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Getting a good night's sleep is probably one of the most glorious feelings. If you've ever had trouble sleeping then you will know how frustrating it can be lying awake at night, feeling tired but being painfully conscious. 

No one wants that. Also, getting enough sleep at night is important for your health. An American organisation put together this handy chart that tells you roughly how much sleep you should be getting each night.

If this sleep schedule seems unfamiliar then read on because we have some of the easiest tricks you can use to get yourself make on track. 

Stop napping.

This actually goes against almost everything we believe, but, it's a surefire way to restless sleep that makes you want to nap needs to be stopped. Break the cycle and literally let yourself get tired out by ditching the naps. 

Eat earlier in the evening.

Going to sleep on a full stomach can make you uncomfortable and restless, so try having dinner earlier in the evening for optimum sleeping conditions.

Get the temperature right.

No seriously, those people who have to have the duvet covering one half of their body exactly are on to something. You're body won't settle down if you're too cold or too hot, so figure out what temperture you need and try to stick with it. 

Put the wine down.

A nightcap might seem like a fabulous idea, but it actually leads to less REM sleep, and that's the good kind that you need. Sorry to break it to you.

Turn off all the gadgets. 

The experts recommend that you turn off anything like your phone, tablet, laptop or TV at least 30 minutes before you head to bed. The blue light they emit tricks your brain into thinking it is in fact day time, so no sleep for you. 

Put the dog out.

Sorry Spot but you need to get out of the bedroom. A study found that 63 per cent of pet owners who allowed their pet sleep in their room expected poor quality sleep. So it may be time to part ways if you need some quality sleep.

 

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We all know that people who spend the majority of their day sitting at a desk are likely to face some interesting health issues as result.

Sore necks, backs and poor posture in general are often associated with those who are desk-bound.

Now it has been found that prolonged sitting can be just as bad for your health as smoking. According to researchers at Queens University Belfast, sitting for long periods of time has is linked to increased risk of heart disease, obesity, diabetes and even early death.

Dr. Mark Tully from the UKCRC Centre of Excellence for Public Health at the university said that people can spend up to 80 per cent of their waking hours sitting down.

“Public health scientists have recognised the need to develop effective interventions to address the high levels of inactivity across ages, with sitting regarded as the new smoking,” he said.

Dr Tully is a regular user of a treadmill desk and said his office also has standing desks in place.

“Those of us who stand while we work are more creative and productive in our working lives too. So it may well be that sitting is reducing productivity in our workplaces,” he said.

He also said in a previous study people who spent most of their time sitting were 50 per cent more likely to die than the people who spent the least amount of time sitting.

So what can we do to help break the unhealthy cycle?

“Break up your sitting with a little bit of standing. What my colleagues do is drink lots of water because that encourages breaks to go and relieve yourself,” he said.

We will more than willing to deal with a queue for the bathroom at the office if it means we can live longer and healthier lives.

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Harnaam Kaur is still just 24 – but she’s already weathered her fair share of personal storms.

For one, and much to her initial distress, she started growing facial hair from the age of 11.

The Berkshire-native was diagnosed with polycystic ovary syndrome, a condition that causes the body to produce more male hormones than usual.

In response, she spent thousands on treatments and procedures to get rid of the beard-like growth.

“For many years, I removed my facial hair, and it was emotionally and physically painful.

“I remember having my face waxed and threaded, and it was horrible. It burned because my skin was so soft and tender at that age,” she told Women’s Health.

“My skin would rip, and I used to bleed. I used to wax two to three times a week, but, like with arm or leg hair, the hair on my face would still come back.”

She added: “I really wanted to get laser treatments done, but I was too young at the time.

“I even started bleaching my hair at one point to make it lighter and less noticeable, but you could still see it, especially when I was out in the sun.”

Sadly, as a result, she suffered at the hands of bullies: things got so bad that at one stage she considered ending her life.

As Harnaam has also told Rock ‘N’ Roll Bride: “At the age of 16 I hit my biggest low. I had been suicidal all year due to immense bullying from school and people in society.”

However, one day she recalls thinking: “Why don’t you try living with your facial hair? Why don’t you try embracing it and actually growing it out and see how you feel?”

So she stopped listening to the bullies and instead decided: “I’m just going to live how I want to live.”

In the spring, Ms Kaur’s photo was included in a major London exhibition celebrating the world's best facial hair and she was also invited to appear on ITV's This Morning.

Today, she is says she is a “brave, confident woman who isn't afraid to break society's norms”.

Based in London, she considers herself a “body-confidence activist”.

Harnaam explains that a lot of women with PCOS now reach out to her to talk about their struggles, thank her, or tell her her story has given them strength or inspired them.

“I think the comments that have really stood with me the most are the ones where people say things like, ‘I want my daughter to be as strong as you,’ or ‘I’ve started to love myself after hearing your story’.”

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Introducing a little bit more exercise into our lives can sometimes mean we end up a little short on time.

Stressing ourselves out running from place to place in a desperate bid to make it to the gym before they close can leave us feeling worse than when we spent all weekend on the couch with Netflix.

Rising at the crack of dawn to get to a Yoga class before the sun comes up is also not going to work for everyone. In efforts to help you decide whether a morning or evening workout is going to be better for you, we put together what makes morning and night workouts good for you.

Now all you have to do it decide if you want to set your alarm, or indulge in a mid-morning snooze.

Morning Workouts are better because:

The energy boost

Getting up early is hard, your bed is ultra-comfy, we understand. However, the exercise enduced endorphins from a morning workout can get you seriously pumped for your day ahead.

The routine

According to experts rising early for your workout will leave you more likely to stick with your fitness routine than if you choose the night time option.

You get it done

If you’re not altogether wild about actually exercising, then opting to hit the gym in the morning may be your best bet. That way it’s finished and out the way, so you’re less inclined to spend all day dreading it and end up not going.

Night workouts are loved because:

It relives stress

If you had a frustrating day, then something like kick boxing, or even some gentle yoga are going to help you work it out and get rid of all that negative energy after a long day.

You can work out for longer

In the morning you can end up rushing your trip to the gym or opting for a shorter run so you can get ready for any other plans you might have. At night you’ll have more free time, and if you wait until after peak hours the gym will generally be less crowded.

You are actually ready

Muscle function and strength apparently peak in the evening hours, according to experts, so you might actually be able to work out a little harder as you’re physically more prepared to exercise.

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There’s nothing worse than realising that kale salad was actually just a taco chip in disguise.

Whenever anyone makes the effort to try a healthier eating regime they often have to do the dreaded ‘healthy’ food shop.

With countless brands promoting thousands of products as they healthiest to hit the shelves it can be hard to know what to choose. Luckily for you, a number of dieticians have weighed on which so called ‘health foods’ that you’re better off avoiding.

Juice cleanses

Some people, and some celebs, will swear by juice cleanses claiming the detox is the best way to reinvigorate their entire body, however:  "there is really no such physiological phenomenon as a 'cleanse,' " says registered dietitian Mindy Haar, Ph.D., the director of program development at the New York Institute of Technology in New York City. 

Gluten- free snacks

Unless you are an actual sufferer of celiac disease, then it’s best to steer clear. Registered dietician Emily Hein told ELLE magazine, much of these have the same amount of calories and higher sugar content than your usual snack options.

Sugar-free salad dressing

The experts says that when food makers remove sugar from food they add other ingredients that will be broken down by your body into sugar when you digest them. So best to avoid those too then.

‘Diet’ drinks

While they could possibly be better for you than ordinary fizzy drinks, Lori Welstead a registered dietician at the University of Chicago Medicine says “they contribute nothing beneficial to your diet and may contain artificial chemicals suspected to increase food cravings.”

Vegetable based crisps

Apparently we’re all just kidding ourselves with this one. Avoiding the potato based kind is generally a fruitless endeavour because many other ‘veggie’ crisps are made with the same ingredients as the usual kind. You can’t blame us for trying though, right?

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Have you ever watched a horde of runners fly by and wondered how on earth do they do it?

Long-distance running can be as much of mental challenge as a physical one. Most of us consider how much longer we have to go, or ask ourselves why on earth we’re putting ourselves through all that pain.

You wouldn’t be alone in wondering what on earth is going on inside the heads of those people jogging an “easy” 15 miles before work on a Monday. The British Psychology Society decided to do some research and their findings are making us feel a lot better about ourselves.

The study revealed that the runners surveyed spent 32 per cent of their time running thinking about how much “Pain” and “discomfort” they were in.

They also spent 40 per cent of their time considering how fast they were going and how much longer they had to go (the runs were at least 7 miles long). A popular thought to consider: “downhill, don’t kill yourself”.

To be fair they did spend the rest of their time out running considering their surroundings. Although while most were considering the beautiful scenery, others were concerned with any dangers hiding around the corner. Such as “I hope I don’t see any snakes.”

Some of our favourite thoughts from the survey:

"Hill, you're a b**** … it's long and hot.”

"This is such a fu**ing busy street. I hate it.”

"That sucked!”

"I need it to start raining, it's hot, its' really hot, humid.”

Another thing that makes this survey even better, the runners were asked to “think aloud” while they ran rather than trying to remember everything afterwards.

So the next time you drive past someone who looks like they’re giving themselves the best pep talk of their lives, they’re more than likely lamenting their dodgy knees or ill-fitting socks.

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As the old saying goes, "an apple a day keeps the doctor away", but did you know just how much apples can actually help your health? 

The delicious fruit is packed with numerous vitamins and minerals which contribute to a healthy and well protected system. They contain plenty of anti-oxidants as well as vitamin C which help protect your body against bacteria and viruses.

Here's how the humble apple can benefit your health:

Prevents cancer

Apples have potent anti-cancer abilities that protect the body from harmful cells. Even more they help reduce pancreatic cancer by up to 23%!

Anti-cholesterol

Apples have high amounts of fiber. When eaten the soluble fibers compete with fats and result in the decrease of absorption of bad cholesterol levels.

Boosts immunity

The anti-oxidant quercetin is found in red apples and boosts your immunity to build natural defenses for your body.

Diabetes

Apples aid in fighting off oxygen-free radicals that cause diabetes. They are packed with fibers that are key to blunting blood sugar swings.

Weight loss

Fiber comes along to save the day again as it fills the stomach with fewer calories. Hence, reducing the calorie intake along with filling your stomach up for longer.

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Is coffee good for more than just wearing off the inevitable mid-day slump? 

A new study suggests that drinking a lot of coffee could actually reduce your risk of developing skin cancer. 

In the decade-long study, researchers analysed nearly 450,000 people who drank coffee. The participants had to fill in questionnaires that came from The National Institute Of Health about their various eating and drinking habits.

By the end of the study, close to 3,000 people developed malignant melanoma, a serious type of skin cancer that occurs in the cells that produce pigmentation.

After adjusting the research to account for various risk factors including smoking, family history and sun exposure, researchers found the very interesting association that the people who drank four or more cups of coffee a day were 20 percent less likely to developed malignant melanoma.

Caffeinated coffee in particular lessened the risk even more.

So how is this possible? The authors of the study think coffee contains extremely beneficial compounds (including caffeine) that appear to fend off cancer in a number of ways:

  • They suppress cells that turn cancerous in the sun
  • They fend off oxidative stress and DNA damage
  • They absorb harmful sun rays (kind of like sun screen)
  • And they detoxify carcinogens

This is all BRILLIANT news for us coffee drinkers, especially all of us whose Nespresso bills are sky high.

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Finally, a good reason to not feel guilty about a mid-week take away!

The latest research from the Chinese Academy of Medical Sciences is saying that those of us partial to a spicy curry once or twice, or even three times, a week are living longer than those who don’t eat spicy food.

People who eat spicy favourites like tikka masala, jalfrezi or vindaloo are 10 per cent less likely to die than those who don’t eat them as often.

Even better news if you have a serious thing for curry because those who snacked on some spicy treats daily had a 14% lower risk of death.

The study was the largest of its kind and the results have also indicated that people who eat spicy foods regularly are in the receiving end of various health benefits. So basically, forget about cooking tonight, you can absolutely indulge in at least once dinner out a week, right?

Apparently regular spice eaters are less likely to die if they were suffering from diabetes, cancer, heart disease or respiratory disease.

The study was conducted using “observational” methods. Which makes us wonder if they need volunteers for a repeat study? We would be open to that for sure.

The bioactive ingredient in spices, capsaicin, is thought to be an anti-obesity, anti-oxidant and anti-inflammatory wonder spice.

However, some positives from the spice could be erased if people drank alcohol and reduced their exercise.

Thank you science.

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We're all guilty of it: we wake up full of good intentions. We weather breakfast and maybe even lunch admirably, but at some stage we reckon 'feck it! – the diet starts tomorrow," before diving head-first into a giant glass of wine or family-sized bag of Kettle Crisps.

Because it seems that everyone is always starting their healthy eating regimes and exercise schedules 'tomorrow,' – or indeed 'on Monday…' or on the 'first of the month'.

So what's difficult about starting right now? And what can we do to give ourselves a kick up the arse?

Here, SHEmazing! brings you the ultimate guide to getting motivated…

 

1) Ask yourself why

Are you losing weight simply because you feel you 'should'? A lack of goals or clear targets will allow you to put off the best intentions indefinitely.

So ask yourself why: to fit back into your jeans; to look your best at a wedding; to be able to run 5km without stopping. Keep these goals in mind at all times until healthy living becomes second nature.

And write it all down too – then store it on your phone and refer back regularly. 

2) Know your triggers 

A lot of time, we don't really the reasons that prompt us to overeat – leading to binges. So work out how you eat and why. Do you eat because you're bored, or emotional, or thirsty? Do you always crack at 6pm? Are you someone who needs to have a treat day – or are you better off sticking to a diet plan until you start to see results?

Everyone is different – and you're best placed to identify your own nutritional pitfalls. While you're at it, clear the kitchen out of the food that you know you'll lean on after a tough day.

3) Preparation is key

No matter how much background checks you carry out – you won't get very far if you're not organised. This might mean having a stash of almonds or carrot sticks in your handbag at all times, so when hungry strikes you can reach for something healthy.

It probably means planning the week's meals in advance on a Sunday evening – hitting the supermarket accordingly.

Check out menus before eating out too in order to work out your best bets. The same goes to exercise and the gym: schedule in your sessions and stick to them as you would a job interview or important appointment. 

4) Spread the word

You'll need support no matter what – so tell your friends and family of your plans to get healthy and lose any excess kilos. Explain to them that you really want to quit the yo-yo dieting cycle, and that you're fully committed to making this plan work once and for all.

Spell out why this is something that's important to you, and emphasise that their support could well mean the difference between success and failure. For your own sake too – knowing that others know will help you stay on track.

5) Get visual

Dig out a picture of you wearing your coveted size 12 jeans – or a snap of you in a bikini looking pretty great. Make copies and stick them around your house: the fridge; your wardrobe; the bathroom mirror.

Knowing that you were once fitter and healthier than you are now proves that you can be that way again. If you want, you can even stick up a snap of a celebrity body shape you really admire.

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We know that setting your alarm that extra 10 or 15 minutes early can be kind pretty painful. Nobody wants to get up any earlier than is absolutely necessary, do they?

However, as it happens, you might be seriously missing out if you’re inclined to keep pressing that snooze button until the last possible second.

Herbal Essences conducted a survey on women across the U.S and found that those who woke up earlier in the morning to hop in the shower said it changed their day in a positive way.

Also, and here’s what really made us think twice about this early bird business: people who wake up earlier and shower are more confident.

Apparently something as simple as a morning shower can help you feel more attractive and relaxed. So, now we know what Gigi Hadid and the likes are up to at the crack of dawn.

Researchers in Scandinavia have also discovered that cold showers in the morning can help you shed a few extra pounds if that’s what you’re after too. Elite Daily reports that it was discovered “that bodies exposed to cold temperatures increase the metabolic rate of brown fat fifteen-fold, which can help you lose 9 lbs a year if sustained.”

Cold showers are also better for you than that morning coffee too. The freezing cold ones, you know the ones that make you wonder if your skin is still attached, are a psychostimulant. Which means they have the same effect as caffeine.

There is also research that shows how it is possible to actually feel happier simply from having morning showers without all that steam. 

The Commonwealth University School of Medicine found that short cold showers can stimulate the brain’s blue spot which is the primary source of noradrenaline — this can help chemically mitigate depression.

So, we might be giving the snooze button a skip in the future.

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Apparently, it doesn’t matter if you are the fittest woman on earth of not, there’s still one little troubled spot on our bodies that gets on our nerves no matter how many kettlebells you’re throwing in the air.

You that awkward spot close to the armpit area that you never ever notice until it’s finally time to pull out the strapless dress and embrace the summer tank top season.

Well, lucky for us, Cosmopolitan caught up fitness instructor Elizabeth Bracero who picked some of the best, and easiest workout moves to tone up your chest and shoulders.

All you have to do is try to work up to four sets of 12 repetitions of each exercise. If you want to see results Elizabeth notes that you should try and complete the routine several times a week in addition to any other exercises you might be doing.

Give these exercises a try and finally get rid of that armpit awkwardness for yourself!

Push ups: or you can do push-ups on your kness as you build up strength to do complete push ups.

Chest flys: start with the weights above your chest and lower your arms down and to the sides, slightly bending your elbows.

Overhead pull overs: hold the weights over your chest with arms straight before lowering them towards the floor above your head

Bar front raises: keep your arms as straight as possible while lifting the bar up to shoulder height and then slowly back down.

 

 

 

 

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