The ultimate survival guide to 2022

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New Year, same you? Don’t worry this is the only survival guide you’ll need. There’s no quick fix. There’s no wake up and magically be 10lbs lighter. We’ve got the expert advice to show you how you can softly, calmly and slowly emerge from the overindulgence of the past few weeks. You’ll be able to grab 2022 by the balls and show it who’s boss!

Go for a daily walk

Penny Weston, fitness, wellness guru and nutrition expert reveals, Walking doesn’t just make you feel good while you’re doing it, studies also suggest that it may reduce your risk of developing a cold or flu by boosting your immune system. It does this by increasing the amount of white blood cells circulating in your blood. These are the cells that fight infection and disease as part of the body’s natural immune system.

Make an immune boosting smoothie

survival guide

Making fresh smoothies is a great way of incorporating ingredients into your diet that can boost your immune system. A favourite of mine is this vitamin rich super smoothie. This smoothie is a powerhouse for the immune system, containing blueberries and spinach that have great immune-boosting properties. It will have you glowing from the inside out, and contains nearly every vitamin and mineral your body needs and giving you a natural boost of energy. And it actually tastes delicious!⁠

There is so much goodness in this smoothie. Use a frozen banana and less milk for a thicker texture:

2 cups Frozen Blueberries

1 Banana

1 cup Spinach

1 cup Kale

1 tbsp Chia Seeds

1 tsp Spirulina

40g Vanilla Protein

Topped with Almond Milk

Meditate

Meditation is an ideal way to reduce stress over the festive period and also throughout the whole year. Meditation helps to relax the mind and body, and focus your thoughts and attention in order to eliminate the thought overload which can often result in stress. This will not only help you to de-stress but also help you learn to be strong for all that is coming  in the year ahead.

Exercise

Regular exercise is the key to staying both physically and mentally fit, healthy and happy. When we exercise the body releases chemicals such as endorphins, serotonin and dopamine which boost our sense of well-being and suppress hormones that cause anxiety and stress. Fortunately there are now a bigger range of exercise classes and sports out there than ever before and thanks to virtual and on demand training it’s never been easier to exercise at home or when travelling, so even if you’re away with work or family during January there’s no excuse not to be able to exercise.

Create a morning ritual

Start the morning with a ritual that lets you hit the ground running, make the most of your day, stay positive and in control and most importantly stress free! All of our rituals are different, but the key is that by setting them we are taking control of our morning, and therefore our lives. This will help to significantly lower stress levels.’

Ditch the moisturiser

survival guide

Dr Rekha Tailor of Health & Aesthetics says ‘I don’t recommend moisturisers for anyone because I agree with Zein Obagi, M.D, a dermatologist and founder of ZO Skin Health. He suggests that moisturiser is a waste of time and also that it is potentially damaging to the skin. He suggests that when you use moisturiser every day, you run the risk of making your skin older, not younger, because of the fact that skin will become sensitive, dry, dull and interfere with its own natural hydration functions.’

Personally, I’m a big fan of The Ordinary Amino Acids. It’s affordable and leaves my skin feeling totally hydrated.

Get outdoors

Celebrity facialist Lisa Harris, says ‘You can see (safe) sun exposure as your free dose of vitamin D. Feeling sunlight on your arms, hands and face for just 10-15 minutes a day in the UK can boost your mood and energy levels through the release of endorphins. As well as perking up your skin, it will also wake up your mind as the sun reduces the level of melatonin (AKA the sleepy hormone) in your body, giving you energy, inside and out.

Detoxify your tissues with face yoga

Just 60 seconds of a DIY face massage can make your skin look more alive. Using a creamy cleanser or moisturiser, make small circles with your fingertips – this will boost your circulation, bring oxygen to your cells and give you an instant glow.  If you’ve been a little congested, face yoga can help to remove any toxins from your tissue, helping you feel better too. You can supercharge your face yoga routine with our 3D signature facial, which relies on HIFU to restore skin vitality and improve skin health and luminosity.

Put down the needles

While it’s often easy to think that Botox and Fillers are the answer to looking younger and healthier, there’s a safe, non-invasive alternative to Botox and fillers helping you to achieve healthier, younger looking skin with long lasting results. Radio Frequency and ultrasound waves from treatments like Collagen Wave heat up the skin, encouraging your fibroblasts to produce new collagen and elastin – something we all need if we’re looking a little tired during the winter months.

Get more sleep

Sleep is a natural reset button for our brain and body, which is even more required these days because of increased work pressure and stress. Our face is the index of the mind and so naturally a skipped sleep is easily identifiable on our face.’

Choose your cleanser wisely

Consultant dermatologist Dr Ophelia Veraitch says ‘In the mornings and days you aren’t wearing makeup just use a gentle cleanser. When wearing water based coverage makeup you can use an AHA cleanser such as one with glycolic acid. When wearing heavier oil based makeup use a BHA cleanser such as one with salicylic acid.

Take vitamins to support healthy hair growth

survival guide

To maintain healthy looking hair, go for hair vitamins that have relatively high concentrations of the nutrients we know that are needed to support hair growth. Iron and zinc are both very important for hair, but when taken together they don’t absorb well. So a carefully thought out hair vitamin programme (such as mine!) is ideal. If in doubt about the cause of hair thinning or loss, seek an expert opinion.

Check the ingredients of your skincare carefully

Due to lack of regulation in the industry many marketed skincare products don’t have ingredients in them that will be effective despite claims, so don’t and won’t work. Tailor active ingredients serums according to your skincare needs. For example ivermectin is great for redness/ rosacea, azelaic acid/niacinamide/ salicylic acid is great for acne, Tretinoin / antioxidants such as vit C/E for anti ageing and hydroquinone/ Kojic acid/niacinamide for pigmentation etc.

Use almond oil

On the days I’m not going out I massage almond oil into my scalp and hair and onto my children’s scalp and hair too. 

It’s the best way to naturally hydrate your scalp and hair and help both to retain moisture.

This ritual comes from my Sikh background where having uncut hair (which I haven’t stuck to!) and importantly looking after your hair is a sign of respect to personal attributes that are considered god given. It’s common for Asian and Mediterranean cultures to put oil in the scalp and hair like this as a natural and effective way to moisturise our scalp and hair! Massaging almond oil into the scalp and hair like this helps to reduce frizziness of the hair and improve the condition of the scalp too. You can use coconut oil but I find this is smellier and harder, alternatively argan oil is thinner so it’s better for people with finer hair.’

Stop licking your lips

Nina Prisk, AKA ‘The Lip Nurse’, an award-winning cosmetic nurse says ‘When you lick your lips it’s usually to try and moisturise them. However, saliva actually dries them out and creates damaging friction. Sometimes it can become a bad habit which you can help to break by doing something else with your mouth such as chewing gum.

So it’s best to avoid licking your lips as much as you can. Biting and picking them should be avoided too because the lips are made up of delicate skin that can be damaged easily. Usually picking and biting happens when there’s already damage to the surface of the lip, try to resist the urge to pull or bite the rough or lose bits of skin and instead apply a treatment to moisturise and hydrate them.’

Eat more omega 3

Consultant oculoplastic and ophthalmic surgeon Dr Elizabeth Hawkes says ‘Omega-3 fatty acids are important to the health of the macula (the part of the eye that’s responsible for central vision) and the health of the skin, including around the eye area. So trying to incorporate more foods containing essential omega-3 fatty acids helps to keep your vision good and also to maintain healthy skin around your eyes. Omega-3 fatty acids are powerful anti-inflammatories.

Research suggests that the fats protect skin cells against sun-induced inflammation and help control how the body responds to UV rays, thereby mitigating damage. Eating a diet high in good fats and oily fish can help to promote good skin health because they are rich in Omega-3 which is a key nutrient for helping to repair damaged skin cells. Omega-3 fatty acids are responsible for maintaining healthy membranes around our skin cells. If we’re deficient in these it reduces the skin’s ability to absorb and retain water, causing dehydration or dry skin.

Upping your intake of omega-3 fatty acids may help improve hydration by boosting the skin’s natural barrier. Omega-3s may also help to protect our skin against the sun’s harmful UVA and UVB rays because studies have shown that supplementing with a combination of certain types of Omega-3s may reduce the skin’s sensitivity to UV rays.’

Look after your gnashers

survival guide

We all want our pearly whites to be whiter than white. Cosmetic dentist, Dr Hanna Kinsella says ‘My Icy Bear whitening toothpaste is shown to not only brighten the smile but also to protect the teeth against cavities. Icy Bear is an earth conscious brand – palm oil free, SLS free and animal cruelty free and all of the products are produced in the UK adhering to strict industry guidelines. 

The unique toothpaste has a rare ingredient combination containing the finest diamonds. Thanks to its extremely low abrasiveness, tooth surfaces are gently cleaned and stains reduced with no damage to the tooth surface. Designed for twice-daily use for complete oral care, the cult product in the making uses diamond dust to effectively reduce stains – the diamond dust is a natural abrasive agent that reduces staining whilst polishing the surface of the enamel to restore teeth to their natural whiteness.’

What are your self-care plans for bossing 2022? Let us know by commenting below or reaching out to us on Instagram.

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