CLOTHES MAKE THE MAN

Many employees are now lucky enough to benefit from a flexible approach to their work and life balance. Household brands like  Zoom, Amazon and Disney are among the companies offering  tailored working arrangements or a structured hybrid approach that suits their staff members’ individual needs.

With many employees keen to take advantage of the chance to work from the office on a more frequent basis to interact with their colleagues face-to-face,  ensuring they are wearing comfortable and practical footwear may be the last thing on their mind.

However, experts have warned that the choice of footwear someone opts for during commutes and a day in the office could actually be hindering work productivity, and may even lead to future health issues in the future. 

With this in mind, John Johnston, Head of E-Commerce at Workwear Express, the UK’s leading provider of Workwear clothing, has outlined why sensible footwear is so important, regardless of the workplace one may frequent on a weekly basis, and discusses the associated long-term and short term risks to employees’ health below. 

What are the risks associated with wearing impractical footwear to work?
“The average construction worker walks a reported 1,600 steps an hour on-site, with nurses walking more than 4 miles in a typical 12-hour shift. Therefore,  it cannot be underestimated how important the need for comfortable and practical footwear in the workplace is, as it can bring all sorts of associated risks to employees’ health and well-being.

“What many may not realise is that these podiatry risks apply to every kind of job, including office workers, or even those jobs that don’t require workers to do a lot of walking in a typical day.

Here are just  some of the  potential risks associated with wearing impractical footwear at work:

They can cause painful foot problems such as bunions, blisters and corns
“In some circumstances, impractical shoes such as heels, tight or pointy shoes can cause blisters, corns and bunions.

While in the majority of cases, these will clear up on their own and only cause discomfort and possible pain, bunions carry the risk of longer-term medical complications,  and can continue to worsen the longer you wear shoes that aren’t appropriate for your feet. According to the Royal College of Podiatry, bunions are more common in women, with about one in six (15%) across the UK suffering due to the more restrictive footwear they typically wear. Bunions can cause joints to bend, as your muscles get pushed out of position, leading to pain in the foot and surgery in a lot of cases needed to correct them.

They can cause lower back pain, leg fatigue and muscle stiffness

“Uncomfortable or impractical footwear can also cause an employee to suffer with lower back pain, especially if their job requires them to be on their feet for a significant part of the day.

“As feet are the foundation of our body, when we wear shoes to work that don’t support them properly, it can cause an imbalance to the way that our body absorbs the energy that is generated when you walk or run, causing your spine to become misaligned. When these misalignments happen it can cause muscle spasms, stiffness and fatigue, reducing our range of motion.

“Jobs that require you to wear heels, are a specific cause of lower back pain or muscle stiffness, due to their style and shape, and the fact that you are placing an extreme amount of pressure onto the front part of your foot when standing or walking. When you do this it causes your lower back to move forward slightly, meaning that your posture changes completely, and the natural curve of your spine shifts.”

It can hinder productivity and cause distraction. 

“Alongside the risk of possible short and longer-term injuries, wearing shoes that prove uncomfortable or impractical for a role can actually reduce employee efficiency. This is because when we are weighed down by shoes that are heavy or painful, you will navigate around your workspace more slowly and less efficiently than usual.

“As well as this, when you wear painful footwear your stamina and energy can decrease, meaning that you are productive for shorter periods of time, and distracted by any pain or discomfort that you may be experiencing.

They can increase the chances of injury or falls in the workplace

“Impractical footwear can also increase your chances of being injured during an accident at work. For example, wearing shoes that do not have sufficient grip on them may mean that you slip, trip or fall more easily, while open-toe shoes may mean that you are more likely to sustain an injury if something were to fall or land on your feet.

Tips for choosing practical footwear for work

• Consider comfort – First and foremost when picking shoes for work, you should consider whether they are comfortable or not, especially if you have to be on your feet for long periods of the day. Try to choose shoes that are cushioned well so that your feet are comfortable all day, and so that they can help absorb the shock of energy that you get when you walk or exercise.

• Think about the fit – As well as comfort you also would want to think about the fit of your shoes. Make sure to avoid tight shoes where possible in this scenario, as they can increase the pressure on your feet, which affects the alignment of your spine. To check this when buying shoes make sure there is wiggle room for your toes, or if you’re really unsure ask a shoe salesperson to measure your feet and help you find the right fit of shoe.

• Make sure you know what level of protection you need for your job – While this will vary from person to person, it is important when picking shoes for work that you consider what kind of protection you need for the kind of work. For example, do you need shoes that will prevent you from getting an electric shock in high-voltage electricity areas?

• Wear footwear that has durability – You might also want to think about how durable your shoes will be for the job that you do. If you work in an industry where your shoes will get a lot of wear and tear or you are moving around a lot, consider shoes that will stand the test of time, as broken shoes can also lead to workers sustaining injuries more easily.

A well-planned diet could enhance your sporting performance and even reduce the risk of injuries. With over 6 millions views on Tiktok for #athletediet, we are eager to seek nutrition advice to support our fitness goals, but sometimes it can be hard to tell facts from the myths!

With this in mind, Live Rugby tickets collaborates with nutritionists, Vanessa Peat and Caroline Hind, to debunk the top misconceptions of sports diets, revealing the truths that can actually boost your performance and reduce your injury risks!

Myth 1: Eating after dinner will make you gain weight 

For those of us who snack after 6pm, there is no need to feel guilty! There is actually no right or wrong time to eat but instead, it depends on your workout and sleep schedule. If you prefer going to the gym or your local grassroots football in the evenings, eat a light meal 1-2 hours before you go and have some post-workout snacks afterwards. 

Eating nutritious food with protein after a workout can help you replace glycogen stores and recover muscles to reduce the risk of overuse injuries. This is particularly important after muscle-building activities.

Myth 2: Carbs will make you fat

Many people believe carbs are the cause of weight gain but that may be the biggest misconception about dieting. Carbs are essential for a sports diet as it not only reduces your risk of injuries but also plays a crucial role in terms of recovery. 

Research has shown that carbohydrates fuel your body and help with muscle growth by delivering energy, controlling blood glucose, and improving metabolic functions. This is even more vital during a sports injury when we are more vulnerable to lose muscles and in need of glucose and energy.

The recommended carbs during an injury are potatoes and whole grains such as bread and rice.But this does not mean that you should have a high-carb diet. Caroline Hind, Registered Clinical Nutritionist at Nutrable suggests: “Increase carbs around your sessions, but emphasise protein-rich foods with plenty of colourful veg the majority of the time”.

Myth 3: A vegan diet fails to support you

There are an increasing number of athletes who are adopting a vegan diet, from tennis legends such as the Williams sisters, to British racing driver Lewis Hamilton. 

A plant-based sports diet usually contains less fat and more fibre and carbs, which helps improve blood viscosity and increase aerobic capacity. This allows more oxygen to reach your muscle and improves endurance, enhancing athletic performance. 

During an injury, a vegan diet provides plenty of proteins, without the inflammation effects of meat, which are supportive to muscle tissue rebuilding and recovery. There are plenty of ways to get protein from a plant-based diet. Tofu, soya, wheat and peas are all good protein sources for a vegan athlete diet. 

Here is what Caroline Hind, Registered Clinical Nutritionist at Nutrable suggests if you are on a vegan diet: “Anyone reducing their intake of animal sourced foods should consider how to compensate for these bone-building nutrients. Supplemental protein powders, collagen, mineral and vitamin formulas can help, especially if teamed with a low-sugar, whole-food diet.”

Myth 4: Salts are bad for you

Just as athletes need more protein, salts play a significant role in a sports diet too. You need more sodium if you sweat regularly as it helps maintain body fluid balance and keeps you hydrated.

Losses of sodium after sports could reduce your blood volume and the amount of oxygen it takes, which adds stress to your cardiovascular system, leading to fatigue and a higher risk of injuries. 

Drinking sports drinks with sodium prepares your heart and body for physical activities and helps your body rehydrate. Research has shown that by supplementing with sodium, performances for endurance runners were enhanced significantly. 

Myth 5: All you need for recovery is Protein

In response to this, Vanessa Peat, Performance Nutritionist & Co-Founder of UCU (Uniquely Created U) says:  “In fact, the reality comes down to all of the following “R’s”. 

Rehydrate: Drinking a homemade rehydration drink, post exercise will allow you to replace the fluids and electrolytes lost during sweating. A homemade electrolyte drink is easy to make and inexpensive. 

Refuel: Post exercise is important to restore your glycogen stores, which are your main fuel source, ensuring you are ready for tomorrow’s session. This can be done by eating some fruit, pasta or white rice following your session, which will give you a quick release of carbohydrates. 

Rest: It is crucial to ensure that you take time to rest following your exercise session and good sleep quality is vital. 

Repair: Yes, it is important to eat protein following exercise, to provide your muscles with the necessary building blocks – however, we must not forget the other three R’s.” 

Caroline Hind, Registered Clinical Nutritionist at Nutrable, commented on the top nutritionist expert tips on keeping a healthy sports diet: 

“Beware under-fuelling – if your food intake doesn’t meet your energy needs, your sports performance and overall health will suffer. If you’re concerned with weight and body composition, watch your sugar and processed foods. In a well-formulated sports diet, your meals should be satisfying and contain a protein-rich food, a variety of vegetables and a portion of starchy food no larger than a quarter of your plate”

Images by

Alex Lvrs

Kayleigh Harrington

Deryn Macey

Filip Romanovsky

Shayda Toradi

The Internet’s most Googled question relating to sleep is, “How can I fall asleep faster?”, according to new research. 

The study, conducted by sleep experts at Bed Kingdom, analysed the search volume for various terms and queries relating to sleep to determine the most-searched-for sleep question from across the globe. The data looked at the search terms for various sleep queries within the past 12 months. 

1. “How can I fall asleep faster?” – 215,000 monthly global searches.

The analysis revealed that the Internets most Googled question relating to sleep is, “How can I fall asleep faster?”, which receives an average of 215,000 monthly searches worldwide. 

Melatonin is a key to sleep; it is the hormone secreted by the pineal gland, and a lack of melatonin is one likely reason you cannot fall asleep quickly.

Melatonin is affected by an inconsistent sleeping pattern. Waking up and falling asleep at various times can confuse your circadian rhythm, your body’s internal clock. Your circadian rhythm regulates the release of melatonin, the sleep hormone, so without a consistent sleep-wake cycle, the body will be confused and not know when to release the hormone. You should maintain a regular sleeping pattern, which can help you fall asleep faster at bedtime.  

Melatonin is also affected by light sources, including TVs, phones, and tablets; therefore, you should avoid using these devices before you sleep. A dark room is excellent for melatonin production, as the pineal gland responds to darkness by secreting the hormone.  

Another way to help that can help you fall asleep faster is relaxation techniques such as PMR (progression muscle relaxation). This technique improves sleep and anxiety by focusing on muscles rather than intrusive thoughts. This can be done by closing your eyes, focusing, and tensing then relaxing individual muscles around your body to help you become more relaxed, which can help you fall asleep. 

2. “How much sleep do you need?” – 105,000 monthly global searches.  

The amount of sleep an individual requires depends on their age, health conditions, and previous sleep quality.   

Infants require a minimum of 12-16 hours of sleep daily, including naps. Commonly, newborns will be asleep more than they are awake, as sleep is essential for their development. As a child ages, the hours of sleep they need will decrease; toddlers will need between 11-14 hours of sleep, including naps, and those in nursery, 3–5-year-olds, will need 10-13 hours of sleep. 6–12-year-olds will require 9-12 hours of sleep, and 13–18-year-olds will require 8-10 hours.   

Adults require a minimum of seven hours of sleep a night. The older you become, the more hours of sleep your will need because your sleeping pattern can change. It is common for older adults to sleep more lightly, have trouble falling asleep, or wake up multiple times in the night. 

Pregnant women will require at least 8-10 hours of sleep, which is vital for the baby’s and mother’s health. Those ill with a cold or flu will require at least 7-9 hours of sleep, which can help the body go into repair mode.

3. “What is sleep paralysis?” – 90,900 monthly global searches. 

Sleep paralysis is a condition that occurs when REM sleep is disrupted, typically when one is waking up or falling asleep. It is harmless, and some people will only experience it once or twice in their lifetime. 

Numerous things can happen during sleep paralysis, but the most common thing is the paralysed feeling where you cannot move, speak or even open your eyes.

When you experience sleep paralysis, you may feel frightened, as if someone is in the room with you or something is pushing you down, though these feelings will dissipate within a few minutes.   

It is not clear why sleep paralysis occurs, though it has been linked to insomnia, narcolepsy, PTSD, and disrupted sleeping patterns.  You may be able to prevent this by improving your sleeping habits. Ensure you get at least seven hours of sleep a night, maintain a consistent sleep pattern, and get regular exercise.

4. “Why can’t I sleep?” – 89,900 monthly global searches. 

Though this question is highly subjective, and a doctor should assess those with insomnia, there are a few potential reasons as to why someone can’t sleep.   

One likely reason is stress and anxiety, which can result in poor sleep. Numerous factors can contribute to someone feeling anxious, including work stress or the consumption of caffeine or alcohol. If you are consuming alcohol frequently and interfering with your sleep, this should be reduced or stopped. Any caffeine consumption should not be had later in the day.   

Another reason could be an uncomfortable environment; as aforementioned, the environment you sleep in significantly impacts your sleep quality. If your bed is uncomfortable, it would be worth investing in comfortable bedding and pillows, which can contribute to a whole night of rest.

5. “What is sleep apnoea?” – 80,900 monthly global searches. 

Sleep apnoea is a sleep disorder where breathing stops and starts while you sleep, and it can be severe if not diagnosed or treated.   

Symptoms include gasping, snorting, choking noises, loud snoring, and waking up often through the night. Those with sleep apnoea may feel tired and have headaches or mood swings during the day.   

If you think you have sleep apnoea, you must see a GP, who will refer you to a specialist sleep clinic for tests. Sleep apnoea is often treated by a CPAP Machine, where a mask is worn overnight that pumps air into your mouth or nose while you sleep.

Commenting on this study, sleep experts at Bed Kingdom say: “Unfortunately, sleep issues and disorders are becoming more and more common due to people leading more stressful lifestyles. Inadequate sleep over time can increase your risk of chronic health problems such as type 2 diabetes, cardiovascular disease, and depression. Therefore, having a night-time routine and getting adequate sleep every night is essential for leading a healthy lifestyle.” 

Buying a home can be a stressful and overwhelming process — from managing finances, dealing with legal stuff to finding the perfect property.

Sometimes this process gets even more daunting when you deal with estate agents, who focus more on closing a deal rather than finding a suitable match for you.

Estate agents may use some tricks to pressure you into making quick decisions, while you prefer taking more time to consider options.

To help you avoid falling for such tricks, property experts at Land of Rugs have shared seven tricks estate agents use against you when you look or discuss buying a house.

• They don’t tell you the price

This is a common trick estate agents use to create a bidding war among buyers.

This can result in buyers paying a higher price for the property than they would if the estate agent was honest about the price from the start.

• They make you think you’re losing the property

Another trick estate agents use is to urge buyers to act quickly or they run the risk of losing out on the purchase.

This sense of urgency can lead buyers to make impulsive decisions while overlooking important considerations or negotiating better terms.

• They use code words

Estate agents use terms that may convey a different meaning to what is actually meant.

For example, common phrases such as ‘has so much potential’ or ‘needs TLC’ actually mean that the property needs lots of work done.

Observe what words estate agents use and try to uncover if they’re actually trying to hide something.

• They are chatty

Estate agents may talk a lot while you take a look at the property, hoping that you will provide information about your personal life or financial situation.

Buyers should be careful not to disclose too much information, as estate agents may use this to urge you to buy the house.

• They tell you to offer more

Estate agents may tell you to increase your offer, so that you have a better chance to purchase the property and beat other competitors.

It’s important that you stay firm and not succumb to pressure from the estate agent to exceed your budget limit.

• They tell you to skip the property survey

Estate agents often try to convince buyers that there are no issues with the property, so there’s no need to complete the property survey.

This is often the case if the property was listed for quite some time.

It’s important to complete the survey, so that you may be aware of any issues that the property has before you make an offer.

• They try sell you the ‘neighborhood’

Estate agents sometimes use location as an important factor when selling you the house.

While the location may be important, buying a house based only on the appeal of the neighborhood can lead to future regrets.

Make sure to let the estate agent know that your main priority is to find the perfect house first.

Images

Ritchie Valens

The Agent

Erol Ahmed

Douglas Shepherd

Mohd Elle

An icon of innovation, the Mountain Jacket is an undeniable slice of The North Face History. This year, the Mountain Jacket is back in blue and reunited with durable GORE-TEX fabrics for a denim look steeped in history and ready for anything the city or sloops can throw at you.

Designed in the early 1990’s as part of the Expedition System­ – the most technically advanced integrated clothing system of its time, built for unforgiving conditions and designed to enable exploration from the Himalayas to Antarctica. The new iteration line brings back the original design intent of the icon.

A city-ready capsule, the Denim Pack inspires you to weather the storm brought to life through the creative lens of photographer Dominic Zimmermann. Collaborating with The North Face’s Explorer Team snowboarder David Djite – the two have captured a bold yet ethereal catalogue of imagery that illustrates how Denim Pack doesn’t just protect but inspires explorers everywhere to revel in their journey.

This is captured in the London exhibition hosted in the heart of the city at White Rabbit Studios, celebrating the creativity of Dominic and filmmaker Fabian Fuchs for an evening of top local talent, DJ sets and an immersive experience.

Born in the extreme and back for a new chapter, Denim products includes the GORE-TEX Mountain Jacket and Pants, and the Glenclyffe Low shoe.