Oral health as you get older: how to look after your teeth and gums
Brushing well, cleaning between your teeth, recognising bleeding gums and understanding the Belgian dental care pathway: what Gezonde Mond, RIZIV-INAMI and the WHO advise.
Being active with children during the autumn break: how parents and grandparents can join in
What the activity guideline for children asks, how many children meet it and how you can move along with them as a parent or grandparent during the autumn break, outdoors and in.
Social contact in your daily routine: small habits that count
Social contact goes hand in hand with better health. What the WHO and a large meta-analysis say about loneliness, and why small regular habits do more than big plans.
Exercising outdoors in autumn and winter: what it gives you
Even when it gets colder and darker, exercising outdoors pays off. What daylight does for your body clock, why vitamin D is a different story in winter and how to dress for it.
10,000 steps a day: still the right goal?
The goal of 10,000 steps a day started as marketing for a Japanese pedometer. What large studies now say about fewer steps, walking pace and breaking up sitting time.
Reading instead of scrolling before sleep: what I notice and what research says
Swapping the last half-hour of scrolling for a book or warm e-reader: what I notice, what evening light does to melatonin, and why not everyone benefits.
Clocks go back on 25 October: how I ease my sleep into winter time
On Sunday 25 October the clocks go back an hour. An extra hour of sleep? Not always. What happens to your body clock and how I keep the transition smooth.
Exercise snacks: why two minutes on the stairs count
Short bursts of vigorous movement in your ordinary day, like taking the stairs at pace. What does the research say, and how do I build them in?
Fasted training with 16:8: what works and what does not?
I have been doing 16:8 for a month. An easy morning run fasted is fine, but heavy intervals or strength I prefer after a meal. Here is how I handle it.
5 minutes of morning movement before your screen: NEAT without the gym
I do five minutes of movement before my phone opens — mobility or marching in place, not a gym workout. NEAT without drama.
Cold water on your face in the morning: alertness without the ice-bath myth
I use cold water on my face as a quick morning nudge for alertness — not a cold-shower recovery story, just a short stimulus next to light and water.
Active rest day: walking or sitting still? What I choose
A rest day does not have to be a couch marathon. Light movement like walking feels better to me than sitting still all day — without turning it into a sneaky training day.
