise it when it arrives.

Self-worth is the container. Everything you call into your life has to sit inside it, and if the container is cracked, nothing stays. This is why I always say self-love is the first step, not a nice-to-have you get to once everything else is sorted. So much of what looks like bad luck or repeated patterns is actually a worthiness ceiling we've set for ourselves without realising. When you raise that ceiling, what you're willing to accept and able to receive changes completely.

Looking after your mind as much as your body

Your mind and body are in constant conversation. When I'm not sleeping well, not moving, not nourishing myself properly, my thinking gets foggy, my emotional resilience drops, and my capacity to hold a clear vision for my life shrinks right down with it. I've become much more attuned to this over the years. I track my sleep, I pay attention to how my nervous system is actually feeling rather than just powering through, because I've learned that you can't pour from an empty cup, and you certainly can't manifest from one.

Looking after your body isn't vanity or self-indulgence. It’s why my collaboration with Elevate feels so natural (Roxie has partnered with the cult-favourite smoothie bar on a limited edition drink, The Manifest Smoothie, available in store from 18 May 2026 for six weeks). I believe being intentional with what you’re putting into your body and small decisions, such as how you nourish yourself, has a huge effect on the mind. It's giving yourself the physical foundation to think clearly, regulate your emotions, and show up as the person you're trying to become. A smoothie might seem like a small thing, but for me, it's a symbol of what manifestation actually is in practice. Manifestation is the daily act of nourishing yourself, choosing yourself, and backing your vision with consistent action. A smoothie is that idea made tangible. You're putting good in so you can feel clear, energised, and capable of showing up as the person you're becoming.

My wellness non-negotiables are consistent and unglamorous - but they're the ones that actually make the difference. Daily visualisation is non-negotiable, even if it's only a few minutes, because it sets the tone for how I move through the day. I pay close attention to my sleep and use my Oura Ring to stay honest with myself about whether I'm genuinely rested or just running on adrenaline. Gratitude is woven through everything, not as a performance but as a genuine reset whenever I feel myself tipping into lack. And I've learned to notice my own nervous system, to catch when I'm activated versus when I'm calm, because so much of feeling aligned is simply feeling safe in your own body.

None of it is complicated. The power is in the consistency, not the aesthetics.

Balancing the performative nature of wellness culture

The antidote is to keep coming back to why you're doing any of it. If a practice genuinely makes you feel more grounded, keep it. If you're doing it for the photo or because someone online said you should, let it go.

I don't subscribe to the idea that you need a twelve-step morning routine. Some of my most grounding practices cost nothing and take minutes. I also give myself a lot of permission to be human. I don't do everything perfectly; I have days where it all slips, and that's part of the balance rather than a failure of it.

Wellness should expand your life, not become another impossible standard you flog yourself against. The moment it tips into self-criticism, it's stopped being wellness.

Roxie's one piece of advice, for anyone keen to try manifesting?

You are worthy of the life you want simply because you exist, not because you've earned it or proved it or ticked every box first. So much suffering comes from the belief that we have to become someone different or better before we're allowed to have what we long for. I find myself saying, again and again, that the work isn't about fixing yourself because you were never broken. It's about coming home to who you already are and clearing away everything that taught you to doubt your own worth. When people really take that in, everything else starts to shift.

Shop Roxie's go-to's here:

Anyone might think there’s already enough written about hormone imbalance. Honestly, I’ve contributed to the library myself. But despite hormones becoming the wellness topic everyone has an opinion on, there are still huge gaps in how we actually understand them, particularly when so many women feel they're doing everything “right” yet still feeling completely… off.

Growing up, I was taught that hormones explained everything. Tired? Hormones. Emotional overreaction to something objectively minor? Hormones. Breakouts, sore boobs, random rage? Hormones again - just to be safe.

And more often than not, it does feel like they’re running the show. Loudly.

We’re all very quick to blame hormones for pretty much any shift in energy or mood, but no one really mentions the everyday habits quietly doing the heavy lifting behind the scenes. So instead, we end up in this modern hormone-management spiral, trying to optimise everything short of our entire lives, all to feel “normal” again.

And perhaps the confusion isn’t that surprising. Hormonal health has become one of the internet’s favourite things to debate, and when we want answers, we instinctively turn to the internet. TikTok has effectively become the group chat, therapist and hormone educator many women never had. One recent UK survey found that one in five women now turn to social media before their GP for advice on PMS and PMDD symptoms, while searches like “do I have PMDD quiz” have skyrocketed by 350% in the past year.

Which explains why words like cortisol, oestrogen, and cycle syncing now sit alongside oat flat whites and dating horror stories. The upside? This is finally a normal conversation. The downside? It’s increasingly hard to separate evidence from wellness noise.

Hormonal health is far more nuanced than diet, exercise or supplements alone. You can do all the “right” things and still feel out of sync if the baseline system: stress, sleep, recovery, is constantly under pressure. The real gap isn’t effort, it’s trying to apply blanket wellness advice to individual bodies.

So, if you've found yourself googling "why do I feel so off" for the fifth time this week - scoot over, this one is for you. Ahead, experts break down three surprisingly common habits that may be quietly disrupting hormonal balance without us even realising, and what actually helps the body feel like it’s finally on your side again.

The Everyday Habits Experts Say Could Be Quietly Affecting Your Hormones

Habit 1: Staying Constantly Switched On

The first habit won’t exactly trigger a collective gasp. We all know stress isn’t great for us - groundbreaking insight, I know. But what’s changed is how normal it now feels to be slightly “on” all the time.

​It’s answering emails while half-watching TV. Booking a workout to de-stress, then rushing straight back into work. It’s feeling exhausted all day, then suddenly wide awake at midnight, replaying a conversation from 2018. Functioning. Technically, yes. Resting. Gosh, no.​

And our hormones are paying attention.

Research published last year in BMC Psychology highlights how chronic time pressure and ongoing mental strain are linked with increased stress, anxiety, and overwhelm - showing just how much low-level pressure can accumulate in the body over time.

As Dr Charis Chambers, OB/GYN and Chief Medical Officer at Clue, explains, this can be taking its toll on our hormones. Chronic stress affects women’s health over time by causing a sustained activation of the brain-to-adrenal-gland signalling pathway. When this pathway is constantly activated, it suppresses the function of reproductive hormones.”

Over time, she adds, this can affect cortisol regulation, sleep quality, energy and menstrual health - often showing up as fatigue, emotional sensitivity, irregular periods.” That persistent feeling of being 'off'? It’s not imaginary. It’s physiological - and being "on" all the time is feeding the shift.

Habit 2: Out-Wellnessing Yourself (and Losing)

There’s a particular kind of burnout that hides behind” good habits”: the supplements, the steps, the workouts, the magnesium, the iced coffees, the cortisol hacks - all habit stacked together in the name of balance and "bettering ourselves".

But as Dr Samar Samy, medical doctor and embryologist, explains, “Many habits marketed as ‘healthy’ can become hormonally disruptive when they’re done excessively or without enough recovery. Over-exercising, fasted training or high-intensity cardio without adequate fuel can elevate cortisol and disrupt reproductive hormones.”

Nutritionist Hannah Alderson adds that under-eating is another major stressor. “If women aren’t eating enough protein, fibre, healthy fats and overall energy, the body struggles to feel safe enough to support hormone production and recovery.”

There’s also a clear physiological reason for this: A 2024 study in Applied Physiology, Nutrition and Metabolism found that when energy intake consistently falls short of what the body needs, the brain reduces reproductive hormone signalling. This can lower luteinising hormone activity- a key player in cycle regularity, as the body shifts into survival mode over reproduction.

Habit 3: The Moment When Sleep Stops Supporting Hormones

It’s safe to say I’m guilty of checking my Oura ring, seeing eight hours of sleep, and assuming I’ve done my job. What I pay less attention to is whether that sleep was actually restorative, because eight hours in bed doesn’t always mean eight hours of recovery.

And there's increasing evidence that restorative sleep matters far more than simply clocking in (and hoping) for our eight hours. A 2024 study published in Psychoneuroendocrinology found that disrupted sleep can throw our cortisol rhythms out of sync, leaving the body physiologically stuck somewhere between stress and recovery overnight.

"Sleep consistency may be more important for overall health than sleep duration,” says Sleep scientist Sophie Bostock. Many women, she adds, “are going to bed in a state of 'hyperarousal' - where the stress system is still partially switched on." You might fall asleep, but the body is still standing on business. Common triggers tend to be: caffeine, blood sugar crashes, alcohol (or just “the one glass” that rarely ever stays that way), and ongoing stress.

From a hormonal perspective, that matters. As Dr Samy notes, “poor-quality sleep can elevate cortisol and disrupt reproductive hormone regulation, contributing to fatigue, cycle changes, and that lingering feeling of being 'off' even when everything looks fine on paper.”

The result is familiar: low morning energy, irritability, cravings, poor focus, low motivation - all signs the system hasn’t fully reset.

4 Simple Habits to Focus on Instead

By now, it’s clear the biggest mistake we’re making is, ironically, trying to hack and optimise ourselves into better health - when all it’s really doing is optimising exhaustion. The truth is, the most effective approach is often the least glamorous. Enter the everyday habits we should actually be focusing on, according to our experts, span:

1. Sleep

• Morning daylight exposure is vital to anchor your circadian rhythm
• Maintain a consistent sleep-wake routine to regulate your internal rhythm
• Prioritising consistent, good-quality sleep rather than sporadic rest
• Protect at least seven hours in bed to allow proper physiological restoration.

2. Nutrient-dense food

• Eat enough regularly, and avoid long gaps or skipped meals
• Start your day with a protein-rich breakfast within 60-90 minutes of waking
• Eat consistently across the day - ideally three structured meals rather than grazing or long gaps that will destabilise blood sugar
• Try to include as many cruciferous vegetables and ground flaxseeds as possible in your meals - this will support liver function
• Stay hydrated.

3. Nervous system regulation

• Support your nervous system daily through small resets: breathwork, creativity, time in nature, laughter, and connection
• Manage chronic stress levels before they become a constant background noise
• Build in short pauses throughout the day - ten minutes can help reset stress load.

4. Moving in a way that feels

• Build strength through resistance training, rather than only focusing on cardio or depletion
• Move your body in ways that feel enjoyable - not depleting (if that means swapping your HIIT class for an hour walking, then so be it.)

Ultimately, it’s not that hormones are broken; it’s that we’re overlooking the everyday habits quietly shaping them in the first place. In trying to optimise every variable, many of us end up creating the very stress their routines are meant to reduce. As Alderson puts it, “Hormonal health isn’t perfection. It’s consistency, recovery, and the small daily behaviours that allow the body to stop bracing.”

So perhaps the real habit formation isn’t about telling our brains we need to do more, but about returning to what our bodies have been asking for all along.

MC UK Approved Products for When You Feel Out of Sync

For many, journaling evokes childhood memories or nostalgia. For others, it's something that's been firmly sat on a self care "to do" list for months now. But according to our experts, the simple act of putting pen to paper might actually have the power to positively rewire your brain. Reason to consider giving it a go? We reckon so.

Personally, journaling has always meant something slightly different. An escape from the digital drumbeat of to-dos and pings. It’s less dear diary and more a stubborn attempt to keep the ancient, slightly romantic art of writing alive. At the start of the year, I made a quiet promise to myself: 2026 would be the year I wrote more. More physical lists; letters to friends. More half-baked thoughts scribbled down before they disappeared into the digital abyss.

Then a few months ago, my mom began clearing out her house - the kind of organisational purge that ends with you sifting through boxes you forgot existed. Somewhere between old school books and long-retired notebooks, I found it: my journal from 2014.

Inside were scribbles, notes, letters from high-school friends and thoughts from a younger version of me who apparently believed every minor life event deserved documentation. The girl I once was wrote everything down.

And neuroscientists are beginning to think she might have been onto something. Brain imaging studies suggest handwriting activates multiple networks at once - linking memory, language, and motor systems - while expressive writing research shows putting feelings into words on paper can quiet the brain’s theatre centre, the amygdala.

All of which sounds promising. But I can’t help but raise bigger questions. Does handwriting strengthen neural connections in a way typing doesn’t? Could losing the habit of writing impact our attention span and memory over time? Is journaling protecting against cognitive decline? And in the age of AI-generated thoughts, what happens to our brains when we stop writing by hand?

​We called in the brain experts to tackle all the hard-hitting questions. For more self care content, look no further: we've got guides to the best self care products, best self care podcasts and best self care apps, here. Wellness journals at the ready...

In the Age of AI, Could Journaling Be Our Ultimate Brain Boost?

Firstly - What Happens In The Brain When We Write?

We learned the art of writing long before we ever thought about what it might be doing to our brains. First came the wobbly pencil letters, then the careful loops, and then, eventually, if you were lucky, the upgrade to a proper pen after passing the sacred pen license exam. (If you know, you know.)

​Writing quickly becomes second nature. But before exploring what this everyday habit might mean for our cognitive health, it’s worth asking a more basic question: what actually happens in the brain when we write?

​From a neuroscience perspective, the answer is: quite a lot.

​“From a neuroscience perspective, writing by hand activates a broader network in the brain than typing or dictating,” explains neuroscientist Farah Quershi. “It engages fine motor control, sensory feedback, visual processing and higher cognitive functions, involving areas like the sensorimotor cortex and prefrontal cortex.”

​Put simply, writing by hand forces several systems in the brain to work together at once. As we form letters, the brain coordinates movement, language, and visual processing, linking physical action with thought.

​And that extra effort may be exactly what makes handwriting cognitively valuable. As Quereshi explains, “Because handwriting is slower and requires forming each letter, the brain processes and organises information more deeply. Research shows this supports stronger learning and memory encoding.”

​TDLR: When we pick up the pen, we’re not just recording our thoughts - we may actually be strengthening the way the brain processes them.

Typing, Scrolling, Forgetting: Could Handwriting Save Your Focus?

Ever wonder why your mind feels scattered after a day of endless typing and scrolling? Could something as simple as picking up a pen actually help you focus? Lara Francis, a nutritional neuroscientist, thinks so: “Writing by hand is a surprisingly rich neurological activity. It engages multiple brain systems at once: language, fine motor control, visual attention, and memory. This multi-network encourages deeper cognitive engagement than typing alone, helping you organise your thoughts, process emotions, and strengthen memory.”

Recent research backs this up. Studies comparing handwriting with typing show that writing by hand activates a broader network of brain regions that involve movement, sensory processing and memory - and may strengthen the neural connections that help us retain and organise information.

Picking up a pen might feel almost quaint, even a touch whimsical, in the age of endless notifications - but that’s exactly the point. Put aside the Olympic-level scrolling, and even just a few minutes of journaling can create a mental reset that doom-scrolling could only dream of, giving your prefrontal cortex a workout while quieting the mental clutter. Think of it as a brain workout that doesn’t involve passwords, pop-ups, or your screen asking if you’re still watching.

Journaling: Could It Boost Your Memory and Thinking?

There’s something satisfying about offloading onto a page. worries, reminders, the half-finished thoughts - the sort of mental clutter that would make my notebook a fairly revealing diary of modern life. But it turns out writing things isn't just cathartic. The more we write by hand, the stronger our memory and thinking abilities become.

​Handwritten notes and journaling have been linked with boosted memory retention and clearer thinking, with a 2025 study showing that writing by hand strengthens connectivity between parts of the brain that involve memory and learning - exactly the kind of neural teamwork typing just doesn’t compete with.

​As neuroscientist Biance Armitage explains, this is exactly why: “Handwriting takes more time and effort, which means we’re forced to process meaning and summarise information rather than simply transcribing it. The movement of the hand, the visual formation of letters and the cognitive effort involved all create multiple pathways for storing information in the brain.”

​Even more intriguingly, writing-based activities are now being explored as cognitive rehabilitation tools for people with mild cognitive impairment and dementia, with research suggesting that there’s real therapeutic power in putting pen to paper.

For those not fluent in neuroscience: handwriting asks more of the brain than typing, and that extra effort helps strengthen the neural pathways involved in memory. Picking up that pen might just be one of the simplest ways to keep our memory circuits active.

The Dangers of Outsourcing Our Thinking?

Readers, you might want to sit down for this one: it’s time to burst the bubble of our generation's convenience. All that ease from typing, and now AI doing the heavy lifting, comes with a catch.

​That catch, as Armitage warns, is obvious: the more we let AI do the thinking, the more our brains skip the mental reps that keep memory, focus, and reasoning sharp.

​“AI can be an incredibly useful thinking partner, but if it starts doing the thinking for us rather than with us, we risk skipping the cognitive effort that actually builds understanding and strengthens memory. Using AI as an assistant while doing critical and creative thinking ourselves seems to be the most ‘brain-healthy’ way to use it.”

​Rely too heavily on AI, and key circuits in the prefrontal cortex - responsible for all the good stuff - get underworked. Research on cognitive offloading shows that outsourcing our thoughts can make our brains a little…lazy. That “quick fix” convenience might quietly undermine the mental strength that keeps memory sharp, attention focused, and cognitive flexibility intact.

​There’s good news. Our cognitive health and the digital age can live in harmony, as allies, not enemies. The hack? Pick up a pen, journal, or make lists where you can, or sketch ideas by hand. It forces your brain to slow down, metaphorically sigh a breath of relief, and encode information on a deeper level.

Could Writing Be the Secret for Long-Term Brain Health?

Have we stumbled upon a secret hack for cognitive health? Not quite. But are we dusting off a skill that’s been quietly powering minds for centuries - and one proven to strengthen neural pathways? Oh yes.

That romantic hobby we’ve all swooned over: journaling, writing letters, finding a scrap of paper to jot down the weekly shop - has proven it’s much more than a perfect loophole for a mini mental wander (or meltdown), it’s brain gold.

“I would not describe handwriting as a standalone protective tool,” says Franics, “but as a wider brain-health picture - alongside movement, restorative sleep, good nutrition, cognitive vitality and resilience over time.”

Bianca adds: "Slowing down, putting pen to paper, and letting your brain do the work is one of the simplest ways to protect our cognitive health. Not a magic cure, but a quietly powerful piece of the puzzle."

Attention readers - the brainy truth is this: in a world of notifications, AI shortcuts, and endless digital overwhelm, your trusty journal - that little habit you’ve always loved - might just be your secret weapon for cognitive health, emotional balance, and mental clarity. And to that, we say: welcome back, pen in hand.

MC'S JOURNALING ESSENTIALS KIT

Kindness. Empathy. Compassion. These are all adjectives that, as an emotionally evolved species, we should be striving to embody as we move through our world, but the fact is that, often, life gets in the way. Daily stresses and strains accumulate, which can lead to harsh judgements of ourselves and others., and we only need to take a look at the world news front pages at the moment for a sobering reminder of where this can lead.

But the science here is clear: being kind is really good for us. Research from the University of Oxford shows that showing kindness to others - both random strangers and those we know and love - benefits wellbeing, while further studies (take a look at this one, published in the journal Current Biology) highlight practicing empathy as valuable for happiness and wellbeing, too.

This being said, we can all likely agree that it's often trickier to extend this benevolence to ourselves: our inner critic can be brutal, and it's something that takes work to overcome. Even in my mid-40s, when I absolutely care far less about the opinions and judegements of those around me, I still struggle with a vitriolic little voice in my head when it comes to judging myself.

So, when I stumbled across the idea of proactively cultivating a mindset of loving-kindness, I was intrigued. Currently trending as 'metta meditation', the idea is that, by intentionally working on our compassion, empathy and kindness to ourselves via mantras and meditation, we can gradually extend this to our friends, family and ultimately, strangers and people we experience conflict with.

Sounds good, right? Keep scrolling to read all about how I got on - but in the meantime, you might want to check out our guides to the best five-minute meditations to boost calm, transcendental meditation and sleep meditation, plus find out how one Health Writer got on when she gave TikTok guided meditations a go.

Metta meditation promises to enhance wellbeing and self-compassion, so I tried it for a week

What is metta meditation?

Forget sitting in silence for hours, grappling with trying to still the thoughts whirring around your head: metta meditation actually requires you to think - you just have to be intentional about exactly what you're thinking.

"Metta meditation, also known as loving kindness meditation, is a simple practice that focuses on being kinder to yourself and others," explains psychotherapist Dr Belynder Walia. "Instead of trying to stop your thoughts, you gently guide your mind towards words and feelings that are supportive and calming."

While the practice is currently gaining traction on social media, it's actually rooted in ancient Buddhist principles. The word 'metta' originally meant loving kindness in Pali, an Indian language which was traditionally used to record the teachings of Buddha in the 5th and 4th centuries BC. Now, we're using it to challenge our inner critic.

"Psychologically, metta meditation works by creating an alternative to a critical internal dialogue," explains chartered counselling psychologist Dr Kirstie Fleetwood Meade. "Many of us have an inner critic, to varying degrees. By intentionally directing compassion and goodwill, metta offers a way to build a more supportive and emotionally balanced relationship with yourself and others around you."

What are the benefits of metta meditation?

Meditation sceptics, listen up: even if you struggle with traditional meditation practices (hi, it's me), metta meditation might be worth a go.

"Being kind to yourself (and others) isn’t lazy, indulgent, or letting yourself off the hook," notes Dr Fleetwood Meade. "It’s good for your brain, your nervous system, and your relationships."

We're talking reducing self-criticism, supporting emotional regulation and increasing feelings of connection to others, among other benefits - let's take a look.

1. It reduces self-criticism

In a world where it is so easy to compare ourselves unfavourably to those around us, this benefit is huge.

"From a psychological point of view, metta meditation switches our inner chatter from critic to kindness," shares spiritual coach Melissa Amos. "With repetition over time, it can help create new neural pathways so that this way of thinking becomes our default state."

2. It helps calm the nervous system

"Metta can calm your mind and body, reduce anxiety, and help you feel less overwhelmed," says Dr Walia. "It also helps regulate the body. Slow, steady repetition can calm the nervous system, easing tension, and when the body begins to feel safe, the mind tends to settle as well."

3. It deepens social connections

If you're someone who finds it difficult to let your walls down and let friends in, consider this: being more empathetic, open, loving and less judgmental will allow your relationships to deepen and evolve.

"Over time, it can also improve your relationships because you feel less reactive and more grounded," agrees Dr Walia.

4. It helps reduce stress and builds resilience

Shifting our perspective away from a natural negativity bias (whereby we're innately prone to take a worst-case scenario approach) towards a loving kindness mindset not only helps us cope better with trials and tribulations as they arise, but it also helps us build resilience to tricky times, and reduces overall stress, too.

"The benefits of a consistent metta meditation practice are simple but powerful," shares Dr Walia. "As well as quietening self-criticism, it helps build self-compassion, which makes a big difference to how you handle stress."

How to practice metta meditation

While the beauty of the method is that there are no fixed, hard and fast rules, metta meditation generally follows a structured, three-step flow that gradually expands your capacity for kindness.

"You start by settling your body and attention, usually sitting comfortably and focusing on your breath until it feels steady and natural," advises Dr Fleetwood Meade. "From there, you bring awareness to your heart space and begin by directing kind, compassionate phrases towards yourself.

Traditionally, these phrases are:

• May I be safe
• May I be healthy
• May I be happy
• May I be at ease
• May I be filled with loving-kindness
• May I be peaceful

"Once that feels established, you extend the same phrases to someone you care about, visualising them and offering them the same sense of warmth and compassion," she continues. "The practice then gently stretches further, inviting you to include someone you find difficult to offer loving kindness towards."

Who is metta meditation best for?

"This type of practice can be particularly helpful for those who might struggle to be kind to themselves," shares counsellor Georgina Sturmer. "By actively encouraging ourselves to think about love and kindness, we can challenge our ‘internal working models’, the patterns of behaviour and self-belief that can sometimes leave us being self-critical or unkind to ourselves."

I tried practicing metta meditation every day for a week - here's my honest thoughts

Days one to three

Day one of my metta meditation challenge dawns, and I'm excited to get started - if not more than a little apprehensive, being one of life's most negative of self-talkers (although I'm happy to say that this, along with people pleasing, has definitely waned in mid-life - there are some perks!). This, combined with the fact that I'm notoriously poor at mindfulness and meditation in general, makes me sceptical that I'll even be able to do it, let alone benefit from the practice.

But, nothing ventured, nothing gained, and I start off by choosing my mantras to gently guide my thoughts: I plump for 'may I be at ease' and 'may I be compassionate' as a starter for ten. And although the experts say that the beauty of this meditation is that it can be done anytime, anywhere, I definitely advise finding a quiet nook and settling into it with some breathwork first. I say this because this is categorically not what I did for the first couple of days, and it turns out that rushing through the supermarket/on the school run/while frantically cooking dinner for the family does not make a compassionate mindset. Who knew?

I start to feel like I may have been naively ignorant about this challenge, so I dial it back to one mantra for day three, and I go with 'may I be at ease'; I figure I have to sort my own house out first. And, as I turn back to the expert guidance, it seems I've done exactly the right thing (my irritating type A brain is thrilled and pretty smug, here).

"If anything about metta meditation feels too intense, you can return to yourself," advises Dr Fleetwood Meade. "The key is to work within your capacity, not push past it."

And I do feel a wash of calm: whether it's the deep breathing, the sunshine, the sound of the birds in the trees or the meditation (probably all of the above), I take it as a win. This being said, I only sit for around five minutes, but - baby steps, right?

Days four to seven

By day four, I've settled into a routine and find that first thing in the morning is the best time for me to get my practice done and dusted (of course, this is totally the wrong mindset, as it shouldn't be a chore, but we move). I've also been trialling some breathwork, and the two tie in nicely together, and I notice I really do feel more able to handle whatever the day has to throw at me.

Even my Oura ring spots that I've been working on what it terms my 'stress resilience', so I'm patting myself on the back about this when I'm floored by a tricky situation involving one of my children. And nothing brings you back down to earth with a bump as much as your kid going through something; I'll be honest, no amount of loving kindness was going to compensate for the rage and sadness I felt for a couple of days. My stress levels shot up, and I couldn't sleep at all (not something I usually struggle with), and I feel like I've chosen the wrong week entirely to give this compassionate kindness a whirl.

However, maybe this was exactly the right time to have another tool in my self-care arsenal. After all, it's impossible to say how much harder I would have found the scenario were I not focused on quieting my inner critic and trying to extend compassion to others.

And I remind myself that, type A thinking aside, it's not realistic to think I'd be a metta meditation expert in just seven days, besides which, we're all a constant work in progress when it comes to mindset and resilience.

So, popping that criticism back in its box, would I recommend the practice?

100%. I know that I found it hard because it's something that I really need to do - something Dr Fleetwood Meade confirms. "If offering kindness to yourself feels unfamiliar, this practice may feel uncomfortable or even triggering at first," she tells MC UK. "It can bring up resistance, numbness, or strong emotional responses: this doesn’t mean you’re doing it wrong, it means you’re touching something important. Just like any skill, you can learn and grow with metta practices over time."

I'll stick with this one: watch this space.

Shop MC UK's grounding meditation must-haves now:

It’s not that long ago that even saying ‘I go to therapy’ felt like a taboo statement; something you’d mark vaguely in your calendar as ‘appointment’ and would pretend was a trip to the dentist or doctor’s when asked by friends.

Thankfully, things these days have shifted. Therapy is a normal part of everyday conversation - something we mention over coffee, in the group chat, or even share online. In fact, more than a third of us have sat in a therapist’s office at some point, and as conversations around mental health continue to open up, that number is only going one way.

But, as I’m quickly realising in my own therapy journey, getting through the door is just the start. Once you’re there, it’s far from plain sailing. We’re told therapy is a space without judgment, a relationship unlike any other, and yet many of us still find ourselves holding things back. Speaking completely openly doesn’t come easily, especially if you’re used to keeping the peace or worrying about how you come across in the outside world.

That’s often why certain topics still feel off-limits, even in therapy. Sex, money, addiction, resentment, or even how you feel about the therapy itself can be difficult, even scary, to put into words.

And yet, according to therapists, these are often the areas where the most useful work happens. Below, two experts share the topics we’re still avoiding in therapy, why they matter, and how to start talking about them.

If you’re in search of ways to support your mental health at home, I recommend reading these 7 therapist -backed habits and this psychologist’s guide to somatic therapy techniques. We’ve also got plenty of stress-relieving tips, including colour walking, an easy morning breathwork routine and a tai chi flow to boost inner calm.

A Therapist Shares The Uncomfortable Conversations Worth Having - And Why They're More Common Thank You Think

What is a therapeutic taboo?

According to most dictionary definitions, a taboo is a topic, action, or word that’s forbidden and avoided due to embarrassment, offence or shame.

When we enter the therapy room, those feelings we carry with us in the outside world don’t just disappear. As a result, the subjects we consider taboo in the rest of our lives are often the same ones that feel hardest to talk about in therapy.

Importantly, though, explains clinical psychologist Lily Robinson, “these subjects aren’t taboo because they're rare. They’re taboo because they go against how we think we’re supposed to feel or behave.”

Take intrusive thoughts, for instance. Those unwanted, automatic ideas that seem to pop into our heads uninvited and without warning. We tend to think we’re the only ones having them, but therapist Emma Mahony says they’re actually very common. Research evidences this too, with 94% of participants in one study (777 university students living across six different continents) reporting at least one intrusive thought in the previous three months. “These thoughts can be about anything, including violence, harm or inappropriate behaviour,” says Mahony. “Sometimes they’re shocking because they violate your value system, but that doesn’t mean that there's something wrong with you, or that you want to act on them.”

Of course, there are plenty of other taboo topics too, and you may have your own depending on your experiences, environments and beliefs. “There are so many topics that feel uncomfortable to bring to therapy because of the way we’ve been taught to view them by culture, religion and family dynamics,” says Robinson. The ones she encounters most frequently include:

• Intrusive thoughts, especially those of a violent or sexual nature
• Resentment towards family members, including partners and children
• Ambivalence about parenthood
• Financial struggles
• Sex, sexuality, fantasies and desires
• Jealousy
• Political beliefs
• Frustration about the therapy process itself

Mahony agrees. “Taboo topics in therapy tend to be those things we would feel nervous sharing with a friend, a stranger or even anonymously online because of a fear of how they might be perceived. They go against our own identity, which creates a lot of shame and fear around expressing them.”

Why are taboo topics so tough to talk about in therapy?

You don’t have to have been to therapy to understand the anxiety that comes with discussing a taboo topic. If you’ve ever rehearsed a difficult conversation in your head, only to completely bottle what you wanted to say in the moment, you’ll have a pretty good idea of the feeling.

The irony is that, rationally, most of us know therapy is a space free from judgment. But as Robinson explains, that doesn’t mean we can easily leave those fears at the door. “We don’t suddenly stop being human just because we enter the therapy room,” she explains. “We still want to be liked, understood and seen as a ‘good’ person. If you’ve learned in other relationships that certain things aren’t safe to say, that comes with you into the room.”

Mahony agrees, adding that it’s normal to need time to get to know your therapist before raising a taboo topic. “These are not things that are typically welcomed in everyday conversation, so like in any relationship, you can move slowly until you gain comfort,” she says. “You don't need to immediately feel safe with a therapist just because they tell you you can.”

What are the benefits of talking about taboo therapy topics?

Once you do feel safe enough to share, though, Robinson says that talking about these taboo topics can bring a real sense of relief. “The things we avoid tend to grow,” she explains. “Once you bring them into therapy, and they get to be seen, named and understood, that’s where shame can start to loosen.”

There’s also the fact that when we bring a taboo to therapy, we often realise we’re much less alone than we imagined. “People often discover they’re not as ‘abnormal’ as they thought,” says Robinson, “which can provide relief and perspective.”

Mahony agrees, adding that it’s often within these disclosures that the deeper work begins. “When clients see that they can share something difficult and not be judged or rejected, it builds trust,” she explains. “From there, therapy can explore why these thoughts or feelings are arising and support the person in making sense of them in a constructive and compassionate way.”

How can I bring up a taboo topic in therapy?

It’s one thing knowing that taboo topics are welcome in therapy, but it’s quite another to actually bring them up.

The good news is that Robinson has some conversation starters and reminds us that it doesn’t need to be perfect or polished. “The best way to start is to be a bit messy or indirect,” she says. “Even naming the fact that something is hard to talk about is a starting point.”

• There’s something I’ve been avoiding saying…
• I feel a bit embarrassed bringing this up…
• I’m worried what you might think if I say this…

If even speaking out loud feels too much at this stage, Mahony says there are other options. “You could write it down or email your therapist ahead of time with the topic you’d like to discuss,” she says. “This can act as a gentler entry point and reduce the pressure of bringing it up directly in session.”

How will your therapist respond to you bringing up a taboo topic?

If you have any hint of being a people pleaser in your personality, then you’ve probably worried about how your therapist will react to you opening up about a taboo. And whilst their approach will vary depending on their communication style or school of thought, Mahony says that any “skilled therapist will respond with empathy, compassion, and non-judgment.”

Robinson agrees. “A good therapist isn’t there to judge you - they’re there to understand you,” she explains. “That means you can expect curiosity, steadiness, and a focus on making sense of what’s coming up, rather than labelling it as good or bad.”

In practice, that support often begins with how your therapist meets you in the moment. For Robinson, that will look like “acknowledging the courage it took for you to say it, checking in on how it feels to have shared, and moving at a pace that feels manageable for you.”

What should you do after discussing a taboo topic in therapy?

As I’ve learned through my own therapy, emotional aftercare is an essential part of the process, especially after you’ve discussed a sensitive topic.

“Opening up about something deeply personal can be emotionally draining,” says Mahony, while Robinson adds that it’s normal to feel raw or vulnerable afterwards. “It’s all part of the processing,” she explains, “and it’s important to remind yourself that talking about it doesn’t make you bad, it makes you human.”

Aftercare post therapy can look like “anything that slows your day down a bit and feels a bit sensory,” says Robinson, who shares some ideas to get us started.

• Journaling
• Going for a walk
• Giving yourself permission to rest and process what came up
• Having a shower
• Sitting outside

If you feel worried about how your therapist will feel about the session, Mahony offers some reassurance. “It’s important to know that nothing you shared will have changed the relationship. Your therapist will remain present and supportive. They may challenge you, they may set limits, and they may name concerns, but you will be able to return to the following session to continue the work. That provides stability and safety.”

Shop MC-UK approved therapy essentials now:

How do you stop overanalysing? It is a question I’ve asked therapists - and my own brain - way too many times. Overthinking is, frankly, second nature to me, with even the smallest wins getting a full post-mortem before I can enjoy them. A perfectly lovely moment, a great date, a kind text, a small win at work - gets stretched, twisted, and examined from every angle until it’s been scrutinised within an inch of its life.

​Was I too enthusiastic? Did they really mean that? What was that tone of voice? I can’t just let a good thing be… good.

If you're nodding along, welcome - you’re in very crowded company - and it's not just anecdotal. Research suggests that a huge number of us, around 70%, regularly replay situations in our minds. While we usually associate rumination with negative experiences, psychologists are increasingly studying its brighter cousin: positive rumination. The idea that we don’t just dissect our worst moments - we quietly interrogate our best ones, too.

There is, to be fair, an upside to all of this. Pausing to really savour a good moment, noticing it, soaking it in, letting it land, can actually boost your mood and help the feeling stick around a little longer. Research backs that up.

But (and yes, there’s always a but), there’s a tipping point. Go too far, overthinking why it feels good, and your brain can slip out of enjoyment mode and into overdrive. The lesson? Positive rumination works best when you let the moment land naturally, without turning it into a mental to-do list.

​Blame, in part, our wiring. The brain’s reward system gives us that initial hit of dopamine, but the prefrontal cortex - ever the micromanager - jumps in to make sense of it, optimise it, and occasionally (in my case, always) catastrophise its end. In a culture obsessed with maximising joy and “living your best life,” it’s perhaps no surprise that even happiness becomes something we micromanage.

So, let's take a seat and get into the hard-hitting stuff: what actually happens when we overthink? And is there power in just "letting things be," as a neuroscientist once told me? To figure out what’s really going on during this tightrope act, we turned to neuroscientists and psychologists to uncover why our brains can’t help but poke, prod, and re-run - and whether this habit is quietly sabotaging our joy. Don't miss our guides to the best self help books, best mental health apps, and our Editor's top wellness tips, while you're at it.

Firstly - Why Do We Overthink the Good Stuff (Even When Everything’s Fine)

Just when you thought overthinking was reserved for disaster, or just another personality quirk... surprise. Your brain doesn’t care if it’s a crisis or a compliment - it replays both with equal enthusiasm. Annoying? Yes. But it turns out it’s exactly what we’re wired to do.

​“When we replay positive experiences, the brain reactivates the same pathways that were active in that moment,” explains neuroscientist Farah Qureshi. When you’re revisiting a great date of a small win mid-commute, your brain isn’t just reminiscing - it’s lightly re-experiencing it. “The hippocampus brings the memory back, while the brain’s reward system - especially dopamine - becomes active, " she says. In theory, it’s a mood boost on demand.

​But the process isn’t all that different from negative rumination. “Both involve repeated activation of the same neural networks linked to self-reflection,” Qureshi notes. The difference is emotional direction: negative rumination taps into threat and anxiety, while positive rumination engages reward pathways. Research from the University of Exeter even suggests that it’s the going-over-it-again-and-again that's part of the problem; those mental loops can quietly fuel anxiety and low mood, regardless of what you started out thinking about.

So why doesn't it always feel good? An existential psychotherapist, Nino Sopromadze, explains that over-analysing a good moment can actually be a bit of a coping mechanism, ​“For those used to unpredictability, simply trusting a moment to stay good can feel somewhat risky. Instead, we try to understand it - hold onto it, recreate it, and most of all - protect it. Overanalysis can create a myth of control, because sometimes, it’s not joy that’s difficult to fathom, it’s not knowing how long it will last."

If control is really what’s sitting underneath all of this, what’s actually going on in the brain, and why does it so often turn a nice moment into a full-blown spiral?

The Science Behind Why You Can't Just Chill

Contrary to how it feels in the moment, your brain isn’t trying to ruin a good thing. As Qureshi explains, it’s just trying to understand it.

​“It lets us experience joy, but at the same time, the brain is processing and storing that experience through the hippocampus, so it can recognise and recreate it later.” In other words, when you catch yourself replaying a happy moment, it’s not because something’s off - it’s your brain quietly asking: how do we get more of this?

​This instinct is deeply wired, an ancient feature we never quite uninstalled. “We’re built to seek what feels good,” Qureshi says. Some brains just dial this up more than others. People with a more active default mode network, the brain’s self-reflection hub, tend to replay and analyse experiences instead of simply sitting in them.

​But biology is only part of the story. “Our minds and bodies are constantly trying to protect us,” says mindset and somatic coach Tori Lutz. If you’ve learned to believe happiness, or even luck, is temporary, overthinking can become a form of self-protection. “If you think critically about this now, I can prevent it from going wrong later,” she explains.

​There’s also an emotional vulnerability we rarely talk about: joy can feel exposing. “If I fully feel this happiness, I might be left open,” Tori continues. What if it disappears? Staying alert - analysing, questioning, scanning- can give you a sense of control, even if it costs actual enjoyment.

​And finally, there’s the brain’s oldest trick: survival mode. Humans are built with a negativity bias, designed to keep us safe from danger, which often leaves us in a state of low-level high alert. It made sense for our ancestors, less so for modern life. Yet even in moments of joy, a tiny part of us is still scanning for what could go wrong - just in case.

Why We Can’t Just Let Ourselves Be Happy: The Hidden Drivers of Positive Rumination

Understanding how our minds spiral is the first step in regaining control. While some of us still scan for what could go wrong, others simply enjoy the moment. Positive rumination is shaped by learned mental patterns; recognising those hidden drivers helps us take back the reins.

"Some people are more sensitive to negativity bias, especially if they grew up with criticism, unpredictability, or conditional praise,” explains Tori. “A compliment, a small win, or even a perfect outfit can trigger an internal ‘what if it doesn’t last?’ checklist. Two people may wear the same outfit - one feels fabulous, the other second-guesses every reflection. Overthinking happiness is often just the brain running on autopilot.”

​Lucky for us overthinkers (yes, that includes you scrolling and questioning this very sentence), these filters aren’t fixed. With awareness and a little practice, we can tweak them, and finally permit ourselves to savour the good stuff...with a little helping hand from some expert-approved techniques

The Tips and Tricks On How to Savour the Moment (Without Spiralling Into Analysis)

Now it’s our turn to hit pause. According to Tori, the key to parking overthinking is learning to manage the spiral. And to do this, we must gently interrupt it; here’s how to start:

• Check in with your body: Notice what’s happening physically. Are you tense, tight, urgent - or soft and relaxed? That difference alone can tell you whether you’re in fear or actually in the moment.
• Let yourself feel it properly: Pay attention to where the good feeling sits in your body, and breathe into it. Yes, it sounds simple - but that’s kind of the point.
• Catch it, don’t chase it: When overthinking kicks in, try: “I notice I’m overthinking this.” No judgment, no spiral. Just noticing can be enough to break the loop.
• Train your brain to spot the good stuff: Pause for small wins - compliments, tiny moments, things going right. The more you register them, the more your brain starts to look for them.
• Try EFT if your brain won’t quit: For chronic overthinkers, Emotional Freedom Techniques (tapping) can help release low-level tension that fuels the spiral, making it easier to actually receive the moment.

​You don’t need to do all of these - pick one or two that feel doable and start there.

So…Can We Actually Stop Overthinking?

There we have it, dearest readers. No miracle cure. No overnight fix - and sadly, no official retirement from chronic overthinking just yet. But what we do have is understanding.

And once you understand the patterns - how your brain escalates things unnecessarily fast - you can start to step in, deliberately, and gently intervene. Not perfectly, not every time, but enough to take the edge off and help you be more in the moment.

My takeaway is clear: holding onto a good experience isn’t about overanalysing it, it’s about feeling it, trusting it wholeheartedly, and sometimes, letting it be. And honestly? That little act of surrender might just be the ultimate life hack for anyone stuck in the overthinker’s loop.

For overthinkers and joy-seekers alike: MC-UK’s top mood-boosting picks.

Hi, my name is Ellie-Mae, and I’m a chronic Type A. Fundamentally, I am a woman built on structure, rituals and to-do lists; without them, I’m less “girlboss” and more buffering wheel. So when the “Top 1%” night-time routine started saturating my FYP, I couldn’t look away - the carrot was being dangled. And if you’re even mildly Type A, this is basically catnip.

Somewhere between self-help culture and social media, our evening routines have become a productivity project. Scroll through TikTok long enough, and you’ll find: #NightRoutine, #ThatGirl, #SelfImprovement - billions of views of hyper-optimised evenings promising to calmly dismantle your day in the name (and hope) of being better tomorrow. The “Top 1% Woman”, as she’s now dubbed online, isn’t just going to bed. She’s conducting a nightly review, audit, and reset.

It’s safe to say, it doesn’t feel fringe anymore. It’s familiar. Even expected. As though our pursuit of calm, control, and self-improvement has created a new rule: even rest should be optimised. And our productivity is somewhat attached to our sense of success.

That expectation reflects a wider truth: pressure is already high. In the UK, we’re structurally stressed, and these routines have become the aesthetic response. One in three young workers takes time off due to stress, while women face higher levels driven by workload, unpaid labour, and emotional strain. Burnout is also disproportionately female, with around 60% of women in senior positions reporting it frequently. If that’s not a sign of the times, I don’t know what is.

As ‘That Girl’ discipline and AM-to-PM routine culture dominate social feeds, are high-achieving women beginning to equate self-improvement with identity rather than activity? Is the pressure no longer to perform well, but to constantly perform better?

So yes - as a self-proclaimed connoisseur of routine, I had to try it. For journalistic purposes, of course…not because the promise of a slightly more “sorted” 9 pm version of myself is exactly my weakness.

As I weigh up whether routines like this genuinely serve us, I can’t help but wonder if my instant draw to them is inherent. Raised by overachievers, the need to experiment with rituals designed to optimise comes second nature to me. My grandma ran her own company; reviewing and auditing were how things got done. I’ve always linked my drive to her. That inheritance now exists within a culture where optimisation is constant, visible, and evolving.

Still, I committed to the experiment.

Through trialling the “Top 1%” routine myself, the bigger questions started to surface: what is this culture actually doing to us, and is this nightly drive for self-improvement genuinely supporting wellbeing, or simply giving burnout a more aesthetic format?

So, I spoke to the experts to help unpack, unwind, and dare I say it, call it a night. Keen to read more expert-backed advice on how to improve your sleep? Look no further. We've also got guides to the best sunrise alarm clocks, sleep meditation, and sleepmaxxing, here.

I Tried the ‘Top 1% Woman’ Night Routine—My Review

First up, what is the ‘top 1% woman’ nighttime routine?

On paper, it’s deceptively simple: a nightly review, audit and reset. What went well today? What could I do better tomorrow? And the top priorities for the day ahead. Three clean prompts that, in theory, promise a little hit of control before bed.

I'll admit it - It comforted me more than I expected it to. Sitting, looking back over the day, I could feel every bit of tension in my chest loosen immediately. Holding myself accountable for the unanswered emails and 103 unopened WhatsApps, the moment that didn’t quite land, the general sense of not-enoughness; all of it softened with a quiet promise: I’ll try again tomorrow. Do it differently next time.

​It felt like control. Closure. Even progress. Which, I guess, is probably the appeal.

Good news for the chronically organised: research in sleep psychology continues to show that writing things down before bed helps reduce cognitive arousal, with a popular 2018 study finding that people who wrote to-do lists fell asleep faster. As someone who’s practically on a first-name basis with insomnia, I’ll take the win.

Eight nights in, I was sitting with my journal - and yes, I could feel it working. A quick written download really can reduce cognitive arousal and make it easier to drop off - the brain stops trying to hold everything at once. Mine stopped offering its usual bonus preview of tomorrow’s to-do list… mostly because I’d already written it down.

But somewhere in that relief, something shifted. The same questions that felt grounding from day one to day four started to feel sharper on repeat. What went well started sounding like what didn’t. What I could improve began to feel less reflective and more like instruction.

And it’s here that I find myself wondering whether I’m actually switching off… or just changing format.

Is your evening routine helping you - or quietly burning you out?

With burnout lingering in the background, waiting for the slightest opening, I can’t help but wonder whether hyper-optimised routines are self-care or self-surveillance with impeccable journaling skills.

Dr Alka Patel, Longevity and Lifestyle Medicine Doctor, sees this shift play out clinically all the time. “It tips when your routine stops supporting you and starts judging you,” she explains. Healthy ambition says, ‘I want to feel and function well. Burnout thinking says, ‘If I do not execute perfectly, I am falling behind.’ That is the shift I see clinically.”

A brief review, according to Dr Patel, can be useful, as research shows our brain likes closure. “Unfinished tasks linger through what psychologists call the Zeigarnik effect, where incomplete loops keep replaying until resolved. Writing things down can reduce that cognitive drag.”

I suppose this is where the tension lives: what begins as a helpful tool for closure slowly becomes something more loaded. The intention is support, but the experience starts to feel like scrutiny.

That’s the pivot, she says. “I see it a lot in high-achieving women. The routine starts as support, then turns into surveillance. Miss one step, and there is guilt. Miss three days and there is panic. Outwardly, you’re still coping - answering emails, looking polished - functioning. But underneath, you’re running on elevated stress chemistry, shallow recovery, poor sleep.”

The impact isn’t just mental, it’s biological. “The body reads chronic pressure as a physiological event. Elevated stress load and cortisol affect sleep depth, glucose stability, hormone signalling, decision-making and even the speed of ageing,” she says.

In other words, the very woman trying hardest to optimise can end up less resilient.

Her verdict: “Peak performance turns dangerous when recovery starts to feel undeserved.”

Why does this land so deeply?

Everyone’s reason for optimising their routines is different. Mine? Control. I’ll admit it - the thought of missing a professional opportunity rattles my birdcage. I’m constantly scanning for loopholes: better systems, sharper routines, anything that makes success feel a little more obtainable.

But I’d be lying if I didn’t say how exhausting it is. Underneath the ambition sits a constant need to get it right. To be perfect.

I know this sits well beyond me. Culturally, women are still expected to be everything, everywhere, all at once: high-performers at work, present partners at home, emotionally fluent friends, and - just for good measure - entrepreneurial side-hustlers. We’re told we can have it all; less often are we told how tiring it is to hold it all.

​No wonder these optimisation rituals feel so compelling. McKinsey and LeanIn’s Women in the Workplace 2024 report found that around four in ten women report burnout. Throw in research linking high-achieving women to perfectionism and constant self-monitoring, and the appeal is seductive to say the least: as life feels overwhelming, control starts to look like comfort.

​As neuroscientist Dr Tara Swart puts it, in an age of biohacking and self-optimisation, there must be a limit. “If habits fuel self-criticism rather than self-awareness, they become counterproductive,” she says. “Sometimes, in this busy modern world, the art of being rather than doing is the best medicine.”

​So, in a culture where productivity has quietly become an identity, I’m wondering, how do we define success without burning out in the process?

Experts reveal: a genuinely restorative evening routine

Gather round the metaphorical circle, it’s time for some Type A tea. Apparently, there is a hyper-optimised routine that doesn’t end in burnout. I’ll let the experts take it from here.

​To Dr Patel, the key is what she calls “precision without pressure.”

“The best evening routine is one that lowers your internal noise,” she explains. “Rather than cramming in supplements, trackers, and self-assessments, the science-backed essentials focus on calming both mind and body: lower light, lower stimulation, less emotional loading, fewer blood sugar swings, and a predictable wind-down cue that the brain learns to recognise. Think of it like landing a plane; you don’t drop out of the sky; you descend in stages. That gentle deceleration allows the nervous system to prepare for restorative sleep.”

For those seeking the benefits of self-optimisation minus the crippling guilt, she recommends a simple framework: R.E.S.T - Review, Exhale, Soothe, Trust.

• Review: Lightly reflect on the day. Two minutes, not twenty. Ask what mattered and identify one priority for tomorrow - closure, not critique.
• Exhale: Dim the lights, slow your breathing, and step away from screens and emotionally loaded messages. Your brain and melatonin need a softer runway.
• Soothe: Embrace calming, repeatable rituals like reading, stretching, or a warm shower to shift your nervous system out of alert mode.
• Trust: Sleep isn’t something you force; it’s something you allow. Create the conditions, then step aside.

Clinical psychologist Dr Jessamy Hibberd agrees, emphasising that there is no universal blueprint. A healthy routine, she notes, “should be evidence-based, leave you feeling better rather than worse, and be flexible enough to adapt to real life. Aim for consistency, not perfection, and reserve the right to change it if it stops serving you.”

Ultimately, the most effective evening routine isn’t the most aesthetic or ambitious. It’s the one that helps you rest, recover, and begin again.

So… would I do the “Top 1%” routine again?

Ultimately, what I’ve landed on isn’t whether the “Top 1%” routine improves your evenings. It’s how it makes you feel about yourself in the process.

The verdict I’m left with after trialling it - and still very much wanting to dip back into the hyper-optimised routine pool - is this: I love the control of auditing and resetting. I love making tomorrow feel slightly more possible than today. That quiet sense of direction, of being a little more on top of things, is where I feel safe.

But it only works when it doesn’t become another performance; chosen, not enforced. Something I return to, not something I’m ruled by.

And that, for anyone trying to build a “healthy” evening routine in the age of optimisation, is the real sweet spot: not doing more, just doing what actually lets you switch off…properly.

Ironically, productivity improves the moment you stop trying to optimise it. Log yourself out of your routine. Sit with yourself. Let the day be done.

Because you don’t need to put yourself - or your productivity - on a pedestal, and you don’t need to be in constant pursuit of being a high achiever to be successful. Especially not at 9 pm.

And maybe, that's what I now understand about the “Top 1% Woman”: she isn’t someone who has perfected rest, she’s someone who has forgotten it doesn’t need perfecting.

MC'S EVENING ROUTINE ESSENTIALLY

If you’ve been scrolling through sleep hacks on TikTok, you’ve probably seen the Scandinavian sleep method trending.

A couple of years ago, a Scandinavian TikToker took to the social media platform to show how she combats duvet hogging with her partner - and the answer promises to help you have the best night's sleep ever.

Cecilia Blomdahl shared a video of how she and her partner sleep - where, instead of just one duvet or cover on their double bed, the couple has one duvet each.

The TikToker said in the video: “My name is Cecilia and I live on Svalbard, an island close to the North Pole, but I am originally from Sweden. I think the way we do our beds is pretty common in Europe, but it's completely different to America."

“We have two duvets here," Cecilia explained, as she lay down and showed two duvets, one for her and one for her partner. “I could never live with one,” she added, and then went on to say, as she made the rest of the bed: “Voila, Scandinavian bed is done.”

Couples in Sweden, Denmark and Norway are reported to swear by the method, a sure-fire way to ensure you don't end up cold or fighting for cover in the middle of the night. So I decided to give it a go myself for a week and see whether it could really boost sleep quality. For more tips on how to improve your sleep, click here, or read our guides to the best sunrise alarm clocks, sleep meditation, and sleepmaxxing, here.

Why I Decided to Try the Scandinavian Sleep Method

I’ve always been a light sleeper, and sharing a bed with my partner—who tosses and turns like it’s a sport—definitely doesn’t help.

While studies found that sharing a bed with your loved one improves sleep and is great for your relationship, I wasn’t getting the rest I needed. That’s when I knew something had to change—not just for me, but for both of us.

Beginning the New Start to Sleep

I was intrigued by the Scandinavian sleep method, but I didn’t want my partner to feel weird about it. Licensed psychotherapist and Somatic Experiencing Practitioner Laura Nolan advises that communication is essential before trying a new method.

“I always advise starting with strong communication,” she says. “Some people feel hurt when their partner proposes a change. I would frame it as an experiment and invite finding the win-win. No matter if you try the Scandinavian sleep method or different bedrooms, look for the win-win with your partner.”

Although it felt a bit awkward at first, I loved wrapping myself up without worrying I was stealing all the covers. Having control over my own “micro-climate,” which is what it feels like beneath the covers, was actually a game-changer. While factors like opening or closing doors or windows, air conditioning and even humidifiers can contribute to the micro-climate, it felt liberating to find the most comfortable sleeping position.

The Pros of This Viral Sleep Hack

First of all, I woke up actually feeling rested. I was way more focused at work, and I finally got my motivation back for after-work workouts. My partner experienced the same energy boost. And the current science backs it up—lack of sleep can contribute to frequent mental distress, including depression and anxiety. In fact, participants in one study who got less than six hours of sleep nightly were 2.5 times more likely to experience the issues outlined above.

Nolan says there’s a direct link between our sleep quality and mental well-being. “Sleep quality is impacted by the changing seasons as our sleep is influenced by circadian rhythm disruption,” she says. With fewer disturbances, my body can spend more time in crucial deep sleep and the REM cycle, both of which are key for general wellbeing.

Another advantage was that it allowed us to choose the duvet weight and filling we liked best. I prefer a heavy, weighted feel, while my partner prefers a lightweight one. While it seems counterintuitive, the Scandinavian sleep method brought us closer. Better sleep leads to better moods, and when we’re both well-rested, we feel happier and more productive.

The Drawbacks

During my time testing the trending method, I only noticed a few drawbacks, which I've shared below. Although, to note - these feel like small trade-offs for a good night’s sleep.

• Loneliness: It initially felt weird to not reach for a spontaneous cuddle.
• Complicated bed-making: Two duvets aren’t as easy to make look neat. It’s more challenging than simply pulling up a simple duvet, and it can sometimes result in an uneven appearance.
• Furry bedmates: Our dog, who sleeps in bed with us, was a bit confused by the change and didn’t love the separate duvets at first, but he’s starting to adjust.

My Verdict

Now, this setup feels natural for us. We still snuggle under one big blanket for movie nights, but at night, we’re sticking with the Scandinavian sleep method. It’s a simple, low-effort life hack that delivered impressive results for both my sleep quality and our relationship.

Some might call it a “sleep divorce,” but for me, it’s the ultimate “sleep alliance.” If you’re ready to invest in better rest and a happier relationship, I encourage you to hop on to this trend.

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We won't beat around the bush — winter felt endless, didn't it? Pair the wettest winter on record with leaden grey skies, minus temperatures and short, dark days, and it's easy to see why the term "winter blues" was coined.

If you’ve been wondering whether the sun is still even there, you’re not alone. With less sunlight, cold, damp weather and a psychological desire to hibernate, keeping physically and emotionally well can be an uphill battle. And while self-care might have been the last thing on your mind, now is as good a time as ever to reintroduce some simple self-care steps into your daily routine.

If you feel stuck or like it's time for a gentle wellness reset, you're in the right place, and now might just be the perfect time to prioritise your physical and mental health. You don't need ages - two minutes will do - and you don't need huge overhauls, either. All of the experts we spoke to for this piece confirmed the same - that small, consistent wins can have a disproportionately large impact on wellness.

“Change might feel like trudging through the mud, especially post-winter, but what's often needed in these moments is something to build a sense of momentum,” explains clinical psychologist Dr Maggie Hogan. “Behavioural activation usually looks like small changes - often smaller than you might expect - but those low-effort wins [mean] meeting a bigger goal, like creating a habit, feels more doable.”

Not sure you follow? Small, consistent change is the key to feeling your best, or so reckons the science. So, with that in mind, keep scrolling for five evidence-based two-minute wellness hacks to boost your mood this spring and beyond. Keen to bookmark more ideas? Don't skip our guides to expert-approved self-care ideas, our tried and tested guide to the best sunrise alarm clocks, or Em The Nutritionist's wellness life lessons.

6 Quick Ways to Boost Body and Mind This Spring

1. Sigh Away The Winter Blues With Conscious Breathing

I’ve always thought sighing was underrated, so I was impressed to discover there's loads of research to prove that it's actually good for you. Try this:

• Take a deep breath in through your nose, which warms the cold air.
• When your lungs are full, take another short breath in to fully expand your chest.
• Exhale very slowly through your mouth.
• Repeat three or four times.

Research shows that this technique, known as cyclic sighing, is highly effective at reducing anxiety, improving mood and lowering breathing rate. Recently, I’ve been doing this on my morning commute — it works for lowering late-train stress, too.

2. Sync Your Body Clock With Natural Light

You'll likely know that the darker days and lack of sunlight during winter play havoc with your body’s natural circadian rhythms. According to Hogan, “The loss of light in the winter can have quite the impact. It can disrupt our circadian rhythm and make it more difficult to get vitamin D, both of which can lead to low mood and low energy.”

Luckily, the clocks have now shifted, meaning we'll get to enjoy lighter mornings and longer evenings, too. However, if you do notice the aftereffects of seasonal affective disorder (SAD) looming, experts recommend 20 minutes per day with a 10,000 lux light box or, if you don't have a light box, sitting or standing near a window in daylight for two minutes whenever you have the opportunity. TLDR: We can all benefit from short bursts of intentional natural light exposure.

3. Invigorate Yourself With a Cold Water Blast

Cold therapy may be all the rage, but taking an ice bath right now isn't exactly top of my wish list. You can mimic the benefits of a cold blast in the shower, though, which I've found to be pretty transformative during the colder months.

It's as simple as using the last two minutes or so of your daily shower to turn the temperature down. Research shows that the shock triggers the diving reflex, lowering heart rate and releasing endorphins and noradrenaline. These work together to improve clarity, performance, optimism and mood — all things hard to come by in the darker months.

I found I could only tolerate a few seconds at first, but if you aim for 30 seconds and then build up, it quickly becomes a spring wellness habit you’ll miss on days you don’t do it.

4. Take a Two-Minute Desk Safari

Struggling with motivation and concentration? Instead of doomscrolling, take two minutes to watch a high-definition nature video, such as a forest stream or a coral reef.

The amazing thing about nature is that research has proven that even viewing it digitally can reduce stress and boost cognitive function. I’ve found it works wonders as a mini focus reset.

5. Rev up for Spring With a Gratitude Burst

I'd been wishing the start of the year away, but then I realised that, even on grey days, most things we love about our lives are still present. Use your two minutes to write down three specific things you are grateful for - papers have proven that regular gratitude practice boosts dopamine and serotonin, the “feel-good” happiness brain chemicals.

This isn’t about pretending everything is always fine. As Hogan notes, “Being gentle and encouraging with yourself and acknowledging that there is a reason this is a hard time is the first step toward motivation.” However, I’ve found that noticing the good moments matters, too — and yes, being grateful that it’s not raining does count.

6. Remember, Consistency Is Key

Prioritising your wellbeing for even a few minutes each day leads to a more positive mental attitude, mood, and more.

Personally, it meant wellness suddenly felt a lot more achievable. Small hacks add up — and can lead to less stress, better mental health, improved mood, increased focus and healthier body rhythms. Use your random spare moments wisely so you can step out of hibernation and get ready to bounce into summer.

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Mention journaling, and most people imagine a teenage diary or a wellness influencer’s morning routine: soul-searching pages, emotional confessions, dramatic declarations about life, love, and growth.

​And yes, technically that’s part of it.

But recently, I’ve started to wonder whether the appeal of journaling might go deeper than nostalgia or the slightly romanticised idea of pen and paper in such a digital age. Could the simple act of writing things down actually be doing something for the brain itself?

Now, for me, journaling has always meant something slightly different. An escape from the digital drumbeat of to-dos and pings. It’s less dear diary and more a stubborn attempt to keep the ancient, slightly romantic art of writing alive. At the start of the year, I made a quiet promise to myself: 2026 would be the year I wrote more. More physical lists; letters to friends. More half-baked thoughts scribbled down before they disappeared into the digital abyss.

Then a few months ago, my mom began clearing out her house - the kind of organisational purge that ends with you sifting through boxes you forgot existed. Somewhere between old school books and long-retired notebooks, I found it: my journal from 2014.

Inside were scribbles, notes, letters from high-school friends and thoughts from a younger version of me who apparently believed every minor life event deserved documentation. The girl I once was wrote everything down.

And neuroscientists are beginning to think she might have been onto something. Brain imaging studies suggest handwriting activates multiple networks at once - linking memory, language, and motor systems - while expressive writing research shows putting feelings into words on paper can quiet the brain’s theatre centre, the amygdala.

All of which sounds promising. But I can’t help but raise bigger questions. Does handwriting strengthen neural connections in a way typing doesn’t? Could losing the habit of writing impact our attention span and memory over time? Is journaling protecting against cognitive decline? And in the age of AI-generated thoughts, what happens to our brains when we stop writing by hand?

​We called in the brain experts to tackle all the hard-hitting questions. For more self care content, look no further: we've got guides to the best self care products, best self care podcasts and best self care apps, here. Wellness journals at the ready...

In the Age of AI, Could Journaling Be Our Ultimate Brain Boost?

Firstly - What Happens In The Brain When We Write?

We learned the art of writing long before we ever thought about what it might be doing to our brains. First came the wobbly pencil letters, then the careful loops, and then, eventually, if you were lucky, the upgrade to a proper pen after passing the sacred pen license exam. (If you know, you know.)

​Writing quickly becomes second nature. But before exploring what this everyday habit might mean for our cognitive health, it’s worth asking a more basic question: what actually happens in the brain when we write?

​From a neuroscience perspective, the answer is: quite a lot.

​“From a neuroscience perspective, writing by hand activates a broader network in the brain than typing or dictating,” explains neuroscientist Farah Quershi. “It engages fine motor control, sensory feedback, visual processing and higher cognitive functions, involving areas like the sensorimotor cortex and prefrontal cortex.”

​Put simply, writing by hand forces several systems in the brain to work together at once. As we form letters, the brain coordinates movement, language, and visual processing, linking physical action with thought.

​And that extra effort may be exactly what makes handwriting cognitively valuable. As Quereshi explains, “Because handwriting is slower and requires forming each letter, the brain processes and organises information more deeply. Research shows this supports stronger learning and memory encoding.”

​TDLR: When we pick up the pen, we’re not just recording our thoughts - we may actually be strengthening the way the brain processes them.

Typing, Scrolling, Forgetting: Could Handwriting Save Your Focus?

Ever wonder why your mind feels scattered after a day of endless typing and scrolling? Could something as simple as picking up a pen actually help you focus? Lara Francis, a nutritional neuroscientist, thinks so: “Writing by hand is a surprisingly rich neurological activity. It engages multiple brain systems at once: language, fine motor control, visual attention, and memory. This multi-network encourages deeper cognitive engagement than typing alone, helping you organise your thoughts, process emotions, and strengthen memory.”

Recent research backs this up. Studies comparing handwriting with typing show that writing by hand activates a broader network of brain regions that involve movement, sensory processing and memory - and may strengthen the neural connections that help us retain and organise information.

Picking up a pen might feel almost quaint, even a touch whimsical, in the age of endless notifications - but that’s exactly the point. Put aside the Olympic-level scrolling, and even just a few minutes of journaling can create a mental reset that doom-scrolling could only dream of, giving your prefrontal cortex a workout while quieting the mental clutter. Think of it as a brain workout that doesn’t involve passwords, pop-ups, or your screen asking if you’re still watching.

Journaling: Could It Boost Your Memory and Thinking?

There’s something satisfying about offloading onto a page. worries, reminders, the half-finished thoughts - the sort of mental clutter that would make my notebook a fairly revealing diary of modern life. But it turns out writing things isn't just cathartic. The more we write by hand, the stronger our memory and thinking abilities become.

​Handwritten notes and journaling have been linked with boosted memory retention and clearer thinking, with a 2025 study showing that writing by hand strengthens connectivity between parts of the brain that involve memory and learning - exactly the kind of neural teamwork typing just doesn’t compete with.

​As neuroscientist Biance Armitage explains, this is exactly why: “Handwriting takes more time and effort, which means we’re forced to process meaning and summarise information rather than simply transcribing it. The movement of the hand, the visual formation of letters and the cognitive effort involved all create multiple pathways for storing information in the brain.”

​Even more intriguingly, writing-based activities are now being explored as cognitive rehabilitation tools for people with mild cognitive impairment and dementia, with research suggesting that there’s real therapeutic power in putting pen to paper.

For those not fluent in neuroscience: handwriting asks more of the brain than typing, and that extra effort helps strengthen the neural pathways involved in memory. Picking up that pen might just be one of the simplest ways to keep our memory circuits active.

The Dangers of Outsourcing Our Thinking?

Readers, you might want to sit down for this one: it’s time to burst the bubble of our generation's convenience. All that ease from typing, and now AI doing the heavy lifting, comes with a catch.

​That catch, as Armitage warns, is obvious: the more we let AI do the thinking, the more our brains skip the mental reps that keep memory, focus, and reasoning sharp.

​“AI can be an incredibly useful thinking partner, but if it starts doing the thinking for us rather than with us, we risk skipping the cognitive effort that actually builds understanding and strengthens memory. Using AI as an assistant while doing critical and creative thinking ourselves seems to be the most ‘brain-healthy’ way to use it.”

​Rely too heavily on AI, and key circuits in the prefrontal cortex - responsible for all the good stuff - get underworked. Research on cognitive offloading shows that outsourcing our thoughts can make our brains a little…lazy. That “quick fix” convenience might quietly undermine the mental strength that keeps memory sharp, attention focused, and cognitive flexibility intact.

​There’s good news. Our cognitive health and the digital age can live in harmony, as allies, not enemies. The hack? Pick up a pen, journal, or make lists where you can, or sketch ideas by hand. It forces your brain to slow down, metaphorically sigh a breath of relief, and encode information on a deeper level.

Could Writing Be the Secret for Long-Term Brain Health?

Have we stumbled upon a secret hack for cognitive health? Not quite. But are we dusting off a skill that’s been quietly powering minds for centuries - and one proven to strengthen neural pathways? Oh yes.

That romantic hobby we’ve all swooned over: journaling, writing letters, finding a scrap of paper to jot down the weekly shop - has proven it’s much more than a perfect loophole for a mini mental wander (or meltdown), it’s brain gold.

“I would not describe handwriting as a standalone protective tool,” says Franics, “but as a wider brain-health picture - alongside movement, restorative sleep, good nutrition, cognitive vitality and resilience over time.”

Bianca adds: "Slowing down, putting pen to paper, and letting your brain do the work is one of the simplest ways to protect our cognitive health. Not a magic cure, but a quietly powerful piece of the puzzle."

Attention readers - the brainy truth is this: in a world of notifications, AI shortcuts, and endless digital overwhelm, your trusty journal - that little habit you’ve always loved - might just be your secret weapon for cognitive health, emotional balance, and mental clarity. And to that, we say: welcome back, pen in hand.

MC'S JOURNALING ESSENTIALS KIT

Kindness. Empathy. Compassion. These are all adjectives that, as an emotionally evolved species, we should be striving to embody as we move through our world, but the fact is that, often, life gets in the way. Daily stresses and strains accumulate, which can lead to harsh judgements of ourselves and others., and we only need to take a look at the world news front pages at the moment for a sobering reminder of where this can lead.

But the science here is clear: being kind is really good for us. Research from the University of Oxford shows that showing kindness to others - both random strangers and those we know and love - benefits wellbeing, while further studies (take a look at this one, published in the journal Current Biology) highlight practicing empathy as valuable for happiness and wellbeing, too.

This being said, we can all likely agree that it's often trickier to extend this benevolence to ourselves: our inner critic can be brutal, and it's something that takes work to overcome. Even in my mid-40s, when I absolutely care far less about the opinions and judegements of those around me, I still struggle with a vitriolic little voice in my head when it comes to judging myself.

So, when I stumbled across the idea of proactively cultivating a mindset of loving-kindness, I was intrigued. Currently trending as 'metta meditation', the idea is that, by intentionally working on our compassion, empathy and kindness to ourselves via mantras and meditation, we can gradually extend this to our friends, family and ultimately, strangers and people we experience conflict with.

Sounds good, right? Keep scrolling to read all about how I got on - but in the meantime, you might want to check out our guides to the best five-minute meditations to boost calm, transcendental meditation and sleep meditation, plus find out how one Health Writer got on when she gave TikTok guided meditations a go.

Metta meditation promises to enhance wellbeing and self-compassion, so I tried it for a week

What is metta meditation?

Forget sitting in silence for hours, grappling with trying to still the thoughts whirring around your head: metta meditation actually requires you to think - you just have to be intentional about exactly what you're thinking.

"Metta meditation, also known as loving kindness meditation, is a simple practice that focuses on being kinder to yourself and others," explains psychotherapist Dr Belynder Walia. "Instead of trying to stop your thoughts, you gently guide your mind towards words and feelings that are supportive and calming."

While the practice is currently gaining traction on social media, it's actually rooted in ancient Buddhist principles. The word 'metta' originally meant loving kindness in Pali, an Indian language which was traditionally used to record the teachings of Buddha in the 5th and 4th centuries BC. Now, we're using it to challenge our inner critic.

"Psychologically, metta meditation works by creating an alternative to a critical internal dialogue," explains chartered counselling psychologist Dr Kirstie Fleetwood Meade. "Many of us have an inner critic, to varying degrees. By intentionally directing compassion and goodwill, metta offers a way to build a more supportive and emotionally balanced relationship with yourself and others around you."

What are the benefits of metta meditation?

Meditation sceptics, listen up: even if you struggle with traditional meditation practices (hi, it's me), metta meditation might be worth a go.

"Being kind to yourself (and others) isn’t lazy, indulgent, or letting yourself off the hook," notes Dr Fleetwood Meade. "It’s good for your brain, your nervous system, and your relationships."

We're talking reducing self-criticism, supporting emotional regulation and increasing feelings of connection to others, among other benefits - let's take a look.

1. It reduces self-criticism

In a world where it is so easy to compare ourselves unfavourably to those around us, this benefit is huge.

"From a psychological point of view, metta meditation switches our inner chatter from critic to kindness," shares spiritual coach Melissa Amos. "With repetition over time, it can help create new neural pathways so that this way of thinking becomes our default state."

2. It helps calm the nervous system

"Metta can calm your mind and body, reduce anxiety, and help you feel less overwhelmed," says Dr Walia. "It also helps regulate the body. Slow, steady repetition can calm the nervous system, easing tension, and when the body begins to feel safe, the mind tends to settle as well."

3. It deepens social connections

If you're someone who finds it difficult to let your walls down and let friends in, consider this: being more empathetic, open, loving and less judgmental will allow your relationships to deepen and evolve.

"Over time, it can also improve your relationships because you feel less reactive and more grounded," agrees Dr Walia.

4. It helps reduce stress and builds resilience

Shifting our perspective away from a natural negativity bias (whereby we're innately prone to take a worst-case scenario approach) towards a loving kindness mindset not only helps us cope better with trials and tribulations as they arise, but it also helps us build resilience to tricky times, and reduces overall stress, too.

"The benefits of a consistent metta meditation practice are simple but powerful," shares Dr Walia. "As well as quietening self-criticism, it helps build self-compassion, which makes a big difference to how you handle stress."

How to practice metta meditation

While the beauty of the method is that there are no fixed, hard and fast rules, metta meditation generally follows a structured, three-step flow that gradually expands your capacity for kindness.

"You start by settling your body and attention, usually sitting comfortably and focusing on your breath until it feels steady and natural," advises Dr Fleetwood Meade. "From there, you bring awareness to your heart space and begin by directing kind, compassionate phrases towards yourself.

Traditionally, these phrases are:

• May I be safe
• May I be healthy
• May I be happy
• May I be at ease
• May I be filled with loving-kindness
• May I be peaceful

"Once that feels established, you extend the same phrases to someone you care about, visualising them and offering them the same sense of warmth and compassion," she continues. "The practice then gently stretches further, inviting you to include someone you find difficult to offer loving kindness towards."

Who is metta meditation best for?

"This type of practice can be particularly helpful for those who might struggle to be kind to themselves," shares counsellor Georgina Sturmer. "By actively encouraging ourselves to think about love and kindness, we can challenge our ‘internal working models’, the patterns of behaviour and self-belief that can sometimes leave us being self-critical or unkind to ourselves."

I tried practicing metta meditation every day for a week - here's my honest thoughts

Days one to three

Day one of my metta meditation challenge dawns, and I'm excited to get started - if not more than a little apprehensive, being one of life's most negative of self-talkers (although I'm happy to say that this, along with people pleasing, has definitely waned in mid-life - there are some perks!). This, combined with the fact that I'm notoriously poor at mindfulness and meditation in general, makes me sceptical that I'll even be able to do it, let alone benefit from the practice.

But, nothing ventured, nothing gained, and I start off by choosing my mantras to gently guide my thoughts: I plump for 'may I be at ease' and 'may I be compassionate' as a starter for ten. And although the experts say that the beauty of this meditation is that it can be done anytime, anywhere, I definitely advise finding a quiet nook and settling into it with some breathwork first. I say this because this is categorically not what I did for the first couple of days, and it turns out that rushing through the supermarket/on the school run/while frantically cooking dinner for the family does not make a compassionate mindset. Who knew?

I start to feel like I may have been naively ignorant about this challenge, so I dial it back to one mantra for day three, and I go with 'may I be at ease'; I figure I have to sort my own house out first. And, as I turn back to the expert guidance, it seems I've done exactly the right thing (my irritating type A brain is thrilled and pretty smug, here).

"If anything about metta meditation feels too intense, you can return to yourself," advises Dr Fleetwood Meade. "The key is to work within your capacity, not push past it."

And I do feel a wash of calm: whether it's the deep breathing, the sunshine, the sound of the birds in the trees or the meditation (probably all of the above), I take it as a win. This being said, I only sit for around five minutes, but - baby steps, right?

Days four to seven

By day four, I've settled into a routine and find that first thing in the morning is the best time for me to get my practice done and dusted (of course, this is totally the wrong mindset, as it shouldn't be a chore, but we move). I've also been trialling some breathwork, and the two tie in nicely together, and I notice I really do feel more able to handle whatever the day has to throw at me.

Even my Oura ring spots that I've been working on what it terms my 'stress resilience', so I'm patting myself on the back about this when I'm floored by a tricky situation involving one of my children. And nothing brings you back down to earth with a bump as much as your kid going through something; I'll be honest, no amount of loving kindness was going to compensate for the rage and sadness I felt for a couple of days. My stress levels shot up, and I couldn't sleep at all (not something I usually struggle with), and I feel like I've chosen the wrong week entirely to give this compassionate kindness a whirl.

However, maybe this was exactly the right time to have another tool in my self-care arsenal. After all, it's impossible to say how much harder I would have found the scenario were I not focused on quieting my inner critic and trying to extend compassion to others.

And I remind myself that, type A thinking aside, it's not realistic to think I'd be a metta meditation expert in just seven days, besides which, we're all a constant work in progress when it comes to mindset and resilience.

So, popping that criticism back in its box, would I recommend the practice?

100%. I know that I found it hard because it's something that I really need to do - something Dr Fleetwood Meade confirms. "If offering kindness to yourself feels unfamiliar, this practice may feel uncomfortable or even triggering at first," she tells MC UK. "It can bring up resistance, numbness, or strong emotional responses: this doesn’t mean you’re doing it wrong, it means you’re touching something important. Just like any skill, you can learn and grow with metta practices over time."

I'll stick with this one: watch this space.

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In some homes, the latest design feature isn’t something you add, but something you remove. Analogue rooms, spaces designed for reading, listening to vinyl, or ‘just being’ (as an emerging wave of Gen Z aspiring Luddites tell me on TikTok, ironically), are catering to a new kind of luxury: being unreachable, at least for a while.

In our always-on culture, there is something faintly unnerving about the idea of a room in which the USP is absence. Maddie Cordle, co-founder of the architectural and interior design agency MIRAHSTON, describes it as “almost reminiscent of a panic room”: a contained space you retreat to escape a force (technology) that has taken over the house. And there’s little denying that tech has taken over. Where once there were boundaries — a computer in the study, a shared landline coiled on the wall — tech today is ever-present and, quite literally, wearable. We carry our connectivity with us 24 hours a day. The analogue room attempts to reverse that.

At first glance, analogue rooms seem like a specific kind of solution: architectural, aesthetic, and, not incidentally, expensive. Disconnection, once a luxury afforded to all, is now something to be designed for and, increasingly, something to be afforded. But the desire to disconnect is less niche than it seems, even if a dedicated tech-free space is the reserve of those with not only the finances to fund it, but also the square footage.

Modern life has become defined by a persistent state of over-saturation: late-night scrolling, half-finished conversations, the feeling of being always available. A recent study by Simba found that we’re regularly engaging in habits that disrupt our REM sleep — the phase essential for memory, emotional processing, and mental clarity — leaving many of us technically rested but mentally depleted. Part of the problem isn’t just that we’re busy; it’s that we’re rarely, if ever, offline.

The appeal of analogue is easy to understand. Collectively, we’re craving bygone eras we’ve mythologised as simpler times. This plays out in our appetite for 90s nostalgia — most recently seen through the frenzy over the CBK and JFK Jr show — as well as the resurgence of traditional arts and crafts and the rise of listening bars.

At Bambi in London Fields, owner James Dye describes vinyl as an antidote to the endless, frictionless scroll of streaming. Records, he explains, impose limits: you have to choose one, play it through, flip it over. “It offers boundaries,” he says, along with a sense of permanence that digital music struggles to replicate. That structure extends into the room itself. The DJs he books have often spent decades building their collections, records not only sourced over years but hauled from space to space. “They’ve spent 10, 15 or 20 years digging,” he says, and the result is a sound that feels deliberate rather than algorithmic. Over the course of an evening, that becomes part of the experience: music opens gently over dinner and builds as tables are cleared and the room shifts into something looser and louder.

The promise, as Dye puts it, is a few hours away from “the humdrum of phones and constant notifications.” A short distance away, The Glendronach Listening Bar experience — a month-long residency at Equal Parts — offers its own version of that escape. “We wanted to create an immersive experience that encourages people to pause, be present, and engage all their senses,” says Glendronach’s Dr Rachel Barrie.

For Michael Sager, the bar’s owner, this reflects a broader shift: a reaction to a decade defined by “speed, optimisation and constant stimulation.” What people are seeking, he suggests, are spaces where “time stretches out a little”.

Elsewhere, it looks more modest. On platforms like Pinterest and Etsy, searches for “micro escapes,” memory journals, and traditional crafts are surging, driven in large part by users looking to reclaim experiences that can’t be swiped away. Then there’s Mosaic Journal, which gets images off your phone and into old-school photo albums.

As Paul Firmin, co-founder of Earl of East, puts it, such rituals “act as anchors” in a culture of endless scrolling, helping people reconnect with themselves and their surroundings.

Caroline Milns of Zulufish reports a growing demand for spaces explicitly designated for offline activity. Other designers describe similar adjustments: living rooms are being reoriented away from televisions, with seating arranged to encourage conversation rather than passive viewing. Screens, if they stay, are hidden within cabinetry or disguised as artworks.

The goal is not necessarily to eliminate technology, but to manage its visibility; to restore, at least on appearance, a sense of balance. There is something faintly absurd in all this; the idea that simply being present requires such elaborate staging, but there’s no denying that these environments are appealing.

Whether it’s a bespoke-designed analogue room or lighting a candle at the end of the day and listening to a record all the way through, the budgets differ, but the desire is the same: to step outside the flow.

The question is whether that feeling can be meaningfully achieved through objects and environments alone. A phone can be put in another room, a record can be played from start to finish, but the same systems of work, communication, and expectation remain largely intact. The risk, then, is that analogue living becomes less a form of resistance than a kind of aesthetic buffer: a way of softening the edges of a life that is otherwise unchanged.

Back at Bambi, the record comes to an end. There is a brief pause before the next one begins, and for a moment, diners resist the urge to check their phone.

We haven’t exactly logged off, but we’re learning to simulate what it might feel like.

I'm a firm believer that the best wellness investments are the least complicated ones. There are countless supplements, treatments, pieces of tech, and fads swirling around that have most of us scrambling to keep up, so anything that can become a simple and quick addition to my day while adding multiple health benefits, is my idea of a very worthwhile investment. Greens powders are exactly that.

My Bloom review goes to show just how highly I rate multi-tasking formulas, and the science behind products like Free Soul mango greens proves that you really can get 20+ superfoods into your diet in one go. Offering a concentrated hit of nutrients, greens powders can help with your digestion, gut microbiome diversity, immune system, and even nervous system.

Of course, they're not a magic potion, and they certainly aren't a replacement for a balanced diet and exercise routine. Like all supplements and protein powders, greens powders work in addition to nutrient-dense foods, plenty of water, and daily movement - not as an alternative. But if, like me, you struggle to get all your nutrients in, they can make for a seriously beneficial shortcut when you need it. In the same way you might use creatine supplements or stress supplements for an added boost, greens can function as a great all-rounder to keep your body in check.

Most greens powders on the market are fairly similar in terms of the ingredients and benefits they offer, but the taste can very hugely. Below are formulas our team has put to the test, and all pass the test in terms of benefits, texture, and taste.

Best greens powders: Quick shopping links

• Bloom: £25 at Amazon
• Rheal: £20 at Amazon (save 20%)
• AG1: £79 at AG1
• Free Soul: £25.41 at Amazon
• Shreddy: £34 at Amazon
• Holland & Barrett: £15.75 at Holland & Barrett (save 25%)

Shop our favourite greens powders

I have no problem starting new healthy habits - what I struggle with is sticking to them. So, the promise of a daily intake greens powder that is both delicious and supports a healthy gut seems like just the thing to keep me on top of my wellbeing. When I found out that Bloom, the TikTok viral supplement brand, had launched at Holland & Barrett in the UK, I knew that this was something I needed to try.

Greens powders, like Free Soul, have exploded in popularity in recent years. Content related to the hashtag #greenspowder has had billions of views on TikTok, and there was a period of time when I couldn't go more than a few scrolls without seeing someone sipping on one on my FYP. But here at Marie Claire UK, we're firm believers in testing out viral trends for ourselves before recommending you buy into them.

I've been slightly sceptical about greens powders in the past, mainly because the idea of something that is genuinely tasty and delivers a ton of nutrients in one small drink felt slightly too good to be true. But after thoroughly testing Bloom's offering - which also contains creatine supplements and protein powders - I'm sold.

If you're keen to know more about the brand, or add to your collection of the best clear proteins, best menopause supplements, or stress supplements, Senior Health Editor Ally Head and I have rounded up the Bloom products we genuinely rate.

Our Bloom Nutrition review

Bloom Greens Powder

One 2020 study found that the use of supplements contributes "substantially" to total vitamin and mineral intakes at the population level, meaning powders like Bloom's are responsible for a lot of us getting our nutrients in. As someone notoriously bad at remembering to take pill supplements, a drink like this makes the daily habit much easier.

Touted as a simple way to ingest 20+ fruits, veggies & greens, Bloom's powder is high in fibre and promises to support digestion and energy. The ingredients speak for themselves: a mixture of elderberry fruit powder, Matcha tea powder, broccoli powder, kale powder, gingerroot powder, beetroot powder, goji fruit extract, and other superfood blends make for a pretty exciting product.

But how does it actually perform? I've been drinking the mango flavour of the powder for several weeks now - and yes, I have actually managed to stick with it - and I've noticed several things.

The first thing I liked about Bloom's greens powder is how quickly and easily it dissolves into water. I put one scoop into a glass, fill it up with cold water, and blast it for a couple of seconds with my mini electric whisk before it's ready to drink. It only takes a few more moments to prepare than a plain glass of tap water would. You can also add it to juice, or any drink of your choice, if you want even more flavour.

I don't typically love artificial fruit flavours, so I wasn't sure if this mango edition would agree with me - but I couldn't believe how genuinely fresh and natural it tasted. There are absolutely no bits or lumpiness, and it feels and tastes exactly like a mango-flavoured squash. If I didn't know what it was, there's no way on tasting that I'd assume this was a health drink.

In the few weeks I've been trying it, I have noticed less bloating, slightly increased energy levels, and the positive impacts of the fibre. Best of all, it allows me to be lazy. Replacing just one regular glass of water with the greens powder offers countless benefits without me changing my routine whatsoever. Of course, it shouldn't be used as a replacement for all fruits and veggies in your diet. As it says on the tin, it's a supplement that forms part of a healthy lifestyle.

But having this on hand when I've been under the weather, haven't eaten quite as well as usual, or just want to give my body a boost is so beneficial. At £25, it's well priced against other greens powders on the market. Plus, only needing one small scoop a day ensures it'll last well - it contains at least 30 servings in one little tub. The coconut flavour is definitely next on my list.

Bloom Protein Powder

I have a serious love/hate relationship with protein powder. Most I can't tolerate due to the thick, gritty texture that just feels too heavy, and the ones I've found that I can drink become too sickly after a few sips. Yes, I've tried mixing it into oats or smoothies, but I often find that protein powders change the texture too much or dominate all the other flavours. Well, Bloom might have just cured my protein powder affliction.

As soon as I opened up the Peach Mango flavour, I was pretty sure I was onto a winner here. It smells incredible - and thankfully tastes just as good. I can say that this is one of the few protein powders that I've ever enjoyed drinking, or managed to finish without wincing. Mixed with water, it's incredibly light and refreshing. I've been adding some ice to mine, and it feels like having a fizzy drink rather than something I'm making myself get down for the health benefits.

You get an impressive 20g of protein per serving, and it's sugar-free, too. The amount of protein you should consume will depend on your lifestyle, but even if you have a high goal, just one serving of this sets you up incredibly for hitting your intake.

The specialist formula combines whey protein and collagen peptides, so it's not just about one thing. Whey isolate protein helps with lean muscle maintenance, and collagen and zinc support healthy hair, skin and nails too. So much like Bloom's other products, you're getting a multitude of benefits in one.

Considering this is the first protein powder I have actually managed to consume regularly, I'm really seeing the benefits. I'm staying fuller for longer throughout the day, and my energy feels less up and down. Maybe it's just a placebo, but I do feel as though my hair has felt softer recently too...

At £20 for ten servings, it is very reasonably priced against other powders on the market. And considering it's one of the few I've ever tried that I genuinely think is delicious, it's worth every penny.

Bloom Creatine Powder

"I've become quite obsessed with the Bloom creatine," shares Head. "It's simple to use, mixes well into water, coffee, or smoothies, and is specifically designed for women and to support muscle growth, cognitive function, and recovery." If you've ever researched creatine for women, you'll know that it can be particularly beneficial for helping you to experience less fatigue and have quicker recovery after exercising.

"It's also a specifically anti-bloat formula, so a great option if you've read about creatine bloat and are keen to avoid," says Head of Bloom's formula. I've also tried the raspberry and lemon flavour a few times now, and I can't get enough of the taste. It's like having a sweet treat pre-workout when I feel like I need an extra hit of energy.

Shop more Bloom

I've got a confession to make: I never drink enough water. But the simplest way I've found to combat this is by investing in a bottle that I look forward to using, and I know will keep my water in the best possible state - think chilled, filtered, and fresh. Enter: the best smart water bottles that deliver on all of the above, plus advanced syncing with fitness trackers and apps where needed.

I know I'm not the only one who struggles with my water intake on a daily basis. In fact, research by hydration brand air up® found that more than 389,000 Brits spend more than £100 a month on hydration products but report not feeling the benefits. Additionally, 22% of 18-24-year-olds report feeling constantly dehydrated throughout the day. That's why finding a water bottle that can help with habit tracking and making hydration as simple as possible is so important.

This becomes even more pertinent if you're someone who spends a lot of your week being active. That's why I've sought the recommendations of fitness and wellbeing experts who rely on appropriate water intake day in, day out.

Alongside trying out the biggest 2026 wellness trends and wellness journalling to keep you on track with drinking water, habit stacking - like attaching hydration to a habit you're already used to - is a surefire way to get more water in your system. But to make the process even easier and more effective, investing in a smart water bottle could be the way to go. Be sure not to miss our guide to the best electrolytes, while you're at it.

Best smart water bottles: Quick shopping links

• Best filtered: £8.59 at Boots
• Best chilling: £42 at Amazon
• Best self-cleaning: £129 at Amazon
• Best habit tracking: £42.47 at Amazon (save 15%)
• Best premium: £256.99 at Healf (save 14%)

Best filtered smart bottle

I got this BRITA bottle as a gift for Christmas and it is exactly what I'd been needing. I've had filtered water jugs at home before, but I'd always end up filling up my bottle from the tap in a rush or leave the house with my bottle completely empty. Not only is this water bottle so lightweight, but it filters on the go so requires zero prep on my part. It's the ideal design for using when exercising, and it can go through the dishwasher for easy cleaning. Yes, you have to buy new filters when needed, but it's well worth the small cost considering this bottle reduces chlorine, other taste impairing substances such as pesticides, herbicides and hormones and microparticles.

Best chilling smart bottle

"The Chilly's Series 2 Water Bottle 1L has quickly become my favourite smart bottle. Its generous size naturally encourages me to drink more water throughout the day, which is such an easy way to stay hydrated. I also love how it keeps my water ice-cold and refreshing for hours, making every sip feel like a little treat. I love the pastel colour range, and it’s the perfect combination of practicality and style, and I honestly look forward to reaching for it all day long." - Lotty Campbell Bird, yoga, Pilates and barre teacher based in the Cotswolds.

Best self-cleaning smart bottle

LARQ is one of the top rated smart bottles on the market, and it has some of the most advanced technology a bottle can have - including a self-cleaning feature, app compatibility for habit tracking, and the ability to keep your water cold. It eliminates 99% of bio-contaminants such as E. coli and mould from your water and bottle using the patented PureVis UV-C LED that activates every 2 hours. "The fact that I have quality, clean water anywhere I go is a huge relief, as I am very health conscious. The water in the bottle is pleasingly cold, tracking helps me keep tabs on my hydration and to clean the sipping part on top I simply pour boiling water over the mouthpiece, to kill any bacteria there. I have recommended LARQ to countless friends now," says one reviewer.

Best habit tracking smart bottle

As well as boasting a sturdy design and a great range of sleek colours, reviewers love the reminders to drink this bottle provides. "I love the fact that you can see on the bottle and app how much of your daily target water target you have drunk.
It takes a while to get used to adding your bottle allowance each top up, but within a few tries you will get it," says one customer. Just be careful not to soak the top part of the bottle when cleaning to avoid damaging the LED screen.

Best premium smart bottle

If you're really serious about your hydration, Echo's flask should be on your radar. It uses hydrogen infusion technology with an advanced proton exchange membrane to to support cellular health and improve energy levels. It also has a smart digital display tracks which hydrogen potency and hydration cycles, and it can sync with your phone for personalised insights. "If anything this bottle and its accompanying app have helped me to drink more. I used to go hours without a drink but now I am focussed on ensuring I am hydrated throughout the day," says one reviewer. Other customers have noted how much it has improved their sleep and joint pain - seriously high praise indeed.

Best at-home solution

"Water can vary hugely in mineral content and purity. Plain water alone isn’t always enough for effective hydration, particularly for active people or those under stress. I use the Sküma Water MY Station - which uses reverse osmosis to remove everything except pure H2O - including microplastics - and the Sküma bottles, which ensure my water stays fresh and uncontaminated." - Aina Hussain, Functional Medical Practitioner of Kaloneu Wellness Clinic

Heard of phone-sober walks? Me neither, until recently. It was a term I stumbled upon by happy accident while I was searching for encouragement to get outside, during what has undeniably been a bleak few weeks.

I'm fairly happy with my relationship with my phone. Doom scrolling is (thankfully) something I left in 2025, but I'm still reliant on my phone as much as the next girl. Even the short walks I take as middle-of-the-workday resets (happening less often than I'd like, recently) are accompanied by my phone in my pocket, despite the fact that I know I'm not going to need it.

Is it a comfort thing? Is it force of habit? I'm not sure, but inevitably, when the phone's there, it's probably getting used. A quick check of my inbox, a swift reply to a couple of messages, and back in the pocket it goes.

I can't help but feel that this is serving as a distraction on my walks and stopping me from experiencing all of the wonderful benefits that walking provides. Cardiovascular and muscular strength gains aside (yes, walking can build muscle), we all know that walking helps us on the mental plane as much as the physical. But can a walk really give us a wellbeing boost when we're checking our phones half the time?

Enter: my experiment to try a phone-sober walk every day for a week. The way I saw it, the benefits were two-fold - I'd start walking outside every day again (a habit that has swiftly dwindled thanks to the less-than-inspiring weather of late), and I'd get to see what it was like to get outside, without the ever-present need to check my phone.

Keep scrolling to find out whether this challenge lived up to my expectations. And while you're here, we've got plenty of walking content to get you motivated at this tricky time of year. Check out other first-person experiments of posture walking, walking at different times of day, and 'awe walks'. We've also got tips on how to add variety to your walks and the best walking workouts for beginners, too.

I tried a phone-sober walk every day for a week - it's been a gamechanger for my winter wellness routine

What is a phone-sober walk?

A phone-sober walk is pretty much what it says on the tin. It's when we take a walk outside, phoneless.

Yep, it really is that simple. Simple, but not easy - because how often do we leave the house without our phones, really?

Sure, if we're heading out on a long hike, we're going to want to bring our phones with us for safety and navigation purposes. But what about when we're walking a familiar route, to and from our homes, done a hundred times before? Do we really need to bring our phones with us?

Probably not, if we're honest with ourselves. To strengthen my motivation for trying phone-sober walks (and to hopefully encourage you to give it a try, too), I asked two fitness experts what we can gain from giving it a go.

What are the benefits of phone-sober walks?

Dr Suzanne Hackenmiller, Chief Medical Adviser at AllTrails, emphasised that while phones can be incredibly useful outdoors - for planning routes, learning about your surroundings, and the like - there are benefits to not using them while walking, too.

"It's all about minimising anything that pulls your attention away," she said to MC UK. "This is when the wellbeing benefits really start to shine through. Simply noticing the ground beneath your feet, the sounds around you or the rhythm of your breath can help lower stress, lift your mood and give your senses a much-needed break from overstimulating, screen-heavy environments."

Research has shown us that walking can do wonders for our mental health. This study, published in 2024, found various forms of walking to be effective in reducing symptoms of depression and anxiety. Then there's this review of studies from 2018, which found that while there's still more research to be done, there's a lot of evidence to suggest that walking can help with anxiety, psychological stress, and psychological wellbeing.

And the fact is, it's going to be a lot harder for us to tap into these benefits when we're constantly drawn towards our phones. Sam Quinn, Personal Training Lead at Nuffield Health, points out that "constant phone use has been linked to shorter attention spans, difficulty relaxing, and reduced presence in everyday moments. Walking without a phone offers a simple way to combat these effects."

My review of trying a phone-sober walk every day

Days one to three

Armed as I am with the knowledge of the potential benefits phone-sober walks can have, I'm only too eager to start giving it a go. On day one, I bundle up (hat, scarf, gloves and all), and head outside, sans phone.

I actually feel a bit of a thrill at first. Leaving the house without my phone feels slightly rebellious, like I'm deliberately choosing to go off-grid, and as I head off on my tried-and-tested 15-minute walking route, I'm confident that this challenge is going to be a breeze.

But the novelty soon wears off. Five minutes or so into the walk (which is a guess, as I can't check the time), I feel the familiar urge to check my phone. And it's not there. It's a strange sensation, and a challenging one - because what can I do when I can't check my phone?

Lots of things, it turns out. I decide to start walking mindfully - i.e., paying attention to the sounds I can hear, the feel of my feet on the floor, and even, the pace of my breath.

The results are refreshing. It's a similar story on days two and three: a sudden, habitual urge to check my phone, followed by a reminder to look around me instead. By the time I return home at the end of each walk, I feel lighter. Cold, and oftentimes wet, but undeniably lighter.

Days four to seven

On day four, I feel like heading off the beaten track, so instead of taking my familiar route around the local estates, I make my way to the local woods. Here is when things get a bit trickier: it's in naturally lonelier environments where my phone feels like a safety net. Not having it with me makes me feel on edge, and I return from this walk slightly more frazzled than usual.

I feel conflicted about this, because I want to embrace phone-sober walks and experience the benefits they have to offer. But there are undeniably times when we're going to want to have our phones with us. Speaking to Dr Hackenmiller, I realised that this is OK.

"Phones can support the experience when we consciously choose to limit the distraction, for example, by using offline mode," she said. "This way, you can be more present in the natural world around you, while still benefiting from the type of phone usage that makes time outside enjoyable."

For me, that phone usage mainly comes down to the peace of mind of knowing that I can contact someone if I need to. I'm pretty certain that when I head out on longer hikes, I'm going to want my phone with me then, too.

On days five, six and seven, I feel like I've eased into the challenge. Not only am I in a good rhythm of walking outside every day (something I definitely wasn't doing before this challenge), but I'm now used to leaving my phone at home. It's refreshing, and dare I say, liberating, to know that I'm not tied to a bit of tech.

Oh, and in the interest of full transparency, I went back inside to get my phone after my walk on day seven of this challenge - so I could take pictures for this article.

So, will I be sticking to phone-sober walks? I'm OK with saying that no, I won't be leaving my phone at home every single time I go on a walk. But I will be making a conscious effort to do it more often. It's helped with my mood and energy levels more than I'd hope, and I'd absolutely encourage you to give it a go, too - in a way that works for you and your lifestyle.

Shop walking essentials here:

We used to think that it was only genetics and childhood experiences that shaped the health and function of our brains. As for the idea that what we eat could influence our grey matter? Well, that wasn't even considered.

Fast forward to 2026, however, and brain-tailored nutrition is the buzz phrase on every wellness expert's lips. The idea of cognitive fitness is huge, right now, as we become ever more aware of how intricately connected our bodies and minds are.

But it's fair to say that, for the average person (which we very much consider ourselves to be!) neuroscience is complicated. It's easy to feel baffled by the jargon and overwhelmed with the advice, meaning we either do nothing at all about brain health or we go completely the other way, trusting what we're told so much that we're a walking cocktail shaker of supplements and greens powders.

If you're just dipping your toes tentatively into the world of cognitive fitness and brain-tailored nutrition, it can be mind-boggling - but we're here to help. Here at MC UK, we're committed to championing simple tweaks to wellbeing over fancy or expensive lifestyle overhauls. And, when it comes to brain health, less really is more - it's about going back to basics and the pillars of wellbeing: sleep, diet, movement, and connection.

And this is backed by science, too: studies (such as this research, conducted by University College London) show that, for example, the cognitive boost from exercise can last up to 24 hours post-workout, while further research (like this study, published in the journal Nature, undertaken by researchers at the University of Warwick) points to the power of a healthy, balanced diet when it comes to brain health, cognitive function and mental wellbeing.

With this in mind, we've turned to a team of trusted experts to share their top tips for boosting cognitive fitness via simple, no-nonsense methods that really work. And, if learning more about brain health is on your agenda, do take a look at our guides on how to train your brain to enjoy exercise (yes, it's possible!), the truth about Lion's Mane gummies for brain health and find out how one Health Writer got on when she tried a Mel Robbins' weekly "brain dump", here.

Brain-tailored nutrition and cognitive fitness are 2026's hottest wellbeing trends - here are expert-approved ways to boost yours today

What is cognitive fitness?

If you're new to the term, cognitive fitness might sound intimidating - but the principle is quite simple.

"Cognitive fitness refers to how well the brain functions day to day, including memory, focus, mental clarity, learning, mood regulation and resilience to stress," explains Lucy Francis, nutritional therapist at Wild Nutrition. "Similar to physical fitness, it is influenced by lifestyle factors such as nutrition, sleep, movement, stress and stimulation, with the potential to be supported and improved over time."

What is brain-tailored nutrition?

So far, so straightforward - but what about brain-tailored nutrition? Before we lose you, it's not all science and oily fish (although both of these are great!)

"Brain-tailored nutrition is about providing the brain with the specific nutrients it needs to function optimally," shares Francis. "This includes nutrients which support neurotransmitter production, blood flow, a reduction in oxidative stress and the structure of brain cells, such as omega-3 fatty acids, B vitamins, polyphenols, minerals and antioxidants. Supporting gut health is also key, as our gut influences various brain-signalling pathways."

Who can benefit from brain-tailored nutrition?

"Cognitive fitness matters for everyone, but certain groups may notice the benefits of brain-tailored nutrition and wellbeing factors more than others," explains specialist registered dietitian and author of How Not To Eat Ultra Processed, Nichola Ludlam-Raine, telling MC UK the following groups should sit up and take notice:

• Women (in general): Hormonal fluctuations across the menstrual cycle as well as pregnancy can affect memory, mood, and concentration.
• Menopausal and perimenopausal women: Oestrogen plays a role in brain function, so changes can impact cognition, sleep and mood.
• High-stress professionals and parents: Chronic stress can impair memory and focus.
• Students and young adults: Learning, concentration and mental stamina are key.
• Older adults: Supporting memory, processing speed and long-term brain health becomes increasingly important.

10 ways to boost cognitive fitness and brain health, according to experts

1. Prioritise sleep

Sleep, above (almost) all else, has the most profound impact on our brains. We all recognise the signs of poor quality sleep: above sheer exhaustion, it's hard to focus, decision-making becomes impossible, and we get short-tempered and irritable.

Beyond this, studies show there's even a link between chronic lack of sleep and developing diseases such as dementia.

"Prioritising sleep is critical, as this is when memory is consolidated, and metabolic waste is cleared from the brain," notes Francis.

Furthermore, regular, consistent sleep and wake times help to boost wellbeing.

"Good quality sleep is essential for brain health, and getting natural light exposure, especially sunlight in the morning, helps regulate our circadian rhythm and supports overall wellbeing," agrees Humphreys.

2. Eat regularly (and well)

We get it: nutrition advice is confusing. But when it comes to brain-tailored nutrition, it helps to strip things right back to basics. When we're thinking about boosting cognitive fitness, Ludlam-Raine suggests the following steps:

• Eat regularly: Skipping meals can cause dips in blood sugar, leading to brain fog and poor concentration.
• Balance your plate: Include protein, fibre-rich carbs (wholegrains), healthy fats, and colourful veg or fruit at each meal.
• Choose brain-friendly fats: Consume oily fish (weekly) and walnuts (daily) as well as flaxseeds, chia seeds, olive oil and avocado.
• Include polyphenol-rich foods: Enjoy berries, dark chocolate (70%+), coffee (in moderation if caffeinated), green tea, herbs and spices.

3. Get moving

Moving our bodies in any form is brilliant for both mental and physical health, with studies consistently confirming the neuro-protective effects of working out on brains and cognition.

"Movement is key for brain health and cognitive fitness," says Kirsten Humphreys, nutritional therapist at Bare Biology. "Regular exercise is incredibly important for brain health, particularly things like walking, strength training and building muscle. Muscle mass is strongly linked to long-term brain health, and progressive overload training can be especially beneficial. Some people feel amazing after going for a run; if that works for you, then do that. The best exercise is the one you’ll actually stick to!"

For an extra brain boost, take your workout outside: research shows that exercising in nature can enhance improvements in brain function and cognition even further.

4. Manage stress

Easier said than done, we know, but chronic stress really is the enemy of good brain health. Chronic stress raises levels of the hormone cortisol (our stress hormone), contributing to brain fog, memory problems, and an inability to concentrate, and increasing our risk of developing anxiety, depression and other mental health issues.

"Stress management is also crucial for brain function," says Humphreys. "Practices like mindfulness, meditation or whatever helps you switch off and regulate stress can make a big difference to cognitive function over time."

5. Focus on gut health

We know that gut health and brain function are inexorably linked, via the gut-brain axis, so it makes sense that taking care of our gut will have a trickle-down benefit for our brains, too.

This means focusing on a fibre-rich diet to feed our gut bacteria, alongside incorporating fermented foods, too.

"Supporting your gut is crucial to cognitive health and function," advises Ludlam-Raine. "A healthy gut microbiome communicates with the brain via the gut-brain axis, so make sure to include fermented foods such as yoghurt, kefir and kimchi alongside fibre-rich foods."

6. Stay hydrated

"Hydration is another simple but important factor," says Humphreys. "Making sure you’re drinking enough water supports concentration, energy and overall brain function."

7. Revisit a childhood hobby

Were you a budding pianist? A bookworm? Or perhaps, you loved art or simply doing a jigsaw. Whatever your passion, reigniting it is brilliant for our brains - and this one serves a dual purpose: hobbies are excellent for cognitive fitness, but they also help to reduce stress, too.

"Beyond the wellbeing aspects, cognitive fitness is also about engagement and enjoyment," says Humphreys. "Learning a new language or instrument, studying a new subject, socialising, laughing and having fun all challenge the brain in different ways, and they’re often the things people overlook the most."

8. Be smart with supplements

While we always advocate a food-first approach to nutrition, there is a place for targeted, high-quality supplementation.

"Food provides the raw materials that the brain needs to create neurotransmitters, generate energy and protect brain cells from inflammation and oxidative stress," says Francis. "That said, targeted supplementation can be helpful if dietary intake is insufficient or needs are increased, for example during times of high stress, hormonal transitions or periods of poor sleep - but this should complement, not replace a nourishing diet."

In terms of brain-tailored supplements, you really don't need a medicine cabinet full of pills, potions and powders; a few well-chosen essentials should cover you. "On top of the basics of food-led nutrition, high-quality supplements can be a helpful addition to support brain and overall health," notes Humphreys. "This is especially important where there may be increased demands or nutrient gaps."

Our experts advise considering omega-3, vitamin D, creatine and a broad-spectrum multivitamin, subject to your individual, unique needs.

9. Stick to a schedule

Our bodies and brains thrive on consistency and respond well to routine and structure.

"Consistent routines around meals, our nutritional choices and sleep can help stabilise the brain’s internal rhythms," notes Francis. "This underpins and helps us to maintain focus and energy, both hallmarks of cognitive fitness."

10. Try and cultivate balance

Last but certainly not least, it's not just a cliché to say life is all about balance. Brain health and cognitive fitness are about what you practice consistently over months, and enjoying meals out, rich foods, or a few drinks with friends is as important as any of the other tips above.

"Balance really matters," says Humphreys. "Having fun, laughing, enjoying yourself and building things into your life that bring joy all play a role in supporting cognitive and emotional wellbeing."

Hear, hear.

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When it comes to wellbeing, the Nordic region doesn’t just place highly, it makes a clean sweep. Taking the top four spots in the latest World Happiness Report, Finland, Denmark, Iceland and Sweden consistently outperform the rest of the world for positive emotion, social support, personal freedom and healthy life expectancy.

It’s no wonder, then, that trends like Nordic Walking and Viking Wellness have been taking over our social feeds. Because whilst some of the sudden buzz around them is a little gimmicky, both concepts point to a larger (and very real) culturally ingrained approach to health that many of us in the UK tend to overlook.

Where we’re often tempted by the newest workout, the latest kit or the chicest studio opening, the Nordic philosophy is rooted in function, resilience and balance. Simple, practical and highly effective, wellbeing there isn’t performative - it’s unpretentious, logical and woven seamlessly into everyday life.

You see, rather than doing wellbeing, Scandinavians live it. Raised with these principles from a young age, caring for body and mind doesn’t feel like another item on the to-do list, but a natural way of being.

And while we may not be able to uproot our lives and move to Copenhagen (tempting, though), we can borrow a few pages from the Nordic playbook. Below, we speak to Scandinavian women about the wellness rules they live by, and how adopting even a handful of them could elevate our own health and happiness.

6 Scandinavian Principles Which Will Transform Your Approach to Health and Fitness - Boosting Mind, Body and Spirit

1. Get out in nature

Across Scandinavia, there is deep appreciation and love for the outdoors, with access to nature deemed a right and a privilege. In Sweden, this is formally recognised through the principle of “Allemansrätten”, says Jonny Cooper, founder of Off The Map Travel. Allemansrätten allows Swedes to move around nature, even on private land, based on the core rule of “don’t disturb, don’t destroy”, which means that wildlife, landowners and the environment are respected.

As a result, exercise in Scandinavia is largely cemented in the outdoors. From hiking to running, swimming, cycling and foraging, making use of what nature has provided instead of paying for expensive classes or gym memberships is a cultural norm.

“People in Denmark are very price-averse to anything fitness-related,” confirms Silva Keuylian, who, thanks to the influence of her Danish mother, spent her childhood summers in Scandinavia and now lives there full time. “We use the elements to our advantage - the outdoors is beautiful, and it’s free.”

And as Kristina Esmer, co-founder of Danish activewear brand Planet Nusa, points out: “Training outside reinforces the idea that strength is something practical and adaptable, not confined to a gym setting.”

We sometimes lose sight of that in the UK, thanks to the ready access we have to high-end studios and gyms. But using everyday movements to build strength, often now referred to as functional fitness, is crucial for our longevity. From balance to proprioception, twisting, standing or lifting, all without the control afforded to us by a static barbell or squat rack, studies show functional training is linked to improved fitness, agility, strength and power, all of which make life easier as we age.

2. Embrace the elements

Getting out in nature might not sound so foreign to us during the summer, but the Scandi love for nature exists year-round. From Sweden to Denmark and Norway, everyone I spoke to repeated one phrase:

“There is no bad weather, just bad clothing.”

It encapsulates the no-nonsense, inner resilience that sits at the heart of the Scandinavian approach to health and wellbeing.

“We have this conviction that you need at least 30 minutes of fresh air on your nose every single day to be happy,” says Camilla Lorentzen, Norwegian personal trainer and founder of Mila.

Research backs her up. A 2018 study showed that just a few minutes outside can lift your mood by triggering feel-good hormones such as endorphins and serotonin, whilst also helping to reduce anxiety.

That’s easy when the skies are crisp and blue, but as Mille Skat, Planet Nusa’s second co-founder, tells me, it applies to all weathers. “Cycling in the rain is completely normal here,” she says. “Children learn from a young age how to dress properly for the seasons, so being outside in the winter still feels comfortable.”

Lorentzen has some advice for dressing for the elements. “Dress in layers, with wool closest to the body. Woollen tights, alongside wind and watertight outer wear is part of most Norwegians' wardrobe.”

3. Test your strength

As you may have gathered, exposing yourself to challenge and discomfort isn’t something that’s feared in Scandinavia. In fact, it’s actively encouraged.

Take contrast therapy, for example. In the last year, it’s exploded as a trend in the UK, with commercial cold plunges and saunas popping up in major cities. But in Scandinavia, daily exposure to hot and cold temperatures has been central to life for centuries. Many homes are built with basement saunas, and, as Cooper shares, cold therapy often involves “sea swimming, cold lakes and even snow plunges.”

The idea isn’t to gain Instagram kudos; it’s raw, simple and community-focused. “Saunas are used for physical recovery, socialising and mental reset,” confirms Cooper.

The practice has some promising research behind it, too. Though not extensively studied, a 2021 review found that regular sauna bathing could extend our healthspan by reducing inflammation and risk of developing cardiovascular disease.

4. Your body is your transport

If you’ve ever taken a train in Sweden, you’ll know just how important efficiency is to Scandinavian culture. Swedes, to me, never seem to be in a rush, thanks to the assurance they have that their infrastructure runs on time.

The same logic applies to movement. Transportation workouts, combining exercise with a commute or running errands, are highly popular - with whole cities built around cycling and walking.

“The typical Norwegian loves to ‘hit two flies at once,’” says Lorentzen. “Taking the bike to work, walking with the stroller to kindergarten or even combining a walk or jog with a chat with your girlfriends is very popular.”

5. Focus on the feeling, not the aesthetic

It’s all too easy in today’s wellness culture to start defining ourselves by our movement. Think: Pilates Princess, Gym Baddie, Yogi… the list of fitness identities goes on.

But in Scandinavia, there’s a refreshing lack of niche. People move with the seasons, with how their body is feeling that day, and with whatever fits best with their agenda.

“While people do care about being healthy and strong, the emphasis tends to be less on how the body looks and more on how it feels and functions,” says Esmer.

Skat agrees. In Denmark, it’s “completely normal to be a runner and a yogi, or to mix strength training with swimming and hiking,” she says.

Lorentzen confirms that it’s the same in Norway. “During summer you will find us out for walks, jogs and in the mountains, and during winter we love our cross-country skiing. We often say that we work out for our ‘old lady bodies’, and that makes moving something a lot more meaningful than fitting the beauty standards. I do it to be able to live the life I want to live for as long as possible.”

But as she reminds us, the diet culture industry is global and affects us all. “No matter where you’re from, you’re still just a girl trying to fit in, and with social media, that can be hard,” she says.

6. Social wellbeing is just as important

Research has shown time and again just how powerful social connection is for our wellbeing, with relationship satisfaction at age 50 a better predictor of physical health at age 80 than blood cholesterol levels.

And though fitness communities in the UK are definitely on the up, they can at times veer into exclusive territory, thanks to high membership prices and clearly defined aesthetics. In Scandinavia, things are different.

“Saunas are communal and used by families, friends and colleagues, not as exclusive wellness spaces,” says Cooper, who explains that wellness is inherently deemed as a collective practice rather than an individualistic one.

It starts from a very early age, confirms Skat. “Many children are encouraged to join team sports that are run through local, community-based clubs. These clubs rely on shared responsibility, with parents and volunteers contributing to make them work. This creates a strong sense of belonging and teaches children that exercise is as much about social connection and teamwork as it is about physical health.”

How can we incorporate Scandinavian fitness in the UK?

While we may not have snowy mountains or temperatures which reach -20, there’s a lot we can adopt from the Scandinavian mindset towards health and fitness. As Cooper says, “it starts with reframing movement by walking or cycling for short journeys, focusing on consistency over intensity, and treating movement as transport, not just exercise.”

His suggestions? Swap your indoor workouts for park walks, coastal swims or countryside hikes, start dressing for the elements, try a cold rinse in the shower and remember to slow wellness down when you can. “Prioritise sleep as a pillar of health, build in rest days without guilt, and eat simply and seasonally where you can,” he says.

Your mindset matters too, as Esmer sums up. Instead of thinking about fitness from an aesthetic standpoint, she says to use it as a way to build “resilience, presence and good feelings in both body and mind.”

That sounds like pretty good advice to me.

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I'll be honest, I didn't set any New Year's Resolutions this year - which is probably a first for me. Rather than set myself up for failure, I decided to focus on easy, manageable goals. Scrolling through my TikTok feed, I kept spotting a new concept - "Soft January" - popping up repeatedly, which got me wondering if a gentler reset was what I'd been missing.

Instead of punishing yourself with strict routines, Soft January is about showing up with a little more intention each day, and building small, sustainable habits that actually stick. It's the kind of reset that feels achievable, realistic and - most importantly - kind to your wellbeing.

You might have heard of the 75 Soft Challenge - which evolved from the viral (but extreme) 75 Hard fitness challenge. As more people move away from all-or-nothing goals, it's not surprising we're seeing a shift towards gentler New Year's Resolutions. And research backs this up: a study by Dr Michelle Rozin found that 94% of people abandoned their resolutions by February.

The solution may lie in adopting a more sustainable approach - which is exactly where Soft January comes in. Keep scrolling for your guide and the important need-to-knows about the gentler reset on everyone's social feeds. Keen to read more wellness content? We've got you - read our 2026 wellness trends report and explainers on goal setting and mental endurance, here.

Why Soft January is gaining traction - and what it actually involves

What is Soft January?

January has long been synonymous with detoxes, rigid routines, and the idea that festive indulgences need to be undone as quickly as possible. As you can probably guess from its name, Soft January is about taking a low-pressure, gentle approach to resetting your routine.

Instead of relying on quick wins, restriction or rigid goals, it focuses on creating a sense of safety and ease, says chartered clinical psychologist Dr Tracy King. "Psychologically, traditional New Year's Resolutions often use self-criticism or urgency, which triggers the body’s stress response," she explains. "Soft January recognises that many people start the year feeling tired, and that being gentle helps our nervous system settle, making change easier to maintain."

The shift is also being reflected across fitness and wellbeing. Personal trainer Carly Corrigall says the tone of January has changed dramatically in recent years. "A few years ago, I'd have an influx of messages from people desperate to overhaul their entire lives by the end of the month,' she says. "Now, there's a real backlash to how loud the fitness and wellbeing space is at this time of year."

Many of the women Carly works with are far more aware of how stress and pressure affect their bodies. "Launching a full body overhaul on the 1st January jars badly with that awareness," she notes.

And the same applies to our diet too. Nutritionist Georgia Garlick believes Soft January is about coming back to basics without punishing yourself. "It’s not a detox, a reset, or an attempt to undo December," she outlines. "It’s a move away from extremes and towards normal eating again. Regular meals, enough protein and carbohydrates, and food that actually supports energy and routine."

Why does Soft January work?

If you started the new year with a promise to hit the reset button hard, you're not alone. There's something about January (coupled with the indulgence of the festive period) that makes extreme goals feel tempting. But more often than not, starting with high-pressure goals is exhausting and, let's face it, unsustainable.

So why does Soft January work? "Taking a gentler approach can lower ongoing cortisol levels, helping the body and mind move out of survival mode," says Dr King. "This makes it easier to manage emotions, prevents burnout, and reduces anxiety caused by unrealistic expectations."

There's evidence to back this up too, as research by Locke & Latham shows that overly ambitious goals can create side effects like stress, burnout and reduced flexibility when things don't go to plan.

It also takes away the "all-or-nothing" mindset that often derails our health and fitness goals. And Corrigall believes this is where so many of us fall down. "We set ourselves these hardcore, strict challenges, and when we don't quite meet those high expectations, we give up because it feels like we've failed."

The same pattern shows up nutritionally, too, as Garlick agrees that restriction rarely leads to lasting change. "When January starts with rigid rules, low calories, people tend to burn out quickly," she explains. "Hunger increases, energy drops, and the plan becomes unsustainable before habits have a chance to settle."

Put simply, Soft January works because it's realistic. By lowering the pressure and focusing on consistency over perfection, it creates space to rebuild routines that can last well beyond the first few weeks of the year.

How to practice a Soft January in real life

By now, you've probably gathered that Soft January isn't about overhauling your life in a week - the key is to make small, realistic changes you'll actually stick to. Here are a few simple, expert-approved steps to get started.

1. Set small goals that are easy to stick to

Experts agree that one of the biggest benefits of Soft January is removing the pressure to change everything at once. "Start by focusing on one small thing," advises Corrigall. "That might be five minutes of simple core work or a 15-minute walk outside."

And if it feels almost too easy, that’s a good sign, she adds. "The goal isn’t for this to feel impressive - it’s to choose something you can still do on a busy day, when you’ve not slept well, and the weather’s awful. If something feels like it's adding guilt or pressure, then that's usually a sign that it's a bit much."

Dr King suggests a simple sense-check: "Ask yourself, could I do this even on my worst day of the week? If not, the goal is probably too big."

A study by Gollwitzer & Sheeran in 2006 found that people are far more likely to stick to a habit when they make clear plans for exactly when, where and how they'll do it.

2. Focus on regulation, not motivation

Soft January shifts the emphasis away from willpower and focuses on helping your body feel settled first.

As Dr King points out, pressure-based goals can trigger the stress response, making change harder to maintain. "Try and focus less on the end result and more on how you feel," she advises. "If your nervous system is overwhelmed, motivation alone won’t make a goal last."

3. Add structure before cutting things out

Rather than restricting food or starting a detox, a gentler approach encourages building routines first. "Soft January works because it meets people where they are, rather than asking them to overhaul everything at once," says Garlick.

"Keeping meals regular is one of the most underrated habits," she adds. "Eating three meals a day, even if they’re simple, helps stabilise appetite, energy, and mood. Try and prioritise protein, include fibre through foods like vegetables, fruit, beans and wholegrains, and stay hydrated."

4. Choose movement that feels good for your body

Movement during January is about feeling better, not being exhausted. Reframing the way you think about exercise can make a big difference, and Corrigall argues that more isn't necessarily better.

"Practising a soft January is about rebuilding trust with your body rather than overriding it," she explains.

This might look like training at a slightly lower intensity than usual, prioritising strength or mobility, over more "go hard or go home" style workouts.

5. Let consistency by the goal

"Consistency doesn’t mean doing something daily," says Dr King, "It means coming back to it without feeling bad about missing a day."

Soft January makes breaks for resets and off-days without self-criticism. "Progress comes from returning, not being perfect," she adds. "This mindset reduces the all-or-nothing cycle that causes many resolutions to collapse."

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If you’ve had the misfortune of being on the internet this week, you’ll likely have noticed that there is a disturbing—harrowing, really—new ‘trend’ littering the internet. It’s being referred to as the ‘Grok, put her in a bikini trend,’ but this is no harmless internet fad; it’s a form of online violence, and experts say treating it lightly is obscuring its real-world harm.

By now, examples of this abuse—AI-generated images that digitally alter real women and girls into sexualised scenarios—are well documented. Everyone (or at least every mainstream media outlet) seems to have realised that image-based abuse is no longer confined to shadowy corners of the internet but is running amok on, yes, Elon Musk’s Grok, but also TikTok and Telegram.

The problem with how we’re talking about Grok’s AI abuse

Researchers, journalists, and watchdog groups, however, had flagged the risks months earlier, after the chatbot was found producing sexually explicit content involving public figures like Taylor Swift, whose likeness Grok—or rather, human users using Grok—manipulated to generate sexualised images without her consent. North West, the 12-year-old daughter of Kim Kardashian and Kanye West, has also been targeted.

What followed those earlier warnings was not a technical failure, experts say, but a familiar one: the refusal to take image-based sexual abuse seriously until it becomes impossible to ignore. Or, in this case, until enough people become rightfully enraged by it, as we have seen this week.

In the UK, Liz Kendall, Technology Secretary, has called on Elon Musk to “deal with this urgently” and is backing Ofcom to “take any enforcement action it deems necessary.” Minister for Safeguarding and Violence Against Women and Girls Jess Phillips has vowed to “deploy the full power of the state to make this country safe for women and girls, both online and offline.”

Yet amid all the noise, a thornier truth risks being obscured. Digitally undressing women and generating images that sexualise children is, sadly, not a shocking new misuse of AI, nor an unforeseeable consequence of innovation moving too fast. On the contrary, experts say it is a predictable form of image-based sexual abuse, enabled by deliberate design choices and allowed to go on unchecked thanks to an unwillingness to treat harm to women and girls as urgent or enforceable.

Across law, ethics, journalism, and the arts, experts are aligned: the technology didn’t fail; the safeguards did.

“A rupture in women’s lives”

For Professor Clare McGlynn, a leading legal expert on image-based sexual abuse, the language used to describe AI-generated sexual exploitation has already done significant damage. Terms such as “nudifying” or “fake images,” she argues, minimise what victims actually experience.

Women describe this abuse as a rupture in their lives, McGlynn says. “They divide their lives between before and after the abuse, as it has such a disruptive effect on their lives.” McGlynn explains that it is experienced as a sexual violation—a form of sexual assault—“it can be life-shattering, even life-threatening.”

From her work with survivors, she has documented long-term impacts that are routinely overlooked: hyper-vigilance, social withdrawal, deep mistrust, and the constant fear that any message or notification could signal further abuse. While the images may be digitally altered, the harm is not abstract.

These are real images. They are online, on our phones. They feel real to victims,” she says. “The harm is the same whether the image is altered or not—they are created and shared to humiliate, to silence, and to push women off public platforms.”

McGlynn rejects the idea that this is a niche problem affecting only a few people. “We all suffer from this mass sexual harassment of women,” she says. “Because all women now know the threat of being online.”

Female violation is the point

Dr Arghavan Salles, a physician, and senior research scholar at Stanford’s Clayman Institute for Gender Research, has been vocal about what Grok’s outputs reveal about power, misogyny, and control.

“The men taking pleasure in violating women and children digitally are doing so for the sake of violation, not because they can’t find sexual images or videos—even abusive ones—online,” she says. “The porn industry exists. But these specific men are not looking for that—they are intentionally seeking out non-sexual images and sexualising them without the consent of those depicted in the photos because it is the violation of another person’s autonomy, the humiliation, the degrading that they enjoy.”

In Salles’ view, this is why arguments about user misuse miss the point. The ease with which Grok allows images to be manipulated—publicly, instantly, and at scale—fundamentally changes the risk profile. Unlike earlier deepfake tools, you don’t need to have any technical expertise or external platforms to quickly and easily generate a deepfake.

This is done with a short prompt, and moments later, the image is live on one of the world’s largest platforms, she says. “This is what has enabled the massive volume of these images.”

Claims that social media platforms can’t anticipate this kind of abuse are, Salles argues, implausible. “People will tend to abuse anything they have access to, it is incumbent on each of these companies to preempt the harm.”

The warnings were ignored

For Jurgita Lapienytė, chief editor at Cybernews, the most troubling aspect of the Grok controversy is not how quickly it escalated, but how long it was allowed to fester.

This problem didn’t appear overnight, she says. As far back as August, Grok was generating sexually explicit content involving public figures. Watchdog groups warned xAI exactly what would happen if this wasn’t fixed.

Five months later, she notes, the situation has worsened. “We’re now seeing children as young as 10 being sexualised.”

Lapienytė warns that if regulators fail to act decisively now, the implications go far beyond one platform. “If regulators don't force X to disable this immediately, we’re looking at the normalisation of on-demand sexual exploitation at a scale we’ve never seen before.” she says. “Within months, we could see this weaponised for revenge porn, sextortion, harassment of minors, and blackmail. ”

In the UK, it is estimated that half a million UK teenagers have encountered AI-generated nude deepfakes, while Ofcom research shows that around 50% of children aged 8–15 have seen some form of deepfake content online. Evidence of the impact of image-based abuse has been well known since at least 2021, when 14-year-old Mia Janin took her own life after being bullied by schoolboys who had also spread digitally altered images of her. “Kids were manipulating images of girls. And Mia was one of them. And took it very badly,” Mia’s father told the BBC last year. Although there is a lack of extensive data, a UK‑wide case study of young people aged 10–19 who died by suicide (2014–2016) found that 24 % had some form of suicide‑related online experience, and around 5 % had been victims of online bullying noted in coroners’ reports.

The technology, says Lapienytė, will not disappear—but where it is allowed to operate matters. “We can still decide whether this lives on mainstream platforms or is pushed back into the dark corners of the internet.”

Why outrage alone won’t stop AI abuse

Tabitha Swanson, a digital creator and AI expert, is doubtful that public outrage alone will drive meaningful change. Having worked with AI tools for years, she is sceptical that companies will self-regulate.

“Large systems don’t have individual morality,” she says. “The only way to change them is to create policy and enforcement measures that dole out known repercussions for hosting and creating things like child porn.” Andrea Simon, director of the End Violence Against Women Coalition, agrees: “Tech companies must be held accountable for proactively stopping deepfake abuse and other forms of image-based abuse on their platforms. But until they are made to do this, they won’t.”

Swanson, whose creative practice harnesses AI for innovative, positive work, frames the Grok controversy within a broader erosion of trust online, where AI-generated content increasingly blurs the boundary between reality and fabrication. “The far more concerning issue is losing a shared source of truth and losing the ability to discern reality. ”

For her, the danger lies not just in the technology, but in mistaking online outrage for action. “Posting online can help educate others, but any real change will have to be taken offline and put into policy.”

The law already exists—enforcement does not

In the UK, McGlynn points out, many of the legal tools needed to tackle this problem are already in place. The Online Safety Act, for example, requires platforms to assess risks and take steps to prevent foreseeable harms. In this case, she says, the failure lies squarely with enforcement.

“This is not about a lack of law,” she says. “It’s about a choice not to enforce it—and a failure to take the sexual harassment of women seriously.”

Both McGlynn and Salles reject the idea that AI-generated sexual abuse is too new, too complex, or too fast-moving to address. The question, they argue, is whether regulators are willing to treat this not as an unfortunate side effect of innovation, but as what it really is: a continuation of image-based sexual violence, scaled by design.

As Liz Kendall, the UK’s Technology Secretary, puts it: “Let me be clear: this is not the future we want for technology. We will not allow it to be weaponised to harm women and girls. Our laws make this crystal clear—sharing or even threatening to share non-consensual intimate images is a criminal offence. Offenders face jail time, and platforms that fail to comply with their duties under the Online Safety Act can receive significant fines.”

Until those laws are enforced, experts warn, the message is clear—and dangerous: women’s safety remains negotiable, and technological innovation will once again be allowed to outpace accountability.

I don't think I'm alone when I say that there's something about this time of year that feels heavy. The festive buzz fades, the evenings are still dark, and suddenly life snaps back into a work-oriented routine.

On the flip side, the pressure to overhaul our health and fitness routines can feel overwhelming. I've learned the hard way that trying to make huge changes at this time of year can cause more harm than good, which is why this January, I'm leaning into small but powerful habits that simply make me feel good.

That's the context behind my decision to try gratitude meditation every day for the past three weeks. Instead of trying to bring more in to my life, I wanted to focus on what was already there, and why I'm so grateful for it. I can be a bit of a negative Nancy at this time of year, so if a simple gratitude meditation could swing the pendulum in the opposite direction, then I was all for it.

Gratitude meditation is one of those practices that sounds almost too simple at first - a gentle pause to reflect on what’s good, even when things feel hard. But there's actually some pretty interesting science that suggests it can help shift our mindset, ease stress, and improve emotional wellbeing over time. More on that later.

After making a promise to myself to really give this a go, I'm proud to say that I've practised gratitude meditation consistently for three weeks now. What I didn’t expect was just how comforting the process would feel - or how those few quiet minutes would start to ripple out into the rest of my day.

Keep scrolling to find out all the juicy details of my new favourite wellness habit. And if you're keen for more meditation content, check out MC UK's other Health Writers giving it a go, from trying a five-minute meditation every day, to trying TikTok's guided meditations. We've also rounded up the best five-minute meditations for boosting calm, too.

I Tried Gratitude Meditation Every Day For 3 Weeks - and It's Been a Transformative Act Of Self-Care

What is gratitude meditation?

Gratitude meditation is pretty much what it says on the tin: a meditation practice focused on feelings of gratitude and appreciation. I asked Ciara McGinley, meditation teacher at Finding Quiet, to share a little more detail.

"Gratitude meditation is simply about cultivating a sense of gratitude and appreciation within - for the good things in your life, no matter how big or small," she explains.

"You might focus on something specific - e.g. your morning coffee, or a person who has supported you through a difficult situation - or you might keep things more open and instead let feelings of gratitude arise naturally without any specific focus."

If you've been stuck in a negative mindset lately - which, let's be honest, is only too easy at this time of year - gratitude meditation can be a powerful way to shift your perspective.

What are the benefits of gratitude meditation?

The benefits of gratitude meditation pretty much speak for themselves. Who wouldn't want to focus on the things that make them feel good about their life after all?

But I wanted to get into the nitty-gritty of this and find out what (if any) the proven benefits of gratitude meditation are. Turns out, there are quite a few.

1. It can increase positive emotions

Experiencing "negative" feelings (think: sadness, anger, frustration, anxiety) is a part of life. But of course, the desire to dial these emotions down - and amp up the emotions that make us feel good - is only natural.

A study back in 2004 explored the impact of heartfelt positive emotions, with a specific focus on appreciation. The authors found that gratitude-focused techniques can help people sustain states of appreciation and other positive emotions over time.

In short, gratitude meditations help us feel good in a healthy, sustainable way. I'm sold.

2. It helps reduce anxiety and depression

If you're looking for ways to combat feelings of anxiety or depression, meditation can be a powerful addition to your toolkit. And there's concrete evidence that gratitude meditation can be particularly effective in this area.

This systematic review of 64 randomised clinical trials found that gratitude interventions (including meditative and reflective practices) were associated with fewer symptoms of anxiety and depression. The conclusion? Gratitude meditation can and should be used as a therapeutic complement for treating these symptoms.

Nicci Roscoe, holistic health and wellbeing practitioner, and author of Micro Meditation, summarises this nicely: "If life is overwhelming, a simple, short and meaningful two-minute gratitude meditation can seriously help. You'll shift your perspective and refresh your outlook on life."

3. It can increase life satisfaction

As our sense of gratitude goes up, so too does our life satisfaction. And who doesn't want that, really?

The proof is in the pudding: this study from 2015 reports that higher levels of gratitude were associated with increased self-esteem and stronger social support networks, both of which contributed to greater life satisfaction.

"This kind of research suggests that regular gratitude meditation can support emotional balance and resilience," Veena Ugargol, Psychotherapist & Yoga Therapist at MoreYoga, concludes. "It literally reinforces neural pathways in the brain linked to wellbeing."

My review of trying gratitude meditation every day for three weeks

Week one

Armed with all this knowledge on the benefits of gratitude meditation, I'm only too eager to start practising. I turn to Headspace - a paid subscription app I’ve had for almost a year now, and genuinely one of the best investments I’ve made for my wellbeing. There’s no shortage of choice when it comes to gratitude practices on the app, either: everything from a gratitude body scan and everyday gratitude sessions to a holiday-themed gratitude meditation, which felt particularly apt for the time of year. I decide to kick things off with the 10-day appreciation course.

As a side note, there are plenty of other ways to try gratitude meditation - Calm, YouTube, and Spotify all have solid options - but Headspace works for me.

I've done a lot of first-person health experiments now, and it's rare that I start to feel the benefits instantly. And yet, after my first gratitude meditation practice, I notice a shift. Each session leaves me feeling lighter, calmer, and oddly comforted. There’s a warm, fuzzy feeling that lingers even after the meditation ends - exactly the emotional response I was hoping for after reading the research.

That said, it’s not always seamless. Some days, the gratitude feels effortless; on others, it feels a little forced. McGinley’s advice helped here: "notice what happens as you think about the people, experiences, or things you’re grateful for - any warmth, softening, or sense of ease in the body. And if you don’t feel anything? That’s okay. The practice isn’t about mentally listing gratitudes like a to-do list, but gently shifting towards experiencing them."

That reassurance helped me take the pressure off and focus more on the feeling of gratitude rather than the thoughts around it. It's a little hard to explain, but you'll understand what I mean if you give it a go yourself.

Weeks two and three

By weeks two and three, something subtle but important starts to change. I'm still feeling the benefits immediately after each session, but the sense of appreciation is beginning to spill over into the rest of my day.

For instance, as the festive period draws to a close, I’d usually fixate on the sadness of it being over, paired with the familiar resistance to slipping back into work mode. This time, I noticed myself choosing a different focus. Instead of dwelling on what was ending, I felt genuinely grateful that I’d had such a lovely break and the chance to spend time with people I love.

That’s not to say the practice suddenly becomes perfect. My mind still wanders - a lot - and it feels as though I'm constantly guiding myself back to the gratitude focus. This is where Headspace really shines for me: the teachers offer just enough reminders to keep you anchored without pulling you out of the experience.

By the end of the three weeks, gratitude meditation hasn’t turned me into a relentlessly positive person - but it has helped me meet everyday moments with a little more softness, perspective, and appreciation.

Beyond that, I'm proud of myself for sitting to meditate every day for three weeks - carving time out for ourselves is no easy feat, especially at this time of year. That in itself feels like a pretty meaningful win.

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Today, most of us are at least vaguely interested in longevity, in the sense that we’d quite like to live well for as long as possible. The pandemic brought our own mortality into sharp focus, while the growing field of preventative health has opened our eyes to the many ways we can support body and mind through diet, movement and lifestyle tweaks.

But far fewer of us would describe ourselves as biohackers. Until recently, the term has strayed uncomfortably close to extremism: the domain of ultra-wealthy, hyper-optimised early tech adopters who run their lives by algorithms and biomarkers. Bryan Johnson is perhaps the most visible example. His dating criteria, which he openly shares in his Netflix documentary Don’t Die, reportedly includes an 11 am dinner, an 8.30 pm bedtime, no small talk and only scheduled sex. In his world, anything that interferes with self-optimisation is expendable.

As we head into 2026, though, the do-it-yourself approach to lifespan is undergoing something of a rebrand. A new wave of community-led spaces, from contrast therapy clubs to private members’ wellness clinics, is taking a more accessible, less dogmatic approach to biohacking. Crucially, they’re beginning to acknowledge a pillar of longevity that hyper-individualism has largely overlooked: social connection.

It’s a significant shift. Loneliness, now at epidemic levels globally, is linked to an estimated 100 deaths per hour, according to the World Health Organisation. By contrast, strong social ties are associated with lower inflammation and a reduced risk of heart disease, stroke, diabetes and cognitive decline. In short, our health doesn’t exist in isolation.

Which is why UNBOUND caught my attention. Opening in Shoreditch in February 2026, the preventative health studio is built on the belief that physical, mental and social health are inseparable. And unlike other longevity tests I’ve taken in the name of journalism, UNBOUND doesn’t just deliver a deluge of data. Instead, it promises a practical, crucially social roadmap to help us make positive, realistic changes, supported by a calendar of events and community touchpoints.

Intrigued, I stepped inside ahead of its official opening to find out whether this buzzy new studio could live up to its promise to redefine longevity. If you’re interested in further ways to age well, take a scroll through our guides to the best longevity exercises, blue zone living and how to improve your musclespan.

I Took A Preventive Health Test, With A Difference - Here's What I Discovered About The Secret To Social Wellbeing

What does UNBOUND’s preventative health testing actually involve?

At first glance, UNBOUND’s preventative health testing looks familiar. Like many modern clinics, the focus is on spotting potential issues early and supporting long-term health, rather than waiting to treat illness once it appears. But the experience begins well before you step inside the studio.

Ahead of your appointment, you’re asked to complete a detailed questionnaire covering everything from sleep quality and anxiety levels to lifestyle habits. Notably, it also asks about your social connections - your sense of community, support and belonging - setting the tone for UNBOUND’s more holistic approach from the outset.

“We test ‘connectedness’ because we know that long-term outcomes are driven by community, not just chemistry,” explains Dr Elliott Roy-Highley, medical director at UNBOUND. “Our health is not merely the result of internal cellular mechanics, but an emergent property of social integration, purpose, and communal regulation.”

There’s solid evidence to back this up. The Harvard Study of Adult Development, for instance, found that relationship satisfaction at age 50 was a better predictor of physical health at age 80 than cholesterol levels.

That’s not to say the physiological metrics don’t matter. You’ll still undergo blood pressure, height and weight measurements, alongside blood tests that allow UNBOUND’s doctors to build a picture of your internal health. These assess markers, including heart and kidney function, as well as nutrient levels such as vitamin D and B12.

From there, the focus shifts to physical capability. A series of short, explosive movements on force plates, combined with grip strength testing and a light treadmill jog, are designed to assess strength, power, stability and cardiovascular health, offering insight into how your body performs day to day, not just on paper.

Before the session wraps, there’s a guided meditation inviting you to reflect on your current challenges, limiting beliefs and health goals. This more introspective element is one of the clearest points of difference from other longevity tests I’ve tried, helping to ground UNBOUND’s insights in lived experience rather than data alone.

Still, this is only the starting point. The real work begins with the personalised report you receive around a week later, where numbers are translated into context and clear next steps, including recommendations for exercise, nutrition and community events, many of which can be accessed via the UNBOUND app.

What are the benefits of a community-first approach to preventative health?

The importance of social connection to human survival is well-established, which makes its omission from much of the longevity conversation all the more striking. But as health psychologist Dr Ravi Gill explains, there’s a reason it’s been sidelined.

“Social wellbeing doesn’t ‘fit’ the culture or economics of optimisation,” she says. “It’s relational, slow-paced and emotionally demanding, which doesn’t fit biohacking’s prioritisation of the individual, measurable and controllable.”

Leslie Kenny, longevity expert and co-founder of The Oxford Longevity Project, agrees. “Social health is harder to measure, commodify or “hack” the way you would a computer system,” she explains. And yet “the most robust evidence from centenarian communities shows that longevity emerges not from isolation or perfection, but from participation in family, neighbourhoods, and shared purpose.”

Both experts point to a landmark 2015 meta-analysis by Professor Julianne Holt-Lunstad, which found that strong social connections increase survival by up to 50%, while social isolation and loneliness raise the risk of premature mortality by around 26 to 32%.

“Social integration is crucial for survival,” says Dr Gill, who points to further research showing that interaction with others is necessary for healthy reasoning, memory and resilience to physical and mental illness.

Cognitive psychology expert Natalie Mackenzie echoes this. “Being around others, particularly those who make us feel good, keeps confidence high and communication skills sharp. Conversations, debates, shared laughter, quizzes and everyday social problem solving all help to keep our brain cells firing.”Importantly, she adds that the quality of our social environment matters. “Supportive, uplifting communities help regulate stress and support healthy brain chemistry, while chronically negative environments can do the opposite, increasing stress hormones and impairing cognitive function,” she says.

Ultimately, “a strong sense of community supports almost every pillar of healthy ageing,” concludes Kenny. “In the world’s longevity hotspots, healthspan isn’t driven by self-optimisation, but by a sense of belonging, along with the pillars of good food, sleep and movement and low stress. Health isn’t something we engineer alone, but that we co-create with others.”

Who would UNBOUND’s preventative health testing work best for?

UNBOUND is clear that its preventative health testing isn’t designed solely for die-hard wellness devotees. With a coffee shop in place of a traditional waiting room, and a back space that will regularly transform into an event venue for DJ sets, breathwork sessions, art exhibitions and panel talks, the studio positions itself as much as a cultural hub as a clinic.

Crucially, the recommendations are tailored to the individual who walks through the door. Whether that’s a parent running on little sleep or a touring musician juggling irregular schedules, the aim is to offer guidance that feels realistic and achievable, rather than prescriptive, making meaningful progress towards long-term health accessible to a broad range of people.

That said, UNBOUND won’t be for everyone. The value of the insights ultimately depends on how willing someone is to engage with the recommendations, regardless of how strong the community offering may be. The testing is best suited to those looking to make tangible improvements to their overall health and who are open to doing so alongside others.

It’s also not currently suitable for those who are pregnant, breastfeeding or less than six months postpartum, those with unstable chronic health conditions or with acute, undiagnosed symptoms.

For now, geography is also a factor. With events largely centred around London, living in or near the capital makes it easier to fully engage with what UNBOUND offers. However, with plans to expand into other major UK and international cities, wider accessibility may not be far off.

I stepped inside UNBOUND to discover how community could improve my health - what I discovered surprised me

Arrival and check in

On the day of my appointment, I’m surprised by how nervous I feel. I’ve never been great with blood tests (a couple of fainting incidents will do that), but there’s also something inherently confronting about medical testing. Despite wanting answers, I can’t quite shake that small, unhelpful voice wondering what they might uncover.

Thankfully, I’m soon set at ease. On the train to Old Street (UNBOUND is around a ten-minute walk from the tube station), I complete the pre-test questionnaire. It takes around 15 minutes and is far more thoughtful than a tick-box exercise, covering everything from sleep and stress to movement, relationships and mindset. My advice? Do it somewhere quiet and give yourself time to reflect - your honesty directly shapes the accuracy of your final report. I also wish I’d paid closer attention to my sleep and stress levels in the fortnight beforehand. Without that awareness, I find myself second-guessing whether I’m exaggerating my restless nights.

UNBOUND itself sits on a quiet side street, moments from the buzz of the Shoreditch Triangle. Step inside, though, and you’d never guess it’s a health clinic. Instead of a sterile waiting room, I’m greeted by an achingly cool East London coffee space: warm wood panelling, typographic prints and punctuations of greenery, coming together in a modernist blend of warmth and functionality. There are even plug sockets handily placed by most tables, which, while not the most glamorous detail, are an underrated luxury, especially for anyone in the London freelance community.

Of course, none of this is an accident. UNBOUND’s ethos centres on physical, mental and social health, and the space is designed to make you want to linger. Everything behind the counter, from matcha to cacao, has been reviewed and approved by the in-house doctors, while just beyond the café sits a spa-like bathroom with a sauna and ice bath, bookable by members when they need a moment of R&R.

The tests

When it’s time for my tests, I’m met by Dr Elliott Roy-Highley, UNBOUND’s Medical Director, who’ll be analysing my results, alongside wellness specialist Katie Zolcinski, a former nurse who’ll be taking me through the testing itself.

What stands out immediately is their energy: it’s warm, relaxed and relatable. I have endless respect for the NHS, but I’ve lost count of the times I’ve left medical appointments feeling rushed or dismissed. Here, that couldn’t be further from the case. They’re already aware of my tendency to faint, so Katie quickly reclines the chair and reassures me we can take everything at my pace, while Elliott is on standby with jelly babies for a post-test sugar boost (proof that no task is beneath him). The blood tests themselves are swift and, thanks to Katie’s steady hand, over almost before I register them.

Next comes the physical testing: counter-movement jumps, single-leg balance, grip strength and a gentle treadmill jog to assess my pVO₂ max. None of it feels intimidating or overly technical, which makes the whole experience feel accessible, even if you don’t consider yourself particularly into fitness.

The final stage is the most unexpected, and honestly, the hardest. It involves a short mindfulness session followed by a written exercise addressed to my future self, completed alone in a private cushioned booth. It’s designed to surface limiting beliefs and clarify goals for the year ahead. Speaking to myself with compassion doesn’t come naturally (a very British trait), but as Elliott later explains, consciously articulating who we want to become, and what’s holding us back, taps into neuroplasticity, the brain’s ability to rewire itself. In other words, how can we fundamentally change our approach to life?

The results

Just over a week later, my results landed in my inbox. Logging into my secure online dashboard, I’m met with a detailed breakdown of my health across three pillars: Vitals (how well my organs and systems are functioning), Resilience (my physical capacity for movement), and Repair (how effectively I’m balancing energy output and recovery, particularly under stress).

What sets UNBOUND apart is how clearly the data is explained. Each section is accompanied by notes from Dr Elliott that translate the numbers into plain English, with genuinely actionable advice that’s refreshingly free from jargon or alarmist language.

At the end, there’s a concise summary of the three most impactful changes I can make, all tailored to my circumstances and medical history. The recommendations feel genuinely achievable, rather than the kind that get mentally filed under sounds good, probably won’t happen.

Loneliness and social connection don’t flag as major concerns for me, so my plan focuses more on addressing nutritional gaps (hello, Vitamin D) and improving my sleep, which often takes a hit thanks to a very busy mind. Dr Elliott suggests a digital sunset routine, which involves setting my phone in another room and taking my brain on a “mental walk”, rather than adding yet another supplement to the mix.

For those who do score higher on loneliness metrics, UNBOUND offers personalised community interventions, alongside the science explaining why they matter. Anyone, regardless of their report, can access the wider programme of events, from Pilates and run clubs to vision-boarding workshops, as well as Circles, a member chat feature connecting people with similar goals.

And then there’s the café. Because yes, UNBOUND is also about to become my new favourite place to work. I’d return for the coconut maple matcha alone - and as a matcha sceptic, that’s saying something.

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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.

Another year, another 365 days of wellness being firmly cemented as a mainstay. Millions of women globally continued to embrace low-impact Pilates workouts in 2025, with hybrid fitness competition Hyrox going from strength to strength and longevity treatments soaring to global attention. In July, the Lionesses made history, winning their second consecutive Euros, and shortly afterwards, the women's Red Roses team won the World Cup, too.

Sure, there have been fad diets and Ozempic headlines - GLP-1s have also dominated the mainstream media this year - but there's also been an uptick in the number of women moving in spaces that feel inclusive and safe, Government strategy announcements to improve women's healthcare and tackle inequalities, and steps forward for Women in Sport (our award-winning cover with sporting legend and cultural icon Ilona Maher being one of them).

All of this to say - it's been a great year to be a woman in wellness. Which is why, below, we've asked some of our go-to experts for their wellness learning of the year. From top nutritionists, to record-smashing athletes, to globally-renowned therapists, we've picked the brains of those at the very top of their wellness game for the small tweaks they've made that could positively impact your lives, too.

Ready to make 2026 your healthiest and happiest year yet? Read on. Happy New Year, from the entire MC UK team, and thanks to every single one of you who's read our wellness content this year. Don't sleep on our 2026 wellness trends report, or explainers on goal setting and mental endurance, while you're at it.

1. Caroline Idiens, personal trainer and founder of Caroline's Circuits

Wellness learning of the year? "My top wellness lesson for 2025 is committing to just ten minutes of daily mobility. Do it first thing in the morning before the to-do list takes over, even if you’re not in the mood - it will change your mindset for the whole day."

2. Rhian Stephenson, nutritionist, naturopath and founder of ARTAH

Wellness learning of the year? "Foundational habits will always outperform perfectionism and quick fixes. By consistently prioritising protein and fibre, leaning into habits like eating earlier and batch cooking, staying consistent with my supplements and prioritising recovery, I’ve really noticed how much my health is driven by small, intentional behaviours rather than dramatic overhauls. The constant themes of my year have been discipline and adaptability: recalibrating around kids, business demands, and navigating through injuries and the loss of a parent, yet still finding ways to support my biology so I can show up. This year in particular highlighted how much discipline around movement, nutrition and self-care actually creates more mental space and energy for me. Without discipline, we need to rely on moods and daily motivation - which is far more difficult."

3. Adrienne Adhami, leading wellbeing expert, writer, and co-host of the Modern Wellness Podcast

Wellness learning of the year? "This year, I stopped drinking coffee. I loved the ritual of a morning flat white, but it always left me feeling wired. Coffee delivers a fast hit of caffeine, so I switched to matcha or Japanese kukicha tea, which offer a slower, steadier release. I felt the difference almost immediately, calmer energy, better focus, and my skin has never looked better. The lesson? We all tolerate things differently, so it’s worth paying attention to what actually works for you."

4. Philly Bowden, British long distance runner, GB international athlete, coach, and content creator

Wellness learning of the year? "One of the biggest things I’m taking away from 2025, after experiencing my first major injury of my career, is that your body is in charge. As much as we want to be able to Google our way out of a health problem, spend our way to fix it, or read everything to predict how long healing will take, your body is on its own timeline. I’ve learned that sometimes the answer to “how long until I’m back and my knee is healed” is “as long as it needs”. That can be a hard pill to swallow, but I’ve learned that listening to my body now, and respecting the timeline it’s giving me, is going to give me many more years of running to come."

5. Dr Ashwin Soni, qualified UK and US-trained Plastic and Reconstructive Surgeon and founder of The Soni Clinic

Wellness learning of the year? “Wellness in 2025 has been the year of collagen stimulation in the skin. We are all doing everything to boost our collagen reserves, and my top tip, besides injectables, is innovative collagen-stimulating peptides in skincare. They have enhanced my skin significantly this year, and have complemented injectables to perfection!"

6. Sara Kuburic, therapist, existential analyst, and author

Wellness learning of the year? "This year taught me that life is too short to play it safe. The fear of being embarrassed, cringy, or failing becomes irrational when we remember that we only have one life and it is our job to use it to its full extent."

7. Tatyana Heard, Red Roses rugby player and British Beauty Council ambassador

Wellness lesson of the year? "My top wellness learning of the year has to be how transformative the sauna can be. I've made it a part of my daily routine and, what started as a recovery tool for training has become essential for my overall wellbeing. It helps me reduce stress and consistently sets me up for a great night’s sleep.”

8. Dr Megan Rossi, renowned gut health scientist, best-selling author, and the founder of The Gut Health Doctor, The Gut Health Clinic, Bio&Me and SMART STRAINS

Wellness learning of the year? “Ridiculous as it may sound, even as a dietitian, I was meticulous about checking food labels, yet for years I didn’t look beyond the ‘active ingredients’ on supplement labels. That changed following findings from our clinical trial at King’s College London this year, which highlighted that certain additives may place an unnecessary burden on the gut. When I began reviewing supplements more closely, I was genuinely surprised. Many products marketed as ‘gut-supporting’ contain ingredients that don’t align with fundamental gut health principles.”

9. Lilly Sabri, Founder of the Fitness App, LEAN with Lilly, and one of the world's biggest fitness YouTubers

Wellness learning of the year? "Sometimes when things feel like they are falling apart, they are actually falling into place. This has been one of the hardest years of my life, but stepping into 2026, I now know that when things seem like they are falling apart, it’s actually an opportunity to rewrite your future the way that you want it to look. Remember that "the messy middle" of the life transition is actually an opportunity, and it’s where the most growth takes place."

10. Sarah Bradden, renowned cosmetic acupuncturist and founder of The Bradden Method

Wellness learning of the year? "This year has reminded me that the nervous system sits at the centre of everything. You can eat perfectly and exercise daily, but if your system is stuck in survival mode, the body cannot heal, regulate hormones or truly thrive. My biggest wellness lesson is that real health comes from working inside out. Supporting the nervous system, digestion, breath and emotional load creates visible change in energy, resilience, skin and long term wellbeing. Regulation is the new optimisation."

11. Lottie Murphy, Pilates instructor and founder of LMP Pilates Virtual Studio and app

Wellness learning of the year? “In 2025, I’ve learnt that building a meaningful life and business doesn’t always mean being busier or louder or more “visible”. It means aligning with who you truly are, being more selective and making choices that support a steady sustainable rhythm of life. I want to be teaching Pilates and running my business for a long time because what a gorgeous way to spend life, helping people move and feel a bit better in mind and body."

"On a more personal level, it’s probably been the slowest and softest I’ve ever approached exercise and fitness. I intended to start running again and that didn’t really take off, I went for some swims at the lido with the hope of that becoming a thing, it didn’t, so I kept finding myself on my mat choosing to do grounding Pilates, stretching, moving, breathing. We experienced a lot of loss this year having 2 miscarriages, it’s taught me that actually in many ways we aren’t in control of what destiny intends for us. Some things in life are unfair and unexplainable but all we can do is trust the timing and appreciate all we have. I feel very lucky indeed.”

12. Kayla Jeter, Run Coach, Athlete Mental Health Specialist and Digital Creator 

Wellness learning of the year? "2025 was the year I learned the importance of defining success by my own terms. This year, I turned 35 years old. I’m not married, I don’t have kids, I don’t own a home, and I’m not working towards a C-suite position. By an archaic societal timeline, I’m failing. But it’s a timeline that never included me as a Black woman, so why use it as an achievement gauge?"

"When I reflect on 2025, I see days spent living in alignment with my values, core memories travelling the world, empowering moments rewriting what running looks like and who the sport is for, and precious time with my family and friends. No perfectly plotted plan or cleared path. Rather, an unfolding at a divine timing. This was the year I quieted the fear of failure imposed on me and boldly stepped towards a life that had been waiting for me all along."

13. Ally Head, award-winning Health Editor and Boston Qualifying marathon runner

Wellness learning of the year? "This year taught me patience, persistence, and the beauty of belief. I faced my first major injury, which took me out of high-impact exercise for three months at the start of the year. But I've come back fitter, faster, and stronger than I ever could have imagined, and with a far more resilient mindset. You get one body and one life - trusting in the process and believing your day will come will get you far."

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What a year it’s been for wellness, huh? As the Senior Health Editor here at Marie Claire UK, and a firm believer in preventative, holistic health habits that make you feel your best, I can’t quite believe the growth I’ve seen in the last year.

Rewind to ten years ago, when I first started my journalism career at Women’s Health magazine, and the focus was undoubtedly on aesthetics - calories in vs calories out, which workout would burn the most fat, and how much we could push our bodies to look the smallest. Even come 2020, when I joined MC UK as their first-ever dedicated Health Editor, the nation’s understanding of health as one of our most precious assets was only starting to take root. Largely influenced by Covid-19 and the nationwide lockdowns, the tragedy forced us to assess just how vital looking after ourselves is, not to mention how much better our lives are when we’re actively investing in our bodies and minds.

Need more convincing? The stats do the talking. Reports from the Global Wellness Institute (GWI) valued the wellness industry at $6.8 trillion in 2024, with projections placing it at around $7.3 trillion for 2025 and exceeding $10 trillion by 2029. This staggering growth isn’t to be ignored, and is largely, according to the experts, being driven by a keen consumer interest in preventative health, mental wellness, and healthy ageing.

But back to the year just passed, and my predictions for the year ahead. Perhaps unsurprisingly, Pilates was the most popular workout of the year for the second year in a row, as per ClassPass stats. Strength training, boosted by a seemingly unwavering interest in the likes of Hyrox and CrossFit, came in second, with yoga a comfortable third. Not forgetting the undeniable and ever-growing boom in interest in running in 2025 - I’d bet my bottom dollar that every single one of you reading this article knows someone who’s run a marathon this year, something that even a few years ago was considered a niche hobby of those willing to push themselves the extra mile. (Although, as a runner myself, I can’t lie - seeing so many fall in love with the sport globally has been a standout highlight).

It’s also difficult to ignore the way both GLP-1s and Ozempic have dominated headlines this year. Forecasts from J.P. Morgan and UBS now estimate as many as 40 million GLP-1 users by 2029, with as many as 30 million in the U.S. alone by 2030. While the controversial fat loss drug has helped many worldwide lose weight and regulate their blood sugar levels, it's also sparked global debate over long-term effects, the need for lifelong treatment, and affordability.

But it wasn't just about fat loss jabs. There were some unforgettable sporting achievements, too - the England Women’s Football team stormed to victory and won their second consecutive Euros, making history and giving young girls across the nation overnight role models, as a result. Meanwhile, in August, the Red Roses won the Rugby World Cup for the first time in eleven years, rounding off an undeniably unforgettable year for women in sport.

Keen to read more about what's in store for the world of wellness in 2026? I have the pleasure of talking to top industry experts day in, day out as part of this job, and am constantly picking their brains about what's next. Trust me on this one - you'll see the below everywhere next year.

Trust me, I’ve worked in the industry for ten years - 13 wellness trends that’ll soar in 2026

1. Preventative healthcare and seeking wellness solutions to live better for longer will soar

Did you know? The UK health check-up market is projected to reach around $4.42 billion by 2033, according to data from Novaone Advisor, with at-home health tests, blood kits, and microbiome checks soaring in popularity in recent months.

This is in part due to technological advancements, but also due to an increased focus on proactive and preventative health behaviours, shares April Preston, Global Product Director at Holland & Barrett. “More people are choosing to care for their bodies now, and with greater access to health data, wearable technology and personalised insights, people are more aware than ever of how daily habits influence long-term wellbeing."

People are taking control of their health earlier in life, placing a renewed focus on preventative over reactive care. She goes on: “Consumers no longer accept generic advice; they want insights tailored uniquely to them. With greater access to health data, wearable technology and personalised insights, people are more aware than ever of how daily habits influence long-term wellbeing and the next generation of wellness is set to be defined by a powerful sense of control over long-term health, one where staying well is seen not as a quick fix, but as an ongoing investment in a healthier future.”

We've seen the likes of fitness trackers and wearables WHOOP, Oura, Garmin, and more, go from strength to strength this year, with insights on your Heart Rate Variability (HRV), Resting Heart Rate (RHR), respiratory rate, skin temperature, blood oxygen levels and more all now the norm for the 450 million projected to be using them globally.

“Everyone has the power to make wellness a way of life, and this shift shows that health is no longer about short-term fixes - rather, healthy choices for a healthier future," Preston adds. Nutritional scientist Toral Shah agrees, adding: "The understanding of healthcare is moving from lifespan extension to 'healthspan' optimisation, with metabolic testing and strength training now mainstream consumer priorities. With our health systems overburdened, wearables, home diagnostics, and AI coaching platforms are growing."

2. Brain health will become cemented as a marker of overall wellbeing

Another thing that experts are predicting seeing a sharp rise in interest in in 2026? Brain health. "One in four Holland & Barrett customers feel they don’t know how to look after their brain health at different stages of life," shares Rachel Chatterton, Product Director at Holland & Barrett.

She's predicting an increase in the number of brain-tailored food and drink options in the coming year, from supplements to support cognitive health, to functional food and drinks.

"Cognitive fitness is being powerfully redefined as a priority for every stage of life, with the next wave of nootropics expected to deliver tailored solutions for every decade," she explains.

Key ingredients to keep an eye on for 2026 include Safr’Inside, a premium saffron extract that offers a gentle yet effective way to naturally support mental wellness, Bacopa Monnieri, a herb which may reduce oxidative and cellular stress, modulate neurotransmitters, and promote healthy brain ageing, and polyphenols, a group of natural plant compounds gaining attention for their potential cognitive benefits.

3. Gut health isn’t going anywhere - and next gen biotics are inbound

Gut health has been steadily growing in interest for the past five years or so, with Tim Spector and the team at Zoe moving the conversation around probiotics, fibre, and how to hit your 30-plant-a-week target.

Consumer interest is only surging, with 2026 expected to see a move past simple biotics to a deeper understanding of how the entire gut ecosystem influences every part of your body. "Science now shows that the body thrives on a symphony of nutrients, rather than a single solution, and knowing your biotics is key," explains Alex Glover, Global Product Formulation Lead at Holland & Barrett.

Glover goes as far as to call the gut "a master regulator of immunity, energy, and more," and predicts that consumer trends will shift toward gut-friendly formats this year. Expect to see products such as fibre blends, prebiotic drinks (which H&B’s are launching in the form of 'High Fibre Sodas' in January) and fermented snacks lining shelves soon.

“Ingredients including acacia, baobab, and Jerusalem artichoke fibre are the ones to watch and look set to shape the next phase of gut-health innovation, as well as Boswellia serrata, which is known to support digestive comfort," Glover concludes.

4. Pilates will go fusion

Let's be honest - Pilates has been the workout of the moment for a few years now, with Reformer studios, hot Pilates spaces, and even wall Pilates classes popping up left, right and centre. Voted as the most popular workout of the year for a second year in a row, ClassPass saw a huge jump in bookings for Reformer from 2023 to '24 (+84%) and 2024 to '25 (+66%).

For 2026, hybrid classes will take centre stage, with physiotherapist at Complete Pilates, Helen O'Leary, predicting new and unique iterations flooding the market (and your local studios). “We'll see more fusion Pilates brands as people link more gym-based exercises or cardio-based machines with the Pilates Reformer," she predicts. "More gyms will open up Reformer spaces, too, adding the workout to their repertoire.”

She also reckons the demand for the best at-home Reformer Pilates machines will drive down the price, making the workout more accessible and affordable for those at home.

5. While quick-fix drugs dominate headlines, others will continue seek out natural, longevity-focused nutrition

GLP-1s have undoubtedly been headline news this year, with a recent KFF poll stating that nearly one in five adults (18%) have taken them. And while the situation is undoubtedly nuanced - murmurs of concern about black market alternatives, malnutrition, and side effects spanning hair loss, muscle loss, and more all circulate - our experts maintain that in the nutrition world, the products people are investing in indicate a move away from quick fixes.

As Daniel Temm, CEO of Puresport and a former professional rugby player, explains: “We’re seeing a real move away from quick fixes – both in the products people use and in how they think about their health more broadly. Wellness has shifted from the grind mentality, where it was all about pushing harder, chasing PBs and numbing pain, to something far more sustainable and long-term.”

The rise in interest in longevity and living for longer has impacted this, he goes on - "that shift has been significant" - with Gen Z consumers driving the change and cementing the interest in longevity-focused nutrition. "They’re far less interested in shortcuts, and far more committed to building habits that help them feel strong, energised and resilient for years to come," he shares.

Next year, expect more people moving away from over-the-counter solutions and short-term hacks, and towards natural performance and recovery solutions they can rely on day to day. "Many are even changing how they spend more generally – drinking less or pulling back on impulse purchases – so they can prioritise products that genuinely support long-term health," he shares.

6. Exercise will continue to be about community and connection, and wellness travel will boom

If 2025 taught us anything, it's that exercise that's fun, community-driven, and rooted in connection is one of the easiest ways to truly make the habit stick. Run clubs, women's football leagues, and competitions like Hyrox are only growing in interest, making movement accessible to all.

2026 will see this continue to expand into holidays, too. I've long been a fan of active breaks - there's nothing quite like returning to work feeling rested and recharged, having learnt a new skill, or having made an all-new set of friends. And Jeff Adams, president of Marathon Tours & Travel, reckons running holidays, retreats, and self-betterment trips will only become more firmly cemented in 2026.

For those of you who aren't familiar, Marathon Tours helped to spark the runcation movement back in 1997 and today, has evolved into one of the fastest-growing wellness trends worldwide. “Forget passive holidays—2026 is all about active escapes that fuel body, mind, and soul," he shares. “I'm predicting the runcation as one of the fastest-growing wellness trends for next year- because where you travel not just to race, but to connect, explore, and recharge. Runners want more than a bib - they crave culture, community, and a sense of purpose. They want structured downtime, goal-driven motivation, and the thrill of discovering the world.”

Interestingly, he believes that women are leading the charge with this trend, adding: “Women runners are driving this growth - fueling demand for experiences that combine fitness, adventure, and empowerment.”

And it won't just be running holidays leading the charge with this trend, either - Sophie Hatton, founder of Reformer Retreats, reckons that restorative, relaxing retreats will continue to help the wellness travel industry boom. “There's a growing demand for deeply restorative experiences in settings where considered design, luxury and holistic practice seamlessly combine. People are looking for architecturally led environments that harmonise, inspire and cultivate a profound sense of calm, and spaces to reconnect, recharge and rediscover your inner equilibrium."

7. Wearable tech will continue to level up

We've touched on how commonplace health tracking devices have become in recent years, but Shah predicts that wearable tech will only continue to boom in '26. “The evolution of wearable technology has transcended basic pedometers, with smart rings and advanced devices now functioning as comprehensive health monitors that continuously measure sleep quality, stress levels, heart rate variability, blood glucose, and recovery metrics," she shares.

I've personally been to many events in the last year where the founders of some of the biggest fit tech companies in the world have shared their plans - and the future looks bright. Think a seamless integration of your health stats into your day-to-day, informing your every move and making minorly inconvenient bouts of ill health, like colds or flu, far easier to predict and ultimately avoid.

She goes on: "This technological shift is transforming daily decision-making, as users increasingly modify their exercise intensity, sleep schedules, stimulant consumption, and work arrangements according to personalised physiological data rather than predetermined routines.” Pretty neat, huh?

8. Wellness stacking will become the norm

Ever heard of wellness stacking? If you haven't, it's worth having on your radar for the year ahead, or so reckons Eloise Skinner, qualified fitness instructor and personal trainer at some of London's biggest clubs and studios, including Third Space. "I'm predicting a rise in wellness stacking this year, where multiple healthy habits are paired in a single routine," she shares.

Already being seen doing the rounds on Instagram and TikTok, wellness stacking makes sticking to new habits that bit easier, pairing them with something you already do day-to-day. Think: doing your stretches while brushing your teeth, meditating while you're waiting for the kettle to boil in the morning, or drinking a glass of water as soon as you turn your alarm off in the morning. Simple, actionable stacks are the most effective way forward here, and promise to boost quality of life without adding hours to your day that you may not have.

"These types of wellness combinations fit well with the multidimensional nature of wellness - targeting body, mind, emotions, energy levels, nutrition, sleep, and so on - as well as leaning into the expanding length of time that people spend on wellness each day," she explains.

9. As will identifying our period as the fifth vital sign

Did you know? The menstrual cycle is already recognised by the American College of Obstetricians and Gynaecologists as the ‘fifth vital sign.'

And Justyna Strzeszynska, founder of Joii, an AI-powered platform revolutionising period care, reckons that we'll see an even deeper shift in this awareness in 2026. "I believe menstrual blood will become a measurable biomarker, and that for the first time in history, women will be able to track objective data from their periods, including volume, clot size and colour changes."

This would be in the same way that we track steps, sleep, glucose or heart rate, and would not only empower women globally, but also cement menstrual blood as a powerful and personalised health metric that gives women early insight into what's happening in their body. “In 2026, using your period as a health data point will become completely normal instead of being hidden or dismissed," she goes on.

It has the power to revolutionise the lives of women living with fibroids, endometriosis, anaemia or hormonal imbalances, as heavy menstrual bleeding is one of the earliest indicators of these conditions, yet women today are still asked to guess their flow using subjective charts from the 1990s. "Menstrual blood carries real clinical information, and advances in digital imaging and AI are finally making this objective," she explains.

10. Nervous system regulation will take precedence in people’s day-to-day

Nancy Trueman, sound practitioner, yoga teacher and owner of True North Studio in London, has long been a fan of nervous system regulation - and is encouraged to notice it being on more people's radars. “Nervous system regulation is rising because stress has become chronic rather than occasional," she shares. "In my work with sound meditation, I see how many people are living in an almost constant state of fight or flight, which affects everything from sleep, digestion and emotional balance. Sound healing, breath-work and gentle movement work directly with the nervous system, helping the body feel safe enough to slow down and reset."

For next year, she predicts the focus shifting from switching off occasionally to integrating nervous system regulation into everyday life. Rather than getting a one-off massage or relying on intermittent moments of relaxation, people will continue to incorporate simple, repeatable practices like sound healing, gentle yoga, reiki and breath-work that support regulation throughout the day, she shares.

Tori Lutz, Spinal Energetics Practitioner, agrees and adds: “This trend reflects a broader recognition of how psychological states can influence physical wellbeing and vice versa. This understanding has been incredibly important in my own life. After navigating anxiety for over twenty years, exploring the mind–body connection and the role of the nervous system created profound change for me and ultimately inspired me to support others with nervous system–regulating tools."

She goes on: "One modality gaining traction is Spinal Energetics, which helps your body return to a more balanced state and reconnect with your natural, authentic way of being, and other approaches like Trauma Release Exercises (TRE), Emotional Freedom Techniques (EFT), and Breathwork also help us connect with the body and subconscious mind to create real transformation in our lives."

By releasing what the body has been holding, incomplete emotional responses can finally be resolved. This helps the nervous system shift out of fight-or-flight and into a more balanced, regulated state. Over time, our nervous system capacity expands, improving our ability to meet everyday stressors with more ease and resilience.

11. GLP-1 drugs will quietly rewrite how the nation snacks - and moves

With millions around the globe now turning to insulin-regulating medications, which in turn impact appetite and help curb obesity numbers, Damian Soong, CEO and co-founder of Form Nutrition, predicts that the way the nation snacks will change in the coming years.

“As more people adopt GLP-1 medications, calorie-dense impulse foods will be the first behaviours to shift," he shares. "Users report earlier satiety, reduced cravings and far less grazing, which quietly reshapes the £20 billion UK snacking market. The winners? Likely products that are portion-controlled, high-protein and genuinely functional. 2026 could see protein bars move from post-workout emergency to everyday essential as people look for smaller, nutrient-dense snacks that align with GLP-1 eating patterns.”

12. Low impact will continue to reign

According to PureGym's annual Fitness Report and Google Trends data, low-impact workouts that you can do from home and sans equipment are already trending up for next year.

Search for the newly viral "Japanese walking" was up +2968% from 2024 to 2025, with walking yoga +2414%, the plank hover +967%, and Nord Pilates +750%

Virtual fitness challenges are also rising in interest, +177% in the same time period. People are actively seeking out and engaging with sports that don't excessively stress the joints, don't require hefty or expensive equipment or gym memberships, and can be done from home.

13. Fundamentals will come out tops

Last but by no means least, Soong also predicts a rise in interest in the boring, fundamental basics that underpin our wellness each and every day. "Sleep, digestion, stress and training will become the real wellness status symbols - after years of hacks and extremes, consumers are gravitating toward foundational routines, consistent sleep, gut health, and daily movement," he shares.

"These 'boring basics' are quietly becoming the new prestige in wellness - it's less about optimisation and bio-hacking, and more about restoring baseline function," he continues.

I recently agreed to join a “work-life balance” podcast and received a list of preparatory questions, the first of which—“What percentage of your life is work compared to parenting?”—immediately flummoxed me. Because all of it is work, isn’t it? I don’t mean to sound martyr-like—I’ve always loved work, both the home and the paid kind (not every minute of it, obviously, but the invincible feeling of good days, which galvanise against the inevitable incapable/irritated/hungover ones)—but the unequivocal fact that parenting is working and working is parenting somehow goes unreported. I’ve always been irked by the phrase “working mother” versus whatever the opposite is, because parenting is as mind-bendingly complicated as it is wonderful. Think of the energy that goes into teaching children how to relax without numbing out in front of a screen these days—intelligent parenting is as critically important as anything that happens in any workplace, and can feel just as arduous. And never does this truth feel more acute than over Christmas.

Interviewing more than 200 parents for my book, Leaving The Ladder Down, I discovered a spectrum of strategies to handle holidays when you’re a professionally employed parent. Some women are painstakingly organised; experience convincing them that buying presents months in advance is the only way to enjoy it (and avoid last-minute panics, which invariably amplify cost). In his Desert Island Discs interview, Tim Berners-Lee spoke of the annual “year-clocks” his mother produced, featuring 365 sections covering his family’s every move. Other mothers resent the agonies of preparation and expense that holidays demand, and some of us wing it in a state of by-the-seat-of-our-pants hope.

Personally, I’m a mixture of all the above, depending on the day. I’ve had all the presents wrapped by December 1st; I’ve furiously ignored modern “traditions” (whoever is responsible for Elf on the Shelf should hope to never meet me IRL); and I’m perhaps most guilty of driving myself mad by trying to make everything “perfect”, despite nobody demanding any of the details I tie myself in circles over trying to get right (such as matching outfits my children don’t even remember). But every time they go back to school, I look back on the finely tuned merry dance I have just achieved—a delicately balanced, potentially chaotic construct of playdates, activities and babysitters—and wonder how on earth I did it. Well done, me. Here are a few things I’ve learnt along the way and some tips from some of the 200 women I interviewed for my book.

1. Celebrate the wins

I’m loathe to be prescriptive because it’s illogical, since one person’s fail-safe can so easily feel like someone else’s failure, but self-congratulation is essential if we are to survive—or, better still, thrive—this holiday season. Consider even the most mundane aspects an achievement, no win is too boring to celebrate when they build towards the joyful bigger picture you’re working so hard to create. So applaud yourself at every turn. When a job feels mind-numbingly dull but essential, I mentally tot up how much I’d have to pay somebody else to do it and give myself an imaginary Christmas bonus. It’s remarkably effective as silent self-validation.

2. Replace shame with triumph

Shame so easily muscles in on our parenting experience. You can feel guilty for doing too much (again: see matching outfits) or not enough, depending upon how much sleep you’ve had or what you’ve just seen on Instagram, and it can eat you up inside when you should just be tucking into panettone. Don’t let it win; it helps nobody. You are doing two jobs at once; you are therefore superhuman and deserve all the Christmas cheers.

3. Accept help

Some women go hard on who-does-what; advance-planning meetings with their co-parent ahead of silly season, but time and again observe their meticulous 50–50 plan morphing into Mummy-doing-it-all. It’s key (but also time-consuming) to talk through the implications of every job—in terms of both emotional and physical labour—with whomever you’re attempting to share the load. In his Be A Happier Parent podcast, Alex Trippier explores standard domestic arguments and discovers that they’re often a symptom of simply not understanding the ramifications of every job which, once unearthed, make joyful collaboration far more likely. If formal delegation is too much of a stress, remember that people enjoy helping. The control freak in me wants everybody to stand aside while I swan about getting everything right, but the truth is that a team game means everybody enjoys themselves instead of eggshelling around me as my tension rises. Plus, someone else can then take the blame if the roast potatoes aren’t the right type of crispy.

4. Write a resignation letter—but don’t send it

There are plenty of practical ideas about how to make life easier on yourself as a working parent—freeing you up to enjoy the experience more—one of my favourites came from a private equity executive and mother of three: “I have a number of resignation emails in my draft folder because there have been times I wanted to jack it in, but I’ve never been pushed to the point of actually sending one. Typing one makes me feel oddly better: [it] reminds me I’m in control of it all, really. I never type anything in the address field; they just sit in my draft items alongside the Christmas lists and various other helpful things.”

5. Admit that it is ok to do less

Sometimes it really does come down to doing less. I was whingeing about time poverty to my friend Susie before Christmas one year, and she told me—as only a girlfriend who’s known you since before training bras can—that I was being neurotic. “You have two primary-school-aged children at home, and it’s almost Christmas,” she said. “If you still worked in an office, you’d have booked this time off. Maybe apply the same logic?” So I put the laptop down for the holidays and picked it up again afterwards with more enthusiasm than I’d had for weeks.

6. Be realistic about what you actually want

Don’t go to the party you’re dreading. This year, I’m recovering from surgery, which has forced me to go easy on myself and means I’m only going to parties I’m genuinely looking forward to, forfeiting others for a present-wrapping sesh with a Christmas-scented candle and Netflix. It’s allowed me to get more work done, rest more, and see the people who really make me feel good.

7. Reframe your thinking

Journalist Kate Reardon reminds herself that she “gets” to go to work, rather than “having to go”—“rather like getting to go to the dentist rather than having to go, because wouldn’t life be shit if you couldn’t go to the dentist.” It’s a helpful way to remember why you’re doing everything you do, and why some things should fall by the wayside. Putting yourself first is as much a gift to your children as it is to yourself, too, since it means you’re nicer to them. “I learned to reframe these things to understand there’s a downstream benefit to my kids,” adds entrepreneur and investor Leila Zegna.

Leaving the Ladder Down: How to Combine Career and Motherhood, from the Women Who’ve Done it by Dolly Jones is published by 4th Estate, out now.

Consistency is a key component for achieving any goal, but if you find it particularly challenging to stick to a training routine at this time of year, let us reassure you that it’s completely OK to switch things up every now and then. Statistics show that 48% of Brits find it harder to stick to their normal training routine during winter, understandably citing busy schedules, poor weather, frosty temperatures and reduced daylight as reasons for their reduced activity, while 61% stop exercising altogether.

Additionally, data released by Sport England last year revealed that almost three-quarters of women - 72% - alter their outdoor activity routines during winter due to safety concerns. Evidently, the seasonal shift facilitates a collective change in behaviour where exercise habits are concerned. If you feel called to rest during this time, we hope you feel empowered to. If you’re looking for a little motivation to maintain movement during winter, however, a simple challenge could inspire you to increase your daily activity. Introducing: the 6-6-6 walking trend.

Essentially, it’s a structured walking workout that requires no equipment (though it can be done on a treadmill), made popular by TikTok. “The basic idea is to warm up for six minutes, walk briskly for 60 minutes and finish with a gentle 6-minute cool down,” explains PT Emily Taylor. Many people also choose to do the workout at 6:00 a.m. or 6:00 p.m., and some follow it six days a week. “This is what gives the routine its full ‘6-6-6’ flavour,” says PT Leah Georges.

Keen to read more about the viral low-impact workout? You'll have to keep scrolling. In the meantime, don't miss our edit of the best walking pads to buy to up your step count from home, or our guides to expert-approved walking workouts, the many benefits of walking, our favourite indoor walking challenges, or the walking desk benefits you'll see if you do invest in one for your home. Plus, read how one writer got on walking with a weighted vest, here.

As the 6-6-6 walking workout trends - a personal trainer explains

What is the 6-6-6 walking trend?

The key? The 6-6-6 walking trend is intended to include a brisk walk. “Aim for a pace you can still talk in short sentences at – enough to raise your heart rate but still low-impact,” says Georges.

Why so much emphasis on the number six? “Fitness trends spread faster when they sound neat and rhythmic,” says Georges. She’s not wrong; the viral 12-3-30 workout was a big hit last year. Other popular number-based sessions include the 25-7-2 workout, 3-2-8 method and 5-10-15 challenge.

“Like many trends, such as the 12-3-30 walking workout, the pattern of numbers is catchy and memorable, which is a big part of why it spread. But there is some solid logic behind it,” says Taylor. “A six-minute warm-up is about right before any workout – it's enough to get the blood flowing, lubricate the joints and get us into the right headspace for exercise.” Sixty minutes of walking aligns well with the body’s daily aerobic needs, she says, and will get most people roughly halfway towards a 10,000-step target. “A six-minute cool down helps bring your system back to a calm baseline.”

The additional step of doing the workout at 6 a.m. or 6 p.m. is one that Taylor really rates. “Routine is one of the biggest factors in sticking to an exercise habit,” she says. “As for doing it six times per week, that really depends. Consistency matters more than intensity, and it’s always important to meet yourself where you’re at. Plus, we want to allow time in the week for other activities like weight lifting, which are crucial for our long-term health.”

What are the 6-6-6 walking trend benefits?

The health benefits of walking are well established. Research demonstrates that even as little as 10 minutes of daily walking can help to build stamina, and improve your heart health and cardiovascular fitness. One study, by the American Heart Association, revealed that people who do 150-300 minutes per week of moderate physical activity have a 20-21% lower risk of death from all causes, while those who do 75-150 minutes of vigorous activity per week experience a 19% lower risk of mortality from all causes.

There are several key reasons the 6-6-6 walking trend, in particular, could be a positive inclusion in your weekly routing, according to Georges.

1. It's low impact but effective

“Brisk walking for an hour is more accessible than running, it’s also kinder on joints than running,” says Georges.

2. It can benefit your mental wellbeing

“Walking, especially outdoors, can improve mood and help to reduce stress,” says Georges. Science supports this, too. Data from the 2019 Monitor of Engagement with the Natural Environment Survey found that two hours of nature a week significantly improves health and wellbeing.

3. It’s accessible

“Because it doesn’t require special equipment or to be super fit, you can do it for free and at most fitness levels,” Georges says. You can complete the 6-6-6 walking trend in your neighbourhood park, on a treadmill at your local gym or using a walking pad in your living room – it’s totally up to you. And, best of all, there are no pacing ideals – you can walk at a speed that’s manageable for you.

“As it’s essentially a structured walking challenge, you get all the usual benefits of walking – it can support cardiovascular health, reduce stress, boost your mood and improve your overall daily activity levels, which most of us could use more of,” says Taylor in summary.

Should I try the 6-6-6 walking trend?

Good question. While the 6-6-6 walking challenge is undoubtedly a simple and formulaic workout, which makes it great for beginners, completing the challenge six days a week might be overkill, warns our expert. “Seventy-two minutes of walking, six days a week, adds up, and for many people, that’s a lot of time to dedicate to just walking,” says Georges. “A huge part of my job as an online coach is helping people who already feel like they don’t have time to fit fitness into their lives. I work with them to look at their schedules and build healthy habits that feel seamless and realistic. So for most people, committing that amount of time to walking every day simply isn’t practical.”

However, any movement is usually better than none. “If walking is something you genuinely enjoy, and you do have the time to commit to the 6-6-6 routine, then go for it,” Georges says. “My advice would be to prioritise strength training, and let extra steps become part of your everyday life: take the stairs, get off the bus a stop early, go for weekend walks without putting time pressure on them.”

Taylor warns against diving into the trend if you’re not used to walking every day. “It’s important to consider where you’re starting from,” she says. “If you’re currently very sedentary and averaging fewer than 2,000 steps a day, suddenly jumping to the full 6-6-6 format is a big leap. You’re asking a lot of your body. A gradual build would serve you (and your joint health) much better.”

It’s also worth noting that, at this time of year, when daylight is sparse, you may not feel comfortable doing the 6-6-6 walking trend at 6 a.m. or 6 p.m. when it’s dark outside. It’s essential to prioritise your wellbeing, and so, if you ask us, it’s better to discount this rule and instead choose a time and location that feels safe if you’re going to do the 6-6-6 walking trend. Or, move your workouts indoors.

While trends can be fun and motivating, Taylor emphasises the importance of understanding why, exactly, you feel compelled to try a viral workout. “Are you doing it because someone online swears by it, or because it genuinely fills a gap in your routine?” she asks. “If it helps you move more and you enjoy it, brilliant. If not, there are plenty of other ways to get your steps in and support your fitness without forcing yourself into a format that doesn’t suit your lifestyle.”

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You don't need us to tell you that life is busier than ever, right now; at this point, we've stopped asking our friends how they are - we all know that we're overwhelmed, overstretched and overworked (all the overs!)

But with Christmas just around the corner, it's also true that we can't take our feet off the gas for the next few weeks, either. Annoyingly, the more I have on my plate, the less productive I can feel (tell me I'm not alone?) as it's tempting to flit from one task to the next without ever really finishing anything.

Relatable? Sure. Helpful? Absolutely not, so when I was asked to try and find my flow state for two weeks, it was an easy yes from me. More on exactly what it is and why below, but if you've been anywhere near TikTok in the last month or so, the chances are you'll have seen the term cropping up all over the place. "Finding my flow state" reels are garnering thousands of views, with the phrase firmly entrenched in the online lexicon.

For the uninitiated, achieving flow state involves being so totally immersed in a task that you completely zone out of real life: you're in the zone.

And, as I scratched the surface of the trend, it became clear just why it has captured our imaginations so completely. Alongside anecdotal evidence on social media, there's compelling science to back up the benefits of total absoption in a task: studies (such as this one, published in the journal Behavioural Sciences) show that achieving flow state boosts performance, enhances creativity (as shown in this 2020 research) and improves overall wellbeing (check out this study, from the Journal of Applied Psychology).

It's safe to say that I'm keen to give it a go - keep scrolling to find out how I got on, but if you're after a dose of zen in the meantime, don't skip our zen-boosting guides to five-minute morning meditations and TikTok's new guided meditations. We've also got guides to the best self care ideas, best self care products, and best wellness journals, here.

Finding your flow state promises to boost productivity, focus and wellbeing - so I tried it for two weeks

What is a flow state?

As touched on briefly above, finding your flow state basically refers to the act of being utterly absorbed in an activity, to the extent that, once you've moved on, you look back and realise that you essentially achieved an unparalleled level of focus. And the best bit? We're not (generally) talking about work-related tasks.

"A flow state is one of those psychological experiences most people recognise instantly, even if they don’t have the language for it," says registered psychologist Dr Carolyne Keenan. "It’s that feeling of being completely absorbed in what you’re doing; when your mind feels focused, time moves strangely, and the task in front of you feels both challenging and deeply satisfying."

The term 'flow state' was coined by Hungarian psychologist Mihály Csíkszentmihályi, who devoted his life's work to the study of happiness and creativity. His 1990 book Flow: The Psychology of Optimal Experience became an instant bestseller, and the idea of flow became an accepted psychological phenomenon - and it's purported to be the perfect antidote to our hectic modern lifestyles.

"Most of us spend a lot of time feeling scattered and pulled in different directions," says Dr Keenan. "Flow is the antidote- a reminder that our minds are capable of deep focus, creativity and calm when the right conditions are met."

What are the benefits of finding your flow state?

In contrast to some of the more dubious TikTok trends we've witnessed, seeking to achieve a flow state does, in fact, offer legitimate benefits for both mental health and performance.

"There is a particular kind of magic that can happen when you are fully immersed in what you are doing," muses chartered counselling psychologist Dr Kirstie Fleetwood Meade. "We lose our sense of time, our inner critic quietens down, and mind and body feel as if they are moving in the same direction. As such, flow state is one of the most nourishing and surprisingly accessible forms of wellbeing we have."

1. It calms the brain

"Flow emerges when challenge and skill sit in the optimal window of the Yerkes–Dodson curve, a psychological law which shows that we perform best under moderate, not excessive, levels of arousal," explains consultant counselling psychologist Dr Ritz Birah, founder of Reflect with Dr Ritz. "Too little challenge and the brain drifts into boredom. Too much, and stress circuits overwhelm the attentional networks. In flow, the brain shifts into a focused, high-efficiency mode: dopamine rises, the default mode network (linked to rumination) quietens, and neural pathways become more streamlined.

"When someone enters flow, they usually describe feeling 'locked in' or fully immersed," she continues. "Distractions fade, decisions feel quicker, and the inner critic quietens. Neuroscience calls this transient hypofrontality: the prefrontal cortex (the part linked to self-doubt, time awareness and overthinking) temporarily steps back, allowing smoother, more intuitive processing."

2. It enhances performance in both work and play

"Flow boosts creativity, problem-solving and emotional regulation," says Dr Birah. "The brain releases dopamine, norepinephrine and endorphins, which make the state feel rewarding and keep motivation high. Research shows that flow increases productivity and subjective wellbeing."

"Flow is so powerful because it supports both performance and wellbeing," agrees coach and founder of Fox and Fable, Chantel Hayward. " It's often the place where people feel most like themselves again. "

3. It boosts self-esteem and reduces stress

Few things in life feel quite as good as being simultaneously challenged and rewarded by achievement.

"Flow gives people a sense of mastery, which is particularly protective against stress and depressive symptoms," notes Dr Birah. "It gives the mind a break from worry and builds confidence."

"Over time, regular experiences of flow are linked to lower stress, better mood and a greater sense of meaning," agrees Dr Keenan. "It feels good because you’re using your abilities in a way that stretches you without overwhelming you."

4. It's a powerful form of mindfulness

"There is something profoundly beautiful about the moments when we stop thinking so hard and let the body take over," says Dr Fleetwood Meade. "Flow is the opposite of the hectic, fractured, multitasking, always-on way many of us live. We spend so much time in our heads and disconnected from the intuition of our bodies, but when we move without analysing or correcting, we tap into a deeper, more intuitive knowing."

Who is flow state best for?

The experts are unanimous that a flow state is beneficial for pretty much anyone and everyone, but it's particularly good for the following:

• Creatives
• Athletes
• Professionals
• Students
• People with anxiety or burnout
• People who are overwhelmed by constant multitasking
• Parents juggling multiple demands
• Leaders who need deep thinking time
• Women, who often carry the emotional and logistical load of work, caregiving and invisible labour.

This being said, it is important not to let your flow state become yet another stick to beat yourself with.

"Flow is energising, but it still requires cognitive and emotional effort," cautions Dr Birah. "If people chase the high of productivity or deep focus without rest, they can end up overstimulated and depleted. The brain is not designed to operate in sustained peak-performance mode.

"Healthy flow has boundaries: periods of immersion followed by genuine recovery. It helps to try and distinguish between healthy absorption and relentless striving, because the latter is where burnout subtly begins."

How to achieve your flow state

While the legitimate benefits of finding your flow state are lengthy, achieving it is easier than you might think. There are, however, just a few factors to bear in mind. Ideally, your flow state will be achieved during something that you enjoy doing: exercising, reading, listening to music or any other hobby - but it shouldn't be too taxing.

"Flow tends to happen when the challenge of an activity matches your skill level," notes Dr Keenan. "If something is too easy, your brain gets bored, too hard, and you tip into anxiety. But when the balance is just right, the brain shifts into a smoother mode of functioning. Self-doubt quietens, you are less likely to be distracted, and you become fully engaged in the present moment. People often say things like, “I looked up and couldn’t believe how much time had passed.”

As such, it's likely to be activated by different tasks for different people, too. "A flow state will look different from person to person," agrees Dr Keenan. "For some, it’s writing, painting or designing. Others find it during sport, coding, cooking, or problem-solving at work. You don’t need to be in a creative job to experience it- anyone can. What matters is that you care about the task, it has a clear goal, and you can see your progress as you go. When those conditions are in place, your brain naturally settles into deeper focus."

However, as with most things that are worth doing, it pays to spend a little time working out what you'd like to achieve, and warming up your brain, so to speak. Dr Birah recommends the following steps to find your flow:

• Take the first ten to 20 minutes of the task to warm up and focus before the brain drops into deeper absorption.
• Pick a task that stretches you but doesn’t overwhelm you. This keeps you in the optimal arousal zone described by Yerkes–Dodson.
• Minimise distractions: this means putting your phone out of sight and switching your notifications off. Even a silent phone drains cognitive bandwidth.
• Set a clear intention: The brain focuses better when it knows the purpose of the session.
• Work in timed blocks, using a timer to create structure. Flow needs containment.
• Use a consistent 'entry ritual' such as a certain playlist, a particular workspace or a small grounding practice. This can help cue your brain into focus mode.

I tried to find my flow state for two weeks - here are my honest thoughts

Week one

Having spent a week or so researching flow states, when the week of my challenge rolls around, it's an understatement to say I am ready for it. But I'm going to level with you: for all the talk of using flow state to lock into an enjoyable habit, I was pretty hectic with work for the first few days, so I attempted to apply the psychology to getting through my never-ending to-do list.

I started off by setting the scene, following the expert's advice and warming up my brain for the flow session. This will likely be something unique to you, but for me, it involved clearing my work space (is there anything more therapeutic? I think not), lighting a candle (always my favourite start to the day), pouring myself a cup of tea and making sure I'd been for a wee (not exactly transcendental, but trust me: nothing ruins my flow state more than needing a toilet break!)

Luckily, being a writer lends itself beautifully to practising flow (apologies to all the accountants/lawyers/insert serious profession of choice here), and it's often something I experience when I'm deeply engaged in an interesting piece of work - so I'm hoping that it'll serve the expert-backed dual purpose of boosting productivity and calm.

I'm the type of person who does find it tough to focus at times, and I'll level with you: the first few days were a bit of a challenge. Never mind needing 10 minutes to warm up, apparently, my brain needs three to five working days. I put this down to being particularly tired this week: I know I haven't slept well, and for a few of the days I had a poorly child at home, too (who knew kids don't respect one's flow state?)

So, towards the end of the week, I tried finding a flow state playlist to listen to, in an attempt to quieten the noise in my brain. I can't pretend to understand exactly how it works, but it does: Spotify's finest flow state playlists are now right at the top of my top mixes (sad, but true!)

Week two

I have high hopes for the second week, feeling as though I've worked through all the niggly teething problems now. Realising I still haven't done too much non-work-related flow, I resolve to add some fun to the flow this week and attempt one of my favourite pastimes: a Christmas jigsaw (name a better festive activity: I'll wait)

And I'm richly rewarded: I'm so deeply engrossed that I don't even notice a whole hour goes past, and it's only when my neck starts to complain that I look up and realise I've done it. Flow state: achieved. And I concur: I feel calm, centred and happy - I'm a convert.

Having experienced it once makes me realise that what I was chasing last week while working actually wasn't a flow state at all. Perhaps some people can tie in their career with a sense of calm and flow, but I'm too highly strung (read: neurotic) to feel overly calm while trying to work - and I'm pretty sure I'm not alone.

So, for the rest of the week, I ditch the productivity aspect of the challenge and focus purely on practising flow in my downtime. I quickly learn how my brain responds, too: reading and jigsaws are a success, but playing the piano, while something I love, is too challenging to allow me to access flow. The experts were right: it's definitely a balance between feeling challenged but not overly stretched.

Has it helped my productivity? Perhaps inadvertently, as I'm using my 'free' time to absorb myself in things I love doing, allowing me to feel more focused when I'm working - but if I'm honest, this is a bit of a stretch. It has, however, boosted my focus and calm, which, at this time of year, I'm taking as a huge win.

My biggest takeaway is a bit of a curveball, though: it's amazing how much time I have (yes, even with three kids!) when I'm intentional about using it wisely, rather than simply scrolling on my phone. And I'm determined to carry this on, once my flow state work is over: it's a lesson that I absolutely needed, and for that, I'm grateful.

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As a working mum of three children, it's fair to say that this time of year just about finishes me off. Between work, school events (x three) and attempting to make Christmas the most magical one yet (why is there so much pressure every year?), my stress levels seem to rise earlier and earlier each year, and by the end of November, I'm so firmly in fight-or-flight that my nervous system doesn't even remember the rest-and-digest part.

And I'm far from alone: according to a 2024 YouGov survey, women find the festive season more stressful than men, with mums topping the table when it comes to mental load. Now, I'll level with you: I'm not the calmest person at any time of year, but even the thought of Christmas makes my heart start to race (and not in a good way!) Usually, I can turn my tried-and-trusted self-care stalwarts such as working out, eating well and making sure I get enough sleep to regain some balance - but you don't need me to tell you that often, all that is a pipe dream at this time of year, too.

So, when I was asked to try out a calming seven-minute beginner's tai chi flow to see if it reduced my stress levels, I was all in. While I've never practised tai chi before, a quick search revealed that it's not only recommended for improving overall wellbeing (as this study, published in the journal Canadian Family Physician, shows) but it's also effective in enhancing cognitive function, too, according to research published in The Journal of the American Geriatric Society.

Quite honestly, I'd give pretty much anything a try at this point, but could this ancient practice be the key to beating the festive frazzle? I couldn't wait to find out - and, at a mere seven minutes long, I wouldn't have to, either. Keep scrolling to read all about how I got on, but in the meantime, you might be interested in our guides to tai chi walking, the best walking workouts , and the science-backed benefits of walking. We've also got expert-led guides to the best indoor walking challenges, plus read MC UK's Senior Health Editor Ally Head's extensive walking desk review, here.

Calming beginner's 7-minute tai chi flows can help reset your nervous system, fast - here's how I got on, when I tried one

What is a 7-minute beginners tai chi flow?

As a complete beginner, I was keen to learn as much as I could about tai chi flows before I got started, starting with what they are. For the uninitiated, tai chi is an ancient Chinese martial art, thought to date back to the 13th century. Developed by Taoist monks, it means "supreme ultimate" and is now practised around the world, as well as being an Olympic sport.

A flow essentially takes us through a sequence of tai chi movements, and focuses on the flow between them - hence, the name.

"Tai chi flows are short, easy-to-learn sequences of tai chi movements, usually lasting anywhere from two to 10 minutes," explains Melissa Leach, yoga expert and strength and conditioning coach at Yoga-Go. "Unlike longer traditional forms, tai chi flows focus on simple, flowing patterns that link one posture to the next, with an emphasis on smooth, continuous transitions. These gentle, mindful movements can help cultivate relaxation, balance, and coordination, as well as a deeper awareness of your body and breath.”

What are the benefits of 7-minute beginners tai chi flows?

1. They boosts calm

First and foremost, tai chi is renowned for being a slow, meditative practice that boosts calm and mental clarity. Often referred to as 'meditation in motion', there's an alchemy that occurs when mindfulness combines with a physical act - and, if you practice outside, you'll heighten the wellbeing benefits.

"Tai chi flows support mental well-being by encouraging focus, reducing stress, and promoting calm," explains tai chi walking expert and psychologist, Dr Cassidy Jenkins. "The slow, mindful movements boost circulation, release endorphins, and anchor the mind in the present, while even brief exposure to natural light outdoors can help regulate your body’s internal clock. Whether practised indoors or outside, tai chi flows are a simple, accessible way to lift mood and improve mental wellness.”

2. They improve balance and stability

The boons of a tai chi flow aren't purely mental - the physical benefits can't be overlooked either. While it may not feel much like working out (especially if you're used to high-intensity exercise), it's been shown to promote

“Physically, tai chi flows have a number of benefits," shares Leach. "They can improve balance, reduce fall risk, gently strengthen the legs and core, encourage better posture, and ease everyday aches."

3. They're a simple form of mindfulness

Tried and failed at meditation? You're not alone. But for those of us who struggle with sitting still and silent (it's me, hi!), tai chi flows might be the answer. You'll be focusing on the movements themselves (not to mention keeping your balance!), so the thinking goes, you'll be distracted from your worries - for a short time, at least.

4. They boost brain function

The science here is strong: there are numerous studies backing tai chi as a way to enhance and improve mental health, from reducing depression and helping us sleep better to improving cognitive function and flexibility (the ability to adapt your thinking in response to different tasks, or new information).

"Mentally, the gentle movements of a tai chi flow combined with mindful breathing can help reduce stress and anxiety, improve sleep, and support more stable mood regulation," agrees Leach.

5. They're accessible

“One of the best things about tai chi is its accessibility," notes Leach. "You can practice it almost anywhere, whether in a studio, outdoors, or in the comfort of your own home. If you’re just getting started, begin with short, simple routines and gradually build up as your technique and confidence improve."

How to get started with 7-minute beginners tai chi flow

In order to get as much as possible from any tai chi flow, no matter how long or short it may be, it's crucial to set yourself up for success. Leach advises the following:

• Try to focus on the core principles rather than perfection: slow, continuous movement, mindful breathing, and a relaxed posture.
• Many community centres, gyms, and parks offer beginner-friendly classes, which can be a great way to learn with guidance.
• But if you prefer practicing at home, there are a plethora of beginner tutorials available on YouTube.
• All you need is a bit of space, comfortable clothing, and a willingness to follow along at your own pace.

I tried a calming 7-minute beginner’s tai chi flow - my honest thoughts

I'm not going to lie: in an ideal world, I'd have a proper martial arts specialist teaching me how to do this, but here I am, in my living room at home, and I have to make it work. So, first things first, I have a hunt for the perfect seven-minute tai chi flow, and quickly settle on one that promises I'll be a new me by the end of it.

A bold claim, but nevertheless, I can't help but feel soothed by the gentle, rhythmic nature of the practice - plus, the instructor is clear that there's no need to get the movements perfect, it's all about whether you have good energy (or 'qi'), which is music to my ears.

There are four main movement patterns in a tai chi flow: floating, sinking, gathering and spreading. Focusing on these qualities as you move is purported to be the key to gaining maximum benefits from your practice, so I try to remember to think about each of these.

As I begin, I'm struck by the similarities to the yoga I've dabbled in previously, particularly when I'm directed to visualise the energy surrounding me, and gather it into my heart centre. Much like a golden thread breath, I can almost feel my body filling up with warm light as I inhale, and relax as I exhale. I'm immediately struck by how safe I feel - in direct contrast to my usual high-intensity, cortisol-spiking workouts, I feel settled and calm.

A few minutes in, though, I'm itching to shake things up a little - but I lean into slowing everything right down, as I'm pretty sure breaking into a few squats or jumping jacks most definitely isn't the point, here. And as I focus more on my balance, I can feel my legs starting to shake - perhaps this will be more of a workout than I gave it credit for.

Mainly, tai chi involves what looks like elaborate arm and hand movements, but they're all tied to the four movement principles mentioned above - so, once you've cracked these, it's pretty straightforward.

The experts were right, though: I'm concentrating so hard on following the moves that all other thoughts float away, which, for a huge over-thinker like me, is a massive win. As for my body, I feel like I've had a really good warm-up: my muscles are relaxed and, quite honestly, I'm so relaxed I feel like I could fall straight to sleep.

As for feeling like a new me - I'm not there yet, but I'm good with that, especially as I feel more chilled out than I have since my holiday back in the summer. I also found that trying my new moves out in the sunshine was an amazing mood booster, too.

Will I continue with a tai chi flow practice? I can't quite believe I'm saying this, but I think I might. While it was, admittedly, quite slow for me, I did feel some benefits straight away, which I really wasn't expecting. Who knows, maybe a tai chi flow might be exactly what my nervous system needs to get through the most wonderful time of the year - here's hoping.

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I’m aware that I'm lucky to have made it to my late twenties without having suffered any major mental health setbacks. For the most part, I’m fairly even-keeled, but shortly after the clocks turn back each winter, I notice my mood shifts. There's something about the shorter days, the amped up social plans, the dark, gloomy mornings, the creeping pre-Christmas money stress and the race to meet end-of-year deadlines that often leaves me feeling like a frayed knot, one pull away from snapping.

I'm not alone in my feeling of overwhelm. A UK-wide stress survey found that 74% of adults have felt so stressed at some point over the past year that they felt unable to cope, with 81% of women reportedly feeling overwhelmed or unable to cope due to stress, compared to 67% of men.

Keen to calm my hyperactive nervous system, I felt like meditation was a good place to start. Research shows that the practice can significantly reduce cortisol, blood pressure, heart rate, and other markers of stress - indeed, the benefits of meditation extend beyond just spirituality.

What I didn’t realise, however, is that meditation doesn’t always require a 60-minute session, incense, or a silent retreat. According to Dora Kamau, mindfulness and meditation teacher at Headspace, “The mind responds best to what we do consistently… a daily five-minute practice can strengthen focus, steady emotions and gradually rewire the habits that keep you distracted or depleted.”

So I committed to it: five minutes every morning for a month. The results, especially for someone who often struggles to fall asleep and wakes up with an elevated heart rate, were genuinely surprising.

Keep reading to find out more, but while you're here, don't miss our guides to sleep meditation, eyes open meditation, body scan meditation, and trending TikTok guided meditations, not forgetting Gwyneth Paltrow's favourite, transcendental meditation.

Is Five Minutes of Daily Meditation Really Enough To Combat Overwhelm? Experts Seem To Think So

What Are the Benefits of Meditation?

Meditation’s benefits sit at the crossroads of ancient wisdom and modern neuroscience, which is exactly why it’s become such a mainstay in contemporary wellbeing.

Physiologically, meditation helps down-regulate the stress response. Regular practice can lower cortisol, reduce blood pressure, and shift the nervous system from “fight-or-flight” to “rest-and-digest.” This is the transition Josh Barrow, acupuncturist at The HVN, sees firsthand: “We’re constantly fuelled by adrenaline. Taking a moment to pause helps suspend that fight-or-flight mode, allowing the body to enter a state of rest and digest.”

But this adrenaline is also why so many people struggle to switch off in the first place. As Dr Galyna Selezneva explains, difficulty settling into meditation isn’t a personal failing; it’s often a sign that the nervous system is stuck in a heightened state. “When the body is in fight-or-flight, the mind will naturally resist stillness,” she says. “I encourage my patients to start with micro-practices - a minute of slow nasal breathing, relaxing the jaw, placing a hand on the chest. These cues signal safety to the brain.” In other words, once the nervous system softens, meditation stops feeling impossible and starts feeling like relief.

On a cognitive level, meditation supports emotional regulation, clearer thinking and improved memory. “Three major regions of the brain benefit most clearly from consistent practice,” explains Kamau. “The amygdala, which drives fear and reactivity, quietens. The prefrontal cortex - home to planning, decision-making and impulse control - strengthens. And the hippocampus, responsible for learning and memory, becomes more robust.”

The result? Less reactivity, more clarity and an increased ability to meet daily life from a steady, grounded place.

What Happens to the Body and Brain During Micro-Meditations?

Even a five-minute meditation session sets off a cascade of physiological changes.

The parasympathetic nervous system (PSNS) is the first to respond. “For me, it’s all about the parasympathetic system,” Barrow says. “Your breath deepens, your heart rate shifts, and you feel less reactive.” This often happens within minutes - and research supports this, with studies showing short meditations can reduce mind-wandering by 15% and lower stress markers almost immediately.

In the brain, those small pockets of focused attention are enough to activate neuroplasticity - the brain’s ability to reorganise itself. “Meditation doesn’t just strengthen key areas of the brain, it protects them,” says Kamau. “Over time, people notice sharper memory, clearer thinking and a greater ability to regulate their emotions.”

Think of micro-meditations as reps in the gym: short, consistent pulses of training that build strength over time.

Is Just Five Minutes of Practice Enough to Make a Difference?

“Yes - but only if it’s repeated,” Kamau emphasises. “A single five-minute practice won’t change your entire day, but daily five-minute practices absolutely can.”

Consistency is the key. Regular short sessions help nudge the nervous system into a calmer baseline and strengthen the brain regions responsible for focus, resilience and decision-making. Barrow agrees: “There’s no right or wrong way to meditate - the evidence you need is how you feel. Even a short practice can intercept the stress response before it spirals.”

Short daily meditations have been shown to improve moment-to-moment awareness, reduce emotional reactivity, and build a sense of internal spaciousness - all of which play directly into managing anxiety.

Who Is Daily Meditation Good For?

The beauty of five-minute meditations is that they’re accessible to almost anyone, especially those who feel too busy or too overwhelmed to start.

Meditation is particularly beneficial for:

• People who wake up anxious: “A brief morning meditation helps you reconnect to the present moment,” says Barrow. “It can make the rest of the day feel more manageable.”
• Anyone navigating stress or emotional overload
• Beginners who find longer sessions intimidating
• People trying to build a sustainable wellbeing habit

And, crucially, it doesn’t have to be at the same time every day. “Sometimes morning is great, sometimes the train, sometimes after work,” Barrow says. “It’s about small rituals repeated consistently.”

I Practiced a Five-Minute Meditation Every Morning for a Month - and My Anxiety Levels Are, in a Word, Transformed

Weeks One To Two

I wish I could tell you I took to meditation like a duck to water, but the truth is, I spent most of the first two weeks thinking about everything except meditation. I didn’t use guided sessions to start with - partly out of stubbornness, partly because I assumed five minutes was too short to need help - and instead just sat quietly with my thoughts. And by “quietly,” I mean not quietly at all.

My brain treated those early sessions like a brainstorming meeting. Did I reply to that email? Does that invoice look passive-aggressive? Should I defrost something for dinner? Why is my left toe tingling?

There were days I opened my eyes at the five-minute timer and realised I hadn’t “meditated” at all, I had simply thought, uninterrupted, for 300 seconds.

This is completely normal, according to Kamau. “We’re training the mind, so of course it wanders. The key is repetition - the mind responds best to what we do consistently.” Even so, I found myself frustrated. Meditation is hard in a way that feels very… revealing. You realise how loud your internal world is.

But small changes still crept in. I began noticing my reactions more - not changing them yet, but becoming aware of the spikes of anxiety I normally barrel past. My mornings did feel fractionally slower, and I enjoyed feeling like I had already achieved something before the day had even started.

Then, mid-way through week two, something clicked: maybe trying to muscle through meditation unguided was like learning to drive without an instructor. That’s when I turned to guided sessions - and everything shifted.

Weeks Three to Four

Switching to guided meditations was like flipping a switch. Instead of wrestling with my thoughts, I finally had something to anchor them. I used Headspace for most of these sessions, leaning into Kamau’s emphasis on “the repetition that strengthens focus and steadies emotions.”

Guided meditations gave my mind direction. In those five minutes, I paid attention to my breath, to the feeling of my feet on the ground, to the parts of my body holding tension. Barrow’s words rang in my head: “A moment to pause helps suspend that fight-or-flight mode.” And I could feel that happening - my chest loosening, my breath lengthening, my heart rate no longer doing its frantic morning tap dance.

It also made sense of something Dr Galyna had told me when discussing her 'Burnout' treatment at The Lanesborough, that guidance isn’t just a nice-to-have, it’s often essential. “Guided meditation is not an add-on; it’s a core therapeutic component,” she explained. “As the LPG VSS sequences work on the body to lower cortisol and enhance lymphatic flow, the guided mindfulness, breathwork, and affirmation work help the mind release fight-or-flight patterns. It creates a synchronised reset.” I found myself thinking about that often, how guidance acted as structure, keeping my mind from being left alone with its own stress loops.

I still had sessions where my mind was a runaway train. But I had fewer of them. Guided practice seemed to gently nudge my brain toward calm rather than asking it to leap there unaided. By the end of week three, I also started noticing changes outside the meditation window. I wasn’t grabbing my phone first thing; I felt less flustered walking into my inbox, and when my anxiety rose, I recognised it faster and reacted to it less.

Kamau’s explanation of neuroplasticity came to mind: “Meditation doesn’t just strengthen key areas of the brain, it protects them.”

My honest thoughts on daily meditation

After a month of committing to just five minutes every morning, I feel noticeably steadier. The stressful elements of life I'm conscious of haven't vanished, but they're no longer the first thing I feel when I wake up.

Meditation hasn’t erased the chaos around me, but it has changed my relationship to it. The five minutes I spend consciously switching off gives me a buffer; a pause, a breath, a moment of perspective before the day begins pulling at me.

If you’re someone who feels overwhelmed, overstimulated or anxious in the mornings, I cannot recommend this tiny habit enough. And guided meditations? A game-changer.

Shop MC Approved Mood-Boosting Favourites This Winter

Imagine, if you can, the sound of a hundred bees buzzing around a honeypot - a low, constant hum of activity that blurs into background noise.

To put it bluntly, that’s how my brain sounds most days. I’m one of life’s “thought daughters” (to borrow a phrase from TikTok): my mind constantly alive with ideas, to-do lists, calendar reminders, anxieties, and half-remembered appointments. Sometimes I genuinely marvel at my ability to overthink just about anything, and catch myself wondering how many thoughts must zip through my brain in a single day (see? Trademark overthinker).

More often than not, that mental chatter overwhelms me. I end up caught somewhere between procrastination and distraction, unable to focus on a single task or even the conversation happening right in front of me.

I’d never wish a noisy mind on anyone, but judging by the 40 million followers of the woman at the centre of this story, I’m guessing I’m not alone in my thought party.

I first fell for Mel Robbins while listening to her podcast at the end of last year, before, like everyone else, diving into her best-selling book The Let Them Theory a few months later. Self-help, but of the no-nonsense variety, Robbins’s shtick is helping ordinary people get unstuck. She breaks down how the brain works, teaches you to take control of your habits, and offers practical, straightforward tools to transform your mindset. There’s no fluff, and no room for overthinking (trust me, I’ve tried).

Since applying the Let Them Theory to my own life, I’ve noticed a huge drop in stress levels and far fewer emotional reactions to other people’s behaviour. I'd also read other MC UK staffers try - and rave about - her viral morning routine and nighttime routine. So it got me thinking: if Robbins’ methods were this highly rated, how much could I boost my own wellbeing by trying another? The method I had in mind: kicking off every week with a “brain dump” to clear my mind, beat overwhelm and boost focus, which she mentioned in a February podcast episode.

Curious to know how I got on? Read on. And if you’re in the mood to explore other ways to harness the power of your mind, check out our guides to gratitude journaling, training your brain to enjoy exercise, and TikTok’s monthly curriculum trend. Plus, find out what happened when one writer tried the neuroscientist-approved DOSE method.

I Tried Brain Dumping Like Mel Robbins’ For Two Weeks - And Can Confirm, It’s A Productivity Gamechanger

What is a brain dump?

“It’s the equivalent of mental vomiting,” Robbins said on her podcast. And she’s right. Unlike a to-do list, a brain dump doesn’t have a prescribed structure or agenda attached to it. In fact, there’s no pressure to ‘do’ any of the things on your list at all.

“The goal is simply to remove the internal clutter by moving it externally onto a piece of paper,” explains psychotherapist Lauren Young. “This could include tasks, worries, ideas, commitments or even incomplete thoughts.”

Perfectionists, be warned, this list is likely to be random. That’s the point.

What are the benefits of a brain dump?

1. It frees up brain space

A big fan of a simile, Robbins likens brain dumping to a mental spray tan. “I feel ten years younger and five pounds lighter,” she jokes during the episode.

Though a tongue-in-cheek example, her point lands. Because research shows that writing things down frees up cognitive resources in our brain, which increases our capacity to learn and memorise new information. “Like a computer with too many tabs open, juggling too many thoughts overloads our system, which can leave us feeling distracted and mentally fatigued,” says neurology doctor and neuroscientist, Dr Faye Begeti.

Putting our thoughts down on paper via a brain dump creates an off-site storage system which really does lighten our mental load, says Dr Begeti. “The process frees up the pre-frontal cortex, the part of our brain responsible for attention, working memory and complex decision-making. Rather than just holding onto information, it then has room to focus on problem-solving,” she explains.

2. It helps you to process emotions

Brain dumping can help us emotionally, too, particularly when it comes to managing anxiety. In fact, a study published in the British Journal of General Practice advocated for it to be used as a more accessible (and less daunting) alternative to talking therapy, especially for those who struggle to express their feelings.

That’s because, as Young explains, “externalising our thoughts on paper interrupts rumination,” which is the cycle of replaying negative thoughts, feelings or worries without resolution - something I’m sure many of us can relate to.

Dr Begeti agrees. “When we write things down, we move out of the emotional, reactive part of our brain, into the rational and executive part of our brain (the prefrontal cortex), which allows us to organise and process our emotions, rather than simply be driven by them,” she explains.

3. Prioritisation becomes easier

Speaking of organisation, brain dumping is also a highly effective tool for productivity. “99% of the stuff on my list is not going to happen this week,” Robbins tells her listeners. In fact, freeing herself of all the non-urgent tasks is a core part of her brain-dump process. After the list is written, she crosses off all the things that she isn’t going to get to this week.

“Making our thoughts visible allows us to assess objectively what actually matters,” confirms Young. “You can then choose tasks consciously rather than defaulting to guilt when things inevitably aren’t completed.”

How can I brain dump effectively?

The perfectionists amongst you are probably itching for instruction right now. I know this because I’m the exact same. We want to know how we can brain dump "correctly" to ensure we get the most out of our allotted slot for mental vomiting.

Unfortunately (or fortunately), depending on how you look at it, the first rule of a brain dump is that there are no rules for a brain dump. The whole point is to purge all of your thoughts onto a page with no rhyme, reason or order.

That being said, the experts do have some tips to help you tap into your subconscious.

1. Set the scene

“Minimise distraction by finding somewhere comfortable to sit, turning off your notifications, and using a pen and paper instead of your phone,” says Young. “This helps avoid the temptation to task-switch and allows your thoughts to flow in whatever format works for you.”

2. Create a routine

“Our brains thrive on routine, so it’s worth turning brain dumping into a regular ritual,” shares Dr Begeti. “Building a consistent habit around how you process your thoughts means these patterns become stored in the brain’s autopilot systems, which helps it to work more efficiently over time.”

3. Free yourself (mindfully)

This brings us back to the second item on Robbins’ checklist - letting go of all of the jobs that you aren’t going to get to this week. “There’s real value in letting go of certain tasks,” says Dr Begeti. “We all have more on our to-do list than we have the time or mental energy for. Brain dumping helps to identify those tasks which aren’t truly important, which may need to be approached differently, or which could be delegated to someone else.”

Unlike Robbins, Begeti doesn’t fully delete items from her brain dump because, she says, “they would go back into my brain as mental clutter.” Instead, she schedules them for a future date in her diary. “That way, they’re recorded somewhere safe, my calendar will prompt me, and my brain can fully let go,” she explains.

But what if you keep "freeing yourself" of one particular task? Is there a risk of prioritisation slipping into avoidance?

“Absolutely,” says Young, “which is why it’s important to recognise what healthy prioritisation looks like. It’s about highlighting the things that aren’t in line with your current priorities, capacity or values and making a conscious decision to release them.”

In contrast, if crossing off the same task week after week leaves you feeling guilt, shame or anxiety, it might be that you’re avoiding something that really does need completing, and this is a form of avoidance. Being able to spot the difference will help you to free yourself in a healthy and mindful way.

I Practiced Brain Dumping For Two Weeks - My Productivity? It Skyrocketed

Week One

I’ve always been a fan of a list; the notes section of my phone is evidence of that. Shopping lists, work schedules and appointments live amongst poems, passwords and rehearsed text messages in a highly girl-coded digital diary.

But committed to reaping the full benefits of the brain dump, I started my trial on the first page of a fresh journal (the Scéne Society Indie notebook for those who love chic stationery).

It was a Monday morning, I hadn’t yet opened my laptop, and I was sitting comfortably on my sofa, coffee in hand. At first, the thoughts just didn’t flow. “What am I thinking about?” I asked myself. “Why do I suddenly have no thoughts?”

It was a classic case of stage fright. The sudden pressure to conjure up the inner whirrings of my brain had sent my mind blank. So, I took the pressure off. I wrote down the simplest, most obvious task I had to get done that morning. From there, my pen started to move, and before I knew it, I’d filled an entire A5 page with things that needed to be done that week.

I was shocked at just how much I had swimming around up there. It wasn’t just the obvious work-related things, like writing three bylines and sending off emails to experts I was interviewing later in the month. There were also reminders to pack for flights, record my expenses, reply to friends’ texts and reorganise my wardrobe.

Once I’d exhausted my list, I did genuinely feel lighter. It was like my mind had been hoovered, all the dust brushed off, and the cogs now whirring more efficiently. From there, I did as Robbins does, and crossed off around 75% of the list - all things which weren’t a priority, leaving me with my most pressing tasks that I could then focus on without so much internal distraction.

By the afternoon, I found myself adding fresh items to the list, noting them down every time I found myself spiralling into procrastination. It felt like hitting a mental reset, a way of breaking a cycle of inactivity by forcing myself to become conscious of the things weighing me down.

Throughout the week, my brain dumps became more frequent and by Friday, there were four full pages of tasks - some of which were complete and some of which weren’t. Usually, I’d feel guilty about everything I didn’t get to, but this time I didn’t because I could clearly see that the essentials had all been ticked.

Week Two

By week two, I decided to give Robbins’ categorisation system a go. She splits her brain dump into different lists labelled work, home and personal. Unsurprisingly, my work list was the longest and usually, the most critical. But there were also dreaded home tasks on there, such as making an inroad into my laundry pile before I truly did run out of underwear. It’s something I usually put off and then feel stressed about when I have to wear uncomfortable knickers. By writing it down, I felt more accountable for it and could allocate time well in advance of the knicker-deadline to get it done.

Over the week, my lists started to merge, and I didn’t keep strictly to the three categories. Personally, I actually preferred having one big brain dump, rather than distinct sections, because it allowed my mind to flow more freely and prevented me from overthinking which things belonged in which section.

By the end of the two weeks, I can confidently say I’ve become addicted to brain dumping. I’d suggest thinking of it less as one weekly dump and more as a continuous, ever-growing filing system which you can add to whenever you feel that you need to. Sure, starting afresh every Monday nicely punctuates the habit, helping you to leave behind the previous week and re-evaluate your priorities for the days ahead, but don’t feel that you have to rigidly stick to specific brain dump time slots.

As a now fully signed-up member of the brain dump club, I’ve already made a start on implementing the other items on Robbins’ 7-day reset checklist, including planning one meal and scheduling in one workout per week. So far, my productivity has surged, and my brain is thanking me.

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It's almost (whisper it) that time of year again. If you're feeling the anticipation (read: stress) rising earlier than ever this season, a) you're not alone, and b) we're here to help.

Even without it being the single busiest season of them all, many of us are fairly consistently run down, burnt out, or stressed - probably even all three. And while there are plenty of ways we know we should help ourselves out here, the reality is that often we feel too overwhelmed to even contemplate actually doing them.

Enter stage right: five-minute meditations. Not only do these short pockets of time stack up to a big difference when it comes to wellbeing, but they also overcome the hurdle that most of us face: lack of time. If you are put off meditating by the thought that you'll have to find a quiet place to sit cross-legged in silence for hours on end, a five-minute meditation could be for you.

And the benefits are rooted in neuroscience, too. The advantages of meditation are generally well-documented: this 2015 study, published in the Journal of Psychology and Clinical Psychiatry, shows meditation reduces stress, while further research (such as this 2023 study, published in the journal Mindfulness) shows that shorter sessions of meditation are just as effective at boosting wellbeing as longer ones.

Fancy giving it a try? We've asked wellness experts for their favourite five-minute meditations you can try today; keep scrolling for a dose of (almost) instant calm. In the meantime, you might enjoy perusing our guides to Gwyneth Paltrow's go-to zen-boost, transcendental meditation, reading the many science-backed benefits of meditation, or scrolling through how one Health Writer got on when she tried TikTok's guided meditations for a week, here.

Five-minute meditations are a quick way to enhance mood and energy - here are 6 to try today, according to experts

What are five minute meditations?

Five-minute meditations are gloriously simple, and exactly what you'd expect them to be: meditations that last five minutes.

We'll cover the details below, but for now, suffice it to say that they're perfect for newcomers to meditation: after all, even if you think you're not very good at meditating, you can't go too far wrong in five minutes.

What are the benefits of five minute meditations?

Five-minute meditations may be short, but they're purported to be highly effective. "Five minutes might sound like nothing, but it can actually be quite powerful for your mind and body," shares certified breathwork facilitator Sam Adams. "Think of it as a little reset button for the brain."

Let's take a look at all the benefits of these brief brain boosters.

1. They're accessible

One of the biggest advantages of five-minute meditations has to be that they're just so easy. Even if you're a beginner, you struggle to focus with meditations (that's all of us, right?) or you've never been able to find the time, you're sure to find a five-minute meditation to suit.

"Five minutes might not sound like much, but consistency matters more than duration," explains life coach Karen Whybrow. "Short meditations regulate your nervous system, lower stress hormones, and gently train your mind to come back from the spiral of thoughts into the present.

"They also remind us that we don’t need an hour or a silent room to feel grounded; we just need five intentional minutes to reconnect with ourselves. Think of it like brushing your mental teeth, small, daily care that makes a big difference over time."

2. They offer a quick brain reset

Five-minute meditations offer a quick and easy way to relax and revive our minds.

"I like to say that five-minute meditations are like a bicep curl for the mind!" says Adams. "They can help with things like focus and clarity, which is brilliant if you've got a lot going on. A calmer mind also helps with better sleep quality, and there are so many reasons that we need to be getting better sleep these days."

3. They boost wellbeing, fast

As touched on above, while the duration may be small, the impact of shorter meditations is anything but.

"Just five minutes of meditation or breathwork has been shown to impact wellbeing positively," notes wellbeing and positive psychology coach Ruth Cooper-Dickson. "Research suggests it can reduce anxious thoughts, improve mood, and help regulate the nervous system. It’s also a simple way to check in with your body, build self-awareness, and create a pause in a busy day."

4. They help relieve stress

Ever noticed yourself taking a deep breath when you're feeling frazzled? If so, the chances are you'll have clocked that it helps you feel calmer, quickly. So too a brief moment of meditation can gently tip us from our stress response (fight, flight or freeze) back into our parasympathetic nervous system.

"Five-minute meditations are a powerful stress reliever," agrees Adams. "Even a short session of five minutes can seriously reduce feelings of stress and anxiety right there in the moment. They can slow down your heart rate and give your nervous system a break, letting it know it's safe, it can relax."

5. They can help us stop overthinking

"A short meditation can really help you get out of overthinking, that awful thought loop pattern," shares Adams. "The overthinking mind is often stuck in the past or future. Simply paying attention to your breath, the process of inhaling and exhaling, can bring you straight back to the moment. You’ll be taking back control."

5. They boost our mood

Last but certainly not least, five-minute meditations are credited as (almost) guaranteed mood boosters, too.

"Even five minutes of basic breath focus starts to build a pathway to a quieter mind," says Adams. "This can lead to improved mood and generally feeling more positive overall."

Who are five minute meditations best for?

You'll likely have gleaned by now that five-minute meditations are suitable for more or less everyone, and you can do them anytime, any place. But they're especially beneficial for certain groups in particular: beginners, busy people and those with overactive minds.

"If you're a beginner new to the whole meditation world, it's best to start small, and five minutes is really perfect," agrees Adams. "It's not scary, it's not too big. It's way better than trying to sit for 30 minutes and hate every second of it."

"Moreover, if you've got a busy schedule full of things to do, you can always find five minutes. Starting small makes it accessible, and it puts your brain health first, even on the busiest, craziest of days."

"Finally, if your brain feels like it never shuts up (constant internal chatter, the analysis, the worry), then five minutes of focused breathing can be your lifeline."

6 best expert-approved five minute meditations to try today

1. Walking meditation in nature

What? "My favourite five-minute meditation is a walking meditation in nature," shares Whybrow. "It doesn’t have to be fancy, no apps, no incense, no perfect posture, just you and the world around you."

Why? "It’s one of my favourite tiny sacred things," notes Whybrow. "The small, everyday moments that anchor us when life feels too big. Over time, these moments add up. They build steadiness, mental resilience, and the quiet reminder that peace doesn’t only live on a yoga mat, it lives in the space between steps."

How to do it: "Start by stepping outside and slowing down your pace. Notice what’s there: the colours of the leaves, the movement of the clouds, the sound of your footsteps, the air on your skin. Feel your body moving. Breathe with it. If sitting still feels impossible, this practice gives your busy mind something gentle to rest on, presence through the senses."

2. Full body and breath drift

What? If you struggle to switch off and fall asleep at night, this meditation might help. You can do it lying in bed, using soft pressure or tapping on alternating sides of the body.

"This meditation helps soothe in two ways," explains sleep expert Maryanne Taylor. "It soothes the stress response and engages the body first, before the mind. This left–right rhythm is known to calm the ‘fight-or-flight’ system and guide the body into the ‘rest and digest’ state, which is the place where the nervous system can finally relax, and let sleep happen.

"Secondly, it grounds the body in the present. The small physical sensation of tapping or squeezing acts as an anchor to remind the brain that you are safe and it is ok to relax. Together, these two elements can shift a state of lying in bed feeling wired and on alert, to feeling calm, safe, and ready to sleep."

Why? "This meditation is particularly helpful for people with wired, ADHD-type minds as it doesn’t rely on stillness or silence. Instead, it uses light physical engagement, which gives the brain something gentle and repetitive to focus on."

How to do it: "Settle and get comfortable, lying on your back or side," advises Taylor. "Take two small inhales, hold for a few seconds, then one long exhale. Repeat three times, allowing your jaw to loosen. Soften your shoulders and let your stomach drop.

"Next, gently press your left hand into the mattress or your leg. Use around 20% effort, just enough to feel a difference between tension and release. Hold for three to four seconds, then release and let it go heavy. Do the same with your left foot, pressing your heel or toes down. Hold, and then release.

"Repeat once more with another hand, then do the same on the other side."

3. Full body scan with gratitude

What? A powerful combination of a mindfulness body scan and a gratitude practice.

Why? "This is my favourite five-minute meditation," says Cooper-Dickson. "It's an opportunity to check in with the body and be present to what is happening within us, but also with the added benefit of cultivating and extending self-compassion and thanking the body even when we might feel we are struggling."

How to do it: You can do this anytime, anywhere. Gently close the eyes and deepen the breath before focusing on the body. Starting at the toes, think about how your body is feeling, trying to create awareness at each point. Next, offer your body thanks for all the things it can do - a lovely way to counteract how we can sometimes speak to ourselves.

4. Shower meditation

What? A five-minute shower meditation, perfect for beginners.

Why? "My favourite five-minute meditation is the shower meditation," shares meditation teacher Chloë Webster. "It’s a real soul cleanser, a little mental hygiene to really get you started for the day, coming from a place of peace and not panic. It'll help slow down the brain waves, helping you take a pause and think logically rather than emotionally and gently brings you back down to your baseline of calm, where life doesn’t feel so frantic."

How to do it: This one really couldn't be any simpler. As you feel the water washing over you, focus on taking some calm, deep breaths. "I encourage beginners to visualise the water washing away any stagnant energy from the night before," says Webster. "You’re already doing these things anyway - so habit stacking your meditation with your shower stops it feeling like another chore."

5. Tea meditation

What? We shouldn't have favourites, but if we did, it would be this tea-centred meditation.

Why? "The tea meditation is one of my favourites," agrees holistic health coach Angelina Nizzardi. "Everybody interjects the day with a hot drink (doesn’t matter which), giving opportunity for a well-defined prompt. The meditation engages all the senses, acting as an anchor to the present. It can be done anywhere, a mini meditation on the go. It's particularly good for stressed or overthinking minds."

How to do it: "Sit quietly with your tea or hot drink of choice," directs Nizzardi. "Before taking a sip, turn your attention to the cup in your hands. Feel its warmth seeping into your palms, a gentle invitation to soften. Inhale deeply, letting the aroma fill your senses. With each inhale, notice how the body feels. Relax the shoulders, release any tension in the belly, and soften the jaw.

"As you sip, do so slowly. Taste the tea fully. The warmth, sensation, flavour, and the pause between each swallow. Follow the sensation as it moves through the throat, chest, and to the belly, bringing a wave of calm. Each sip becomes a small act of presence.

"When thoughts arise, as they will, just notice them and gently return to the cup. To the warmth, to the taste, to the breath. The tea becomes your anchor. After a few minutes, set the cup down and acknowledge these quiet moments of stillness."

6. Sound-based meditation

What? A short, sound-based breath meditation, using singing bowls or even your voice.

Why? "I love a sound-based breath meditation using a single crystal tones alchemy singing bowl," shares sound practitioner and yoga teacher Nancy Trueman. "Sound vibration from crystal singing bowls takes the body out of stress mode and activates the parasympathetic nervous system, the body’s natural rest and digest response. It creates a calm moment for body and mind."

How to do it: "Sit comfortably and strike the bowl softly once," explains Trueman. "As the tone expands, close your eyes and breathe with it the sound of the bowl. Take an inhale through the nose, exhale with a gentle hum that merges into the resonance. You can rest a hand over your heart and feel the vibration move through you.

"If you don’t have a singing bowl, you can use many other free tools for a sound meditation, including your voice to hum, chant mantras, nature sounds outdoors, or even the steady rhythm of your own breath to create a healing sound meditation."

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If it feels like we’re collectively graduating in wellness these days, you’re not imagining it. The UK’s wellness economy has ballooned to a £224 billion industry, TikTok is saturated with morning routines longer than most short films, and every other Sunday seems to bring a new ritual we’re told is essential for longevity. In short: we’re a society hooked on wellbeing - or, at least, the performance of it. Enter 'wellness stacking,' the latest trend promising to streamline it all.

The idea isn’t entirely new. Behavioural scientists have long explored habit pairing and the brain’s ability to automate behaviours through association. But TikTok - specifically creator Bridgette Muller - has rebranded the concept into the kind of aesthetic ritual lazy-girl culture loves: take something you’re already doing, layer another feel-good action on top, and voilà, instant “wellness routine.” Think journalling under a red-light panel, stretching after a steamy shower while listening to affirmations, or walking while listening to an audiobook.

The question is: is this a genuinely smart, science-backed way to create sustainable wellbeing habits, or just overconsumption disguised as self-care? Experts say it can be both.

Aesthetics doctor Dr Barbara Kubicka explains that pairing sensory or movement-based practices taps directly into neuroplasticity - the brain’s ability to adapt, rewire and solidify patterns. “The brain thrives on repetition and association,” she says. When intentional, these combinations “strengthen neural circuits involved in focus, reward, and emotional regulation,” lowering cortisol and improving resilience over time.

Functional medicine practitioner Lelani Loubser agrees, adding that certain combinations - exercise + sunlight, breathwork + cold exposure - have measurable effects on circadian rhythm, serotonin production, vagal tone and autonomic balance. As she puts it, “habit ‘stacking’ can amplify physiological and psychological benefits.”

But the trend has a shadow side. As Dr Kubicka cautions, “There is a growing tendency to overconsume wellness by layering multiple treatments and rituals without considering their cumulative effect on the nervous system.” In other words: stacking may be smart, but stacking everything isn’t.

So is wellness stacking a clever behavioural hack for a calmer, more consistent life, or simply overconsumption disguised as self-care? Let’s unpack it.

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 wellness stacking for yourself? Read what happened when MC UK contributor Georgia Brown tried Kindle walking.

Looking to level up your wellness game? Experts say wellness stacking could be the key to better health

What is wellness stacking?

Wellness stacking is the practice of pairing two or more wellbeing habits so they occur together, forming a predictable, repeatable micro-routine. You take an established habit - say, your morning coffee - and attach a new, wellness-boosting action to it, such as five minutes of stretching, breathwork, or light exposure by stepping outside.

According to Dr Suzanne Hackenmiller, wellness expert and Chief Medical Advisor at AllTrails, the power lies in the cues: “If you piggyback one habit onto another, you reduce the mental effort needed to form new behaviours.” Sensory habits (touch, sight, sound, movement) anchor the routine in both body and mind, making it far more likely to stick.

Science shows that our brains love predictable rewards. Each time we repeat a healthy habit, dopamine reinforces the behaviour, helping it become automatic. By stacking one wellness habit onto another, you create a ‘dopamine loop’ that makes focus, calm, and emotional balance feel almost effortless.”

Who is wellness stacking good for?

Almost everyone, provided the intention is clear and the combinations are realistic.

Dr Kubicka notes that stacking can support people who struggle with consistency or feel overwhelmed by long, complex routines. The pairing effect strengthens neural circuits involved in reward and regulation, making it an efficient way to build habits without needing extra time or willpower.

Loubser views stacking as especially beneficial for anyone looking to regulate stress, improve energy and stabilise the nervous system. Her “core stack” - morning light + movement, protein-rich meals, midday breathwork, strength training balanced with recovery, and low-light evening wind-downs - works because it supports multiple biological systems simultaneously.

Osteopath Manjot Kaur Dehala emphasises that stacking also benefits those who respond well to sensory anchors and ritual. From a neuro-osteopathic perspective, layering gentle movement, breathwork and stillness “reinforces the body’s memory of safety and pleasure,” priming the nervous system for calm even before the ritual begins.

If you’re a routine-averse person who hates rigid schedules, stacking offers flexibility. If you’re a routine obsessive, it helps refine rather than expand your checklist. And if you fall somewhere in between? It simply makes good habits easier.

Are there any risks to wellness stacking?

Yes, mainly when the practice becomes excessive, perfectionistic or misaligned with personal needs.

Dr Kubicka warns that the biggest red flag is stacking without intention: “When wellness stacking becomes a ‘box-ticking exercise,’ we risk overstimulating the nervous system or creating unnecessary pressure.” In those cases, the very habits designed to regulate stress end up increasing it.

Loubser highlights combinations that may backfire biologically, such as high-intensity exercise paired with chronic sleep deprivation, or fasting combined with heavy caffeine intake. Both can spike cortisol and disrupt hormonal balance.

Dr Hackenmiller stresses that comparison culture is a major risk factor. “If routines are overly complex or not personalised, they may leave us feeling as though we’re never doing enough.” Perfection-oriented stacking = the kind driven by social feeds - quickly spirals into self-optimisation rather than self-care.

The solution? Build stacks that support your real life, not the hyper-curated version you see online. True self-care, as all experts agree, allows for rest, imperfection and days off.

How to wellness stack and better your life, according to the experts

Start with a habit you already do - your morning coffee, commute or evening shower - and attach one simple, sensory-based behaviour, such as stretching, breathwork or stepping outside for light.

Choose intentional combinations that work synergistically (exercise + sunlight, breathwork + cold exposure, protein + fibre + healthy fats, or sleep hygiene + a screen curfew). Stay aware of overstimulation; if a routine feels pressurised, Dr Kubicka advises scaling it back.

Prioritise quality over quantity with small daily anchors like morning light, a quick midday breath reset or journaling after skincare. Leave space for intuition, as Dehala notes, alternating layering with pulling back. And shape stacks around your environment - Dr Hackenmiller highlights that pairing habits with time in nature can amplify their calming and regulatory effects.

Shop MC-approved wellness products to start your stack

I'm willing to bet that constipation is something every one of us has dealt with at some point in our lives, but the reluctance to talk about bowel movements remains strong. However, it's far more common than most of us realise, and can have some devastating effects.

"Constipation is very common, affecting around one in seven adults in the UK at any given time," says Dr Anisha Patel, GP and bowel cancer survivor and educator. "It’s more frequent in women than men, and tends to become more common with age. Studies suggest that up to a third of adults over 60 experience constipation regularly, while younger women often notice it around menstrual cycles, pregnancy, or menopause due to hormonal changes."

A word of warning, however: "Although occasional constipation is normal, persistent constipation (lasting more than three weeks) should always be checked by a GP to exclude any underlying causes such as thyroid problems, medication side effects, or bowel conditions," says Dr Patel.

Someone who struggled with constipation is Holly Brooke, who was impacted so heavily by her experience that she decided to create a supplement with the aim of easing constipation and its symptoms. This is where WE ARE. REGULAR was born - the inspiration and process for which she discusses below.

Plus, I spoke to Registered Associate Nutritionist Laura Jennings and Dr Patel about causes, symptoms, and methods of improving constipation that are easy to implement for anyone having difficulty.

And if you've found yourself with other queries - like how to boost gut health, whether you should take probiotics, or even which foods cause bloating, be sure to check out our other expert-led guides.

Struggling with regularity? Your guide to the best constipation treatments

What are the common causes of constipation?

"Constipation is incredibly common and can affect anyone at any age. It occurs when the bowel doesn’t move as frequently or as easily as it should," explains Dr Patel. "Common causes include low fibre intake (96% of the UK population are eating the recommended 30g of fibre a day), not drinking enough fluids, a sedentary lifestyle, and ignoring the urge to open your bowels.

"It can also be linked to stress, changes in routine (such as travel), or hormonal fluctuations, for example, around menstruation, pregnancy, or menopause. Certain medications (like iron tablets, painkillers, antacids, or antidepressants) and underlying medical conditions (such as thyroid problems, Parkinson's, diabetes or irritable bowel syndrome) can also contribute."

What are the symptoms to look out for?

Symptoms of constipation typically include "infrequent bowel movements (fewer than three times per week), straining, passing hard or lumpy / peels-like or rabbit dropping-like stools, or feeling that your bowel hasn’t emptied completely," says Dr Patel. "You might also experience bloating, abdominal discomfort, or a general sense of sluggishness.

"However, if constipation lasts more than three weeks, or if it’s associated with unexplained weight loss, unexplained fatigue, tummy pains, blood in your stool, or a change in your normal bowel pattern, it’s essential to see your GP to rule out anything more serious."

When it comes to a gut-related problem that could be triggering your constipation, nutritionist Jennings notes the slightly different warning signs to be aware of. "Two evidence-based red flags to watch for are blood in your stool (red or black/tarry) and unintentional weight loss, both of which warrant prompt medical review.

"Also see your GP if you have a new, persistent change in bowel habit (constipation, diarrhoea, or alternating) lasting more than three to four weeks, night-time gut symptoms that wake you, or signs of anaemia (marked fatigue, dizziness, pallor). Severe or ongoing abdominal pain, fever, or vomiting are additional reasons to seek urgent care. Persistent bloating is also a sign that there might be some dysbiosis (imbalance in gut microbes where unfavourable bacteria outweigh beneficial bacteria)," she explains.

Where to start with treating constipation

"Once any underlying causes have been excluded, the foundation of managing constipation lies in lifestyle and dietary changes," says Dr Patel. Jennings agrees, noting it is a good idea to "raise fibre slowly. Build toward 25 to 30 g/day from foods (oats/whole grains, beans/lentils, veg, fruit, nuts/seeds). Increase over one to two weeks to reduce gas and bloating," she says.

Both note the importance of drinking plenty of fluids and staying active. "Move after meals," says Jennings. "A five to ten-minute walk after breakfast and dinner boosts colonic motility. Aim for daily activity overall."

Finally, both Dr Patel and Jennings recommend creating a regular toilet routine. "Sit after breakfast (gastro-colic reflex is strongest), don’t ignore the urge, and use a footstool to straighten the anorectal angle - less straining, easier passage," says Jennings.

"If these measures don’t help, fibre supplements, stool softeners, or gentle laxatives can be used," says Dr Patel.

My journey with chronic constipation

I spent my entire adult life in and out of doctors surgeries

I’ve never wanted to be "normal" more than I have with my bowel habits. I remember visiting a GP at 18 when I finally plucked up the courage to speak to someone. I spent my entire adult life being in and out of doctors, specialists, trying every test imaginable, every diet imaginable - whether it be FODMAP or excluding gluten and dairy - stool tests, blood tests, supplements. You name it, I've tried it.

I spent a lot of my life being told I had IBS, but with little explanation as to what that meant. I was the girl who pooed once a week at best, and once, I went two weeks without any bowel movement. It was debilitating.

Often, on a Friday evening at 6 pm, when I was clearly relaxing for the weekend, I would poo. Yet despite all of the tests, no one was able to give me answers. It was evident I just had a slow-moving gut; your gut-brain connection is so strong, and for me, stress was a big contributor to my constipation. I did all the things you’re meant to, plenty of water, fibre, exercise, fruit and vegetables - I lived a healthy lifestyle, but nothing really got things moving.

When I finally became regular, I felt like a cloud had lifted

The biggest worry was being constantly told that this was "normal", and that there wasn’t a huge amount to be done about it apart from laxatives, avoiding certain foods and more kiwis (I mean, please?!). This held me back from living life to the full. I was always so envious of people with healthy bowel habits - and yep, bowel envy is a thing.

I would minimise my portions, because I was in fear of eating too much and it just sitting in my gut. The impact of toxins sitting in your gut has huge mental health impacts: the brain fog, feeling subpar, lack of energy, and mood swings. When I finally became regular, I felt like a cloud had lifted; I couldn’t get over how much better in myself I felt in so many ways.

My lifestyle now

That's why I decided to launch WE ARE. REGULAR. Selfishly, at the time of deciding to launch, I was taking 30 supplements a day and spending hundreds of pounds to be regular. I’d discovered a concoction of ingredients that was making me regular - Magnesium Citrate, Vitamin C, Peppermint, plus many more - but 30 supplements a day isn't sustainable or affordable.

I knew so many constipated women. Everybody has a constipated friend. Whether it is chronic constipation like my own or intermittently impacting women at certain times of their cycle or life, constipation and bloating affect us all, and I just knew I wasn’t alone. Above all, I was on a mission to just help women feel better.

Taking WE ARE. REGULAR in the morning works really well for me. I like to have a morning poo as it just sets my day off right - if there’s a day I don’t poo, I feel the impact. It’s packed full of ten good-for-you ingredients, the Vitamin C is great for energy, and the Barley Grass is what gives it that green look, but is full of fibre. I’m a huge believer in the power of antioxidants and botanicals, so no matter what, I know if I take it, I’m having a good day.

Finally, I am now a regular girl. I never thought I’d be able to say that, but pooing regularly is such a game-changer. My mood, my mental clarity, my energy - I’m no longer asking myself if I'll get caught out or need to go at an inconvenient time, because when you’re irregular, you will have to go at any given moment (even if that moment is minutes before a friend's wedding). You never know when the opportunity will come again. I’m no longer living anxiously, wondering when the next time will be, as I know it will be soon.

I have become so attuned to my body through this process. Over the years, I’ve learnt what does and doesn’t help. I avoid certain foods such as gluten and dairy as they really impact my gut motility. I take electrolytes to stay hydrated, because despite how much water you drink, sometimes it’s the absorption of it that is the problem, and electrolytes help with that. Eating as whole foods as I can, lots of fruit and vegetables and minimal fats.

We’re all different, and I’ve learnt that it takes time to listen to your body and understand what works for you.

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