I do not know what people are talking about when they describe having, or being, “gym crushes”. For me, fellow gym-goers see my ugliest self: sweaty brow, frizzy hair, magenta face. Not exactly romantic.
But what does it actually mean if, like me, you go bright red after exercise?
Like getting out of breath after climbing the stairs, is it more or less worrying depending on its severity? Is there a “normal” level of redness after exercise?
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We spoke to Dr Dominic Greenyer, GP and director at The Health Suite in Leicester, about why some people turn scarlet after a run and what it means.
Amy Glover / HuffPost UK
The post-workout redness that made me think, “when is this worth worrying about?”
So, “when you exercise, your blood flow increases and pushes heat to the surface to help you regulate your temperature,” Dr Greenyer told HuffPost UK.
“We have lots of capillaries close to the skin on our face, which is why some people can look red in appearance” after working out, he added.
The more intense and/or long-lasting the workout, the redder your face might become. That’s because your body is working harder to try to cool you down.
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“Some people are more prone to this, including those with fair skin or who suffer from a condition called rosacea,” the GP added.
Rosacea is a long-term skin condition that makes a person’s skin, including the skin on their face, appear redder due to dilated blood vessels.
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Should I be worried if my face is always red after working out?
Thankfully, Dr Greenyer told us, “experiencing a red face after exercise is usually a very normal response, especially if you have really exerted yourself”.
It is usually nothing to worry about, even if you go very red.
But, the doctor cautioned, it could sometimes “suggest other conditions affecting the heart or liver” if it comes alongside other symptoms.
“Having a red face after exercise is usually nothing to worry about, and will return to normal once you stop, take some slow deep breaths and drink plenty of water,” he ended.
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“But if it is accompanied by other symptoms such as dizziness, nausea, chest pain or shortness of breath, see a doctor.”
We’re currently right in the middle of peak flu season, which means immune support is top of mind for pretty much everyone.
Staying on top of your vaccines is key to protecting your health. So are the hygiene basics we’ve been taught since school, like covering your mouth when you sneeze and washing your hands frequently.
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Diet plays a role in immune support, too, and maybe you’ve been downing orange juice like it’s your job in an effort to avoid getting sick. While oranges are a good source of vitamin C, bell peppers have even more, making them a worthwhile veggie to incorporate into your meals.
While all bell peppers offer nutritional benefits, what they offer varies slightly depending on colour.
We talked to registered dietitians about how bell peppers’ benefits vary by colour. Curious as to which one you should go for to support your health goals, including immune support? Here’s everything you need to know.
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How the nutritional benefits of bell peppers vary based on their colour
When comparing the nutritional benefits of the different colours of bell peppers, it’s helpful to know why their colours vary to begin with.
Ginger Hultin, a registered dietitian nutritionist who has a doctorate in clinical nutrition and is the author of Anti-Inflammatory Plant-Based Eating 101, told HuffPost that a bell pepper’s hue has to do with how ripe it is.
“Bell peppers change colour as they ripen on the vine, with green peppers being the least ripe and red peppers being the most mature,” Hultin said.
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She explained that green bell peppers are high in chlorophyll, a pigment that gives them their green colour. “As the peppers mature on the vine, the chlorophyll breaks down, and more carotenoids [a type of antioxidant] are produced, accounting for the change in colour and nutrient profile,” she said.
Hultin added that, unlike bananas, bell peppers are non-climacteric fruits and don’t ripen after they’ve been picked.
As a 2021 review published in the journal Molecules explains, all bell peppers contain carbohydrates, fibre, antioxidants, vitamin C, vitamin A, potassium, calcium and phosphorus. All three dietitians we spoke to told HuffPost that the amount of these nutrients varies slightly, based on a bell pepper’s colour.
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Ramona Macedonski / 500px via Getty Images
These are all the same plant, just at different levels of ripeness.
Red peppers have distinct health benefits
Want to get the most nutrients across the board? Registered dietitian and intuitive eating counsellor Kara Lydon recommends eating red bell peppers.
“Red bell peppers typically come out on top in terms of overall nutritional value. Since red peppers ripen the longest, they boast the most antioxidants,” she said.
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Registered dietitian Maggie Michalczyk said this too, explaining, “Red bell peppers are the highest in vitamin C and A due to longer ripening times, followed by orange, yellow and green.”
In terms of which colour bell pepper offers the most immune support, red comes out on top again.
As Michalczyk pointed out earlier, red bell peppers are also the highest in vitamin A, another nutrient that supports immune health.
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But don’t discount orange, yellow and green peppers
Even though red bell peppers are the most nutrient-rich, that doesn’t mean that orange, yellow and green bell peppers aren’t worth eating.
All three dietitians emphasised that the nutritional differences between different coloured bell peppers aren’t huge, so you shouldn’t get too hung up on it.
“Each bell pepper offers a unique antioxidant profile, so it’s best to ‘eat the colours of the rainbow’ when it comes to bell peppers so that you can reap the nutritional benefits of each kind,” Lydon said.
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For example, yellow bell peppers are particularly high in lutein and zeaxanthin, two nutrients that support eye health.
As for green bell peppers, Hultin said they are lower in calories. “Green bell peppers have slightly fewer calories than their red, orange and yellow counterparts since they are less ripe and their natural sugars haven’t accumulated yet. However, this difference is negligible,” she said. A red bell pepper contains about 37 calories per pepper, while a green pepper contains 24.
It bears repeating that when it comes to the nutritional differences among bell pepper colours, all three dietitians say these differences are pretty minimal across the board, so it’s important not to get too hung up on them.
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How you cook them matters
If you want to get the maximum benefits from your peppers, how you cook them matters. “Steaming and stir-frying are two good ways to cook bell peppers to help prevent the loss of water-soluble vitamins like vitamin C,” Michalczyk said.
She recommends avoiding boiling or cooking bell peppers at high heat to preserve their nutrient density as much as possible. “It’s good to keep in mind that overcooking can degrade nutrients found in vegetables and boiling can cause the water-soluble vitamins to leach into the water,” she explained.
Since vitamin A is fat-soluble, Hutlin recommends sautéing peppers in extra-virgin olive oil to help maximise nutrient absorption.
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There is no shortage of bell pepper recipes you can find online to experiment with to learn your favourite ways to eat them.
Lydon said that, personally, she loves stuffed bell peppers because they’re easily customisable based on taste preferences and the ingredients you have on hand. “Make it a well-balanced, satisfying meal by adding a source of lean protein like ground turkey, chicken or fish, a starch high in fiber like brown rice or quinoa and a dietary fat like cheese or avocado,” she shared.
Hultin says that bell peppers can be easily mixed into soups, stews, omelettes or frittatas for breakfast, roasted as a side or enjoyed raw and sliced to pair with hummus.
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“Ultimately, all colours of bell peppers make a great addition to the diet, so I wouldn’t stress too much about getting one colour vs. the other,” Michalczyk emphasised.
“Go for a variety to reap the benefits from the health compounds that are unique to each colour. In the winter, during cold and flu season, I think it’s great to know that red bell pepper has more vitamin C than an orange and incorporate those into different meals and snacks to support your immune system.”
It’s also important to remember that bell peppers are just one of many nutrient-rich foods, including ones that support your immune system. So it’s worth it to vary your meals with other foods too, like cauliflower, butternut squash and apples. Besides providing your body with a wider range of nutrients, switching things up will keep your taste buds happy, too.
Last year, the government announced that it would renew its Women’s Health Strategy to help improve equality and access.
“Whether it’s being passed from one specialist to another for conditions like endometriosis or PCOS… it’s clear the system is failing women, and it shouldn’t be happening,” Health and Social Care Secretary Wes Streeting said at the time.
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Now, a menstrual leave petition is approaching the threshold for a parliamentary debate (100,000 signatures).
Here, we spoke to Justyna Strzeszynska, women’s health expert and founder and CEO of AI-powered period care app Joii, about what that might mean.
What are people asking to be debated?
The petition is asking calling on the government to “introduce statutory paid menstrual leave of up to three days per month for people with conditions such as endometriosis and adenomyosis”.
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They noted this was put in place in Portugal in April of last year.
Endometriosis (believed to affect one in 10 women) can cause chronic and period-specific pain. Adenomyosis is believed to affect about as many women, and also causes sometimes debilitatingly painful periods.
What happens if the petition gets 100,000 signatures?
“Once a UK parliamentary petition reaches 100,000 signatures, it becomes eligible for debate in parliament,” Strzeszynska explained.
“This doesn’t guarantee a change in law, but it does require the government to formally respond and gives MPs the opportunity to debate the issue and consider whether further action or consultation is needed.
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“Importantly, it signals that this is no longer a niche issue, but one affecting a significant number of people across the UK.”
Does the CEO think this means we’ll get period leave soon?
Though she’s pleased by the public interest in menstrual leave, Strzeszynska isn’t sure we’ll see any changes soon, even if the debate reaches parliament.
“Historically, the UK has preferred to address health needs through flexible working, sick leave and disability or long-term condition protections rather than condition-specific leave,” she told us.
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But she noted that “the growing public support for this petition reflects a real shift – painful and debilitating periods are being recognised as legitimate health issues, not inconveniences.
“What’s more likely is a gradual evolution, clearer guidance for employers, better use of sick leave for menstrual health conditions and stronger protections for people with diagnosed conditions like endometriosis or adenomyosis.”
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What might menstrual leave look like?
Petitioners are calling for statutory paid leave for up to three days a month for those with conditions like endometriosis and adenomyosis.
“In practice, menstrual leave in the UK is more likely to take the form of additional paid sick days, flexible working options or condition-specific accommodations, rather than a universal ‘period leave’ policy,” Strzeszynska opined.
“For example, a small number of additional paid health days per year, explicit recognition of menstrual health within workplace policies or the ability to work from home during severe symptoms.”
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For menstrual leave to truly work, Strzeszynska said, employers need a degree of education on menstrual issues and trust.
“Many people don’t have predictable cycles or formal diagnoses, and others worry about stigma or being taken less seriously at work,” she said.
“When implemented thoughtfully, supportive policies can reduce presenteeism, prevent burnout and allow people to manage their health without fear of judgement, which ultimately benefits both employees and employers.”
There’s actually a term for getting up to pee in the middle of the night: nocturia.
Most people will experience more nocturia as they age, because older bodies create less antidiuretic hormone (ADH), which helps us “hold it in”.
Still, while peeing up to twice a night is within the realm of normal (that number goes up to four times a night for those over 90), the NHS said that going more than that per night might mean you need to see a doctor.
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Nocturia sometimes happens after drinking alcohol, because of certain medications, or due to drinking too much water close to bedtime.
Why might walking lower the number of loo trips at night?
The 2007 research, published in Biomedical Research, looked at 30 men with an average age of 71.
The researchers recorded their nocturia rates before and after walking at a brisk pace for half an hour in the evening for eight weeks.
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Just over two-thirds (67%) of the men said they experienced deeper sleep, which the researchers think might explain why nocturia instances went down so much.
The number of times they got up to pee shrank from about three times per night, on average, to two times per night.
60% of participants enjoyed “excellent” or “good” results after the end of the trial, meaning they experienced less nocturia.
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Why might walking help reduce nocturia?
This is not the only study to find an association between light exercise and decreased instances of nocturia.
Some researchers think this might be because exercise can help to reduce sympathetic nervous system activity and lower systemic inflammation levels.
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A 2015 study, which also looked into walking and nocturnal polyuria, or the overproduction of urine at night, found that walking before dinner was linked to a reduction in nighttime bladder voiding from 2.3 times a night to 1.6 times.
They suggested that walking could get rid of excess fluid through sweating, too.
When to see a doctor about nocturia
Rarely, nocturia can be a sign of diabetes, high blood pressure, bladder or prostate problems, or heart disease, though the NHS stresses most cases aren’t anything to worry about.
Per the Cleveland Clinic, “contact your healthcare provider if you find yourself waking up to pee more than once or twice per night”.
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The site suggested: “It may be a sign of something else going on, and the frequent wake-ups may leave you feeling exhausted.”
I am a Scouser living in Glasgow which means you can assume three things about me: my family are aggressively working class, I have a soft spot for dockyards and I LOVE to swear.
I don’t even think about it, it’s just so enjoyable. Nothing quite punctuates a sentence like a healthy f-bomb and getting into a healthy gossip session absolutely requires being able to dish out the delicious c-word.
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However, I do know that for some people, it can be offputting and make them uncomfortable. I’m careful in polite company and wouldn’t ever want to make somebody needlessly uncomfortable so I had planned to tame my spicy tongue a little until I heard that actually, swearing is good for your health.
How does swearing benefit your health?
Writing for The Conversation, Michelle Spear, a Professor of Anatomy, University of Bristol says: “Research shows that a well-placed expletive can dull pain, regulate the heart and help the body recover from stress. The occasional outburst, it seems, isn’t a moral failure – it’s a protective reflex wired into us.”
Ever screamed some expletitives after stubbing your toe? That probably helped your body out. Wild.
Spear continues: “Recent research shows that swearing can actually change how much pain people can handle. A 2024 review looked at studies on swearing’s pain-reducing effects and found consistent evidence that people who repeated taboo words could keep their hands in icy water significantly longer than those who repeated neutral words.
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“Another 2024 report found that swearing can also increase physical strength during certain tasks, further supporting the idea that the body’s response is real rather than merely psychological.”
So, while for us it can feel emotional, it appears that swearing is much more
Have you ever had devastating news and screamed out loud, feeling that if you didn’t, it would just build up in your chest, begging for release? Spear explains that swearing is beneficial here, too.
“Swearing also helps the body recover from sudden stress. When shocked or hurt, the hypothalamus and pituitary release adrenaline and cortisol into the bloodstream, preparing the body to react.
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“If this energy surge isn’t released, the nervous system can remain in a heightened state, linked to anxiety, sleep difficulties, weakened immunity and extra strain on the heart.”
I should’ve known it was coming for me – the fog, the forgetting, the cognitive impairment. My father, his brother, their mother, their grandmother all had it… I just didn’t expect how it would come for me.
At 54, it seems my forgetting is linked to a neurodegenerative disease. But even before my own memory and language issues began, I’d written about and wondered what my own neurological inheritance might be.
In 1981, I spent several afternoons in the peacefully lamp-lit office of an elderly, retired professor and child psychologist and underwent a variety of aptitude tests and personality assessments. It turned out I was a “highly sensitive” 5th grader with the vocabulary of a high school senior.
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While most of the kids in my Midwestern neighbourhood rode their bikes, played flag football and Frogger, I was tucked away reading book after book. When I ran out of books, I’d spend entire afternoons seated cross-legged on the floor, poring over the pages of a set of hand-me-down Encyclopedia Britannicas. I dog-eared pages. I made notes in the margins on the Dalai Lama, the Great Alaska Earthquake of 1964 that registered a 9.2 on the Richter scale, and gladiolus — one of August’s (my) birth flowers that my paternal grandmother grew in her 4-H award-winning garden.
I’ve loved and collected words like treasures for as long as I can remember.
In March 2023, I started experiencing marked muscle weakness in several areas, most noticeably my left forearm. With any exertion, the muscles rippled beneath the skin, and my finger strokes on the keyboard weren’t landing as efficiently as they once had. Words were missing letters: Knoledge. Languge. Mariage.
My struggle with short-term memory increased. I mixed up words in conversation, and it felt like words I’d used frequently had been stowed away on shelves in my brain that I could no longer reach. Then came things like walking out of the kitchen with the faucet running, leaving the refrigerator door open, forgetting the stove burners were on and, recently, putting a container of yogurt in the drawer with my Pyrex lids.
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The next few months brought resting tremors and trouble swallowing. My speech grew sluggish in the evenings when I was most fatigued. Now, I’m also experiencing more consistent, significant autonomic dysfunction, with a myriad of other symptoms.
In May 2024, almost exactly two years after I’d completed my midlife MFA in creative writing at 50, I was diagnosed with mild to moderate cognitive impairment. This brain – which I’ve filled with 10 years of study in higher education, ideas for essays, books yet to be written, language, memories of my children, their children, my parents when we were all much younger – is forgetting.
Courtesy of S.C. Beckner
“This photo is from my hooding ceremony when I received my first masters degree in my 40s.”
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The first results read something like, “On the WMS-IV Logical Memory Subtest, immediate recall for two short stories was in the low average range. Delayed recall was impaired. Retention of information was impaired. On a 15-word list-learning task (RAVLT), she demonstrated a fluctuated learning curve and an impaired total learning score. Immediate recall was impaired. Delayed recall was impaired. Phonemic verbal fluency (FAS) was impaired. Semantic verbal fluency was impaired.” Impaired. Impaired. Impaired. Where did my words go?
The most recent results revealed “frontal subcortical dysfunction likely consistent with Multiple System Atrophy” – the neurodegenerative disease I was diagnosed with late last summer. Multiple System Atrophy, or MSA, is like if the worst forms of Parkinson’s Disease and ALS bore offspring. There’s no cure, and little treatment. It’s considered a terminal diagnosis with a life expectancy of five to eight years from symptom onset, maybe 10 if you’re… lucky? I’ve been told and read that every patient progresses differently. I’m nearing the three-year mark since my initial symptoms started.
I rebel against the forgetting, rebel against the losing – when I remember to. I pray. I meditate. I play word games on my cell phone well into most nights, as I’ve lost the ability to sleep for more than an hour or two in a stretch. Scrabble. Wordle. Words with Friends. Word Stacks. I work to sharpen the edges of my dulled memory, preserve what’s still firing in my brain, and search for the words that have already been wiped clean from the slate of my brain.
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How many words could I spell with the letters V O I D E N? Void. Vine. Vino. Din. Dive. Ion. Dove. Done. Nod. Id. End. I plugged the letters into allscrabblewords.com to see how many I’ve missed. The site lists 55 words for that letter combination. I found 11.
Everything is different now. Each day arrives with some measure of frustration and fragility. When I have the capacity, I make lists of words that I most want to remember: Fecund. Cacophony. Loquacious. Serendipity.
My words, thoughts, and ideas are now submerged deep in a vat of midnight dark molasses and some days I can no longer retrieve them. They’re buried so deeply, and I am tired – brain thick with fog, limbs heavy as though they’ve been dipped in concrete. I know the words are still there – they have to be. I’ve studied and loved them for so long.
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As a writer, storyteller, teacher, and someone who loves to be in conversation, the idea of losing those things is almost unbearable at times. In 20 years of marriage, I’ve written letters to my husband. In the beginning, letters of love and wanting, and more recently, letters of apology, request, and reflection.
I’m sorry you ended up with a sick wife.
The fear of the future washes over me and I can’t imagine the language and words that have made me who I am will be gone.
Courtesy of S.C. Beckner
The author at her desk in 2022.
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In recent months, I’ve felt like the light of who I am is maybe starting to dim. I know that sounds dramatic, but I don’t know how else to describe it. I continue to try to write something every day, each word, every cohesive sentence – another rebellion. Whether it’s working on bits and pieces of a new essay or article I’ve had an idea for, trying to write new copy for a work project, or a journal prompt, I tell myself I have to keep writing. My desk houses stacks of Post-it notes and shards of scrap paper with scrawled notes, ideas, and words I don’t want to forget.
Some days, a paragraph might take several hours. Other days, I crank out sentence after sentence, only to return to the page to find missing words and ideas that don’t quite make sense or a story told out of order. Losing language, intellect, and what I’ve worked so hard to learn is like losing pieces of the woman I’ve worked so hard to become post full-time motherhood – a part of who I’ve always been, yet only recently had the opportunity to discover.
I hold onto my language, cradle the words I still have close to my chest like I once held my children, now long grown and living all over the country. I hold the words close like I once held those encyclopaedias while I read, then returned to them again and again. Alongside the words, I think of the faces of my children and their children. I imagine them older. In my own forgetting, I hope not to be forgotten, so I leave pieces of myself behind on the page.
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S.C. Beckner is a freelance copywriter, essayist, and editor. Her work can be found at Salon, Business Insider, NBC Think, as well as other platforms and literary publications. S.C. is currently working on her memoir in essays. She lives in coastal North Carolina with her dog.
If you want to have a happier and healthier relationship in 2026, you don’t necessarily need a major overhaul of your love life. Just setting a simple, well-defined goal or two can make a big difference over the year’s course – though you’ll probably start seeing benefits much sooner than that.
We asked therapists to reveal the little things couples can do on a regular basis to make their relationship that much better in the coming year.
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Put limits on your phone use
Designated screen time isn’t just for kids: Adults can benefit from setting some parameters, too. Indeed, one of the biggest complaints Roseville, California, therapist Kurt Smith hears from his clients is that their partners are constantly on their phones. This year, commit to unplugging for a set period of time each day, whether that’s before breakfast in the morning or an hour before bed at night.
“Make a joint resolution, not just an individual one, to set a time limit on social media and phone use when you’re together,” said Smith, who specialises in counselling men. “Challenge yourselves to make a list of fun, enjoyable alternative things you can do together instead of the isolating behaviour being on our phones brings.”
Designate time each day to connect with your partner
Just as you put doctor’s appointments and work meetings on your calendar, you should be just as intentional when it comes to making time for your partner. You can even use the 45-minute window you normally would have spent watching your Instagram stories to catch up and connect with your significant other IRL.
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“Something as simple as trying out a new recipe or playing a board game can foster connectivity, improve communication skills and increase relationship satisfaction,” said Chicago-based therapist Anna Poss.
And sorry, sitting together on the couch binge-ing the latest season of The Crown doesn’t count. To make the most of this time, turn off distractions and tune into each other.
“Mindful time should prioritise bonding behaviours such as eye contact, touch and communication,” said Los Angeles psychologist and sex therapist Shannon Chavez. “Keep the conversation light by focusing on gratitudes, what has sparked joy in your day or things you are looking forward to in the week.”
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Commit to doing something spontaneous together once a month
Selvar Nguyen / EyeEm via Getty Images
Keeping the spark alive in your relationship takes a bit work, but it’s so worth it.
For long-term couples, it’s all-too-easy to fall into the same ol’ humdrum routine. To counteract the monotony, Smith recommends thinking back to the fun, spontaneous things you did together in the early days of the relationship.
“My wife and I once jumped in the car at 10pm and drove 90 minutes through the snow to Lake Tahoe,” Smith said. “We sat in a diner for a couple of hours and then drove back. Got up the next day and went to work.”
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As your responsibilities grow (e.g. parenting, paying bills, moving up at work), it may be harder to pull off last-minute grand adventures. But committing to spicing things up in small ways can still help keep the spark alive. That might mean scoring concert tickets the night of the show or walking by a pottery studio and deciding to pop in for a class.
Make a weekly sex date with your partner
When life gets busy, sex is often one of the first things to fall by the wayside. Scheduling sex may not sound all that sexy, but doing so ensures it will actually happen – even when you have a lot on your plates. Dedicating time for physical connection means reaping benefits like improved intimacy in the relationship, as well reduced anxiety and perhaps a stronger immune system, too.
“Let go of the goals around sex and set the intention of a time where you can give and receive pleasure with your partner,” Chavez said. “Making a regular sex date can take off the pressure around initiation and lower expectations around spontaneous sex.”
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Schedule monthly money talks
According to a 2014 Money Magazine survey, 70% of married couples argue about money – making it a more common source of conflict than other fraught topics like household chores or sex. Too often, couples will put off having these conversations for too long or they avoid discussing finances altogether.
“After a couple of months splurging during the holidays, January is always filled with dread as the credit card bills come due,” Smith said. “Make a commitment to once or twice a month sit down for 15 minutes and talk about your financial lives together. Do this proactively rather than reactively and your relationship will definitely be better for it.”
“Make a resolution as a couple to express your gratitude more often and in meaningful ways,” Poss said. “Become more aware of the things your partner does to help you and your relationship thrive. Then let your partner know what it means to you and share your gratitude.”
That might mean remembering to say thank you for even the basic things your partner does, like taking the dog for a walk or packing your lunch. Or consider starting a gratitude jar or journal where you two can write down things you’re thankful for each day.
Every New Year, many of us make the resolution to take up exercising more often and what could be more accessible to us than running. Simply throw on some trainers and go, right?
Then the year goes by, the resolution slowly goes down the drain and uh, maybe next year will be the time that we’re running 10k’s and eyeing up the London Marathon ballot.
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However, is there an age when we’re simply too old to be trying to take up this sport? Isn’t it going to be rougher on our knees as we age?
Isn’t running bad for the knees?
Writing for The Conversation, Hunter Bennett, a Lecturer in Exercise Science, University of South Australia argues that actually, running could help our knees as we age.
One way to think of this is to not think of our body as something that decays over time. Bennett explains: “Your body isn’t simply a pile of bones and cartilage that gets worn down with every step. It is a living dynamic system that grows and adapts in response to the loads that are placed upon it.”
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With this in mind, he says that the more we use our knees, the more benefits we’ll experience.
He says: “Your knee joint is incredibly strong and designed to move. The cartilage inside your knee is a strong, flexible, connective tissue that cushions and protects the bones of your knee joint.
“There is good evidence to show when someone’s load is removed – for example, during prolonged bed rest or immobilisation – their bone and cartilage begins to deteriorate.”
This makes perfect sense.
So, when are we too old for running?
Bennett says: “Unfortunately (at least to my knowledge) there is no strong evidence examining what happens when you pick up running later in life. However, other lines of research do suggest it is likely safe and effective.
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“A 2020 study demonstrated that older adults (65 years and older) who start high intensity jump training (known as “plyometric” training) not only see improvements in strength and function, but also find it safe and enjoyable.”
He went on to explain that these types of training lead to higher joint loads than running, giving us a fair indication that running later in life is safe.
How to get started with running
Bennett advises: “Like any type of exercise, your muscles and joints need time to adapt to the new load that is being placed upon them.
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“With this in mind, it’s best to start with intervals where you walk for a short period, then jog for a short period. Then you can gradually increase your running distance over time, giving your body time to adapt.”
A new year. A new school year. A new week. Mental health experts say our brains are naturally drawn to fresh starts, wired to find motivation in new beginnings.
These moments act like a psychological reset button, nudging us toward self-reflection, habit-building and behaviour change. Yet despite making resolutions year after year, many of us struggle to stick with them. Why do we keep coming back for more?
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Here’s why we crave resolutions and how to harness them in a way that actually boosts productivity and keeps momentum going, helping you feel more accomplished all year long.
Why Our Brain Is Drawn To Making Resolutions
Though the start of a new year has long been tied to making resolutions, there’s more behind the tradition than just cultural habit.
“For many, fresh starts feel hopeful,” said Jennifer Birdsall, a board-certified, licensed clinical psychologist and chief clinical officer at ComPsych. “Psychologically, they allow people to release the baggage of past experiences, including failures, and set forth on goals with renewed energy and optimism.”
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This ties into what psychologists call the fresh start effect. When a clear milestone, like a new year, a birthday or the start of a new semester, gives us the sense of turning the page, it helps us mentally separate our past self from our future self, motivating us to break old habits and approach change with a bit of extra momentum.
Resolutions can also give your brain a boost. There are actually psychological benefits to making goals, even if you don’t follow through on them. Simply setting resolutions can help you feel a greater sense of control.
“This is especially important right now given how much uncertainty people experience in today’s volatile social, political and economic climate,” Birdsall said.
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Alivia Hall, a licensed clinical social worker and clinical director at LiteMinded Therapy, noted that just picturing a future version of ourselves, one who feels healthier, more grounded and more intentional, activates the brain’s reward system, triggering a dopamine boost.
“The anticipation alone can create a sense of energy and momentum before we’ve taken a single step,” she explained.
Why Resolutions Often Don’t Stick
Many of us start the year with the best intentions, only to find our goals slipping away a few months in.
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One reason, according to Hall, is that we often approach goal-setting with an all-or-nothing mindset, viewing success as binary: either you succeed or fail. So when someone skips a single workout or misses a day of journaling, the brain quickly convinces them they’ve completely blown it.
“That harsh, all-or-nothing lens can make people give up on their goals entirely, instead of seeing it as just a small setback they can recover from,” she explained.
Another common pitfall is relying on willpower. “Early on, motivation runs high because the brain is lit up by novelty and reward anticipation. But once that dopamine surge fades, sheer discipline often isn’t enough to sustain change,” Hall said.
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Without structure, environmental cues or a deeper connection to our values, goals can start to feel less like inspired choices and more like chores. “Psychologically, this creates friction between intention and behaviour – which is why so many resolutions quietly start to fizzle by February or March,” she added.
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It’s not your fault: your brain is hardwired to set goals and then quit.
How To Really Accomplish A Resolution, Once And For All
What we need to be mindful of is falling into a cycle of constantly setting new resolutions, enjoying that dopamine boost, and then quickly abandoning those goals. Here are some tips for sticking to a goal long-term when you start to fall off:
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Do a self-audit before creating your resolution.
“I’m a big proponent of doing a self-audit prior to making resolutions or setting goals, as it encourages a more structured and intentional approach to personal growth by reflecting on one’s strengths and weaknesses, as well as one’s accomplishments and growth opportunities,” Birdsall said.
Taking time to look back at what you’re most proud of, what may have held you back and how closely you’ve been living your values can help clarify where you want to focus your energy next and which goals will feel most meaningful to pursue.
Anchor your resolutions to your values.
“Attune to the aspect of the goal that taps into your motivation,” said Lorain Moorehead, a licensed clinical social worker and therapy and consultation practice owner.
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So if the end result of finishing a marathon doesn’t excite you, maybe what does is the value of improving your physical health. “The motivation that is there when the goal is initially set can wear off, especially as you become tired or the goal becomes challenging or draining,” she said. But when you stay connected to the deeper why behind your goal, it becomes much easier to keep going, even when the momentum dips.
Set micro goals to build self-trust.
“Break goals into the smallest possible steps, so small they almost feel too easy,” said Ellen Ottman, founder and licensed therapist at Stillpoint Therapy Collective.
For example, instead of running 10 miles per week, start with putting on your running shoes and walking outside three times a week, as completing even tiny goals triggers dopamine, which boosts both motivation and confidence.
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Form connections with like-minded people.
Form connections with other goal-setters who can offer support, encouragement or feedback along the way.
“Achieving something can be lonely,” Moorehead said. “People can diminish the goal if they don’t understand the process, so it can be helpful to receive support from others who are committed to a goal.”
As a way to foster community, join a group of people practicing the same skill or who have already tackled similar goals.
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If you falter, reset your resolution and keep going.
Some 92% of people fail to achieve their goals, so if you’ve fallen off track partway through the year, you’re not alone. The good news is that it’s never too late to reset without feeling like you’ve failed.
“Progress rarely happens in straight lines, so the most powerful thing you can do when you lose momentum is to reset with kindness,” Ottman said. “Shame tends to freeze us, while curiosity and self-compassion help us move forward.”
Instead of trying to catch up or scrapping your goal altogether, try reworking it. If your original goal was to read more, make it smaller and more specific, like reading one page a day. “Small, consistent wins rebuild trust and confidence in your ability to follow through,” Ottman said, “creating the true foundation for lasting change.”
And while I only outright disliked one – “plogging,” I’m afraid, is not my cup of tea – it’d be pretty unreasonable to have expected all of these to stick.
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Predictably, most have not. “6-6-6” walking, for instance, was based on great theory, but I found it a little too prescriptive in practice.
“Rucking” probably did help my posture a bit. But if I don’t need a bag, I don’t need a bag; and after a couple of weeks of trying the trend, I slowly stopped looking for an excuse to fill one up (and did not buy a weighted vest).
So, I thought I’d share the three I still regularly engage in, and why I find them so beneficial.
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I’ll be honest: I was a little sceptical of this walking method at first, though it’s based on research that links the method to improved blood pressure, stronger thigh muscles, and better aerobic capacity than those who walked 8,000 steps a day at a regular pace.
The idea is to walk quickly in intervals (a slower cousin of running’s “Jeffing,” AKA the “run-walk-run” method).
I walked fast for three minutes, then slower for another three, five times. That cut my daily walking time to just half an hour.
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GP Dr Suzanne Wylie said at the time, “From a clinical perspective, any form of consistent, moderate-intensity walking, especially if it incorporates posture, breathing, or mindfulness as Japanese walking sometimes does, can further enhance cardiovascular and mental health”.
While that’s true, I’ve stayed “Japanese walking” for other, more selfish reasons: it’s fast, it feels more satisfying than a regular walk, and I think it’s made my quads stronger.
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A more recent addition to my routine, this method has proven surprisingly addictive.
It’s simple: you walk backwards. While I did this in a park at first, which was indeed mortifying, I’ve since stuck to treadmills.
“When you walk backwards, your movement pattern changes completely: you use different muscle groups and place different loads through your joints,” Dr Wylie said.
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“In particular, it tends to activate the quadriceps more and places less compressive stress on the kneecap compared to forward walking, which may explain why some people notice improvements in knee discomfort.”
That explains my real reason for sticking to the trend: it’s proven great for my worn knees.
Can you tell I love a walking trend – something quantitative, research-backed, and trackable?
That’s all well and good, but when I got injured earlier this year, I learned the importance of “meditative” walking.
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Yes, it seems I needed expert advice to tell me to chill out and enjoy my walk.
“We can discuss the physical benefits of running and walking all day long, but it is perhaps the mental benefits that are most important.
“Walking… has been associated with breath regulation, decreased anxiety, decreased depression, and increased overall sense of well-being,” said Joy Puleo, pilates expert, avid runner, and director of education at Balanced Body.
“Take the pressure off doing it right, doing it too fast or too slow. Just commit to the walk, enjoy your time outside, ask a friend to join.”
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This is perfect when I don’t feel up for a longer walk; in the past, I’d have given up on going outside due to worries my stroll “wouldn’t count”.