https://healthyprimix.com/ Simple, practical, science-based health education: nutrition, sleep, healthy habits, natural-remedy facts and free health calculators from Healthy Primix. en Sat, 17 Oct 2026 08:00:00 GMT https://healthyprimix.com/articles/five-steps-to-mental-wellbeing/ https://healthyprimix.com/articles/five-steps-to-mental-wellbeing/ Sat, 17 Oct 2026 08:00:00 GMT Mental Health and Wellbeing Evidence suggests five everyday actions can improve mental wellbeing: connecting with other people, being physically active, learning new skills, giving to others, and paying attention to the present moment (mindfulness). They are small, free and work best built into ordinary routines. https://healthyprimix.com/articles/exercise-during-pregnancy/ https://healthyprimix.com/articles/exercise-during-pregnancy/ Sat, 17 Oct 2026 08:00:00 GMT Pregnancy and Maternal Health For most people, exercise in pregnancy is safe and beneficial. The NHS recommends the same 150 minutes a week of moderate activity as for all adults, including muscle-strengthening exercises, but suggests not starting new vigorous activities and avoiding sports with a risk of falls or bumps to the bump. https://healthyprimix.com/articles/folic-acid-and-vitamins-in-pregnancy/ https://healthyprimix.com/articles/folic-acid-and-vitamins-in-pregnancy/ Sat, 17 Oct 2026 08:00:00 GMT Pregnancy and Maternal Health If you could become pregnant or are trying for a baby, take 400 micrograms of folic acid every day, ideally starting 3 months before conception and continuing until 12 weeks of pregnancy. It lowers the risk of neural tube defects such as spina bifida. Some people need a higher, prescribed dose. Vitamin D is also advised, while vitamin A supplements should be avoided. https://healthyprimix.com/articles/ginger-for-nausea-what-the-evidence-says/ https://healthyprimix.com/articles/ginger-for-nausea-what-the-evidence-says/ Sat, 17 Oct 2026 08:00:00 GMT Natural Remedies and Home Care Research suggests ginger may help with nausea and vomiting in pregnancy, but most studies of ginger for motion sickness have not found a benefit, and results for chemotherapy or post-surgery nausea are uncertain. Ginger is generally safe as food, but supplements can cause stomach side effects and may interact with medicines. https://healthyprimix.com/articles/hair-dye-safety-patch-test/ https://healthyprimix.com/articles/hair-dye-safety-patch-test/ Sat, 17 Oct 2026 08:00:00 GMT Skin and Body Care Reactions to hair dye are fairly common but usually mild. Many permanent dyes contain PPD, a known skin allergen. Test the dye at least 48 hours before you use it, wear gloves, never leave it on longer than directed, and stop if you react. Swelling of the face, lips or throat, or difficulty breathing, is an emergency. https://healthyprimix.com/articles/healthy-snack-ideas/ https://healthyprimix.com/articles/healthy-snack-ideas/ Sat, 17 Oct 2026 08:00:00 GMT Nutrition and Healthy Eating The best everyday snacks are fruit and vegetables, ideally paired with some protein or whole grains to keep you full: yoghurt with fruit, veg sticks with hummus, a boiled egg, plain popcorn or a small handful of unsalted nuts. For packaged snacks, check the label and choose ones lower in sugar, salt and saturated fat. https://healthyprimix.com/articles/high-blood-pressure-know-your-numbers/ https://healthyprimix.com/articles/high-blood-pressure-know-your-numbers/ Sat, 17 Oct 2026 08:00:00 GMT Preventive Health and Lifestyle Diseases High blood pressure usually causes no symptoms, so a check is the only way to know. A reading of 140/90 or higher at a clinic (135/85 or higher at home) is usually considered high. Untreated, it raises the risk of heart attack, stroke and kidney disease, but lifestyle changes and medicines work well. https://healthyprimix.com/articles/honey-and-lemon-for-cough/ https://healthyprimix.com/articles/honey-and-lemon-for-cough/ Sat, 17 Oct 2026 08:00:00 GMT Natural Remedies and Home Care A hot honey and lemon drink can soothe a cough in a similar way to cough syrup, and UK guidance lists honey as a self-care option for people over 1 year old. The evidence is limited, and it won't cure the cause. Never give honey to babies under 1, and see a doctor if a cough lasts more than 3 weeks or you have warning signs. https://healthyprimix.com/articles/how-much-exercise-do-adults-need/ https://healthyprimix.com/articles/how-much-exercise-do-adults-need/ Sat, 17 Oct 2026 08:00:00 GMT Fitness and Physical Activity Adults should aim for at least 150 minutes of moderate activity a week (for example 30 minutes, 5 days a week) or 75 minutes of vigorous activity, plus muscle-strengthening exercises on at least 2 days. Any activity is better than none, and short bouts count. https://healthyprimix.com/articles/how-much-sugar-should-you-eat/ https://healthyprimix.com/articles/how-much-sugar-should-you-eat/ Sat, 17 Oct 2026 08:00:00 GMT Nutrition and Healthy Eating The WHO recommends keeping free sugars below 10% of daily energy, ideally below 5%, which is roughly 25 grams (about 6 teaspoons) a day. UK guidance sets a maximum of 30 grams of free sugars a day for adults. Free sugars include added sugar plus the sugar in honey, syrups and fruit juice, but not the sugar naturally in whole fruit, vegetables or milk. https://healthyprimix.com/articles/how-to-choose-and-use-sunscreen/ https://healthyprimix.com/articles/how-to-choose-and-use-sunscreen/ Sat, 17 Oct 2026 08:00:00 GMT Skin and Body Care Choose a broad-spectrum sunscreen with SPF 30 or higher and good UVA protection, apply it generously (about 6 to 8 teaspoons for an adult's whole body), and reapply at least every 2 hours and after swimming, sweating or towelling. Use shade and clothing too: sunscreen alone is not enough. https://healthyprimix.com/articles/iron-deficiency-anaemia-signs/ https://healthyprimix.com/articles/iron-deficiency-anaemia-signs/ Sat, 17 Oct 2026 08:00:00 GMT Vitamins and Nutritional Deficiencies Iron deficiency anaemia often causes tiredness, lack of energy, shortness of breath, a pounding heartbeat, pale skin and headaches. It is commonly caused by heavy periods, pregnancy or hidden bleeding. A simple blood test confirms it, and treatment is usually iron tablets plus iron-rich foods once the cause has been found. https://healthyprimix.com/articles/simple-ways-to-manage-stress/ https://healthyprimix.com/articles/simple-ways-to-manage-stress/ Sat, 17 Oct 2026 08:00:00 GMT Mental Health and Wellbeing Stress is a natural response to difficult situations, but too much can affect sleep, mood, appetite and physical health. The WHO recommends practical steps: keep a daily routine, sleep well, stay connected, eat regularly, move every day, and limit time following the news. If stress stops you coping with daily life, seek help. https://healthyprimix.com/articles/vitamin-b12-deficiency-signs/ https://healthyprimix.com/articles/vitamin-b12-deficiency-signs/ Sat, 17 Oct 2026 08:00:00 GMT Vitamins and Nutritional Deficiencies Vitamin B12 deficiency can cause extreme tiredness, pins and needles, a sore red tongue, mouth ulcers and problems with memory or mood. These signs overlap with many other conditions, so the only way to know is a blood test arranged by a doctor. https://healthyprimix.com/articles/vitamin-d-sunlight-food-and-supplements/ https://healthyprimix.com/articles/vitamin-d-sunlight-food-and-supplements/ Sat, 17 Oct 2026 08:00:00 GMT Vitamins and Nutritional Deficiencies Adults and children over 1 need 10 micrograms (400 IU) of vitamin D a day, according to the NHS. Your skin makes it from sunlight in spring and summer, but few foods contain much, so many people are advised to take a 10 microgram supplement in autumn and winter, or all year if they get little sun. https://healthyprimix.com/articles/walking-for-health/ https://healthyprimix.com/articles/walking-for-health/ Sat, 17 Oct 2026 08:00:00 GMT Fitness and Physical Activity Brisk walking, at about 3 miles (5 km) an hour, counts as moderate exercise. A brisk 10-minute walk every day already brings health benefits and counts towards the 150 minutes a week adults are advised to do. You're walking briskly if you can still talk but can't sing. https://healthyprimix.com/articles/signs-of-high-blood-sugar/ https://healthyprimix.com/articles/signs-of-high-blood-sugar/ Fri, 16 Oct 2026 08:00:00 GMT Preventive Health and Lifestyle Diseases Common signs of high blood sugar include feeling very thirsty, peeing a lot, tiredness, blurred vision and losing weight without trying. But type 2 diabetes often develops slowly with few or no symptoms, so a simple blood test is the reliable way to know. https://healthyprimix.com/articles/evening-habits-for-better-sleep/ https://healthyprimix.com/articles/evening-habits-for-better-sleep/ Thu, 15 Oct 2026 08:00:00 GMT Sleep and Sleep Science To sleep better, keep a regular sleep schedule, use the hour before bed for quiet time away from bright screens, avoid caffeine later in the day and heavy meals or alcohol close to bedtime, and keep your bedroom quiet, cool and dark. Most adults need 7 or more hours a night. https://healthyprimix.com/articles/how-much-water-should-you-drink/ https://healthyprimix.com/articles/how-much-water-should-you-drink/ Wed, 14 Oct 2026 08:00:00 GMT Nutrition and Healthy Eating UK guidance suggests 6 to 8 cups or glasses of fluid a day for most adults. European reference values put total water at about 2.0 litres a day for women and 2.5 litres for men, including the water in food. You need more when it is hot, when you are active, or when you are ill. https://healthyprimix.com/articles/what-is-bmi/ https://healthyprimix.com/articles/what-is-bmi/ Tue, 13 Oct 2026 08:00:00 GMT Weight Management Body mass index (BMI) is your weight in kilograms divided by the square of your height in metres. For most adults, 18.5 to 24.9 is considered a healthy range. BMI is a quick screening tool, but it doesn't measure body fat directly or show where fat is stored.