Top 5 Nutritional Tips for Boosting Energy Levels

Posted on by Alexandra Lower

If you find yourself frequently feeling low on energy, it might be time to assess your diet. Eating habits can play a crucial role in maintaining your energy and focus. If you’re feeling sluggish regularly, it may pay off to optimise your diet for overall well-being. Here are our top 5 nutritional tips that may increase your energy levels.

1. Stay hydrated:

We hear it all the time but that’s for a good reason – our bodies are nearly 60% water.[1] Maintaining hydration can be key for sustained energy levels. Even mild dehydration can lead to tiredness. Remember to drink more when there’s a higher risk of you dehydrating. For example, if you’re sweating due to hot weather or exercise. [2] The Eatwell Guide recommends drinking 6 to 8 cups or glasses of fluid a day.

If you struggle to keep track, get yourself a reusable water bottle to remind yourself to drink enough throughout the day.

 

2. Try and limit added sugars:

Selection of food high in sugar, copy space

When you’re sleepy and need a quick fix, it can be tempting to reach for the sugary snacks. Sugary foods might provide a temporary energy boost, but they can also quickly lead to running out of energy and feeling sluggish.

Try to keep sugary snacks for a treat and eat whole fruits instead, which offer natural sugars along with fibre, vitamins, and nutrients. [3]. Here, Habitual explains why blood sugar spikes can be bad for our health.

If you’re wondering which fruits are best for an energy boost, then bananas are the clear winner. They contain a good natural source of sugar and they’re rich in fibre that helps slow the digestion of that sugar. Goji berries, apples, strawberries and oranges can also make the list of fruits that can give you a healthy boost.[4]

 

3. Consume balanced meals regularly throughout the day:

Eating regular smaller meals can be a great way to maintain your energy levels. Keep fruit, veg and nuts to snack on throughout the day. It may stop you overeating or binging when you do finally come to mealtime.[5]

Make sure your meals combine carbohydrates, proteins, and healthy fats. This balance could create a steady release of energy, preventing sugar crashes. Try and include whole grains, lean proteins, fruits, vegetables, avocados, and nuts into your meals.[6] A well-balanced diet can provide all the energy you need to keep active throughout the day, nutrients you need for growth and repair and help you to stay strong and healthy.[7]

 

4. Look for high-quality, lean proteins:

Lean protein is a source of protein that is low in saturated fat. Because of this, it’s also low in calories.

But that’s not all! Lean proteins like chicken, fish, tofu, beans, and lentils are essential for energy production and muscle repair. Women’s Health Magazine states that ‘Protein keeps you fuller for longer and plays a key role in supporting many physiological functions, including hormone production, muscle and nerve function.’[8]

So, you can see why it’s an anti fatigue must have!

 

5. Include iron and B-vitamin rich foods:

Assortment of high in Iron sources on wooden background: liver, beef, raisins, keshew, spinach, tomatoes, potatoes, buckwheat, pumpkin seeds, lentil, broccoli, dried appricots. Top view.

One of the most common symptoms of iron deficiency is fatigue. Iron is an essential mineral that’s needed in the red blood cells that carry oxygen around the body. Lean meats, leafy greens, fortified cereals, and legumes can prevent iron deficiency and the associated fatigue. [9]

B vitamins may aid in converting food into energy. Whole grains, eggs, lean meats, leafy greens, and dairy products are rich sources of this vitamin. Consult a healthcare professional about B-complex supplements if  you think you might need them. [10].

Vitamin B12 in particular, is needed for your body to make red blood cells and a healthy nervous system. It metabolises carbs, proteins and fats and converts them into energy.

 

By incorporating these top 5 nutritional tips that may increase your energy levels into your lifestyle, you could enhance your energy levels and maintain vitality throughout the day. Prioritising a balanced diet, hydration, and healthy lifestyle should help you beat those midday slumps.

If you want to know more about nutrition, check out our blog on The Healing Powers of Green for your Mental Health

 

 

[1] https://www.mdanderson.org/cancerwise/cancer-treatment-side-effect–dehydration.h00-159305412.html

[2] Dehydration – NHS (www.nhs.uk)

[3] What happens to your brain when you give up sugar – BBC Future

[4] https://opa.org.uk/what-are-the-best-foods-to-eat-for-energy/

[5] The effects of skipping a meal on daily energy intake and diet quality – PMC (nih.gov)

[6] Eating a balanced diet – NHS (www.nhs.uk)

[7] Health benefits of eating well – Food and nutrition | NHS inform

[8] https://www.womenshealthmag.com/uk/food/weight-loss/a707522/lean-protein/

[9] Iron deficiency anaemia – NHS (www.nhs.uk)

[10] Vitamins and minerals – B vitamins and folic acid – NHS (www.nhs.uk)

Managing Summertime SAD (Reverse Seasonal Affective Disorder)

Posted on by Alexandra Lower

 

It’s believed that SAD (seasonal affective disorder) affects around 2 million people in the UK[1].

Most people have heard of “the winter blues” – when the early nights, short days and cold weather bring on low moods. However, did you know it’s possible to suffer from SAD during the summer months? This is sometimes referred to as ‘Reverse Seasonal Affective Disorder’, Summertime SAD or major depressive disorder (MDD) with seasonal pattern.[2]

Whilst it’s not fully understood yet, the good news is that you can do things to get yourself back on track!

 

What are symptoms of Winter Seasonal Affective Disorder (SAD)?[3]

  • Persistent low mood.
  • No pleasure or interest in normal everyday activities.
  • Feelings of despair, guilt, and worthlessness.
  • Irritability.
  • Lack of energy.
  • Sleeping for longer than normal, wanting to sleep during the day and finding it hard to get up in the morning.
  • Craving carbohydrates.
  • Difficulty concentrating.

What are the symptoms of summer SAD?[4]

Summer SAD is thought to have its own unique symptoms including:

  • Insomnia.
  • Restlessness.
  • Agitation.
  • Lack of appetite.
  • Anxiety.
  • Social withdrawal.

What causes Summertime SAD?

In the case of Summertime SAD, heat and humidity may be a factor. Studies show in places with tropical climates, SAD is significantly higher – with heat and humidity having a big impact on mood and behaviour.

Some studies have found that pollen and allergies are associated with summer SAD. One study found that high pollen counts were associated with summer SAD, but not with winter SAD.[5] Allergies like hay fever or insect bites causing irritation can be stressful and get you down.

There is also the over exposure to sunlight. Sunlight is thought to have an impact on the production of melatonin (your sleep hormone) and Serotonin (your good mood hormone)[6]. Changes in these can severely affect your sleep and mood.

 

An upset female with dark hair holding a tissue

 

How can I manage my SAD in summer?

While some cases of seasonal affective disorder may need medical attention and support, the great news is there are changes you can make to try and boost your mood.

1. Keep a good sleep routine.

It’s thought that SAD is massively impacted by the hormone melatonin. As we have said, it’s known to play a part in the sleep/wake cycle. This is why it’s important to keep a good sleep routine despite there being longer days. On average adults need 7 to 9 hours of sleep a night[7]. Invest in some good blackout curtains or an eye mask to stop the sunlight keeping you awake or waking you up early.

2. Eat a healthy and balanced diet.

Your diet can have a huge impact on how you feel. Many are unaware that lacking vital vitamins and minerals such as:

  • B-complex vitamins are often used to reduce fatigue and boost mood. Some studies suggest that B vitamins can lift your spirits and improve your cognitive performance.[8]
  • Magnesium supplements have been shown to help with depression.[9]
  • Omega-3 supplements plays a key role in brain development, mental health, and psychiatric disorders.[10]

It’s also a good idea to cut down on your caffeine content throughout the day, particularly 4-6 hours before going to bed, as this can mimic the symptoms of anxiety and disturb your sleep[11].

3. Exercise later in the day or early in the morning.

Exercise is a perfect way to boost a low mood. It’s found that exercise not only reduces levels of the body’s stress hormones, cortisol, and adrenaline but it also stimulates the production of endorphins [12]. Physical activity can also help to boost your self-esteem, mood, sleep quality and energy levels. If you have summertime SAD, try and make it later in the day or early in the morning, so you can avoid the midday heat overwhelming you.

4. Do things you love!

Summer often brings the pressures of socialising outside, spending time on the beach and drinking in beer gardens. But that’s not for everyone. Remember to do the things you love and enjoy it; despite what month it says on the calendar. This can help you to have a positive shift in mindset and switch off from the pressures of summer.

 

If you feel you’re struggling with SAD or any aspect of your mental health, please reach out to your GP immediately.

 

 

[1] Beating the winter blues | NHS inform

[2] Depression | NAMI: National Alliance on Mental Illness

[3] Overview – Seasonal affective disorder (SAD) – NHS (www.nhs.uk)

[4] https://www.psychiatryadvisor.com/home/topics/mood-disorders/could-summer-depression-be-seasonal-affective-disorder/

[5] Guzman A, Tonelli LH, Roberts D, et al. Mood-worsening with high-pollen-counts and seasonality: a preliminary report. J Affect Disord. 2007;101(1-3):269-274.

[6] Overview – Seasonal affective disorder (SAD) – NHS (www.nhs.uk)

[7] Insomnia – NHS (www.nhs.uk)

[8] B-Complex Vitamins: Benefits, Side Effects, and Dosage (healthline.com)

[9] Magnesium: An Essential Supplement for Psychiatric Patients – Psychiatry Advisor

[10] (PDF) Omega-3 fatty acids and mental health (researchgate.net)

[11] Food, Mood, and Anxiety :: Midlands Partnership University NHS Foundation Trust (mpft.nhs.uk)

[12] Exercising to Relax – Harvard Health Publishing – Harvard Health

5 of The Best Things to Buy Second Hand

Posted on by Alexandra Lower

In today’s throwaway world, the appeal of shiny new products can be hard to resist. Especially with companies offering cheaper and cheaper products en masse and delivered in 24 hours from the comfort of your own home.

According to the UN consumers purchase 60% more clothing than just 15 years ago, and each item is kept only half as long.[1]  However, there’s a growing trend of eco-consciousness that is fuelling the popularity of buying second -hand items.

 

Why should you buy second hand?

The most obvious reason is it’s often cheaper than buying new. As soon as something leaves the shop new, it loses value. With a cost-of-living crisis going on, there’s no better time to make the swap to second hand.

Buying second hand not only saves you money, but it also reduces waste. What happens to products you no longer want? Quite often, they will end up in landfill, even if they are perfectly reusable or recyclable.

The sad truth is, if you buy something new and return it because it doesn’t fit, it will more than likely end up in landfill.[2] So selling second hand yourself is important too!

The good news? By 2024, 10% of the global apparel market is expected to be made up of second-hand apparel.[3]

In this blog, we will explore some of the best things you can buy second hand.

 

1. Clothing and Accessories:

woman with phone in hand, taking photo of green jumper to sell second

One of the most popular categories for second-hand purchases is clothing and accessories. Thrift and vintage stores, charity shops, and online marketplaces offer a treasure trove of pre-loved items.

Use apps like Depop, Vinted and Ebay for nearly new and vintage clothes, shoes and accessories, straight from your phone.

You can find unique and vintage pieces that add character to your wardrobe without breaking the bank. Whether you’re looking for designer labels, trendy fashion, or essentials, second-hand clothing offers a wide range of options to suit your style and budget.

 

2. Furniture and Home Décor:

Wide variety of vintage furniture and home design objects in store

Furnishing your home can be expensive, but buying second-hand furniture and home décor can help you create a stylish space on a budget.

Again, charity shops, fleamarkets, car boot sales and online marketplaces like Ebay are great places to find high-quality furniture, antiques, and unique home decor items.

Plus, with a little bit of creativity and DIY spirit, you can give new life to these pieces and make them your own.

Facebook marketplace and Gumtree are a great way to grab yourself some bargains. People are often looking to get rid of good quality furniture quickly to make space, meaning they’re often open to selling items for less money. Keep your eyes peeled and be ready to make an offer!

 

3. Electronics:

Hands holding game console controller in front of TV

Technology is constantly evolving, so buying second-hand electronics can be a cost-effective way to meet your needs. Websites like Ebay are great for this as they offer a guarantee if anything should be wrong with your product when it arrives.

There is also the option of refurbished electronics. Amazon offer a wide range of used laptops, smartphones, tablets, and gaming consoles at significantly lower prices than brand new items. You can check out their ‘Warehouse deals’ where they sell refurbished electronics that have been returned at a discount. They also have an ‘Amazon Outlet’ where they sell ‘overstocked items’ at a reduced price.

Just make sure to do your research, be aware of fakes and buy from reputable sellers. Also Check for warranties or return policies to ensure you’re getting a good deal.

 

4. Books:

Woman choosing book near table with different stuff indoors, closeup. Garage sale

For avid readers, buying second-hand books is a no-brainer. Used bookstores, charity shops, car boot sales, as well as libraries offer an extensive selection of novels, textbooks, and non-fiction at discounted prices.

Not only will you save money, but you’ll also contribute to the sustainability of the publishing industry and give old books a new home. There are some fab online options for used books such as:

Or why not try swapping with friends once you’ve finished your favourite novel? It’s so much better than it gathering dust on a shelf – and free!

 

5. Sporting Goods:

Women riding a pastel blue city bike through town

If you’re into sports or outdoor activities, purchasing second-hand sporting goods can save you a considerable amount of money. Whether you’re looking for bicycles, golf clubs, or fitness equipment, thrift stores and online marketplaces often have a wide range of options available. Take advantage of these deals to pursue your hobbies and stay active without breaking your budget. Try Gumtree, Facebook Marketplace, or car boot sales. Or for extra safety and a guarantee, we’d recommend Amazon outlet / warehouse and eBay for a built in money back guarantee if anything should go wrong.

Opting for second-hand items is both financially savvy and eco-friendly. Whether it’s clothes, furniture, electronics, or books, the pre-loved market offers a wide range of choices to meet your needs. Embrace thrifty shopping to discover hidden gems, unique treasures, and quality goods that bring joy to your life. Choose the second-hand route for your next purchase and enjoy the benefits for your wallet and the planet.

Looking for other ways to be more sustainable?  Check our blog on Sustainable Household Swaps. 

Here at Vavista, we plant a tree for every car insurance policy sold.  GET A QUOTE

[1] UN Alliance aims to put fashion on path to sustainability | UNECE
[2] Your brand new returns end up in landfill | BBC Earth
[3] 2023 Resale Market and Consumer Trend Report | thredUP
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.

Is premium petrol worth the extra cost?

Posted on by Alexandra Lower

By Ruby Marting

We’ve all wondered whether it’s worth paying extra for premium petrol or ‘super unleaded’ over regular petrol or unleaded. In this blog, we’ll explore the differences between these fuels and help you decide if premium petrol is right for your vehicle.

 

What makes premium petrol or super unleaded different?

When you look at the difference between premium petrol and regular petrol, there are a lot of terms that need to be explained. This is because it is a complex product! But never fear, we’re going to explain it for you.

 

What is in premium or super unleaded petrol?

Premium petrol, also known as E5 or ‘High Octane’ in the UK is made up of 95% unleaded petrol plus 5% ethanol.

Ethanol is a type of alcohol, not safe for humans to drink. It increases the oxygen content of petrol, which reduces emissions, and is made from renewable sources like plants.

Ethanol in petrol enhances the fuel’s octane rating. An octane rating is a numerical value that indicates the quality or performance of a fuel.

A higher octane rating means better resistance to ‘knocking’ or ‘pre-ignition’.

 

What is ‘Knocking’ and ‘Pre-ignition’

“Knocking” and “pre-ignition” are two problems that can happen in a car’s engine.

Knocking: Is when the fuel in the engine ignites too early, causing a knocking noise and potential engine damage.

Pre-ignition: is when the fuel ignites on its own before the spark plug fires, which can also lead to engine damage.

Higher octane fuels are better at preventing knocking and pre-ignition.

 

What is the octane rating of both premium and normal petrol?

Regular unleaded petrol usually has an octane rating of 95 RON (Research Octane Number), while premium unleaded petrol (super unleaded) typically has an octane rating of 97 RON or higher.

Some petrol stations may offer higher octane ratings, such as 98 RON or 99 RON, for their premium petrol options.

 

Does premium petrol enhance performance and fuel efficiency?

It’s believed premium petrol boosts performance and fuel efficiency for all cars. This is not true.

Modern vehicles with advanced engine systems are optimized for regular petrol. Using premium petrol won’t provide noticeable improvements in these cars.

However, vehicles with high-performance engines, such as sports cars or luxury models, are often designed to take advantage of higher-octane fuels to achieve better power output and efficiency.

 

Is my car compatible with E5 and E10?

Fuel rating sticker in a new vehicle

Premium petrol is only for cars equipped with petrol engines featuring high compression ratios. Such high-performance vehicles may be damaged or not perform as well when using regular 95 octane fuel due to unsuitability.

To determine whether your car requires premium fuel, check inside the fuel filler cap for a sticker providing the following details:

  1. The type of fuel your engine needs.
  2. The minimum required octane level.

If you don’t find a sticker there, refer to your vehicle handbook for more information or contact your vehicle manufacturer for clarification.[1]

Car manufactured since 2011 should be compatible. However, some cars may not be compatible and  therefore may require you to pay extra for E5 fuel. This includes older classic cars, some Mopeds, particularly those with an engine size of 50cc or under and High-performance or luxury vehicles[2].

You can check your vehicles compatibility with E10 petrol here.

 

Should I use Premium petrol (E5) instead of standard (E10)?

Ultimately, using premium petrol depends on your car’s make, manufacturer recommendations, and driving habits. For most modern cars, regular petrol is enough for optimal performance. Yet, high-performance or luxury vehicles may need premium petrol as specified. It’s important to follow the manufacturer’s guidelines and consider your driving habits before making a decision. Regular maintenance remains vital regardless of the fuel you choose.

 

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[1] What’s the Difference Between Premium & Standard Fuel? – Tyre Pros | Tyre Pros

[2] E10 petrol explained – GOV.UK (www.gov.uk)

Seasonal Foraging you can do in the UK!

Posted on by Alexandra Lower

One of the most delightful activities for nature enthusiasts is foraging. Foraging means searching for and collecting food from the wild.

Foraging used to be how people got food before farming, and some still do it today for cultural or personal reasons. Whether you’re a seasoned forager or a curious beginner, this blog will guide you through the seasons, highlighting the delightful finds waiting to be discovered in the UK’s wild spaces.

Firstly it’s important to know which things are safe to eat and how to forage responsibly.

Foraging Etiquette and Safety:

When embarking on a foraging adventure, it is essential to adhere to responsible foraging practices. Here are a few key guidelines to follow:

  • Safety first: Be cautious when identifying plants and mushrooms; misidentification can have severe consequences. Always cross-reference multiple reliable sources and consider seeking expert advice.
  • Seek permission: Always obtain permission from landowners before foraging on private land.
  • Respect nature: Harvest only what you need, leaving enough for wildlife and future foragers.
  • Preserve habitats: Avoid damaging plants or their surroundings while harvesting.
  • Learn from experts: Join local foraging groups, workshops, or consult experienced foragers to enhance your knowledge and safety.

 

What Can I Forage in Spring?

Flowering plants of wild garlic or ramsons in the garden

Spring is defined in the UK as starting at the end of March to the end of June. As winter fades away, the woodlands and meadows come alive with an array of delightful edible treats. Don’t forget to wear gloves while harvesting, and wash everything well when you get home before eating.

Wild Garlic

Spring is the perfect time to keep an eye out for vibrant wild garlic, which will be easy to find because it smells just like the garlic you’ll have in your kitchen. It has wide long leaves and white flowers. It grows on the shady floor of ancient woodlands or hedgerows as it doesn’t need too much sun. It can be found throughout the UK, but it’s most common in the south.

What Can You Make with Wild Garlic?

Its leaves are perfect for salads or blending up into a pesto – lending a delicious light garlicky flavour to your dishes. You can also blanch the leaves in place of spinach. The flowers are also edible, and they’ll look super pretty balanced on any soup or salad. There are some fantastic recipes to make with this easy-to-find native plant.

 

Nettles

Alongside wild garlic, you may stumble upon the first young nettles, which are rich in vitamins and minerals. If their sting puts you off, don’t worry, it goes away when they are boiled for 2-3 minutes. Just wear some gardening gloves and bring scissors with you to safely pick them. It’s only the top four to six leaves that you want which will be succulent and green.

What Can You Make with Nettles?

If you boil nettles, you can use them in place of lots of popular greens like Spinach or Kale.

Commonly known as ‘Stinging Nettles’, they are full of iron, calcium, and magnesium which makes them incredibly nutritious. They are famously paired with lemon flavours, fennel seeds, and goat’s cheese. Use them to make a risotto, a delicious soup, or a soothing tea.

 

What can I Forage in Summer?

Summer landscape with tree arch and blooming elderflower bush

Summer is the perfect time for foraging, with hedgerows and coastal areas offering an impressive variety of edible resources. In the UK summer is officially late June to late September.

Elderflowers and Elderberries

Keep an eye out for elderflower trees in the UK! They bloom with beautiful white tiny flowers. In August, they also produce dark elderberries. The Elder is a common shrub or tree found all over the country, in woods and hedgerows – pretty much everywhere!

What can I make with Elderflowers and Elderberries?

Their pretty flowers can be used to make refreshing cordials, gins, champagne and taste delicious infused into desserts. You can even fry them to make fritters like you would with a courgette flower. Elderberries can be cooked for jams, fruit pies, and even elderberry wine.

 

Wild Berries

Blackberries are the easiest foraged fruits to find. They grow almost anywhere, from hedgerows, to woodlands, and even at the roadside. Just watch out for the brambles!

Wild raspberries can also be found in similar places. People often mistake them for unripe blackberries, but they are softer and have a leaf shape.

Wild strawberries are another summer gem. They can be found in woodlands, meadows, hedgerows, and even in gardens. They are smaller than the supermarket versions, but just as delicious.

What Can I Make with Wild Berries?

Wild strawberries and raspberries are perfect for snacking. Remember to always wash them before eating.

You may remember picking blackberries as a child, so you’ll know they are ideal for jams, pies, or crumbles. Here are some jam recipes good for any of these berries.

 

What can I Forage in Autumn?

 Close up of chanterelle mushrooms in a forest. Edible mushrooms

The woodlands and countryside turn into a treasure trove of foods to forage during the autumn months. Autumn in the UK is usually from September to November.

Mushrooms

Foragers eagerly anticipate the arrival of mushrooms, such as the prized cep (porcini), chanterelles, or field mushrooms. However, it’s important to remember to be extremely cautious and consider expert guidance when mushroom foraging. There are risks associated with misidentification, which can be fatal. Consider booking a mushroom foraging course to make sure you’re safe.

What can I Make with Wild Mushrooms?

Soups, sauces, and risottos are all great options. Basically, anything you would do with shop-bought mushrooms. Here are some fantastic recipes for wild mushrooms you’ve foraged.

 

Nuts

Autumn is the season for foraging sweet chestnuts walnuts and hazelnuts. Try not to take them all though as they are valuable food for wildlife going into winter. You won’t have to look far for Hazel trees as they grow commonly throughout the UK.

What Can I Make with Nuts?

You can use foraged walnuts hazelnuts and sweet chestnuts in all kinds of sweet and savoury dishes to add a delicious, nutty flavour to cakes, breads and pestos. We especially like this apple, pear and walnut crumble.

 

What can I Forage in Winter?

Red Rosehip fruit on a green rosebush

While winter may seem like a quiet time for foraging, there are still delicious finds to be discovered. Winter in the UK is from December to February.

Rosehips

Seek out rosehips, the bright red or orange fruit of wild roses. All roses produce hips, and all of them are edible. These little powerhouses are packed with vitamin C and can be found in fields, roadsides, and other open places.

What can I make with Rosehips?

They can be used to make cordials, syrups, jellies, or added to herbal teas. You may have to remove the seeds and hairs that are inside before consuming them as they can irritate your mouth. Note some recipes you’ll need to leave the seeds and hairs while cooking and then strain them out afterwards, so check your chosen recipe!

Foraging is a remarkable way to connect with nature, engage with the seasons, and discover the treasures found in the UK’s wilderness. So, grab your baskets and venture out to explore the bountiful offerings of the great British outdoors!

 

Sources:
Wild garlic (Allium ursinum) – Woodland Trust
How to forage for nettles and how to use them in recipes – delicious. magazine (deliciousmagazine.co.uk)
https://homesteadandchill.com/rose-hips-harvest-dry-use

What is Hay Fever?

Posted on by Alexandra Lower

 

With pollen levels on the rise, NHS searches for Hay Fever have almost tripled in the last month[1]. For those suffering from hay fever, looking for ways to relieve your symptoms can be frustrating. So, we thought we’d lend a helping hand. Firstly, let’s take a look at what causes hay fever symptoms.

What is hay fever?

Hay fever is an allergic reaction to pollen, usually when it gets in your mouth, nose, eyes, and throat. Pollen is a fine powder produced by plants, trees, and grass[2].

Hay fever happens when your immune system over responds to allergens in the environment. Allergens are usually harmless for people without hay fever. However, if you have hay fever, your immune system sees these allergens as threats and starts to attack them.

According to the Met Office, in the UK hay fever affects 25% of adults and 10% of children[3].

 

What are the symptoms of hay fever?

The typical symptoms of hay fever include:

  • sneezing and coughing
  • a runny or blocked nose
  • itchy, red, or watery eyes
  • itchy throat, mouth, nose, and ears

Hay fever in the UK is usually worst between late March and September and can have a huge impact on sufferers’ everyday life.

 

Why do some people get hay fever and others don’t?

The exact reasons why some people have hay fever while others don’t aren’t fully understood. However, several factors can contribute to the development of hay fever:

  1. Genetics: Allergies, including hay fever, tend to run in families. If your parents or siblings have hay fever or other allergies, you might have an increased risk of developing it.
  2. Environmental exposure: Exposure to allergens at a young age might increase the likelihood of developing hay fever later in life. For example, living in urban areas or environments with high pollen counts can contribute to you developing hay fever.
  3. Immune system problems: People with hay fever often have an immune system that is overly sensitive. The immune system’s response is exaggerated, triggering an allergic reaction when exposed to substances that are harmless to most people.

It’s important to note that hay fever is a chronic condition, and while it cannot be cured, its symptoms can often be managed with various treatments.

How can I help my hay fever?

Air purifier inside a living room

  1. Monitor pollen levels and limit your outdoor activities on high pollen days. You can check what the pollen count is on the Met Office website.
  2. Keep your windows closed and use air conditioning with filters if you can.
  3. Hoover and dust your house regularly.
  4. Shower and change your clothes after being outdoors to avoid bringing more pollen into your house.
  5. Avoid freshly cut grass.
  6. Consider wearing a pollen mask. These can be anything from a simple fabric pandemic-style mask or something far more fancy with filters. Find out more about them here.
  7. Use saline nasal rinses or neti pots for nasal irrigation. These are devices that wash out your nose and get rid of the pollen irritating it.
  8. Stock up on over-the-counter antihistamines, nasal sprays, or eye drops. Ask your pharmacist for the best products for you.
  9. Go to your GP to see if there is anything they can do for you. Allergy vaccines (immunotherapy) may be an option if your symptoms are severe.

 

Note: Individual responses to allergies may vary, so it’s important to find what works best for you and seek professional guidance if needed.[5]

 

 

[1] NHS England » Weekly visits to NHS website’s hay fever advice reach 122,000 as pollen levels rise
[2] Hay fever – NHS (www.nhs.uk)
[3] Surviving hay fever: A guide for sufferers – Met Office
[4] Hay fever: why some people suffer from it and others don’t (yahoo.com)
[5] Hay fever – NHS (www.nhs.uk)

Your Ultimate Guide to Sleeping in Hot Weather

Posted on by Alexandra Lower

 

As the heat starts to rise in summer months, you might find yourself tossing and turning on a clammy night. High temperatures and humidity levels often make it challenging to find comfort and drift off into a peaceful slumber.

Why is it harder to sleep when it’s hot?

It all comes down to your body chemistry. When it gets dark, you produce a hormone called melanin that helps you feel relaxed and tired. At the same time, your core temperature decreases.

However, when it’s hotter than usual, the higher temperature disrupts your body’s natural cooling process before sleep. This can make it harder to fall asleep and cause you to wake up more often.

But don’t worry, you can make some changes to your routine and sleeping environment to improve the quality of your rest.

 

1. Keep Your Bedroom Cool

The first step in creating a comfortable sleeping environment is to keep your bedroom cool. You can do this by:

  • Closing your curtains and blinds during the day to block out the direct sunlight and keep the room cooler.
  • Open windows to let any cool breeze in – only do this if you are in your house for security reasons.
  • Investing in a good quality air conditioner or a portable fan.

 

2. Choose Breathable Bedding

White breathable bedding

Your choice of bedding can significantly impact your sleep quality in hot weather. Opt for light breathable fabrics. Here are a few recommendations:

  • Swap your duvet for a summer version.
  • If a duvet is still too hot, use cotton or linen sheets.
  • Avoid synthetic materials, such as polyester or satin, as they trap heat and moisture.

 

3. Take a Refreshing Shower or a cool bath

Women with dark hair taking a shower

A quick, refreshing shower or bath before bed can help lower your body temperature and make you feel more comfortable. Use lukewarm water instead of cold water, as extremely cold showers can cause your body to overcompensate and make you feel hotter afterward.

 

4. Use these cooling Hacks

There are several effective cooling techniques you can use to lower your body temperature and create a more comfortable sleep environment:

  • Place a bowl of ice or a cold damp cloth in front of a fan to create a makeshift air conditioner.
  • Use a cooling pillow or invest in a gel-infused memory foam pillow.
  • Consider using a cooling mattress topper or bamboo mattress, which are designed to dissipate heat and promote airflow.
  • Choose lightweight and loose-fitting sleepwear made of breathable fabrics like cotton or linen. Avoid heavy or synthetic materials that can trap heat and restrict airflow.

With these simple tips, hopefully you can beat the heat and enjoy a restful night’s sleep even during the hottest summer nights. By making a few adjustments to your routine, you’ll wake up refreshed, rejuvenated, and ready to take on the summer!

Top 5 Most Common Car Insurance claims

Posted on by Talicza Stevens

Making a claim to an insurance provider can be stressful. Especially if it was your fault or could involve losing your ‘no claims’ bonus.

Insurance providers deal with claims every single day. According to a Statista study, UK insurance companies paid approximately 11.8 billion pounds in motor claims in 2020.[1]

We’ve listed the Top 5 Most Common Car Insurance Claims made so you can try your best to avoid becoming a statistic…

1. Windscreen Damage

Windscreen Damage on car

Windscreens are prone to damage very easily. Windscreen damage, from small chips to large cracks, is one of the most common car insurance claims.

It’s tempting to leave a small chip, but this can spread quickly if you drive over a bump, hit a pothole, or experience a fast change in temperature. This can then obstruct your view of the road, which can be very dangerous. Get your windscreen fixed as soon as possible to prevent it from getting worse. Here’s just a few reasons:

  • Fixing a chip is cheaper than repairing a large crack or replacing the entire windscreen.
  • Having a damaged windscreen can make you fail your MOT.
  • If the police stop you for having a damaged windscreen, you could receive a fixed penalty of 3 points on your licence and a fine.

Not all insurance policies cover windscreen damage, so check your policy documents if you aren’t sure.

If you’re a Vavista customer, you can find out more about making a windscreen damage claim here.

2. Theft

Car Theft

A theft claim doesn’t always mean your entire car was stolen. It could be that someone has smashed the window and taken your new upgraded stereo system or even spare change.

A lot of newer vehicles now have keyless ignition or entry, we strongly recommend you investigate steps you can take to protect your vehicle.

Inform the police and get a crime reference number to report whatever has been stolen to your insurer.

The Citizens Advice Bureau suggests you might be able to claim on either your home contents insurance or vehicle insurance if only your possessions were stolen from your vehicle. This depends on whether the stolen items are covered by your home insurance and where your car was when it was broken into. Check your policy documents to confirm.

If you are looking for home insurance, head to Vavista Home Insurance page for a quote.

You can try and make theft harder by parking your car in your garage, or by fitting your car with an immobiliser if you don’t have one. Be sure to let your insurer know if you make any changes like this, so your insurance remains valid. Looking after your car keys can also help to prevent someone stealing your car too, if you lose your keys or think they have been stolen check your policy documents to see if you have key cover.

3. Whiplash

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Whiplash is one of the most common injury claims when it comes to road traffic collisions (RTCs). This neck injury occurs when muscles in the neck overextend, often due to the impact of a crash throwing your head forward.

In the UK, more than 1500 whiplash claims are made daily. However, detecting whiplash can be very difficult, making it a prime target for fraudsters.[2].

To prevent false whiplash claims, the government introduced the Whiplash Reform Programme in 2021. This programme limits the amount you can be rewarded for whiplash and requires medical evidence to prove your claim is genuine.

If you think you may have whiplash as the result of an accident you can claim whether you are the driver or any of the passengers.

4. Damage to parked vehicle

Damage to parked vehicle

If you come back to your car and there is clear damage that wasn’t there when you left it, it can be hard to know what to do. This could be because of:

      • A car door hitting yours when being opened.
      • Someone hitting your car when reversing into a bay.
      • Or a full hit and run when your car is parked on the street.

Whatever happened, take photos and ask if anywhere around has CCTV or some ring doorbell footage you could use. You can fit your car with a dashcam, which may help you to find a driver if they do cause any damage to your car and leave the scene.

5. Rear-end crash

Rear End Collision

Rear-end crashes happen frequently, especially when a distracted driver fails to see you stop. Occasionally, these are incidents of “crash for cash”. This is where drivers deliberately cause accidents to achieve an insurance pay out. This can involve a car in front of you slamming on their brakes for no reason to cause the driver behind to go into the back of them.  If you think this could be the case, it’s important that you tell us about the accident as soon as possible.

If you’re concerned about ending up in one of these situations, get a dashcam. It acts as a visible deterrent to criminals targeting you and provides footage of the incident to support your insurance claim. [3].

You should also never use your phone while driving. Not only is it illegal, but it also puts you at a huge risk of ramming into the back of another vehicle.

Though you can’t always avoid these situations, it’s important to protect yourself as best as you can. Adequate car insurance coverage gives you peace of mind, knowing you’re protected.

Why not read of one What to do if you have an accident blog?

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[1] Total motor claims paid UK | Statista
[2] Making A Whiplash Insurance Claim | MoneySuperMarket
[3] Insurance Fraud Bureau | A ‘Crash for Cash’ every four minutes – Drivers urged to report widespread car crash scams on Crimewatch Live feature
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.

7 ways you can reduce your food waste

Posted on by Talicza Stevens

In today’s world, where sustainability is becoming increasingly important, finding ways to reduce your food waste is crucial. Not only does minimising food waste help the environment, but it also saves money and resources. In this blog, we’ll explore seven practical and effective strategies to reduce your food waste, ensuring that you make the most out of every meal and contribute to a greener planet.

According to the Love Food Hate Waste website, in the UK we throw away around 6.5 million tonnes of food each year that is still good to eat!

Why is food waste bad?

It’s not only bad for our wallets – costing us over £3.5 billion a year, it’s bad for the planet too. According to UK food charity WRAP, 35% of greenhouse gas emissions come from our food and drink waste[1]. Then of course there’s the fact that people around the world are living in poverty, without enough food, when we sometimes simply throw ours away.

Most food waste happens in our homes – so how can we make a difference?

Here are 7 ways you can reduce your food waste.

Know your labels!

A bag of bread with a best before date label

What’s the difference between ‘Use by’ and ‘Best before’? You may or may not know, ‘Use by’ and ‘Best before’ don’t mean the same thing.

  • Products labelled ‘Use by’ may be unsafe to eat after date on the label.
  • ‘Best before’ foods can usually still be eaten after the date specified if they look and smell ok. Don’t eat anything mouldy, and use this trick to see if eggs are still good.
  • Put suitable foods straight into the freezer if you are unsure how soon you may be eating them. A great example of this is bread you know you won’t get through. Simply pop it in the toaster to defrost and it’ll be just like fresh toast.
Plan your meals ahead

We now it’s easier said than done, but meal-planning and checking your store cupboards before shopping can save money and reduce waste significantly. There are some great websites where you can enter the ingredients you have around the house, and they provide recipes for you.

Watch your portions

Avoiding large servings will mean less food ends up in the bin. Many of us are conditioned as children to ‘clear our plates’ so we end up eating even though we are full. Or throwing the food away and feeling guilty.

Serve yourself just what you think you will eat and freeze the leftovers to avoid throwing away perfectly good food. Which brings us to…

Batch cook

It’s often cheaper to buy in bulk, so it makes sense to cook up more than you need and freeze meals for another day. This saves time, energy and money too! When you are tempted to grab fast food, you can simply search your freezer for a nutritious meal.

Be inventive

Wilted veg doesn’t need to be thrown in the bin – they can be used in a soup or stew instead. Over-ripe bananas can be frozen and added to smoothies or whizzed up with some cashew nuts to make a great, dairy-free ice-cream. Soggy berries can be added to overnight oats for a breakfast-to-go. Stale bread can be used for breadcrumbs or toasted up as croutons.

The possibilities are endless!

Shop locally

Vegetables on display at a market in wicker baskets

Make the most of small local shops or farm shops/markets to buy portions that are appropriate for your needs. Supermarkets tend to package fruit and veg in large bags and that can really add to food waste. Bonus – you’ll also save plastic packaging and support small vendors too.

Store fresh food properly 

Make sure your fridge temperature is between 0-5 degrees Celsius to avoid the growth of bacteria that can spoil your food as well as make you ill. You can also:

  • Avoid putting bananas and uncut pineapples in the fridge or near other fruit, as the chemicals they emit as they ripen causes other fruits and veg to ripen more quickly.
  • Stand cut herbs in a glass of water and keep them in the fridge.

If you enjoyed reading this, check out our blog – Composting Made Easy | Vavista Car Insurance

Looking for more ways to be more sustainable? Here at Vavista we’re not just about insurance. We want to care for you and your planet too! That’s why we plant a tree for every policy we sell to help offset your carbon footprint.

[1] Food and Drink Greenhouse Gas emissions must be a key priority for COP26, says leading UK environmental charity | WRAP

Get a Vavista car insurance quote today!

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.

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