Horse riding may be for you – and it doesn’t need to cost the earth. The truth is horse riding isn’t all racing around and jumping fences. The majority of horse riders, especially those who’ve ventured into the horsey world in later life, have a more laid-back approach, and it’s always a great form of exercise.  

Let’s get physical  

We’ve all heard the phrase ‘The horse does all the work’ but even ambling around the countryside on horseback requires work on your part, and you may not even realise you’re doing it. If you’re sitting on a horse whilst it’s moving, you’re actively working to balance yourself. It may not feel difficult, but holding yourself in the centre of the saddle, and keeping your arms and legs in the right place means you’re engaging multiple muscles, especially your core. 

Not only that, the positioning of the ball of your foot in the stirrup acts in a similar way to DVT therapies – meaning you’re actively improving your blood-flow, without even trying.  

If you do decide to take things further, venturing into the world of jumping or dressage is a great form of cardio… especially if you’re riding a horse that needs a bit more encouragement. 

And age is no barrier to getting started. Gogglebox star Stephen Webb picked up the sport in his mid-forties, and he’s not the only one. Even at the top end of the sport, some of the best riders are hardly spring chickens; just look at John Whitaker (69), Mary Hanna (69) and Carl Hester (57).

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A post shared by Stephen Webb (@stephengwebb1971)

Let’s break it down  

• Great form of cardio 

• Engages your core muscles  

• Increases blood flow  

• Boosts mental health  

• Improves coordination and balance 

• Engages leg muscles  

The social side  

Most riding schools offer group lessons. They’re normally cheaper than the private alternative, and see you paired with other riders at a similar level. It makes it easy to connect with others and form a community. 

I’m still friends with people I met at 10 years old, thanks to horses. Seeing the same faces every morning, you’re bound to make connections. Some of my fondest memories are of hacks along the South Downs, riding to the ice-cream van at Ditchling Beacon and chatting away for hours. 

You’ll also find that most horsey people are extremely passionate and will chat for hours about their beloved ponies. So, help and advice are easy to come by. 

Where to get started 

If you want to dip your toe into the equine world before diving in, a one-off lesson is a great way to start. Most riding centres will provide basic equipment and some even do discounted taster-sessions for new clients. 

The British Horse Society website allows you to search for accredited riding facilities in your area, so you can be confident that you’re being taught by a qualified professional. 

Not sure about being in the saddle, but like the sound of equine-exercise? 

Horses aren’t machines, and there is a certain risk that comes with riding a horse. If you’d prefer to keep your feet firmly on the ground, there’re still ways you can get involved. Grooming, mucking out, carrying hay and buckets of water are great forms of exercise. 

There are equine charities dotted all over the world, notable UK based ones are the BlueCross, RSPCA and World Horse Welfare – they’re often searching for volunteers. Just feeding and caring for horses in need will ensure that you’re out in the fresh air and getting your steps in – whilst helping a charity, good on you!  

If you really want to get involved, a lot of charities have non-ridden companion horses in need of homes. Taking on a companion pony will provide you with routine and a loyal friend. As well as the community that comes with a public stables.  

Emma Cruickshank

Emma is a literature, TV, and film enthusiast. When she’s not writing, she can normally be found out in the Sussex countryside, walking her dog Herbie, or in a restaurant drinking an overpriced cocktail and dreaming up ideas for her next literary endeavour.

The post Horse riding – the perfect exercise for all ages appeared first on Silver Magazine.

It’s not patronising to recognise this. As we age, a holistic approach encompassing physical activity, balanced nutrition, mental stimulation and social engagement is essential for staying fit and healthy. Particularly once you’re over 50. Here are a few useful tips for lifestyle changes that can help promote longevity, and enhance your life for as long as possible.

Keep moving

It’s essential to keep moving, whatever form of exercise you choose. Low-impact activities such as walking, swimming, or yoga, which are gentle on the joints but effective in keeping the body active, should be incorporated. Above all, choose the exercise you enjoy as you’re more likely to do it regularly.

Although we often associate ageing with slowing down, research shows that you don’t necessarily have to stop intense exercise if you enjoy it. Individuals who did a few minutes of intense exercise around three times daily reduced their risk of dying from a cardiovascular issue by 50 per cent.

As we age, our joints may become more prone to inflammation and discomfort

Pilates can improve core strength, flexibility, and posture. Jessica May, a registered nutritionist and Pilates instructor, says it can challenge muscle stiffness, joint pain, and balance problems.

“As we age, our joints may become more prone to inflammation and discomfort,” she explains. “Pilates, being low-impact and gentle on the joints, is an ideal workout for individuals with joint issues. Its controlled movements and emphasis on alignment alleviate muscle stiffness and improve overall mobility.”

May says resistance training can be incorporated into Pilates using reformer beds, weights or resistance bands. “By integrating resistance training into your Pilates routine, you can build muscle, increase bone density, and enhance overall strength.”

Whatever way you choose to stay fit, make sure you’ve got the right gear to stay comfortable. Whether it’s the right footwear, or a softball jersey!

Overcoming hormone changes

There’s dealing with hormone changes too, particularly for women. As oestrogen declines during perimenopause and menopause, it can lead to increased insulin resistance and potentially joint stiffness. This is where strength training can also be beneficial. Regular strength training helps to maintain muscle mass and increase bone density, which is crucial in reducing the risk of osteoporosis, a condition more prevalent in women as they age. Additionally, it boosts metabolism by increasing lean muscle mass, aiding in weight management and fat loss.

Regular strength training helps to maintain muscle mass and increase bone density

Bex Prade, functional medicine practitioner and registered clinical nutritionist  says, “Heavy strength training is effective for easing symptoms in perimenopause and menopause. It helps gain muscle and change your body composition. Lift heavy! You want to get to a weight where your muscles start to fatigue after six or so reps.

“Mobility exercises are essential before every weight session as women in their late forties and early fifties are more susceptible to soft tissue and joint injuries due to the drop in oestrogen.”

Gut health and nutrition

Unsurprisingly, nutrition plays a crucial role in staying healthy. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients that support bodily functions and combat age-related health issues. Also boosts your immune system.

“We need more protein as we age, so make sure you’re getting at least 100g of quality protein a day, spread across the day,” says Prade. “A good benchmark is 30-50g of protein at each meal, especially focussing on a high protein breakfast to help protect skeletal muscle and balance blood sugar and hormones throughout the day.”

Prade also believes we must take care of our gut health. “Imbalances in the gut are inextricably linked to inflammation, accelerated ageing, and nearly all chronic disease including cancer, diabetes, heart disease, and dementia,” she affirms.

…make sure you’re getting at least 100g of quality protein a day, spread across the day…

So, how do you look after and balance your gut health and make it part of your daily routine? “Reduce sugars and starches, and increase your prebiotic, probiotic, and polyphenol-rich foods intake. Good bacteria feed on prebiotic fibres (avocados, artichokes, asparagus, berries, peas, chia seeds, and pistachios), probiotics (fermented foods like sauerkraut, pickles, tempeh, miso, kefir and kimchi), and the polyphenols found in colourful plants (olive oil, turmeric, pomegranate, kiwifruit, green tea, cocoa, nuts).”

Therefore, probiotics as part of your lifestyle may be something to add. Prade also recommends “Prebiotic powders like PHGG and GOS, bitter vegetables that help digestive enzyme production, organic bone broths to heal the gut lining, and a good multi-strain probiotic.”

Another health option is to practice short bursts of heat therapy followed by cold water exposure. According to London ice-bath venue Sauna and Plunge, combining hot and cold therapy can activate responses that enhance immune function, energy, mental focus, and circulation. It also encourages cellular repair mechanisms, increases stress resilience and metabolic activity, improves sleep, and reduces chronic pain.

Staying hydrated and moderating the intake of processed foods, sugar, and alcohol are equally important for long-term health. May says, “Get 7-9 hours of sleep, drink 1.5 to 2 litres of water daily, engage in regular physical exercise, consume balanced meals, and minimise stress and alcohol intake.”

Mental wellbeing

Mental health is another key component of overall well-being. Engaging in activities that stimulate the mind and maintain social connections can help keep cognitive functions sharp, release endorphins and reduce the risk of mental health issues and stress.

“Staying active can profoundly impact your mental well-being. Exercise has been linked to reduced symptoms of anxiety and depression, improved self-esteem, and enhanced body image,” says May.

“Age should never be a barrier to staying fit and feeling fabulous. It’s never too late to try new activities or prioritise your health. Embrace opportunities to explore new hobbies, push your limits, and take care of your body and mind.”

Sarah Haselwood

Sarah Haselwood is a freelance writer and journalist, who is passionate about travel, health and wellness, and HR topics. She dabbles in creative writing and is trying to write a novel.

The post Practical tips to stay fit and healthy over 50 appeared first on Silver Magazine.

In the Victorian era, if you went to a doctor with almost any issue under the sun, chances were they’d prescribe you a trip to the seaside. Got a cough? Sea air. Joint pain? Sea air. Depression? Nice trip to the seaside. Victorians held a firm belief that all ills were caused by miasma – cholera, Black Death, even chlamydia was caused by this so-called ‘bad air’ found in smoggy towns. So the prescription was to benefit from a good dose of clean sea air.

But surely we know better than that by now?

At the very least, we can be fairly sure that miasma isn’t to blame. But while sea air isn’t quite the miracle cure old timey doctors claimed, there is some truth to the myth. Time by the sea can improve your physical and mental health. Here’s just some of the ways the seaside magic can better your health – but with science this time.

Getting away from air pollution

While the Victorians weren’t quite right about why the sea air helped, they were right about it being healthier. There’s no such thing as miasma or bad air, but there is pollution. And a small seaside town is bound to have less air pollution than a big city.

So yes, your lungs can feel the benefits of taking in the sea air – but more because they’re breathing in less pollution rather than the sea air being particularly special.

That being said…

Believe it or not, some studies have shown that the salty sea air can lessen symptoms of lung diseases. One study on cystic fibrosis reported that the sea air helped to thin mucus, reduce coughing and improve lung functioning. Though, this may again be due to the lessening in pollution.

So sea air may not be a miracle cure for all ailments, but it can be more helpful than you’d think.

The great outdoors

Greenspaces have been known to benefit mental health. But, a 2022 study showed that the benefits of the seaside are even greater. Spending time near water can be restorative, from the calming rush of the tides to the cold awakening of hitting the water. Alongside warm sun, beautiful skies, open outdoor spaces, and those beach holiday vibes… the seaside is the ideal place to relax.

And, with the sun shining outside and huge stretches of beach, you’ve got the perfect atmosphere for exercise. Whether it’s a brief stroll by the sea, or a swim in its depths, the seaside offers us numerous opportunities for physical activity.

And all the while, your body is soaking in vitamin D from the sun – assuming it’s summer. So you can stay energised, exercised, and get a natural boost to your mental health.

The sun has a ton more benefits for our health – read more

Miracle cure or malarkey?

It definitely isn’t the solution to any and all ailments as the Victorians may have thought. But the sea air can offer a lot of benefits to both physical and mental health. The clean air, shining sun and close proximity to the sea can all better our minds and bodies.

At the end of the day, it’s all the basics we already know – don’t inhale too much pollution, go outside and get some sun on your skin. The beach just happens to be an ideal place to do so.

Aiden Winn

Aiden is an editorial and production staffer at Title Media. He’s constantly looking for opportunities to have fun and get creative, whether it be art, baking, storytelling… you name it!

The post Challenging the Victorian myth – can sea air actually benefit your health? appeared first on Silver Magazine.

Men’s health in winter is vital to keep on top of, and self-care for men can be overlooked. But with the added pressures of the cost-of-living crisis, investing in yourself is more important than ever before.

You don’t need to replace your usual hobbies – instead, try to see a new routine as an enrichment to the way you live now. It’s never too late to start caring for your body, health, and mind. Here’s how you can get started and feel better this winter.

Self-care for men: Four simple steps towards becoming your best self

1. Style your hair

Refreshing your hairstyle can be one of the most effective ways to feel better. Winter often calls for major haircuts, especially if your hair is dry or starting to grow out beyond a length that’s easy to maintain.

By styling your hair, you can feel ready to tackle almost anything the day throws at you. If you’ve had your confidence knocked by a period of thinning or balding, specialised products like hair building fibres could help you to get back on track and feel unstoppable again.

2. Find a winter skincare routine

Your skin and hair might need more maintenance through colder weather, especially if you’re working long hours outside. Following a skincare routine will help you show off that healthy glow all through the season, no matter how extreme the outdoor conditions become.

Nourished skin not only helps you to appear healthy but could even make you look younger too. Of course, there’s a confidence-boosting element to having clear skin, too. When you feel more presentable, especially at work, you’ll be able to handle any task with enthusiasm and vigour.

Read more: Collagen for pro-ageing skincare

3. Improve your posture

The way you carry yourself could influence the way you feel throughout the day. Scientific studies suggest that improving your posture not only helps your body but has been linked to higher brain processing speeds and positive mood changes.

And improving your posture couldn’t be more straightforward. A few of the quick ways to fix your posture include:

• Sit properly: If you have a job that requires you to spend a lot of time sitting at your desk, this is vital. Try to sit with both feet on the floor, with your legs uncrossed. Your shoulders should be relaxed, and if possible, try to keep your knees facing forward.
• Stand tall: Thinking about improving your posture will naturally improve it over time. Concentrate on how you hold your shoulders and back, even when you’re doing something as simple as making a coffee.
  Work your muscles: Did you know that one of the biggest causes of joint and muscle pain is a lack of movement? Get up, shake out your legs, or hit the gym – you’ll notice the benefits quickly.

4. Consider nail care

Low temperatures and harsh, dry air have been proven to cause skin irritation and even eczema flare-ups during winter. If your hair and skin are suffering, your nails will likely be too – since they’re made of keratin, the same key protein in hair.

Nailcare is not just for women. If you’ve got a partner at home, they’ll likely notice any time and effort you might put into cleaning and restoring your nails. Once you know that you’re not walking around with dirty nails anymore, there’s bound to be an inevitable confidence boost too.

A final note

You don’t need to change much to feel more energised through winter. By taking care of your skin, hair, and body, you’ll notice benefits that seep into your emotional well-being too.

Read more: Are men bad at self care?

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The post Men’s health: Four simple ways to look and feel better this winter appeared first on Silver Magazine.

If you’ve ever done a quick search along the lines of ‘easy hobbies to start’ or ‘activities to ease stress’ you’ve almost definitely come face to face with the advice that you should start journalling. But, typically that’s all it says. Why should I journal? What do I even journal about? 

Mental health impacts

Worries and anxieties are something we inevitably all experience. Unfortunately, it can impact our sleep, our appetite, and our general enjoyment of life.

Journalling has been found to aid mental health by operating as an outlet to accept our internal experiences, rather than judging them. When we’re plagued by stressful thoughts or emotions, it’s almost impossible to view them objectively. Writing them down puts you in a position of looking at your feelings rather than actively being in them, allowing you to process them more effectively.

Additionally, using a journal to actively express gratitude will give you a more positive outlook. We can often find it easier to focus on the negative in our lives over the positive things. Using a journal to record things you feel gratitude for forces you to examine the good in your life. This could be things you’ve achieved (big and small), friends and family in your life, or really simple like having a roof over your head. 

Committing pen to paper

Knowing the benefits of journalling is of no help unless you’re able to actually implement it into your life. Maybe you feel you’re not creative enough, or you can’t pinpoint a specific line of thoughts to write down. Journalling should still be accessible to you.

The best way to ensure you’ve always got something to commit to paper, is to build a prompts bank in your notebook. Create a list of journal prompts that you can always fall back on if nothing is naturally spewing forward when you open your book (ideas below.) The beauty of journal prompts is that you can reuse the same one repeatedly, and see how your answer or thoughts have changed from a week ago, the month previously, or a whole year.

Build the habit into your life. Make a commitment to open your journal up either every morning, before bed, or on your lunch break. You don’t necessarily have to write anything down each day, but at least open it up and sit for a few minutes. You might find something comes forward that you want to get out and onto paper.

Journalling prompts

Here’s a list of journal prompts to jot down in your notebook that’ll hopefully get the mind juices flowing. There are plenty more you can search up online, or take inspiration from the ones below to build up a bank.

• When do you feel most like yourself?
• What do you most look forward to each day?
• An intention for the day ahead
• What do you need more of in your life?
• List five qualities you like about yourself
• How could you honour and respect yourself more?
• What would make this week amazing?
• What’s something you saw today that brought you joy?

Make it what you want

Journalling is what you make of it, and you’ll get out what you put in. If it helps, view it as a creative outlet as well as a record of your thoughts and emotions. You can experiment with different ideas; create lists, sketch, scrapbook, or none of the above. 

The key is don’t allow it to become overwhelming. You can write as little or as much as you want before you get comfortable with it. And hopefully, it won’t be long before you feel the benefits of journalling on your daily mental health.

Read: How to get a good night’s sleep. Sleep ‘hacks’ debunked

Lana Hall

Lana can usually be found spinning her collection of records, or writing odd poems in her phone notes. Her mixer of choice is a ginger beer, and you’ll never find her away from the sea for more than a few weeks.

The post The benefits of journalling and how you can start appeared first on Silver Magazine.

From sunny skies to stormy days, the weather has various ways of impacting our moods, activities, and even our heads. Headaches, migraines, sinus pain – air pressure changes can be the devil that brings all the pain to your yard.

I’ve had a headache for four days now.

Across the weekend (thanks for that) and now into Monday, and as we speak, now Tuesday. It’s kind of migrainey; I’ve got a swimming head, also sinus pain, and light-sensitivity. And I can’t even wear my hair up because it’s pulling on my scalp. And my tinnitus is screaming. I’m typing this with the screen as dim as possible, but I want to be lying in a dark room.

A quick post on Facey shows that I’m not alone. And the reason for this collective headaching is air pressure.

Air pressure and headaches – how does it work?

Imagine a balloon. When you inflate it, the air inside pushes against the walls, creating a certain pressure. Our heads, in a way, are like balloons. They contain air (stop with the jokes about airheads), and just like our beloved party decs, changes in external air pressure can affect the delicate balance inside our skulls.

…low-pressure systems bring forth clouds, rain, and perhaps a sneaky headache

In the weather realm, high-pressure systems are associated with clear skies and sunny days. On the other hand, low-pressure systems bring forth clouds, rain, and perhaps a sneaky headache or two. Or three. Or four, dammit.

When the barometric pressure drops, it affects the equilibrium between the air pressure inside and outside our heads, leading to those dreaded head-pounding episodes.

Sinuses under pressure

It’s not just inside the skull though. Our sinuses, those hollow cavities nestled around our noses and cheeks, play a significant role in the headache-air pressure tango. When the outside air pressure decreases, it can cause our sinuses to expand slightly. This expansion puts pressure on the sensitive nerves surrounding them, resulting in discomfort and, you guessed it, headaches.

Trapped air troubles

But wait, there’s more. Remember your balloon-head? Well, trapped air within our heads, particularly in the middle ear and nasal passages, can become a headache catalyst. When the external air pressure changes rapidly, it can create a discrepancy between the trapped air and the outside pressure, leading to that unwelcome pounding sensation.

When the external air pressure drops, our Eustachian tubes have to work harder

Let’s give credit to the unsung heroes of our heads: the Eustachian tubes. These tiny passageways connect the middle ear to the back of the throat, aiding in maintaining equal air pressure on both sides of the eardrum. 

When the external air pressure drops, our Eustachian tubes have to work harder to equalise the pressure, also potentially causing discomfort and headaches. I’m still not sure if popping your ears helps, but I have found myself doing it unconsciously over the past few days, so maybe.

Migraines and atmospheric shenanigans

While regular headaches might have their roots in air pressure fluctuations, migraines take centre stage as the weather’s drama queens. Research suggests that changes in atmospheric pressure and other weather factors can trigger migraines in susceptible individuals. 

There’s a lot more to this, without getting madly technical, around blood flow to the brain – or lack of – and dilation of blood vessels associated with the physical load that atmospheric pressure brings. A Japanese study of migraine sufferers found that low air pressure increased the chance of migraine considerably. So that’s nice.

So what is the right pressure for us?

Obviously this varies a bit from person to person, but as a rule of thumb, if you want to nerd out on this, ‘standard’ air pressure setting is 1013 hPa. hPa is hectopascals, also called millibars, and a drop of 6-10 hPa is good enough to kick off a decent migraine or headache. 

I did a search for barometric pressure in my area (Adur, Sussex), and it’s around 1012 hPa as of 8am this morning, and rising. Hurrah! Unfortunately, right now the forecast is an air pressure decline again from Thursday, down to 1004 or so on Saturday (15^th July). I can’t wait. Screenshot below – I’m really hoping it might change as the week goes on. Sorry it’s a bit blurry – frankly everything looks a bit like that at the moment.

Tips for weather-related headache relief

I have no clue if these things will really help except the drugs one, but I found some ‘tips’ for helping with air-pressure-related head pains.

1. Stay hydrated: Proper hydration can help maintain the equilibrium within your body, potentially easing headache symptoms.

2. Practice relaxation techniques: Stress and tension can exacerbate headaches, so take some time to unwind with deep breathing, meditation, or gentle exercise.

3. Use warm or cold compresses: Applying a warm or cold compress to your forehead or the back of your neck may provide temporary relief.

4. Consider over-the-counter meds: Anti-inflammatories like ibuprofen, or decongestants may help alleviate headache symptoms. I am not a doctor, so don’t take this as proper medical advice though.

Suffer from menopause brain fog? It can get better

Sam Harrington-Lowe

Sam is Silver’s founder and editor-in-chief. She’s largely responsible for organising all the things, but still finds time to do the odd bit of writing. Not enough though. Send help.

The post Headaches and air pressure: when weather plays tricks on our heads appeared first on Silver Magazine.

It would probably be fair to say that most of us are partial to a sweet treat every now and then, however it might make us feel guilty. Instead of reaching for a bar of Dairy Milk or chocolate digestives, buy yourself some good quality dark chocolate. Here are the benefits of dark chocolate, and all the reasons why it’s actually kind of good for you.

The antioxidants in dark chocolate

Catechin, epicatechin and procyanidins, are just a few examples of antioxidants found in cocoa. The role of antioxidants is to help neutralise harmful, unstable atoms and reduce the damage caused by oxidation. Oxidation in the body is the damaging of cell membranes, made worst by many different things such as smoking, alcohol, sunlight, or pollution.

These antioxidants have been shown to reduce blood pressure, reduce the risk of clotting and increase blood circulation to the heart. All these things happening in your body result in you having a happy and healthy heart. Dark chocolate is one of the best sources of antioxidants you can find. Look for chocolate that has a cocoa content of 70 per cent, or more.

What happens to your immune system?

When our immune system is under stress, it finds it hard to fight off anything that the body knows isn’t good for us. In order to keep our immune systems healthy, we need to maintain a healthy diet and lifestyle.

Flavanols. A term many of us may be unsure about. They’re compounds which prevent the immune system from going into overdrive, and reduces our oxidative stress. Sounds like something we all might need. Reducing our oxidative stress is important because the damage caused by oxidation can result in lifelong disease. With the oxidative stress contributing to the natural ageing process, reducing this can also help you age at a slower rate.

Helps to keep your skin radiant

Having radiant and healthy-looking skin may feel harder to achieve as we get older. After years of applying makeup and UV damage from the sun, we need to find ways to protect our skin. Good quality dark chocolate is packed with vitamins and minerals such as copper, iron and magnesium.

Another important mineral in dark chocolate is manganese. It supports the production of collagen, which is essential for healing human skin cells. Chocolate keeps your skin healthy-looking? Sign me up.

Read more: What are the benefits of collagen?

Reduces your cortisol

One hormone we want to avoid having too much of is cortisol. It’s the main stress hormone in the human body, and when levels stay high it can cause us chronic stress.

Studies have been done and found that eating dark chocolate can reduce cortisol levels. This may be related to dark chocolate’s effect on heart health. So, if you’re sat in a stressful meeting, munch on a couple of squares of dark chocolate to help you get through it.

Improves brain function

Remember I mentioned flavanols earlier? Well, these seem to have another benefit, too. And what a better benefit to have, than improved brain function?

Flavanols can help us have better reaction times, improved attention and stronger memory. Harvard University has done studies showing the benefits of the short-term and long-term consumption on brain function. There was evidence of improved brain blood flow, oxygen levels and nerve function. Eat dark chocolate, you’ll help your brain. Bulk buying it may be the way forward.

(Image: Pexels)

Great for your gut

Dark chocolate is considered a prebiotic. Not to be confused with probiotic, a live microorganism known for restoring the gut. In simple terms, prebiotics are a type of fibre which encourages the growth of bacteria, beneficial for a healthy gut.

Healthline have release studies on the findings that dark chocolate can decrease hunger and appetite. Eating small amounts of dark chocolate reduces the level of the hunger hormone, ghrelin. A couple of chunks as a snack, or after a meal, will leave you feeling full for hours.

So, the benefits of dark chocolate can be great for you and your body. We’re all going to want to run to the shops right away. However, it’s all about balance. Too much of anything can ruin the positive effects it may have. Next time you buy a bar, share it with a partner or a colleague at work.

Tasting your chocolate

you should have a rich and flavoursome experience

Having given you all the science you need to eat chocolate without feeling the guilt, make sure you’re tasting it properly. If you thought scoffing it down without thinking was the way to go, think again. Here’s how to REALLY taste your chocolate.

Start with a good quality bar

Starting with buying a good quality dark chocolate bar will make all the difference. The main thing to look out for is the cacao content. 70 per cent or above is what you are looking for. This number will tell you that the chocolate bar is packed with high amounts of nutrients for you body.

Use your senses

Almost like with wine tasting, you can use all five of your senses to fully indulge in the chocolate you’re eating. Take care to smell the aromas of the chocolate when opening your bar. The chocolate should be a deep brown colour, and have a smooth finish. When picking up your chocolate, it shouldn’t melt in your hands. Listen to the chocolate snap as you break of a piece off. Slowly chew the block of chocolate, for a rich and flavoursome experience.

Store your chocolate properly

Make sure you keep your chocolate tightly wrapped in its packaging. You don’t want anything to alter its taste. Keep it in a cool, dry place at room temperature.

Try different origins

Cacao trees are grown in many regions across Central and South America. They thrive in regions with high humidity, and lots of rain. Although they have similar growing conditions, when processed into dark chocolate, the cacao beans can acquire different tastes. Why don’t you try them all? See which one is your favourite.

Ellie Mongey

Having a three month break from uni, where she’s studying marketing, Ellie can normally be found in a coffee shop, on the beach or spending all her money on food. 

The post 6 reasons you should be eating dark chocolate appeared first on Silver Magazine.

But it can also be inspired by holding a newborn baby, witnessing an incredible feat of human endeavour, or standing by an ancient oak tree. ‘Awesome’ is a hugely overused word these days, but what does awesome mean, in a real sense?

The definition of awe

The Oxford English dictionary describes awe as ‘solemn and reverential wonder.’ And we should try and experience more of it because, as researchers are finding out, awe is very good for us.

Numerous studies have shown that positive experiences of awe (unlike the negative awe we encounter when witnessing a natural disaster), can make us less materialistic and more satisfied with our lives. Awe makes us more pro-social – meaning we’re more likely to volunteer or help others – and it could even help to lower inflammation in the body, which improves our physical health.

“… positive experiences of awe can make us less materialistic and more satisfied with our lives.”

Human interest in the awesome power of awe goes back a long time. In 1757, in the catchily-named; A Philosophical Enquiry into the Origin of Our Ideas of the Sublime and Beautiful, philosopher Edmund Burke explored the concept.

He stated that awe – or the sublime as he called it – could come out of everyday experiences such as being moved by music or even hearing thunder. This caused a sense of astonishment which, he declared, was a ‘state of the soul in which all its motions are suspended’.

In turn, this has been interpreted as a situation in which our mind is so filled with wonder, we don’t have much capacity to think of anything else. Easy to see why, then, an awesome experience may help take our mind off our concerns and worries.

Read more – Finding awe during a scenic train journey

The positive effects of awe

A 2015 a study reported in the Journal of Personality and Social Psychology noted that participants who spent just one minute in a grove of stately eucalyptus trees on a university campus were more helpful to a researcher who dropped a number of pens near them. These participants helped retrieve more pens than those who had spent the equivalent amount of time staring at a modern building, and were subjected to the same staged incident.

The experiment was run at the University of California Berkeley, where the respected psychologist Professor Dacher Keltner and his team at the Greater Good Science Center has extensively researched the concept of awe and its beneficial effects.

In a landmark paper published 12 years before the eucalyptus tree study, Prof Keltner and Jonathan Haidt suggested that our experience of awe could be categorised as “perceived vastness” and a “need for accommodation.”

“… a white paper linked experiences of awe to a decrease in chronic inflammation markers”

Together with the philanthropic John Templeton Foundation, a white paper by the Greater Good Science Center linked experiences of awe to a decrease in chronic inflammation markers, which are associated with arthritis, diabetes, heart disease and cancer.

Meanwhile, research by psychological scientists Melanie Rudd, Kathleen D Vohs and Jennifer Aaker reported that feeling awe made people less impatient and more generous with their time. “Experiences of awe bring people into the present moment, and being in the present moment underlies awe’s capacity to adjust time perception, influence decisions, and make life feel more satisfying than it would otherwise,” they concluded.

And these advantages can be very swift. Researchers from UC Berkeley revealed that experiencing awe – in this case white-water rafting and being in nature – showed benefits to the participating military veterans and young people from underserved communities within one week. Participants reported positive changes in their wellbeing and stress-related symptoms.

The big question, of course, is why does feeling awe produce these effects?

The John Templeton Foundation says it’s because it shifts our attention away from ourselves. The fact that awesome experiences often make us feel smaller in a good way may help to minimise our worries in comparison. It may also provoke a positive ‘cognitive realignment’ or thinking differently.

Professor Keltner is in no doubt how important it is for us to experience this transcendence. In his latest book, Awe: The Transformative Power of Everyday Wonder:  he says: “Twenty years into teaching happiness I have an answer: FIND AWE.”

The best news of all is that you don’t need to book a fly-drive to the Grand Canyon or cruise to the Northern Lights to achieve this.

Experiments with ‘awe walks’ – where people go out and deliberately observe mighty trees, the sea, or fields of flowers – have shown that this activity can deliver measurable benefits in our wellbeing.

So, armed with all this, how to go about getting yourself a daily dose of awe? Here’s a few ideas to get you stated…

How to find yourself some awe!

1. Find the highest hill in your area and then walk to the top and just look. Seeing the landscape like this will help you to feel ‘smaller’ and research shows this experience can help put your problems in perspective
2. Get up before dawn (set your alarm!) and witness the sunrise. Not an early bird? Take yourself off to a hill or maybe even the beach or a lake, and watch the sun set. Remember, though, that you must NEVER look directly at the sun itself!
3. Go and stand next to an enormous, ancient or very tall tree. Marvel at its rootedness, the size of its branches, the millions of insects it supports and the fact that it’s probably been in the same place for hundreds of years.
4. Listen to stirring music – whether it’s Zadok the Priest from King Charles’s Coronation, Handel’s Messiah, or a live recording of your favourite rock ‘n’ roll song, anything that sets your spine tingling delivers a welcome dose of awe
5. Look into the night sky. Whether it’s the billions of stars or the magnificence of a full moon, you can’t fail to be awed by the sheer, unfathomable vastness of it all
6. Visit a cathedral, Stonehenge or the Angel of the North and marvel at the mightiness and mystery of these structures
7. Watch a David Attenborough programme and feel the wonder wash over you at our beautiful, awesome world

Faith Eckersall

Award-winning journo and lady ranter Faith lives near the south coast with her husband and son and an enormous ginger cat. A constant reader of books, magazines, the sides of articulated lorries… she is besotted with old buildings, new ideas and TV crime dramas. She’s written for everyone from the Sunday Times to the Mail on Sunday and now, after scooping the Grazia First Chapter Award at the Women’s Prize for Fiction, is writing novels.

The post What does ‘awesome’ truly mean, and why feeling awe is good for you appeared first on Silver Magazine.

A childhood donkey ride on a seaside beach, the odd clumsy attempt at pony trekking, an occasional day at the races. . . I’d never had much to do with animals of the equine kind. They scared me to be honest – all flying hooves, huge teeth, flaring nostrils and unpredictability. I’d certainly never connected horses with any kind of healing power but then what did I know?  

I’d also never expected to find myself after 30-plus years of seemingly happy marriage, starring into an abyss no longer knowing what my future held.

All images: Tania Araujo

A marital curve-ball

In 2019, I discovered that my husband and the father of our three grown-up kids had been having an affair for over a year. As infidelity goes, this was pretty standard fare, I guess. His lover was younger than me, fitter than me, more exotic than me. 

But there was an added ‘extra’. A sting in the spousal tail. My husband’s lover was another man. 

“Yeah, I’m gay,” was my husband’s frankly flippant explanation. “I think I’ve been gay since I was 12 years old. I hadn’t acted on it before. I just didn’t feel ready.” To say I was shocked was the ultimate understatement. My whole world suddenly collapsed around me. My life was a like a demolished building – and my once much-loved husband had pressed the detonator. 

I needed to rediscover my own identity, after decades of being a wife and mum and putting my own desires and needs at the very bottom of the list

Fast forward three-and-a-half very difficult years and the beginning of 2023 saw me attempting to seriously move on. I wanted to put the past behind me and look towards the future – a future I knew I was going to have to rebuild. 

I also needed to rediscover my own identity, after decades of being a wife and mum and putting my own desires and needs at the very bottom of the list. I’d had some therapy and, although this had helped, I’d found it to be a long, drawn-out process. I needed a stark reboot – a kind of caring and nurturing short, sharp, shock treatment, if there was such a thing. And this is where the horses come in. 

Equine therapy? The healing power of horses?

A friend told me about a new week-long equine therapy retreat she’d heard about taking place on the remote Indonesian island of Sumba. The brainchild of Professor Dr Andreas Liefooghe, a chartered psychologist and psychotherapist of many years standing in addition to being an equine expert, he founded Operation Centaur in London in 2005 after witnessing how well soldiers with severe PTSD responded to horses. Now 18 years on, he was launching ‘Retreat and Conquer’ – a holistic, five-day, four-night retreat in which horses would play a central role.

Professor Dr Andreas Lifeooghe, the organiser of the retreats

“When we connect with a horse, we don’t just connect with an incredible animal – we also connect with a disavowed part of ourselves,” the Professor was quoted as saying. “In traditional therapy, this can take a very long time. Horses, however, do in therapy what they have always done for us: help us get there faster.”

In traditional therapy, this can take a very long time. Horses, however, do in therapy what they have always done for us: help us get there faster.

Having read from former participants that just five days of equine therapy had achieved more than several years of weekly therapy and that there was no requirement to be an experienced rider, I was sold. This sounded like just what I needed. It was time to treat myself and concentrate wholly on me. A once-in-a lifetime trip that would push me out of my current highly uncomfortable comfort zone. And hopefully enable me to start seeing the world in glorious, positive technicolour again.  

Sumba is a paradise

The word ‘paradise’ tends to be bandied about with casual abandon, but the island of Sumba truly is a Garden of Eden. Carpeted with lush rice terraces and tropical forests as swaying palm trees cast a silhouette against a cloudless blue sky, white-gold beaches run around the island like a ribbon. The resort of Nihi Sumba, situated on stunning Nihiwatu beach and tagged the ‘Edge of Wildness’ was a lesson in understated luxury. 

I settled into my truly heavenly accommodation – complete with white-linen canopied king-size bed, massive balcony overlooking the Indian ocean, and outdoor bathroom. The first evening saw us sat in a circle with Andreas and his fellow psychotherapist, Raoul Aparici, embarking on a session of group therapy. 

Minus the two professionals, we numbered eight and were all there for different reasons – burn-out, grief, the breakdown of a relationship, depression, anxiety, exhaustion, or a combination of all six. There was little small-talk. The object of the exercise was to open up. 

For some, this proved difficult but I had no problems.  Think the proverbial dam overflowing its banks, the metaphor being doubly apt as the tears flowed as profusely as my words. Afterwards, I felt a sense of relief and a letting go of anxiety. It would be the next day before we even encountered the horses. 

Meeting the horses

Perched on a hillside above the beach, we heard the thunder of hooves before these magnificent animals came into view. What a sight they made as they galloped, free as the day they were born, across the sands. Sumba’s horses are at the heart and soul of the resort – and indeed the island as a whole. Numbering 22 in all, the herd is made up of ponies native to the island, former racehorses, and equines that have been rescued. 

After their run, the horses roamed among us. We had been instructed to ‘buddy-up’ with the animal we felt most connected to. For me, there was only one contender – a beautiful, sleek chestnut mare who went by the name of Bindi. I approached her and tentatively stroked her nose and patted her neck. To my surprise, I wasn’t scared. She towered over me, big and beautiful – a bit like Beyonce in equine form – and when she looked at me, it felt like a little she could see inside my soul. 

The horses galloping along the shoreline

Having bonded with our horses, we took them for a walk and then a ride along the beach. I found myself singing to Bindi but felt liberated, rather than foolish. More therapy followed that evening. While some of our number struggled with notion of what the horses were actually doing for us in a therapeutic sense, I instinctively felt that I ‘got’ it. 

Bindi’s reflection 

Bindi was my mirror image – or rather the reflection of who I wanted to be, who I could be. She was confident and wouldn’t be cowed. Nobody puts Bindi in the corner! She was just herself – there was no other creature she could possibly be – and that was more than good enough. She lived in the moment. For her, the only reality was the here and now. I longed to be a version of Bindi in human form. I had been once. I was determined to be so again. 

Sitting on Bindi’s back on day three as she swam in the warm waters of the Indian ocean is a memory I shall cherish forever. It was scary but exhilaratingly so. If I could do that, I could do anything. That afternoon, following another session of group therapy, we were divided into pairs and instructed to tell our life stories to our partner as we sat on the beach. I was coupled up with a girl I had not immediately bonded with but by the end of the session, I felt very close to her. 

Swimming with the horses

Moving forward

As day turned to night and a bonfire blazed on the beach, we wrote individual postcards to ourselves which we then consigned to the flames. My message said goodbye to the old traumatised me – or at least the one from the past three-and-a-half years. It was a symbolic gesture, but I could feel it working. I felt free. A formal one-to-one therapy session took place before we embarked on a couple of days R & R. Once again, the tears flowed, but these were different to the ones I’d shed at the beginning of the week. I could see a future I felt positive and happy about. I felt calmer and more at peace than I had at any time since life, as I’d known it, had imploded. 

Last night reflections by the bonfire

It had only been five days but felt much longer. I am still a work in progress as I get to grips with a life I neither chose nor envisaged. But I’m getting there – and that is due, in no small part, to ‘Retreat and Conquer’ and my beautiful Bindi.

Details

Alison James was a guest of Retreat & Conquer Nihi, which has four nights’ full-board from £8,295pp, including all equine therapy and activities.

Retreat and Conquer

The next one runs from 25 – 29 November. Fly to Tambolaka airport via Bali.

Retreat and Conquer are planning retreats in the United Arab Emirates and Scotland in addition to Sumba where the next five day retreat takes place in November 2023.

Read more: Recovering from injury is about more than the physical

Alison James

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