Jane Plan’s weight loss programme is popular with many because of its convenient delivery service. This means you can’t be tempted by treats when you do the shopping because your meals come straight to your door. 

Looking for a healthier way to reset your weight for good? Jane Plan is a complete weight loss programme, which provides everything you need to reach your weight loss goals in a sustainable way. Not only do they deliver all your meals, ready to enjoy in mere minutes, but they also have a team of experts on hand to support you at every step of your journey. They’ve even created an online area full of articles, recipes, and workouts - just for you.

What is the Jane Plan Diet?

The Jane Plan diet is the brainchild of nutritionist and weight-loss expert, Jane Michell.

The mum-of-three retrained as a nutritionist after her third child and was working at a London hospital helping "people who were really challenged by their weight and who needed to make significant changes to become a healthy weight."

Inspired by this, in 2010 Jane started out by creating meals for friends (from Waitrose ingredients, no less!). Before realising there was a gap in the market for easy, yet healthy and wholesome diet food that would help people reach their ideal weight.

Eleven years on and Jane Plan is thriving, having just launched their brand new Lose Learn Live programme. Whether you’re trying to reach your ideal weight, or need help maintaining it, Jane Plan is for you. They’ve sold over 25 million meals to 95,000 happy members and counting, each with their own success story to share. 

Jane Plan’s new Lose Learn Live programme helps you reset your weight for good. Not only are all your healthy meals delivered right to your door, but you also receive the support you need to reach your goals. Without the worry of what to cook every day, you’ll have more time to focus on making those long term, healthy changes to your lifestyle. The Lose Learn Live programme is split into two phases to help you lose weight and keep it off for good.

Lose & Learn focuses on helping you reach your goals and create healthy habits, all with the help of their team of experts.

Learn to Live helps you navigate those challenges that come with maintaining your weight loss goals. They’ve also created bespoke meal bundles which help you stay on track when going it alone.

What do you get with Jane Plan?

With Jane Plan you get three meals a day – breakfast, lunch and dinner – as well as a snack so you don't feel hungry. You then add some fresh fruit or veggies of your own before 'heating and eating' the meals for a quick and easy answer to the usual hunger pangs a weight loss programme can bring.

All the meals are carefully portioned out to help you stick to 1,200 calories a day without having to count calories yourself or worry about tracking what you eat. And the 75 available recipes include high-protein, vegetarian, gluten, wheat and dairy-free options - to cater to all dietary needs.

All food comes pre-packed and surprisingly doesn't need to be stored in your fridge. The meals are all cooked using traditional methods and then sealed and steamed in a pressure cooker. This keeps the foods fresh whilst preserving all the good nutrients and flavours - without the need to add any nasty additives.

On top of your meal box (containing 28 days of food), Jane Plan offers ongoing, tailored support to help you at every step. They have a team of experts, the Change Champions, who have created an online area dedicated to you. It’s packed with inspiring recipes, motivating workouts, articles, workshops and much more. There are also live events each week with the Change Champions where you can take part in a live cook-along or ask their team of qualified nutritionists for advice. They’ve covered every corner to make reaching your goal weight that little bit easier.

How does the Jane Plan diet work?

It's not rocket science, the Jane Plan Diet goes back to basics by counting calories and focusing on good old portion control - ultimately providing balanced meals.

By calorie controlling each portion and offering nutritious meals and healthy snacks, Jane has helped thousands of people shed the pounds. In fact, Jane herself used the programme to lose weight and has remained happy and confident in herself ever since.

The message is simple, if you take in fewer calories than your body burns every day, you'll lose weight. We always thought common sense is underrated when it comes to diets!

Who is the Jane Plan diet good for?

Jane Plan is perfect if you don't have a lot of time on your hands and are looking to lose weight, and keep it off, over a steady period of time.

There are men's programmes too, with added calories. So if you're attempting to do a weight loss programme as a couple this could be perfect.

The programme can also be tailored, so if you have an allergy or specific requirement (like gluten free, for instance) the team at Jane Plan will be able to help put together a personalised menu for you.

Is Jane Plan suitable for diabetics?

Yes, the Jane Plan diet is suitable for diabetics.

On their website the brand says: "We do not exclude any food groups, and our meals have been approved by a diabetic nurse as suitable for diabetics."

The site also includes the success story of Community Nurse Elizabeth, a diabetic who lost 2 stone on a 4 month programme. Proving that weight loss is achievable with Type 1 or Type 2 diabetes.

How much weight can you lose with Jane Plan?

Jane Plan says that their programme could see you lose 2lbs a week. This is based on their 1200 calories-a-day programme cutting out the extra 800 calories that makes up the NHS's recommended daily calorie intake.

This being said weight loss obviously depends on a lot of factors, like how much you are aiming to loose, what your metabolism is like, how much time you have to exercise, etc.

The programme does seem to get good results, with many users shedding the pounds. Here are just a few real life examples to give you an idea of how people have responded to Jane Plan.

Success story: Claire Combes and Natasha Frampton

The lovely Clare Combes, above left, did the gluten free Jane Plan weight loss programme with her partner and managed to shift 2 stone, dropping to a very enviable size 8. Doesn't she look fab?

We also love Natasha Frampton's story, above right. Natasha was told by her GP that she couldn't be referred for IVF because of her weight. Previously 19 stone, Natasha lost an incredible 9 stone with Jane Plan. And the best part? Her baby was born in December.

Success story: Natasha

Further inspiration comes from Natasha who lost just over 6 and a half stone on Jane Plan. She credits the diet as helping her to achieve a healthier perspective on her eating habits: "Jane plan has been the perfect plan for me. I am safe around food in the programme. It gives me boundaries I cannot create in my own mind" .

Big Brother winner Chantelle Houghton also dropped from a size 16 to a size 10 while on Jane Plan.

What are the pros?

• Weight loss - The results speak for themselves and many love it so much that they stay on the programme even once they've achieved their goal weight. Which can only be a good sign.
• Hassle-free meals - you don't have to think about what you're going to have for your next meal. There's no weighing, calculating or complicated tracking so it's easy from the get-go.
• Nutritious and diverse dinners - There's 75 different meal offerings to choose from and they've all been created by dedicated nutritionists - so you know you're getting the goodness your body needs from each mealtime.
• It's not a fad diet - The Jane Plan focuses on 3 calorie controlled meals a day that are both filling and delicious. This isn't an extreme diet that will see you starving yourself or feeling faint whilst working towards your desired weight.
• Support from experts – Jane Plan has a team of experts, their Change Champions, on hand to help you at every step of the programme. There’s also an online area packed with articles, and a private Facebook group where all the members chat and ask each other questions.

What are the cons?

• Individual programme's - Each package is designed for one person, so it obviously wouldn't suit a whole family, unless you're still willing to cook a different meal for the kids. That being said, the veggie side dishes you make to accompany your meal would definitely be good for the kids too, so you could still share some elements of the same meals.
• It's not a quick fix - The Jane Plan is a sustainable weight loss programme which helps you healthily lose weight over time. So don't expect to drop a dress size overnight.

How much does the Jane Plan Diet cost?

The cost of Jane Plan starts at £229 a month for a one month programme, but the monthly cost gets cheaper the more months you sign up for:

• 1 Month plan: £359/month
• 2 Month plan: £339/month
• 3 Month plan: £319/month
• 4 Month plan: £299/month
• 6 Month plan: £249/month

There's also a reduced plan offering called 'Weekend Off' which provides food for 5 weekdays, giving you Saturdays and Sundays off.

Whatever plan you choose, boxes are delivered to your door every 28 days, with payment taken in advance of each delivery.

Interested? Goodto Readers save £50 off your first month plus free delivery. To redeem visit janeplan.com or call 020 3489 4770 and quote GTK5023

Can you cancel Jane plan?

Yes, you can cancel Jane Plan - as long as you cancel before your Pay Monthly Plan renews.

You need to give 5 days notice before the renewal date for your plan too - so just make sure to cancel in advance of your monthly plan ending, or you will be charged for another month.

For more information on cancelling your Jane Plan subscription, see Jane Plan's FAQs.

What does a typical day on the Jane Plan diet look like?

Unlike lots of fashionable diets this isn't about cutting out specific foods or drinking magic potions to help you lose weight overnight. You'll recognise your favourites on the meal plan, like Thai chicken curry and cottage pie.

An example menu for a woman looks like this:

• Breakfast:  Pecan and Maple Granola or organic muesli with goji berries and cranberries 
• Lunch: Salmon salad with dill or curried sweet potato and butternut squash soup
• Dinner: Massaman pork curry or slow cooked beef in ale with a side of root vegetable mash 
• Snack: Spicy ginger cookie or a luxury chocolate bar

Can you eat other foods on the Jane Plan?

You are actively encouraged to add fresh fruit and vegetables alongside your packed meals. Think berries and bananas with your granola or broccoli and carrots with your meat dinner.

Some users also add a dollop of low-fat greek yoghurt with their breakfast granola, as outlined in the accompanying programme booklet.

There's also no need to fear eating out on the programme. With their on-hand experts available to navigate you through a family dinner out or lunch with the girls.

Video of the Week

Bingo calls have been around as long as the game itself, but over the generations modern bingo calls have emerged alongside the classics. If you're wanting to brush up on your game, or it's been a while since you've played, get to know these modern bingo calls and their meanings.

While many of the traditional bingo calls have survived the test of time and remain as popular today as they ever were, popular culture and modern slang move on, a fact that is reflected in the changing bingo calls that now make it into modern bingo lingo.

Some calls come and go in the twinkling of a bingo caller’s eye, along with the careers of those who inspired them. Others earn their stripes and cement their place in the hearts of bingo callers, the length and breadth of the country. Sometimes moves are made to give bingo, a game of chance that rose to popularity in the 1950s,  a modern face lift by introducing a new list of modern bingo calls. However, the ones that last are those that come from a place of genuine cultural significance or familiarity and enduring popularity that seers itself into our collective consciousness. 

Not only have bingo calls changed over the years, the game has also been adapted - and there are now several different types of bingo game - many of which you can play online at some of our favourite bingo sites.

• 1. Little Jimmy, One Direction, YOLO -  Little Jimmy refers to Little Jimmy Osmond who had a string of chart hits and spent five weeks at number one in 1972 with ‘Long Haired Lover From Liverpool’. Harry Styles and his One Direction bandmates may have found their calling on X Factor, but who would have thought Simon Cowell’s protégés would have been immortalised in the bingo hall of fame? YOLO is the modern acronym for You Only Live Once. 
• 2. Doctor Who - William Hartnell first graced the small screen as the time travelling doctor in 1963. The lasting popularity of the show and its successful revival, has secured this bingo call its place of modern calling.
• 3. I’m Free, Debbie McGee - 'I’m free’ was the camp catchphrase of John Inman who starred as a shop floor assistant in the hit seventies comedy sitcom Are You Being Served. Debbie MCGee is best known as being the assistant and wife of TV magician Paul Daniels, and for her more recent appearance on Celebrity Big Brother and Strictly Come Dancing.
• 4. Bobby Moore - ‘Bobby Moore’ replaced ‘Knock at the Door’ after captaining the 1966 winning World Cup English football team.
• 6. Little Mix - A rhyming call. Girl band, Little Mix, were put together on  X Factor in 2011. Since then they have had a string of chart hits, releasing their sixth album 'Confetti' in November 2020. 
• 7. David Beckham, Popular With Strictly’s Len - Former England captain, David Beckham, wore the number seven shirt for most of his careers with Manchester United and England. Given that his net worth is estimated at £300 million, ‘lucky for some’ seems appropriate. Len Goodman appeared as head judge on hit TV Show Strictly Come Dancing from 2004 to 2017  where his favourite score ‘ Seven’ became his very own catchphrase.
• 8. Gareth Gates, Tinder Date - The rise and fall of Gareth Gates as a popular bingo call mirrors his brief career. Let’s hope that Tinder dates don’t prove a similarly brief encounter.
• 9. Selfie Time - Kim Kardashian’s favourite pastime

• 11. Eyebrows on Fleek - Replacing ‘legs eleven’ this modern visual call is guaranteed to raise a few plucked eyebrows.

• 15. Dancing Queen, Dabbing Machine, Yass Queen - All rhymes. Dancing Queen is the worldwide hit for the Swedish super troopers ABBA. Although released in 1976, the huge box office hit that was Mamma Mia, introduced it to a whole new younger audience. For this reason, we feel that Dancing Queen is a bingo call destined to last. Dabbing machine has a double meaning. A dauber is a special marker pen used to mark your bingo card. It's also a dance craze that involves dipping your head and stretching out your arms. It was the craze of 2015. "Yas Queen" made its way into modern slang after an Instagram of a super fan meeting Lady Gaga went viral. Blown away with excitement his cry "YAAAASSSSSS" instantly caught on. But the phrase actually has its roots in the queer New York ballroom scene of the 1980s. 

• 22. Desmond, Tay Tay - Desmond refers to the South African anti-apartheid activist Archbishop Desmond Tutu. Two-two, geddit? Tay Tay is a nickname fans use for Taylor Swift whose song, '22' was the fourth single from her fourth studio album, 'Red'. 

• 24. Lads on Tour - A simple rhyme referring to a wild weekend away with the boys.

25. Adele - ‘25’ Is the name of Adele’s third studio album which sold over 23 million copies worldwide, making it the fourth-best selling album of the 21st century.

27. Hipster Heaven - A simple rhyme referring to the cool crew usually found hanging out in the bars and coffee shops of east London.

• 32. Jimmy Choo - Carrie Bradshaw's favourite shoe designer. And a simple rhyme.

• 48. Tag a Mate - Like you would on social media. 

• Amazon Prime - A simple rhyme with the world’s largest online retail empire whose founder, Jeff Bezos, is the world's wealthiest person, with a net worth of $182 billion. We wonder if Jeff likes to play bingo?

• 52. Danny La Rue, Chicken Vindaloo - Famous drag queen, Danny La Rue, was a household favourite in the 1970s but this bingo call is now a little dated, so is often replaced with one better designed to curry favour with younger players. 

• 53. Here Comes Herbie - Herbie was a much loved VW Beetle who had number 53 painted on his side and starred in a string of Disney films between 1968 and 2005. Players shout ‘beep beep’ in response to 53 being called,

• 64. The Beatles - A reference to The Fab Four’s famous hit ’When I’m Sixty-four’.

• 66. Historic US Route - Route 66 is the famous road that ran from Chicago in the east to California in the west covering 2448 miles.
• 71. J-Lo’s Bum - Once reputedly insured for a whopping $17 million.
• 88. Wills and Kate - A right royal rhyme.

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Want to know who invented bingo, where bingo came from and how it was played? We break down the origins of the much-loved game of chance.

Bingo – in some form – has been loved by Brits since the 18th century. While its popularity has fluctuated over decades, it has at some point kept everyone from soldiers at war to Millennials on a night out entertained with the chance of winning cash prizes. Many of the traditional bingo calls began when the game rose to popularity in the 1950s - and new modern day bingo calls and nicknames are being shared all the time.

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The origins of bingo

There are several different types of bingo, but the traditional game has its roots in 1500s Italy, spreading throughout Europe over the few hundred years that followed. It started life as a game called, 'Il Giuoco del Lotto d'Italia', which translated to, 'The Clearance of The Lot of Italy' back in 1530 and was more like our National Lotto than the game we know today. From there, it was adopted by the French, where it was named, ‘Le Lotto’ and only really played among the wealthy elite.

Why is it called bingo?

To get close to the origins of the bingo game we all know and love today, we need to look Stateside. As legend has it, a New York toy salesman named Edwin S. Lowe was travelling from NY to Jacksonville in Georgia on business in 1929. With a little time to spare to fill before his next day’s meeting, Edwin had a little mosey around a passing carnival that had parked up in town. It was there he came across a 'Beano' stall, which involved a caller pulling out numbered balls from a cigar box and players using dried beans to cover up numbers written on cards in front of them. Should the players cover a straight line with the beans, they would shout “Beano” and win a teddy bear. 

Lowe waited until the carnival closed to quiz the stall owner. He revealed came up with the game after playing a version of the Germany lottery while travelling in Europe. Lowe was quick to take the game back to New York, creating his own set of Beano cards to trial with friends. He was delighted to find they were instantly hooked but in their excitement to win, one shouted “Bingo” instead of “Beano”, and so the game was born.

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British bingo and 'Housey Housey'

There is some suggestion that while all this was going on across the pond, us Brits were also developing our own form of bingo. After the creation of a national lottery in Elizabethan times, games of chance were seen as a good route out of poverty. Their popularity quickly grew, with many illegal lottos popping up alongside the state-approved game. The police were keen to shut these down with bingo, in its earliest form, becoming illegal. 

Reports from World War I documents troops playing a very similar game called ‘Housey Housey’ in the trenches. Once the war was over, the British troops were reluctant to give up the game that had helped them pass so many bleak days. Bringing it back home, bingo was a hit among both men and women in post-war Britain. Illegal games started to pop up all over the country, over the next 20 years.

Peckham, in South-East London, became a hot-bed of Housey Housey action thanks to a man called Louis Hart. Hart was known to police for running several illegal Housey Housey games back in 1937. Each one would have around 30-60 players but it was far cry from the fast-paced bingo we know today. Players would sit with their cards in front of them, but the actual process of drawing numbers was incredibly laborious. To cut through the tedium, comical bingo calls were invented.

The game continued to spread throughout the working men's clubs of the north of England until it was finally formalised in the UK in 1968 through the UK Gaming Act. By 1986, the National Bingo Game was legalised and became hugely popular, until a dip in the early 00s, which coincided with the ban of smoking indoors. In recent years, bingo has grown again in popularity – helped by the creation of online bingo.

When was the bingo dauber invented?

A major flaw in using beans to mark your numbers was that a little nudge of the table would send them flying and ruin the game.

Another solution was needed and in the late 19th century, a special pen that would cover the number in one quick dab was invented. Bingo daubers are a bingo-player’s staple but be warned – in most cases, the ink is permanent so you might be in trouble if you accidentally dab your clothes.

Some bingo halls use biros to mark the numbers but if you want a classic method, then a bingo dauber is the way to go. If you're playing online bingo then the numbers will be automatically marked as they are called.

When was online bingo invented?

The first online bingo game was created in 2003 and it has grown in popularity ever since. Bingo is generally viewed as a game played by older people in bingo halls and working men's club, but in recent years the game has boomed in popularity among younger crowds. Online bingo especially appeals to audiences of all ages. If you've never played before, read our advice on how to play bingo - and, which bingo site is best. 

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If you don’t know your fat ladies from your two little ducks, eyes down for an education into the meaning and origins of some of our best-loved traditional bingo calls.

Bingo calling is all part of the fun of playing bingo. Experts will know their bingo calls inside out but if you're a newbie, or just interested in the history behind bingo lingo, we've pulled together a comprehensive guide.

Over the years modern bingo calls have been devised, but this is our guide to the classics. Find out the meaning behind your best-loved traditional bingo calls below. If you're fascinated by the game, you might also be interested to know the first form of bingo was invented in the 1500s in Italy - but rose to popularity across the UK in the 1950s. Nowadays, there are many different types of bingo - and some of the best bingo games can be played online.

Traditional bingo calls: 1-30

• 1. Kelly's Eye - Like many slang expressions, the origins of this bingo call is a little uncertain. Some say Kelly's Eye is a reference to the Australian outlaw Ned Kelly, who some believed only had one eye. In fact, Ned Kelly had two eyes -  something attested to by the death mask taken after his execution, which can be seen on display in the Melbourne Gaol Museum. It's more likely that this famous bingo call refers to the letterbox metal helmet that Kelly fashioned as part of the makeshift armour his gang used as protection in gun fights with the lawmen. Another theory is that the number one originated from the music hall song, ‘Has Anybody Here Seen Kelly?’, popularised at the turn of the century and incorporated into the St Patrick's Day celebrations in America.
• 2. One Little Duck, Me and You, Baby’s Done, Kelly’s Cousin - This is the first of the visual clues, which pop up regularly among the bingo calls. You might have noticed the written number 2 resembles One Little Duck swimming. While this is the most commonly used calls for this number, other traditional nicknames include Cockney rhyming slang Me and You and Baby’s Done meaning baby’s done a poo, or a number two. Kelly’s Cousin may refer back to Ned Kelly's cousin Tom Lloyd, who was a staunch supporter of the notorious Kelly Gang.
• 3. Cup of Tea, Goodness Me, A Flea - It’s hardly surprising, given that a quarter of us get through five or more a day, that the nation’s favourite drink a Cup of Tea remains among our most enduring bingo calls. Goodness Me is a shortening of the saying, "goodness gracious me", which in term comes from the phrase "God grace me". While Lady Luck may have a part to play in one’s bingo fortunes, it’s our guess that our Lord may have more important matters to attend to. A Flea is a visual reference. Apparently, a flea on its side resembles the number 3.
• 4. Knock at the Door  - A simple rhyme.
• 5. Man Alive, One Little Snake - "Man Alive" is used as an expression of disbelief or incredulity. It is thought that it originally arose as a nautical cry used by sailors to alert their crew members when finding someone alive in a shipwreck. Much like number 2 being a duck, One Little Snake is another visual reference to the number's appearance.

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• 6. Tom Mix, Chopsticks, Spot Below - Tom Mix was a star of the silver screen whose daredevil stunts, handsome good looks and impressive 10 gallon hat made him the first cowboy hero of the silent western movies. Chopsticks is another rhyme, this time with the East-Asian eating utensils or – given the musical tradition of bingo calls – perhaps The Celebrated Chop Waltz aka Chopsticks, the favoured tune first mastered by most beginner piano students. Spot Below refers to the fact that numbers that could be mis-read had a dot or spot underneath to prevent confusion. In this case, so a six isn't mistaken for a number nine.
• 7. Lucky Number Seven - The Lucky Number Seven is thought to bring good fortune in cultures around the world, something born out of religious belief and symbolism. In the Judaic religions, God created the world and on the 7th day he rested. Seven levels of heaven are spoken of in the Qu'ran and Hindus believe in seven higher worlds and seven underworlds. In Buddhism, the newborn Buddha rose and took seven steps. In bingo it means one square closer to a full house.
• 8. Garden Gate, Harry Tate, One Fat Lady - Garden Gate is a simple rhyme. Harry Tate was an old music hall comedian whose name entered the lexicon of Cockney slang, initially meaning late, because of Harry’s repertoire of comedy routines about car breakdowns. By around the mid-1915, Harry Tate began to serve as slang for plate. One Fat Lady is a visual gag referring to the fact that the number 8 resembles the form of an overweight lady.
• 9. Doctor's Orders  - Doctors Order is one from military history. Apparently 9pm was when the army medics shut up shop for the night. Another suggestion is that the number nine was army slang for a laxative, which was administered to the troops to help them stay regular.
• 10. Blind 10, Johnson’s Den, Cock ‘n' Hen’ - The prefix ‘blind’ is also used for the numbers 10, 20, 30 - 90 and is possibly a visual reference to zero looking like a single eye. Number 10 Downing Street remains the inspiration for this enduring bingo call, which changed according to the PM of the day. Cock 'n' Hen is Cockney rhyming slang for ten. 
• 11. Legs Eleven  - A visual joke, which was traditionally greeted with a wolf whistle from the players, something no longer considered PC.
• 12. One Dozen, A Monkey’s Cousin - This one does what it says on the tin. A Monkey’s Cousin is rhyming slang for dozen.
• 13. Unlucky for Some  - Just as number seven is feted as the world’s luckiest, so the number 13 is seen as a number loaded with bad fortune, and so Unlucky for Some. Such can be the fear of the number 13, that it is even a recognised phobia known as triskaidekaphobia. 
• 14. Valentines Day, Lawnmower - February 14th is Valentine’s Day. The meaning behind the bingo call Lawnmower is a bit obscure but apparently, before electric mowers were a twinkle in a Flymo engineer’s eye, the early push-pull lawnmowers operated with 14-inch blades.
• 15. Young and Keen - A simple rhyme.
• 16. Sweet Sixteen, Never Been Kissed - This is one of the oldest bingo calls still in current use, possibly because the song it pays tribute entitled Sweet Sixteen and Never Been Kissed was re-recorded over and over from 1900 to 1981 and performed by the likes of Shirley Temple and Val Doonican.
• 17. Old Ireland - This refers to St Patrick’s Day celebrations in Old Ireland, which falls on March 17th.
• 18. Coming of Age - Voting rights were first established for 18 year-olds in 1970. Prior to that you needed to be 21 to exercise your democratic rights. Nowadays, 18 is seen as a Coming of Age milestone, as it's the age people can also legally drink. 
• 19. Goodbye-Teens - Hello roaring twenties and Goodbye-Teens.
• 20. Blind 20, One Score One Score means 20 - The word score was a term once used by shepherds to count their livestock, it’s believe they’d count to 20 and then mark a score on their stick so they wouldn’t lose count.

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• 21. Key to the Door, Royal Salute - Everyone knows the famous ditty “I’ve got the Key to the Door/Never been 21 before.” Twenty-one was considered the age at which young adults reached maturity and could be trusted with their own set of front door keys. The Royal Salute used to honour The Queen is also known as the 21 gun salute.
• 22. All the Twos, Two Little Ducks, PC Parker, Dinkie Doo - Two Little Ducks again is a visual call with number 2 resembling a duck. This call is traditionally responded to with a “quack, quack, quack” from players. PC Parker was a favourite music hall character created by comedian Charles Austin who was also known as the "King of Cockney Humour".  A Dinkie Doo was the name given to concert parties held at the end of a pier.
• 23. Thee and Me, The Lord Is My Shepherd, A Duck With a Flea - Thee and Me is a simple rhyme. The Lord is My Shepherd is the first line of Psalm 23,  while A Duck With a Flea brings together the earlier visual calls.
• 24. Two Dozen - 12 + 12 = 24, literally adding up Two Dozen. This number also used to have the traditional call ‘Pompey’s Whore’ but this reference to prostitutes working the Portsmouth docks has fallen out of favour for obvious reasons.
• 25. Duck and Dive - This is a rhyme with a pun with a visual reference thrown in for good measure. The number two is the duck and the number five resembles an upside down duck. To Duck and Dive, like bobbing and weaving seems to have originated in the boxing ring, before moving into the general vernacular to describe someone good at hustling and keeping out of trouble. 
• 26. Pick ‘n Mix, Half a Crown, Bed and Breakfast - Pick 'n' Mix refers to the self service weigh out sweets that became synonymous with high street favourite, Woolworths. Nothing stirs up modern day nostalgia quite like the mention of Woolies and anyone of a certain age probably has fond childhood memories of their first pick n mix encounter. Half a Crown was two shillings and sixpence (two and six) in old money, which was supposedly the price of a night in a Bed and Breakfast. It was demoneterised on 1st January 1970.
• 27. Gateway to Heaven, Duck and a Crutch - Gateway to Heaven, a reference to the pearly gates, is another straight rhyme. A Duck with a Crutch’ is a visual reference with the number seven being thought to resemble the crutch.
• 28. Over Weight, The Old Braggs, In a State - Over Weight is both a simple rhyme and a visual gag given that number 8 is affectionately known as the fat lady. The Old Braggs was a nickname given to the 28th North Gloucestershire Regiment of Foot, a military troop that dates back to 1694. Two and eight is cockney slang for "In a State".
• 29. Rise and Shine - A simple rhyme
• 30. Blind 30, Dirty Gertie, Burlington Bertie, Speed Limit - Burlington Bertie is a famous music hall number. Dirty Gertie from Bizerte who "put a mousetrap up her skirts" was a bawdy song first published in Yank magazine and sung by Allied soldiers during the Second  War. ‘Dirty Gertie from number 30’ was also made famous by Basil Brush, the loveable TV puppet show which ran from 1963 to 1984.  Speed Limit, refers to the thirty mile per hour limit which came into force in built-up areas back in 1935. 

Traditional bingo calls: 31-60

• 31. Get up and Run - A simple rhyme.
• 32. Buckle my Shoe - Another rhyme.
• 33. Blind Thirty, All the Threes, Three Feathers, Gertie Lee, Dirty Knee, ‘Sherwood Forest’, Two Little Fleas - Three Feathers refers to the Prince of Wales. Gertie Lee is rhyming slang for 33. Sherwood Forest is a play on words. Said with an Irish accent "All the Threes" becomes "All the Trees", of which many are to be found in Sherwood Forest. Two Little Fleas is the visual reference of the number three, explained earlier.
• 34. Ask for More - A simple rhyme.
• 35. Jump and Jive - The Jive, a version of the American jitterbug, became a popular dance craze in the 1940s and 50s. 
• 36. Three Dozen - 3 x 12 = 36.
• 37. More than Eleven - A simple rhyme.
• 38. Christmas Cake - A slightly tenuous rhyme.
• 39. Steps, Jack Benny - Steps is a reference to the John Buchan novel & Alfred Hitchcock film 'The Thirty Nine Steps'. Jack Benny was a successful American comedian who started out working life as mediocre violin player in vaudeville before carving a successful career in film and radio which spanned over a decade. His running gag was that he was perpetually 39 years old.
• 40. Blind Forty, Naughty Forty, Life Begins, Two Scores - "Life Begins at Forty" is a popular and enduring saying from the 1930s, following the publication of a bestselling American self help book of the same title by university professor W. B. Pitkin.
• 41. Time for Fun, Life’s Begun - Another further reference to that old adage ‘‘Life Begins at 40".
• 42. Winnie the Pooh, The Street in Manhattan - Winnie the Pooh is everyone’s favourite bear immortalised in the classic books by A A Milne. The Street in Manhattan is 42nd Street which was also the title of a 1933 musical comedy starring Ginger Rogers.
• 43. Down on your Knee - A simple rhyme.
• 44. All the Fours, Droopy Drawers - A simple rhyme. Droopy Drawers means your pants are falling down. This could be a bawdy reference to the other bingo call for 44, 'Aldershot Whores’, which has understandably fallen out of fashion.
• 45. Halfway There, Cowboy’s Friend - Halfway There literally means to 90, which is the total of number of squares on the bingo card. Cowboy’s Friend refers to the Colt 45 revolver.
• 46. Up to Tricks - A simple rhyme.
• 47. Four and Seven - Not a lot of explanation required here.
• 48. Four Dozen - 4 x 12 = 48
• 49. Rise and Shine, PC 49, Copper, Nick-Nick - Rise and Shine is a simple rhyme. PC 49 refers to a popular radio show from the 1940s and 50s whose central character was Police Constable Archibald Berkeley-Willoughby – P.C. 49. This is also the source of ‘Copper’, which is a  slang expression for a policeman and ‘Nick-Nick' is being arrested. Things escalate fast in bingo.
• 50. Blind 50, Half a Century, It’s a Bullseye - 50 being half of 100, is Half a Century - and 50 points being the score for hitting the middle dart board, It's a Bullseye.
• 51. Tweak of the Thumb, The Highland Div - Tweak of the Thumb is a simple rhyme that has a similar meaning to "in the blink of an eye". The Highland Division is a military reference to the the 51st Infantry Division.
• 52. Weeks of the Year, The Lowland Div, Deck of Cards - Well, we all know there are 52 Weeks of the Year. The Lowland Div, like the call before, refers to the 52nd Infantry Division and there are 52 cards in Deck of Cards.
• 53. Stuck in the Tree, The Welsh Div - Stuck in the Tree is another straight rhyme. The Welsh Div is the 53rd Army Division.
• 54. Clean the Floor - A simple rhyme.
• 55. Snakes Alive  - If the number five is One Little Snake it’s no surprise that 55 is Snakes Alive, making this the double whammy of a visual gag and a rhyme.
• 56. Shotts Bus, Was She Worth It - Shotts Bus was the number 56 bus which went from Glasgow to Shotts in Lanarkshire, a town midway between Glasgow and Edinburgh. Was She Worth refers to the cost of a marriage licence which, back in the 1950s, would set you back five shillings and a sixpence.
• 57. Heinz Varieties - Heinz 57, also a slang expression for a mongrel dog, refers to the number 57 seen on the brand’s ketchup bottles, which refers to the number of different products in their range.
• 58. Make Them Wait, Choo Choo Thomas - Make Them Wait is a simple rhyme. A truly traditional bingo call, ‘Choo Choo Thomas’ is a reference to Thomas the Tank Engine, who first appeared in the famous books by the Reverend Wilbert Awdry in 1945. Although modern readers may think of the little steam train as being the number one engine, he actually started his career further down the pecking order as engine number 58.
• 59. Brighton Line - Route 59 nine was the train line day trippers took out of London when heading for Brighton and the South Coast
• 60. Blind 60, Five Dozen, Grandma’s Getting Frisky -12 x 5 = 60. ‘Grandma’s Getting Frisky’ is a simple rhyme but one that may spark alarm in younger bingo players as they cast their eye over their blue rinse competition!

Traditional bingo calls 61-90

• 61. Bakers Bun - A simple rhyme
• 62. Turn of the Screw, To Waterloo, Tickety Boo - Turn of the Screw is a book by Henry James about demonically possessed children. The phrase has a similar meaning to ‘tightening the noose’ (and also rhymes with 62).  To Waterloo is a naval term which, contrary to expectation, does not allude to the famous battle. Instead it refers to the cost of the train fare of 6/2 from Portsmouth to Waterloo station. Tickety Boo is a military phrase that is thought to have come from England’s colonial past in India with the Hindi phrase “tickee babu” translates as “everything’s alright sir”.
• 63. Tickle Me - A simple rhyme.
• 64. Red Raw, Almost Retired - Red Raw is a simple rhyme. Almost Retired refers to the fact that 65 was the age at which men could claim their state pension.
• 65. Old Age Pension - Oh the good old days when you could retire at 65.
• 66. Clickety Click - A simple rhyme.
• 67. Made in Heaven, The Argumentative Number, Stairway to Heaven - A simple rhyme. The Argumentative Number comes from the phrase “at sixes and sevens” meaning to be in a state of confusion. Stairway to Heaven is a simple rhyme.
• 68. Pick a Mate, Saving Grace - A simple rhyme.
• 69. Either Way Up, Meal for Two - Bawdy sex position innuendo.
• 70. Blind 70, Three Score & Ten - 3 x 6 + 10 = 70
• 71. Bang on the Drum  - A simple rhyme
• 72. Six Dozen, Par for the Course - 6 x 12 = 72. 72 is also the standard par for a championship golf course.
• 73. Queen Bee - A simple rhyme
• 74. Candy Store - A simple rhyme.
• 75. Strive & Strive - A simple rhyme.
• 76. Trombones  -“Seventy-six trombones led the big parade” according to the famous 1950s Broadway musical  ‘The Music Man’. One of the first traditional bingo calls. 
• 77. All the Sevens, Two Little Crutches - Another visual reference.
• 78. Heavens Gate - A simple rhyme.
• 79. One More Time - A simple rhyme.
• 80. Blind 80, Ate Nothing, Eight & Blank, Gandhi’s Breakfast - Gandhi’s Breakfast is a visual reference. The 8 is supposed to look like Gandhi sitting crossed leg in front of an empty plate alluding to the fact that when he fasted he ate nothing (80).
• 81. Stop & Run, Fat Lady With a Walking Stick - 'Stop and Run' implies legging it from the police and links with the advice in number 82 which seems to suggests crashing the lights. Fat Lady With a Walking Stick, is a recurring visual joke with the number eight 'fat lady' and her walking aid.
• 82. Straight On Through - A simple rhyme.
• 83. Time for Tea, Ethel’s Ear - Time for Tea rhymes, whereas Ethel’s Ear is a somewhat obscure visual gag with the number 8 representing a fat lady, who has been dubbed Ethel, the 3 is meant to resemble her ear.
• 84. Seven Dozen - 7 x 12. = 84
• 85. Staying Alive - A simple rhyme.
• 86. Between the Sticks - This one refers to the position of the goalie in football standing between the goal posts.
• 87. Torquay in Devon - A simple – and accurate – rhyme. 
• 88. All the Eights, Two Fat Ladies, Connaught Rangers - Two Fat Ladies is a visual gag to which players are meant to respond: "Wobble, wobble". The Connaught Rangers were the 88th Army Regiment of Foot.
• 89. Nearly There - Just one more to go. 
• 90. Top of the Shop, End of the Line - And there we have it, the last number on the card.
• Got all that? Remember all these bingo calls and your bingo lingo will be world class.

Where to play bingo online

• Woman Bingo: Join, Deposit £10 and get £40 to play*

• Join, add £10 and get £25 to play Plus 50 Free Spins*

Wondering how to play bingo? We break down the rules of bingo for you. Eyes down, daubers at the ready!

Modern bingo, the game of chance, was invented decades ago and has been loved for generations. Over three million Brits play at least twice a week. You might think that Bingo is just a pastime for pensioners – but don’t knock it until you’ve tried it! Nowadays, bingo is a fast-paced game that’s a lot of fun, too - and there are many different types of bingo games to enjoy.

How to play bingo: the rules explained

Bingo is all about probability. Each bingo player is given a card made up of a random set of 15 numbers between 1-90. The numbers are arranged on a card or ticket with 27 spaces. 12 spaces are left blank. The aim is to match numbers as follows:

• Four Corners – Each number in the four corners of the ticket.
• Line – a horizontal line of five numbers.
• Two Lines – two horizontal lines of five numbers.
• Full House – covering all the numbers on the ticket.

Each game has a bingo caller whose role it is to select the numbers. The bingo caller calls out numbers (between 1-90) that are randomly selected either by a computer, a random number generator or using a mechanical draw machine. Some bingo callers may still draw numbers from a bag, like they would have when bingo began. However, this is not the method of choice for most professional bingo halls in 2020.

Once a number is selected, the bingo caller “calls” the number, often using a range of traditional bingo calls or modern and funny bingo calls, which regular players get familiar with over time.

Should the player see that number on their card, they “daub” the ticket – or mark off the number – using a bingo “dauber”. A bingo dauber is a large felt tip pen with a circular head. Some bingo halls have now computerised this process. If you’re playing online bingo, there will be an automatic bingo-daubing process.

As soon as you have marked enough numbers to win a prize – rules may vary by hall or game – you shout “Bingo” as loudly as you can, to get the bingo caller’s attention. You must shout bingo before the next number is called or you miss out on your chance to win.

How to play bingo online

Online bingo is easier than real life bingo in many ways and is a great alternative if you're unable to get to the bingo halls. Playing online bingo is simple. Just find a bingo or slot game you like the look of and choose the number of tickets you'd like to buy. A lot of games cost as little as 1p a ticket so a newbie like yourself might like to give them a go first. The bingo numbers are called out, and your ticket will be automatically daubed by your computer, so you never need to worry about missing a number!

Where to play online bingo 

Ready to play online but wondering which bingo sites are best? There are so many sites out there to chose from, so we've picked two of our favourites for you to make the choice easier!

• Pick Me Up! Bingo: Add £10,play with £25 plus 50 free spins

• Chat Mag Bingo: Add £10 play with £40*

Playing online bingo can be a lot of fun but with so many bingo sites out there, it's hard to know which bingo site is best. 

That's why we've rounded up some of our favourite online bingo sites and listed the distinct features of each one, so you can make an informed choice about where to play bingo.

If you're a fan of the game, you might be interested to know bingo was invented hundreds of years ago, and many believe it originated in Italy - before it gained in popularity in the USA and in bingo halls across the UK in the 1950s. Regular players will be familiar with many of the traditional bingo calls as well as the more modern bingo nicknames. There are many different types of bingo  - you're new to the game, read our advice on how to play bingo.

18+ Please Play Responsibly. BeGambleAware.Org

How to choose best bingo sites 

1. Look out for welcome offers

Most bingo sites will offer new members an incentive when they join and make their first deposit.  These welcome offers can vary from bonus funds, bingo tickets, or free spins.  

OUR TOP TIP: Welcome offers are a great way to top up your first deposit and try out a site to see if you like it, but always check the T&Cs, as some will state you have to wager a certain amount before you can withdraw any winnings.  

2. Seek out an online community

One of the reasons bingo halls are so popular, is the community-vibe you get when playing amongst friends. It’s hard to recreate this online, but lots of sites have chat rooms where you can have a bit of a chat with fellow bingo lovers.  The chat rooms often run next to the game room, so you can still see your bingo game playing out while talking, and congratulating other players on their wins.     

OUT TOP TIP:  Depending on the bingo site, Chat room Hosts often hold extra games in the chat rooms. Keep an eye out for what’s happening on your site. 

3. Discover a range of games

If you’re joining an online bingo site, chances are you want a good selection of bingo games!  Bingo sites should always have a few bingo rooms “live” at any time of the day, and with various ticket prices - usually, there’ll be games from 1p a ticket, sometimes £1 to £5 for a game with a bigger jackpot.  Nearly all bingo sites will also offer slot games and sometimes even casino style-games.  

OUR TOP TIP: You should be able to see a selection of what games you can play on a site's homepage before joining. This will give you an idea of what you’ll be able to play on site. 

4. Make sure there's help to play safe

Any good bingo site will easily allow you to set deposit limits and have tools like session reminders available to help you play responsibly and stay in control of your spending. It's fun to have a little flutter, but it's important to not spend outside of your means.

OUR TOP TIP: When you join, set yourself a deposit limit.

Other features we think make up a great bingo site:

- Regular on-site promotions or events
- Easy to access customer support

Which bingo site is best? 

Woman Bingo

Reasons to Join:

• Huge variety of slot games, and regular new game releases
• Easy to register and find your way around the site 
• The official bingo site of Woman Magazine  

• Woman Bingo: Add £10, get £40 to Play 

Pick Me Up! Bingo

Reasons to join:

• Relaunched in 2020 on a new platform and a fresh new look.  
• Part of a large network of bingo sites
• Great for slots lovers over 500 to play including Rainbow Riches, Starburst, Gonzo’s Quest

• Pick Me Up! Bingo: Add £10, get £25 to play plus 50 Free Spins

Chat Mag Bingo

Reasons to join:

• The official bingo site of Chat Magazine, one of the UK’s favourite real-life magazines.
• Celebrating it’s 15th birthday in 2021, there’s loads of on site promotions to take part in. 
• We love the range of Slingo games available - it’s the best of bingo and slots combined 
• Daily Must Drop Jackpots

• Chat Mag Bingo: Join & Deposit £10, get £40 to play

Woman’s Own Bingo

Reasons to join:

• Lots of bingo games to choose from: 75 Ball, 90 Ball, 52 Ball, Mystery Jackpots and special prize games.
• Simple to navigate games lobby – finding your favourite games and promotions is easy
• Free bingo room for new members (after you make your first deposit)

• Woman's Own Bingo - Add £10, get £25 to play and 50 Free Spins 

The Laifen Swift blow dryer promises power, performance, compact size, and perfect hairstyling during the summer vacations.

When it comes to your locks and blow dry needs, it pays to invest in the best. Something robust and reliable is required for the everyday, but for those special occasions and holidays away you'll need a dryer that goes that extra mile. Because who doesn't crave a flawless do to match their fabulous summer style?

Enter Laifen, a pioneering hair dryer brand founded in 2019, who have poured its innovative technology and expertise into a new wonder hair care product. Beating the cult Dyson Supersonic on a number of features – including speed, design, and price – the Swift is the perfect accessory to accompany you and your hair abroad.

Faster drying

Laifen leads the field in performance with a powerful 110,000rpm brushless motor that significantly reduces hair-drying time. Be it long, short, straight, or curly hair, the Swift promises perfectly dried hair in up to 3-5 minutes. So you can spend less time inside sweating and more time out and about - soaking up the sun.

Designed to last, the motor additionally boasts a life cycle of 1,000 hours – which equates to approximately 15 years at a 10 mins per day usage. That’s four times the expected lifespan of your average blow dryer.

Laifen Special Edition 110,000 RPM Fast Drying Blow Dryer | 20% OFF at $191.99 (Was $239.99)

The power pros don’t stop there, with the slick Swift model also having a 22m/s airflow to efficiently and safely dry hair. This is notably faster than the Dyson Supersonic, making it a necessary investment to your summer hair care regime.

Lightweight design

Compact and easy to carry, the Laifen Swift hair dryer is great for popping in small suitcases and weekend holdalls, where space is limited. It weighs just 407g – that’s over 150 grams lighter than the Dyson Supersonic. It’s also 60% slimmer than your average dryer, meaning your hand won’t start to ache whilst styling.

There are no short cords to worry about either, with the Swift’s 5.9ft length giving you plenty of space to roam around whilst drying. This, plus the ergonomically designed handle, makes it perfect for professional hairstylists and those who use dryers for long periods of time.

As for aesthetics, there are four colours available – Matt Black, Pearl White, Ruby Red, and Silver Blue. Great for those seeking a dryer in a stylish shade.

Styling without the sound

Thanks to Laifen’s first class technology, the Swift is officially the world’s quietest hair dryer. Noise is limited to 59dB at the highest power – rivalling Dyson’s 62dB record and the 90dB of more traditional hair dryers. What’s more, the electric magnetic noise frequency is set to above 20kHz, which is away from human-hearing range. This means you can blow dry without bothering your partner, pet or sleeping child.

High-tech heat settings

A dryer that understands heat. The Swift has three clever heat settings to suit your needs: Cold, Warm, and Fast. The tri-color LED ring on the outside of the dryer lights up to show you what mode you’re using. 

• Blue is for cold air, perfect for natural drying.
• Yellow is your go-to for regular drying, producing warm air of 50°C.
• Red is for fast drying and styling, giving you a blast of 80°C hot air.

You’ll find the blue setting is ideal for hair styling in the heat - drying your hair in hot weather without warming you up in the process. 

Blow-dry brilliance

Expect sleeker, healthier hair with the Swift. The hairdryer directs 200 million negative ions per cubic centimetre at your hair, helping to protect, restore and revive those post-summer swim locks. These negative ions work to break down water molecules fast, which in turn seals and flattens hair cuticles. This means an end to static, frizz, and annoying flyaways. Genius! 

Safety prioritised

The Laifen Swift dryer features a magnetic, double-layer air filter on the handle. This added piece of protection prevents hair and dust from getting sucked into the hairdryer’s motor. Ultimately avoiding a painful and hazardous hair nightmare nobody should have to experience.

The fire-resistant frame and temperature sensor also work against overheating and subsequent hair damage. It’s thoughtful features like these that make the Swift worth the money and more.

Added extras

Each Swift blow dryer comes with a complimentary diffuser, which, when attached, helps to spread the airstream in an even and controlled way. A must-have accessory for those with wavy or curly hair, this added extra helps to maintain an individual’s natural curl pattern.

Gadgets aside, all Laifen Swift hair dryers come with a 2-year limited warranty to ensure customer satisfaction. This is in addition to the 30 days return policy for shoppers to send back and exchange if not 100% happy.

Transform your everyday hair routine with the Laifen Swift hairdryer available on Amazon or the brand site. 

There's no better outdoor family activity than cycling, and a Bike Club subscription is the perfect way to get the children kitted out with the perfect set of wheels for your bicycling adventures.

The evenings are staying brighter a little longer and the weather is warming up - at last. This can mean only one thing; Spring is on its way! And that means more time together to enjoy some outdoor family fun. We all know how important it is to encourage children to get active, and cycling is the ideal outdoor pursuit for families to enjoy together. But if the thought of large upfront costs when buying a new bike puts you off planning a family bike ride, you'll be glad to hear about Bike Club. It's the UK's monthly bike subscription service - and some 40,000 members have already discovered it.

The premise is brilliantly simple; you pay a monthly subscription from as little as £4.49 per month. In return, you get the perfect bike for your child's age and size delivered to your door. It's yours for your child to use until they outgrow it. At which point, Bike Club will collect the outgrown bike and deliver the next size up.

JOIN NOW - Bike Club | from £4.49 per month

What is Bike Club?

Children grow out of bikes surprisingly quickly - as you'll know if you've ever invested in a new bike only to find that your little one's legs have seemingly sprouted overnight and it's suddenly too small. Bike Club is the solution to that problem.

It’s a monthly kids' bike subscription service and they only stock the best kids’ bike brands - everyone from Frog and Forme to Squish and Strider. That means you can pick a premium bike for your child at an affordable price every single time.

Once you’ve joined Bike Club, you can choose a new or a refurbished bike, and exchange the bike whenever you wish. 

How does Bike Club work?

It’s just like any other subscription service. Perhaps you get a monthly beer box or your favourite magazine delivered to your door. Bike Club is the same idea. You pay a monthly subscription fee in return for a bike matched to your child's size and cycling ability. When your child outgrows it, Bike Club will collect the bike from your doorstep and deliver your next bike at the same time. It couldn't be easier. 

Refurbished bikes are also available for a reduced monthly fee. These are bikes that have been ridden by Bike Club members and then returned once outgrown. Once they arrive back at the workshop, they're fully serviced and safety checked by Bike Club's expert mechanics. They'll replace any necessary parts before the bike is ready for more amazing adventures with a new family.

Why use Bike Club?

When you invest in a brand new bike for a child, there's a significant upfront cost. And if you're kitting out more than one child at a time for a new bike, the financial outlay can be quite considerable. But with Bike Club your little ones can get the latest set of wheels without great expense.

Using Bike Club is also hassle-free - you can arrange everything without even leaving the house. Should you need help choosing the best bike for your child, Bike Club's experts are on hand to guide you through every step of the process.

As any parent knows, confidence is key to safe and happy cycling. By matching your child with a perfectly-sized bike - rather than a sibling’s hand-me-down or last summer’s outgrown set of wheels - you’ll be giving your child the best chance of loving life on two wheels.

It’s also easier to learn to ride a bike if you’re riding one that’s just the right size. With Bike Club, you'll have peace of mind that children from as young as two years old all the way up to age 12 will be riding the right bike for their age and ability.

And when the time comes to go for a bigger bike, you won't have the headache of selling the old one. Simply arrange a collection and let Bike Club take care of the rest. 

Bike Club is also a sustainable way to get the family cycling. We all understand the need to take better care of the planet, and by subscribing to Bike Club you're helping to reduce waste since old bikes are refurbished and offered to new families at a reduced cost.

Not only will you always have the right bike to fit your child, but your outgrown bikes will no longer sit rusty and unloved at the back of your garage or shed. There are 12.5 million kids' bikes sitting unused in sheds across the UK and by joining Bike Club, you won't be adding to that number.So, whether you want an affordable way to give your child the best bike money can buy, or simply want a hassle-free way to sort out the coolest kit for your family's cycling adventures, Bike Club can help. 

Good to Know Reader Offer – claim your Free First Month at Bike Club

Presenting a gift for someone who's worth making a song and dance about.

It's an occasion that falls just once a year, but most of us are aware that being a mother is a 24-hour, 365-day responsibility. So it's only right to spoil her with the very best during this year's Mother's Day celebration.

A gift in-keeping with modern motherhood and life's little pleasures, Apple AirPods are our pick for the perfect Mother's Day present this year. And the all-new third-generation model, with it's special features and immersive sound quality is exactly what she'll want to unwrap on that significant Sunday.

Available online via John Lewis - the pioneers in personal customer service - you can shop your gift with ease and confidence. Safe in the knowledge that this desired buy will be delivered to your door in-time for the treasured celebration.

Sound that surrounds

Apple have added spatial audio to the roster of benefits the new model brings. This features dynamic head tracking to collate the sounds all around her, creating a three-dimensional listening experience for music, movies, TV shows and more. In short, it'll immerse and transport your mum - as if she's in her own concert hall, theatre or cinema.

2021 Apple AirPods with MagSafe Charging Case (3rd Generation) | £159 - John Lewis

Music on a more personal note

New technology takes these 3rd generation AirPods to the next level. Equipped with adaptive EQ (that's equalisation), this automatically tunes the music to the shape of your mum's ear - offering a richer, more consistent listening experience.

Customisation remains the key here, with new inward-facing microphones equipped in Airpods to detect what she's hearing. They work to adjust the frequencies - between low and mid-range - to faithfully deliver each note of the song pitch-perfectly.

Innovative design

The 3rd generation is Apple's most considered AirPods yet. Boasting a lightweight and contoured design, these headphones adjust perfectly to the angle of your mother's ear for maximum comfort and added listening pleasure. The stem has been recrafted and is shorter without the plastic tips of it's predecessors. The result? A sleeker, softer fit with added style.

On-the-go power

Airpods are the ultimate accessory for those leading an active and on-the-go lifestyle. School drop-offs, her gym session, a supermarket shop - these earphones will see mums through a jam-packed day, thanks to the up-to six hours of listening time from a single charge.

What's more, this new longer battery life increases further to 30 hours with the included MagSafe and wireless compatible Charging Case. Plus a quick 5-minute top-up in the case is enough to boost listening time to around an hour.

Crystal clear clarity

Conversations couldn't be clearer with Apple's 3rd generation AirPods. A special acoustic mesh covers the inset microphone in each earbud, which works against wind noise, minimising sound motion when on a call. Louder and crisp, theres no longer a battle against the elements when chatting with loved ones.

Adapt for life

Perspiration have met their match with Apple's latest model. Both the AirPods and the MagSafe Charging Case have been deemed sweat and water resistant by the professionals (rated IPX4). So mums can work out minus the worries.

Added extras

Airpods purchased at John Lewis come with a two-year guarantee included. An undoubtedly handy perk to have for those with kids - when accidents are prone to happening. You can also benefit from John Lewis's Interest Free Credit on Apple Airpods that carries a 0% APR Representative (*Subject to status and terms and conditions apply).

The first six months of Apple Music streaming are also free with your AirPods purchase. This means over 90 million songs and 30,000 playlists ad-free for mum to immerse herself in.

Get Mother's Day wrapped up early with Apple AirPods (3rd Generation) available at John Lewis.

Video of the Week:

If you struggle to hit your protein intake goals each day then TRIBE might well be the oaty breakfast for you. Finding the right source of protein can often feel a little like a minefield with so many types, brands and flavours to chose from and then, once you've got through all of that, it's finding a vegan one.

Know that you're not alone if you feel like it's a little overwhelming - it is... The key, we've found, is to avoid whey proteins and instead get your protein fix from plant-based alternatives, like soy, pea or rice. These proteins are all known to help refuel, re-build and repair.

Start the day off right with none of the guilt and all the plant-based protein required to fuel an active and healthy lifestyle. Simply switch out bland porridge or sugar-laden granola for a bowl of TRIBE's Active Oats+. Each serving contains 10g of plant protein, 8g of fibre and 1 billion probiotics for great gut health. It sounds good, right? Even better, our friends at TRIBE  have given GoodTo readers an incredible 67% on your first pack of TRIBE's Active Oats + when you enter code 'ACTIVEPLUS' at checkout.

TRIBE's Active Oats+ range is available in four yummy low-sugar flavours: Nut Crunch, Choc + Hazelnut, Raspberry Nut Crunch, and Apple, Blueberry + Pecan.

Add a convenient boost to your week and trial Active Oats+ with our discount to get your first pack for £3 (usually £9) and customise to select your plant-based nutrition favourites...

SHOP NOW - 67% on your first pack of TRIBE's Active Oats +

Say goodbye to money pressures and hello to a hassle-free Christmas with Park.

Toys, turkey, tinsel and the tree - Christmas can be a pricey time of year for mums and dads. But families needn't miss out on making precious festive memories together because of the annual expense.

Park Christmas savings helps parents deliver the Christmas they dream of, by putting money away in a safe and affordable way. Then come November, it's time to reap the rewards, as savers receive their sum in gift cards and vouchers to spend at high street favourites like Primark, M&S, Sports Direct and The Entertainer. Aided by Park agents and a community of savvy savers, you'll learn handy hacks and money-saving tips over the year that'll help you get the most from your buck. And it's this, coupled with spreading the cost of Christmas across the year that has earnt them over 400,000 happy subscribers. Park customer Joanna Reekie shares her insider knowledge on how it all works...

Joanna Reekie

47-year-old mum Joanna from County Durham is a long-time Park member. She enjoys been able to spoil her kids with must-have electronics without the money worries:

"A woman I worked with introduced me to Park about six years ago, and it’s great. I put money aside each month, so when Christmas arrives, it doesn’t feel like a big expense. I started when my kids were young and it was great being able to buy all the toys they wanted. Now they’re bigger, the presents have got smaller – but they’re more expensive! With big-ticket items like a PS5 for my son Lewis and an iMac for my daughter Ellie, having Park vouchers meant it didn’t feel like a big financial hit.

"Lewis was really pleased to get clothes from JD Sports, too, while Ellie loved all her Primark buys. My four nieces all got £25 Love2shop gift cards, and I even treated myself at M&S. Brilliant choices

"This year, I’m putting money towards the new chip-and-pin Purple Card, which you can use at loads of retailers in-store or online. I let my payments roll on, so I don’t miss the money and I pay by direct debit. Because last year’s payments totalled £1,500, Park gave me a 3.5% commission bonus. It came off my last payment for the year, which felt like a big perk for just giving myself peace of mind at Christmas."

How does Park Christmas Savings work?

Q. How can I join up with Park Christmas Savings?

A. Simply go online, sign up to Park and set a budget to suit you. A little each week soon adds up. For example,  £12 a week over 38 weeks will give you over £450 in gift cards or vouchers, which you’ll receive in November. Then it's time to do all your Christmas shopping – and make the most of those Black Friday deals, too.

Q. How do I pay my instalments and when?

A. You can choose to pay your regular savings amount either weekly or monthly. There are plenty of ways to pay, including online, by phone or via the Park App. But the easiest way is by monthly Direct Debit.

Q. Can I be flexible in the payment amounts?

A. It’s entirely up to you how much you pay and when. Depending on whether you’re strapped for cash or feeling flush, you can reduce or increase payments and track them on the Park app or your online account. If you pay in over £1,500, you’ll be eligible for commission rewards of up to 3.5%. Plus, if you refer a friend to Park, you’ll both get £10 on your accounts* Win win!

Q. Where can I use the gift cards and vouchers?

A. There’s a brilliant choice across most major retailers, both in-store and online, and gift cards from shops like Primark, M&S and JD Sports make great presents. Or try the Love2shop multi gift card. It can be used at high-street retailers, such as Argos, TK Maxx and Matalan. The Your Choice Card** is accepted anywhere that takes Mastercard, including Amazon. And new for this year is a chip-and-pin-style Purple Card. Specifically designed for Park savers, the card can be used at over 120 high-street stores, online and in restaurants.

https://www.youtube.com/watch?v=D-28CCC2OCc

Q. Is my money safe with Park?

A. Yes. Your money is held securely by an independent trust, and Park adheres to the Christmas Prepayment Association code of conduct.

Q. When should I start saving?

A. Now! As the saying goes the sooner, the better. And it couldn't be truer with Park Christmas savings, because the more you save, the more money you'll have to spend and spoil your loved ones with at Christmas. Those that start now get an early start with a full 38 weeks to put the pennies away. So it's good to get on it early.

*Subject to referee minimum spend of £25 **10% Charge applied

Video of the Week:

It pays to plan early for the festive season as this community of Christmas savers prove.

It's known as the most wonderful time of the year. But for a lot of parents, Christmas can be a financially challenging period too - as mums and dads dig deep into their pockets to deliver the toys and expensive electronics that little ones have been so desperately waiting and wishing for. As a result, January can be a particularly penny-pinching month. But what if we told you there was a way of delivering a magical family Christmas - free of financial pressures and the New Year money hangover?

Park is the UK's largest family Christmas savings club, helping families to put money away for the festive day. Community members sign up and save an amount that works for them each week. In return they'll receive gift cards and vouchers to spend in plenty of time for the big day at high street favourites like Primark, M&S, Sports Direct and The Entertainer. Superior to a savings account, Park provides moral support with a network of likeminded savers who guide and prepare you to make the most of your planning for the big day. So if you do one thing this month, get organised and get ahead by signing up to Park, as these two customers turned Park agents did....

Kerry Blackett

Mum-of-four Kerry from Doncaster hasn't looked back since saving with Park over a decade ago:

"If you’re reeling after the seasonal overspend, now is a brilliant time to plan ahead. I joined Park Christmas Savings 11 years ago and it’s taken the worry out of Christmas. Through regular small savings, I’ve been able to buy all my presents without breaking the bank. It felt so good having my finances sorted that I told family and friends."

"I then went from being a customer to an agent, which means I earn commission, too. My customers put aside £10 or £20 a week – more if they can afford it – towards gift cards and vouchers. That means they’ve got a pot of £500 or £1,000 or more to spend on presents, food and drinks.

"Some people say you could save with your bank, but the reality is it’s just too easy to dip into your savings pot. With Park, you’ve got the security of knowing your Christmas money is tucked away out of temptation. 

"I look after a community of around 100 customers now. Most of them have been with me for years and we keep in touch through our own Facebook page. When they get their gift cards in November, I get calls and messages to say thanks – they’re so excited and pleased to be off shopping without the stress. It’s very satisfying to help other people and in 2020, I was thrilled to be named Park’s top UK agent – my prize was a bonus of £1,500, which was an amazing reward for doing something I love."

Wendy McSeveney

40-year-old Wendy from Stafford credits Park with taking the financial stress out of her Christmases:

"When I discovered I could have the Christmas I wanted without breaking the bank, it was brilliant. For the last few years, my three kids have had all their presents, with no stress and no debts. I started out as a customer with Park Christmas Savings, setting aside money for gift cards and vouchers, and I’m now a successful agent. I have over 20 customers – some are family and friends or come to me through word of mouth, so it feels like a community of savers.

"I love it because it takes the pressure off Christmas for me and all my customers. I've a full-time job in customer services, so being a Park agent is something I fit into my schedule when I can. I have a Facebook page to keep in touch with all my customers. If anyone’s got any questions, I’ll answer them through voice notes in Messenger – it’s always nice to hear a voice, I think. Sometimes I’ll organise a fun Thunderball where we’ll chip in a couple of pounds and someone will win a £35 jackpot.

"In my first year, I paid in £20,000 worth of orders; in 2020 it was £27,000, and last year it was £30,000. On top of commission, I won a Top Newcomer award last year of £450. That was a lovely surprise – and knowing I’ve helped other people give their families a nice Christmas is a great feeling."

Easy tips for a stress-free Christmas

1. Get a head start

Now is the perfect time to join Park to maximise your savings period. Whilst you can join at any time, it makes sense, the earlier you start the more you'll be able to squirrel away. Every week pays with Park.

2. Budget

Put away what works for you. Sit down with your finances and see what you can realistically put away each week. Even £10 over 38 weeks adds up to a favourable £380. The good news is that Park is completely flexible too. So if your circumstances change, you can reduce or increase the amount you pay. 

You can pay by direct debit, standing order, online, by phone, PayPoint or post. Park also have a mobile app that's handy for transferring over any extra pennies at the end of the month that can make the difference come November.

3. Get tips from other Park members

Park is more than just a Christmas savings scheme. When you sign up, you're also joining a community of Christmas savers, including those that have been members for years. Tap into their expertise and ask for clever tips and money-saving hacks via your local Park Facebook group.

4. Take advantage of Black Friday

Park customers usually receive their vouchers at the beginning of November - weeks before one of the biggest annual sales events: Black Friday. Savvy shoppers can save themselves £££s by snapping up deals and savings on big name brand products on the day. Making your money stretch just that bit further.

Video of the Week:

Dreo's new space heater looks great, is easy to use, and is packed with safety features. Here are just a few reasons it's the perfect choice to keep you and your family warm this winter.

Looking for the perfect way to keep your home warm this winter? Home appliance brand Dreo has just the thing. Equipped with a brushless 9-bladed DC motor, its 1500W PTC ceramic heater is portable, powerful, and — most importantly — safe. 

Here are just a few reasons to purchase one for yourself. 

Simple controls

Dreo's space heater is designed for ease of use. With just the push of a button, you can swap between three separate heating modes and a fan mode.  Armed with a built-in thermostat that operates in 1°F increments and a twelve-hour timer, it gives you precise control of your environment. Its white digital display makes it easy to view the heater's status.

You can also choose to mute the heater's built-in alarm and toggle between high-power, low-power, and ECO mode depending on your heating needs.

High-efficiency heating

Looking to save money on central heating? Dreo can help with that. Matter of fact, that's one of the things its space heater is designed for.

First, because it's the only space heater at its price point capable of 70-degree oscillation, it can heat a much larger area than other, comparable units. More importantly, that heat is distributed much more evenly. No more having to get up and switch your heater off because you're sweating through your clothes. 

It also features something known as ECO mode, which allows the heater to automatically adjust its power draw to the room's ambient temperature, helping to prevent both overheating and energy waste. 

Impeccable style

Dreo's space heater looks incredibly stylish. Sporting a sleek curved honeycomb grille and a sleek, modern frame, it looks great no matter where you place it. Better yet, it's portable enough to use just about anywhere — whether on a nightstand, a desk, a coffee table, a bathroom counter, or somewhere else entirely. 

Cleaner air

As anyone who has pets can attest, they tend to track fur and dander just about everywhere in the house. And if you live in a dry climate prone to dust buildup? Best hope you don't have asthma or allergies. 

Believe it or not, this is actually something Dreo can help with. Its space heater includes a removable, washable dust filter that filters out hair, dust, pet dander, and other debris. Not only will you be able to enjoy a warmer home, you'll also have cleaner air. 

Built for safety

Traditionally, safety is one of the biggest drawbacks of space heaters, which are one of the leading causes of fires in U.S. homes. 

Leave one running unattended for too long, and you're liable to wake up to smoke and fire. Same deal if you have pets — it wouldn't be the first time a bored cat has been a fire hazard, after all. And if you're unlucky enough to experience a power surge while your unit is running? 

At best, your space heater is fried and you're paying out of pocket for a new one.

Plus, if you're in a building with older wiring, there's a good chance that your home office is already drawing nearly enough power to trip a breaker. Given that space heaters are typically rather power-hungry, you can probably see where this is going. Plug one in, and boom — time to find your breaker box. 

You don't need to worry about any of these problems with Dreo for a few reasons: 

• Built-in electronic tip-over protection ensures that the system automatically shuts down and sounds an alarm when tilted more than 45 degrees. 
• A flameproof, reinforced safety plug to protect against overheating, electrical shorts, and power surges. 
• A frame constructed from V0-rated Flame retardant materials; the highest rating possible. 
• Overheat protection that automatically shuts the unit down and sounds an alarm if 
• the temperature exceeds 50℃/122℉ 

Sleek, stylish, and safe

Whether you want to spend less money on heating this winter or are simply looking to heat up a cold spot in your home, Dreo has you covered. Its portable space heater is affordable, efficient, quiet, and powerful. In short, it's everything you could possibly want in a space heater, and then some. 

With Dreo, better is a journey — it's time to take your first step. 

Choosing eco-friendly baby products doesn't have to cost new mums and dads a fortune. We’ve partnered with Zopa to bring you some top tips on how to find the best environmentally-friendly baby products without breaking the bank.

Good news for green parents: eco-friendly products for new mums are available everywhere these days. From popping biodegradable nappies in your online grocery shop to picking up eco baby alternatives at the local chemist's, it's easier than ever to make eco-friendly choices as a parent. But there's just one problem with so much choice: how do you work out which products offer the best value?

"Being a sustainable parent is not about doing absolutely everything – it's about doing what you can, within your budget and timescales," says Helen Rankin, founder of Cheeky Wipes, which offers reusable baby wipes, period products and make-up wipes. "Yes, there's an upfront cost for eco-friendly nappies and other products - but they pay for themselves over and over again through the years, and can be passed down from child to child."

Buying second-hand clothes, cloth nappies, toys, and children's equipment is another simple way to make more eco-friendly choices as a new mum. Bonus – you're likely to save some cash in the process.  "Local selling groups, recycling groups, and charity shops are full of people wanting to clear space of toys and books that their children have outgrown," adds Helen. "So there's really no need to spend a lot of money to make these more sustainable choices."

Instead of forking out for an entire wardrobe of organic baby clothes that will be outgrown in weeks, you could also opt to rent clothes for your baby. "There are some brilliant kids' clothing hire options such as Bundlee, which allows you to hire a set amount of clothing for a period of time, return it, then get more in the next size up – great idea!" adds Helen.

In partnership with Zopa, our consumer editor Heidi Scrimgeour has rounded-up her top choices for eco-friendly baby products that won't break the bank.

The best eco-friendly products for new mums:

1. Cheeky DooDoo Cloth Nappy Starter Bundle

This is just the ticket if you're ready to ditch disposables and make the move to washable nappies. Everything you need is included – the Reusable Nappy Starter Bundle includes:

1 wrap - one size fits all 3 bamboo nappies - choose your size 3 boosters 10 pack fleece liner

VIEW AT CHEEKY WIPES, £39.95

2. Kit and Kin Essentials Starter Pack

If washable nappies aren't for you, switch to biodegradable ones. This bundle of nappy essentials from the eco-friendly brand co-founded by Spice Girl Emma Bunton is just what you need to get started. The bundle offers gentle yet highly effective plant-based performance to be kind to both delicate skin and the planet. With four packs of award-winning hypoallergenic sustainable nappies, four packs of 99% water biodegradable wipes, and two rolls of fragrance-free sacks, your changing needs are covered.

VIEW AT AMAZON £39.90

3. Love Ocean Hair and Body Wash

This foaming hair and body wash gently but effectively cleanses skin and hair, leaving them feeling soft and conditioned. It's infused with organic seaweed extract and lightly fragranced. It's also vegan-friendly and cruelty-free. The cute signature whale tail bottle is 100% recyclable, and designed so you can refill it and reuse it over and over again.

VIEW AT LOVE OCEAN £8.99

4. Cheeky wipes

This all-in-one kit contains everything you need to keep your baby wipe cleaned - as well as 25 cloths, it comes with soaking solution, a storage box and a mesh bag. Since launching 2016, Cheeky Wipes has saved approximately 25 million packs of disposable baby wipes and 40 million disposable sanitary products from landfill.

VIEW AT CHEEKY WIPES £31.95

5. Organic Babies Mum & Baby Rescue Balm

This scent-free rescue balm by Green People is certified organic, cruelty-free, and vegetarian. It contains 91% certified organic ingredients (including organic shea butter, hemp, beeswax and calendula) and the concentrated formula means a tiny amount goes a long way. I swear by this stuff and have used it for everything from perineal massage in the days after delivery to soothing dry skin on both me and my baby. It's also a brilliant nipple balm for breastfeeding mums. And a handy lip salve! Told you I use it for everything.

VIEW AT AMAZON £13.00

6. Water Wipes

Made with just two ingredients – 99.9% water and a drop of fruit extract – WaterWipes are the world’s purest biodegradable baby wipes, so they're ideal for sensitive skin and delicate newborn skin.

Made from 100% renewable plant-based fibers, WaterWipes are 100% biodegradable and compostable and are the only baby wipes to be approved by Allergy UK, registered with The Vegan Society and awarded the National Eczema Association Seal of Acceptance. WaterWipes are dermatologically approved and accredited by the Skin Health Alliance.

VIEW AT BOOTS, £2.24

7. Scamp & Dude Baby Muslin Square

When you're stocking up on muslin squares, opt for ones made from organic cotton for an easy eco-friendly option. These super soft muslin squares have a striking leopard and lightning bolt print and they're soft, breathable, and highly absorbent. They're also good value for money and perfect for use for everything from a makeshift baby bib to a burp cloth.

VIEW AT SCAMP AND DUDE, £12.00

8. LittleLeaf Organic Cot Bed Sheet

This bedding is made from 100% GOTS certified organic cotton, which is made in a wholly solar-powered Fair Trade factory.  LittleLeaf itself is certified in the UK by the Soil Association, which means they apply the highest ethical and organic standards and that these have been independently checked through every stage of production, right back to the farm where the cotton is grown. LittleLeaf bedding lasts longer than ordinary cotton, as the fibres haven’t been damaged by pesticides and other harsh chemicals. As well as being better for the environment, this eco-friendly bedding is better for the people who grow and sew the cotton. All the packaging is completely plastic-free, recycled and recyclable, and printed with eco inks.

VIEW AT LITTLELEAF ORGANIC, £22

9. LastSwab Baby

No more feeling guilty about using so many cotton buds to clean your baby! The LastSwab Baby is designed for cleaning the delicate areas around your baby's eye, outer ears, nose, and navel. A sustainable and reusable choice, it replaces up to 1,000 cotton swabs. It's made from premium, non-toxic, soft-feel TPE and PP material that is gentle on your child’s delicate skin, and it comes in a case that's made of recycled ocean-bound plastic.

VIEW AT LASTSWAB BABY, £9

10. Nimble Starter Kit

If there's one thing new mums do lots of, it's laundry! Opt for plant-based cleaning solutions for a simple, affordable switch to eco-friendly parenting. This starter kit features three products with chemical-free and non-allergen ingredients: milk buster (removes milk fat and protein from plastic, leaving it clean and smelling fresh),  Sticky Stopper (bleach-free, natural disinfectant) and Laundry Lover (plant-based laundry detergent).

VIEW AT NIMBLE, £15

The smarter way to pay

Having children is an expensive business. If you find you’re having to fork out for several items at once, you could consider ways to spread the payments. Zopa offer loans and credit cards to help you do just that.

Zopa’s no-nonsense credit card (34.9% representative APR variable) is designed to put you in control. Effortlessly managed within a simple app, the card offers instant payment notifications and real-time balance updates so you can keep track of your spending anytime, anywhere. Plus, with Section 75 protection, you’ll know if you purchase an item worth between £100 - £30,000 on your Zopa credit card, your purchase will be covered in the instance that- it’s not as described, it arrives damaged or doesn’t even arrive at all. So you can shop with peace of mind.

For bigger ticket items there’s also Zopa’s loans (15.4% representative APR). Straightforward and simple to apply for online, you can check your eligibility in minutes, meaning you’ll know if you’re pre-approved without effecting your credit score. All of this comes backed with award-winning customer service that’s always there to help. Don’t just take our word for it: Zopa has a five-star TrustPilot rating based on over 15,000 reviews, and it’s won multiple awards for its innovative products – awards voted on by actual customers.

Facebook: facebook.com/Zopa/ | Instagram: @zopamoney | Twitter: @Zopa

Exercise and sleep are deeply intertwined. Regular exercise increases slow-wave sleep  – the most restorative stage of sleep. In turn, good slumber motivates us to exercise and helps our bodies function better when we work out.

Already known to relieve anxiety and depression, exercise also regulates our circadian rhythm. If this is out of sync it affects our ability to drift off. Research by Stanford University found that daily exercise helped middle-aged and older people fall asleep 15 minutes earlier and sleep for 45 minutes longer. But it also works the other way around – sleeping well can improve athletic performance.

'Sleep and elite sport enjoy a two-way relationship,' explains Dr Sarah Gilchrist, a professional sports performance consultant and a member of The Sleep Charity’s Sleep Council advisory board. 'They affect each other, specifically within the areas of training, travel and competition. Although the extent to which depends very much on the individual athlete,' she explains.

Luxury mattress company TEMPUR® understands the connection between superior sleep and sporting performance, which is why it has been a longstanding ally of some of the world’s best athletes, including tennis legend Serena Williams. TEMPUR® provides sports stars with the comfort and luxury they require to rest, so they’re primed to participate and win.

TEMPUR® created the first memory foam and pillow in 1991. It evolved from a unique material made by NASA scientists to absorb the pressure of G-force during space flight. Now, it is the only mattress company on the planet to be certified by the International Space Foundation, thanks to its iconic mattress material, which is proven to give outstanding comfort, support and relief for a fantastic night’s sleep.

How does sleep affect sporting performance?

Not sleeping well or exercising can create a vicious cycle. There is a link between lack of sleep and an increased risk of conditions such as depression, diabetes and obesity. If we develop any of these they can affect our motivation or ability to exercise. So we don't exercise, and we don't sleep.

If you exercise or play sports, you are probably aware that a lack of sleep affects your performance. Science backs this up. According to research featured in the European Journal of Applied Physiology  just one night of sleep deprivation can decrease a runner's endurance on a treadmill.

Poor sleep can also affect cognitive function, making it harder to adapt quickly or make snap decisions – which is integral in some sports – and it can make athletes more prone to injury. One study of adolescent athletes, for example, found that a lack of sleep is associated with increased sports injuries.

But a good night's sleep allows the body's cells and tissues to repair, boosts muscle mass and bone building, bolsters the immune system so you're less likely to get sick, allows the heart and vascular system to rest, and helps you feel rested for the day ahead – integral for optimum athletic performance.

With these facts in mind, it's essential that your bed is supportive and comfortable. TEMPUR® knows this, so the company sponsors women’s road cycling team Drops Le Col. Founded in 2016 to encourage female riders to reach their full potential regardless of their age, experience or status, Drops Le Col has been such a success that its aim is to compete as a Women’s World Tour team by 2022.

To boost the team’s exercise performance, TEMPUR® provides premium sleep systems, including mattresses, a pillow and other products, so the women wake refreshed and ready to compete. This is because TEMPUR® truly believes that an amazing night’s sleep starts with the quality products it offers – and that the best rest leads to great health.

‘I chose the TEMPUR® Hybrid mattress because it’s a mix of springs and TEMPUR® material, and it’s more firm, which I really like,’ says Drops Le Col team member Alice Towers. ‘I’ve noticed that I have a lot less disturbances at night, I can settle down a lot quicker and, overall, I’m feeling more refreshed in the morning,’ she says.

Drops Le Col team member Joss Lowdon chose the softer TEMPUR® Cloud mattress. ‘It’s so comfortable,’ she says. ‘It’s taken me by surprise how well I sleep on it. My sleep has definitely improved, I wake up less, I’m less disturbed by my other half’s movements, and because the mattress is softer I’m more comfortable with any aches and pains I have from training or racing.’

The optimal amount of sleep needed before big sporting event

On average, adults need 7-8 hours of sleep a night and teens 9-10 hours a night. However, some studies indicate that more sleep – known as 'sleep extension' – benefits athletic performance. One study undertaken at Stanford University in the US found that getting 10 hours of shut-eye helped improve the sprinting and shooting accuracy of the men's varsity basketball team, while another study found that the kick and reaction times of both male and female swimmers improved after 10 hours' slumber.

'Sleep is a massive pillar of wellbeing and general health. I try to get 10 hours a night,' says Victoria Thornley, Team GB rower and ambassador for The Sleep Charity. 'Rowing has a high daily training volume so has a greater need for sleep and recovery,' she says.

But we are all different. 'My advice to any athletes, or aspiring athletes, would be to experiment with your routine and find what works for you,' advises Victoria. 'Factors like your mattress, light, noise and evening routine can have a huge impact on getting to sleep.'

While exercise is conducive to sleep it can keep you awake if you're too active near bedtime. Avoid exercising at least 90 minutes before you plan to fall asleep. This period allows your heart rate to decrease, your body temperature to cool down, and energy-inducing endorphins to settle.

How much sleep do you need to recover after a sporting event?

Studies suggest that how much sleep you need to recover after playing sport depends on the activity and individual. Quality is just as relevant as quantity – perhaps even more so. Researchers have realised 'that sleep serves an absolutely vital physiological function and is arguably the single most important factor in exercise recovery.' Vitally, post-exercise sleep should relieve mental fatigue.

‘Sleep is one of the most important aspects of our training – it’s really important to athletes, both to our physical and mental wellbeing,’ says Joss. ‘When we sleep we repair all our tissues and cells that get damaged when we train, and we also release hormones that help us fight infection, so it’s really important that we get a good night’s sleep so that we can be constantly improving and getting the benefits of our training.’

‘It’s the key to recovery,’ adds Alice. ‘After every session, to be able to train the next day, you need to be rested and ready to go,’ she says.

'The good news is that sleep management strategies for elite athletes are now much more focused than before,' says Dr Gilchrist. 'The recognition of sleep health as a factor to optimise performance can be a game-changer in elite sport programmes.'

With this in mind, try sleeping on a TEMPUR® mattress. Like the athletes TEMPUR® supports, you’ll soon be waking up raring to go. Visit the TEMPUR® website to discover what it really feels like to get night after night of wonderfully restful slumber.

Follow TEMPUR®: Twitter | Facebook | Instagram

Want to play online bingo but don't know where to start? We breakdown the different types of bingo games you're likely to find online.

Bingo has been around for decades, and rose to popularity in bingo halls around the UK in the 1950s. But, even if you're familiar with the game (and all the traditional bingo calls and the modern and funny bingo calls), you'd be forgiven for feeling confused about the different types of bingo games you can play online, which is why we've outlined them below.

Wondering whether or not there's a trick to winning online bingo? Sadly no. Just with bingo played in bingo halls, online bingo really is a game of chance so there is no trick to winning it. Never try and chase a win, that's just not in the spirit of bingo. If you're new to the game  or haven't played in a while, brush up with our advice on how to play bingo, and see our pick of the best bingo sites.

18+ Please Play Responsibly. BeGambleAware.Org

The different types of bingo games

90 Ball Bingo

90 Ball Bingo is the most traditional game of online bingo and the most similar to the games played in bingo halls around the country. Rules vary per game, but the goal is to mark either one line, two lines, or a full house of matched numbers, within 90 ball calls.

Sometimes there is even more money up for grabs –  a progressive jackpot –  if you call "bingo" within 45 balls or less, so it really does pay to keep your eyes on the screen.

75 Ball Bingo

The clue's in the name. This game of online bingo uses 75 Balls, instead of the traditional 90. The goal is to make patterns on your grid which vary per game, but could be a cross, diamond, blackout etc. See below for some examples.

52 Ball Bingo

52 Ball Bingo is mix of the two games above. The main difference here is that the balls are actually playing cards – hence the number 52 as that's the amount of cards in a standard deck. Players are handed five cards which they mark off as they are called.

Slingo

A mash- up of slots and bingo. You have a bingo card of numbers, and you spin the reels to mark them off.  

Each player receives one Slingo card with 25 numbers arranged in five columns (it looks a little like a 75-ball bingo card). A player then hits the spin button to receive five numbers at a time, these appear at the bottom of the card. If your card has one of the numbers, they will then be marked off the card. The aim is to create Slingos to win a prize.

A Slingo is achieved when a player marks off five numbers diagonally, horizontally or vertically. Each Slingo created awards points, the player with the most points wins the game.

During the game, special symbols may show up instead of numbers. 

Rules do vary between the versions, but these basics are about the same in every online Slingo game.

Bingo Roulette

A fun alternative to bingo calls, the caller spins the roulette wheel to generate numbers.

How to play slot games

One of the great things about playing online bingo is… there’s more than just bingo! Most online bingo sites have a range of slot games you can play while you wait for a bingo game to go live, or just because you fancy a spin. 

All slots are slightly different, but the general rule is the same. You select your stake (how much you want to gamble per line, usually 1p, 10p, 20p or a £1), how many lines you want to play and then hit spin. 

Most slot games online feature "wilds" and "scatters" that can trigger bonus rounds. Bonus rounds vary per site and slot game, but usually offer a chance to win free spins, extra games or even a jackpot.  

Some of the nation's favourite online slot games include Rainbow Riches and Starburst, pictured above. 

Where to play Online Bingo & Slots ? 

• Woman's Own Bingo: Add £10, get £25 to play and 50 Free Spins*

• Chat Mag Bingo: Add £10, get £40 to Play*

Organ donation can save lives. Louise Blackmore, 33, has chosen to be an organ donor should she die in circumstances where she could donate – here’s how she shared this important decision with her loved ones.

“I’m pregnant with my first baby and getting married at the end of the year. My family is my world and I share everything with them. I really wanted them to know that I’d like to donate my organs should anything ever happen to me. 

“Expecting a baby has made me look at my life differently. Things that I would have perhaps glossed over or pushed to one side now seem even more important. My life choices affect more than just me, and talking about things such as what you’d like to happen when you die, is the responsible thing to do, rather than thinking it is morbid. I’d just hate to think of my friends and family struggling because they didn’t know what I wanted.

Organ donation was easy to talk about

“My fiancé is often away with work, so it’s sensible to know his decision about organ donation too. It would’ve been so easy to put off having that kind of chat, but we talked about it while watching TV one night so it didn't feel heavy or depressing. We didn’t even discuss it for that long. I told him and he told me – we’re on the same page with how we feel which made it easier.

“Thinking I could save a life and give someone more time with their own family makes it an easy decision for me. I even talked to my granny about it who’s now in her 80s. Before we chatted she had no idea that older people can be organ and tissue donors to save or improve a life – and now she’s registered her decision too. 

“I think it comforts her to know that we won’t be worrying about what to do when she’s not here. Because we've all talked about it now in my family we don't need to dwell on it. We're looking forward to the arrival of our new baby and enjoying life together.”

Whatever your organ donation decision, the best thing you can do is register your decision on the NHS Organ Donor Register and talk to your friends and family – to give them the certainty they need to support it. Amazingly, 9 out of 10 families in the UK support organ donation going ahead when they know it’s what their loved one would have wanted.

In this video, families talk about how they had the conversation about organ donation - and why it’s so important to talk about your decision

Organ donation can save the lives of others. When Jane Andrew, 59, lost her loving husband Darren three years ago, she was able to support his decision to donate his organs. Here, she shares how knowing what he wanted helped her and their family during a very traumatic time. 

“Darren was a wonderful husband and simply the best father to our three daughters Louise, Charlotte and Briony. He always managed to see the humour in life and was mad about sport – any sport. He loved to run marathons and cycled long distance charity bike rides across Europe. 

“When we lost him we were completely devastated. What we thought was a bad bout of flu turned out to be meningitis – he fell ill on a Sunday and by Tuesday we knew that sadly he couldn’t be saved. When I was asked about organ donation after he died, I knew straight away what he wanted and it took away any difficult decision making for me. 

I knew his organ donation decision

“A specialist nurse stayed with us and helped us navigate that time in the hospital as suitable donors were found for Darren’s organs. There was of course a process and lots of forms to fill in, but the fact that his decision to donate was registered on the NHS Organ Donor Register made it less of a nightmare.

“Me and my two younger daughters stayed by his side throughout. As heartbreaking as it was, we are grateful for that precious time with him so we could say our goodbyes. 

“A long time ago Darren and I had told each other our wishes to be organ donors. I’d worked for years as a midwife and I knew the importance of having these conversations. Also, a friend of ours had a genetic condition and had needed a kidney transplant, and I remember me and Darren had chatted about it then too – we both believed it would be a waste not to save the lives of others if anything was to happen to us. 

He saved the lives of others

“After Darren’s funeral, the NHS Organ Donation team told us that one of Darren’s kidneys had gone to a woman in her thirties who’d been having dialysis for over two years. Another lady in her forties received his other kidney and she had been on the waiting list for six months. Darren’s liver went to a young woman in her twenties. I know he’d be so proud of this being a dad of daughters. It offers me huge comfort that his extra special heart went to a man in his fifties and that his lungs and pancreas was used for life-saving research to help others in the future. 

“Knowing how he has helped others can brighten the girls’ days too when their grief is overwhelming. They all actively encourage the conversation about organ donation among their friends and we did a lot of fundraising afterwards. We raised £15,000 doing a bike ride to Scotland and we shared this between the intensive care unit and a charity called the Donor Family Network.

"Darren’s amazing gifts have enabled others to live and this was only possible because I was sure it was what he wanted. He is our hero.”

Whatever your organ donation decision, the best thing you can do is register your decision on the NHS Organ Donor Register and talk to your friends and family – to give them the certainty they need to support it. Amazingly, 9 out of 10 families in the UK support organ donation going ahead when they know it’s what their loved one would have wanted.

In this video, families talk about how they had the conversation about organ donation - and why it’s so important to talk about your decision

When Wendy Kane, 51, sadly lost her son Jack, she already knew that he wanted to be an organ donor. Here, she shares how she supported her son’s life-giving decision.

“Jack died in a very tragic accident five days before his 22nd birthday. It was very sudden and a huge shock. He had fallen and hit his head and although the Air Ambulance did their absolute best to get him to hospital so he could be operated on, he didn’t survive. The surgeons did all that they could.

It was his decision to be an organ donor

“I don’t know how he’d made the decision to donate his organs, but I knew he wanted to because of a conversation we’d had two years earlier. He’d registered on the NHS Organ Donor Register and was sitting at the computer telling the rest of the family to do it too. I remember him saying, ‘Everyone needs to sign up, you don't need them when you’re gone, give someone else the chance of life!’

“Even though Jack's life sadly couldn't be saved, he got to save the lives of four people and improve the lives of more by donating his organs and tissues. When I was in shock and grieving I didn’t have to make this choice for him because he’d been so sure and recorded it on the register. Losing your child is the worst pain imaginable – you can’t even think straight let alone make any big decisions, and you never in a million years think it will happen to you. 

“From the moment that the consultant had told us the awful news that Jack wasn’t going to make it we met with the specialist nurse for organ donation who was amazing and stayed with us for 48 hours, guiding us through the process of Jack donating his organs. We then said our last goodbyes to Jack.

Jack saved four lives

“When we got home after leaving the hospital, the nurse was the first person to contact us again to tell us that in that time, Jack’s lungs had already been successfully transplanted into the donor recipient. At that moment, this delicate news was the best thing I could’ve heard. We later found out that his kidneys went to two separate people and his liver went to save the life of another recipient. 

“In my moment of deepest sorrow, I got huge comfort and hope from Jack’s selfless gift. It helped me through a very dark and difficult time. I took up running to help deal with my grief and I’ve raised money for Air Ambulance. Now I’m a marathon fanatic and have just run my first 100 miles. I often run and talk to Jack in my mind, and I’ll see signs that show me he is there somewhere. That’s my time with my son. 

“I’m so proud that people are alive today because Jack donated his organs. That is his legacy and I think about it every day.”

Whatever your organ donation decision, the best thing you can do is register your decision on the NHS Organ Donor Register and then to talk to your friends and family – to give them the certainty they need to support it. Amazingly, 9 out of 10 families in the UK support organ donation going ahead when they know it’s what their loved one would have wanted. 

In this video, families talk about how they had the conversation about organ donation - and why it’s so important to talk about your decision

Organ donation saves and transforms the lives of others. Two years ago, Deborah Battams, 41, had a life-saving double lung transplant. Here, she shares her incredible story as a reminder of why it’s so very important to talk to loved ones about organ donation.

“I was born with cystic fibrosis, and within 24 hours of being born I needed my first life-saving operation. My mum was told to take me home and enjoy me because I probably wouldn’t make it into childhood. Because of this I’ve always had a very real sense of gratitude to be alive. And growing up with a chronic, progressive illness has meant I’ve always known how precious life is. 

“I always had the understanding that at some point my lungs would fail and I’d be in a position where I’d need a transplant. My attitude was to live every single day as if it was my last and do the best I can. I planned for the worst and hoped for the best.

“Unfortunately having lung infection after lung infection over the years caused significant damage to my lungs. When I developed double pneumonia in 2015, it was unlikely that I’d survive and my health rapidly declined. 

Organ donation saved my life

“I accepted a place on the double lung transplant list but eventually I was so unwell that I was transferred to intensive care and elevated to the urgent transplant list. I had four close calls but the organs were unfortunately not suitable so the operations couldn’t go ahead. Then, the final call came that I’d be having my double lung transplant – days later would’ve been too late. I remember leading up to it thinking if I could just get through the next minutes and hours I could live.

“My first husband had cystic fibrosis too but I sadly lost him to cancer. These tragic life circumstances meant I’d built up a great deal of resilience and I’d strengthened my ability to cope and adapt. 

“Luckily I was very fortunate and remarried and so I have an amazing husband, a supportive mum and I'm incredibly close to my sister. The most challenging part of being really unwell was watching my loved ones see me going through it – that drove me to survive. My sister took six months off work to come and care for me and she did it with a smile on her face and full of love and compassion.

An incredible gift

“Organ donation has given me a healthy set of lungs that are free from cystic fibrosis and it’s still very difficult to express how much my life has been transformed by having lungs that function as they should. It has completely changed my view on what I consider to be normal health and is beyond what I could ever have hoped for. 

“Pre-transplant I would get an infection and lung damage but now if I get a cold or I am less well, I am doing that from the starting point of having healthy lungs and that is a huge difference. 

“My incredible, generous donor was a mother, a daughter, a sister and a partner and when I celebrate my life, my donor’s loving family are also in my heart. Their selfless decision to support her being a donor gave me a second chance of life. There are no words to fully say thank you for that, but I always think of my donor and in some way I’m carrying on her life too in addition to living my own. 

“I wrote to my donor family after my transplant and they replied asking me to use my lungs to laugh as much as I can. I wasn’t able to do this when I was very poorly – I was too scared to laugh and I missed it terribly. Now I can laugh every single day. I’m happy that this may bring my donor family some comfort.”

Whatever your organ donation decision, the best thing you can do is register your decision on the NHS Organ Donor Register and talk to your friends and family – to give them the certainty they need to support it. Amazingly, 9 out of 10 families in the UK support organ donation going ahead when they know it’s what their loved one would have wanted. 

In this video, families talk about how they had the conversation about organ donation - and why it’s so important to talk about your decision

When talking about organ donation at home, it’s likely that your loved ones will have lots of things they want to ask you. But do you have the answers? Here’s how to answer some common questions that might crop up in your conversation. 

“At what age can you donate organs?”

The answer to this is any age – so it’s good to let teenagers and older members of the family know that their age isn’t a barrier to being an organ donor. The decision about whether some or all of your organs are suitable for transplant is always made by medical specialists at the time of donation, taking into account your medical, travel and social history. 

“Does everyone donate organs when they die?”

Actually, no. Most people are unaware that even if you want to be an organ donor, only 1% of deaths in the UK happen in circumstances where the body’s organs can be donated. And this is only determined in the hospital after death. This means that if more people are willing to be organ donors, the higher the chances that someone waiting for a transplant can be helped.

“What is cornea donation?”

It helps to save or restore someone’s vision and is known as “the gift of sight”. If you do decide to donate your corneas, it’s important to know that your eyes are not transplanted whole. Your cornea is the clear outer layer at the front of the eye and amazingly they can even be donated by people with poor eyesight. 

“Can the family say no to organ donation?”

Organ donation will always be discussed with the family before it goes ahead. Whether you would like to be an organ donor or not, the best thing you can do is to register your decision on the NHS Organ Donor Register and then tell your loved ones. This gives them the certainty to support your decision at a difficult time.

“Would I still have a funeral?”

If you were to donate organs after you die, these plans wouldn’t be affected. The donation of organs happens very soon after death and so being an organ donor does not mean you can’t have a funeral.

“Does my religion allow me to donate”

There’s no reason why faith should be a barrier to being an organ donor. All major religions and belief systems are open to the principles of organ donation and transplantation, but it might be helpful and reassuring to speak to a faith leader when making your decision about organ donation.

To get all the facts on organ donation, visit organdonation.nhs.uk.

Whether or not you choose to be a life-saving organ donor when you die, knowing the facts surrounding organ donation can massively help you make your decision. Here, we’re sharing some of the lesser-known truths about this amazingly generous act. 

One organ donor could save up to nine lives!

Did you know that by deciding to be an organ donor when you die, you could help save or transform the lives of up to nine people and many more by donating tissue?

90% of families in the UK support organ donation – when they know

Your loved ones will always be involved before organ donation goes ahead, so talking to them now is important. 

You can donate tissue too

If you decide to be an organ donor, you can select to donate all, or some of your organs – such as your kidneys, heart, liver, lungs, pancreas and/or small bowel. You can also donate your tissues – including heart valves and arteries, skin, bone and corneas to help others live a longer, better life.

Cornea donation can restore eyesight

You can choose to give someone 'the gift of sight’ by making the decision to donate your corneas. There is a shortage of donors for this vision-restoring transplant – so register your decision and tell your family if you’d be happy to donate yours.   

Last year in the UK, over 1,500 people donated organs when they died

This hugely generous gift from these donors and their families helped to save or transform over 3,500 lives. 

Over 6,000 people are currently waiting for an organ transplant

The average waiting time for someone in need of a kidney transplant is just under two years, although it can be shorter or longer than this. 

People from minority ethnic backgrounds face a longer wait

On average, Asian patients on the transplant list will wait up to six months longer for a suitable organ, and black patients wait up to a year longer than white patients. Organ donors from all ethnicities are needed. 

Only 1% of people in the UK die in circumstances where they can donate

Organ donations that are suitable for transplant will usually only come from those who have died in a hospital intensive care unit or emergency department.

It takes 2 minutes to register your decision

Whether or not you decide to be an organ donor is still your choice – the best thing you can do is talk to your family about it and register your decision at organdonation.nhs.uk. 

You might be wondering how to talk to grandparents about donating their organs without causing upset or frightening them unnecessarily. Some people prefer not to think about what happens when they die, and the last thing anyone wants is to make loved ones feel uncomfortable.

The good news though is that there’s no reason why the important topic of organ donation should be off limits with older members of your family. All you need is a little forethought and a lot of empathy.

Here’s how to talk to grandparents about donating their organs

It may be that your grandparents have already thought about their after-life wishes, but are yet to share them with the family. An easy way to broach the topic is to tell them about an amazing story you’ve heard. This could be where someone’s life has been saved by the generous gift of organ donation. A conversation may then unfold naturally.

The best time to start a chat is when everyone is relaxed in each other's company and when your grandparents aren't too tired. Pop the kettle on and keep the conversation light. If you notice that they seem sad or overwhelmed by the topic, drop it. You can always try again another time. 

Do they know that it’s their decision?

Your grandparents may have read that the laws surrounding organ donation have changed. There is now an opt-out system in England and Wales – and in Scotland from 26th March 2021 (Northern Ireland has an opt-in system).

However, it’s good to explain that it's still very much their choice whether to be an organ donor or not. They can decide, register their decision on the NHS Organ Donor Register and then tell you about their decision. This will mean you’re sure about what they want.

Read more about the opt-out system

Discuss the positives

Your grandparents might need to hear why it’s positive for your whole family to be open about organ donation. Highlight how families are always involved before organ donation goes ahead. If your grandparents were able to donate their organs when they die, knowing their decision beforehand means you can support it. 

Share some truths

Do your grandparents think that they’d be too old to donate their organs when they die? This is a myth. In fact anyone can decide to be an organ donor and there’s no upper age limit. It might be helpful to let them know that it would only be determined if their organs or tissue were suitable after death by medical specialists, at the time of donation. 

So your grandparents could choose to donate some, or all of their organs – and you can chat to them about this decision too. As well as donating kidneys, heart, liver, lungs, pancreas and/or small bowel, tissues including heart valves and arteries, skin, bone and even corneas are also needed for transplants. 

Cornea donation helps to save and restore someone’s eyesight. This enables people to see their families again and return confidently to living independently. Almost anyone can choose to 'give the gift of sight'. Age and poor eyesight are not a barrier to cornea donation. If your grandparents would want this to happen, it’s important that you know. 

Once you’ve had the conversation, you’ll be glad you did. Knowing how to talk to grandparents about donating their organs, and then hearing about their decisions is important. It means you’d be able to support their choices after death. This makes things easier for the whole family at a very difficult time. 

Want to know how to talk to kids about organ donation? The good news is that, kids often find these conversations much easier than adults, so follow these tips to keep the conversation light, positive and child friendly.

How to talk to kids about organ donation

From an early age, children will begin to gain an understanding of how bodies work and the different parts of their own body. They may also be able to name some of their organs. 

You can help them notice how clever our bodies are. They will understand getting poorly but then feeling better again. Point out that they can feel their heart beating, or show them how they’re able to take big, deep breaths into their lungs. 

From the time they start school, children rapidly soak up facts and information. You can use story books to show that some people get very sick, can be in an accident, or have parts of their body that don’t work the way they should. These conversations should focus on teaching your child empathy, and how our bodies – and other people's bodies should be treated with kindness. 

At this age you might want to talk about how organs such as a heart can sometimes be replaced if they stop working. Explain that when someone is very unwell, doctors may give them a new organ from a generous person who no longer needs it. 

Gradually children will begin to understand that people can be sick enough to die. Reassure them that this is rare in children. Keep the conversation light and matter of fact when talking about your own death or if they ask about members of your family dying. Talk about real life examples of how organ donation has saved someone’s life – such as a story on TV, focusing on the amazing aspect of making someone well again.

What to do

Normalise parts of our bodies and how they work.

Explain how some people get ill, but they can recover again.

Teach and show using stories that are suitable for your child’s age.

Adopt a positive tone of voice and reassuring facial expressions. 

Answer any questions your child might have. Be prepared for lots or none at all. The NHS organ donation website answers lots of frequently asked questions.

Chat to your teens about organ donation

Teenagers are forming their opinions about the world. Encourage them now to make positive decisions about their own bodies and to treat themselves and others with kindness and respect. 

Your teen will be learning about donation at school. The topic of blood, organ and stem cell donation has now been included on the PSHE National Curriculum for all secondary schools in England.

But that’s not to say you won’t have to plug some knowledge gaps or set them straight on common misconceptions about organ donation. Don’t make a big deal out of it and approach it as a friendly chat. Tell them how you feel about organ donation and encourage them to share their thoughts on it too. 

As their parent, whatever your child’s organ donation decision, you’re able to register this on the NHS Organ Donor Register. They can also register themselves. But if a child dies in circumstances where donation may be possible, parent or guardian support would be needed for it to go ahead.

 Your teenager will also be asked to register their organ donation decision if applying for their provisional driving licence. Give them the right information now, to help them make their own decision. 

For more information on how to talk to your loved ones about organ donation, visit organdonation.nhs.uk

In this video, families talk about how they had the conversation about organ donation - and why it’s so important to talk about your decision

Talking to your family about organ donation might feel awkward at first – many of us naturally shy away from discussing what we’d want to happen after death. But it needn’t be a taboo topic at home.  

As many as 80% of people in England are willing to donate some or all of their organs when they die – helping to save the lives of others, but less than half of these people have shared their decision with their loved ones.

Talking to your family about organ donation

With a few of our pointers to get the chat started, you can approach this important conversation like you would any other.

Do you have enough info?

It’s important that you have the right facts about organ donation – not only so you can decide if you want to be an organ donor, but also to help you chat about it with your partner, parents, siblings and friends so that they’re not in the dark. 

And it’s normal for your loved ones to have questions, especially if they don’t know much about organ donation themselves. One of the biggest myths about being an organ donor is that it’s not your decision. It very much is your choice, and anyone can decide to be an organ donor, and register this on the NHS Organ Donor Register – regardless of age, current health, ethnicity, or faith and beliefs. 

Having this key info to hand can make a conversation go smoother. You could write down some facts or save them as notes in your phone to help guide you as you’re chatting. 

Learn more about organ donation

Pick the right time

There’s no point bringing up the conversation if you’re rushing around getting the kids ready, or when you and your partner are distracted with work. Choose a time to chat when the family is feeling relaxed. 

Chatting over a cuppa is always a good idea or you could bring it up when you’re out for a walk together. There’s no need to rush the conversation. If you get the feeling that others aren’t in the mood to talk, drop it and try approaching the chat again at a better time.

In this video, families talk about how they had the conversation about organ donation - and why it’s so important to talk about your decision

Good conversation starters

Wondering how to bring up the topic of organ donation with your loved ones? You could...

• Mention that you’ve seen something on TV about organ donation, or heard a positive story in the news or on social media. You could show this to your family or share with friends to get the conversation going.
• Share an amazing fact, such as “did you know that you can donate your corneas after you die, to give someone back their eyesight?”
• Gently ask them what they currently know about organ donation and their feelings on it.

Communicate honestly and openly

Now’s the time to share what you’re thinking and feeling. And it’s ok for you and your family to have different opinions! The goal is to talk things through so that you really understand each other’s decision about organ donation – ultimately so everyone’s certain if something should happen to you. 

Respectful communication on any topic – including this one, involves letting the other person talk without interrupting them. It’s also good to repeat back to someone what you’ve just heard them say so that there’s no misunderstandings. Be open and willing to answer any questions that your family might have honestly. 

Did you know that 9 out of 10 families in the UK support donation going ahead when they know it’s what their loved one would’ve wanted? Have the chat now so that everyone’s sure.

What should your partner know about you? If you’re in a relationship, it’s likely you’ve pondered on this. What should you share and what’s ok to keep to yourself?  Here’s ten things your partner really ought to know about you – and how to tackle the trickier conversations. 

1. How you take your tea and coffee

It might seem insignificant but your partner knowing the little things about you, such as exactly how you take your coffee can really make you feel that they care. And if it means they wake you up with a hot cup of coffee in the morning, well, that’s a bonus. 

2. Your family values

If you’re early on in your relationship, this might feel like a big discussion to have. But knowing you’re both on the same page – whether that’s wanting marriage, one or several children, or neither of those things, will lay the foundations for a great future together. And if you’re already coupled up with kids? Regularly sharing with your partner your views on future goals, how you discipline the children, or simply the running of your home, will keep you functioning as a strong team.

3. How you handle money

Not every couple finds it easy to talk about money – and it’s often a source of rows. But when sharing a life together, being open with your partner about finances and spending habits is essential. Pick a time when you’re both feeling relaxed to talk over bills, budgets and how you can tackle any debt you may have. Everyone has strengths and weaknesses when it comes to financial matters. By working out yours – and sharing them, you’ll be able to work together. 

4. Your daily routine

Do they get up at five am to workout while you’re still in your pjs at midday? You don’t need to be on the same schedule but your partner knowing what a typical day looks like for you will help you to make time for each other. And if you don’t yet live together, it will help you discuss how your lives can fit together in a way that suits you both. 

5. Your love language

You and your partner don’t need to speak the same of the five love languages – Words of Affirmation, Quality Time, Acts of Service, Physical Touch or Receiving Gifts – you just need to be able to express yourselves in a way which makes you both feel understood and valued. You can simply tackle this by saying things such as, “I feel really loved when you make time for me in the evenings,” or “I feel really valued when you buy me flowers”.

6. If you’d like to be an organ donor

Talking about death might feel morbid, but by telling your family whether you’d like to be an organ donor or not, you can give them the certainty they need to support your decision at a difficult time. Whatever your organ donation decision, you can register your choice on the NHS Organ Donor Register. Telling your loved ones is an important part of this decision as they will always be involved before organ donation goes ahead. Have an honest and open chat about it so you’re sure what each other wants. 

7. Dreams and aspirations

Letting your partner know what your dreams and aspirations are can help them to support you in achieving those goals – and vice versa. Whether that is looking after the kids in the evenings so you can work on a project or taking extra shifts at work so you can go back to university, having them on side will not only bring you closer, but it will help you chase the things that make you happy.

8. If you have allergies or medical needs

Whether you’re allergic to peanuts or have diabetes, your partner knowing your medical history and needs will help them with day-to-day things such as knowing what meals they can cook you, as well as the answers to important questions if they have to advocate for you in a medical emergency 

9. Your beliefs

It may be important to you to know if you and your partner share the same core values – especially if you do plan on raising a family together. Being aware of each other’s religious beliefs and where you stand politically can help you both avoid surprises and conflict later down the line.

10. How you like to recharge

Do you like to be alone or do you prefer to let off steam with your friends and family? Telling your partner what helps you to relax will allow them to help you decompress. The key is communicating those needs so you both understand each other’s needs in stressful situations, and so you can support each other in a way which works for you both.

You could save or transform the lives of up to nine people if you choose to donate your organs when you die and many more by donating tissue. That's why sharing your decision with your loved ones is so important.

So what happens when you become an organ donor? Learn more about the choices you have when recording your decision on the NHS Organ Donor Register – and what to tell your family to help them to understand too.

Choosing to be an organ donor

When registering your decision to be an organ donor, you can choose what organs you’d want to donate. This could be all, or some of them, including your kidneys, heart, liver, lungs, pancreas and/or small bowel. You can also donate your tissues – including heart valves and arteries, skin, bone and even your corneas.

The most important thing to do is to let your family know so that they understand and support your choices. While 80% of people in England think it’s important to share their decision about organ donation with their loved ones, just under 40% have done so.

One of the biggest reasons preventing organ donation from going ahead is families being unsure of what their loved ones would have wanted. Having this conversation now could save or improve the lives of others, and help your family be sure of your decision at a difficult time.

In this video, families talk about how they had the conversation about organ donation - and why it’s so important to talk about your decision

What can you donate?

Your heart

Someone may need a heart transplant due to diseases that have weakened the heart muscles or caused blockages in the vessels that lead to the heart. Cardiomyopathy and coronary heart disease are the two most common reasons for heart transplants and receiving a donor heart may often be someone’s only chance of survival.

Unfortunately there are more people waiting for a heart transplant than there are donor hearts. If you make the decision to donate your heart, be sure to speak to your loved ones so that they understand and support this.

Your lungs

Why do people need lung transplants? The lungs are crucial for the flow of oxygen around the body. When they become damaged or they are diseased, it can make someone seriously unwell. If you choose to donate your lungs, tell your family so they know this is what you want.

Your liver

The liver is the largest bodily organ and a vital part of the digestive system. It supports almost every other organ in the body, meaning that even 24 hours without a fully functioning liver can be life-threatening. A liver transplant can be transformative for someone living with liver failure so make sure you share your decision with your family if you’d want to donate  this organ when you die.

Kidneys

Both of your kidneys can be donated after your death and may be used for two separate transplants. Why do people need a kidney transplant? The kidneys balance the amount of fluid and minerals in the body and create hormones – when someone’s kidneys aren’t working properly, they need dialysis to perform some of these vital functions.

Pancreas

The pancreas creates insulin which helps the body regulate blood sugar levels. Patients with Type1 diabetes are unable to produce insulin properly and a life-saving pancreatic transplant is needed if someone is living with advanced diabetes and end-stage kidney failure. There is a long wait for this transplant as a donor kidney is also required. Registering your organ donation decision, and telling your family, could save or improve the life of someone waiting for a pancreatic transplant.

Small bowel

When the small bowel doesn’t work, usually someone will need to take in nutrition through a drip into their veins. Sometimes when this isn’t possible, complications can develop and a patient may require a small bowel transplant. If you have made the decision to donate your small bowel, speak to your family and loved ones, so they understand and support your decision.

Your tissues

Donating your tissues when you die can help to improve the lives of others. You can choose to donate your skin, bone, tendons, heart valves and arteries.

You can also donate your corneas. There are currently not enough corneas available for transplant – so if you decide to donate ‘the gift of sight’, you would be saving and restoring someone’s eyesight. Don’t forget to tell your family this is what you’d like to do, so they can support this decision.

Why might someone need a transformative tissue transplant?

• Skin grafts for people suffering with serious burns.
• Bone donation for those who have experienced injury or loss due to illness. This can help reduce pain and increase mobility.
• Heart valve donations for babies born with heart defects and adults with damaged heart valves.
• Cornea donation for people with sight problems caused by eye disease, infection or birth defects.

Visit NHS Organ Donation to find out more about what you can donate, and for advice on your choices and how to record your decision – remember whatever you decide talk with your loved ones to give them the certainty they need to support it.

If you get clued up on the facts surrounding organ donation, you can share these with your family so they’ll be sure about your decision.

Could you be an organ donor? Here’s what you need to know to help you and your loved ones make informed choices.

Is there an age-limit for being an organ donor?

No! You can choose to be an organ donor whatever your age – and you can register this decision on the NHS Organ Donor Register.

Whether your organs and tissues are suitable for transplant is decided by medical specialists, after you die. The viability of your organs will be considered as well as your medical, travel and lifestyle history, before donation goes ahead.

And your family will always be involved, so make sure you share your decision with them.

Can my children be organ donors too?

If you’re a parent or guardian, you can record the decision for your child to be an organ donor. Depending on how old they are, you should also chat to them about this in an age-appropriate way.

Children can also register themselves to be an organ and tissue donor. If a child dies in circumstances where donation may be possible, a parent or person with parental rights or responsibilities would need to support donation proceeding.

I have a health condition – can I still become an organ donor?

A current illness or health condition doesn't mean that you can’t register your decision to be an organ donor – your suitability for organ donation is determined after you die and at the time of donation.

However, there are certain medical conditions that will prevent you from becoming a donor. These are Creutzfeldt-Jakob Disease (CJD), Ebola virus disease and if you have active cancer at the time of death. With certain types of cancer you may be able to donate your organs if you are three years post-treatment, when you die. It may also be possible for you to donate your corneas and some tissue in these circumstances.

Organ donation will also be ruled out if you have HIV, although in rare cases you may be able to donate your organs to someone with the same condition.

I’m unable to donate blood, can I still be an organ donor?

Yes – there may be specific reasons that stopped you from giving blood, such as having had a blood transfusion or certain medication you were taking at the time. However, this won’t necessarily affect your ability to become an organ donor if that’s what you decide.

What about my lifestyle choices?

If you’re concerned that certain lifestyle choices may prevent you from being an organ donor – don’t be. You can still register your organ donation decision and talk to your family about it. This includes if you:

Smoke

Smokers are still able to donate organs and save lives. It is only decided if organs and tissue are suitable for a transplant, when you die, at the time of donation.

Drink alcohol

Excessive drinking may affect some of your organs such as your liver, but you can still choose to be an organ donor. Organ viability will be decided after death by medical specialists.

Have a tattoo

Having a tattoo anywhere on your body won’t prevent you from donating your organs. You can go ahead and record your decision on the NHS Organ Donor Register.

In this video, families talk about how they had the conversation about organ donation - and why it’s so important to talk about your decision

Does my race or ethnicity affect my ability to donate organs?

Organ donors are needed from all communities and ethnicities. In fact, although people can receive an organ or tissue donation from someone of any ethnicity, the best transplant matches come from donors of the same ethnic background. Black and South Asian patients wait longer than white patients for a transplant – so it’s especially important to know that ethnicity isn’t a barrier to being an organ donor.

Visit NHS Organ Donation to find out more about who can be donor, as well as advise on your choices and how to record your decision – remember whatever you decide, share it with your loved ones to give them the certainty they need to support it.

Organ donation can help someone who needs a life-saving transplant.

It’s important to know that when choosing to be an organ donor after you die, your faith and beliefs will always be respected.

What religions support organ donation?

All the major religions and belief systems in the UK are open to the principles of organ donation and transplantation – accepting that it is an individual choice.

But it’s natural that you may have questions or concerns surrounding your religion and organ donation. Exploring these can help you to make your decision and give you the certainty you need to talk to family and friends about it. Even within the same religious groups, people may have different perspectives on donating organs after death.

Whether or not you decide to be an organ donor, it is always your choice – and you can seek advice from your religious leader or adviser to be sure that aspects of organ donation are in-line with the principles of your faith.

Share your decision with loved ones

Your family will always be involved before organ donation goes ahead, so it’s important to speak to them too about what you want, so that they understand your decision and can support it at a difficult time.

9 out of 10 families in the UK support organ donation going ahead, when it has already been discussed within the family – and they’re sure it is what their loved one wanted. Whatever your organ donation decision, the best thing you can do is talk with your loved ones to give them the certainty to support it.

In this video, families talk about how they had the conversation about organ donation - and why it’s so important to talk about your decision

Your faith and beliefs will always be respected before organ donation goes ahead.

Visit NHS Organ Donation for more advice on organ donation and your beliefs. You can find out more about your choices and record your organ donation decision – remember, whatever you decide, talk with your loved ones to give them the certainty they need to support it.

You may have heard that the organ donation law in England has changed – and learning what this means will help you when talking to your family about being an organ donor.

Here’s what you need to know about the opt-out system.

Organ donation law: What is the opt-out system?

Organ donation law has changed to an opt-out system in England and Wales – and will change in Scotland from 26th March 2021.

‘Opt-out’ in England means if you are over 18 you are considered to have agreed to be an organ donor when you die, unless you have recorded a decision not to donate or you are in one of the excluded groups. This change in organ donation law will help to save or transform the lives of people waiting for an organ transplant.

Need to know!

• The opt-out system doesn’t apply for under 18s in England.
• Northern Ireland still has an opt-in system.

Organ donation is still your choice

The main thing to know is that wherever you live in the UK it remains your choice whether or not to be an organ donor. Whatever you decide, you can record this decision on the NHS Organ Donor Register, so that everyone is clear. Talking to your family about it is really important to give them the certainty they need to support it.

When you register a decision to donate, you can also choose whether you want to donate some, or all, of your organs when you die. And you can change your mind at any time about your decision to be an organ donor just let your family know this too.

Loved ones will always be involved

Organ donation only goes ahead with the support of your family, so whatever your organ donation decision, the best thing you can do right now is talk it through with your loved ones.

If you die in circumstances where you can donate your organs, your family will always be involved before donation goes ahead. Only then is it determined if some, or all of your organs or tissues are suitable for transplant, at the time of donation. Amazingly, 9 out of 10 families in the UK support donation going ahead when they’re sure it’s what their loved one would have wanted.

Your faith and beliefs will always be respected before organ donation goes ahead.

In this video, families talk about how they had the conversation about organ donation - and why it’s so important to talk about your decision

Make time to talk about it

Although 80% of people in England are willing to donate some, or all of their organs when they die, less than half have shared this decision with their families. So don’t put off having the conversation with your loved ones.

Visit NHS Organ Donation to find out more about the opt-out system, your choices and to how to record your decision. Then chat to your family to give them the certainty they need to support it.

Every year, hundreds of opportunities for life-saving organ transplants are missed. Why? Because not enough people share their decision to be an organ donor when they die – leaving loved ones uncertain about their choice.

Whether or not you would like to be an organ donor, telling your family and friends is an important part of this decision to give them the certainty they need to support it.

To provide you with the facts – and to help prepare you for a conversation with your loved ones, we’ve partnered with NHS Blood and Transplant to give you the lowdown on all of the important information surrounding organ donation.

What is organ donation?

Organ donation is the amazingly generous act of donating your organs to others when you die. If you choose to be an organ donor, you could save or transform the lives of up to nine people and many more by donating tissue.

Organ donation has changed to an opt-out system in England and Wales, and in Scotland from 26th March 2021. Northern Ireland has an opt-in system. Wherever you live in the UK you still have a choice if you want to be an organ donor or not when you die, and you can register this decision on the NHS Organ Donor Register so everyone’s clear.

Sadly, every day across the UK someone dies waiting for an organ transplant. If you choose to donate some, or all, or your organs and tissues you could give someone in need of a transplant the chance of a longer, healthier life and more time with their own families.

In this video, families talk about how they had the conversation about organ donation - and why it’s so important to talk about your decision

Get the facts

Having all the right information about organ donation will help you to decide if you want to be an organ donor and it also makes it easier to talk about organ donation with your family or friends – especially if they have questions to ask you.

Age, current health, faith, or ethnicity needn’t stop you from choosing to be an organ donor and registering your decision. Whether or not some, or all, of your organs or tissues are suitable for transplant is something that’s only determined after death, at the time of donation – taking into account your medical, travel and social history.

90% of families in the UK support organ donation going ahead when they know it’s what their loved ones would have wanted. You can use the advice and tips that we’re sharing over the coming days to help you approach this conversation at home.

Visit organdonation.nhs.uk for more advice about your choices and how to record your decision.

Sadly, one of the common reasons families don’t support organ donation going ahead is because it’s never been talked about it – so they’re uncertain what their loved one would have wanted.

Whatever your organ donation decision, the best thing you can do is talk about it with your family and friends to give them the certainty they need to support it. Here’s a reminder of why talking to your family about organ donation is so important.

Organ donation saves or transforms lives

Every day someone in the UK dies waiting for an organ transplant. If you choose to be an organ donor, you could save or transform up to nine lives and many more by donating tissue – giving people the chance of a longer, healthier life and time with their families. Telling your own family whether or not you’d like to be a donor is an important part of your decision.

You can share your decision

Organ donation has changed to an opt-out system in England and Wales, and in Scotland from 26th March 2021. Northern Ireland has an opt-in system. Wherever you live in the UK, you still have a choice if you want to be an organ donor, and you can register this decision on the NHS Organ Donor Register, so everyone’s clear. Your family will always be involved before organ donation goes ahead – it is only decided if some, or all of your organs or tissue are suitable for transplant after death, at the time of donation.

Your family will be sure of your choices

Did you know that you can choose to donate either all, or some, of your organs? When you register your organ donation decision, you can select to donate your kidneys, heart, liver, lungs, pancreas and/or small bowel, and also your tissues. Donating skin, bone, heart valves and arteries could transform the lives of others. A sight-restoring cornea donation offers someone ‘the gift of sight.’ Talking to your family about organ donation gives them the certainty to support your choices.

In this video, families talk about how they had the conversation about organ donation - and why it’s so important to talk about your decision

Myths can be busted

Anyone can register to be an organ donor, but not everyone knows that they can. Medical conditions, faith or ethnicity aren’t barriers to being an organ donor – all the major religions and belief systems in the UK are open to the principals of organ donation and transplantation, and accept that it is an individual choice.

A chat will help loved ones

Eight in ten people in England are willing to donate some or all of their organs when they die but less than half share this decision with their loved ones. If you are able to donate your organs when you die, your family will always be involved before organ donation goes ahead. Have a conversation about organ donation now to make things easier for them at a difficult and upsetting time.

Visit organdonation.nhs.uk to read more about having the conversation, as well as further advice on your choices and how to register your decision.

Remember whatever you decide, share it with your loved ones to give them the certainty they need to support it.

While many people have heard of asthma, as it's a common condition affecting 5.4 million people in the UK alone*, not many recognise just how debilitating the condition can be. 

In medical terms, every 10 seconds someone has an asthma attack that could be life threatening*. While the NHS spends a billion pounds a year on average treating the condition, hospitalisations rack up to almost 80,000 in just one year*.

As well as the physical impacts of the condition, the consequences of asthma on sufferers’ mental health can also be significant.

A survey by Opinion Health on behalf of the pharmaceutical company Chiesi Limited posed questions to 500 adults diagnosed with asthma across the UK and the results showed that nearly half of asthma sufferers had been diagnosed with a psychological condition including depression, anxiety and bipolar disorders.**

The survey, ‘Getting it off your chest: revealing the psychological impact of asthma, Opinion Health, 2020′ also found that just over half are worried about their condition, with over a third saying that it impacts their stress levels.**

In addition, more than one-quarter of participants had been diagnosed with a depressive disorder, while just under a third of participants had been diagnosed with an anxiety condition.** Of those, worryingly, just under half said that their psychological condition had worsened their asthma symptoms and one in three people stated that their disorder had been directly caused by asthma.**

For many people with mental health problems, exercise and a proper sleeping routine can be helpful***. However, the findings show that more than half of those struggling with asthma also find it difficult to exercise, sleep and their mood is negatively impacted by the condition.**

From the research, it’s clear that asthma is a vastly under-rated problem across the country when it comes to mental health, and now medical experts are advising that more help needs to be given to adults with asthma to help them cope.

What is being done to help adults with asthma with their mental health?

Despite the clear negative impact that asthma is having on people’s mental health, according to the survey, eight out of ten sufferers have never had a conversation with their healthcare professional about it.**

These numbers are especially concerning as almost half confirmed that they believe psychological support would help them manage the emotional impact of asthma, but 23% of those that answered the survey said that they don’t feel confident in asking their healthcare provider for help.**

As Dr Daniel O’Toole, Consultant Clinical Psychologist says “These results highlight the unmet need faced by adult asthma sufferers in the UK.”

“Although we have made some progress in helping adults with asthma better control their condition, the findings demonstrate there is much more to be done to support them by improving the psychological care provided. This need is likely to be more prominent now during the COVID-19 pandemic where lockdown and ‘shielding’ measures can lead to, amongst others, increased feelings of worry, anxiety and isolation.”

Respiratory Nurse Consultant at University Hospital Leicester, Jane Scullion, agrees. She says, “This is a difficult time for everyone, especially adults with asthma who are classed as high risk of severe complications from COVID-19.”

“Now more than ever we need to support them, so they can live the best lives that they can – these results provide us with some suggestions of how we can best do this.”

With this in mind and the evidence collected by the survey, we can hope that adult asthma patients will be given more help in the future to manage the difficult mental health issues related to their condition.

This article has been developed and funded by pharmaceutical company © Chiesi Limited [Job code: UK-RES-2000600 Date of prep: October 2020]

* Asthma UK. Asthma facts and statistics. Available at: https://www.asthma.org.uk/about/media/facts-and-statistics/. Last accessed: October 2020. ** Getting it off your chest: revealing the psychological impact of asthma, Opinion Health, 2020 *** The Mental Health Foundation. 2016. The importance of sleep. Available at: https://www.mentalhealth.org.uk/blog/importance-sleep. Last accessed: October 2020

Acne, dry skin and sunburn - these are just some of the problems that our skin has to deal with from time to time. Read on to see how you can level up your daily skincare routine.

Helping to protect our skin against potential breakouts, the wind and elements, and those harmful UV rays can seem like an impossible task. But in reality you only need a few good products from Boots UK to get started. With the best skincare products around to help you create your very own at-home self care ritual to suit your skin’s needs.

Here are 7 ways to refresh your daily skincare routine...

1. Start with SPF

We all know by now that SPF is a real essential of any skincare routine, no matter the season. Of course, in the summer, it needs to be a priority but it’s important every day.

Standard facial sun creams (SPF 30 or above, of course) will work for many people and there are so many good ones to choose from. But if you suffer with conditions such as acne or dry skin, you’ll need something a little more advanced. 

We love a bottle of La Roche-Posay Anthelios Ultra-Light Invisible Fluid Sun Cream. It’s light so won’t clog your pores, has a high SPF and comes in a 50ml bottle, making it the perfect facial sun cream to slip into your bag.

2. Vitamin C serum

The unsung hero product of a skincare routine has got to be a reliable vitamin C serum. 

As well as helping you balance out skin discolouration, redness and dark circles, a good vitamin C serum like the The Ordinary Vitamin C Suspension will help you fight against the damage caused by harmful UV rays. 

With its effective combination of vitamin C and hyaluronic acid, a vitamin C serum can be a reinvigorating part of your morning routine or soothing in the evening hours. 

3. Face wipes in the fridge

Whether you’re taking in the sunshine on a run, or working up a sweat in the gym, heat can overwhelm your skin very quickly and leave you feeling hot and bothered. 

To combat this, we go for one of the oldest tricks in the book. Slip a travel sized set of cucumber facial wipes into your bag for an on-the-go refresh and then for when you get home, have your favourites in the fridge ready for an instant cool down.

4. Fake it 'til you make it

Most of us want a sun kissed look that comes from hours spent on the beach or a tanning bed, but actually spending that much time in unfiltered UV can wreak havoc on our skin.

For summer glow all year round, try tanning drops - like those from Tan Luxe’s The Face collection. Simply add to your favourite moisturiser and use anywhere on your body.

5. Opt for a BB cream instead of foundation

Many of us are now ditching heavier foundations, opting for a bare face approach instead of wrestling with constant applications throughout the day. 

But there is another way!

Light creams such as No 7’s Beautiful Skin BB creams come in a complete range of shades and offer different combinations depending on your skin type, so you can keep your enhanced, glowing complexion whatever the weather. 

6. Take the day off with a balm or lotion cleanser

After spending time in the summer sun or outside in the bitter winter chill, the best thing you can do for your skin is make sure that your pores are clear and the impurities are cleaned away - especially if you normally have quite oily skin. 

Unlike a regular liquid cleanser, a balm or lotion cleanser takes your night routine up a notch as the combination of soothing botanicals and hot water take a deep dive into your skin and moisturise and rehydrate, while also taking off make-up and sun cream. 

Boots’ very own Botantics Hot Cloth Cleansing Balm is ideal for this. Infused with Organic Rosehip extract, it’s full of omegas and good fatty acids which leave your skin glowing.

7. A spot of after sun

While many people use after sun for when they’ve forgotten to top up the sun cream, applying a small pea sized amount to your face before you go to sleep every night - any time of the year - will see you wake up feeling refreshed. 

If you suffer with dry skin in the summer months, then this is a real winner. A spot of after sun will keep your skin moisturized, without having to settle for the heavy creams and lotions.

Sponsored by Boots UK

Registered dietitian Nichola Ludlam-Raine helps you decipher the fact from the fiction

There are many misconceptions and myths when it comes to ways in which we can boost our immunity, particularly when it comes to diet – from so called “super foods” to supplements – it can often be confusing to decipher the fact, from fiction.

According to Registered Dietitian, Nichola Ludlam-Raine, we can help our body’s natural defences and support our immune system by eating a healthy and balanced diet, but this can often be overlooked or we’re left confused as to what a balanced diet really looks like.

“Of course, no one food or supplement can protect you from getting ill and good hygiene such as hand washing plays an important role, as do other lifestyle factors including sleep, exercise, and stress management, but by eating a healthy, balanced diet you can help to support your body’s natural ability to fight infection.”

Nichola, as a registered Dietitian and mum of one, has included her top tips below on how you can help to support your immune system, alongside some easy dishes that can help you and your family have a healthy, balanced diet.

1/ Eat a healthy and balanced diet 

A number of different essential nutrients are involved in supporting our immune systems to work normally so that our bodies can deal with infection – these are: vitamin A, vitamin B6 & B12, vitamin C, vitamin D, copper, folate, iron, selenium and zinc – here’s what they can do and what you can eat to get these nutrients, as part of a balanced diet.

Vitamin A Helps support immune cells as well as keeping the membranes in our nose, mouth and respiratory tract healthy; these membranes form the body's first line of defence against infection and help to stop harmful bacteria from getting in to our body. To go towards getting your recommended intake of vitamin A, you could try sweet potato or butternut squash – a good source of beta carotene, which can be converted to vitamin A by the body. Try it mashed or baked in the oven. Spinach is also a good source of beta carotene – why not throw a few large handfuls of spinach into a salad or stir-fry. Eggs also provide vitamin A, with 2 boiled eggs providing more than 25% of our recommended nutrient intake.

Make it: Smokey Bacon And Egg Bake With Red Peppers*

Vitamin B6 Helps immune cells to communicate. It also contributes to energy production in the body, and reduces tiredness and fatigue. Fish, beef, lamb, pork and poultry, as well as soy beans, nuts and seeds are all sources of vitamin B6. So why not enjoy lean steak strips with vegetable fajitas or with a vegetable stir-fry for dinner to help get your daily recommended intake of vitamin B6?

Make it: Lamb Shish Kebabs with Hummus*

Vitamin B12 Helps to produce new immune cells and is also involved in many functions in the body. It contributes to the normal function of the nervous system, as well as helping normal psychological function, red blood cell formation and a reduction in tiredness and fatigue. Meat, such as beef, lamb and pork, is one of our main sources of vitamin B12, which is typically only found naturally in foods from animal products. Those eating a vegan diet need to consume foods fortified with vitamin B12 or take a supplement to ensure they get enough.

Make it: Rosemary and Balsamic Scotch Lamb Steaks*

Vitamin C Helps to maintain the skin, our external barrier to infection, and also helps the nervous system to function normally. Some research^[1] has shown, whilst it won’t prevent a cold, regular vitamin C supplementation may help to reduce the duration and severity of a cold, in some people. However, it’s better to get the nutrients you need from a healthy dietary pattern and it’s fairly easy to get your recommended daily intake of vitamin C – for example in half a pepper or a portion of strawberries. Other good sources include citrus fruits, like oranges, easy peelers and grapefruit, kiwi fruit, watercress, broccoli and Brussel sprouts.

Copper Helps to protect immune cells and also helps the nervous system to function normally. Copper can be found in a range of sources including wholegrain bread and breakfast cereals, whole wheat pasta, quinoa, meat, some oily fish, shellfish, beans, peas and lentils like baked beans, kidney beans and chickpeas, dried fruit, nuts and seeds. So eating a variety of foods within a healthy, balanced diet will help ensure you get enough.

Vitamin D Helps support healthy bones and teeth, but a low vitamin D status is associated with reduced immune response. Vitamin D is also known as the sunshine vitamin because we get most of our vitamin D from the sun’s UV rays (between April and September) on our skin. The government has advised we should all consider taking a 10 microgram vitamin D supplement throughout spring and summer while the lockdown continues, because we may not be getting enough vitamin D from sun exposure. We can usefully obtain some vitamin D through the diet but food sources are limited. These include oily fish such as salmon and mackerel, eggs, and some fortified breakfast cereals and fat spreads. Red meat also, on average, contributes 10% of vitamin D intakes in UK adults.

More information on vitamin D can be found on the NHS website.

Folate Helps produce new immune cells. It can also help reduce tiredness and fatigue and contributes to normal psychological function. Folate is found in many foods including oranges, berries, green leafy vegetables such as cabbage, peas, chickpeas, beans, cheese, whole meal bread and fortified breakfast cereals. Folate is particularly important in early pregnancy to help reduce risk of neural tube defects (NTDs), such as spina bifida.

Iron Helps maintain the health of immune cells. It also helps normal mental function, supports the formation of red blood cells, and helps reduce tiredness and fatigue. Sources of iron include beef, pulses, nuts, seeds and leafy green vegetables. Our bodies can absorb iron from meat more readily than from plant sources. Vitamin C helps the body to absorb iron from plant sources so it’s a good idea to include fruit and vegetables with meals.

Selenium Helps strengthen the response to infection. It also supports normal hair and nails. Selenium is found in pork, nuts and seeds, particularly Brazil nuts, cashews and sunflower seeds, as well as eggs, offal, poultry, fish and shellfish.

Zinc Helps produce new immune cells. Zinc also contributes to normal fertility and reproduction, and helps to maintain normal hair, skin and nails. Sources of zinc include beef, lamb and pork, shellfish, cheese and wholemeal bread.

Make it: Welsh Lamb stir fry*

*The Department of Health suggests for people who are high consumers of red and processed meat, in other words who eat more than 90g (cooked weight) per day, to cut down to 70g a day (about 500g per week). Make healthier choices, such as lean cuts of red meat and lean mince, where possible. A typical 70g serving of cooked red meat is roughly the size of half the palm of your hand – it’s that easy!

2/ Move your body and get enough sleep

Being physically active is important for good health and can reduce the risk of many chronic conditions including coronary heart disease, obesity and type 2 diabetes. It can also help improve mental health. It’s recommended to exercise at a moderate intensity for at least 150 minutes per week, or at a more vigorous intensity for at least 75 minutes per week.

Sleep is the time that your body rests, recovers and repairs. An occasional sleepless night is unlikely to make a difference to your health, but prolonged lack of sleep can impair your immune system, leaving you more vulnerable to illnesses such as colds. Research suggests getting enough regular sleep also helps you to maintain a healthy weight, which is vital for overall health and preventing certain diseases.

I always say, the best way to look after your health and support your immune system is to eat a healthy and balanced diet that is rich in variety and colour. This includes eating plenty of plant-based foods such as fruits, vegetables, wholegrains, beans and pulses. In addition to some lean red meat, fish, eggs and small amounts of healthy fats (such as nuts, seeds, olive and rapeseed oil).

Don't neglect other lifestyle habits though, because not smoking, not drinking too much alcohol, getting an adequate amount of sleep and exercising regularly are just as important!

In Partnership with the Agriculture and Horticulture Development Board (AHDB), Quality Meat Scotland (QMS) and Hybu Cig Cymru – Meat Promotion Wales (HCC) – the English, Welsh and Scottish levy bodies that between them cover all food groups in a healthy balanced diet.

Do you have a burning in your chest or throat, or an acidic taste in your mouth? You could have heartburn.

The good news is that there might be a cure for heartburn. So if you are suffering, take a look at our advice to help you ease your suffering.

Your questions about heartburn - answered:

Q. I think I've got heartburn. Why?

A. You're not alone. Heartburn is very common. It's a symptom of acid reflux, which is when the valve at the top of the stomach relaxes, allowing stomach acid to travel up the oesophagus (food pipe). This causes the burning sensation and other unpleasant symptoms.

MORE: 3 delicious recipes that could help you avoid heartburn

Q. What causes heartburn?

A. Being overweight, smoking, stress and pregnancy, or taking medicines - such as anti-inflammatory painkillers like ibuprofen - can cause heartburn, as can certain types of food and drink. Fatty, spicy, citrusy foods; acidic produce such as tomatoes and onions; dairy (including chocolate) and drinks such as alcohol, coffee and tea also increase your chances, but while these are the main culprits it can vary from person to person.

Q. What can I do to ease the symptoms?

A. Over-the-counter remedies such as Rennie can ease the symptoms of heartburn fast. Rennie tablets contain two antacids; calcium carbonate and magnesium carbonate, which neutralise excess stomach acid, turning it into water and other natural substances for quick relief. Widely available, Rennie products can be bought in supermarkets, pharmacies and online.

Q. But I don't like taking pills

A. You don't have to – Rennie tablets are chewable, and come in a variety of flavours, including Rennie Peppermint, Spearmint and Orange Flavour, as well as mint flavoured Liquid Heartburn Relief. There's even a Sugar-Free tablet for those who need to watch their sugar intake.

Q. How do I prevent heartburn?

A. The best way to avoid heartburn is to take care of yourself. Making simple lifestyle changes will lessen your chances of developing this painful ailment. Don't rush your food, eat smaller meals so you don't get too full, stay hydrated, avoid triggers that stimulate stomach acid such as alcohol and spices, and wear loose fitting clothes so your stomach isn't restricted. If your heartburn is worse at night, try not to eat four hours before bedtime and sleep with your head slightly raised. If you smoke quitting can help, as can losing weight.

Q. I'm pregnant and have awful heartburn! Can I take antacids?

A. Hormonal changes during pregnancy and the pressure of the growing baby on the stomach can cause many women to experience symptoms during one or all of their trimesters. The good news is that, when used as directed and as advised by a doctor or pharmacist, all Rennie products can be taken in pregnancy and during breastfeeding.

However, if you are pregnant, medicines can affect the unborn baby. Always talk to your doctor or pharmacist before taking any medicine during pregnancy.

Q. I've followed the advice and still have heartburn

A. If lifestyle changes don't make a difference, if you find that over-the-counter remedies aren't easing your symptoms, or you get heartburn regularly for 3-4 weeks, then the NHS recommends you see your GP as you may have a condition such as a hiatus hernia or gastroesophageal reflux disease (GERD), which will require further treatment.

This is a promotional feature with Rennie.

Follow the link to find out more about how Rennie products can help ease the symptoms of heartburn.

Promotional feature McDonald's

1. Extra family time

How many times have you had to dash from work to get the kids? Choose to work flexibly and you’ll have more time to spend with those you love. So you can take the kids to football practice, be there for school pick-up or drop-off, do the shopping for an elderly relative or make a parents’ evening without breaking a sweat.

2. Get things fixed

When appliances or services play up, it can be a double heart-sink moment as you figure out when they can be fixed. Waiting in for engineers is a pain, but if you have a flexible job, it’s easier to plan your life around it.

3. Time for yourself

If me-time is in short supply, flexible working could be the key to creating more.Whether it’s fitting in an exercise class, a few hours a week for a hobby, gardening, long dog walks or even giving something back by volunteering, choosing when you work gives you the ability to schedule in down time as well as everything else.

4. A faster, cheaper commute

However you travel to work, if you’re doing it at rush hour, it’s likely to take longer and cost a premium. Sitting in traffic uses more fuel than an easy drive, while peak rail fares have a price bump. By travelling when it isn’t busy, you can cash in on cheaper off-peak fares or use less petrol – which is better for the environment too!

5. Spend less on childcare

If you work when your partner is at home, there’ll be fewer days when you’ll need to pay for care. Plus, if your kids are at school, flexible working comes in handy during the holidays – meaning you can do more activities with them.

6. You’ll feel more in control

Selecting when and how much you work comes with plenty of benefits. Not only is managing your own timetable empowering, it’s less stressful than always having to be somewhere at the same time every day. Plus, if you’re a night owl or an early bird, you can always work when you feel at your best.

Working at McDonald's is more than just a job. Whatever you want to get out of your career, McDonald's can provide it for you. For more info, visit people.mconalds.co.uk

Promotional feature with McDonald's

There are very few people who don’t appreciate the value of a meal at McDonald’s or its family friendly vibe. Who hasn’t relied on its Happy Meals ® to turn some frowns upside down?

Tasty options

But it’s more than just a great place to feed hungry mouths – it also offers flexible working solutions for busy parents. If you’re juggling the kids, your job, housework and family commitments, the career options on offer at McDonald’s could just be the answer.

Add value

There are even training and apprentice opportunities, which are amazing if you’re returning to work and feeling like your skills could do with a revamp. Whether you’ve had a long break, are looking for a change of pace or want to fit work around family, McDonald’s has a range of positions to suit your schedule.

More special moments

Just imagine being able to make every parents’ evening, football practice or dance class without dashing around or missing some. We chatted to two employees to see why they swapped the 9-5 for the flexibility, development and job satisfaction of a career at McDonald’s.

Susie, Shift Manager

‘I have two boys aged 14 and 7 and I’m always busy looking after them. I used to be a bus driver but when I had my youngest son, I wasn’t able to do the shifts. A job came up at McDonald’s and even though I could only work evenings, they said that was fine. It meant I was able to look after my kids during the day and work at night. I also love the opportunities that I’ve been given – the chance to improve yourself and get better with a great team has been amazing.’

Natalie, Crew Trainer

‘Originally, I chose McDonald’s for flexibility – it enabled me to be a mum as well as a working mum, when normally you have to give up one or the other. Since, I’ve had a good balance of working life and time with my children and have discovered the opportunities on offer. At my age, you can feel like all your learning is done, so being able to go back into education was special to me. About a year in, an apprenticeship was mentioned to me by a senior member of staff, which I took up. Finishing it was probably one of my proudest moments.'

Working at McDonald’s is more than just a job. Whatever you want to get out of your career, McDonald’s can provide it for you. For more info visit people.mcdonalds.co.uk

Promotional feature with McDonald's

Ever have one of those ‘blink and you’ve missed it’ weeks? Getting the right balance between work, home and me-time can be tricky – and everyone’s ideal mix is different. Fortunately, a few tweaks could be all it takes for better work life balance.

Ring-fence free time

Saying yes is easy – yes, I’ll take on the extra project, or yes, I’ll help out with childcare – it’s saying ‘no’ that’s hard. But it’s essential to be realistic about what’s being asked of you, how much time it will take and where that time will come from. If you’re constantly playing catch-up because you’re helping other people out or are missing out on family time, it’s time to practise saying no. Remember that by doing so, you’re actually saying yes to more of what you want, whether that’s quality time with the kids or time for yourself.

Resist distractions

You’ve finished work, the kitchen is clean – what now? If you find yourself scrolling social media, or answering work emails, it’s time to find an alternative. Instead of wasting precious minutes, put them to better use – read a few pages of the book you never seem to be able to finish, prepare lunches for the next day so the morning routine is smoother, or reflect on what you’ve achieved that day – a great way to combat any negative thoughts of not getting enough done.

Choose flexible working

Instead of trying to fit your life around work, think about fitting work around your life. A job where you can work evenings or on certain days is ideal. You’ll be able to make time for what you want, whether that’s studying, a catch-up with friends or family or a long walk. McDonald’s offers flexible working that’s designed to suit everyone’s schedule, whether you’re a busy working mum, student, returning to work after a break or looking for an ‘encore career’.

Get into good habits

Switching off after work can be as challenging as being ready and raring to go. A good tip is to always do certain things to wind down or switch yourself into work mode. For example, after work, you could put on music, light a scented candle and spend 10 minutes without using any other tech to help reset your mind.

Or to get work ready, make a cuppa and set aside time to plan out the day ahead without rushing around. It might not feel natural at first, but before you know it, your new routine will be an essential part of your day.

Working at McDonald’s is more than just a job. Whatever you want to get out of your career, McDonald’s can provide it for you. For more info visit people.mcdonalds.co.uk

Great days never leave you, so take advantage of South Western Railway’s massive winter discounts and visit some of the best Christmas markets in the south west.

With more than 200 destinations to explore, the South Western Railway network is the ideal way to reach the region’s best festive events. Also ideal are the huge train ticket discounts on offer throughout November and December, to the following magical markets…

Bournemouth Christmas Market, Dorset

15 November 2019-1 January 2020

Located in the centre of Bournemouth, a 20 minute stroll from the station, this popular Christmas market offers an array of artisan stalls and food experiences, from Yorkshire pudding wraps to award-winning bratwurst. After you’ve ticked off everything on your shopping list, kick back with a glass of mulled wine at the specially built two-storey Alpine Lodge Bar, walk the glittering Christmas tree trail, watch the free entertainment, or take the kids to Santa’s Grotto.

Your massive train ticket saving: from 18 November to 1 January, get up to 30% off a Day Return to Bournemouth. A ticket from Southampton Central is £10, from Ashurst £7.50 and from Poole £3. Book here.

Exeter Christmas Market, Devon

16 November-19 December 2019

A 20 minute walk from Exeter St David’s station, Exeter’s Christmas Market is widely seen as one of Britain’s best, in part thanks to its enviable position beside the awe-inspiring cathedral. Inspired by German festive markets, there are a host of food and craft stalls to browse and Bavarian bars to enjoy, as well as activities and carol services taking place in the ancient cathedral. It’s little wonder this event attracted 600,000 visitors last year.

Your massive train ticket saving: from 16 November to 19 December, get up to 36% off a day return to Exeter. A ticket from Yeovil Junction is £12.50, from Axminster £7.50 and from Honiton £5. Book here.

Portsmouth Christmas Market, Hampshire

16 November-24 December 2019

Situated on Commercial Road, in the heart of the city, Portsmouth’s Christmas Market boasts a giant walk-in LED bauble and wooden cabins hawking all sorts of culinary delights, from sweet churros and chocolate kisses to traditional pie and mash, alongside stalls offering a range of edible gifts and seasonal goodies. It’s also the perfect place to pick up some festive decorations, or unwind with a drink at one of the bars.

Your massive train ticket saving: from 16 November to 24 December, get up to 37% off a day return to Portsmouth. A ticket from Woking is £15, from Basingstoke £12.50 and from Eastleigh £7.50. Book here.

Salisbury Christmas Fayre, Wiltshire

30 November-24 December 2019

Salisbury’s Christmas Fayre is a 10 minute walk from the station, in the city’s handsome Guildhall Square. An atmospheric, authentic German-style market, where vendors sell premium local and regional produce and unique handcrafted presents from illuminated wooden chalets, it’s just the spot to get your shopping sorted. Afterwards, recuperate in the market’s new food and drink quarter while taking in the sounds of a carefully curated live music programme.

Your massive train ticket saving: from 16 November to 19 December, get up to 35% off a day return to Salisbury. A ticket from Pinhoe is £15, from Basingstoke £10 and from Andover £5. Book here.

Winchester Cathedral’s Christmas Market, Hampshire

21 November-22 December 2019

With more than 100 chalets to peruse, a British crafts village and a food court, Winchester Cathedral’s Christmas Market has gained quite a reputation – in 2018 it was voted Britain’s second best festive market by Booking.com and one of the finest in Europe by the New York Post. Surrounding an open-air ice rink in the shadow of the city’s stunning cathedral, it’s just the right place for a stress-free shopping spree.

Your massive train ticket saving: from 21 November to 22 December, get up to 36% off a day return to Winchester. A ticket from Woking is £15, from Farnborough £10 and from Southampton Central £5. Book here.

Book your tickets now at South Western Railway or discover more Christmas activities in the south west here.

And, treat yourself to a very merry day out with a bit of help from South Western Railway.

Promotional feature with Deep Relief

These easy ways to ease pain mean that when muscular pain strikes, you don’t have to stop. You can keep going with your busy life so long as you can find effective pain relief – something you can rub directly onto where it hurts to help you get moving again.

Your pain could simply be the effects of a busy lifestyle, or from over-doing an activity, such as gardening or sport. Whatever the reason, Deep Relief Anti-inflammatory Gel may be able to help.

What is it?

Deep Relief is a targeted, topical pain-relieving anti-inflammatory gel.

It is classed as a NSAID (non- steroidal anti-inflammatory drug) but Deep Relief is different to other NSAID gels, which only contain one painkilling ingredient. Because Deep Relief contains two – levomenthol and ibuprofen – which work together to target your pain. 

How does it work?

First, Levomenthol acts on the pain receptors in your skin, giving cooling and soothing pain relief.

This allows time for the ibuprofen to reduce inflammation and pain. It does this by penetrating your skin and inhibiting the cyclooxygenase (COX) pathway, and therefore blocking the production of prostaglandins.

Levomenthol also enhances the penetration of ibuprofen, allowing more to get through to your skin. Best of all, Deep Relief starts to work in 10 minutes, leaving you more able to get on with living your life.

How is the relief targeted?

Deep Relief is anti-inflammatory and cooling, while the penetrating pain-relief is specifically targeted at the source of your pain – you rub it on directly, exactly where it hurts.

So the next time your pain flares up, reach for Deep Relief. It can help you to get back on the go again.

Where can I get it?

Deep Relief Anti-Inflammatory Gel is for back, rheumatic and muscular pain and is available from supermarkets and pharmacies, 50g RRP £5.99, 100g RRP £11.

Deep Relief Joint Pain Gel offers effective relief of pain from non-serious arthritis and is available from pharmacies, 100g RRP £11. Find out more at deep-relief.co.uk

* Always read the label

Promotional feature with Simply Beef and Lamb

Red meat: nutrition facts plus tips on how to cook with it.

Red Meat is rich in protein and contains vitamins and minerals that are important for health, such as iron and zinc. It can be a nutritious addition to a balanced diet. So, if you enjoy red meat and eat it in moderation you don’t need to give it up completely.

Keep fatty cuts to a minimum and instead take advantage of lovely, lean options such as juicy beef tenderloin, fillet, rump or topside and flavourful leg of lamb or loin; and tasty pork tenderloin or medallions. Remember there are a variety of versatile and cheaper cuts that perhaps you’ve never used before too. Ask your local butcher or at the meat counter in your supermarket for more advice and to help you choose lean versions.

Here are just some of the reasons why you may choose to eat red meat:

Did you know, on average nearly a quarter of female adults and a half of teenage girls don’t get enough iron in their diet and that the iron in red meat is more easily absorbed by the body than plant-based non-haem iron?

Red meat is a good source of high quality protein and there is some evidence to suggest that protein-rich foods can help you feel full. Modern farming and butchery techniques have also meant the fat content has been reduced over the years.

How to cook lean red meat

Lean red meat is very versatile and can be added to countless dishes. When meat is lean, it’s easier to overcook, so sear on a high heat to seal in the juices before frying, grilling, roasting, or stir-frying.

Some lean meat such as beef fillets, thinly sliced rump steak, minced pork and leg of lamb can be braised, poached or steamed, too.

How can red meat contribute to a healthy diet in children?

Nutritionist Emma Derbyshire has the answers:

What nutrients in red meat are important for child development?

Lean red meat is a valuable provider of good quality protein, iron that is well absorbed by the body, B vitamins (including B12) and zinc which are all important for growing children. In particular, iron is important for cognitive (brain) function, B vitamins for energy metabolism and zinc, which helps the immune system function normally.

What does a portion size look like for red meat?

There is no specific guidance for children, but the size of your child’s palm is a useful indicator for portion size.

What are the best types of red meat for children, especially fussy eaters?

Red meat with a smoother texture such as lean mince (beef, lamb or pork) can work well for younger children e.g. in a Bolognese. A great way to make this type of family meal go further is to add more vegetables or beans and pulses. It’s a great way to get a few extra vegetables into kids too.

For older children home-made burgers or meatballs tend to go down well but remember to buy the leaner versions of mince. Serve the burger with a wholemeal bun and extra salad, and try meatballs with pasta and a tomato sauce with extra chopped vegetables.

Promotional feature with Elastoplast.

Outdoor family fun is perfect for the summer holidays – it's heaps of fun, plus experts agree it helps kids become more resilient and confident.

Remember learning to ride a bike, building a den or playing in the park all day? It was the best fun ever, yet kids today spend half as much time outdoors as their parents did as children.

Recreate that sense of fun and freedom for your kids by getting them out in the fresh air and away from their screens.

You'll be helping them improve their physical and mental health (think increased muscle strength and lung capacity, improved self-esteem and great social skills).

So, don't wrap them up in cotton wool – get the summer fun started with these easy outdoor activities.

1. Chalk it up

An inexpensive pack of coloured chalk equals hours of imaginative play. Draw a hopscotch grid, mark up directions for a treasure trail or brighten up the garden fence with some pretty pictures – let your kids decide!

2. Build a den

Head to the woods and let your kids search for several sturdy sticks and leaves. Leant against a wall or tree trunk, they'll make a great shelter. Add a blanket and a packed lunch so they can picnic al fresco.

3. Toast marshmallows

Having a barbecue? Give children a skewer of marshmallows to cook over the embers (supervised, of course). Or, try campfire popcorn: simply put a handful of popcorn in a square of tin foil with a tsp of oil. Fold up the corners and tie with string, put over the embers and shake with a stick until corn is popped. Yum!

4. Top a tree

Climbing a tree gives a child a great sense of achievement – and helps them learn to assess risk and conquer fears. Did we mention it's fun, too? If they don't want to scale the heights, arm them with a jar and a magnifying glass for a bug hunt. Check out the Forestry Commission for more tree-inspired activities.

5. Get on a bike

Learning to ride a bike is a major skill for kids. But with fears about traffic, parents are reluctant to let little ones wobble around the streets. Sustrans has a great directory of family friendly off-road routes, including ones that end up at fun places to play.

6. Embrace the weather

Don't let rain stop their outdoor family fun. Kit out your kids with wellies and waterproofs, and let the fun continue. Take inspiration from the new breed of Forest Schools, where children play outdoors every day, and learn how weather affects their environment. They can make mud pies, jump puddles and ditches, see what objects float or sink in water, or try welly boot dancing (yes, really!).

With all this freedom and adventure, there are bound to be a few grazed knees or scraped elbows along the way. But with Elastoplast's innovative three-step system, you'll have them on the mend in no time.

Simply cleanse dirt and bacteria away from any scratches or scrapes with Elastoplast Wound Spray, protect with an Elastoplast Water Resistant Plaster and heal the injury faster with regular application of Elastoplast Wound Healing Ointment. It's proven to speed up recovery up to twice as fast as an untreated injury and helps reduce scarring.

By creating a moist, protected and clean environment, the wound will heal faster and with less chance of scarring than leaving it uncovered.

So all you need to add is a kiss to make it better.

The delights of Croatia’s Istrian Riviera – on a peninsula lapped by the Adriatic Sea – cannot be underestimated.

The coastline promises countless opportunities for sun, fun and culture with a distinctly Italian flavour. And, because of its proximity, Italian is the second language spoken here.

If you’re seeking some family-friendly R&R you’ll be pleased to learn that Jet2.com and Jet2holidays fly from five British airports to Pula, Istria. And at 2hrs-2hrs 40 minutes, it’s an easy flight for young children (and parents) to this great-value European destination. Here, Jet2holidays have 13 resorts including in Pula, a town known for its impressive amphitheatre; the popular seaside resort of Poreč; and the charming medieval port of Rovinj, regarded as a gastronomic hotspot and a haven for artists.

If you have pre-schoolers a trip is recommended during term-time in the quieter warm and sunny months of April, May, June, September and October. And with Jet2holidays’ infants-go-free and free-child-places policy, generous 22kg baggage allowance, inclusive transfers, and welcoming in-resort Customer Helpers, you can be assured of an idyllic holiday.

Breathtaking beaches and picturesque towns

Loved for its pine forests, clean pebble beaches, hidden coves and clear blue water, and dotted with pretty historic ports and terracotta-topped towns lined with cobbled streets and quaint cafes, the Istrian Riviera is a sight for sore eyes. The Rovinj old town (pictured below) is particularly spectacular at sunset. Inland is just as lovely, too – a lush landscape of rolling hills, valleys and vineyards.

Family-friendly spots include the shallow waters of Hawaii Beach on Pula’s Verudela peninsula and, a short tourist train ride from Poreč, Pical Beach, which offers restaurants, watersports and a playground. Families will also go wild for the Aquacolors waterpark (open May-September).

Ancient history

Because of its prime position in the Mediterranean, the Istrian peninsula encompasses a variety of cultures, including Roman and Venetian. In Pula, you’ll find the Arena, a well-preserved amphitheatre dating back to the 1^st century AD that’s since swapped gladiator fights for live concerts, while in Poreč you can admire the Byzantine mosaics lining the walls of the 6^th century Basilica of St Euphrasius, a UNESCO World Heritage Site.

Fine food and drink

The Istrian Riviera boasts a diverse cuisine that produces quality ham, olive oil, truffles and wine. Dishes are largely seasonal and embrace the local bounty of honey, kobasice (sausages) prsut (cured ham), wild asparagus, seafood such as scallops from Novigrad, and fish. There are also plenty of Italian-influenced dishes such as pasta, gnocchi and risotto – good news for parents of young kids – while adults are sure to enjoy a glass or two of the region’s Malvazija and Teran wine.

Captivating culture

A number cultural festivals and events are held throughout the year. Every evening the mesmerizing Lighting Giants display illuminates Pula’s Uljanik shipyard, while during the less busy months family-friendly options include Rovinj Photo Days in May; the Days of Antiquity and Giostra historic festivals in June; and in September the St. Euphemia’s Day celebrations and Visualia, Festival of Light.

Pula’s stunning Roman amphitheatre hosts several concerts throughout the year along with other classic performances, such as ballet and opera.

So what are you waiting for? Book a family break for you and your little ones now with Jet2.com and Jet2holidays and experience the wonders of Croatia’s Istrian Riviera.

Have you been on holiday to Croatia and have some travel tips you'd like to share? Head over to our Facebook page and let us know.

The new kids on the block taking the savings market by storm.

Promotional feature with Savings Champion

There is now a new way to save your money. A way to improve the returns you are getting from the traditional high street banks and yet still keep your money protected by the Financial Services Compensation Scheme (FSCS). With a simple approach, the new kids on the block are taking the savings market by storm. Are you ready to join the savings revolution?

With jitters in the stock market and property growth losing pace, cash is suddenly looking far more attractive, even with interest rates at historically low levels. For the first time since 2012, cash returns could outpace property price rises, especially with best buy savings rates rising every month.

There is a huge £1.2 trillion held in cash savings, so it’s little surprise that providers are looking at different ways to get a piece of the action.

Welcome to the savings revolution

The latest innovation comes in the form of the new Cash Savings Platforms. Think of them like a savings supermarket, where you can pick and choose the accounts you want to open, from those available. You manage your accounts with one simple login and without the need to fill in reams of paperwork every time you want to switch to the next best deal.

With the majority of us failing to switch savings account when our current deal becomes uncompetitive, a platform could be an ideal way of taking the hassle out of the process and could be just the thing that beats inertia and helps us to earn more meaningful amounts of interest on our hard-earned cash.

For too many years now, the big banks have relied on our inertia and so pay some of the lowest rates on the market - especially on older, obsolete accounts that people have held for far too long. And with over 80 per cent of the savings market sitting in accessible easy access accounts, most of us could be switching that money today, to an account that pays a far better rate of interest.

This is where the platforms come in. There are a handful of Cash Savings Platform providers currently available, all slightly different in their approach - although the premise is always the same. And even Hargreaves Lansdown, a large well-known name in the investment world, has got in on the act, with others due to launch this year.

FIND OUT MORE

So how exactly do these Cash Savings Platforms work?

As we said, each platform provider has a range of savings products available for you to choose from, like a savings supermarket. Most offer only fixed rate bonds, but some providers offer easy access and notice accounts as well.

Once you’ve applied to your chosen platform, you can choose the accounts most suitable for you, but you don’t have to fill out any more application forms. If you have more than £85,000 - which is the Financial Services Compensation Scheme (FSCS) protection limit available with each savings provider – with a platform, you can easily spread your cash between a number of different savings providers, keeping each deposit within the FSCS limit.

That way you know your money is always protected (provided you don’t hold other savings elsewhere with the same provider or one that shares the same banking licence).

You’ll be contacted when your product/s are due to mature and given the chance to move that money to the best available rate, without the need to fill in another application. With a few clicks, you can simply move that money to ensure you’re always getting a good return.

Now, you may sacrifice the very best rates (but not always) and some interest may be eaten up by fees for those that charge them, but - in the main - if you’re sitting in an uncompetitive account, whether it’s with the high street banks or not, it is likely that you will vastly improve the interest you can earn.

Why is the Financial Services Compensation Scheme (FSCS) important?

The FSCS is a UK statutory fund that provides an insurance to savers if the worst happens and a provider goes bust.

The current limit is £85,000 per person, per banking licence - however with some providers sharing an FSCS licence, your money could, unwittingly, be under protected.

Nothing sharpened the mind more than the banking crisis in 2007/08, when queues of people were seen outside Northern Rock branches, desperate to withdraw their cash following news reports that the provider was in serious trouble. Many of those trying to access their cash had far more than the FSCS limit, which at the time was just £31,700.

Although no one actually lost any money with Northern Rock, it did highlight that keeping your money protected is just as important - if not more so - than getting the best rates on your savings.

These savings platforms may not be for everyone. If you are happy chasing the very best rates, completing multiple application forms and keeping a good handle on your savings, then you may be better off. BUT for the majority of us they could be the key to boosting the interest on our cash.

Ready to maximise your savings? To learn more about the providers offering Cash Savings Platforms, how each of the them work and to find out which one might be best for you, download the new FREE guide to Cash Savings Platforms now, from our friends at Savings Champion.

This article is an advertorial.

Promotional feature with DreamWorks

Hurrah... legendary studio DreamWorks has re-released 35 kids classics – just in time for the summer holidays.

The long school break is finally here. You may have lined up lots of exciting daytime activities to keep your children amused, but have you factored in some downtime?

Nothing beats relaxing in front of a brilliant movie, especially after a busy day outdoors. That's why we're thrilled that DreamWorks has re-released 35 of its classic animated features on DVD.

Each numbered DVD is part of a limited collection, featuring stunning new artwork on the covers, making it a must for your home cinema collection.

As a bonus, each DVD comes with an exclusive gift of collectible trading cards that your kids will absolutely love.

From Trolls to Antz – the latter of which celebrates its 20th anniversary this year – this fabulous new DreamWorks collection is jam-packed of family favourites to be enjoyed over and over again.

Not seen them all? Here are our top 10 DreamWorks features to get you started.

1. Trolls

Featuring the voice talents of Anna Kendrick, Justin Timberlake and James Corden, Trolls (2018) is a story all about friendship, and fuzzy hair! When the Bergens invade Troll Village, Poppy (Kendrick) must embark on a journey with the grumpy Branch (Timberlake) to help save her pals. Expect catchy tunes – this was the movie that spawned Timberlake's Can't Stop The Feeling – and LOTS of hugs.

2. How To Train Your Dragon

Fighting dragons is a way of life in the Norse island of Berk, only teenager Hiccup doesn't really fit in. Families and friendships are tested when Hiccup befriends an injured dragon called Toothless, with whom he builds a unique and life-changing relationship. How To Train Your Dragon (2010) is a memorable tale your kids won't forget.

3. The Boss Baby

When Tim's new baby brother arrives home wearing a suit and carrying a briefcase, it's obvious that something fishy is afoot. Once Tim discovers that his brother is actually a secret agent, sibling rivalry is set aside to save the day. Featuring Alec Baldwin and Tobey Maguire, The Boss Baby (2017) is a hilarious family must-have.

4. Shrek

Revisit the classic loved by adults and children the world over with this limited edition DVD release of Shrek (2001), the alt-fairy tale that defined a generation. When grumpy ogre Shrek (Mike Myers) crosses paths with the wise-cracking yet lovable Donkey (Eddie Murphy), the duo find themselves caught up in a quest to the save beautiful Princess Fiona (Cameron Diaz) from certain peril – yet all is not as it seems...

5. Kung Fu Panda

In Kung Fu Panda (2008), Po the panda (voiced by actor Jack Black) dreams of being a kung fu master, only he's a bit lazy and more than a little clumsy! When his homeland is threatened by the villainous snow leopard Tai Lung, Po discovers that he must fulfil an ancient prophecy to defend the Valley of Peace from attack.

6. Madagascar

In feelgood family favourite Madagascar (2005), star zoo attraction Alex the lion (Ben Stiller) dreams of escaping captivity and living life in the wild. What follows is a madcap adventure where Alex, along with friends Marty the zebra (Chris Rock), Melman the giraffe (David Schwimmer) and Gloria the hippo (Jada Pinkett Smith) find themselves stranded on the remote island of Madagascar.

7. Mr. Peabody & Sherman

When super-smart canine Mr. Peabody accidentally rips a hole in the universe using a time machine called the Wabac, it's up to him and his boy Sherman to put things right. With plenty of thrilling escapades and adventures to keep your little ones enthralled, Mr. Peabody & Sherman (2014) is a fantastic film night option.

8. Puss in Boots

After first meeting swashbuckling Puss in Shrek 2, it became apparent that fans couldn't get enough of this sword-wielding feline fur ball! In Puss in Boots (2011), Puss (Antonio Banderas) must join forces with arch enemy Humpty Dumpty (Zach Galifianakis) to thwart outlaws Jack and Jill, who happen to be in possession of some rather legendary magic beans. Will Puss save the day? You'll have to watch and see...

9. Captain Underpants: The First Epic Movie

When school pranksters, and stars George Beard and Harold Hutchins are threatened with separation in class by mean-spirited headmaster Mr Krupp, they must take action to stay together. The boys hypnotise Mr. Krupp into thinking he is Captain Underpants, a half-naked superhero who fights crime while wearing only underwear and a cape. But the joke doesn't go entirely to plan...

10. Home

Starring Rihanna, Jennifer Lopez and Steve Martin, this movie sees alien race the Boov invade the earth, relocating humans to other parts of the planet to claim their land. But when Gratuity 'Tip' Tucci (Rihanna) comes across Boov misfit Oh, they both must overcome their distrust of one another and go on the run to avoid capture.

Treat your kids (and yourselves) to the whole DreamWorks collection and you'll have 35  perfect summer holiday evenings ready to roll from the comfort of your sofa – just add popcorn!

Pictures: © 2018 DreamWorks Animation LLC. All rights reserved.

Promotional feature with Juvéderm

GoodtoKnow’s Jenni McKnight has always been curious about facial fillers, so she booked herself a consultation at The Glasshouse Clinic in Clapham, south-west London to find out more… 

They say beauty is in the eye of the beholder - but what happens when your perception of beauty is skewed?

With the rise of beauty influencers on social media and make-up and skincare brands trying to sell you lotions and potions that aim to give you blemish-free, poreless, smooth skin - is it any wonder that some people may feel like what they once thought was attractive is no longer the case?

Now it seems all we want to do is perfect our selfie and look like we've been blessed with an Instagram filter on our skin all the time.

But what if there was a way that you could forgo tweaking your make-up and editing your photos? What if you could achieve a more attractive you?

One way to achieve a natural-looking enhancement, without going through painful and pricey nips and tucks, is with Juvéderm facial fillers - gels made from hyaluronic acid, a naturally occurring substance present in the skin - which can be injected beneath the skin to shape and contour your facial features.

Now before you panic about having your face prodded with needles, here me out. Facial fillers are not as scary as you may think. All it takes is some research and a consultation with a qualified practitioner and your mind should be put at ease.

That's what happened for me anyway. Since I hit my thirties, I've noticed that my smile lines are becoming more prominent,something I had never noticed before but now I can't help but stare at them with a deep loathing every time I look in a mirror.

I had never really thought about facial fillers before, but I'm always searching for new ways to improve my appearance.

And as it turns out, I'm not the only one. In a survey conducted by Allergan, the makers of Juvéderm, 38% of the women surveyed said they were considering facial filler treatment, which suggests an estimated 5,000,000 women.

So I decided to get GoodtoKnow readers, and my own, questions answered by a qualified practitioner with a consultation at The Glasshouse Clinic in Clapham, south-west London.

Who was my consultation with?

I met with the very lovely Alison Telfer, head practitioner and owner of The Glasshouse Clinic. Alison has been working in the world of cosmetic medicine for over a decade and trained under the very best facial aesthetic and laser experts in Harley Street and at the Royal College of Physicians.

What we discussed

I wanted to know what could be done about my nasolabial folds or smile lines to you and me. I came away from the consultation feeling that they were really subtle, but that now could be the perfect time to start taking action, since they wouldn't need a lot of treatment.

How does the consultation process work?

When you call the clinic to arrange your consultation you'll be asked by a friendly receptionist what you'd like to discuss during your 20-30 minute consultation. On arrival you'll fill out a pretty standard health questionnaire and then will meet with your specialist.

What usually happens is then you'll go through what concerns you have, what treatment you're considering and what you want to understand. Your practitioner will then explain how the face ages and how volume restoration, fillers, would help.

How long would the treatment take to work?

The best news is that once filler is in, the results are instant. But as Alison told me, ‘You put them in and they look great but over a period of a few weeks they look better and better. That's simply because they integrate into the tissue, and really become part of the skin.'

My fear about having fillers though was that once they started to wear off my skin would suddenly look saggy or flat. But Alison reassured me that this wasn't the case, ‘People are often fearful that when they've had treatment they're going to look worse afterwards, they're not,' she said. ‘What will happen is over a 12 month period you will simply go back to where you started and people very often forget what that looks like. That's why we always take before and after photographs.'

How long do Juvéderm fillers last?

All fillers vary; what works for me may not work for you. But you can expect it to last approximately up to 9-24 months depending on the treatment chosen. The length of time it lasts depends on your body and how long it takes it to break down and process the filler.

What's the recovery time?

Having fillers is not as traumatic as you may have thought - any bruising should disappear in about a week.

When should I start having fillers?

An important first step to answering this question is to seek advice from an expert medical aesthetic practitioner, who can talk through what you hope to achieve with filler treatment.

What should I look for in a practitioner?

Ideally, you should know the qualifications of the practitioner you're considering and how long they've been practicing. Maybe ask them to show you before and after photos of people they've treated. Look at how long the clinic has been open, and ask lots of questions so you know exactly what they can offer you. The key thing to remember is that taking the step and having a consultation shouldn't come with any obligation to have treatment. If you're curious about filler treatment, having a consultation is a great way to decide whether it's right for you.

How I felt during the consultation

I'll admit I was very nervous ahead of my consultation. I thought it would be like that episode of Sex And The City when Samantha went for a boob job consultation - only for the surgeon to draw all over her body in red pen to highlight just how much work she would actually need done to look better. I didn't want red pen all over my face!

During the consultation, the answers to my questions were explained thoroughly and I left believing I had all the information I needed to make an informed decision. Best of all, I didn't feel pressured into having anything done unless I wanted to.

You can find an expert aesthetic and clinic near you at juvederm.co.uk

(UK/0043/2018l, Date of Preparation: March 2018)

Image one credit: © Allergan

Images 2, 3, 4 credit: 'Stock Imagery'

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From music festivals to medieval cities, Malta has something for everyone – yes, even those hard-to-please teens...

Located in the central Mediterranean near Sicily, Malta might not be the first destination that springs to mind when you're thinking 'family holiday’. Yet this small archipelago is packed-full of things to do, including jazz festivals, diving coves, pretty palazzos, iconic bars and... Jason Derulo. Intrigued?

Discover the 5 reasons this gorgeous place is topping our 2018 vacation list...

1. The adventure activities

Malta boasts some absolutely stunning stretches of coastline – St Paul's Bay on Malta's northern coast is particularly gorgeous – but as we all know, sometimes it's good to mix up beach-time with activity time. Especially if you've got children with tons of energy to burn.

While watersports such as water-skiing are big — especially in Qawra and Bugibba — we recommend taking a day trip to Malta's sister island Comino to explore natural coves, aquamarine waters (perfect for snorkelling and swimming) and picture-perfect scenery. The world famous Blue Lagoon can also be found on Comino – it can get a bit busy during the summer months, but the breathtaking blue waters are 100% guaranteed to impress any Insta-obsessed teens.

2. The incredible local festival scene

Want to share unforgettable music experiences with your kids? Malta's music scene is buzzing, especially during the summer when the island plays host to a multitude of cool events, catering for even the trickiest music aficionados.

Chances are if you're already down with the likes of Jason Derulo, a trip to Malta is about to score you maximum street cred points with your kids. Why? Because Jason Derulo is one of the Isle of MTV Malta 2018 headliners – a free ticketed pop extravaganza taking place on the island during Music Week from 27 June-1 July.

You could also check out the Malta Jazz festival. Running from 16th-21st July and set against Valletta's jaw-dropping Grand Harbour, this year's impressive line-up features some of the genre's top names, including American jazz pianist Chick Corea.

3. The Café del Mar experience

Synonymous with the world renowned chill-out music genre of '90s Ibiza fame, Café del Mar is a bona fide cultural icon, and it just so happens that Malta has its very own scenic addition.

Café del Mar Malta offers stunning views, opulent cocktails and guest DJs, with everything working in harmony to channel that magic Mediterranean vibe. Guess what? There's even an infinity pool. Ideal if you've got teens in tow... take them for a light supper before watching the sunset together, then let them run wild across their social platforms.

Not everyone can say they gave their kids their first Cafe del Mar experience, right?

4. The impressive architectural and historical sights

And if you're looking for some time exploring Malta's culture, you'll be truly spoilt for choice. Not only is Malta's capital city Valletta is this year's European Capital of Culture (so expect a packed schedule of events), but the city also boasts some awe-inspiring architectural spots including museums, palaces and churches.

Further inland, Malta's walled 'Silent City' of Mdina is an expanse of medieval buildings, winding streets, museums, chapels and temples, peppered with Baroque and Byzantine flourishes. Think some of the vistas look familiar? Mdina was one of the locations used in the filming of blockbuster HBO series Game of Thrones.

5. The surprisingly easy journey

You'll be surprised at how easy it is to get to Malta. Jet2holidays offer a full package to Malta including 22kg baggage allowance, rep service, transfers and choice of hotel. And with a three-hour flight time operating from airports across the UK, this island is begging to be explored.

You heard it here first.

For families who want to embrace the great outdoors this summer, pack your car for a road trip and head straight for the North York Moors National Park…

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1. Sleep in a family-sized forest cabin

Think tree houses are just for kids?  Think again. Glamp it up with a Forest Holidays luxury treehouse cabin in Keldy Forest, or self-catering log cabin, at nearby leafy Cropton. Think outdoor hot tubs, BBQ stations and plenty of space for the kids to play safely outdoors. You can even pre-order food to be delivered to your cabin for when you arrive, hire bikes to explore the woodlands and arrange outdoor activities with Forest Rangers, such as treasure hunts and night-time trails that'll make the whole family feel #alivewithadventure.

2. Go Ape at Dalby Forest

If you’re looking for something fun to do as a family, Go Ape's treetop adventures for ages 10+ could be the answer. From tree-to-tree crossings to super springy bounce nets and zippy Segways, there's no wonder its been voted the UK’s number one award-winning forest adventure company. You'll need to book in advance, particularly for weekends and school holidays, as the courses can get booked up but it's guaranteed to be a day out like no other. Plus, there are plenty of places to stop and picnic, or even barbecue, and lots of fun playgrounds if you've got toddlers in tow or, ahem… haven't got a head for heights and want to sit out.

3. Spend the day at the seaside

If you want to show your kids some traditional seaside fun, the North York Moors has it in buckets and spades. Robin Hood’s Bay, Boggle Hole, Staithes, Sandsend and Runswick Bay are all brilliant places to stop along the North York Moors coastline. Little ones will love the fossil-foraging and building sandcastles, while those a little older can test their nerve by taking to the water to try sea kayaking, surfing or paddle-boarding.

4. Set little ones on nature-inspired games

Foraging with a fishing net at the many rockpools up and down the coast is fun for all and especially great if you’re on a budget. Head to Whitby or Robin Hood's Bay to search for crabs, squat lobsters and sea hares (a type of sea snail) and colourful sea anemone, which look like blobs of jelly stuck to the rocks. Tell the kids to look in the crevices between rocks where stacks of periwinkle shells could be sheltering and have a bucket of sea water ready to inspect any finds before returning them to sea.

5. Ride the North Yorkshire Moors Railway

Thanks to Thomas and Friends, steam trains never fail to impress, so take the kids to check out the real thing – the North Yorkshire Moors Railway. Whether you choose to watch the steam trains roll through the stations or take a ride along the 24 miles stretching from the market town of Pickering through the heart of the National Park and out to the spectacular coastline, there are plenty of train-tastic stations, such as Goathland, Pickering and Whitby to explore. All this excitement should work up everyone's appetite for some tasty fish and chips before heading home.

6. Explore ancient history

Want to get your kids hooked on history? There are more than 20 historic abbeys, castles and gardens to discover but the ruins of Rievaulx Abbey, set in a remote valley in the North York Moors National Park near Helmsley, is our top pick for families. Pick up the family trail and hunt for clues of medieval life, then tuck into delicious local food in the tearoom before letting the kids roam around the beautiful grounds.

Tell me more…

The North York Moors is a place alive with adventure and the adventure is yours to make. Start your own at northyorkmoors.org.uk/visiting

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From the stunning heather moorland to deep valleys, pretty woodland, soaring cliffs and outstanding beaches – the North York Moors makes a great family day out for kids of all ages. And it's natural beauty is quite simply, staggering. Whether you're cycling, climbing, rock pooling or exploring ancient abbeys, we've rounded up some fantastic things to do in and around this beautiful National Park...

Take a nostalgic train ride

Hop on a heritage steam train at Pickering. As the North Yorkshire Moors Railway winds its way through the gentle countryside, stop off at picturesque villages including Goathland – set of long-running TV series, Heartbeat – and for the kids, the Hogsmeade train station from the Harry Potter films. As the train chugs its way on to the seaside town of Whitby, challenge the kids to take on the 199 steps up to Whitby Abbey, then treat them to fish and chips for dinner.

Explore ancient ruins

If you want to help get the kids hooked on history, head to Rievaulx Abbey. The picturesque ruins of one of England's most powerful Cistercian monasteries will wow them at every turn. Learn about the monks and medieval life on the family trail – the kids will love running around this eerie but beautiful building.

Cycle in Dalby Forest

Set on the southern slopes of the North York Moors, Dalby Forest is nature's own playground. Cycling is a must along marked-out trails through 8,000 acres of woodland and open spaces, featuring children's play areas and picnic spots. Feeling adventurous? Why not camp in the forest before you Go Ape on a zip wire the next day? There's plenty to do in Dalby Forest!

Go for an idyllic walk

There are some beautiful places to walk, amble and ramble through the North York Moors, but skipping along beside babbling May Beck has got to be one of the most magical. Ancient woodland crossed with streams and brooks, and a bridge to play Pooh sticks with the little ones – it's a beautiful spot. Your parent perk at the end? The pretty Falling Foss waterfall and tea garden. Bliss.

Take a boat trip

Want to really wow the kids? Hop aboard a boat with Whitby Coastal Cruises for your chance to spot wildlife ranging from seals and otters to heron and stunning birdlife. Whether you opt for a quick twenty minute cruise around the bay at Ravenscar or sail up the pretty River Esk, it's a magical way to explore and best of all, under fives go free!

Tell me more...

The North York Moors National Park is a place alive with adventure and the adventure is yours to make. Start your own adventure at northyorkmoors.org.uk/visiting