How are you making the most of staying at home?

Knots - clove hitch (to thread onto a stick)

Develop your outdoors skills by learning how to tie knots! Use them to do lots of outdoors activities such as den building, obstacle course construction, making structures and natural crafts. Watch out for our other activity sheets that will use these knots to make things out of natural resources. We would love to see your outdoors adventures so take a picture and share with us #CWaC_HealthRanger #ForestSchool #NaturalHealthService Click on image then right click and 'open in new tab' or 'save image as'.

Make a nature rubbing

Get the children (and adults!) outdoors and active exploring nature with this activity. Take a look at our extension ideas to widen the activity. We would love to see your outdoors adventures so take a picture and share with us #CWaC_HealthRanger #ForestSchool #HealthWalks #NaturalHealthService Click on image then right click and 'open in new tab' or 'save image as'.

Grow carrot tops

Recycling your carrot tops is a fun activity. Children enjoy putting them in saucers of water and watching the new green tops grow. Alternatively if you want to eat the edible tops for a few months plant in a pot or recycled container and enjoy watching them grow even more!

Feeding the birds.

Rainbow Spinner

A fun and easy activity to do, adult supervision will be needed.  Get out those rainbow colouring pencils again and make our fun rainbow spinner (or create your own design). Click the link to use our template and see our other craft activities (all crafts come with their own instructions) http://events.westcheshiremuseums.co.uk/event/childrens-activities/

Baking with The Bread Lady - the most amazing sourdough

I have loved baking with the bread lady through Facebook. Every Saturday she does a live bake at 11am that you can follow. My favourite so far was the rhubarb and custard cake, it was absolutely out of this world! She has also shared videos to help you make and bake the perfect sourdough at home which has totally converted me to sourdough. If you can get hold of flour I would highly recommend the bread lady - the bakes are fun and therapeutic and the results are delicious!

Five ways to reuse a plastic bottle

1. Turn your plastic waste into an Eco brick Eco bricking your thin household plastics is an effective way to recycle your plastic and reduce waste in your recycling box. Bags, packaging, straws, clear plastic and even Styrofoam can all be collected and recycled into Eco bricks. To do this: wash, dry and save your thin plastics, then pack them very tightly into a plastic bottle using a wooden spoon. Keep packing your bottle until full and at the right weight, (e.g. 600ml bottle needs to weigh 200g) and then put the lid back on. Donate your bottle to an Eco brick project once the lock down has ended. To find out more information and for full instructions visit: www.ecobricks.org 2. Create a tiny greenhouse Use half bottles as mini greenhouses to grow seedlings, herbs and lettuce in them. 3. Make a handy watering can Re-use your large milk bottles as home-made watering cans. Carefully make holes in the lid, fill up with water and you are good to go. 4. Cool off and water the lawn with your own recycled sprinkler A fun way of re-using a large plastic bottle would be to put it on the end of a slow hose pipe and use as a sprinkler for children to enjoy. As a bonus it can be used to water the garden too. 5. Get creative Experiment with ways to make wonderful creations with your plastic bottle recycling. There are lots of inspirational crafts for children and adults online. Don’t forget to share your creations and inspire others to do the same.

40 ways to get your garden summer ready (part 1)

1. Summer flowering bulbs and seeds Now is the time to order and plant out summer flowering bulbs such a lilies and gladioli which will add colour and height to any border. 2. Time to mulch To help lock in moisture and prevent emerging weeds, mulch beds with a good layer of organic matter, such as well-rotted manure, compost or recycled green waste. 3. Clean your greenhouse If you are lucky enough to have one, wash inside and out with warm soapy water. This will let more light in and help reduce any overwintering pests and diseases. 4. Wash your pots Good hygiene isn’t just for the kitchen. Wash your pots ready for summer use on the patio and in the borders. 5. Invest in a water butt Collect free rainwater to help nourish your plants in the dry summer days. Place it underneath a downpipe from your home, shed or greenhouse. 6. Clean and paint your fences Check fences for damage, fixing any broken structures. Remove dirt, moss and algae with a stiff brush before applying two coats of stain, paint or wood preservative on a dry day. 7. Clean and sharpen gardening tools Use hot soapy water or disinfectant to clean your garden tools. Unclean secateurs can often introduce disease when pruning healthy plants. 8. Create a composting area Composting can save you money and reduce food waste. A good mix of grass cuttings, vegetable trimmings, nettle leaves and annual weeds makes the perfect mix. https://www.bing.com/videos/search?q=how+to+make+a+composter+bbc&adlt=strict&qpvt=how+to+make+a+composter+bbc&view=detail&mid=7A4C9B785734DD31BCC97A4C9B785734DD31BCC9&&FORM=VRDGAR&ru=%2Fvideos%2Fsearch%3Fq%3Dhow%2Bto%2Bmake%2Ba%2Bcomposter%2Bbbc%26qpvt%3Dhow%2Bto%2Bmake%2Ba%2Bcomposter%2Bbbc%26FORM%3DVDRE 9. Lift and divide your perennials Create more plants for free by lifting them and dividing the crown. Plant newly divided clumps around the garden, or in a large group for maximum effect. 10. Divide your spring bulbs If your spring bulbs have finished flowering, now is a great time to lift and divide them. Remove any dead/ faded flowers or seed heads and replant them in large groups or move them around the garden for additional interest next year.

Cactus String Art

Have a go at making your own, on trend wall art, perfect for cactus lovers. Or if you are feeling creative, take inspiration from our activity and create your own unique art piece. http://events.westcheshiremuseums.co.uk/event/adult-crafts/ You will need: Paper & pencil A piece of old wooden plank Nails and hammer Coloured Cotton/string

Composting for beginners

Look in your garage, house and shed for a storage box or bin. Any container can be converted into a compost bin. Cardboard boxes are also ok to use as the box itself will slowly decay. Since cardboard boxes are biodegradable they decompose and become part of the compost mixture. The wet box at the base also attracts worms which is an added bonus as they help to aerate the compost and break it down more quickly. 1. Carefully drill holes (you could use a hammer and nail or garden fork for plastic containers or scissors for cardboard) to create drainage points. 2. Place it on bare or grassy earth if you can. 3. Add green materials such as vegetable peelings and grass cuttings. 4. Add a similar amount of brown materials such as paper, cut up pieces of cardboard and twigs. 5. Mix weekly with a garden fork or stick. 6. Keep adding an even mixture of green and brown materials. Alternatively, you can use any old pieces of wood and place them across a corner of your garden to create a composting area. 1. Locate it on bare or grassy piece of earth if you can. 2. Add green materials such as peelings and grass cuttings. 3. Add brown materials such as paper, cut up pieces of cardboard and twigs. 4. Mix weekly with a fork or stick. Top tips • If you are filling tubs or hanging baskets mix in peelings with the compost. These will break down easily and add additional nutrients to the soil. • Avoid adding any meat, fish, dairy or bread to your heap as these do not compost well and attract vermin.

Benefits of a stroll – even better in nature!

At the moment many of us are discovering what Scientists have known for a while, that placing one foot in front of the other outdoors each day leads to some seriously impressive mental and physical benefits. THE PHYSICAL BENEFITS OF WALKING There are many reasons to walk for exercise, walking improves fitness, cardiac health, alleviates depression and fatigue, improves mood, creates less stress on joints and reduces pain, can prevent weight gain, reduce risk for cancer and chronic disease, improve endurance, circulation, and posture, and the list goes on… When comparing the results of the most recent Runners and Walkers Studies, researchers found that the energy used for moderate-intensity walking and vigorous-intensity running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes and heart disease over a six year period. This means when it comes to some pretty prominent markers of our health, walking at a moderate intensity can get the job done just as well as running, as long as you’re expending the same amount of energy. Great news for those of us that dread going on a jog. Many studies have supported this notion, finding that a daily walk can reduce the risk of stroke in both men and women, reduce the days spent in a hospital each year and can even lower your risk of death by up to 39 percent (when compared with no leisure-time physical activity). A study published in the British Journal of Sports Medicine found that those who adhered to a walking program showed significant improvements in blood pressure, slowing of resting heart rate, reduction of body fat and body weight, reduced cholesterol, improved depression scores with better quality of life and increased measures of endurance. THE MENTAL BENEFITS OF WALKING While the physical benefits are notable, the mental boost that can be gleaned from adding a walk to your daily routine may be more immediate. One Stanford University study found that walking increased creative output by an average of 60 percent. Researchers labelled this type of creativity “divergent thinking,” which they define as a thought process used to generate creative ideas by exploring many possible solutions. According to the study, “walking opens up the free flow of ideas, and it is a simple and robust solution to the goals of increasing creativity and increasing physical activity.” Psychologists found that a 10-minute walk may be just as good as a 45-minute workout when it comes to relieving the symptoms of anxiety. Which makes sense, since science shows that engaging in activities that allow our minds to wander promotes a mental state conducive to innovative ideas and “ah-ha!” moments. But it’s not only your creativity that will benefit from the mental lift. The act of walking is also a proven mood booster. One study found that just 12 minutes of walking resulted in an increase in joviality, vigor, attentiveness and self-confidence versus the same time spent sitting. EVEN BETTER IN NATURE Walking in nature, specifically, is found to reduce ruminating over negative experiences, which increases activity in the brain associated with negative emotions and raises risk of depression. Researchers in Japan also found that a walk in nature changes blood flow in the brain to a state of relaxation, increasing the number of natural killer cells the body produces to battle infection. So how does it work? Our brain gently registers things like the wind in leaves and the sound of the waves to revitalise our fatigued mind. Phytoncides, the olfactory-provoking chemicals that trees naturally secrete, can also reduce stress hormones. They can be cancer-protective: so the more walks in woodland could lower the rates of lung, breast, uterine, prostate, kidney and colon cancers. Walking has also been shown to improve memory and prevent the deterioration of brain tissue as we age. Plus, psychologists studying how exercise relieves anxiety and depression also suggest that a 10-minute walk may be just as good as a 45-minute workout when it comes to relieving the symptoms of anxiety and boosting mood. MOTIVATION TO KEEP GOING Not all of us find it easy to stay motivated to go out for a walk on our own. Some people enjoy the sociable aspect of being part of a walking group. It’s a great way to meet like minded people whilst getting active. Joining a group can also keep you motivated as you will not want to miss out on the fun or meeting up with new friends you’ve made. It may also help you get to know your area. HEALTH WALKS (ON HOLD, BACK WHEN WE CAN BE - WITH YOUR HELP?) Health rangers at Cheshire West and Chester Council run regular health walks across the borough, along with other partners throughout the year. Unfortunately, as a result of social distancing, these have been put on hold. “We are getting ready though, to be ready with a programme of partners, to extend opportunities for people to get together and enjoy ‘Walking for health’ sessions in the autumn, if restrictions are fully lifted”, says Suzannah Bonnington, one of our health rangers. If you might be interested in helping to set up regular health walks please get in touch with Suzannah.bonnington@cheshirewestandchester.gov.uk . We’ll be organising training and support to individual volunteers and communities wishing to set up their own health walks, along with insurance from the Ramblers Association.

Daily exercise keeps us smiling!

We are loving starting every day with p.e with Joe Wicks and getting out for fresh air and sunshine has been key to keeping us smiling! Thank goodness for the blue skies and sunshine ☀️

CW&C Staff Be Active Challenge for May 2020

The month of May was originally West Cheshire Walking Festival month and to encourage staff to stay active we asked if they wanted to get involved in a physical activity challenge instead. The challenge could be anything from walking, running etc (all within current government COVID-19 guidelines) and could be an individual or a virtual group challenge. We have had a great response and here are some of the pledges that staff / teams are undertaking in their own time: Team Name: The Connectors (Public Health) Pledge: To ‘connect’ to each other by stepping, walking, jogging the distance covering where all team members live, three times in the month of May = 235 miles each circuit (705 miles in total). From Chester – Wirral – Liverpool – Manchester – Sandbach – North Wales – Chester Team Name: Every day is a pyjama day (Public Service Reform) Pledge: To walk/cycle the distance around Cheshire West in May twice. The distance around CW&C is 256.1 km (159 miles), totalling 512.2 km (318 miles) Team Name: Couch to 2278 km (Highways and Fleet Management Team) Pledge: As CW&C maintain a total of 2278 km of carriageway our challenge is to collectively walk / run 2278 km(1415 miles) in May. Team Name: Plight of the Planner (The Planning Policy Team) Pledge: To run, walk, skip, or hop 125+ miles, covering 1 mile for each policy in the Council’s adopted Local Plan (Part One) and Local Plan (Part Two). Team Name: Jonesy’s Barmy Army (Street Lighting & Traffic Signal Team) Pledge: As CW&C maintain a total of 2278km of carriageway — enough to stretch from Chester to Rome. Our challenge is to collectively walk / run/ cycle 2278km (1415 miles) in May Team Name: Triage on Tour (Triage Team from Regulatory Services) Pledge: Chester to London is approximately 200 miles. As a team we are going to walk 200 miles between us before 31st May. Team Name: Potter’s Pledge Pledge: Virtual walk of Hadrian’s wall 90 miles and hopefully back again. Team Name: Stenner Pledge: Run 24 miles in the month, Cycle 120 miles in a month, Do eight weights sessions in the month, Walk 60 miles in a month, Lose 3lb, Reduce resting heart beats to 46 Team Name: I&I lost holidays (Insight & Intelligence) Pledge: To travel the distance (one way) of the holidays (so far) missed by the team 5,339 miles. Destinations include Marrakech 2,074 miles, Shropshire 45 miles, Hereford 96 miles, Lake District 116 miles, Keldy, Beadnall & Borth 460 miles, France 947 miles, Llanrwst 61 miles, Euro Disney 488 miles and Lake Garda 1,052 miles. Team Name: Commissioning People Pledge: To complete a shared marathon per day across the team starting Monday 4th May Team Name: Safeguarding Children Partnership Pledge: To walk, run and cycle our way from Civic Way to the Eiffel Tower (we fancied a trip to Paris!) That’s a total of 379.17 miles as the crow flies. Team Name: SISCC / Educational Welfare Pledge: 750,000 to 1 million steps between us Team Name: On the Buses (Strategic Transport Team) Pledge: To complete 837 miles during the month of May; this is the distance between Land’s End and John O Groats. The aim is to walk, cycle, count steps, jog or climb stairs to achieve the distance required. Team Name: The Sherpas (Partners in Practice) Pledge: Re-creating Amanda’s month-long trek in the Himalayas over 20 years ago. Each team member will have a target trekking distance for three weeks in May, all working towards the Everest Basecamp destination. Team Name: The Bald Eagle Pledge: 200 rounds of boxing in 10 days which will consist of 20 x 2 minute rounds of HIT shadow boxing every weekday from Monday 18th May with 1 minute rest between rounds - 10 rounds in the morning - 10 rounds in the evening and every strike must be thrown at 100% Team Name: Scrambled Legs (Winsford Social Work Team) Pledge: Zumba/ Latin dance class every day Monday to Friday. Team Name: All in it Together (HR and OD Team - 24 of us) Pledge: To run/walk 1km for each CWAC employee (3040) over 3 weeks. 8,000-10,000 steps per day per person. Team Name: Intervention Hub - Children’s Services Pledge: As a team we pledge to walk our stairs at home to the same distance as walking to the summit of Snowdon. Each team member will take a section of the route to complete. Why not see if your company would like to take part in the Be Active challenge? Come and join us – post your pledge!

A little bit of rain 'might' be good for you

Although we may accept a bit of rain, “suppose the garden needs it”, but did you know that our bodies also need the rain for its ‘negative ion’ benefits? There are good reasons NOT to put off your daily exercise because of a the ‘wet stuff’. Remember catching rain on your tongue and that connection with the elements as a child. Maybe you instinctively connected with nature more because if felt so good, without knowing what it was doing for you on a deeper level, before life’s conditioning made you kick good habits like this as you got older? Negative ions are the only example I can recall in which a negative is a positive. Yes, that’s correct. Negative ions are a very good thing; they produce a net positive effect on our health. Negative ions are tasteless, odourless and invisible molecules that we inhale when we are in environments that contain moving water, like rain. Once the negative ions reach our bloodstream, they are believed to produce biochemical reactions that help to relieve stress, alleviate depression and even boost our energy. Not only rain enables an abundance of negative ions to be released but also waterfalls, ocean waves and even dew and mist early in the morning. Have you ever noticed how you experience a sense of euphoria by being around these beautiful settings? The action of the pounding surf creates negative air ions and we also see it immediately after spring thunderstorms when people report improved mood. That is because the air circulating around moving water contain tens of thousands of negative ions — unlike a closed home or office, with all its electronics producing 'positive' ions. Imagine if scientists and the media had named these ions the opposite way around? Who would surround themselves with lots of technology, stay in their houses and offices around these ions so much - if you knew they might not be that great for us, without a healthy break outside? Walking in the rain might sound crazy, but there are a host of health benefits to soothe the mind, body and soul. 10 HEALTHY REASONS TO TAKE A WALK IN THE RAIN 1. THERE ARE TYPICALLY LESS PEOPLE Most people run for cover when it starts to rain, meaning it’s only the brave souls who continue strolling during a storm. If you crave peace and quiet during your walks, rainy days are the best. You're left alone with your thoughts and are able to destress much quicker and easier than when there are hundreds of other people out taking strolls. 2. THE AIR IS CLEANER AND FRESHER An study published in the journal Atmospheric Chemistry and Physics showed that the air is truly cleaner during and after heavy rainfall. The reason is that as raindrops fall through the atmosphere, they have the ability to attract hundreds of particles of pollutants like sulphates and bacteria before hitting the ground. Proof that invigorating breaths of rainy air actually are better! 3. THE SMELL OF RAIN HAS A CALMING EFFECT You may not be only one who loves the scent of the air during rainfall. In fact, this smell has a name: Petrichor, coined by two Australian scientists in the 1960s. Petrichor is a pleasant smell that frequently accompanies the first rain after a long period of warm, dry weather. The smell is caused by the chemical reaction that takes place when the rain hits the ground. The smell of rain has a very soothing and calming effect on the mind and body. 4. THE HUMIDITY IS GOOD FOR YOUR SKIN AND HEALTH High levels of humidity in the air help keep your skin fresh, young and supple. And some researchers believe that when humidity levels are 43% and higher, nearly 3/4 of airborne virus particles are left powerless. 5. RAINY WALKS HELP WITH ACCEPTANCE Taking a walk in the rain often makes a person feel powerless. But taking rainy day walks on a regular basis help train your mind to give up control and go about life, no matter what the weather — or anything else — throws your way. 6. WALKS IN RAINY WEATHER BURN MORE CALORIES Believe it or not, Japanese researchers featured in the International Journal of Sports Medicine proved when a person does physical activity in cold, rainy weather, they burn more calories and fat than doing the same activity in moderate weather. 7. YOU ARE BOOSTING YOUR IMMUNE SYSTEM By exposing yourself to various different temperatures and life outside of the house you are developing a stronger immune system for the future. Don’t let the rain keep you from enjoying the outdoors. 8. CONNECTING WITH NATURE Building a connection with nature can have many positive effects on your mind and body. Walking in the rain can be considered a connection to nature even if you aren’t deep in a forest. You can get many of the positive benefits of nature like stress relief and a boost in endorphins through the rain, even if you are in a town or city. 9. WALKS IN RAIN HELP YOU SEE THINGS WITH A DIFFERENT PERSPECTIVE Whether it’s the darker lighting, the gloomy mood, or the reflection of streetlights in puddles, almost everything looks different on rainy days. This can perhaps help some people to view their life, challenges and other daily aspects in a different light. 10. IT FEELS A LITTLE BIT REBELLIOUS Taking a walk in the rain is a safe and healthy way to feel a little naughty, doing something so many don’t think is a good idea. JUST BE SURE TO WEAR THE RIGHT GEAR AND THOROUGHLY DRY OFF ONCE YOU ARE BACK AT HOME OR THE OFFICE. More on ‘Negative IONS’ A study by Columbia University used negative ion generators to see their effect on people with winter and chronic depression. The study showed that these generators helped relieve depression as much as antidepressants. The best part is that there are relatively no side effects, but scientists are still trying to figure out appropriate doses and which people it works best on. Elsewhere experiments have been conducted with negative and positive ions using a cross-section of men and women between the ages of 20 and 65. When they were put in a room that contained primarily positive ions, they became irritable and fatigued. However, when they were confined to a room containing primarily negative ions, their brainwaves suggested increased alertness and relaxation. What is significant is that they all scored higher during and immediately after their exposure to increased levels of negative ions. So the next time you think you don’t want to get wet when it rains, it might be worth considering the MAGIC from ‘negative' ions you are missing out on!

More time indoors – Add sounds and smells of nature

Whilst there’s nothing like the real thing, and we should all be trying to get at least an hour outdoors a day, it’s hard for many of us to get out there at the moment. Did you know that just sounds and smells of nature can provide benefits to our mental health and wellbeing, even if we can't get out there as much as we’d like? 1. PLAY BIRDSONG Stress relief - As we are instinctively programmed to trust that birdsong means safety, it has been proven that birdsong induces the instant sensation of calm and relaxation. A casual stroll or a light jog in the park surrounded by the harmonic tones of birdsong can leave us feeling refreshed and revitalised, helping to relieve the body of tension and encourage mental positivity and well-being. Improve focus and awareness - Birdsong can also be used to help stimulate us cognitively, whether to improve concentration in the workplace or personal projects at home. The natural sound of birdsong helps us to remain awake and alert during the hours of sunlight. A study in Liverpool examined the effects of the 'post-meal slump'. The period in which blood sugar levels begin to drop after a big meal causing drowsiness is known to have a profound detrimental effect on concentration levels. Yet, since being introduced to a soundscape of birdsong, school pupil’s concentration levels dramatically increased. Natural birdsong is effective because it’s stochastic - meaning there is no repeating rhythm and is impossible to get a particular tune or pattern to focus on. It doesn't get stuck in your head or annoy you but it doesn't lull you to sleep and bore you either. Therapeutic - Recently introduced to busy airport terminals, commuter trains and hospitals, the general calming sound of birdsong is believed to generate a therapeutic atmosphere. Recordings of birds singing are just as effective as hearing birdsong naturally out in the open. I'm not sure there is any other sound that can do what birdsong does. It should be part of the soundtrack to everyone's day. Here are a few links to some of the many resources online:- https://www.rspb.org.uk/get-involved/campaigning/let-nature-sing/birdsong-radio/ https://www.birdsong.fm/ https://www.bbc.co.uk/programmes/b01s6xyk In our everyday lives, we're constantly bombarded with sensory stimuli, whether from our devices, busy homes and offices, or hectic streets. Our brains need downtime, but they rarely get enough of it. Being around water gives our brains and our senses a rest from overstimulation. 2. WATER SOUNDS Water sounds have long been used in meditation to create a soothing atmosphere for our minds. These sounds often endure a meditative state, without the need for mediation. Science suggests that the rhythm of ocean waves and tides coming in and out can change your mood immediately, positively affecting the rhythm of the neuronal “waves” in our brain, encouraging a more peaceful pace of thought (bringing tranquillity and relaxation). The trickle of water, a babbling brook, small stream or an artificial fountain changes blood flow in the brain associated with relaxation. These occur in the same part of the brain associated with compassion and connection. Dentists in Malaysia have played sounds of water fountains to relax young people before dental care. Maybe from time immemorial, as part of our human DNA we’ve associated these sorts of sounds with life and clean water? It may also be associated with the fact we spend our first 9 months under water, in fluids listening to sounds through water in the womb? Scientists also refer to the sounds of water as “white noise,” in which we can hear any number of things and we are able to let go of our thoughts and let the noise wash over us. In listening to these sounds we learn how to be present in the moment. Light rain on glass is a great example of this. Listen to the sounds of water before bed or to relax during the day Find a water-sounds playlist online, or buy a CD with the natural sounds of water. (This could be the ocean, gentle waterfall, rainforest, etc.) Playing these sounds before bed will help you relax and give you a better sleep. An aquarium, tiny fountain or other water feature in your home can also create negative ions, boosting your mental energy. 3. SMELLS OF NATURE If you walk into a room that smells of jasmine, vanilla or lavender, it’s likely to improve your mood. Studies show that certain smells can influence parts of the brain that are responsible for productivity. School teachers use fragrance diffusers in the classroom, occasionally associated with different subjects, to stimulate brain activity and calm pupils into a more relaxed state to improve concentration and performance. The same can be seen in the workplace. Placing an aroma diffuser in the office can improve employees’ mood and productivity, and contribute to an all-around happier work environment. To understand the connection between smell and emotion, we first need to mention an interesting and crucial region in our brain, called the hippocampus. The hippocampus, part of a network called the limbic system and one of the most studied parts of the brain, is associated with the processes of feelings and reacting. The hippocampus also stores two types of memory: declarative and spatial. The former is related to facts and events and the latter to pathways and routes. The hippocampus is also where short-term memories turn into long-term memories. Since smell processing is also closely related to the hippocampus, scents and emotions are tightly intertwined. Our sense of smell is constantly taking us somewhere. As we journey in and out of memories and along with them, it invokes a range of emotions that tie to our present situation in either clear or very subtle ways. Here are a few natural smells and their known effects:- Lavender can help you sleep As a go-to scent for relaxation, lavender can help calm the mind and body almost instantly. But perhaps its most useful benefit is its ability to help treat insomnia in students. In a study of college students, research found that the fragrance effectively eased sleep problems and depression in the participants. Next time you're having trouble getting your shuteye, try turning to the soothing scent for a little help. Cinnamon can sharpen your mind This sweet-smelling spice can also boost your brain power. Researchers from Wheeling Jesuit University studied participants and found that those who took a whiff of cinnamon improved in cognitive functions like visual-motor response, working memory and attention span. Pine can alleviate stress There's more than one reason why pine trees bring us happiness at Christmas. A pine scent could be decreasing our anxiety, according to research. In one Japanese study, participants who went on a walk through pine forests reported significantly lower depression and stress levels. The research also discovered that anxious subjects had a greater feeling of relaxation after indulging in the scent. Fresh-cut grass can make you more joyful You may think mowing the lawn is an annoying, menial task, but the fresh scent the chore yields may be making you happier. Scent researchers found that a chemical released by a newly-mowed lawn can make people feel joyful and relaxed. The aroma may also prevent mental decline as you grow older. The smell apparently is so powerful that neuroscientists came up with a perfume and air fragrance that matches it so the lawnless can also reap the benefits of the feel-good scent -- no lawn mower required. Citrus can help you feel more energized If you're looking for a little pick-me-up, you may want to forget the cup of coffee and opt for citrus instead. Scents like lemon and orange are not only well-known for their Vitamin C properties, but simply sniffing the fruit can help boost energy and alertness. Talk about a real superfruit! Vanilla can elevate your mood Vanilla may often be used as a synonym for "bland," but this scent is anything but when it comes to our happiness levels. In a study published in the Proceedings of ISOT/JASTS 2004, researchers found that taking a whiff of vanilla bean elevated participants' feelings of joy and relaxation. The results were measured through mood mapping, which included emotions ranging from happiness and stimulation to apathy and irritation. Peppermint may boost concentration In addition to giving you sweet breath, peppermint may also do your brain a favour. A small study out of Wheeling Jesuit University found that smelling peppermint could be linked to greater cognitive stamina, motivation and overall performance. Known for invigorating the mind, it's even been used as an aid for students when taking tests. There is also a small bit of research to suggest that the menthol scent in peppermint even tricks the brain into thinking that it alleviates stuffy nasal passages -- just the thing you need when you're feeling a little under the weather. Jasmine may ease depression This floral scent also is serious mood enhancer. A 2010 study found that not only does the smell of jasmine create a sense of alertness, it can also serve as a way to help with depressive thoughts. Researchers found that the stimulating effect of jasmine oil can aid in the relief of depression and can lead to an uplifted mood. Pretty powerful for a tiny flower. Apples may mitigate a migraine You know what they say, "an apple a day keeps the doctor away" -- and that may be truer when it comes to headaches. Research has suggested that the smell of the crisp fruit may actually help ease a migraine. One 2008 study showed that those who found the scent appealing had a noticeable reduction in headache symptoms as well as shortened migraine episodes. Previous studies on a green apple's odour have also found the scent may help control feelings of anxiety during stressful moments.

'Sharing' a takeaway

To try to support those businesses that are staying open we decided as a family to have a takeaway once a week. Our neighbour is self-isolating but each week we text her the menu for this week's takeaway and pick up her order as well and drop hers off at her door. It's a welcome change from cooking and washing up - for us and her.