Wellbeing | Moodscapes and walking routes

A good walk can cure many an ill but picking the best walk for your state of mind can have powerful effects and for those in need of calm, looking to relieve stress or anxiety or to boost creativity, a walk alongside a lake might be just the walking prescription you need.

Nowhere is as lavishly light as a lake, partly thanks to the sun glitter created when sun hits the surface of clean water. Sun glitter is made up of thousands of tiny glints, each caused by a splinter of sunbeam reflecting at exactly the right angle to send light to our eyes. As the water moves with the breeze or slight current, the glitter pattern changes, providing endless light and visual stimulation.
Morning light holds an abundance of blue, which helps shut down lingering melatonin that can make us feel drowsy and muddle-headed in the morning. Recent studies show that light also blunts the amygdala, the threat-detection centre that activates our fight or flight system. When we’re in the grip of chronic stress or anxiety, light quietens our amygdala. Bright light can also improve concentration and memory – neuroscientists think that our brain evolved to learn during daylight hours.
So, for energy and mood boosting blue-wave light, take your lakeside walk in the morning. However. sun glitter is also spectacular at the end of the day when light beams create glitter in shades of crimson, pink, amber and gold – telling our body it’s time to wind down. Moonlight on still water creates its own moon glitter, well worth seeking out for its mysterious elegance.
Research has demonstrated the importance of rhythmic movement for alleviating anxiety and depression and studies of older people have found that rhythmic walking not only improves physical health (muscle strength, balance and flexibility) but also quality of life.
We know that walking more briskly reduces our chance of cancer, heart disease, dementia and osteoporosis. When we move briskly, our brain produces the molecule known as brain-derived-neurotrophic factor (BDNF), a protein that promotes the growth of new neurons. BDNF appears to help recovery from depression and stress and the brisker the movement the more BDNF we produce. Picking up the pace also helps us to sleep better and turns a walk into a bone-building bonanza.

The above extract is from The Walking Cure: Harness The Lifechanging Power Of Landscape To Heal, Energise And Inspire by Annabel Streets (Bloomsbury Tonic). You can read a longer extract in our April issue, in shops now.

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Wellbeing | Say 'Sorry' Well

Illustration by Anneliese Klos

Knowing how to make a good apology is good for both the giver and the receiver of the ‘sorry’

Whether you have regrets you wish to make amends for, or simply want to express solidarity and sympathy for a no-blame situation, knowing ‘how’ to apologise well is key. Sorry might be the hardest word but giving it your all and doing it properly can make it feel so much easier and hopefully allow both parties to move on positively. Here are a few things to bear in mind before you begin…

• Avoid over-use of “sorry”. The habitual “I’m sorry” detracts from meaningful and needed apologies.

• Ask for the other person’s perspective and listen to it. Understanding their point of view can help you to both make sense of the situation.

• Forget about blame and whose fault it is or was; an apology needn’t be an admission of guilt.

• Show empathy by making it about the other person, not you. “I realise that something has upset you, and I’m sorry.”

• Use an apology as an opportunity for positive change rather than simply as a plea for forgiveness.

• Make any intentions to change as concrete and as realistic as possible.

The advice above is taken from our feature, ‘Making Amends’ by Rebecca Frank in our March issue.

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Wellbeing | Eye Spy Glimmers

If winter is wintering a little too long for your liking, start spotting glimmers to get you
through until spring.

We went on a Glimmer Hunt in our February issue, noticing the small things that make us feel safe and calm. One of the things we loved most was the idea of compiling a Glimmer Library; a list in a notebook, on your phone or just in your head of the glimmers you have seen to refer back to when you need a boost. To help get you started with your Glimmer Library, we’ve collated a few glimmers here that you might like to spot this month…

• Snowdrops in full bloom

• Sticky buds on trees

• The smell of fresh lemons on pancakes

• The sound of rain on your roof when you’re cosy inside

• A perfectly formed spider web

• Sinking into a bed with new sheets on

• Tea in your favourite mug

• The crackle of logs on a fire

• Suddenly noticing how light the evenings are

• Winter birdsong

See how many of our Eye Spy Glimmers you can spot this month and add more of your own as you notice them to create your Glimmer Library. 

You can read more about seeking out glimmers in our feature by Lottie Storey in our February issues, which is in shops now. Buy this month's The Simple Things - buy, download or subscribe

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How To | Slow Your Pace

Winter calls us to slow down, but this is no mean feat when there’s so much noise about productivity and stacks of stimulation, not to mention bulging to-do lists. There’s a difference between slowing down and grinding to a halt. Try any of the following ways to gently alter your pace:

• Slow smooth exhalations

• Repeat: “I have all the time I need”

• Chew your food slowly and deliberately

• Take, and notice, slow, steady steps

• Turn up your listening skills

• Green-gaze out of the window

• Take regular screen breaks

• Have slow hugs

The above extract is taken from Self-care For Winter: Seven Steps To Thriving In The Colder Months
by Suzy Reading (Aster). You can read more in our January issue.

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Wellbeing Recipe | Honeyed Blood Orange & Bay Truffles

Eating for wellness should never be about feeling worthy. Especially in winter when we need all the comforts we can get.

Here’s a recipe that includes natural ingredients that will help ward off winter bugs, but is also comfort on a plate. These Honeyed Blood Orange & Bay Truffles are a pleasure to make on a blustery afternoon and go beautifully with a massive cup of tea and a box set on the sofa.

Whipped into a glossy ganache with a hint of honey, these truffles are full of calming ingredients and immune-boosting properties, too. Because a little of what you fancy does you good.

Makes 12 truffles

90g dark chocolate, finely chopped
1-2 tbsp honey
1 blood orange
6 bay leaves
1 cinnamon stick (or ½ tsp ground cinnamon)
Pinch of flaky sea salt

1 Set a heatproof bowl over a small pan half filled with simmering water. Add the chocolate and 1 tablespoon of honey and allow it to gently melt – don’t stir as it can cause the mixture to split. Remove from the heat just before all the chocolate has melted.

2 While the chocolate melts, use a veg peeler to strip 3 long pieces of peel from the orange and place in a separate saucepan. Juice the orange and measure 100ml, then add the juice to the orange peel. Save 1 bay leaf for garnish and tear the edges of the remaining bay leaves, scrunching a little to help them release their natural oils and fragrance, then add to the pan along with the cinnamon and simmer for 10 mins.

3 Take the juice off the heat. Remove the bowl of chocolate from the pan. Set a fine sieve over the chocolate and pour the warm spiced orange juice over the mixture. Gently fold together until you have a glossy mixture. Taste and add more honey, if needed. If your chocolate splits, vigorously whip in 1 tbsp of boiling water (or hot cream) until the chocolate comes back together into a silky ganache.

4 Line a small loaf tin with greaseproof paper. Gently spoon the truffle mixture into the tin and pop it in the freezer to set for 10 mins.

5 Cut into little squares and finish with a dusting of flaky sea salt, a little grated orange zest and some fine slivers of bay leaf.

The truffles recipe is from our November feature, Winter Wellness, by Rachel de Thample, with photography by Ali Allen. The feature includes lots more delicious recipes to fend off winter bugs, including Chinese Chicken Soup, Black Garlic Marmite, Lemony Parsnip Houmous with Sage, Cavolo Nero Risotto and Pomegranate Fizz. You can find more easy ideas for supercharging your winter eating below and you’ll find all the recipes in the November ‘Jewel’ issue, in shops now.

More ways to super charge your winter eating.

Solar-power your mushrooms

Mushrooms are like sun sponges. They contain a compound called ergosterol which, when exposed to sunlight, transforms into vitamin D. Any mushrooms can be exposed to sunlight at any point to enrich their vitamin D content, even dried mushrooms from the supermarket that have been grown indoors under artificial light. Put the mushrooms in sunlight for 6-8 hours at any point up to a month before consuming them and they’ll experience the heightened levels of vitamin D. A good reason to incorporate more mushrooms into your diet in the winter, when sunlight is scarce and vitamin D levels are low.

Boost brassicas

The brassica family includes Brussels sprouts, kale, cabbage and cauliflower, and most of their health benefits are reaped when eaten raw – however, if you chop them 40 minutes before cooking, they produce a powerful antioxidant called sulforaphane. If you cut and cook straight away, the sulforaphane doesn’t have time to develop, so being organised means you get more from every bite.

Garlic without the breath

Chop or crush it and set aside for 10 minutes before using. This preserves the allicin in the garlic, keeping it intact during cooking. Research shows that allicin lowers blood sugar and cholesterol and, when you eat cooked garlic, you also avoid punchy raw garlic breath or the intense heat of raw consumption.

Squeeze lemon on your greens

History is rich with recipes tailored for health, especially in the East and much of the Mediterranean, where adding a squeeze of lemon to a salad or dark leafy greens is the go-to final flourish to make greens sing. Not only does the citrus enhance the taste but vitamin C-rich ingredients like lemon help you absorb more iron from foods like greens, which are a rich source.

Add cumin to dishes

Spices not only add warming comfort to food, but many are also great for digestion. Cumin is a particularly wonderful aid for cleansing the small intestine, which plays an important role in digestion in terms of nutrient absorption. Cumin is also thermogenic, so it can help boost your internal temperature, and improve circulation, thus serving as a proper winter warmer.

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Wellbeing | Feeding the Mind

Supporting your gut microbiome will provide your brain with the nutrients it needs to function well, enabling you to think faster and clearer.

Studies have shown links between higher levels of good bacteria and improvement in learning new information and problem solving. Neurotransmitters such as serotonin and dopamine are produced in the gut to help with digestive function while also having an indirect effect on the part of the brain that influences mood, appetite and energy.

“The focus is shifting from the brain to the gut as we learn that it’s not just about how our brain affects our body but how our gut can,” says Dr Emily Leeming, dietitian, microbiome scientist and author of new book Genius Gut. “There’s a growing understanding of how important the gut-brain connection is in health and disease, where disruptions in the gut can manifest as symptoms in the brain and vice versa.” For example, 80% of people with Parkinson’s disease also have constipation, a symptom which can appear as much as 20 years earlier than other warning signs.

The simplest and most effective way to ensure a healthy microbiome is to feed your gut with more of the foods that it loves and less of those that can deplete the good bacteria. A healthy microbiome isn’t about “a specific nutrient or individual meal or weekend reset, but thinking about the bigger picture and a way of eating that you can sustain,” says Emily. It’s about eating more of the good stuff and reducing the less good, ideally without rules or restrictions.

This extract is from our feature ‘Inside Out’ from our October issue, in which Rebecca Frank looks into the ways in which helping our digestion can improve our wellbeing.

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How to | Have a Holiday Feeling Every Day

Blurring the lines between home time and holiday time is a wonderful way to feel more relaxed every day and to make the very most of your summer

Taking a little of your ‘normal life’ with you on holiday is a simple way to get more from a new destination and see life there as the locals do rather than as a tourist would. Spending your time on holiday more as you might spend a day off at home is a great way to do this, shopping, exercising and generally living as a local. And there are equal benefits to bringing some of your holiday habits back to your ‘normal’ life… helping you to see things with fresh eyes and make the most of the everyday. Here’s how to do both, and maximise that holiday feeling whether you’re home or away. 

Hobbies to take on holiday

Using your everyday hobbies can be a great way to discover another side to a new location, whether you’re in another part of the UK or a more far-flung location.

1. Go for a run

It’s the easiest way to get to know a new area. Many cities both here in the UK and abroad now have park runs, which are fun to join in with and then meet some locals afterwards with a coffee. But all you have to do is pack your trainers and you’re off exploring. 

2. Visit the cinema

See if there’s a nice picture house within striking distance of your holiday destination. You might just find you can catch a film in a lovely 1930s cinema, or an outdoor cinema, even, bringing a whole new perspective to your movie-watching. If you’re abroad, watching a film in another language is a great way to immerse yourself a bit more in the culture. 

3. Mooch around a book shop

A new book shop is always a delight, and going to one you don’t know throws up all sorts of treasures. You might find local interest books that will give you some new ideas for things to do while there, or perhaps will find a book by a local author to take home as a souvenir. A foreign language novel may get you fluent by the time you leave (or will at least make you look cool while sitting and reading in a cafe back home).

4. Have a swim

Take the chance to explore the scenery on a wild swim somewhere beautiful or simply find a nice pool and enjoy a few lengths with no job or chores to rush home to afterwards.

Habits to bring home 

Make yourself a promise to keep doing some of things that make you happy on holiday when you get home. 

1. Have evening drinks

It doesn’t have to be Negronis on the terrace every evening. Just sitting down with a glass of wine, or juice to enjoy the last of the daylight as you prep the veg for dinner is a lovely way to say ‘that’s the day done, now let’s relax’. 

2. Breakfast well, too

When you’re away, breakfasts are somehow more of an event. Eggs Benedict and fresh fruit salad every morning is lovely, but you can get that holiday feeling (and set yourself up well for the day) just with some decent coffee and a nice granola or sourdough toast, all enjoyed in a bit less of a hurry. Set your alarm 15 minutes earlier to do breakfast properly and you won’t regret it. 

3. A daily walk

On holiday, it feels so easy to fall in love with the local area. How often have you had a favourite promenade by the end of the week that you know you’ll miss when you leave? Why not find a ‘favourite walk’ at home, too, and make a few daily steps into a simple pleasure and a moment to reset?

4. Immerse yourself in the local culture

If you were on holiday in your hometown, what would you do? Well, do it at home, too! Visit your local museum, buy that local wine and read up on the history of the streets where you live and you’ll suddenly see it all in a new light. 

Our hobbies to take on holiday and habits to bring home were inspired by our feature Slow Summer in our July issue, which includes advice from Jo Mattock on blurring the boundaries between home and holiday, as well as other ideas from Rebecca Frank on taking your summer a little slower. 

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Wellbeing | Glimmer Hunting

This is a wonderful exercise for tuning in and noticing the good stuff happening around us – the joy, the beauty, and the sparks. It builds curiosity and helps us to slow down.

• Practise this anywhere, but it’s best done outside if you can.

• Take time to look around you and then look a little longer and deeper. Notice what you see, hear, and how you feel. Look left, right, up, down and all around. Then linger and just watch what is happening. If you see something that catches your eye, pause and notice. It can take several minutes for something to reveal itself but there will be a small glimmer waiting to be harvested.

• Write down what you found in a notebook. Over time, if you practise this, you’ll build a list of glimmers that you can return to when you need them. Or just enjoy your glimmer and move on, knowing that such moments can be fleeting.

Finding Glimmers is just one of the exercises in using creativity to soothe mind and body taken from the book Creative First Aid by Caitlin Marshall and Lizzie Rose (Murdoch Books), which we have an extract from in our June issue.

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How to | Be More Curious-Minded

Having a mind that’s more open to new ideas and differing opinions to your own can have a positive effect on your wellbeing. Here are a few ways to open your mind a little more

Whether it’s our political leanings, religious beliefs, views on animal rights or vaccinations, most of us have strong opinions on what we consider right or wrong, important or not. And while it’s good to have your own views and live a life that’s true to your values, what are your feelings towards those who don’t have the same opinion? Would you listen and respect their viewpoint or be more inclined to disregard them because they’re not like you?

• To really understand someone else’s views, try repeating them as if they were your own and see what it feels like.

• Reflect on your own opinions and views – where did they originate? When you peel back the layers, what’s at the root?

• Practise looking at the world through the eyes of others. Try to imagine yourself physically in the other person’s position, looking at you. Or imagine someone looking at both of you. This makes it easier to step out of your own mental world and consider a different stance.

• Model kind, empathetic behaviour and you will encourage others to do so, too.

• Try not to group people. We all carry prejudices, often without realising – when you notice yourself doing it, pause and question your assumptions.

The extract above is from our feature ‘To Be Fair…’ by Rebecca Frank in our April issue. You can read more about how being curious-minded can improve your wellbeing from page 54.

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Wellbeing | Slowing Down

There are plenty of lessons we can learn from nature, but one of the most important is that nature is never in a rush

There’s a valuable lesson for most of us here as we hurry around from one task to another, rarely taking time to pause and reflect. We’re increasingly impatient, seeking instant gratification. We’ve lost the ability to be bored, to idle away an afternoon feels wasteful and indulgent.

Yet this downtime is part of our cycle just as it is in the natural world. We too need time to germinate, grow and produce, followed by fallow periods of rest and rejuvenation. Often the expectation is that we spend most or all our time in the productive stage, but if we don’t take time to find new inspiration and let our minds wander, we soon end up burnt out or stuck in a creative rut.

Neuroscientists now understand what happens in our brain when we stop and do nothing and have found that this is when creative and intuitive thinking happens. Rather than filling your time with more stuff to do and rushing to finish so you can move on to the next thing, allow yourself some time to do nothing and let your mind wander. Often you’ll find that your best ideas or solutions spring into your conscious mind when daydreaming.

Lie down on a rug and look at the sky for a while and see what thoughts arise. Try to be patient and let events in your life take their natural course as they do in nature. Plant some seeds and observe how with daily watering and sunlight they slowly grow into seedlings and plants producing fruit, vegetables or flowers. Slow down and observe, listen, reflect, and ponder. In the words of Ralph Waldo Emerson, ‘Adopt the pace of nature: her secret is patience.’

The words above are an extract from our wellbeing editor’s new book Just Add Nature by
Rebecca Frank (National Trust Books, out 11 April).

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Wellbeing | Keep the Ability to Sleep Well

Whether it’s having 20:20 vision or being able to touch your toes, it can come as a shock when the things you’ve always found easy don’t feel quite so effortless any more.

Now we’re living longer, it’s more important than ever that we take steps to protect and maintain the health of our brains and bodies, and it’s more within our control than you might think.

DON’T LOSE SLEEP

You’ve slept through since you were a baby but then stop being able to fall asleep easily and 4am becomes your new wake-up time. Denise Iordache, sleep specialist and therapist at joyspacetherapy. com says, “A primary contributor to change in sleep patterns in middle age is hormone fluctuations. Oestrogen plays a crucial role in regulating sleep patterns and its reduction may lead to disturbances in the sleep/wake cycle.” Throw in hot flushes, night sweats and anxiety and bedtime can start to feel like a nightmare. Production of melatonin, the sleep hormone, also decreases with age and blue light has been shown to affect melatonin levels. Lifestyle circumstances that increase stress levels can also cause sleep disturbance, including career demands, financial worries, care-giving responsibilities and so on. “Mental health factors such as anxiety or depression may become more prevalent during this life stage, further impacting sleep quality,” says Denise.

KEEP GOOD SLEEP HABITS

Establishing a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends, will help. A calming bedtime, free of stimulants, will also signal to the body that it’s time to wind down. Swapping blue light exposure from the TV, iPad and other devices for a mellow yellow lighting from lamps, candles or a fire before bed also helps to increase melatonin and can make you feel sleepy. “Another tailored approach involves mindful stress management,” says Denise. “Deep breathing, meditation, mindfulness practices or gentle yoga before bed promotes a more tranquil transition into sleep.” Spicy foods, caffeine and alcohol can all disrupt sleep. Instead, opt for sleep supportive foods like a warm milky drink, magnesium-rich nuts or melatonin-producing cherries.

This extract was taken from our feature ‘Use It Or Lose It’ by Rebecca Frank from our January issue. You can read more, including how to keep your balance, memory, confidence, sight, strength and flexibility from page 84. The January issue is in shops now, or you can buy it from our online store and have it delivered to your door.

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Pets | Could Your Pet Be a Therapist?

Volunteering opportunities for you and your four-legged friend

In our November issue, Rebecca Frank met horses, dogs, cats and other creatures who act as therapists for humans in need. Volunteering with your pet can be an enjoyable and rewarding experience for you and your furry friend, as well as to the recipient. All Pets As Therapy (PAT) animals are assessed first, but here are a few things to bear in mind if you’re considering it and some information on getting started.

Pets need to be friendly and calm, healthy and groomed.

Dogs and cats must be able to walk on a relaxed lead without excessive pulling.

Pets must accept being stroked and patted and enjoy being fussed over.

Barking, hissing and licking aren’t accepted.

Clients love to give pets a treat, so it’s important that they don’t snatch it, jump up or paw as there’s a risk of injury, particularly with elderly people.

Dogs must be at least nine months old and you must have known them for at least six months.

All animals must be fully vaccinated and have regular flea and worming treatments.

For more information and to apply, visit petsastherapy.org

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Wellbeing | Ways to Enjoy November

Photography by Stocksy

Lots of people find November a bit of a difficult month, with long nights, and cold weather to get through, too far from summer and too long until Christmas. But if you look carefully, there are lots of small celebrations to be had and important moments to mark. 

Making the most of seasonal moments is just one way to embrace the colder, darker days, giving you reasons to look forward to the month rather than to fear it. Browse our bumper ‘could-do’ list of ways to enjoy November below. You could do them all, pick just a few, swap them or customise them as you wish. Here’s to learning to love November!

1st: Celebrate Mexico’s Day of the Dead with paper flower garlands and a feast

2nd: Bake Soul Cakes for All Souls Day

3rd: Toast marshmallows on a firepit (or indoors if it’s too wet)

4th: Make a Guy from newspaper and old clothes for Bonfire Night

5th: Watch some fireworks and say ‘oooh’ and ‘aaah’ as warranted

6th: Make autumnal squash or pumpkin soup

7th: Spend some time with your Teddy Bear for Hug a Bear Day

8th: Get some early mince pies in and start writing Christmas cards

9th: Compile a November reading list of cosy books

10th: Light a candle in the evening

11th: Wear a new, non-plastic, poppy for Remembrance Day, or just remember a loved one in your own quiet way

12th: Spend a day slow cooking, savouring the time simply spent on the task

13th: Go for a walk somewhere new at lunchtime to make the most of the daylight

14th: Start a new craft project to see you through winter

15th: Make up jars of toppings for porridge to make your mornings cheerier

16th: Tell ghost stories with friends

17th: As if you needed an excuse, it’s Homemade Bread Day, so get kneading

18th: Re-read an ‘old favourite’ book

19th: Make your bedroom cosy and winter ready with blankets and throws

20th: Mark World Television Day by cosying up with a box set

21st: Celebrate ‘World Hello Day’ by greeting 10 strangers

22nd: Collect colourful leaves on a woodland walk

23rd: Invite friends over for a board games evening

24th: Buy an advent calendar (a proper one with beautiful pictures) ready for next week

25th: Mark Thanksgiving with a meal for family or friends or just a quiet moment of counting your blessings

26th: Make your Christmas pud on Sitr-up Sunday

27th: See if you can spot the full moon today. It’s called the Beaver Moon, or Frost Moon

28th: Hug a tree to mark the second day of National Tree Week

29th: Embrace the dark with a night hike

30th: Cook a Scottish dish such as kedgeree or haggis for St Andrew’s Day

For more inspiration on feeling better about this time of year, read ‘How I Learned to Love November’ in our November (of course!) issue.

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Wellbeing | How to let go of Being Busy

As the trees shed their leaves, and everything is laid a little bare, can we take something from their example and let go of our ‘busyness’ too?

Are you always ‘busy’? Do you find it hard to relax? Do you worry about letting people and yourself down if you’re not on top of everything?

Dr Meg Arroll, author of Tiny Traumas (Thorsons), identifies these as symptoms of high-functioning anxiety or ‘busy-itis’ in which we keep constantly busy, often to distract ourselves from anxious thoughts. Judith Kleinman, Alexander Technique teacher and author of Finding Quiet Strength (Quickthorn) says that this can be especially true for women when we have had to juggle so many responsibilities and “find it hard to let go of these mental burdens as though everything might fall apart if we don’t worry about it all the time.”

Letting go

Overcome the urge to multi-task and create chunks of time where you can concentrate on just one thing in order to prevent mental fatigue and brain fog.

“Finding a balance of work, rest and play is so important and easy to forget when we are conscientious, helpful people,” says Kleinman. “However, if we can shift our motivational goals to include enjoying simple things like sleeping enough, drinking plenty of water, eating well and being with friends and family, research shows that we will be more effective in our work life balance.”

Doing some physical exercise can also help to manage feelings of stress. If you’ve got a stressful event that day, do something that makes your heart pump for around 20 minutes and the calming effect will last for hours.

These ideas for being less busy are from our wellbeing feature ‘Letting Go’ in our October issue by Rebecca Frank, which is full of wise advice on ways to let go of whatever is holding you back.

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Project | Build a Garden Swimming Pond

If you want to attract wildlife to your garden and have somewhere to take a cold water dip, then nothing beats installing a swim pond. It is, however, worth thinking about the following:

• A swimming depth of at least two metres will stop your pond overheating during the summer.

• Hand-digging your pond is a lot of work! Use an excavator if you can fit one in your garden – you can hire ones that are less than 700mm wide.

• Nutrients produce algae, yet nutrient levels can take few years to settle in your pond. Avoid fish, which eat algae-eating organisms and produce a lot of poo, too. Also, remove dead leaves from the surface regularly, and plant directly into the pebbles (don’t use soil).

• Barley straw in net bags is an effective way of reducing algae, but this can make a mess when the bags decompose. You could use plastic net bags, but would you want microplastics in your pond?

A garden swim pond is quite an undertaking but the above advice will help you get started. The picture above is of Fiona McWilliam’s swim pond in her garden in Sussex. You can read the whole story of its design and conception in our September issue.

More inspiring plots…

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Wellbeing | UK Spa Towns

Thinking of taking the waters? There are around 50 towns associated with springs in the UK, some remaining active, some very much gone to ground. However, these are still well worth a visit.

BATH Take a tour around the Roman Baths, bathe in the geothermal waters at the Thermae Spa and taste the waters in the Pump Room in this World Heritage city.

BUXTON Restore yourself at the luxuriously restored Buxton Crescent Hotel. You can also explore Poole’s Cavern, and sip the water straight from St Ann’s Well in England’s highest market town on the edge of the Peak District.

CHELTENHAM Enjoy the Austen-like atmosphere of this Cotswolds-edge town, renowned for its Regency architecture. Unfortunately, you can’t bathe in or drink the waters these days, however, the Pittville Pump Room, overlooking picturesque Pittville Park, still remains and Cheltenham itself is awash with culture.

DROITWICH SPA Priding itself on being the only saltwater spa town in the UK, its waters come directly from brine springs and contain 30% natural salts – making them ten times more concentrated than sea water. Visit during the summer and you can bob around in the saltwater lido.

HARROGATE Crescent Gardens holds the main attractions, including The Royal Pump Room (housing Europe’s strongest sulphur well, alongside a museum). Nowadays it’s not advised to drink the water.

MALVERN Most of Malvern’s many historic hydrotherapy hotels were converted into schools when the spa industry collapsed. However you can still drink the water: pick up a map from the tourist office and sip from the many spouts and fountains.

The above spa town suggestions are taken from our feature Healing Waters in our September issue. You can read the whole feature from page 52.

More ways water makes you well…

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Wellbeing | Exercise your laughter muscle

Try this simple laughter exercise from Melissa at Big LoLz

1 Find a quiet, comfortable space where you won’t be disturbed.

2 Stand up and take a few deep breaths. Shake off any tension or stress that you may be feeling and allow your body to completely relax.

3 Fake it until you make it. Start with a small chuckle and gradually increase the intensity. It may feel forced at first, but that’s okay.

4 If you’re struggling, try repeating phrases like “ho ho ha ha” or “ha ha hee hee” while laughing. Experiment with different sounds and variations to find what feels most natural to you.

5 Notice how your mind tries to get in the way. Don’t worry about how you sound or look; just focus on fully embracing the joyful feeling that laughter brings.

6 Keep going. Sustain the laughter for several minutes. Allow it to build and continue without forcing it. If the laughter subsides, bring it back by using the laughter prompts again.

7 Relax and enjoy. Gradually reduce the intensity of laughter and take a couple of moments to breathe deeply and enjoy all of the benefits of the practice.

This exercise is meant to be playful and enjoyable, so don’t be afraid to really let go and have fun with it! If you’d like to try a laughter yoga class, find out more about Melissa and Holly’s workshops on Insta: @energetics.explained or at energeticsexplained.com.

The laughter exercise above is from our August issue feature, ‘Looking for LOLs’, which is all about rediscovering your laughter.

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Wellbeing | Why the Sea Makes you Happy

Why we really do like to be beside the seaside…

We’ve been exploring the health benefits of the sea for centuries, from bathing in its salty waters to breathing in the cleaner air of the coast. But the power of the sea to improve our wellbeing is so strong, you can actually reap the benefits without even rolling up your trouser legs and getting your feet wet. 

A recent study from the University of Exeter found that simply living near the sea had protective benefits against anxiety and depression, with those living close to the sea less likely to experience mental distress. However, that benefit was reversed if they moved inland. In fact, just looking at the sea and out to the skyline can have a positive effect on mental health. A 2015 study found that having a sea view could slow heart rate and increase happiness, and hearing the sound of waves has a similar effect. 

Of course, we’d all love nothing more than a permanent view of the changing sea from our windows, but if you’re a little land-locked, there are still plenty of ways to enjoy the benefits of the sea. On days where you can’t get to the water, here are some ways to bring it to you

Make a plant pot pond 

If digging a pond is out of the question, Helen Rook author of Urban Wild (Bloomsbury Wildlife) suggests this clever idea. Take a pot (preferably without holes). Fill with water, then add a couple of deep water and marginal plants (choose one for spread and one to cascade). Position out of direct sunlight and enjoy watching the wildlife it’ll attract.

Visualise the ocean

There are many guided meditations that use water as an aid for relaxation. Find one on a meditation app or simply sit for a while, close your eyes and imagine the sounds, smells and feel of your favourite watery environment. 

Have a soak in the bath

Oprah Winfrey is so keen on bathing – her ‘restorative escape’ and ‘ideas time’ – that she had a bathtub designed to fit her body. While that might be a bit ambitious, you can still benefit from the increased creativity, calm and ideas that come with a long soak.

Listen to the waves

The sound of water is very relaxing and can help you fall asleep, reduce stress and anxiety and clear your mind. You can find wave sounds on YouTube or next time you’re by the coast, record them so you can listen and picture yourself there again when you’re in need of a boost of vitamin sea. 

These ideas were taken from our July 2022 issue, in which Rebecca Frank wrote about Blue Space Thinking and why we are drawn to the water. The wonderful sea view pictured is by Marilyn Harrison. It’s just one of the rooms with a sea view that we featured in our My Place pages this month. 

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Appreciation | Why we love a bench

Alison McClintock remembers visits to a special bench outside her Grandmother’s house

Every summer as child I was packed off for a few weeks to Grandma’s. She lived in a weaver’s cottage just over a humpback bridge. Less than 20 miles from the town where I lived, to six-year-old me it may as well have been the other side of the world. 

Her TV showed programmes in black and white and was only switched on at the weekends for the wrestling and Songs of Praise. She didn’t have a car and there was no bus route. And apart from finding out what one flavour of crisps the local village shop was selling that week, the main source of entertainment was sitting on the bench outside the front of her house.

Sometimes we’d sit with a bucket of freshly-picked peas and broad beans between us, shelling them into a saucepan for supper. Most of the time we’d just watch the world go by, taking it in, on our own terms. Local farmers with tractors full of hay would offer a nod of acknowledgement as they bounced over the bridge. People would pass by on their evening constitutional, comment on the weather, maybe or maybe not say hello. Others would share news, alerting Grandma to recent deaths and births and marriages way before the parish magazine ever made it through the letterbox.

There was nothing special about that bench, but just by being there, and giving ourselves permission to pause and look out at the world, the world came to us. 

You probably pass by a bench or two every day, and if you don’t need it you won’t notice it; just an obstacle to skirt round, part of life’s furniture. But that ordinariness makes them extraordinary. Take a seat and see what happens. No minor miracles or feats of wonder, just the enjoyable everyday happening around you.

You don’t need any special skills to be good at sitting on a bench. There’s no age restriction or dress code. You can just sit where you’re at. Be yourself, by yourself for as long or as little as you want. Benches allow you to be sociable on your own terms. Unlike picnic tables, there’s no need to make eye contact on a bench. And you don’t have to ask permission to join someone already sitting on one because there’s enough personal space for each of you, to sit with your thoughts. 

Who needs social media when you can say hello to passing dog walkers? Why spend time unravelling the narratives of a weekly soap when you can watch the flickering embers of a teen romance, or the drama of gulls squabbling over their potential pickings? All of this comes without the need for screen or licence fee, in high definition and glorious technicolour, played out in real time, in real life.

And benches are not just a chance to see stories, they can be the story, with captions that give strangers a glimpse of a life well lived and that allow those that chose the dedication to access a bank of days spent with a loved one no longer present but whose presence is felt and remembered in that place. Along sea fronts, in shaded parks, on rolling hills around the country you’ll find benches etched with humour, longing, sadness and love. 

The above is taken from our feature ‘Benchmark’ by Alison McClintock, originally published in issue 110 of The Simple Things. If you’re an admirer of a good bench yourself, you may like to turn to page 110 of our June issue, where Lottie Storey has collated a few beautiful benches for our My Space feature, which this month visits benches in gardens. The one pictured here belongs to Imogen Woodage, @elm_terrace_interior. And if your garden is lacking in the bench department, turn to page 74 where we have a weekend project on making your very own bench. 

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Wellbeing | How to Get Up Early

Mornings are special in summer. Experiencing the dawn, or simply making the most of the quiet at this time to stretch or catch up on a book, starts your day on a positive note.

There’s something quite exciting about creeping out of bed and padding quietly about the house, guarding your precious time before anyone or anything can disturb you. Kerry Sutton is co-founder of Into the Wilds (intothewilds.co.uk) which organises group microadventures in the early morning and evening around the Bath area. “There’s something about being in the outside world when it’s waking up that’s really special,” she says. “All your senses are heightened because you haven’t yet been exposed to noise and stimulation – the grass and trees looks greener in the dew, the birdsong sounds louder and clearer, and you notice animals that you might not see at other times of the day.” Of course, you don’t need to go outside to enjoy the stillness and opportunity of the early morning. You could curl up in a chair and read a few chapters of a book by an open window, do some yoga or writing as the day slowly awakens. “By getting up early and having this time for yourself, you’re coming into the world and starting the day calmly and on your terms rather than launching straight into the demands of the day,” says Kerry.

How to get out of bed earlier

• Gradually bring your waking up time and going to bed time back by 15 minutes a day.

• Plan to do something you really enjoy and that you’ll want to wake up for.

• Sleep with your curtains open and allow the daylight to wake you naturally.

• Spend a night under canvas or in a hammock and wake up with the sunrise and dawn chorus.

• If you’re really tired, go back to sleep – no pressure!

These ideas are part of our feature ‘The Joy of the 5-9’ by Rebecca Frank, in our June issue. It’s all about making more of the daylight hours at the beginning and end of the day (5-9am and 5-9pm).

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