Snoring and Sleep Apnoea – the facts

Posted on 13th October 202027th March 2023 by Vavista

Snoring is the subject of many a joke but can be far from a laughing matter. It can leave you feeling exhausted the next day due to poor quality sleep as well as ruin the sleep of a partner. And we are becoming more and more aware of the effects poor sleep can have on our health – dementia, heart disease, obesity and much more.

What causes it?

Well, it can be a feature of your anatomy – the shape of your mouth and nose. That can also be influenced by your weight – being just a few pounds over, especially if you carry your weight around the middle and neck, can increase your risk of snoring. It can also be due to smoking, drugs (illicit and prescribed) and alcohol. Plus, allergies, and nasal stuffiness can influence it too.

Understanding the cause (and it can be a combination) can help you reduce your risk by avoiding the avoidable risks like smoking and alcohol. Losing weight will reduce your snoring and help you sleep better – and that makes it easier to keep the weight off in return! And other causes such as allergies and your anatomy may potentially be improved by medication or special devices to help open your airways further.

Have you heard of sleep apnoea?

Waking up tired, or being told by your partner that you snore, or ʻtoss and turnʼ can all be signs of a much more serious sleep complaint – sleep apnoea.

People with sleep apnoea wake themselves up many times during the night, sometimes unaware, as they stop breathing temporarily and consequently are very tired during the day, often falling asleep in front of the TV. More than 1 in 50 people have sleep apnoea, 2/3rds are men…but the risk is increased 7 times if you are obese. Left untreated it can increase the risk of high blood pressure, heart attack and stroke.

People with sleep apnoea are less alert and show slower reaction times when driving. The effect can be worse than that of drinking alcohol over the drink-driving limit.

As a result, people with sleep apnoea are up to 5 times more likely to be in a car-crash from nodding off at the wheel. It can also affect productivity at work and the ability to make healthy choices. This means you can end up in a vicious circle:- the sleep apnoea caused by being overweight makes you reach for quick sugar and fat-filled energy boosts and leaves you too exhausted to exercise…..which increases your weight and your sleep apnoea even more.

If you recognise any of these symptoms of sleep apnoea or even just snoring that is causing sleep disturbance you should contact your GP. He or she can arrange tests for sleep apnoea or other causes of snoring – it can be treated and you will feel a lot better.

In the meantime, try to avoid alcohol, smoking, sleeping tablets and other sedatives, which can worsen sleep apnoea, and sleep on your side if possible. A ʻMandibular Advancement Deviceʼ, similar to a gum-shield (that is best fitted by a dentist) can sometimes help to hold your jaw and tongue forward and reduce symptoms.

For more severe sleep apnoea, a special mask will be prescribed to be worn at night to improve your breathing and therefore your sleep.

Once you are sleeping better you will find it much easier to tackle any other areas of your health that may be contributing to your poor sleep – and that downward spiral of poor sleep will soon reverse.

For more information on snoring check out the British Snoring and Sleep Apnoea Association

What is Seasonal Affective Disorder, and how can you combat it?

Posted on 22nd September 20209th October 2025 by Vavista

Seasonal Affective Disorder (S.A.D) is a type of depression related to changes in seasons, and usually begins and ends around the same times every year. It’s not that uncommon – we all tend to feel a bit fed-up as the nights draw in. The usual time to start feeling the symptoms of S.A.D is in the autumn, and the effects can last through to the end of winter.

In the UK in particular, we tend to be more susceptible to S.A.D, due to the extreme differences in light from summer to winter. The problem is, we need bright light in the morning to re-set our body clock and keep our body in its natural rhythm. Even on an overcast day we can get between 10-30,000 lux of light (lux is used as a measure of the intensity, as perceived by the human eye, of light) if we head outdoors, which sets us up for the day. But offices may only provide around 500 lux of light. So, if we get up in the dark, head to a gloomy office and then come home in the dark we are just not getting our light fix.

Then we play havoc with our body clock even more by using bright blue lights before bed, when naturally light would be dim to prepare us for sleep. These changes in seasonal light, combined with our hectic lifestyles and long periods of dark, gloomy days can have dramatic effects on our mental wellbeing, and even our weight. No wonder many of us end up suffering from Seasonal Affective Disorder.

S.A.D. can leave you feeling stripped of energy, withdrawn, moody, and can even affect sleeping patterns. The good news is that there are ways you can help to reduce your S.A.D symptoms:

Try to get out in natural sunlight as often as possible – even if it is just for a 30 minute walk before work or in your lunch-break. Our bodies’ natural responses to light can affect our appetite, energy levels and mood, so getting outdoors could help to improve your symptoms. What’s more, exposure to even 20 minutes of natural sunlight, particularly in the morning, has been shown to help you keep the weight off, which is an added bonus!

The boost of endorphins you get when exercising could help you feel better by flooding your body with those feel-good chemicals. And, exercising in the cold may help to boost brown fat which could help weight loss. What better reason to keep active in winter? Try and get outdoors in natural light rather than the gym.

We know how the foods we eat can affect our weight, but did you know they can affect your mood too? Make sure you are providing your body with a healthy, balanced diet, and both your weight and your mood could see the positive effects.

High stress levels will only heighten any depressive feelings you’re having. Where possible, try to avoid stressful situations and take steps to manage your stress levels.

Consider investing in a light therapy lamp. Make sure you find one that provides 10k lux to mimic natural sunlight and use it to give yourself a light boost in the morning. You can also get lights that mimic natural sunrise and sunset to help tune your body clock even more.

If you’re struggling to deal with your S.A.D, then please speak to your GP in case further help is needed.

Follow the above tips and you may not need to wish the winter away. Instead, try to enjoy all of the pleasures it can bring – crisp, frosty mornings, sitting by a roaring fire in the local pub and delicious, home-cooked and nourishing soups and stews!

We are now a climate positive workforce!

Posted on 3rd August 202027th March 2023 by Vavista

At Vavista, when you become a customer or renew your policy with us, we plant a tree on your behalf to help you make a positive impact on the planet. But, we didn’t just want to ‘talk the talk’, we wanted to ‘walk the walk’ and that’s why we at Vavista have taken the steps towards becoming a climate positive workforce as well.

We’re pleased to announce that we are now working with Ecologi to help offset the carbon footprint of our staff here at Vavista. We are doing this through a monthly donation to various carbon offsetting initiatives, including planting trees and CO2 reduction projects that remove more greenhouse gases than our carbon footprint puts in. By partnering with Ecologi, we aim to become more carbon aware and will be implementing lower carbon living both in and out of the office.

We’ll share the info and tips with you too, in case you want to join us in reducing your carbon footprint. And we’ll keep you updated with the great work and projects that we, at Vavista, are helping support via Ecologi, so please stay tuned over on our Healthy Planet page and give us a follow on Facebook, Instagram and Twitter to hear more!

Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

How to get sleep during the hot summer months

Posted on 17th July 202016th March 2023 by Vavista

With the summer months bringing with it some pretty humid nights, Dr Sally shares her top sleep tips for getting better sleep during the summer nights.

As much as we love the joy that hot summer days can bring, a real British heatwave isn’t necessarily all fun and games. In fact, for some people, the summer heat can make everyday life a bit too hot to handle… think stuffy days spent in un-air-conditioned offices and sticky, humid, sleepless nights.

If you’re one of those people who struggles to sleep when it is too hot, then the summer months can be hell. The muggy heat that we experience in the UK summertime can stop us from getting the sleep that we badly need, and increasingly are lacking in. Constant tossing and turning, throwing sheets and blankets off in frustration, opening every window in an attempt to just cool down. It’s no fun.

If trying to get through the day after a bad night’s sleep isn’t enough by itself, studies have also shown that a lack of sleep can lead to weight gain – we’ve all experienced that urge to reach for sugary foods when we’re feeling tired. So with this in mind, here are my top 3 tips to help you get a good night’s sleep in the summer heat.

Avoid alcohol

It’s tempting, sometimes, to use alcohol as a sleep aid. However, whilst it may help you fall asleep, it also causes disturbances in sleep, resulting in less restful sleep overall. Too many drinks will also contribute to that carb craving the next day.

Cut out caffeine

Consuming caffeine too late in the day can keep us feeling awake and affect our ability to get to sleep at bedtime, so simple steps such as cutting out caffeine at least four to six hours before bedtime may help you to get to sleep more easily when you decide to hit the hay. If you like to have a hot drink in the afternoon or early evening, then swap out your usual coffee or tea, and try a caffeine-free tea.

Ditch the screens

Don’t spend your evening time on tablets, e-readers or phones, as the blue screens have been found to affect our ability to get a deep, restful sleep. Instead, make the most of the long, light evenings to get a relaxing stroll (and ensure you reach your 10,000 steps a day!). When it’s time for bed, try one of the many sleep apps available, to help you to drift off to sleep.

And if the light mornings wake you up way before you need to, you could even consider getting a bit of exercise in to set you up for the day!

Celebrating 333 million trees planted!

Posted on 23rd June 202024th August 2023 by Vavista

When you become a customer of Vavista, we help the planet by planting a tree on your behalf. We do this in partnership with Eden Reforestation, who are now Celebrating 333 million trees planted around the world. This is all thanks to the hard work of their 25,000 full time and seasonal staff!

Who are Eden Reforestation?

Eden Reforestation Projects (Eden) functions as a non-profit organization dedicated to revitalizing the natural environments devastated by deforestation in developing nations. Through direct collaboration with communities grappling with dire poverty due to land degradation, Eden tackles the consequences of deforestation head-on. By engaging and training local residents, the organization empowers them with knowledge and resources essential for the yearly cultivation, nurturing, and safeguarding of millions of trees, promoting sustainable growth.

Who started Eden Reforestation?

In 2005, Ethiopia’s then President of the Southern Nations, Hailemariam Desalegn, asked Dr. Stephen Fitch to help with an abandoned nursery and forest restoration project near Hawassa, Ethiopia. Dr. Fitch agreed and started what would become Eden’s Employ to Plant approach: offering sustainable jobs to locals for restoring and safeguarding their environment. People from Gallo Argesi were hired, planting over 200,000 trees in the first year. By 2012, the project concluded with more than 16 million trees planted by over 3,500 Eden staff members.

What has Eden done with Vavista so far?

We are so proud to be able to contribute towards these inspiring projects. You can find out more about the incredible work Eden are doing over on YouTube here.

Since becoming a partner with Eden Reforestation Projects, the contribution we have been able to provide on behalf of our policyholders has made a huge difference. So far, 102,340 trees have been planted and 1,023 works days have been created!

We’ll be doing more over the coming months to expand our commitment to caring for the planet, as well as continuing to care for the wellbeing of our policyholders.

Six low carb veg-swaps for summer

Posted on 8th June 202027th March 2023 by Vavista

Don’t get me wrong – I don’t subscribe to the ultra-low-carb fad. Yes, I don’t eat loads of carbs and I avoid heavily processed, nutrient depleted carbs wherever possible, but wholegrains, pulses and more have heaps of health benefits.

In the summer, though, a heavy plate of wholemeal pasta or brown rice doesn’t have the same appeal as on a cold winter’s evening.

When the weather heats up I like to get my carbs and fibre from loads of the abundant veg that summer brings – vegetables are a great source of carbs as well as vitamins and other nutrients. Here are my favourite veg-swaps for summer…

Cauliflower rice

A veg packed Thai curry can be light enough for summer but a filling meal too. If a plate of brown rice is too much alongside though, try cauliflower rice. Simply grate fresh cauliflower and steam for a few minutes on the hob or microwave, ready to soak up the sauce of your curry or whatever else you fancy. I keep a bag of grated cauliflower in the freezer, ready to go in minutes. We love the sound of this cashew ginger stir fry with coconut cauliflower rice from @ambitiouskitchen.

Courgette spaghetti

Spiralised veg is all the rage – but many fads come and go. For me, though, this is one that’s here to stay. When the summer courgette glut hits they are a great, light alternative to pasta. If you don’t have a spiralizer to make those appealing twirls you can try a sharp knife or mandolin… but a decent spiralizer makes it temptingly easy. And you can use it to make your salads more special too. @alexskitchenstory has a great recipe for courgetti, paired with chicken, halloumi and pesto.

Aubergine lasagne

Whilst we are on the subject of pasta swaps, I love aubergine. A great hearty veg, already popular as a stand-in for meat, it also works well as a substitute for pasta sheets in lasagne. Not as quick and easy as other dishes, but makes a good filling meal and comes packed full of a wide range of nutrients and anti-oxidants. Delish.com have a great version over on their website.

Lettuce wraps

For a light lunch or quick snack, replace a tortilla wrap with a large lettuce leaf such as Romaine or Cos varieties and pack with whatever filling you fancy. I prefer this crispier version to a soggy corn or wheat flour wrap any day! @Forkinthekitchen has a mouth-watering recipe for spicy teriyaki cauliflower lettuce wraps.

Kale crisps

Another popular trick that has made it on to my keep list. Rip up a few kale leaves, sprinkle with olive oil, salt and pepper or a dusting of paprika and spread on a baking tray. Cook in a hot oven for just a few minutes (watch carefully to avoid burning) and you have a great substitute for potato crisps. Works well with parsnips, carrots and similar starchy veg too – and you can make it less oily and salty than many of the shop-bought versions. @eathappyfeelgood has some great tips.

Mushroom burgers

Like aubergines, mushrooms give great body and flavour to veggie dishes – and mushroom based, meat-free burgers are well known. But what if you love a fresh beef burger but don’t want the stodgy bun? A couple of portobello mushroom caps can serve just as well as bread substitutes. A touch of oil and grill or roast for a few minutes whilst you cook your beef, and you have your quarter pounder with ease. Accompany with parsnip crisps or sweet potato fries plus a crisp side-salad for a veg-tastic meal! Check out these delicious looking Guilt-Free Portobello Bun Burgers from Ruled.me.

Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

The Healing Powers of Green for your Mental Health

Posted on 18th May 202027th March 2023 by Vavista

We know that green is good as far as the planet is concerned. And plenty of green in our diet is good for our nutrition. But did you know how ‘going green’ can be good for your mental health too?

One of the few positives to come out of this terrible pandemic is that more people are getting outdoors in their allocated exercise slot. Whilst home workouts have become incredibly popular, the weather has allowed loads of us to escape the claustrophobia of lockdown by heading outside. But, there’s more to it than simply a brief respite from the house and family!

Loads of research has confirmed the restorative and calming effect of nature. Whether it’s the fresh air, sun on our face and the resultant vitamin D boost or just a sense of peace and an appreciation of the beauty of the world around us is difficult to say. But who doesn’t feel better after a walk in the park (even if you had to force yourself out of the door in the first place)?!

Even just being able to look out at a green space can improve the recovery of hospital patients and reduce anxiety in those with dementia.

And a recent large study from the Netherlands showed that exposure to green space in childhood led to a 55% reduction in risk for various mental illnesses later in life – even when accounting for other related factors.

Living walls are now a popular feature in forward-thinking companies who value the wellbeing of their staff…. but it doesn’t have to be that extreme. A study from Australia showed that staff who had plants placed in their offices showed reductions in stress and negativity of 30 to 60%, and other studies have shown that kids in schoolrooms respond favourably too.

So, think of ways to ‘green’ your own environment. Just a simple pot-plant is a start and you may want to involve kids in caring for their own plants to improve their mood and sense of responsibility too. Make sure you ‘green’ your exercise by incorporating outdoor activities wherever possible. And incorporating social distancing practices whilst we get back to work, could involve ‘greening’ your meetings with colleagues by walking and talking in the fresh air rather than cramped in the office.

Try to ‘green’ your relaxation time with friends and family too so that everyone benefits from all of the mental and physical benefits that the great outdoors can bring.

Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

Eat Drink Green

Posted on 18th May 202026th October 2023 by Vavista

Going green is good for the planet, for sure. And, at Vavista we want to make sure that we do our bit to help reduce carbon emissions and improve sustainability. But we are also passionate about improving our health and wellbeing.

Upping the greens is a great way to do that – virtually anything green that is safe to eat or drink has health benefits!

Here are a few of our favourite ways to boost nutrition by going green.

Green smoothie

A green smoothie is an ideal way to get your nutrients in – but we need it to taste good too. Avocado adds a wonderful, luxurious feel to a smoothie, and a kiwi or similar fruit gives it the sweetness. Then you can just add in lots of green veg to really up the nutrient quota. Try this one….

Photo Credit- @mynewroots

Ginger mint pear smoothie from @mynewroots

Green breakfast

Start the day as you mean to go on. If you want more than a smoothie, avoid the sugary cereal and try avocado for breakfast. Healthy fats found in avocados, especially when paired with good sources of protein like smoked salmon, eggs or veggie equivalents will keep you full until lunchtime without snacking. If you can’t do without your morning carbs, try these great avocado toast recipes for inspiration…or use them as ideas for a packed lunch to take to work.

Photo Credit- loveandlemons.com

Avocado toasts from www.loveandlemons.com

Green main

A filling main meal also prevents the mid-afternoon or evening snacking. Eating a large meal late at night – particularly a spicy one – can interfere with sleep quality so try to stop eating at least 2 hours before bed, preferably more. This Thai green curry is easy to make and delicious, thanks to the creamy coconut milk and fresh flavours. What’s more, you can use pretty much any veg you have lying around! It’s vegan, but feel free to add in chicken, prawns or whatever you like.

Photo Credit- lazycatkitchen.com

Thai green curry from www.lazycatkitchen.com

Green ice-cream

Green tea contains a wealth of vitamins, minerals and polyphenols – mainly catechins, and has been linked to numerous improvements to heart and brain health and more. It’s a great alternative to fizzy, sugary drinks – but don’t stop at drinking it. You can also use green tea (or its powdered form matcha) in all sorts of recipes like this delicious ice-cream.

Photo Credit- thespruceeats.com

Green tea matcha ice-cream from thespruceeats.com

Green dessert

And this recipe with matcha can double up as a breakfast option too. Chia seeds are a great source of fibre, protein and other nutrients and give a thick consistency to recipes, when made a few hours ahead of time, so you can put this together the night before if you want to get the day off to a great start, rather than a delicious finish.

Photo Credit- @kalememaybe

Matcha Chia Seed Pudding with Raspberries and Salted Coconut Cream from @kalememaybe

Green snacks

Whilst it’s good to avoid grazing, if you need a snack then make it a healthier one. Try our easy kale crisps or some raw veg crudités like celery sticks, broccoli florets or similar dipped in a bowl of fibre-filled green hummus. Or, to satisfy a sweet and salty craving, try some apple slices with nut butter (homemade, or buy a good one with no added extras like my favourite Whole Earth brand).

Will planting trees save the planet?

Posted on 21st April 202020th March 2025 by Vavista

There’s so much in the news about the importance of saving the planet that it can seem completely overwhelming!

We know how busy everyday life is, and not everyone has the time to look into all the available options to help the environment, so we’ve decided to help. In this post, we ask, “will planting trees save the planet?” and give you a quick explanation of one of the options you probably hear mentioned the most.

You may remember the process of photosynthesis from back in your school days

Trees take sunlight and carbon dioxide (CO2) and convert them to glucose and oxygen. In this process, carbon is taken from the atmosphere and stored within the plant. By storing carbon in this way, trees are known as carbon sinks. But how big an impact do forests have on global CO2 levels in the atmosphere?

Put simply, the positive impact of tree planting on the environment is huge, providing it is done in the right way. When planting trees, it is really important to make sure that you plant a variety of native species. This increases the likelihood of these trees surviving. Additionally, it will provide a habitat for local wildlife. Certain tree planting projects also empower local communities by employing them to plant and protect the trees. Vavista is happy to be involved in projects just like these. We are proud partners of Eden Reforestation Projects, making a positive environmental impact whilst supporting local communities.

When done correctly, tree planting is a very effective way of removing carbon from the atmosphere

Conservative estimates suggest that approximately 8.4 tonnes of CO2 can be removed from the atmosphere every year. For each hectare of forest planted, with the figure being as high as 28 tonnes in some cases. Considering there is the potential to plant 900 million hectares of forest globally, this can lead to a huge amount of carbon being removed from the atmosphere.

But is this enough?

The short answer is ‘Not quite’. Whilst tree planting is great at removing carbon from the atmosphere, the best solution is to stop the carbon getting to the atmosphere at all! Whilst big companies have the biggest impact, and with it the biggest responsibility, the importance of the public cannot be underestimated. Every single decision you make may result in a small amount less CO2 being emitted from the atmosphere, and therefore fewer trees that need to be planted to compensate for it! If you need help on how to reduce your environmental footprint, why not check out our blog on UK Tree-Planting Projects.

Sources:

Bastin, J. F. et al., The global tree restoration potential. Science 365, 76-79 (2019)

Veldman, J et al., Comment on “The global tree restoration potential”. Science 366, 1-3 (2019)

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