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It’s the small things that count at the moment (and a little bit of self-gifting). From hemp infused  skin patches to Ice Globe facial massaging tools and the latest lipstick, here are our latest feel-good beauty and wellbeing finds that will help you glow inside and out.

The Natural Boost  – The Good Patch

Described as ‘plant based wellness patches for when the struggle is real’, the Good Patch was created in 2017 offering mood-boosting patches you stick on your skin infused with plant based ingredients and organically farmed industrial Hemp. Working steadily over an 8-12 hour period, you just remove the backs of the sticker and attach it inside your wrist. Whether you are frazzled, wired, need a pick-me-up, or a ‘put-to-bed’ there’s a patch for you.

www.thegoodpatch.com and www.cultbeauty.com

The Good Patch
The Zoom Refresh – Chanel’s Rouge Allure Laque

If you’re as fed up as we are of looking at your own face on Zoom/ Teams/ Facetime, then may we suggest spicing things up with a new lip colour? We can’t wear lipstick under our masks right now so we might as well wear them at home. Chanel’s new Rouge Allure Laque is a lip product that imprints lips with shine and colour and lasts all day so you won’t need to reapply between video calls. Non-drying and in a huge variety of shades from luminous beige to raspberry pink, cherry red and brown, there’s one for everyone. Who said it’s all about the eyes right now?

Chanel’s Rouge Allure Laque lipstick
Nail it – Kure Bazaar nails 

One of our favourite nail varnish brands at 35 Thousand is Kure Bazaar (worldwide delivery at lovelula.com). Why ? We love the win-win combination of their eco formula combined with an incredibly chic and fashion forward colour palette. If you’re feeling a little low right now, I can definitely recommend painting your nails to add a bit of joy into all that work on the laptop. Our favourite positivity shades? Cherise (shown here – a cherry red) which instills us with confidence, Lily Rose (a dusty pink) when you need to be kind to yourself, and Bacio, (a soft red/ orange) which is bringing all the happy vibes right now.

Kure Bazaar Nail Varnish in Cherise

The Atmosphere Changer –  Heloise o’ Hagan candles

There are candles, and then there are Heloise o’ Hagan candles. This British interior designer turned candle maker has created a product called The Perpetual Candle which is a beautiful hexagonal, bone china vessel which you can buy refills for. Not only do they look incredibly sophisticated, they smell it too. Our favourites are No.4 Frankincense for some indulgent relaxation after a long day Zooming, and No.1 Neroli, Lavender and Rosemary which is fresh, vibrant and uplifting for daytime.

(Delivery worldwide heloiseohagan.com)

The Heloise O’ Hagan Candle

The body booster – Hermosa protein powder

There’s no point in all those at-home workouts if you aren’t fuelling your body correctly. Enter Hermosa, a new protein powder that is shaking off (excuse the pun) images of muscle competitions in favour of a protein powder that supports an active and modern lifestyle.  Hermosa’s creators have been on a mission to create the best tasting and smoothest protein powder there is, using non GMO and responsibly sourced ingredients. In chocolate and vanilla flavours. Most importantly they taste amazing without any of the nose-holding graininess of other powders.

Worldwide delivery at www.livehermosa.com

Hermosa Protein Powder

The skin saviour  – Frâicheur Paris 

Fraicheur Paris Ice Globes look set to be the next big thing in facial massage. A glass stem with a liquid-filled ball on the end that you store in the freezer, the idea is that you massage your face with them to help invigorate tired Zoom’d out eyes, boost dull skin and help serums and creams absorb faster. Deliciously cold and soothing on skin and eyeballs, the way they work is that they constrict blood vessels so blood is taken away from the skin’s surface. After a while blood floods back to the skin with extra nutrients providing an amazing glow that over time helps the skin appear more youthful too. 

Shipping worldwide from www.faceiceglobes.com and www.cultbeauty.com

Fraicheur Paris Ice Globe facial massagers

Glow from the Inside Out – The Beauty Chef

Carla Oates, the Australian founder of The Beauty Chef first discovered the life changing powers of probiotics when she used them to fix her family’s skin problems. Using probiotic and lacto-fermented food, many of her friends would also ask her what made her own skin that glowy. Realising the gut-skin connection, Carla created the Inner Beauty Powder which has developed into a range of bio-fermented, probiotic-rich, wholefood supplements created by microbiologists, nutritionists and naturopaths. Our favourite is the Glow Powder, containing 18 certified organic wholefoods which you add to water daily.

Available worldwide www.thebeautychef.com

The Beauty Chef Inner Beauty Powder

The Cult of Collagen Powder – Bamford

There’s a big beauty buzz about collagen powders at the moment, with many new brands launching onto the market. There is also a lot of debate as to whether all of them actually work. The one collagen that has been proven by dermatologists to make a difference to our skin is high grade marine collagen. The latest we’ve been trying out is from Bamford whose new supplement range is exceptional. The Beauty Blend contains purified hydrolysed collagen extracted from sustainably sourced wild fish off the coast of France. It also contains Camu Camu powder, hyaluronic acid for skin hydration and Acai powder. Since using it our skin looks like it’s had a spa break (in our dreams).

Shipping worldwide from  www.bamford.com

Bamford Beauty Blend capsules

If you loved reading this, then you will love our other beauty features from Tools of the Trade  about the latest beauty gadgets to 5 of the best eyelash serums

Maryam Meddin is the founder of a new, innovative behavioural health clinic in London, The Soke (the name is taken from its location – South Kensington), a first-of-its kind clinic bringing together mental health and wellbeing services with professional development support, all under one roof. 

Maryam attributes her interest in mental health to a personal history that includes an interrupted education, growing up in a war zone in Iran and Iraq, an attempt to resettle as a refugee in the UK aged 16, destitution (she came to the UK with nowhere to go and would sleep at Heathrow airport) as well as experiencing the horror of suicide among members of her immediate family.

But it was Maryam’s life experiences that then led her to embark on a Masters in psychotherapy & counselling which led her to work part time in an NHS clinic for a couple of years, offering psychotherapy to severely traumatised refugees. Her idea for The Soke stemmed from there, as she felt the industry needed to change.

Here Maryam tells us about setting up The Soke during the Corona crisis, and how humour, iced coffee and dogs help get her through.

The Soke which is set to change the way we manage behavioural and mental wellbeing
Tell us about your work…

“I’m the founder of a new behavioural health centre called The Soke. We’re making psychotherapy, psychiatry and other non-acute mental health services more accessible and more comfortable – literally & metaphorically –for everyone. 

There are about ten of us (including a clinical board of five) turning the wheels backstage, and then of course numerous other practitioners offering different specialties to make sure we pretty much cover every type of expertise that could be helpful to our clients. 

What I love about what I’m doing is that it’s universally relevant. There isn’t anyone whose mental health doesn’t factor into their life, it’s just a question of where they sit on the spectrum of wellness, and we can make a difference to them all.”

Where do you physically work currently? 

“I work in an iconic building – which used to be the Queen’s Elm pub – in South Kensington. Directly outside sits The Flower Stand which is also a bit of a Chelsea landmark. In this otherwise completely urban corner, I’m greeted every morning, and bid farewell every night, with the view and fragrance of nature’s finest.”

What is the best thing about your work?

“Without question it’s my colleagues. I’m part of an organisation where people are required to bring their brains, their compassion and their ethics to work in equal measure and it makes for a really unique culture. Also, our COO, George Broke, is one of the funniest human beings I’ve ever met, so there’s never a working day when I’m not doubled over in hysterics at least once.”

What is the worst?

“Well, I’m lucky enough to be in a position where I can change things if they’re not working, so I have no complaints.”

What has been the most pivotal point of your career so far?

“There have been more than one, but in each instance I’m going to point to friends and the moment that they said “Of course you can do it” which spurred me to take leaps of faith, knowing that they’d catch me if I didn’t find a soft landing.”

What is the best advice you’ve ever had?

“My dad always said it would serve me better to know a little bit about lots of things than a lot about a single thing – his view was that this would make me equally conversant with a prince or a pauper, which he interpreted as a sign of both intelligence and humanity. There have been times when I’ve watched or read things that have been deathly dull, just because I have his words ringing in my ears.”

The interior of The Soke make a welcome departure from the usual stark setting of mental wellbeing clinics
What’s your context outside of work?

“I’m single and live in London. Since I lost my boxer, Casper, a couple of years ago, I’ve become a very popular dog sitter for all my friends who, rather dubiously, are now militantly opposed to me getting another dog of my own.”

What was your ‘normal’ day to day life like pre COVID-19?

“When you’re trying to get a new business off the ground there isn’t really a ‘normal’ day or routine. The only thing that was consistant was that there was a lot of to-ing and fro-ing from one meeting to the next. I confess, moving the meetings online was absolutely fine with me.”

What is your day-to day life like now after Lockdown?

“The renovation of the Soke building was completed during the lockdown so now that we’re able to work from work (mental health is an essential service so we’re fully operational), my daily life is very different than it had been for months during which I’d been working from home. That said, I think that like everyone else, we’ve now incorporated Zoom into our standard practice for meetings, and on that side of things I don’t imagine that things will ever return to the way they were.”

How has the Corona crisis impacted you personally and professionally?

“On a personal front: my mother and my brother are abroad and I haven’t seen them for 12 and 10 months, respectively. On the professional front: I’m definitely one of the lucky ones – I have a job and my sector isn’t under threat. The benchmark for good fortune doesn’t need to be very high these days.”

What are you finding challenging right now?

“The weight gain that comes with menopause. Covid had nothing to do with it.”

What has got you through? What have been your coping strategies?

“Humour has generally been a useful tool throughout my life, which has had its fair share of twists and turns. I’m a survivor of revolution, destitution and significant bereavements – but I still haven’t come across that thing that isn’t [darkly] funny.”

Do you feel that Lockdown has changed your outlook and if so how?

“I suspect that, like many others who were lucky enough not to have had everything upended by the pandemic, I used enforced isolation as an opportunity to purge my life of activities and people that weren’t bringing me joy.”

Personally how have you managed your mind and wellbeing throughout Lockdown?

“My inner peace is fuelled by time spent in the company of dogs. This isn’t a flippant comment – I’m genuinely at my most content when I can spend a few idle hours in a park with a dog, I find their natural euphoria to be contagious.”

What are your thoughts on travel right now?

“I’m not travelling and have no plans to travel. The threat of quarantining and the uncertainty around the rules don’t make it very appealing.”

What are your current handbag essentials?

“My glasses. I’m becoming increasingly helpless without them.”

What gets you through Working from Home?

“Ice cubes. I’ve developed a habit for iced coffee & tea.”

What is your work wardrobe like now from what it used to be? 

“I now wear a jacket with my jeans.”

What are your current 5 essential items of clothing?

“Jeans. A scarf. And three layers of anything.”

What is your vision for the future of your business?

“I hope that a time will come when everyone takes a proactive interest in their psychological and emotional wellbeing and that when they do, they view The Soke to be a trusted champion for good behavioural health.

Enjoyed this article? Then you will find this article about how yogi Sara Quiriconi manages anxiety attacks

Jennifer Trejo is a naturopath whose company, The Abundant Life Wellness Centre in Fort Worth, Texas, offers advanced, natural health services, She educates her clients about how to live a healthier and more holistic lifestyle. Here, Jennifer talks to 35 Thousand about telemedicine appointments,the joy of unexpected time with her family and why it’s a tough time for naturally ‘huggy’ people right now.

Q: Tell us about your work

A: “I own Abundant Life Wellness Center in Fort Worth, Texas.  I am a Naturopath and love helping people find solutions to their chronic health conditions.”

Q: What’s your context outside of work?

A: “I have been married for 18 years and have a 17 year old daughter and a 13 year old son.  We have two cats, two horses and one tortoise.  We live in Fort Worth and I love to read, spend time with my family and serve at my church.” 

Q: What is your normal day-to-day life like?

A: “I work Monday through Thursday at my wellness center seeing clients and leading my staff.  Evenings are spent going to my children’s activities, overseeing homework and having long talks with teenagers (if they feel like talking that is.)  Fridays are when I take care of myself and do administrative duties for my practice.  Weekends are reserved for family and church.”

Q: What is your day-to day life like now currently during COVID-19?

“I am offering both in-office and telemedicine appointments for my clients due to the virus.   And after I have worked all day, I now get to go home and help to homeschool my children so that is unexpected!  They are older so it definitely could be worse; I am grateful I don’t have to homeschool elementary-aged children.  Not having to rush to sporting events or school meetings after work has also been a big change.”

Q: How has it impacted you personally and professionally?

A: “It has impacted our family travel plans personally.  We had an 11 night Italy and Greece cruise planned for the summer so that will definitely not be happening.  My children are sad that they can’t see their friends whenever they like.  Professionally, my staff have had to stop providing certain services but other services have increased greatly so there has been a balance. 

I have not had to lay off any full time staff – I have been creative with assigning work duties but no one has lost their jobs.  I have an amazing staff and they are willing to do what it takes to serve our clients.”

Q: What are you finding challenging?

A: “Helping my son with 7th grade math!”

Q: Where are you finding hope and optimism?

A: “In less than 18 months, my daughter will be leaving for university, so before all of this, I was trying to savor every moment I could get with her.  Now, I have her undivided attention so much more.  We cook at home more than we did before, and we have more time for family game nights which I love.”

Q: What do you miss about life before COVID-19 that you never thought you would?

A: “I am a natural hugger; I hug most of my clients, my staff and my friends.  I can only hug my immediate family now. It feels uncomfortable for me to say goodbye to many people and be unable to give them a hug.  Physical touch can be so healing to many people.”

Q: How are you getting through and what are your coping strategies?

“My Christian faith is what is getting me through.  I have always had a morning quiet time with the Lord before my day started but now I have an extended time to help calm my mind before the craziness of the day hits.   I love to listen to praise and worship music and pray on my drive to work because it gets my mind and spirit in the right place.”

Q: “What is your mindset about how to use your time at home (Hustle harder with newfound time, be still and soak up the gift of time, or dive into unexplored creative pursuits?)”

A: “I am being productive because my practice will be moving this Summer to a larger space that will include adding more services.  My family will be selling our home and moving about 45 minutes away to a new home.  So this time has been a Godsend to be able to brainstorm and get organized for the many changes coming later this year.”

Q: Personally how are you managing your mind and wellbeing and that of your family?

A: “If there is a glimpse of sun outside, we make sure we are walking or playing outdoors.  Exercise and fresh air does wonders for our mind and wellbeing.  I am also ensuring my family is supplementing with immune boosting nutrients like healthy food, Vitamin D, C, Zinc and probiotics.  Getting plenty of sleep and exercise is also invaluable to our wellbeing.”

A: Despite all the negatives and the brutality of the virus, are there positives you feel are coming out of this  – a silver lining perhaps?

A: “I have much more family time that I truly never thought I would have at this stage of our lives.  Our pace of life is slow and sweet and I am so thankful for that.”

The Abundant Life wellness Centre

How to boost your immune system and keep it fighting fit, by Ayesha Muttucumaru

Staying healthy has never been more of a concern than it is right now. We’re all (hopefully) staying socially alert and following the government guidelines to protect the vulnerable. However, what more can we do to improve our health both now and in a post-lockdown future when the stresses of modern life threaten to deplete our defences?

A multi-pronged approach is needed, from exercise to de-stressing techniques and gut health-boosting foods, to support our immune system and give us the best chance of not getting run down and catching illnesses.

Here are our expert tips.

1. Keep moving

During lockdown it may have been tempting to just sit on the sofa and binge box sets. Don’t get us wrong, sometimes that’s just what’s needed, however, your body’s ability to fight off illness might suffer as a result. Making movement a daily priority plays a vital role in keeping our defences strong. What’s more, it also encourages us to get into a routine which experts agree can help boost mental health, should you still be self-isolating.

Regularity is key rather than intensity – even walking can be beneficial, says immunologist and author of Immunity: The Science of Staying Well by Dr Jenna Macciochi.  This is because lymph (the fluid that contains white blood cells) relies on the movement of muscles to move around the body. White blood cells have an array of tasks, including a ‘surveillance function’ to detect anything harmful and help the body to repair itself post illness.

Doing exercises that maintain muscle mass is also important as it helps support the thymus gland, the organ responsible for releasing an important type of lymphocyte called T-cells. However, because muscle mass starts to decrease as early as in our 20s, immunity declines also. “Keeping muscles moving and looking after our muscle mass keeps the gland young,” says Dr Macciochi. So, as well as cardio, look to incorporate some kind of resistance training into your weekly regime too.

If you’re unable to get to the gym still, there’s an impressive selection of home workouts on YouTube to choose from – check out Popsugar Fitness for boxing, The Body Coach TV for HIIT, Yoga with Adriene for a workout for body and mind and The Fitness Marshall whose dance workouts are guaranteed to put a smile on your face.

boost your immune system with vitamin d3 supplement
Nutri Advanced Vitamin D3 drops
2. Avoid overtraining

Be wary of over-exercising though, Dr Macciochi warns. Combined with a full-on workload, commuting and the demands of a busy job, it can lead to an increase in levels of the stress hormone, cortisol, which has an immunosuppressant effect. Overdoing HIIT workouts without allowing for adequate recovery is a situation that Dr Macciochi often sees with her patients.

The optimal amount of recovery time differs from person to person and depends on a number of factors such as age, sleep, fitness levels and how stressed you are generally. So it’s important to tune into your body, start slow if you’re new or returning to exercise and seek to vary your modes of daily movement – a mixture of high and low intensity exercise that balances regularity with recovery is the ideal scenario.

3. Protect against chronic stress

There’s a reason for why when we’re burning the candle at both ends and we’re more susceptible to catching an infection. It comes back to how stress elevates levels of cortisol which, if constantly raised, can cause the body to be in a state of chronic stress and lead to constant suppression of the immune system.

In addition to exercise, incorporating a meditation practice into your day and trying breathing techniques are effective ways of better managing stress levels in our experience. Download the Calm app for a range of guided meditations, relaxation playlists and nature sounds to help bring a moment of peace into your day.

That being said though, a cultural change is needed if we’re to see a long-term difference to stress levels on a global scale. “We need to cultivate work environments where we make it okay not to be working 100 per cent of the time,” Dr Macciochi says. “Work days are no longer 9 to 5 – emails are easier than ever to access on our phones. Work can be 24/7 if we let it.” Trying to set strict boundaries between work and life is a good starting point and recalibrating your phone settings to reduce the inundation of news and coronavirus updates you’re receiving. If that means switching off your WIFI, muting your email and Twitter alerts or leaving your phone in another room, find what works for you to make your relationship with tech a healthier one.

4. Prioritise sleep

We’re all aware of the short-term effects of a bad night’s sleep – a lack of focus, tiredness, being more irritable than usual – and getting enough shut-eye has been a problem for many during COVID-19. However long-term, it could have far-reaching effects on our mental and physical health. In fact, Dr Macciochi tells us that a lack of sleep can lower our immune system by a staggering 60 per cent. “Sleep is fortifying for the immune system which has evolved with us being active in the daytime and being inactive at night,” she says. “At night, sleep supports the immune system in fighting infection, and in helping the body heal and repair.”

The NHS in the UK states that most adults need between six and nine hours sleep per night however, as well as focussing on the quantity of sleep that you’re having, it’s also important to focus on the quality. Dr Macciochi explains that while there hasn’t been a lot of research in this area, what we do know is that we need both REM and non-REM sleep. REM sleep is the deeper type of sleep, believed to benefit memory, mood and learning.

In order to boost your REM sleep, Dr Macciochi advises implementing a daily wind down routine that supports the body’s production of the sleep hormone, melatonin, and reduces levels of the stress hormone, cortisol. “If you’re watching too many things that are stimulating or exposing yourself to blue light too close to when you’re going to go to sleep, these will keep you awake and supress melatonin levels. Strenuous exercise in the evening can inhibit this too.”

A. Vogel Echinaforce Drops boost your immune system
A. Vogel Echinaforce Drops
5. Go gently with jet lag

Whilst we may not be travelling right now, this is something to consider for when we do start again. If your slumber stumbling block is jet lag, unfortunately overcoming it will be even trickier. This is because, as Dr Macciochi points out, our biology wasn’t designed to travel through multiple time zones in such a short space of time.

Jet lag can wreak havoc with our circadian rhythm (the internal clock that controls our sleep/wake cycle), affecting the quality of our sleep and making us more prone to infection. Unfortunately, there’s no fast fix for recalibrating it. “You cannot reset your circadian rhythm but only reset it gradually, estimated to be one hour per day based on exposure to light,” explains Dr Macciochi. She advises easing yourself into your new time zone gradually and not depriving yourself of sleep if you need it, getting lots of natural light exposure during the daytime and limiting coffee close to your new bedtime. “Blue light blocking glasses may help with falling asleep at night,” she adds.

6. Get Fresh

Aim for between five and eight servings a day. Diversity is key.

Registered nutritionist Daniel O’Shaughnessy highlights the following as being particularly health-boosting:

Garlic, which contains a sulphur-containing compound called allicin that helps support the immune system.

Red bell peppers and citrus fruits due to their vitamin C content. This helps increase numbers of infection-fighting white blood cells.

Turmeric as its active ingredient is curcumin, a well-researched immune-supportive food.

Ginger has an anti-inflammatory effect due to compounds called gingerols, shogaols and paradols.

Green tea as it contains EGCG, a powerful antioxidant.

Shellfish which is rich in zinc to support immune cells.

Shitake mushrooms due to their beta glucan content which helps immune function.

Valuable food for thought, but be careful not to get obsessed with healthy eating. “Pleasure from food is also important – if you’re abroad and want to enjoy yourself and sample some of the local cuisine, do it,” says Dr Macciochi.

7. Go with your gut

The microbiome in our gut is one of the biggest educators of our immune system. What most people don’t know though is that much of it is shaped in early life – factors such as where and when we were born, whether we were breastfed and what we were exposed to as a child play key roles. As a result of this, our microbiome is actually quite fixed. That being said though, Dr Macciochi tells us that it can still be influenced to a degree by diet later on in life.

To help your gut flora flourish, she recommends eating a diverse diet rich in plant-focussed and fibre-rich foods in order to cultivate a diverse microbiome. ‘Good’ microbes convert fibre into health-promoting substances, which in turn help reduce infection and inflammation. She advises eating lots of fruit (for example, berries), vegetables, beans, legumes, herbs and spices. However, when adding these types of foods to your diet , take it slowly and don’t suddenly incorporate large quantities at once. If you’re not used it, it might prove a little too much for the body to handle.

Is it worth taking a probiotic supplement too? In Dr Macciochi’s opinion, it could help those with digestive complaints and for avoiding ‘traveller’s diarrhoea’ when an abundance of different foods (and the different strains of bacteria that can be found on them) can disturb the status quo of your microbiome. However otherwise, it’s best to go with a food first approach. “As we don’t know what strains of bacteria people have in their guts, we can’t be sure of which probiotics to recommend,” she says. “Rather than focussing on specific strains, it’s more important to consider how the different bacteria work together collectively.” This is best supported through eating a range of different foods.

The Science of Staying Well by immunologist Dr Jenna Macciocchi
The Science of Staying Well by immunologist Dr Jenna Macciocchi
8. Be smart with supplements

That being said, there are certain supplements that are worth taking to support your immune system in times of stress and illness. “Vitamin D should be supplemented for those who live in the UK,” says Dr Macciochi. This is especially important between October and early March as we don’t get enough from sunlight. Furthermore, it’s difficult to get from just food too.

Look for a supplement that contains vitamin D3 as it’s a form that our bodies are able to process better than others. Try: Daniel recommends Nutri Vitamin D3 Drops, $14.22. 

A vitamin C supplement is also worth taking. Daniel recommends taking 500mg to 1000mg per day which should be enough for reducing cold severity and duration. Try: Cytoplan Vitamin C + Bioflavanoids, $17.93

Selenium can help support the immune system, but as it can be hard to get through diet, is also worth seeking out in supplements. Zinc can be useful when fighting infection and has been shown to reduce duration (although more evidence is needed in this area). Try: Cytoplan Immunovite Beta 1-3 1-6 Glucan, $17.31, which contains vitamin C, selenium and zinc. 

Echinacea could also be worth supplementing as it can help increase white blood cells, says Daniel. Try: A. Vogel Echinacea Drops, $5.56. 

He also highlights elderberry as it contains antiviral properties and can help upper respiratory infections.  

Try: Invivo ImmunoBerry Liquid Food Supplement, $64.23, which contains elderberry and shitake among other compounds that help support immune function. 

9. Stay hydrated

Drink lots of water to keep cells hydrated and your lymph flowing, giving you the best chance of fighting infections and more able to flush toxins, germs and harmful substances from your body.

Dr Macciochi also points out that staying hydrated helps keep the mucus in our nose and respiratory tract and saliva in our mouth at the proper consistency. Think of these moisture barriers as one of the first lines of defence against microbes. For instance, saliva contains elements that restrict microbial growth, while mucus helps provide a physical wall against pathogens. The NHS recommends drinking between six to eight glasses (around 1.2 litres) of water or other fluids a day however, if you’re travelling to hotter climates, you might need more.

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