There are several components to achieving optimal health. Exercise. Proper sleep. Avoiding unhealthy habits, like smoking or too much alcohol. And, of course, diet.

What you put into your body directly a­ffects how much you’ll get out of it. So, in addition to helping you establish a healthy mindset with life advice, on this article we o­ffer experts tips to understanding dietary facts about what’s good and what’s bad, choosing Nutrient-Rich Foods, introducing lifestyle changes to improve your Health and demystify vitamins and minerals that your body really needs.

A WORD ABOUT DIETARY SUPPLEMENTS

A good diet, regular exercise, sound sleep, and minimal stress levels are a solid foundation for wellness. Supplements can help keep you healthy, but don’t expect them to do all the work or make up for bad habits. When added to a healthy diet and lifestyle, supplements can enhance your overall glow and well-being and help with a range of health issues, from Poor digestion to energy production. Obtaining adequate levels of key nutrients each day is the foundation for a healthy lifestyle.

There are plenty of opinions out there on supplements. Navigating all of the options can get confusing. We try to keep it simple. As a baseline take supplements for nutrients that are difficult to get from food alone and naturally lacking in most people. Nutritionists recommends fish oil, a probiotic, and vitamin D3.

The omega-3s in the fish oil and the probiotic boost gut health, which can help to heal and prevent skin issues, increase skin elasticity, promote hair growth, and possibly even reduce the appearance of lines. Vitamin D3 is excellent for preventing cognitive decline and heart disease. For stress, B vitamins are a good addition as they aren’t stored in your body and they help with energy, mood, and brain function. For improved sleep, try magnesium, which balances the nervous system and helps you relax, and melatonin, which is a hormone linked to sleep.

Talk to your doctor or nutritionist and educate yourself before starting daily supplements. You will also need to seek professional input when you are pregnant or taking other medications. Adapt and adjust your supplement intake based on your specific health situation.

YOUR NATURAL DEFENCE SYSTEM

Your immune system is ready to defend you from invaders at a moment’s notice and help you recover when you’ve been sick, but how much attention do you really pay to your hard-working immune system?

We tend to think of our immune system as a single entity, but it’s actually an entire system made up of organs including the liver, and blood cells and chemicals. Each day it works overtime to keep the germs and microorganisms that cause infection out of the body and to destroy the ones that do get in. If you have been getting more colds than usual and having trouble shaking off the symptoms? This could mean that your immune system is rundown.

LOVE YOUR LIVER

When it comes to strong immunity, your liver is your best friend. It works hard around the clock creating immune system factors that mount a rapid response against infection. In fact, traditional Chinese medicine practitioners have such enormous respect for the liver that they believe keeping this organ happy is the key to good health.

A diet that is low in sugar and based on healthy fats like olive oil and avocado, eggs, a little meat and fish, and whole foods like fruits and vegetables ( preferably organic) is best for your general health and will support your liver too. Eating plenty of fruits and vegetables to increase the amount of antioxidants and fiber in your daily diet will also help repair existing damage to the liver. Avoid heavy drinking, processed foods, chemicals, sugary drinks and snacks, and refined grains are best avoided if you want to keep your liver functioning well. If you think your liver needs some extra support, visiting a traditional Chinese medicine (TCM) clinic may treat the liver with diet, herbs, and acupuncture to help improve its function.

BE NUTRIENT RICH

Filling your plate with a wide variety of nutrient-rich whole foods ensures you’re getting a balanced mix of vitamins and minerals, which will go a long way to keeping your immune system running strong. But with all the environmental toxins our bodies have to deal with every day, processed and fast foods and our busy lifestyles, we can support our immune system by incorporating specific foods into our daily diet.

• FATTY FISH like tuna, mackerel and salmon, beef liver and egg yolks are good food sources of vitamin D, healthy levels of which are essential for strong immunity.
• VITAMIN C is a water-soluble vitamin, so it’s not stored in the body and we have to eat it every day to keep levels topped up. Eat plenty of citrus fruits, strawberries, capsicum, spinach, and kale.
• GARLIC: Garlic reduces the risk of getting sick, the severity of symptoms and the duration of the illness. When garlic is crushed, a compound called allicin is released which boosts the body’s disease-fighting response. Heat can deactivate these compounds but crushing garlic and letting it stand for 10 minutes before cooking can counteract this.
• TEA: Both green and black teas are packed with antioxidant flavonoids. But green tea contains plenty of epigallocatechin gallate, or EGCG, another powerful antioxidant that has been shown to boost immune function. Green tea also contains L-theanine, which helps produce more disease-fighting compounds.
• PAW PAW: Also called papaya, this fruit is a rich source of immune-boosting vitamin C, but it also contains a digestive enzyme called papain, which has anti-inflammatory action. It’s also a good source of potassium, B vitamins and folate.
• KIWI FRUIT: Small but mighty, these fruits are a rich source of vitamin C, folate, potassium, and vitamin K – all of which give your immune system an all-round boost.
• MUSHROOMS: Eat a cooked shiitake mushroom every day for four weeks and you’ll have a stronger immune system, according to a University of Florida study. Medicinal mushrooms enhance the immune system and reduce the inflammation the immune system produces.
• NUTS AND SEEDS: A mix of nuts and seeds goes a long way to cover your nutrient needs. Almonds and sunflower seeds are good sources of vitamin E, an important nutrient for maintaining the immune system, especially as we age. And eat just one Brazil nut to get your daily amount of immune-boosting selenium. Add in a handful of pumpkin seeds too – they’re a great source of zinc for vegetarians.
• MEAT LOVERS: Beef, lamb and calf’s liver are excellent sources of zinc for carnivores. Asparagus, miso, maple syrup, and mushrooms will add even more of the essential mineral to your plate.

Even with the best intentions, it can be difficult to stick to a healthy diet 100 percent of the time and it’s easy to fall back on too many takeaways. Supplements can be an important part of your immune-boosting toolkit. Make sure you have a blood test before the cold and flu season starts to check for any deficiencies and take the appropriate supplement to boost your levels. Certain nutrients in particular, such as zinc and vitamin D, are essential for a well-functioning immune system.

Late nights, colds and flus, and too much stress can leave us feeling rundown and in need of a helping hand. If you’re struggling to recover from an illness, it might be time for a visit to your GP or naturopath to check your levels.

KEEP YOUR MIND SHARP

As we get older, everyone experiences some degree of age-related memory loss such as when we can’t find our car keys. That’s normal and nothing to worry about. However, mild cognitive impairment (MCI) is more serious because it is a prelude to Alzheimer’s disease, the most severe form of dementia.

Officially, there’s no known cause for MCI and Alzheimer’s disease. But head injuries, poor nutrition, vitamin B12 deficiency, elevated blood sugar, and inheriting the APOE4 gene can increase the risk of memory and other cognitive problems.

COMPREHENSIVE TREATMENTS

Some drugs can slow the progression of MCI and Alzheimer’s disease, but they cannot reverse these diseases. A study at the University of California, Los Angeles, found that a broad lifestyle modification program successfully reversed MCI. The program included eating more fruits and vegetables; avoiding simple carbohydrates, gluten, and processed foods; taking fish oils, vitamin D, coenzyme Q10, and methylcobalamin B12; adopting stress-reduction techniques; getting adequate sleep; and engaging in regular exercise. Another 2015 study found that adopting a Mediterranean-style diet is good for your brain as well as your heart, with either ample amounts of extra-virgin olive oil or nuts led to improvements in attention, short-term memory, and mental flexibility.

If you are significantly overweight, have a family history of diabetes. Monitor your blood pressure, cholesterol, blood sugar, and weight to make sure they’re within a healthy range, especially if you’ve received a wake-up call from your doctor. Memory loss may occur years before an individual is diagnosed with diabetes.

SUPPLEMENTS FOR MEMORY AND CONCENTRATION

Several supplements have been shown to help memory and cognitive function.

• Docosahexaenoic acid (DHA), one of the two principal omega-3 fats, can improve memory, but it won’t help if you don’t take enough. The greatest memory improvements occurred in people taking at least 1,000 mg of DHA daily.
• PHOSPHATIDYLSERINE: Supplements of this brain chemical have been found to help numerous cognitive problems, including poor memory and MCI. Studies have found that phosphatidylserine improves moods, and might even ease feelings of depression. Take 100 mg once, twice, or three times daily.
• Ginkgo biloba extracts can improve memory and cognitive function in people whose dementia is related to neurovascular problems. The ideal daily dose amount is 240 mg of the EGb761 extract of ginkgo.
• B VITAMINS: In a study of 266 elderly men and women with MCI, researchers found that a B-complex supplement prevented the further decline of the subjects’ ability to plan, organize and prioritize tasks. But better results might be achieved by combining B vitamins with omega-3s, according to a study at Oxford University. Opt for a high-potency B-complex supplement.
• RESVERATROL: Found in red grapes, red wine, and Japanese knotweed, resveratrol activates the age slowing Sirt1 gene. It might also rejuvenate the brain, according to a recent study. Take at least 200 mg of resveratrol daily.

CONTROL STRESS, BOOST MOOD & IMPROVE LIBIDO

Are you one of the many who believe stress is a necessary part of everyday life? A certain amount of stress provides stimulation, but prolonged stress can cause mental and physical damage. One in five people experiences stress-response symptoms daily, ranging from headaches to life-threatening heart and circulatory troubles. Research shows the surge in adrenaline resulting from severe emotional stress can cause the blood to clot more readily, increasing the risk of heart attacks.

To make matters more complicated, stress can also lead to sleep disturbances as well as hamper your sex drive.

For instance, by decreasing your stress levels, improving your sleep, exercising the right amount and choosing appropriate food and supplements, you may see improvements in your libido. The following supplements may be just what the doctor ordered!

NUTRIENTS THAT ALLEVIATE STRESS AND ANXIETY

• BACOPA monnieri, an extract from the Brahmi plant. Studies found that bacopa significantly improved cognitive function and decreased depression and anxiety in older adults without Alzheimer’s. Other studies have suggested that bacopa can help protect against age-related neurodegeneration and cognitive decline. Typical doses are 150–300 mg per day of a bacopa extract containing 50 percent bacosides.
• Omega-3 fatty acids are required for healthy brain function and studies show that they may help mood disorders, owing, in part, to their anti-inflammatory effects. The best food sources are cold-water fish such as sardines, mackerel, herring, or wild Alaskan salmon but you can take an omega-3 supplement if you’re not consuming much in your diet. Choose one that’s been independently tested and guaranteed to be free of heavy metals and other environmental toxins. Aim for 700–1,000 mg of EPA and 200–500 mg of DHA daily.
• Tryptophan is the amino acid precursor of serotonin, often referred to as the ‘happy hormone’ because it creates feelings of calm and well-being. While it’s a good idea to consume tryptophan-rich foods such as chicken, eggs, and fish, it may be worth taking a supplement, in the form of 5HTP, separately to food. For mood enhancement, studies have used 50–100 mg three times a day, with meals. For sleep, 100–300 mg before bed has been used.
• TYROSINE, an amino acid found in eggs, turkey, beef, seaweed, soybeans, and Swiss cheese, is necessary for the production of norepinephrine and dopamine, neurotransmitters that play
• significant roles in mood regulation. Some studies suggest that supplementing with tyrosine can alleviate even significant depression. It’s also extremely effective in preventing cognitive decline in conditions of stress. Typical doses are 500–1,000 mg per day, divided into two to three doses. 
• THEANINE, a compound found primarily in green, white, and black teas, has been shown to promote concentration, alertness, and attention, creating a state of calm focus that’s similar to meditation. It works by increasing levels of serotonin, dopamine, and GABA, neurotransmitters that improve mood, memory, and learning. Look for capsules, tablets, or extracts, or drink matcha, a powdered form of green tea that’s high in L-theanine. Studies have shown calming effects at 200 mg of L-theanine per day. 
• B-vitamins are often depleted by stress, so ensure that you are getting enough in your diet, or take a good supplement. There is some evidence that bee and flower pollen, available in tablets or in grains, can boost immunity and energize the body. Do not eat this if you are allergic to honey or bee stings.
• Magnesium deficiency has been associated with an increased likelihood of anxiety and depression. Pumpkin seeds, spinach and Swiss chard, and some beans, including black beans and navy beans, contain magnesium
• Oats are vital for a healthy nervous system. ln periods of stress, start the day with oatmeal, which will help to keep you calm, and prevent depression and general debility.

NATURAL HEALTH NUTRIENTS FOR IMPROVING LIBIDO

• Ginseng is effective at treating men suffering from erectile dysfunction and improves sexual arousal in menopausal women.
• Maca is used to enhance fertility and sexual desire. It increases energy and endurance, reduces mental stress and helps balance hormones.
• Ginkgo Biloba is proving to be an effective way to treat sexual dysfunction according to researchers because, as it increases blood flow and has a relaxant effect on smooth muscle tissues.

MOVE IT.

Exercise boosts serotonin production, increases oxygen flow to the brain and diminishes the body’s response to stress. Good nutrition and sunlight amplify these benefits. Walk, run or cycle outside if possible. Even on cloudy days, the light is much more intense outdoors. A treadmill or stationary bike in front of a lightbox is a good alternative if it’s too cold or icy to go out.

YOUR GUT HEALTH  NEEDS SOME ATTENTION

Many doctors and nutritionists believe there is a direct connection between gut health and overall health. An unhealthy gut has been linked to everything from compromised immunity, brain fog, bloating, and skin issues (which makes sense, as the skin is the largest organ in the body). Pesticides, herbicides, poor nutrition, prescription drugs, industrial farming, and antibiotics all destroy the healthy bacteria in the body that is essential for good health. Thankfully, getting your gut back on track is easier than you think. It starts with a combination of probiotics and prebiotics.

THE POWER OF A HEALTHY GUT

You really are what you eat. You can eat good, healthy things, but if your digestive system is in an acidic state or an inflamed state, your body isn’t able to absorb all the nutrients in the food. It creates inflammation, fungus, an overgrowth of bad bacteria, and a leaky gut.

Probiotics are friendly bacteria that are thought to stimulate the immune system within the colon, possibly by destroying harmful bacteria and promoting the growth of more of the good guys. Most people just don’t have the healthy bacteria that our bodies need, so taking a probiotic is essential.

If you take a supplement twice a day, probiotics work immediately to improve the function of the digestive track. A probiotic supplement in capsule or liquid form is your best source. While some doctors recommend yogurt and kombucha, we believe they make the body more acidic and don’t provide enough of the healthy bacteria needed.

Keep in mind that the number of CFUs (colony forming units) on the label of a probiotic is going to be significantly reduced when it is ingested. Try to get a brand that has 19 or 20 billion CFUs in it. The most important strains to look for are Lactobacillus acidophilus DDS-1, Lactobacillus plantarum (what our pre-agricultural ancestors’ diet consisted of), Lactobacillus casei, Lactobacillus salivarius, Lactobacillus rhamnosus and Lactobacillus brevis.

Probiotics work best when combined with prebiotics. specialized plant fibers found in foods like leafy green alkaline vegetables (kale, spinach, watercress, and dandelion greens), wheat, oats, onions, bananas, honey, garlic and leeks, which can help enhance the growth of beneficial bacteria. Some probiotic supplements include prebiotics.

METABOLISM AND WEIGHT-LOSS DILEMMA

Healthy digestion and steady metabolism are crucial to feeling and looking great, but many people inadvertently cause their metabolisms to slow down with fad diets, starving, and binging. Starving yourself skinny, will have the opposite effect on the long-term.

To regulate your metabolism, experts recommend eating three meals a day to balance your body’s natural hunger signals. Think of food as nourishment, not as something to avoid. To help gently shed fat and reduce inflammation without skipping meals, they suggest not eating after 7 p.m.

Once a week along with regularly incorporating ginger, garlic, and turmeric into your diet. Sleeping between 6 and 8 hours will also make a difference. Sleep is the biggest shortcut to anti-aging, anti-inflammation, and better digestion.

BEAUTY SECRETS

If you want a beauty boost for creating gorgeous skin and strong bones, hair, nails, and teeth, start with a healthy diet. People are often surprised to learn that what they eat can affect their skin.

When toxins and acids enter your bloodstream where they don’t belong, your body will do anything to get them out, and one of the ways it does is through the skin. This can lead to acne, psoriasis, dermatitis, eczema, sagging and wrinkled skin, blemishes, moles, and blisters. If you have any skin issue, the answer could be as simple as eating or avoiding certain foods, or it might need a prescription-strength solution. Here, nutritionist and dermatologist share their advice on the most common skin issues.

ACNE

Major acne triggers are dairy and sugary foods that cause blood sugar to spike. For clients with acne issues, I recommend ingesting maca, cinnamon, and apple cider vinegar daily. Maca is a hormone balancer, and cinnamon and apple cider vinegar have blood sugar benefits.

Mix one large spoonful of apple cider vinegar in a glass of water and drink before breakfast or dinner. To work cinnamon or maca into your diet, try adding a dash of Ceylon cinnamon and one small spoonful of organic maca powder into a smoothie.

DERMATOLOGIST’S ADVICE: If you have a flare-up of acne, it’s important to switch your moisturizer and cleansers to oil-free and non-comedogenic versions. Then add in products that will target the bacteria that cause acne. Start with over-the-counter versions that contain salicylic acid and apply to affected areas. If those don’t clear up your skin, your dermatologist can give you a prescription based on exactly what kind of acne you have. Depending on your skin, benzoyl peroxide, retinoids, isotretinoin, or sulfur-based products are common solutions.

ECZEMA AND ROSACEA

Vegetarian sources of protein such as beans and lentils, along with oolong tea, have been proven to help eczema sufferers. A dairy-free diet is helpful for both eczema and rosacea. Probiotics found in yogurt and supplements can also help both skin issues. With supplements, look for one with multiple types of probiotics (such as bifido, acidophilus, and rhamnosus) at a dose of 20 billion CFUs or more. Fermented veggies such as kimchi and fermented carrots are another powerful source of probiotics.

DERMATOLOGIST’S ADVICE: For eczema, avoid body washes, soaps, and lotions with fragrance, as they can aggravate it. Use rich moisturizers that have ceramides for intense hydration and soothing. For serious cases, add prescription topical steroids, and the situation should resolve in 10 to 14 days.

With rosacea, flare-ups generally occur after triggers like spicy foods, red wine, too much sun, or cold temperatures. Rosacea is a lifelong condition that can be managed by using a gentle cleanser, applying sunscreen, and avoiding known triggers.

DARK CIRCLES

Oftentimes dark circles or puffiness are caused by allergies. There are natural antihistamines such as quercetin, a flavonoid, that can help with these symptoms. Good sources of quercetin include dark berries such as blackberries and blueberries and green tea, and you can also buy quercetin supplements. For best results, ingest berries, green tea, or the supplements one or two times a day.

DERMATOLOGIST’S ADVICE: Dark circles are caused by many different factors, including allergies, congestion, genetics, and aging. Depending on the source, a cosmetic dermatologist can help with the right treatment, which could include lasers, antihistamines, fillers, and creams with green tea and vitamin K.

WRINKLES

Some foods can actually boost collagen and therefore minimize wrinkles. Consider bone broth and gelatine for a dietary collagen boost. In terms of non-animal products, vitamin C is also an anti-aging winner, both taken as a supplement and applied to the skin as a serum.

DERMATOLOGIST’S ADVICE: The sun is the biggest wrinkle culprit, so use sunscreen (SPF 30 or higher) daily and wear hats in strong sun. Avoid tanning and sunbathing. Products that contain retinoids and fruit acids help promote skin renewal and soften lines; apply these topical antioxidants daily to help heal and correct environmental aging.

DRY SKIN

Dry skin can be a sign that more vitamin A is needed. Sweet potatoes and leafy greens such as spinach and kale are great dietary sources of vitamin A. Zinc helps enhance the effects of vitamin A. Shellfish, carrots, and pumpkin seeds are also excellent sources of the nutrient.

DERMATOLOGIST’S ADVICE: To combat dry skin, you have to hydrate inside and out. Drink at least eight glasses of water a day. With topical products, make sure everything you use, from cleanser, soap, serums, and lotions are all formulated to be extra hydrating. Look for formulas with glycerin.

Oils are also extremely moisturizing. The best ones for dry skin are sesame oil, olive oil, macadamia nut oil, and almond oil; you can apply them directly to the skin daily.

TIPS FOR BETTER SLEEP

When you are tired, it shows dark circles under the eyes, dull skin, breakouts, and a loss of focus and energy. But what is enough sleep, exactly?

The National Sleep Foundation recommends seven to nine hours a night for people ages 18 to 64, and about an hour less for people ages 65 and up. Other experts say it’s not about the number of hours, it’s about how much REM cycle sleep you are getting. If you go through four to five REM cycles, you will wake up feeling refreshed and renewed. The aim is to move through the non-REM stage (including a period of deep sleep, when your body restores tissue and muscle and strengthens bones and the immune system) into the rapid-eye-movement phase (when your brain is more active and perhaps dreaming).

You should have the most energy in the morning if you had a good night sleep, since Cortisol levels should be at their highest. If you can’t get out of bed in the morning and have a lot of energy at 1 a.m. that means your cortisol levels are off and your sleep is not restoring your body the way it should. You will need to consult with your doctor to check your cortisol and adrenal levels. Your doctor should be able to prescribe specific supplements and nutrients such as melatonin, magnesium, inositol, and rubidium to help get you on track. Rubidium helps put the brakes on that overdrive in the adrenal function, and inositol is good to take before bed to calm the brain and Nerves.

Breaking your tech and TV addiction, especially before bed, is essential if you want better sleep quality. With phones constantly pinging and causing immediate stress, it’s hard to ever feel relaxed. These devices have low-frequency electromagnetic radiation that can affect neurotransmitters and can contribute to overstimulation and anxiety. We recommend unplugging two hours before bedtime.

Diet and exercise affect sleep as well. Regular exercise is key, even if it is just walking. Walking three miles four times a week can make a difference.  Lay off the caffeine after 2 p.m. For alcohol, wait at least an hour after your last drink before you sleep. Alcohol may help you fall asleep, but all the sugar in the alcohol will cause a rapid rise and then decline in your blood sugar, which will cause you to wake up.

To fall asleep more easily, develop a nighttime’s ritual. If possible, set a regular sleep schedule, both for when you go to bed and when you wake up. Avoid taking daytime naps, as it will interfere with your sleep at night. Use your bedroom only for sleep—no tech or TV. Practice deep breathing or listen to a guided relaxation app or CD. When you’re getting your sleep balance right, you will feel more alert and energetic and look fresher and brighter.

STRONG BONES ARE NO ACCIDENT

A lifetime golfer visits her doctor complaining of dif­ficulty climbing stairs and walking because of soreness in her right knee. The doctor says, “Well, you’re 60; this is part of growing old.” The astute patient replies, “My left knee is just as old and it doesn’t hurt.”

Studies have shown that after the age of 35, bone loss increases as a natural part of the aging process, but did you know it’s possible to boost your bone strength?

Without healthy, strong bones to support the structure of your body, it becomes difficult, and in some cases impossible, to lead an active life. Promoting good bone health can help increase the quality of life and overall well-being for years to come. Still, nearly one in three adults, experience some type of joint discomfort, making it difficult, and in some cases impossible, to dance, walk upstairs or even hug loved ones.

Not smoking, limiting your alcohol and caffeine intake and spending some time in the sun can all help protect your bones. By maintaining healthy bones as you age, the risk of osteopenia (low bone density) and osteoporosis (a condition where bones become weakened and fracture more easily than normal bone)is greatly reduced. The sooner you start protecting your bones, the more likely you are to have healthy, strong bones for life.

CALCIUM + SUNSHINE + EXERCISE = STRONGER BONES

The combination of eating a diet rich in calcium, ensuring you are getting enough sunlight to make vitamin D, and exercising throughout life are three key factors that can help build and maintain strong, healthy bones. Ninety-nine percent of your body’s calcium is found in your bones, which makes the essential mineral a major building block for healthy bones. By the time you’re 17 years of age, 90 percent of bone growth is complete, which makes childhood the most important time for bone building.

Dairy foods are a rich source of easily absorbed calcium. Try to include at least two to three serves of dairy a day, which will generally provide you with a calcium intake of about 1000mg. A serving size is equivalent to a glass of milk (250ml), a tub of yogurt (200g), or a slice of cheese (40g). If you can’t eat dairy or prefer not to, try these other calcium-rich options:

» Eat more broccoli, bok choy, silverbeet, spinach, cucumber, celery, and chickpeas

» Snack on almonds, dried figs, and dried apricots

» Eat more canned salmon or sardines, which contain bones rich in calcium

» Eat more oranges

» Add tahini to your diet

» Try soy-based products, such as tofu and tempeh

» Look for milk alternatives that have added calcium

» Have baked beans for breakfast.

If you are finding it difficult to get enough calcium from your diet, your doctor may recommend a calcium supplement. Some studies have suggested an increased risk of a heart attack in women who take calcium supplements. If you have bought any supplements from a pharmacy, read the label on the bottle to find out how to take them. Too much calcium may cause stomach upsets such as bloating or constipation.

Vitamin D is a hormone that controls calcium levels in the blood, making it essential for healthy bones as well as for muscles and general health. A deficiency can increase the risk of osteoporosis, falls and fractures. It is unlikely that you can get the vitamin D your body needs through diet alone, but there are certain foods that contain small quantities of vitamin D such as salmon, tuna, mackerel, oysters, eggs, mushrooms, milk, yogurt.

Exercise builds stronger, denser bones. It also increases the size, strength, and capacity of your muscles, which is important for supporting your joints and preventing falls. So, doing some type of exercise on most days for at least 30 minutes is vital. Any positive gains in bone strength are lost when you stop exercising, so working out needs to become part of everyday life.

Focusing your diet on foods that are rich in calcium, such as milk, cheese and broccoli, and vitamin D will go a long way to protecting your bones, but there are other bone-friendly nutrients you should add to your daily diet for optimal bone health including Magnesium (Rich sources include pumpkin and sunflower seeds, bran, tofu, potatoes, spinach, and baked beans), Protein (Good sources include beef, veal, lamb, chicken and turkey breast, tuna and soybeans), Phosphorus (Found in milk and grains like rice and oat bran). Be careful when it comes to special high-protein diets, which can be harmful to bones as too much protein can cause the body to lose calcium. Consult a qualified nutritionist or dietitian to find out how to get the right nutrients in your daily diet.

The average household contains 62 toxic chemicals, and they hide in unexpected places, including cleaning supplies. Essential Oils are one of the best natural options for homemade cleaning recipes. Not only do they smell good! Their natural antibacterial, antimicrobial, and degreasing properties make them effective at replacing cleaning chemicals to disinfect, purify and remove stains.

Though it‘s impossible to completely avoid toxins, but with a little help you can significantly reduce your exposure by replacing harsh cleanings products with safer options. it‘s easy and more affordable to mix up your own.

LEMON

1. Remove Sticky Goo: Just a few drops of lemon oil will remove sticky residue. Add a carrier oil to dilute when you need to protect a surface from a concentrated essential oil.
2. Deodorize Refrigerator: Combine a cup of baking soda and 20 drops of lemon. Mix together. Keep in refrigerator to absorb odor.
3. Daily Shower Spray: In a spray bottle add 2 cups water, 2 tablespoons Sal Suds, 20 drops Lemon, 10 drops tea tree. Shake well before use. Spray down shower after use.

LAVENDER

4. Deodorize Carpet: Mix 20 drops of lavender oil to ½ cup of baking soda. Sprinkle over the carpet, let sit for 10-23 minutes, then vacuum.
5. All-Purpose Surface Spray: To a spray bottle add equal parts cleaning vinegar and water with 10 drops of lavender and 10 drops of Bergamot. Shake well before use. Spray and clean surfaces.
6. Freshen Laundry: Add 5 -10 lavender drops directly to the wash or place drops on wool dryer balls and add to the dryer.

TEA TREE

7. Diffuse tea tree and orange to purify the air.
8. General All-Purpose Cleaner: Mix ½ cup distilled white vinegar, 3 cups distilled water and ¼ teaspoon tea-tree essential oil in a spray bottle. Add 10 drops pine essential oil. Shake and spray on any hard surface, and then wipe with a cloth.
9. Clean Yoga Mat: Add equal part witch hazel and water to a 4 oz. spray bottle with 15 drops tea tree and 10 drops of Eucalyptus.
10. Laundry Soap Booster: Add a few drops to the wash to rid clothes of a mildew smell.

EUCALYPTUS

11. Quick Clean Counters: Soak a dishcloth in a bowl with warm water and 5 drops of eucalyptus. Ring out water and wipe down counters. Repeat as needed.
12. Bathroom Mildew Remover: Combine 1 cup distilled water with 1 cu vodka in a spray bottle. Add 10 drops each tea-tree, lavender, and eucalyptus essential oils. Share and spray on mildew. Wait 30 minutes or more to allow the oils to break it down, then wipe clean with a cloth.
13. Shoe Deodorizer: Add 5 drops of eucalyptus to a cotton ball. Place cotton ball in shoe overnight.
14. Trash Can Wash: To clean the inside bottom of a trash can add 5 drops of eucalyptus to 2 cups of warm water. Pour water into a dirty, empty trash bin and let soak. Use more water if you have a larger trash bin. Empty water and wipe away residue.

ORANGE

15. Deodorize Sink: Add 3 drops of orange and 3 drops of lemon to drain.
16. Clean Wood or Leather: In a 4 oz. spray bottle, add 15 drops of orange essential oil, equal parts FCO to equal parts white vinegar. Spritz on wood or leather and wipe away with microfiber cloth to give luster and shine.
17. Loo Spray: Add 1-2 drops into the toilet bowl before you go to eliminate odor.
18. Surface Scrub: Blend 1 cup baking soda and ¼ cup liquid castile soap with 10 drops each lemon, lime and orange essential oils in a small bowl. Apply to stovetop or sink with a sponge and then scrub and rinse clean.

PEPPERMINT

19. Aromatic Disinfectant Spray: Combine peppermint and tea tree to make a disinfectant for your home. To a 16 oz. spray bottle add 10 drop Peppermint, 10 drops tea tree and equal parts of white vinegar and water. Shake well before use.
20. Insect Repellent: Keep ants and spiders out of your home by creating a peppermint essential oil barrier. Put some oil on a cotton ball and let sit in corners of house or spray peppermint around the areas they are entering your home such as doorways or windows.
21. Freshen Your Space: Add a few drops of peppermint oil to homemade potpourri.

NATURAL LAUNDRY DETERGENT:

Did you know that indoor air is typically two to five times more polluted than outdoor air? Some of the biggest culprits include conventional household cleaners such as laundry detergents. The synthetic fragrances and harsh cleaning agents can infiltrate the air through unsealed dryer vents. Make your own stain-fighting, brightening and deodorizing detergent using natural soap, washing soda and essential oils.

22. Lavender, Lemon laundry detergent: Using a box grater, finely grate bar of soap. To a large bowl, combine grated soap with washing soda and store in a glass jar with a lid. In traditional washing machines, add ¼ cup to regular loads or ½ cup to large or heavily soiled loads. For HE machines, add 3 teaspoon to regular loads or ¼ cup to large or heavily soiled loads. Add 20 drops of lavender oil and 10 drops of lemon oil to soap before running machine. Use less oil if washing a smaller load.

Times are getting weird right now. Everyone has different emotions regarding all the chaos in the entire world when the future seems uncertain. Maybe there is the fear of getting infected or fear about the economic impacts. Maybe there is stress thinking about the school closings and quarantine. With self-isolation affecting many families and potentially making simple joys of life difficult, we are all trying to do the best we can while protecting ourselves and the people we love.

However, what is certain is that we are all going to lose our loving minds if we have to sit with our kids at homes and stare at the walls for 2 weeks (or longer). With social distancing causing the most of stress (no playdates or playgrounds, stores and malls closed, avoid non-essential travel), you may be asking yourself what in the world to do with the kids when you can’t leave the house? Sure, there’s the academics and schoolwork to keep up with. But then what?

Here’s the help, Mama! We’ve put together this 85 mega-list of easy and safe things to do at home while practising social distancing. Hopefully, these options will make your life easier, keep your kids happy and you sane.

The goal is to share quality time with our loved ones, foster optimism, create new experiences and make memories. 

Tips before you start:

• You can choose one or several activities per day.
• To add an element of surprise, write down a few staycation ideas on a piece of paper and make your kids pick one out each day. 

In Your Backyard

1. Play a board game in tournament.
2. Play a card game.
3. Have afternoon tea party.
4. Have an ice cream party.
5. Make a potted garden.
6. Relay race or obstacle course.
7. Yard clean up.
8. Go on a scavenger hunt.
9. Play with bubbles.
10. Jump rope.
11. Stargaze.
12. Backyard camping.
13. Water gun targets.
14. Lemonade stand.

Experiment & Explore

15. Clean out & donate clothes.
16. Clean out & donate toys.
17. Rearrange the bedroom.
18. Old games|toys from back of closet.
19. Pull an all nighter.
20. Make spring cleaning easier together.
21. Create a map of your town.
22. Create the family menu for the week.
23. Science experiment (lava lamp, storm in glass, milk art, ice fishing...).

Craft & Creativity For Every Age Level

24. Redecorate bedroom.
25. Print and customize your own t-shirt.
26. Decorate a pair of white shoes with markers and bling!
27. Origami challenge
28. Canvas wall art projects to hang at home with colourful drip painting
29. Get behind the camera and film a movie.
30. Make a silent, slow motion movie or video
31. Create paper mache pots with simple magazine and glue.
32. Try water marbling art with nail polish
33. Diy your own popsicle stick craft or mixed up beads
34. Create beautiful papers pinwheels
35. Have a theme photo shoot.
36. Make holiday, seasonal decorations or craft.
37. Paint rocks.
38. Create a puppet show.

In The Kitchen

39. Make your own pizza.
40. Bake or cook together.
41. Make Kids-friendly Smoothies recipes.
42. Pancakes time.

Build It!

43. Take apart old electronics.
44. Make no-sew pillows from old clothes.
45. Make cards for grandparents.
46. Family project (family tree, photo album).
47. Fix-it/diy projects around the house.
48. Lego 10 minute challenge
49. Playdough creation contest.

Just For Fun!

50. Indoor picnic.
51. Have a history period party.
52. Inside games (hide & seek, nerf gun wars)
53. Living room campout.
54. Indoor exercise or dance.
55. Hot & cold game.
56. Washi tape race track.
57. Do a puzzle.
58. Build a fort with blankets, pillows, sheets, chairs.
59. Cupcake decorating.
60. Favourite movie and tv series marathon.
61. Make a family time capsule.
62. Cook & dress up for a fancy dinner.
63. Paper airplane race
64. Host a pyjama party (sleepover optional!)
65. Pickup sticks fun

Keep Them Reading

66. Set a library reading challenge
67. Create a bubble tent for reading
68. Foreign country arm chair travel.
69. Make illustrations for an audio book
70. Make a scrap book.
71. Create a word search.
72. Do a little school work too
73. Spelling words games
74. Trivia and quiz games

Safe Outdoor Activities

75. Clean car, inside & out.
76. Go for a walk.
77. Go for a bike ride.
78. Geo-caching with your cell phone
79. Sidewalk chalk creations.
80. Play hopscotch.
81. Create chalk racetrack.
82. Games with balls: soccer, baseball.
83. Throw things outside: Frisbees, rocks, foam or paper airplanes.
84. Outdoor picnic.
85. Catch the sunrise and sunset.

Survival is a must, but we hope, you will create some meaningful memories in the process, too!

We are gifted with many treasures from the earth. Essential oils are just a few of these gifts. These ancestral, nontoxic medicines work on a physical, emotional, and some even say spiritual level to heal and balance the body. We’re here to tell you which ones are really worth trying.

What Are Essential Oils?

Most of us had heard of essential oils in the Christian story about the birth of Christ, the three wise men brought Jesus gifts of frankincense and myrrh, both of which are essential oils. Our ancestors were healers, using herbs and plant media to treat everything from colds to burns and cuts. In today’s world, we know essential oils as ingredients in soaps, perfumes and skincare products.

What Makes them Work?

Essential oils are liquids comprised of highly concentrated aromatic mixtures of compounds obtained from plants. These oils are called “essential,” because they are all the good things in the plant condensed into just the oil. Because of their high concentrations, it only takes a few drops of any particular oil to do the job.

The medicinal uses of essential oils are almost endless. They can be used to treat everything from breathing problems to cuts and burns. Some are great for the treatment of joint and muscle pain; others can be used as a safe insect repellent.

The most popular way of getting the benefits of essential oils is either through topical application or aromatherapy. Some people suggest ingesting these oils, but unless you are under supervised treatment from a certified medical professional, our experts do not recommend that these oils be ingested.

Here are a few oils that stand out for their ability to boost mood and promote a positive mental outlook.

Improve Energy with Citrus

Any essential oil from the citrus family will raise your spirits with one whiff. First on the list is lemon (Citrus limon). Reach for lemon when a little extra energy is required.Upbeat and bright, lemon is veritable sunshine in a bottle.

Next up is one of the most effective citrus oils for treating melancholy zesty blood orange. Although it shares the same Latin name as sister sweet orange (Citrus sinensis), blood orange is often chosen for its more complex aroma and anti-depressant qualities.

Lime (Citrus aurantifolia), another citrusy restorative, adds a zip to anti-anxiety blends with natural chemical properties that act as a tonic for those battling chronic stress.

Diffuse several drops of lemon, lime, and blood orange in the morning to start the day with an aromatic boost. Since these are top notes, the fragrance may dissipate quickly. So mix a few drops of each into unscented body lotion and apply after your shower to sustain the tart, happy scent just a bit longer.

Relieve Depression with Lemon Balm

Lemon balm (Melissa officinalis) has a lemony aroma with a touch of green, almost as if it’s signaling your spirit to buck up. It’s also an excellent antidepressant.

Steep the dried herbs to make lemon balm tea for a soothing afternoon treat. And add a few drops of this rare restorative essential oil to a cotton ball and tuck into your pillowcase before climbing into bed to help still the mind and encourage restful sleep.

Diffuse Negativity with Blue Tansy

Speaking of the blues, diffuse negativity with blue tansy (Tanacetum annuum), a herbal essential oil with slightly sweet floral overtones that, like blood orange, adds substance and depth to any blend.Blue tansy essential oil is important on aromatherapy. It is useful for treating burned, irritated, inflamed and damaged skin. Blue tansy oil gets its unusual cobalt color from one of its components, chamazulene which has been shown to have anti-inflammatory properties and is a powerful antioxidant. In addition, it is a useful analgesic and is effective for addressing allergic and asthmatic reactions, and can help calm anxiety and nervous tension. Be sure to avoid common tansy (Tanacetum vulgare), which can be toxic. True blue tansy has completely different chemical properties.

Maintain Hormones Balance with Clary Sage

The perfect choice from the herbal family of essential oils is clary sage (Salvia sclarea). The English name “clary” comes from the Latin sclarea, which is derived from Clarus, the word for “clear.” The essential oil has been shown in studies to calm the nervous system and reduce blood pressure, heart rate and levels of the stress hormone, cortisol. In one study reported in the Journal of Alternative and Complementary Medicine in 2012, it was shown that clary sage helped women to feel less anxious before a urological examination. So, it can assist with female reproductive conditions such as menstrual cramping, menopause, and labour as well as sleep issues related to anxiety or stress.

Since the aroma can be a bit strong, blend clary sage with citrus oil, jasmine, lavender, sandalwood, and vetiver oil to mask the odor while still enjoying its euphoric properties, which will help battle the blues.

Raise Your Spirits with Lavender

No list of stress-busting essential oils is complete without lavender (Lavandula angustifolia), the go-to oil for quelling anxiety and calming overwrought emotions. Whether inhaled or applied topically, lavender has a sedating quality that instills a sense of peace. Aromatherapists use lavender to enhance all kinds of blends, but especially those designed to balance mood and lift spirits.

Combine a few drops of lavender with blue tansy and diffuse aerially to help melt anxiety and create a mellow atmosphere.

Chase Away The Bad Thoughts With Jasmine

The sweet, heady scent of jasmine is as calming as Valium but with none of the side effects, as reported in the Journal of Biological Chemistry. Researchers at the Heinrich Heine University, Dusseldorf, found that the scent of this delicate white flower has the same calming, sedative effect on the central nervous system as commonly prescribed sleeping pills and sedatives. Brain scans showed that inhaling jasmine molecules enhanced the effect of gamma-aminobutyric acid (GABA) – an amino acid produced naturally in your brain by more than five times. GABA promotes relaxation, reduces stress and anxiety, balances mood and helps you sleep better.

Add 2-3 drops of jasmine essential oil to 15ml of base oil such as grapeseed or jojoba, and massage it into your skin before going to bed.

Get Some sweet dreams With Sandalwood

The woody, sweet, aromatic scent of sandalwood is burned in Hindu and Buddhist temples. The scent instills a sense of peace and tranquillity. It’s so relaxing, alleviates anxiety and eases mental fatigue. It’s also restorative and emotionally grounding. If you’re having problems sleeping, sandalwood will help you to switch off from the stresses of the day. Studies have shown that it contains components (santanols) that have a natural sedative effect. It can be used directly from the palms or by diffusion. It can be used directly from the palms or by diffusion.

Enhance Sensual And Sexual Energy With Ylang Ylang

This sweet, exotic, sensual smell is so good they named it twice! Ylang Ylang is best known for its aphrodisiac and mood-enhancing properties. The scent reduces blood pressure and heart rate and eases anxiety, helping you to gently unwind physically and mentally.

For a powerful blend, combine a few drops with sandalwood and clary sage. Or, add two drops of ylang-ylang and two drops of vanilla essence or essential oil to 20ml of body butter or lotion, then dab on your wrists.

Manage Mood Swings With Frankincense

This has been used since biblical times as part of holy and ceremonial rituals. Derived from bark resin found in the Middle East, Somalia, Ethiopia and China, its woody, balsamic scent has a deeply calming, purifying and meditative effect. The scent of frankincense calms the respiratory system, relaxes the diaphragm and encourages deeper breathing. It helps to alleviate anxiety and stress. If you have a tendency to wake up in the night, add a drop of frankincense to a tissue, then take a deep breath into it. This will soon help you to get back to sleep.

Boost Immunity and Breathe easier With Eucalyptus

The next time you get stuffy, reach for eucalyptus (Eucalyptus Globules). Studies have shown that Eucalyptus and pine essential oil help with seasonal allergies and can help decongest a blocked nose and help ease sinus congestion. Soak in a really hot Epsom salts bath with a few drops of eucalyptus oil, and stir the water to release the scent. Topically you can apply to the chest, behind the ears and a touch under the nose to help clear congestion.

Look Younger with Rose Oil

Rose oil (Rosa damascene) is costly because it takes so many flowers to produce, but it pays off with a glorious fragrance and anti-aging benefits. Twenty-two pounds of rose petals are distilled for every 5-ml bottle of oil produced. When it’s combined with rosehip seed oil, the natural vitamin A-rich fatty oil from the same plant, you’ve got a nourishing and wrinkle-fighting blend. Balances and improves general wellbeing, uplifts, relieves nervous tension and stress. Rose has a beautiful aroma that encourages feelings of positive self-reflection.

Invite A Feeling Of Peace With Peppermint

One study found that a diluted peppermint solution applied to the forehead was as effective as acetaminophen at reducing tension headaches. It’s also a powerful oil that promotes healthy intestinal function, supports normal digestion and cooling sore muscles.

Vaporize it with lemon and eucalyptus to clear the air and facilitate breathing. You can also take a whiff for a shot of energy or use it to help repel some bugs.

Get Tough on Acne, Soft on Skin with Tea Tree

Its antifungal and anti-bacterial powers make this oil an excellent option for breakouts. One small study found that using a product with 5% tea tree oil was just as effective as benzoyl peroxide for treating acne spots. It’s also great on rashes, minor cuts, and irritation. Try to combine tea tree oil with olive oil and sage leaf extract to hydrate, tone, and soothe your skin.

The Perfect Blend For A Healthy Lifestyle

These Essential oils will help you soothe away tension and welcome wellness into your home. Find that one right aromatherapy blend just for you. Start out on the lighter side. The recipes below feature a dilution of 3%, the perfect starting point. You can always add a drop or two more. Experiment to see what you prefer.

Otherwise known as allergic rhinitis or pollinosis, hay fever is an allergic reaction triggered by allergens such as dust, pollen, mites, grasses, moulds, animal fur and hair or air pollution. Spring is when most people notice the symptoms, as this is when the outdoor allergens increase.

The 2017 National Health Interview Survey reported 7.7 percent of the adult population (close to 20 million people) were told within the past year by a doctor or health care professional that they have hay fever.

ALLERGY SEASONS ARE LONGER

Does it seem as if your allergies get worse every year? You may not beimagining it. Allergy specialists say that climate change does seem to be making allergies worse. Allergenic plants are bigger and produce more pollen, and allergy seasons are starting earlier and lasting longer.

WHAT ARE THE SYMPTOMS?

Some hay fever symptoms occur immediately after you have been exposed to the allergen. They include:

• Itchy nose, mouth, eyes, throat or skin.
• Problems with smell.
• Runny nose.
• Sneezing.
• Watery eyes.

Other hay fever symptoms may occur later: 

• Stuffy nose (nasal congestion).
• Coughing.
• Clogged ears.
• Sore throat.
• Dark circles under the eyes.
• Puffiness under the eyes.
• Fatigue and irritability.
• Headache.

EXAMS AND TESTS

Your health care provider may do a physical exam, ask questions about your symptoms and what triggers them, and run blood and skin tests to diagnose your condition.

PREVENTION AND TREATMENT

To prevent and treat symptoms:  

• Avoid the allergen whenever possible. Mild allergic rhinitis may be helped by a saline nasal wash to remove mucus from the nose.
• Use prescription and non-prescription medications. Ask your health care provider about antihistamines, nasal corticosteroid sprays, decongestants and other medicines, such as leukotriene inhibitors.
• Try immunotherapy via injection of allergen extracts to adjust and calm your body’s immune response.

OTHER MEDICATIONS

Antihistamines and nasal steroids can be helpful for allergy symptoms. However, antihistamines can cause drowsiness and should be taken only with your doctor's approval. Non-drowsy antihistamines can be used for mild, intermittent symptoms such as sneezing or itching.

For those with more severe or persistent symptoms, a nasal steroid can help. Nasal steroids need to be used every day and may take a week to start working, but provide better long-term symptom control. 

WHAT YOU SHOULD DO?

WEARING SHOES AT HOME

In addition to tracking in dirt and mud, you can track in pollen when you wear your shoes into your house. If you’re prone to allergies, allergy expert recommends not only taking off your shoes when you get home but also throwing them (and everything else you are wearing) into the washing machine.

HAIR GEL

Anything you can do to minimise your exposure to allergy triggers can go a long way to making you feel better. One easy trick? Don’t use hair gel, which, perhaps not surprisingly, collects pollen.

LEAVING THE WINDOWS OPEN

Drive with the windows up and turn your car’s air conditioner to the ‘do not recirculate’ setting. Also, try to park in a garage or where the car will be somewhat covered and less likely to have pollen land on it. Similarly, keep all your windows at home closed to keep pollen out, and turn on the air conditioner if necessary. Check that the filter on your air conditioner is properly installed and isn’t too dirty. When preparing for spring, make sure your air conditioner is not only ready to cool your home but is ready to help clean the air you breathe.

STRESS

After studying 179 people with hay fever, researchers at Ohio State University discovered that the 39% who suffered more than one allergy attack had high stress levels. What’s more, the majority of people in this group, who were studied for 12 weeks, had more than four allergy attacks within two 14-day periods.

While the study did not prove a cause-and-effect relationship, stress is known to exacerbate many health problems, and allergies appear to be among them. While alleviating stress won’t cure allergies, it may help decrease the episode of intense symptoms.

DON’T DELAY YOUR MEDICATION

People often don’t start taking allergy medications until their symptoms get unbearable, but that’s a mistake. Allergy experts advise to consider starting treating allergies before you have symptoms if you know you have bad pollen allergies.

Watch pollen counts, and as soon as they start to rise, start taking your usual medication. Once your body ramps up its release of histamines and inflammatory chemicals, allergies are much harder to treat.

AROMATHERAPY

Essential oils may also reduce attacks. You can heat the oil in a burner then inhale them on a hanky or over a steaming bucket of moderately hot water. Try eucalyptus, tee tree oil, Roman chamomile, lemon, lavender, geranium, rosemary or peppermint.

ALLERGY AND NUTRITION

CELERY

You may already know that peaches and apples can exacerbate symptoms in people with pollen allergies, but it turns out that celery can as well. Both cooked and uncooked celery can cause swelling of the throat, lips and tongue, so if you have a pollen allergy, you’ll probably want to steer clear. And be sure to read the labels on packaged foods.

Celery is often an ingredient in soups and salad dressings.

EAT SOME HONEY

The secret remain in the bees. Traditional honey, commonly used to improve food and drinks, contains many minerals, enzymes and antioxidants that help your body stand and not feel sick anymore.

Bees use pollen from the same flowers that cause allergies. When you eat honey, you ingest a bit of the allergen that made you sick. With time, the body builds up immunity to these allergens and make seasonal allergy season more tolerable.

VITAMINS

Supplements such as vitamin C and zinc are going to be your friends here. Vitamin C has long been known to help reduce allergic reactions, and zinc is great to boost immunity.

 So by all means, be ready for next allergy season before it strikes, especially after a mild winter season.

You have finally found your dream place and you can't wait to feel at home. Do not rush to the stores to buy what you like! Decorating a new home requires a little pre-planning! So get organized.

Take the time to sort through your old stuff and make a list of your needs, according to the configuration of your apartment, the size, as well as your budget. Forget about the old books and unnecessary knick-knacks that will certainly not fit your new place. Make donations to your local charity shop or for the most sentimental of you, store them at the parental house. It’s all about serenity. We want to create a relaxing and pleasant interior, in line with our current needs. So, if you are not yet a skilled planner then it is time to learn how to be one.

You must start by listing in a first column all the essentials you will need, in order to furnish your apartment. Then, in a second column, the pieces that are complementary or those that can be scheduled for a future purchase as your budget allows. By prioritizing your desires, you will avoid certain secondary purchases that you may regret later.

The first apartment often means small space. Do your best to define separate areas and opt, in your checklist, for Dual-Purpose Furniture to optimize it. Bedrooms are the perfect rooms to have multi-purpose furniture.

Remember also to invest as much as possible in decorative items that will follow you for a long time rather than spending your entire budget in low-cost items. Focus on quality over quantity.

Now, you’re ready to think about your decoration. These decorating ideas a basic shopping list to get you started. Spice up your home with pieces that reflect your personality and style and create a space that is comfortable for you.

1. Start neutral and mix colors

Whenever you are nervous or unsure about adding a color to your place, consider following the 60-30-10 golden rule often used by designers to create well-balanced rooms with colors. Think of it as a guideline to create a palette of 3 colors which can vary in tone and shade.

60% of a room is made up of wall space and large anchor pieces. Starting with dominant wall color as well as flooring and sized furniture, is a perfect starting base to establish a strong yet flexible foundation for future improvement. Moreover, it is perfect for helping those colorful decor pieces to stand out.

30% of a room is comprised of accent furniture, area rugs, wood trim, textiles, etc. A white or glass coffee table, a grey sofa, a wooden table are all pieces of furniture that you can add as your taste and style evolve and as the seasons change. In the evening, add layers of colors with throw pillows, blankets, lamps and other accessories. This will make your room feel more comforting and cozy.

The rest of the composition is a variety of decor, artwork and smaller items. Have fun playing around mixing colors, patterns and textures such as metal and wood. You don’t need to do too much; few choices can add depth and sparkle to the room.

2.Vintage finds

Antique markets, drift shops and car boot sales are a great opportunity of finding vintage beautiful things with the potential of a good deal. Whether it is a rustic metal bowl or timeless tea table, it will blend perfectly with modern style. There is something pleasant about giving old objects new shine, and in return, they will give your new place a comforting feeling and stylish atmosphere.

3. DIY and customization

Thanks to Pinterest, the options for custom-made and low budget furniture are endless. You may think that it is a bit complicated to do it yourself, but it is not. Whether you’re a novice at DIY or a dab hand with a saw, there will be something to inspire you.

You can transform an old door to a stylish farmhouse headboard, build a coffee table with rustic wood pallets, assemble a desk from different materials or use decorative stencils to restyle your nightstand. Let yourself be inspired and unleash your creativity!

4. Gallery wall

If you have a large boring wall behind your sofa space then wall art may be all you need. A gallery wall is a unique way to make a place your own. There is a wide collection of affordable prints available in our Home section. Whether it is beautiful photography, pop art, calming scenes to soothe the soul, or something different entirely, you’ll find a print that grabs your attention. Get some original artwork to add personality to your walls.

5. The perfect sofa

Your sofa bed will probably be the most important task in your checklist. This two in one furniture offers a comfortable seat and a highly appreciated extra bed, very appreciated in small spaces such as studios or apartments.

There are so many different styles, colors and materials to choose from. Opt for the most popular brands. Make sure you check the thickness and density of the foam depending on how often you plan to use it as a convertible bed, daily in a studio or occasionally for a guest room for example. Add throw pillows and patterned rugs for an elegant and cozy touch.

6. Throw blanket

Too much throw blanket is never too much! They are a great statement piece. A focal point that adds incredible texture and warmth to any space.

They are cosy, soft and you can wrap them up when you watch the latest Netflix series. In the winter, you can invest in a faux fur or braided throw for extra warmth, and in the summer you choose lighter colors and lighter knits.

7. Fancy candles

Fancy candles look and smell amazing, allowing you to give a distinct scent and signature to your new place. Moreover, they can make a real difference to your mood and complete the interior decor of a room. 

Some people prefer stronger scents, other more subtle. Start with lighter scents first and Go from musky to citrus to fruity florals into heavier woods. Whatever your preference is, find a scent that you'll love for years.

8. Coffee table’s books

Coffee tables are an eye-catching addition to your living room. A coffee table should be seen as the centre of the living area where you can display some of your favourite decor pieces. There are a variety of interesting coffee table books that cover everything from DIY to baking to art and design. Books are sure to expand your horizons and add beauty to your home for years to come. 

9. Window treatment

Windows are like the eyes to your home and the way you dress them up can enhance or break your space.

Now, plastic blinds are gone! Curtains can offer to the design just as much as the furniture. When selected correctly, they will add a sense of sophistication to your room and improve your view.

Not only does the design you choose needs to be attractive, but it will ultimately determine the amount of natural light you receive and prefer into your space. Choose a fabric that is durable and functional, such as linen or faux silk, and a color or pattern scheme that suits your furniture and decoration without overwhelming it.

10. Bedroom splurges

Bedrooms are often one of the last rooms to get decorating attention figuring “no one” sees it. But that’s wrong. Your bedroom should be a retreat, a quiet oasis, away from the hustle and bustle of your busy life. Some bedroom furnishings worth a splurge and of course, whether you are starting your first job or you are older and established in your career, the term “splurge” is relative. Keep your budget and financial situation under control and avoid spending yourself into unmanageable debt on any piece of decor.

What makes the ideal adult master bedroom is to create distinct zones: for sleeping, for relaxing and for lounging. For the sleep zone, choose a bed that is not only timeless in design but durable. A good-quality bed is a long-term investment. Go for the best mattress you can afford and Pamper yourself with the softest and smoothest sheets. After all, they play an important role in your health, state of mind and physical comfort.

For the lounge zone, if space allows, think of adding a beautiful settee or love seat and anchoring the space with a small area rug. As for the relaxing zone, this can be a space perhaps for reading, a cup of morning coffee or tea, or an extension of the lounge zone.

11. Dining space hack 

Add some personality into your dining space by investing in colored dining chairs. This gives the dining space a unique look that differs greatly from the typical wooden, white or black chairs. You can either go hunting for already colored chairs or buy three chairs and personalize them yourself with your favourite colors. The contrast with your dining table will look amazing and the dining experience turns into something special. Make sure that the chairs look similar in design but have different colors. 

12. Lighting fixtures

Replacing the boring, basic light fixtures in your apartment is a small change with a big impact. Go for fixtures that fit your room's style. If you are fun of boho chic style, go for a pendant light. If your style is modern, you can opt for a geometric wooden lampshade. There are so many options you can choose from and it will make a big difference. As a rule of thumb, try to mix different lighting sources in each room. For example, add a floor lamp in your living room, a table lamp in your bedroom or add elegant sconces in your dining room. Also, best to buy all of the lighting fixtures at once to create a sense of flow in your apartment.

13. Bar cart

A styled bar cart is a quintessential piece to have in your first “adult” apartment.  You can place it anywhere to turn any empty corner into a party mood. Display your style and Showcase your favorite spirits, plus essentials like wine and glassware.

Another great way you can use this piece of furniture is for storage. You can store books and notebooks, or bowls and glassware. These fun furnishings are so trendy right now.

14. Area rugs

An elegant, patterned rug is a great investment for your first apartment. They add texture and color, and a touch of sophistication in a multilayered room. They also help define a sitting area and give a great first impression. Choose a bold color or stylish pattern that adds personality to your room.

When it comes to size, the traditional rule is to measure the seating area and get the closest size up, so all the furniture legs will be on the rug (or sit on just the front legs). In the bedroom, treat the bed as a focal point. Measure it, and get a rug that extends 24 inches on each side, unless it’s against a wall.

15. Storage solutions

It's time to get creative with storage! A quick Google search will reveal endless hacks and solutions for home storage. So let keep this simple. A clever storage solution should be able to accommodate a range of your everyday essentials and keep them at your fingertips.

Wooden baskets are functional and they look great either under the coffee table or stand-alone statement piece. Hooks can be put on the back of the door or over your dresser to hang anything from bags to jewellery. And bookshelves not only need to be used for books but can store a printer, picture frames and even more storage bins!