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Ho-Ho-Help! It’s party season!

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Festive party season is here! How do you feel about the event of the season, naughty or nice?

Reward Gateway and Perkbox surveys found that although 86% of organisations will host a festive party, 54% of employees don’t look forward to them, and MIND found that 19% of people have pretended to be sick to get out of their Christmas party… surprising?

No doubt you’ll be celebrating the festive season one way or another, but if the thought has got you feeling more Ho-Ho-Help! than Ho-Ho-Ho! read on for our tips on surviving the many parties you may have in your diary this festive season.

Goodwill to all
It’s all too easy to play it safe and stick with your work team, but how about stepping out of your comfort zone and mingling with people you don’t know? Ask questions, be focused on the person you’re talking to and move around the room – you don’t have to talk to everyone, but you never know, you may make some new friends!

It’s the most wonderful time of the year
If the thought of even getting to the party is bringing you out in a cold sweat, set yourself some time limits before you leave the house. With realistic goals in place, you will have a point in the evening you can say your goodbyes and leave when you feel comfortable. However, there’s no shame in leaving early if it’s getting too much, although you may miss out on some of the more interesting antics as the night goes on!

‘Tis the season to be jolly
We all know the annual party is a chance to let our hair down. With the alcohol free-flowing, it’s all too easy to overcompensate to calm those party nerves. Try to pace yourself – alternating drinks with a glass of water and sticking to one type of drink can help. Make sure you fill up on the delicious food on offer too!

Baby, it’s cold outside
As boring as this sounds, it’s always best to be well-prepared. Pre-book your taxi, or make sure you’re familiar with the train or bus timetable and keep some cash on you, just in case. Make sure your phone is charged before you leave the house, you never know when you might need it.

People like you: 18-29

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Meet Laura, a 25 year old personal assistant working in Reading. She currently lives with her boyfriend in a rented flat on the outskirts of the city, but they are saving hard to buy their own place. We take a peek at what a day in her life is like as she manages her job, home-life and money, while trying to maintain a healthy lifestyle.

My alarm went off at 6am this morning, as I decided last night to get my week off to a good start and head to the gym before work. I do a weights workout and then walk the rest of the way to work (the gym is about a brisk ten minute walk from my office – a bit more exercise and I’ll save money on the bus fare too!).

I usually have breakfast at home but with my early morning workout I’ll need to eat afterwards. I pick up a banana (28p) and a big bag of oats (£1.10) to make a quick porridge to eat at my desk. I also buy some protein bars (£2.87 for a pack of four) as I know I’ll get hungry later. I leave the oats and the remainder of the protein bars at work to make myself a quick, cheap breakfast in case I decide to do another early morning gym session this week.

The sun is shining and although it’s cold, it looks like a lovely day outside! My office is in the city centre so I decide to pop out at lunchtime to stretch my legs and have a wander around the shops. My boyfriend and I are currently saving up to buy our own place so it’s just window shopping for me today!

I head back to work and eat my lunch which is homemade vegetable soup (£1.01 a serving) with a bread roll (11p a roll) today. My boyfriend’s mum bought me a bread maker for my birthday and I’m enjoying making my own bread – it’s pretty economical too. I also grab a coffee from the machine at work. It’s much cheaper than my shop-bought lunch last week which ended up costing me about £6 for soup and a roll (£3.45) and a cappuccino (£2.45).

Before I know it, it’s time to head home. I usually alternate between taking the bus and walking home to save money, but I’m tired out from my gym session this morning so I decide to take the bus. My boyfriend is already home by the time I get in and we decide to cook together – it’s easy as I’ve already planned our meals for the week. Today it’s a comforting Spaghetti Bolognese, a classic from our student days. As usual, we make far too much so I put some in the freezer for another day.

After dinner we watch some TV on my parents streaming account (sharing this means we use it for free!). I plan our meals for next week at the same time and order our food shop online, which helps us to eat a variety of healthy, home cooked meals. My employer offers a discounts portal, so I use this to save money on the food shop every week. I also spot a code for free delivery so I make use of that!

I get my lunch ready for work the next day and head off to bed about 10:30.

*Prices accurate at the time of writing.

Exercise: a miracle cure?

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We all know exercise is good for you, right? But do you know just how good?

It’s amazing what a little bit of exercise can do for your health. According to the NHS “it can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes, and cancer by up to 50%.”

But it’s not just your physical health that benefits from getting your body moving. Exercise is also great for your mental wellbeing too. A short burst of 10 minutes brisk walking increases your mental alertness, energy and positive mood, while regular physical activity can increase your self-esteem, and reduce stress and anxiety. The NHS goes even further, saying, “Exercise is the miracle cure we’ve always had.”

Get up!
With many of us working longer hours and taking fewer breaks, we’re not always as active as we could be. A lot of us spend the majority of our day sitting down; either at a desk, on transport, or in our leisure time. Research suggests that many adults spend more than seven hours a day sitting down, and it’s this lack of physical activity that can have an impact on our mental health. The Royal College of Psychiatrists state, “The mind can’t function unless your body is working properly.”

Get out and about
But don’t worry, there’s plenty we can do to get our recommended daily dose of exercise and help look after our mental health. You could take up a new sport or hobby, cycle to work instead of taking the train, or even just get off the bus a stop early and walk the rest of the way. Check out the BBC’s Get Inspired website for more ideas and practical guides on what you can do.

Get moving
The NHS recommends that adults aged 19 – 64 get at least 150 minutes of moderate aerobic activity a week, or 75 minutes of vigorous aerobic activity. It might sound like a lot, but you only need to do a small amount each day to reach that goal. And you don’t have to run a marathon to hit your target either – 30 minutes brisk walking, five days a week counts as your 150 minutes of moderate aerobic activity.

It’s important to make sure we look after our mental health, and exercise can help do just that. So, whether it’s a taking up a new sport, restarting an old hobby, or just taking a brisk walk to the shops, a little exercise can go a long way.

Sweet ways to cut down on sugar

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We all know that eating large quantities of sugar is bad for our health, but it can often seem daunting to try and reduce the amount of sugar we consume on a daily basis. It’s Sugar Awareness Week, so we’re looking at how to spot those secret sugars and take action to make sure we aren’t overindulging a sweet tooth!

Anything with less than 5g of sugar per 100g is considered low in sugar and anything over 22.5g per 100g is considered high.

How much is too much?

NHS guidelines tell us we should limit the amount of added sugars we eat (known as ‘free sugars’) to 30g a day. This is around about 7 sugar cubes for those of us aged 11 or over, which might seem like quite a lot, but it’s surprising how quickly these can add up. So, how can you limit the amount of free sugars you consume? Read on for some tips on small, easy changes you can make that can have a big impact on the amount of sugar in your diet.

Be label aware

Before you put that snack in your shopping basket, take a look at the nutritional label. Anything with less than 5g of sugar per 100g is considered low in sugar and anything over 22.5g per 100g is considered high. There are lots of different names for sugar and they can appear cunningly disguised on the nutritional label, with sucrose and fructose among the most common – but there are many more! It’s worth trying to learn the names and also worth remembering that just because a food appears to be a healthy option, it doesn’t necessarily mean it is. Foods such as sushi or readymade pasta sauces can contain a surprising amount of hidden sugar.

Swap fizzy drinks

Instead of reaching for a sugary, fizzy drink, try making your own. To sparkling water, add tasty natural ingredients such as cucumber, mint, berries and slices of citrus fruits such as orange, lime or lemon. The possibilities are endless and you can enjoy eating the fruit once you’ve finished your drink!

Bring your own lunch

Pre-packaged salads and sandwiches can hide a large amount of sugar. Make your own lunch to help avoid hidden sugars, and make an informed choice about what you are eating at the same time!

Snacks

Snacking can often ramp up your free sugar intake. Make the swap from snacks such as cereal bars, cakes and biscuits to fruit, rice cakes, hummus and veg sticks and homemade popcorn. Swap sugary fruit yogurts for plain, natural or Greek yogurt and add your own fruit.

Get the tools you need

If this all seems a bit like hard work, there are plenty of useful apps and websites you can use. Check out Action on Sugar and the NHS change4Life websites for lots of great tips. Both Action on Sugar and Change4Life have apps you can download to your phone to help you make sugar swaps when you are out and about.

By making simple swaps, you can reduce your sugar intake and make easy, positive changes to your health. How are you going to reduce your sugar intake during Sugar Awareness Week? Let us know in the comments below!

Looking after your heart and your pension

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With the State Pension Age increasing from 66 to 67 between 2026 and 2028, there is more need than ever to consider how we care for our hearts as well as our pensions.

According to Heart UK (A UK based charity, giving expert support and education in high cholesterol and heart decease) Coronary Heart Disease (CHD) is the single most common cause of death before age 65, accounting for 16% of male and 10% of female deaths. Statistics suggest that, on average, someone in the UK will have a heart attack every seven minutes.

Advances in modern medicine and greater access to information around health, has seen a steady rise in our life expectancy, but this places a greater responsibility on us to make sure we are looking after ourselves.  So, how can we look after our hearts to keep them ticking long into retirement?

Eat healthy

Eating a varied diet of healthy foods can help you maintain your weight, blood pressure and cholesterol as stated by the British Heart Foundation, and will contribute to your overall heart health. Reducing salt, eating unsaturated fats (such as avocados, nuts and olive oil) and limiting your alcohol intake, are also some of the ways you can adopt a more heart health conscious lifestyle.

Get active

Regular, moderate physical activity is another key way to help keep your heart happy.  Maintaining your weight and leading a more active lifestyle can improve not only your physical wellbeing, but your mental wellbeing too. Try going for a short walk at lunch to break up your day. Statistics (from the NHS) show that regular gentle exercise can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.

Stop Smoking

If you’re a smoker, the single best thing you can do for your heart health is to quit. Not only will this impact your overall health, but it could also have a positive impact on your bank balance too! You could invest any money you save on cigarettes into your pension and may even have a few more years to enjoy that longed-for retirement . . .

Manage stress

Easier said than done. When work pressures are mounting and family life seems overwhelming, stress can build up unconsciously and cause your blood pressure to soar. There is plenty of help to be found, from professional medical advice to wellbeing apps, but managing stress can sometimes be as simple as taking a break in the middle of your day to relax or talking your problems through with a friend. Good nutrition and exercise can also impact your stress levels, so getting a good balance between the two can decrease stress and contribute to a healthy, happy heart.

These are just some of the ways you can be more mindful of your heart health before you retire. It’s never too late, and it’s certainly never too early, to start taking your health and your pension seriously.

Mindfulness, peace amongst the noise of mental health

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Mental health issues can affect us all in some way or another – whether personally or because someone close to us has suffered.  Unfortunately it still seems to be a taboo subject and is often not talked about openly, even though mental health awareness has been a subject rarely out of the news in recent times. This can lead to many of us suffering in silence, afraid to ask for help and often not knowing where to turn in times of need.

Having suffered from mental health issues myself, I understand the toll it takes both emotionally and physically,  and not only on me, but on my loved ones too. My mind is often full of negative thoughts, worries spin constantly round my brain and sleep will evade me for days. The noise in my head can become overwhelming and there are days where I struggle to look after myself.

A friend recently introduced me to a simple mindfulness programme to help me cope when my anxiety threatens to overwhelm me. After some scepticism (I’m awful at trying new things), it has helped me to take some control and in general I feel calmer and more like myself again. I am not alone in finding this approach helpful – a study conducted by the Mental Health Foundation found that subjects who undertook a course of mindfulness reported:

  • a 58% reduction in anxiety levels
  • a 57% reduction in depression
  • a 40% reduction in stress

Here are five tips to help you find some time for mindfulness in your life:

  1. Actively book some time in your calendar for yourself. You can practice mindfulness in as little as ten minutes and by scheduling this time in you are more likely to create a new habit you can keep.
  2. Find a quiet, cosy corner where you feel safe and relaxed – for me this is in my favourite armchair, surrounded by cushions.
  3. Find a programme that’s right for you. There are lots of great apps out there that make meditation and mindfulness easy, guiding you through your sessions so all you need to do is get comfy and press play. If you find sitting still hard, try a relaxing activity such as yoga which naturally encourages you to focus on your breathing, making mindfulness a more natural process. Or, take up a new hobby, such as knitting, sewing or baking – the repetitive actions act as a natural meditation.
  4. Don’t be hard on yourself.  It’s no reflection on you if you don’t feel the benefits straight away. For me, mindfulness certainly didn’t come naturally and having suffered from anxiety for years it took time to really feel the benefits.
  5. Be kind to yourself. Even if you decide the above activities aren’t for you, make time for yourself at least weekly. Do things that bring you joy, whether that’s exercising, spending time with your loved ones or something as simple as taking a hot bubble bath.

Giving ‘organic’ a go

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Many of us are still in the dark about what ‘organic’ really means – sometimes persuaded by clever packaging that what we are buying is better for us without actually knowing why. But what does ‘organic’ really mean and is it worth spending more on these products to reap the proposed benefits to our health and the environment?

‘Organic’ refers to the way which food products are grown and processed. Organic crops must be grown without the use of pesticides and fertilisers which are synthetic, petroleum or sewage based. For livestock used for meats, eggs or dairy – they must have access to the outdoors and only be fed organic feed.

What are the benefits?

There are a quite a few suggested benefits of eating organic food, however this is really down to personal preference and there are also some more negative points to consider. Take a look at some of the pros and cons of going organic below:

Pros

  • Contains only organic pesticides, if any – insecticides which are widely used in agriculture are not used on organic produce and therefore residue will not remain on your food.
  • Usually fresher – as organic food does not contain preservatives to extend the shelf life, it does tend to be fresher, although this isn’t always the case! Choose your supplier wisely – your local farmers market or farm shop is often a good place to start.
  • Is more environmentally friendly – farming without pesticides is better for the wildlife and organic farming also helps to reduce soil erosion and pollution, as well as increasing soil fertility.
  • Could be healthier – it is believed that organic foods contain more antioxidants and up to 6% more vitamin C, which will help your body to fight off nasty bacteria and keep you free of illness. Grass fed animals also intake increased levels of CLA (conjugated linoleic acid) which can boost cardiovascular protection which is good for your heart health.
  • Animal welfare conscious – this is one of the top priorities for organic farmers. Many people believe that the animals on an organic farm live much happier lives as they are not confined to tight spaces and have access to the outdoors and pasture so that they can freely roam about.

Cons

  • Generally more expensive – organic food does cost more and this can make it tricky to afford those ‘five a day’! The farmers markets can be reasonable though or you could have a go at growing your own.
  • Convenience – as organic foods have a shorter shelf life, it can be a struggle to keep everything fresh and this can mean increased waste and more trips to the shop.
  • Can be hard to find – not all stores stock organic and without spending a small fortune, it’s virtually impossible to stock a whole kitchen with organic foods.
  • Creepy crawlies – as insecticides are not used on organically grown fruit and veggies, it is more common to find bugs in your food which can be off-putting for some people.

If you’ve weighed it all up and think you’re ready to give organic a go, try and grown your own or visit the farmers market this weekend!

What a difference H2o makes

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We all know that we should drink water and keep hydrated throughout the day. Water has many health benefits and even helps with our concentration. Did you know that you can actually improve your memory by drinking water?

I find it really interesting that something as simple as water can make such a difference to our brain power and overall wellbeing. We all want to wake up feeling ready for the day and able to stay focused at work, so why do so many of us find it difficult to get down the NHS recommendation of 1-2 litres of water per day (that’s only roughly 6-8 glasses per day)?

Maybe you really can’t stand the taste of water! Why not try infusing with some fruit and serve with ice, and take a look at the benefits of keeping your H2o levels topped up – it might change your mind . . .

So why should you stay hydrated?

  1. Brain power – as your brain is mainly water, keeping hydrated improves concentration, helps to balance your mood and emotions as well as maintaining memory function.
  1. Energy levels – research shows that that as little as 2% dehydration will have an effect on your energy levels.
  1. Muscle fuel – when your muscles do not have enough water, they get tired and achy – which is why it’s also important to drink more water when you exercise.
  1. Goodbye toxins – water helps your body to flush out all of the nasties.
  2. Immune booster – helps your body to fight against illness – yes it’s true that water guzzlers are actually less likely to get sick!
  1. Vitamin check – your body can only take in the vitamins and minerals it needs by using water to reach the different parts of your body. 

It’s also been suggested that water can help with hangovers, so if all of the health benefits listed above aren’t enough to make you grab a glass, remember that the day after the night before!

Part three: planning to make your dream retirement a reality?

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Have you really thought about what retirement looks like for you? Which aspects of your daily life do you currently take for granted that might have a significant impact on your wellbeing? And importantly, what plans do you need to put in place to make your dream retirement a reality . . ?

It’s worth remembering that you will still be the same you when you retire but with the added benefit of not having to go into work every day! You might be looking forward to the day when you hang up your work hat for good, but don’t under-estimate the positive effect that the old routine has had on you over the course of your working life.

Keeping in touch

You might be shocked to find that you miss aspects of your work routine! The security and familiarity of long-seated routines can be highly influential on mood and mental wellbeing. It’s worth considering how you are going to keep the variety of contact and experiences in your daily life to make sure you enjoy all the free time you suddenly have! Head over to Age UK for a wealth of information on hobbies, travel and activities local to you.

 

Missing your former colleagues? Some of our longest lasting friendships can be forged at work, so don’t be surprised if you feel lonely without daily contact with your work friends. Make time to keep in touch with your friends – you’ll benefit from a huge lift in mood even just going for a coffee and a chat.

 

Does retirement mean being at home with your partner all day, or on your own? People often describe having to get to know their partners all over again when they retire as they’ve never spent so much time together! It can be a challenging time for many in relationships, but incredibly isolating for those who suddenly find themselves at home on their own too. There is help out there for those who experience loneliness and isolation – take a look at the amazing community that Contact the Elderly has built around having a cuppa and a slice of cake!

Whatever retirement looks like for you personally, you can never save or plan for it too early. 4me has a wealth of interactive tools, short videos and a comprehensive library to help you with planning for the future. Find out more about how 4me can help you here.

Part two: planning to make your dream retirement a reality?

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For some, retirement might feel like the end of an era – a time to slow down and settle for a quieter way of life but with many of us living longer, healthier lives maintaining that full and busy lifestyle when we eventually stop working is fast becoming the norm.

It’s worth remembering that you will still be the same you when you retire but with the added benefit of not having to go into work every day!

Staying fit, healthy and active

While you’re working you might take for granted the ways in which you keep your mind and body active, but it’s important to really think about how to continue looking after yourself in retirement.

Does it take you fifteen minutes to walk to and from your workplace Monday to Friday? You probably don’t even think about it as ‘exercise’ but this daily walk helps to raise your heartrate and keep you physically mobile. NHS guidelines recommend that an adult over 65 who is generally fit and healthy should look to exercise for at least 150 minutes every week. This could equate to two thirty minute runs and 30 minutes of brisk walking, so consider how you could work those minutes into your weekly routine.

Is your current job physically demanding? You may be used to heavy lifting, walking or being on your feet all day and all of this activity benefits both your physical and mental wellbeing. Though you might be welcoming the chance to slow down a bit, you should try to make sure you have alternative plans in place to keep you fit and healthy. Age UK has some great tips on how to keep active and where to find exercise classes local to you.

Do you have a subsidised gym membership as part of your benefits and rewards package? Remember that your gym membership might cost you more when you retire so you may want to find an alternative or factor in the added cost.

Whatever retirement looks like for you personally, you can never save or plan for it too early. 4me has a wealth of interactive tools, short videos and a comprehensive library to help you with planning for the future. Find out more about how 4me can help you here.

Be kind to your mind

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Everyone experiences some level of mental anxiety or distress at points during their lifetime.

In fact, one in four people across the world will suffer with some form of mental illness in their life. It’s completely normal to feel a range of emotions from anger and fear to deep sadness, worry and being overwhelmed when something traumatic happens, or even just when times are difficult at work or home.

Long-term impact

Though it’s normal to experience these emotions sometimes, it might indicate a more serious mental illness if the feelings don’t go away or get worse over time. Unfortunately, though efforts are being made to break down the stigma attached to being mentally ill, many people still find it difficult to seek the professional help they need, and the indications are that without proper treatment it might have a significant impact on long-term health.

There are over 200 types of mental illness, with a broad variety of symptoms.

Recognising the signs

There are over 200 types of mental illness, with a broad variety of symptoms but in general changes in behaviour, thinking and mood can be early signs of mental illness. It’s vital that we try to recognise these indicators in ourselves and in the people around us, and seek medical help as soon as possible to help minimise any lasting effects on our health.

Even if you are not suffering with a mental illness, it’s still important to be kind to your mind and put in place some simple measures to help look after your own mental wellbeing.

  • Do the things that make you happy. Sounds simple enough, but sometimes just freeing up the time in your daily routine to read, listen to music, chat with your family and friends or indulge in a relaxing bath is enough to help ease away the pressures of the day.
  • Exercise your body to help your mind. All sorts of good chemicals such as endorphins are released in your brain when you exercise helping with general feelings of happiness and wellbeing. In addition, it can help to promote positive self-esteem and see off those feelings of low confidence and poor self-worth.
  • Therapeutic hobbies. Creative hobbies have long been known to help promote calm and stem anxious thoughts through repetitive activity. Try taking up colouring, knitting or drawing to really discover the benefits of gentle activities to help relax and calm your mind.
  • Eat yourself to mental wellness. Good nutrition is essential in providing your mind and body with all of the elements it needs to function properly. Making sure you eat a diet that’s balanced will help to maintain balance in your mood and general sense of wellbeing.

Embrace some Danish wellbeing to see you through the Christmas chaos

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As the festive season ramps up to fever pitch and we’re all frantically trying to organise our family, holiday, work and home, there doesn’t seem to be much time left to do anything much else apart from sleep.

But it’s exactly at this point when the stresses and pressures of life are at their highest, that the Danes focus on finding moments of ‘hygge’ (pronounced hoo-gah) to ensure that they enjoy some calm comfort amidst the tumult.

A sense of wellbeing

Hygge: wellbeing, comfort, cosiness and enjoying the simple pleasures in life.

The exact meaning of hygge is almost impossible to determine, but is generally described as wellbeing, comfort, cosiness and enjoying the simple pleasures in life. Enjoying a hygge moment could be indulging in a quiet night in with hot chocolate and a good book, but it could equally be enjoying a cycle ride outside in the fresh air. Although the activities are seemingly unconnected, they both feed into a holistic sense of wellbeing – nourishing the mind and body with goodness.

Work life balance

This idea of general wellness also has a solid focus on maintaining a strong work life balance which sees the majority of Danes starting work at 8am and finishing at 4pm, Monday to Friday. The Danes begin and end their working day early to make the most of the daylight hours, especially in winter, and simply don’t stay late after work, placing great value on time spent at home with their family at the end of the day. The OECD Better Life Index states that ‘only 2% of employees work very long hours’ which is significantly less than the OECD average of 13%.

Work related stress

This work ethic is the accepted norm in Denmark and goes some way to avoiding underlying expectations to work longer than contracted hours to ‘get the job done’ which are more prevalent in the UK. It’s clear to see the correlation between a poor work life balance and increased stress levels, and this is highlighted in our recent Why BWell survey with 25% of UK respondents saying that they struggle to manage workplace pressure. Alongside this a third of people surveyed said that they believe their job has a negative impact on their mental health, and 20% admit they don’t get regular exercise.

Clock off and check out

There’s definitely something to be said for making some time for a hygge moment or two in the face of such statistics, and to help with navigating the most overwrought time of the year. Perhaps adopting a strict rule of clocking off on time most evenings to ensure you make it home to eat dinner with your family, or being mindful about creating joy in life’s everyday moments will be just enough to help you keep your ‘balance’ right through to the New Year.

Why BWell? If you’re interested in reading more about the current state of workplace wellbeing in the UK, you can download a copy HERE.