Indian grandmaster Harika Dronavalli

‘I WISH THERE WAS SOME WAY TO SHOW PEOPLE THAT CHESS INVOLVES AS MUCH HARD WORK AS ANY OTHER SPORT’

It’s been more than a year since Indian grandmaster Harika Dronavalli rose to World No 5 ranking in October last year. But things haven’t exactly gone her way since winning the World Championship bronze medal in March this year and her ranking dipped to

11. However, the chess champ is unperturbed by it. “My goal is to become World No 1 and I’m doing everything needed to get there,” says the 26-year-old as she talks about her game plan — for chess and life.


What was it like to be a chess prodigy?

I remember when I returned home, my entire school came to receive me with garlands and flowers. And they would do that whenever I came back after winning a national or international level competition. At that time, I didn’t understand anything. The only thing I knew was that if I play well, I was treated like a queen. I just wanted to achieve the goals set by my parents. And I knew that our collective goal was to become ‘World Champion’. Soon, I began travelling abroad to compete in international championships. In 2000, I won a silver medal at the U-10 Girls World Youth Chess Championship, Spain — my first international championship. During a tournament, when a Chinese girl and I tied on the points table, everyone told me I was assured of silver medal. But I was scared that someone will take my silver, so I went and agreed for a draw without even informing my parents. It was a foolish thing to do, but at that age that silver became so important for me that I didn’t realise that I must fight for gold. Gradually, I began winning a lot of medals in junior circuits across the world.

In your last interview with us you told us that you travel with your pressure cooker. Has that changed?

(Smiles) I’ve gotten a lot lazier now and have learnt to get by with quick-to-make salads. But there is nothing like dal rice for comfort food when you are away from home for long periods of time. Initially, I used to find it difficult to find groceries in countries like China and Russia where people don’t know any other language. But thankfully, I’ve gotten better at the universal language of signs. Thanks to smart phones, you can also refer to an online dictionary.

You have won a clutch of the most prestigious chess championships in the world. Yet, your feats do not get the same recognition like badminton, wrestling or athletics. That must rankle?

Well, chess isn’t a viewer-friendly game. Viewers have little to connect with two players sitting hunched across a chess board. I wish there was some way to show people that chess takes a lot of effort. We might not sweat when playing a game, but it takes a lot of physical and mental ability to decide the best move.

In all your travels, there must’ve been some interesting men, who might have caught your attention?

(Smiles) Coming from a conventional family, it’s normal to have an arranged marriage. The only thought I had about guys is that at some point in life, my dad will find a suitable boy and I will get married to him.

Is there anything else that you’ve set yourself to do, besides achieving chess goals?

Well, I’ve travelled to close to 50 countries till date and I would love to see a few more countries.

6 Morning beauty hacks for people who hate waking up early

6 Morning beauty hacks for people who hate waking up early


Mornings are a painful thing. If getting out of a comfortable bed and facing the wrath of life is not bad enough, you also have to squeeze in 50 per cent of the day’s work in two hours. From making to-do lists, to making and eating breakfast, taking a shower, doing your make-up, picking something to wear and packing lunch — mornings can get overwhelming for many people. So, as folks who cannot do so much without our first morning cuppa, we thought some hacks need to be devised to make life easier. Hence, behold six morning beauty hacks, for those who hate waking up early as much as we do.

FIGURE OUT A WAY TO MAKE YOUR CAT-EYE


1 TROUBLES GO AWAY

Getting that winged eyeliner in place every morning can be tricky for some women. However, there are some hacks to make life easier.

Use a felt-tip liner. It has the precision and angular look of a liquid liner, but is easy to use like a pencil liner. Use scotch tape or a post-it to keep the tip in shape.

Buy a concealer brush, so that cleaning up eyeliner mistakes becomes easier. This way, you can just dip it in concealer and sharpen messy edges.

2 MOISTURISE YOUR SKIN OVERNIGHT

Using a sheet mask and patting its essence into your skin, or trying a hydrating sleeping pack, followed by a night cream and serum, can save you time in the morning. This is because you need time to apply a moisturiser in the morning and wait for it to settle before starting your base. Instead, if your skin is well prepped with hydrating ingredients when you wake-up, you can just remove excess build-up with rosewater, and begin your make-up routine.

HAVE A DESIGNATED MINIMAL MAKE-UP

3 ROUTINE FOR EMERGENCIES

When you’re in a rush, you can’t afford to be confused about what make-up to put on. For such days, have a make-up routine in mind that is tailored for your basic needs and does the bare minimum. For some, it’s concealer for dark circles, filling in the brows and applying eyeliner. For others, it’s lip balm and mascara.

WASH AND STYLE YOUR HAIR THE

4 PREVIOUS NIGHT

If you have to wash, condition and blow dry your hair in the morning, you will be late. So, save time by changing your haircare time to the night before. Moreover, you can also style your hair overnight, by throwing damp locks into a high top knot or a braid, for lovely curls and waves the next morning. Remember to apply a product that will help your hair hold those curls.

KEEP BROAD-SPECTRUM PRODUCTS IN

5 YOUR BAG AT ALL TIMES

Products with multiple uses, like lip and cheek stains are a great way to cheat your way to flushed, fresh looking make-up. You can use this on your way to work, in the cab or the metro. Plus, keeping a BB cream in your beauty kit is also useful because it usually contains SPF and provides coverage.

6 INVEST IN A DRY SHAMPOO

A good dry shampoo controls oil-production on your scalp, making washing your hair optional. Use dry shampoo while your hair is relatively clean, so that the scalp stays that way. It won’t work on oiled, greasy hair.

MANUSHI CHHILLAR

‘THE HAPPIEST MOMENT OF MY LIFE WAS WHEN THEY ANNOUNCED THE WINNER IS INDIA’

MANUSHI CHHILLAR
BEING CROWNED MISS WORLD 2017

Manushi standing proud with - her parents, Dr Neelam Chhillar and Dr Mitra Basu Chhillar, after winning the Miss World 2017 crown

Just before leaving for the Miss World pageant a few weeks ago, fbb Femina Miss India World 2017 Manushi Chhillar told us, “This is my one chance to show the world what India stands for and to showcase the culture and values that I have been brought up with. I am going to make sure that the world remembers India.” And that’s exactly what the gorgeous Manushi from Haryana managed to do on Saturday at the glittering pageant held in Sanya, China, where she was crowned Miss World 2017 among 118 contestants from various countries. Andrea Meza, Miss Mexico, was crowned first runner-up and Stephanie Hill, Miss England, second runner-up.

Manushi is the sixth Indian to be chosen Miss World and she will bring the crown back to India after 17 years; Reita Faria was the first to bag the title in 1966 followed by Aishwarya Rai in 1994, Diana Hayden in 1997, Yukta Mookhey in 1999 and Priyanka Chopra in 2000.


“The victory is slowly sinking in,” an excited Manushi said when we spoke to her a few hours after her win. “I am getting a lot of congratulatory calls and messages from everyone back home. I’m overwhelmed by all the love and support that I have received,” she said. So, what were the thoughts racing through her mind when she was declared the winner? “When I heard them say ‘India’, I was ecstatic. It took me a few seconds to absorb it. It’s a moment when you want to laugh and cry at the same time. This was my dream always... to hear India being announced the winner. That was the happiest moment of my life,” she replied.


India’s Manushi Chhillar being crowned Miss World 2017 by Stephanie Del Valle of Puerto Rico (Miss World 2016), in China on Saturday

Manushi, who wowed the judges with her poise and confidence throughout the pageant, left everyone impressed with her answer in the final round. When asked which profession in the world deserved the highest salary and why, she said, “Since I am very close to my mother, I believe a mother deserves the highest respect. When you talk about salary, I don’t think it’s just about cash, but it’s the love and respect you give someone. I think my mom has always been my biggest inspiration; mothers sacrifice so much

: : i

for their kids. It is certainly that one profession which deserves the highest salary, the highest respect and love.”

Her parents were there at the pageant to support and cheer for her, and Manushi told us that it was their presence that gave her strength. Were they also the inspiration for her final answer? “In fact, just before the Q & A session, I saw my parents being interviewed along with parents of other contestants. That felt nice. They have always encouraged me and this

-

would not have been possible without my family’s support. When I was asked the question, it came naturally to me and I’m sure everyone would relate to it,” said Manushi.

The 20-year-old’s life changed in June this year when she was crowned fbb Femina Miss India World 2017 after which there was no looking back. Throughout her life, Manushi’s mottos have been, ‘When you cease to dream, you cease to live’ and ‘Courage to give flight to your dreams and the ability to believe in yourself makes life worth living’. The beauty with brains is clearly living up to that. Manushi’s father is a medical scientist with Defence Research and Development Organisation (DRDO) and her mother is a neurochemist. Manushi is also an academic achiever — a medical student who aspires to be a cardiac surgeon. She took a year’s break from college to prepare for the Miss World pageant. Emphasising on the importance of education, she said, “It has made me confident and helped me come this far in life. I do plan to resume my studies; in fact, there have been Miss Worlds in the past who have studied even during their tenure.”

At this pageant, she also won the ‘Head to Head’ challenge and the ‘Beauty With A Purpose’ segment. For her ‘Beauty with a Purpose’ project, she worked on spreading awareness on the importance of menstrual hygiene, for which she visited 20 villages in India and made a difference to the lives of 5,000 women.

There’s more to India’s winning beauty queen. She is a trained classical dancer and has also been a part of the National School of Drama. She is interested in poetry, likes painting in her free time and is passionate about outdoor sports like paragliding, bungee jumping, snorkelling and scuba diving. Life has been very hectic for the past few weeks, but she has enjoyed every minute of it and is now looking forward to returning home with her crown. “This one’s for India,” she signed off.

Miss India format change this year scouted for the best from each state

With a vision of finding talent from each state, the pageant fbb Femina Miss India is looking for franchise partnerships across the country

This year saw a change in the format of the fbb Colors Femina Miss India contest, with the competition travelling to all states of the country to hunt for the best talent from each state. One winner from every state, mentored by four celebrities, participated in fbb Colors Femina Miss India 2017.

The process started with auditioning Miss India aspirants from each state,where three girls from every state were selected to go forward to the zonal stage.The zonal ceremonies were held in Delhi (North Zone), Bengaluru (South Zone), Kolkata (East Zone) and Pune (West Zone). Each zonal ceremony had the three state finalists from the respective states under that zone competing for the state crown. It was at the fbb Colors Femina Miss India North held in Delhi that Manushi Chhillar was crowned fbb Femina Miss India Haryana.


After all four zonal ceremonies, the final 30 winners from across the country represented their state on the national stage in the finale of fbb Colors Femina Miss India 2017.And that finale is what took Manushi along the track that culminated in Saturday’s life-changing title victory.

To carry this success forward,the Miss India organization is looking for franchise partners for each state of the country.It welcomes state governments as well as private sponsors to promote and partner with fbb Colors Femina Miss India to take it to every corner of the country, so that the next Miss Indias come from the widest possible talent pool and truly represents the best of India. This will not just create new and glamorous annual properties that serve as image-changers and boost tourism, but will also encourage the states to compete in finding the best talent to represent them — talent which can then move on to the national stage and beyond, and bring them the sense of pride and achievement that Manushi’s win has today brought to Haryana.


MISS WORLD

November, 2017


fbb FEMINA MISS INDIA WORLD

June, 2017


fbb FEMINA MISS INDIA HARYANA

April, 2017

Stuck in your car in traffic for hours? Here’s what you can do...

Stuck in your car in traffic for hours? Here’s what you can do...

Mumbai’s Marine Drive, monsoon and its surreal traffic are the three most distinct characteristic features that sets it apart from other metros. While it is true that waiting for an indefinite period of time cooped up in your car in crazy traffic is extremely annoying, we’ve listed a few simple things that could prove to be a refreshing way to channelise your frustration and improve your mood.

PRACTISE FACE YOGA


If binging during the festive season has done more harm than good to your chiselled face, it is time to opt for face yoga. The different types of face yoga are so simple that one could do them in their cars and see visible results after just a month or so. It is important that you do them thrice a day. There are seven different types of face yoga. These include puffing up your cheeks, stick your tongue out for as long as you can, stare at the ceiling, make an ‘O’ with your lips, fish face, carry an astonished or startled look and tilt your head sideways to kick that double chin out of your life.

A GOOD TIME TO CHANT

One of the commonest things we usually do to kill time while stuck in traffic is listening to music. While there is nothing wrong in starting your day with the soothing voice of your favourite singer, some find chants more relaxing. Regardless of what your religious and spiritual beliefs are, you could always kick-start your day (or end it) with a little bit of introspection and some cathartic chants to go with it. Many videosharing sites have clips that go on for hours. And, there is a wide variety of sub-sections to choose from — piano music, meditation music, religious chants and even music for concentration. Banker Smriti Sharma, who travels from Andheri to Nariman Point everyday, says, “It gets extremely frustrating to spend hours on end stuck in endless traffic. There’s only so many games you can play on your smartphone or watch TV shows/ movies. After some time, you need something to de-stress. I’ve discovered that chanting is extremely soothing and helps me gather my thoughts and unwind. I’ve started doing it daily while I commute.”

INDULGE IN SOME BRAIN STIMULATING GAMES

Selfies are a great way to massage your ego and beat the traffic blues. But do you know know what is even better? A game that broadens your horizon and teases the brain. From games on improving ones concentration to something as basic as Scramble, productive games are a great way to keep boredom at bay. Also, the fact that they enlighten you is icing on the cake. Word games and jigsaw puzzles stimulate the mind and are known to have a number of health benefits, including better concentration and quicker responses. Advertising professional Aditya Bhanushali says, “I take a cab daily from the suburbs to come to my work place in town and instead of just listening to music while stuck in traffic, I play word games that not only improve my vocabulary but also my memory.”

GIVE YOURSELF A QUICK MANICURE

Cracked, brittle nails are passé and women from all walks of life want to look their best, even when they step out for a regular lunch date. But for a woman, who is always on the go, it is impossible to file her nails or add a top coat to that pretty nail paint. Keeping your nail kit handy and using it during rush hours would not only mean you are ready for the day but also helps you get over boredom. Honestly, who doesn’t need bright and beautiful colours on their nails?

6 Ways to make your Wi-Fi router work faster

6 Ways to make your Wi-Fi router work faster

Lets face it. There can be nothing more frustrating than trying to surf the internet using Wi-Fi that is agonisingly slow. While there are several companies that make claims of superfast speed, there is no dearth of complaints from users about slow internet speed. It is important to remember that Wi-Fi waves are radio waves that travel small distances and are picked up by smartphones. Unfortunately, if anything comes in the way of these waves, they get blocked causing slow internet speed. Here’s what you need to keep in mind when it comes to your Wi-Fi router...

1 NEVER PLACE THE ROUTER ON THE FLOOR


Home routers are designed in such a way that they emit signals downward. So, when you place your router on the floor, the signal goes towards the floor instead your smartphone/ laptop. Wi-Fi waves need no obstruction whatsoever in order to function well.

2 DON’T PLACE THE ROUTER IN AN ENCLOSED SPACE

While you may want to protect your precious router from dust, water, breakage, etc, keeping it in a locked cupboard or cabinet will render it almost useless. This is because the signal will get absorbed by the door of the closet, rendering the router almost useless. Instead keep it on a shelf that is slightly higher so that there are lesser chances of damage.

3 THE PLACEMENT OF YOUR ROUTER

This is the most important thing you need to keep in mind. Remember, Wi-Fi waves are easily absorbed by things that come in their way, hence, you need to place your router at a place where there will be minimum hindrance. Place it in a room that is accessible from all corners of the house. This way it will ensure that the signal strength is equal in all areas of the house.

4 PAY ATTENTION TO THE ANTENNAS

Just in case your modem has two external antennas, make sure you keep one pointed straight up while the other one should be tilted horizontally towards the left.

5 KEEP ELECTRONIC ITEMS AWAY FROM YOUR ROUTER

It’s pointless to keep your router next to your computer, thinking the speed will pick up. On the contrary, television sets, kitchen appliances, computers, etc will interfere with your router’s signals, making the signal weak. Make sure that you keep your router away from any electronic devices that may impact Wi-Fi speed.

6 IDENTIFY APPS THAT USE A LOT OF BANDWIDTH

If you or the people you share your Wi-Fi with regularly indulge in video chats, play games or watch movies online, precious bandwidth gets used and makes the internet slower. This is where you can use Quality of Service (QoS) to prioritise certain applications over others so that the more essential applications get the bandwidth they need.

Why recent update has slowed down your phone?

WHY YOUR OLD SMARTPHONE SEVICE FEELS SLOW AND OBSOLTE


If you have been suspicious why a recent update has slowed down your phone and companies want to force you to upgrade, you wouldn’t be off the mark. There are many assumptions and misconceptions about how older smartphones slow down after a new model is announced. It’s just a myth that companies deliberately slow down your phone and we wanted to point out why smartphones generally slow down.

Remember, you have already been using your current smartphone for at least a year or bought a new device that has old components. Hardware on any device generally does not slow down that quickly and the same can be applied to smartphones. There are plenty of other reasons why smartphones generally slow down and wanted to inform about general remedies that can cure your smartphone of bloat.


UNAVAILABLE MEMORY

A smartphone’s internal memory has a large role to play when it comes to performance. Apps are getting larger in terms of size and when you update these apps, they tend to take more space. Apps frequently add new additional features that require more memory and, in turn, more computation power. Since your smartphone already has many other apps loaded, there is less memory available for your phone to speed up the performance. Apps are getting larger in size and require more space than ever to function properly.

The other factor that affects a smartphone’s performance is the limited amount of RAM available. Most smartphones come with 4GB or 6GB of RAM and when your device can’t access any more of it, your device gets slower. Applications and operating systems require a certain amount of RAM to work effectively.

EXCESSIVE CACHEING

In order for apps to run faster, developers often put in a feature that lets the application store copies of data in RAM. This data is stored so that when a user might want to see something again, it would not take so long to fire it up. This is known as cacheing, which makes accessing things faster and easier. However, if your smartphone runs out of memory, it causes your device to slow down or even freeze. Many apps don’t effectively manage cache data, which is one of the primary cause for sluggishness on your device. This, in turn, affects the rest of the smartphone and brings down other systems along with it.

REMOVE UNNECESSARY APPS

We’re all guilty of downloading apps we don’t really need and unwanted apps can slow a system down as well. It takes up space on your smartphone and uses up RAM a smartphone always needs. Unwanted apps also use other system resources that can impact performance. You can always manually start deleting apps or do a factory-reset and download apps that you use often. This will free up memory space and also make more RAM available for your smartphone.

You need to first accept the fact that your smartphone will never be able to match the performance of a newer model. The simple reason being, newer devices have faster and more efficient components. However, if you spend a little time on your existing device, you can make it run faster than before.

Terrariums, or tiny plant ecosystems set in glass jars or bulbs

Terrariums offer green respite to space-starved Mumbaikars



Count to ten the next time you're tempted to throw away used empty jam and pickle jars, cake stands or glass decanters. Why? You might just be destroying the very thing that can add some greenery to your life. That’s right. Terrariums, or tiny plant ecosystems set in glass jars or bulbs, are bringing nature into people’s lives in the concrete jungle of Mumbai. What’s more, these budget-friendly glass gardens also do not need you to spend too much time on them. With studies increasingly pointing out how our homes and offices are hotbeds of pollutants, mold and other particulate matter, can these little gardens brighten up and make your space a notch healthier? Yes, say Mumbaikars who have set them up.

 terrariums

Choose your own fillers for it

You can place these little ecosystems by the windows

Light bulb ones, too

‘Water-illusion’ ones that have a gel

They add greenery to the home

Cacti in a glass

You can add figurines to it

HELPS CREATE GREENERY, EVEN IN A SMALL AREA


For city dwellers who are starved of nature and have to make do with smaller living spaces, terrariums seems to offer the perfect solution. These little gardens can fit in anywhere — on your work desk, in bulbs in your front room or in a glass decanter by the kitchen cabinet. Bandra-based ad filmmaker, Leah Umrigar, who started a terrarium company, reveals that it takes just one bowl to create a miniature garden. “All you need is a place that receives natural light. These terrariums fit into small nooks and crannies. Someone once asked me if they could fit a terrarium into a bathroom shelf, on smaller kitchen tops or even on a narrow window sill.” The pretty terrariums can be done in different shapes, which allow them to fit in anywhere. She adds, “Round fish bowls, flat dishes, wine glasses, bottles, old pickle jars, bigger mason jars or even small perfume bottles — anything can be converted into a terrarium.”

THEY’RE LOW-COST AND LOW-MAINTENANCE

Got a busy schedule? No worry, you don’t have to undertake any effort to maintain your terrarium. Adds Leah, “These terrariums are zero-fuss, as there is no water and mud spillage with it. Unlike house plants, they don’t have an open drainage either, so there is no danger of mosquitoes.”

Mumbai’s climate is another advantage towards them. Says Zahabiya, who also creates the tiny greenery, “Terrariums work in a place like our city as they need a high level of humidity.

Remember, closed terrariums need to be watered just once a month and ferns, petunias and watermelon plants grow well in closed jars. You can also do cacti in a glass, but it needs to be kept open. The only trick here is to do the layering in the right fashion, and water the plant as needed (for an open terrarium you need to water it just once a week).”

‘WATER-ILLUSION’ TERRARIUMS THAT BUST STRESS

Smriti Sobti, a finance executive from Chembur, has been making tray gardens for a year now. She says, “Terrariums are made of glass and have no drainage, while a tray garden is in ceramic pot with holes. We cannot own a garden, but in this form we can have claim to have one — it’s like creating an urban jungle for yourself.” She started making these trays after watching her grandfather and her hobby is a a full-time profession, now. “I was also the first to make zen gardens that look like they have water, but are actually eco-friendly gel. These are ‘water-illusion gardens’ and clients love it. One even told me it looked magical.’ They are so de-stressing,” she smiles that look like they have water, but actually it has ecofriendly gel. These are ‘water-illusion gardens’ and clients love it. One even told me it looked magical.’ They are so de-stressing,” she smiles.

WHAT TO KEEP IN MIND WHEN SETTING UP ONE

› Decide whether you are going to have a closed terrarium or an open one.

› If you have lesser light, opt for a money plant or spider plant or syngoniums, that don’t need bright sunlight.

› Watering depends on the types of plants selected. Trim any branches that grow up and out of your container.

STEPS TO ASSEMBLE YOUR TERRARIUM

› Start by layering an inch of rocks and pebbles at the base of the container, to help filtration.

› Spread a quarter-inch of activated carbon or charcoal over the gravel so that it absorbs odours.

› Add soil over the rocks, which helps hold everything together.

› Take your plants, trim and place them inside. Add some water, close the lid and let it remain.

› Remember, terrariums without lids need more water as the water evaporates in open ones.

› Open a sealed terrarium once a week in order to air it out.

14 HEALTH HACKS YOU WILL ABSOLUTELY LOVE

GRAB A COFFEE, GO CLUBBING AND HAVE SEX: 14 HEALTH HACKS YOU WILL ABSOLUTELY LOVE

Improving your health doesn’t have to mean wearing lycra, necking wheatgrass or doing hot yoga. Here are a few health tips and tricks you’ll actually enjoy!

1 TRY MINI MEDITATION


Chris Wharton, a personal trainer, says, “This simple, more manageable version of meditation, using the ‘five-second box technique’ gets great results in a fraction of the time.”

Inhale to the count of five, hold your breath for five, breathe out to the count of five and then stay exhaled for five seconds. Repeat for two minutes. Try to stay mindful of your breathing for the full time.

2 THINK LIKE A FOREIGNER

While we may moan about rain or winter, Californians envy variety in other regions. Learn to think positively, says psychotherapist Sharon Eden. Try to relish the great things about seasonal change — that crisp, freshness in the autumn air and the chance to snuggle up near a fire.

3 MAKE A DATE WITH MATES

Connecting with friends on a regular basis is one of the best things you can do for your memory and

4 GIVE AWAY YOUR SCALES

Research shows repeatedly weighing yourself damages how you feel about your body — and may even cause you to gain weight. This is because a disappointing result can often lead to comfort eating, warns Professor Jane Ogden, health psychologist.

brain health. In a Swedish study, where 1,200 people were monitored for three years, researchers found those with a limited social network had a 60% higher risk of developing Alzheimer’s or dementia.

5 GO CLUBBING

Visiting your local hangouts makes you healthier, happier and boosts community spirit, say psychologists at Oxford University. Lead researcher Professor Robin Dunbar says, “This study showed that frequenting a local pub can directly affect how engaged you are with the local community. Our networks provide us with the single most important buffer against illness.”

6 MAKE A RACQUET

Playing racquet sports — like badminton, tennis or squash — can reduce the chance of dying prematurely by a whopping 47%. The figure for swimming was 28%, aerobic activity 27% and cycling only 15%.

7 GRATE APPLE ON TO YOUR PORRIDGE

Apple provides natural sweetness as well as important antioxidants, flavonoids and dietary fibre, which keeps you fuller longer without the sugar crash. Studies show that including apples in your diet daily is good for brain health — helping to prevent plaque build-up linked to neurodegenerative disorders such as dementia – and gut health. Braeburn apples have the most antioxidants.

8 ENJOY YOUR MORNING LATTE

Scientists found that the caffeine in coffee blocks chemicals, which can trigger heart disease. The study, by Stanford University, didn’t specify how much coffee needs to be drunk to be beneficial — only noting “moderate consumption” — but previous studies suggest around three cups a day had an anti-inflammatory effect.

9 GRAB A NAP

A study of more than 1,000 people found that taking a snooze of less than 30 minutes improves our sense of wellbeing — 66% of ‘short nappers’ reported feeling happy.

10 EMBRACE GRATITUDE

Listing things you’re grateful for decreases stress, say experts. The feeling of gratitude boosts the neurotransmitters dopamine and serotonin, both associated with happiness and calm.

Simply writing down five things you’re grateful for each day can rewire your brain and have a dramatic effect on stress levels. Even small things like fresh bed linen or enjoying a skinny latte are enough.

12 CHANGE THE LAYOUT OF YOUR FRIDGE

You’re three times more likely to eat the first food you see in the fridge than the fifth one, says writer Brian Wansink.

Have high-protein, low-calorie snacks like natural yoghurt and turkey slices on the middle shelf of the fridge and wrap leftover take-away foods in foil so they’re less visible.

11 GET INTO A GOOD BOOK

Immersion in an engrossing story doesn’t just keep the mind active, it can ease stress and even help you live longer, say researchers at Yale University.

Experts tracked the health and habits of more than 3,500 people for up to 12 years and found regular readers were 20% less likely to die during the course of the study. And scientists from Kingston University, London, found regular readers were more empathetic.

13 DO A JIGSAW

Studies have shown that keeping the mind active with jigsaw puzzles can lead to a longer life expectancy and reduce the chances of dementia.

14 HAVE AN ACTIVE SEX LIFE

Never mind Sudoku or crossword puzzles, the key to a healthy memory is regular sex, say Canadian researchers. Women with the most active love lives registered the highest scores in memory tests.It’s thought regular sex bolsters the neurons in the hippo campus region of the brain.