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Top Brain Games for Better Memory and Mental Sharpness

3 min read | Author - Backyard Vitality

We all know that staying physically active is essential for a healthy body, but did you know that your brain needs exercise too? Just like muscles, your brain thrives on challenges and stimulation. Keeping your mind engaged can improve memory, boost problem-solving skills, and even help protect against cognitive decline as you age. The best part? Exercising your brain can be fun and easy! 

Here are some of the top brain games you can start playing today to sharpen your memory and keep your mind in tip-top shape.

Sudoku

A classic number puzzle game, Sudoku requires logic, pattern recognition, and strategic thinking. As you solve puzzles, your brain strengthens problem-solving skills and improves memory recall. You can find Sudoku puzzles in newspapers, books, or even free apps online.

Crossword Puzzles

Crosswords are a fantastic way to boost vocabulary, improve verbal skills, and enhance memory. They challenge your recall ability and require you to think creatively about word associations. Whether you grab a crossword book or play online, this timeless game will keep your mind sharp.

Memory Matching Games

Simple yet effective, memory matching games require you to remember the placement of objects or cards. These games help improve short-term memory and concentration. You can find digital versions of memory games online or play a classic version with a deck of cards.

Chess

Chess is the ultimate strategic thinking game. It requires planning, pattern recognition, and problem-solving, making it an excellent workout for your brain. Even if you’re a beginner, learning chess can improve mental agility and cognitive skills over time.

Jigsaw Puzzles

Jigsaw puzzles are fantastic for enhancing spatial awareness and visual problem-solving skills. Completing a puzzle requires focus and patience, both of which are great for mental sharpness. Plus, it’s a relaxing activity that can help reduce stress.

Brain Training Apps

Apps like Lumosity, Elevate, and Peak offer personalized brain-training exercises that target different cognitive functions, such as memory, attention, and problem-solving. These digital games provide a fun and convenient way to keep your mind active wherever you go.

Word Association Games

Playing word association games like Scrabble or Boggle stimulates your brain’s language centers and boosts cognitive flexibility. These games help improve vocabulary, quick thinking, and memory recall while keeping things entertaining.

30-Second Storytelling

A simple but effective game, 30-second storytelling involves making up a short story on the spot about a random topic. This activity enhances creativity, memory recall, and verbal fluency. Try it with friends or alone as a quick mental workout!

Additional Lifestyle Tips for a Sharp Mind

In addition to playing brain games, certain lifestyle habits can also help maintain memory and mental sharpness:

  • Stay Physically Active -Regular exercise increases blood flow to the brain and helps improve cognitive function.
  • Eat Brain-Boosting Foods – Foods rich in omega-3 fatty acids (like fish), antioxidants (like berries), and healthy fats (like nuts and avocados) can support brain health.
  • Get Enough Sleep -Sleep is essential for memory consolidation and cognitive performance. Aim for 7-9 hours per night.
  • Stay Socially Engaged – Engaging in positive conversations and fun social activities can keep your mind active and reduce the risk of cognitive decline.
  • Practice Mindfulness and Meditation – Mindfulness techniques can help improve focus, reduce stress, and enhance memory.
  • Keep Learning – Whether it’s reading, taking up a new hobby, or learning a new language, lifelong learning is one of the best ways to keep your brain sharp.

Make Brain Exercise a Daily Habit

Just as you wouldn’t neglect your body’s health, your brain deserves regular exercise, too. Brain games are a fun and effective way to keep your memory strong and your mind sharp. Pair these games with healthy lifestyle choices, and you’ll be well on your way to maintaining cognitive wellness for years. So, pick a game, challenge yourself, have fun, and keep your brain in top shape -it’s never too late to start!

Sunlight & Your Brain: Why You Should Get a Tan to Bulletproof Your Brain

4 min read | Author - Backyard Vitality

We often associate sunlight with warmth, relaxation, and vitamin D, but did you know that it also plays a crucial role in keeping your brain healthy? Sunlight exposure has been linked to improved mood, better sleep, and enhanced cognitive function. In a world where people spend more time indoors than ever before, getting enough sun can be a simple yet powerful way to boost your mental well-being. 

In this article, we explore why stepping outside for some sunshine can be one of the best things you do for your brain.

A Society That Fears the Sun: The Hidden Cost to Brain Health

In today’s modern world, we have been conditioned to fear the sun. Warnings about skin cancer, sunburn, and premature aging have led many people to avoid sunlight altogether. While protecting yourself from excessive sun exposure is important, the widespread fear of sunlight has contributed to a decline in overall brain health.

People spend more time indoors than ever before, glued to screens and artificial lighting. This lifestyle shift has led to increased rates of depression, disrupted sleep patterns, and lower vitamin D levels, all of which negatively impact brain function. Instead of fearing the sun, we should adopt a balanced approach – enjoying moderate sun exposure while taking necessary precautions. Our ancestors thrived under the sun, and our brains are wired to benefit from it. Avoiding it completely does more harm than good.

How Sunlight Benefits Your Brain

Scientific research continues to reveal how stepping outside for even a short period each day can boost cognitive health and emotional stability. Let’s take a closer look at the specific ways sunlight can benefit your brain.

Boosts Vitamin D Levels

Sunlight is the best natural source of vitamin D, a crucial nutrient for brain health. Vitamin D plays a key role in mood regulation, reducing the risk of depression, and supporting cognitive function. Low levels of vitamin D have been linked to cognitive decline and an increased risk of neurodegenerative diseases like Alzheimer’s.

Enhances Mood and Fights Depression

Sunlight exposure triggers the production of serotonin, a neurotransmitter responsible for boosting mood and reducing anxiety. Lack of sunlight, especially during winter months, can lead to Seasonal Affective Disorder (SAD), a form of depression that occurs due to insufficient light exposure.

Regulates Sleep and Circadian Rhythm

Exposure to natural light in the morning helps regulate your body’s internal clock, also known as the circadian rhythm. This promotes healthy sleep patterns by increasing melatonin production at night, ensuring restful and high-quality sleep, which is essential for memory and mental clarity.

Increases Brain Energy and Alertness

Sunlight exposure stimulates the release of nitric oxide in the body, which can improve blood flow to the brain. This increased circulation enhances cognitive function, sharpens focus, and keeps your brain energized throughout the day.

Supports Neurotransmitter Function

Sunlight helps in the production of dopamine, a neurotransmitter responsible for motivation, reward, and pleasure. Higher dopamine levels contribute to better concentration and mental resilience, making you feel more engaged and productive.

Best Time to Get Your Daily Dose of Sunshine

While sunlight is beneficial, the timing and duration of exposure matter. Here’s how you can maximize its benefits while protecting yourself from overexposure:

  • Morning Sunlight (Best Time) – The ideal time to soak up the sun is in the early morning, within the first hour or two after sunrise. Morning light helps set your circadian rhythm, enhances alertness, and provides a healthy dose of vitamin D without excessive UV exposure.
  • Midday Sunlight (Moderation is Key) – Around midday, sunlight provides the highest levels of vitamin D. However, extended exposure during this time can lead to skin damage. If you go out, limit your time and use organic sun protection if needed.
  • Afternoon Sunlight (Use Caution) – The afternoon sun can be harsh, leading to potential risks like sunburn and dehydration. If you’re outside, seek shade, wear protective clothing, and stay hydrated.

A Daily Dose of Sunshine for a Sharper Mind

Sunlight isn’t just about getting a tan – it’s a natural brain booster that enhances mood, sharpens focus, and improves overall cognitive function. By stepping outside for some morning sunshine and taking precautions against overexposure, you can harness the power of the sun to keep your brain strong and resilient. 

Make it a habit to soak up some rays each day. Not only will you feel better, but your brain will thank you!

10 Easy Tricks to Lower Blood Pressure Naturally

4 min read | Author - Backyard Vitality

High blood pressure (hypertension) is often called the “silent killer” because it usually has no symptoms but can lead to serious complications like heart disease, stroke, and kidney failure. While conventional medicine pushes prescription drugs as the go-to solution, many people, maybe you, are looking for natural, holistic approaches that work with the body. The good news? There are plenty of natural ways to lower blood pressure safely and effectively. 

Let’s dive into 10 easy tricks you can start using today.

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This Often Overlooked Issue May Be Why Your Blood Pressure Is Skyrocketing 

3 min read | Author - Backyard Vitality

If you’ve been struggling with high blood pressure and can’t figure out why, you may be overlooking a simple yet powerful factor – hydration. While diet, stress, and lack of exercise often get the blame, not drinking enough water could be the hidden culprit behind your skyrocketing blood pressure.

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Beat the Crash: Natural Ways to Stabilize Blood Sugar All Day Long

5 min read | Author - Backyard Vitality

Blood sugar, also known as blood glucose, refers to the amount of glucose (a type of sugar) present in the bloodstream. It is the body’s primary source of energy, fueling the brain, muscles, and organs.

When we eat simple or refined carbohydrates (like bread, pasta, fruits, and sweets), the body breaks them down into glucose. This glucose enters the bloodstream and is transported to cells for energy. The pancreas releases insulin, a hormone that helps glucose move from the blood into the cells.

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Say Goodbye to Swollen Legs – This Simple Trick Works Fast to Fight Fluid Retention and Puffy Ankles

4 min read | Author - Backyard Vitality

Swollen legs and puffy ankles can make even the simplest tasks feel uncomfortable. Whether you’re standing for long hours, sitting too much, or dealing with an underlying condition like poor circulation or water retention, the swelling can slow you down and leave you feeling heavy. The good news? One simple trick can help reduce swelling quickly, and it’s probably something you haven’t tried yet.

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6 Eye Strain Fixes that Take Under a Minute 

5 min read | Author - Backyard Vitality

Eye strain isn’t just about staring at screens for too long. Sure, excessive screen time is a major culprit, but did you know dehydration, stress, poor lighting, and even your posture can silently wear down your eyes? Something as simple as squinting at your phone in bed, skipping blinks while concentrating, or exposing your eyes to artificial lighting all day can push them into overdrive.

And what happens if we ignore it? Headaches, blurry vision, dry or watery eyes, dizziness, and even difficulty focusing are just a few warning signs your eyes are begging for relief. Over time, untreated eye strain can lead to chronic discomfort and increased sensitivity to light, making it harder to focus on daily tasks.

The good news? You don’t need fancy eye drops or a long break to give your eyes some much-needed rest. In fact, you can relieve eye strain in under a minute with quick, effective tricks that anyone can do at home. Let’s dive into some of the best (and unexpected!) ways to refresh your tired eyes fast.

Quick & Unexpected Fixes for Eye Strain (in Under a Minute!)

Now that we know what’s straining our eyes let’s fix it—fast. These simple tricks take less than 60 seconds and can instantly refresh your vision. Try a few of them throughout the day to keep your eyes sharp and strain-free.

The “Blink Shower” Method

  • Why it works: When we stare at screens, we blink up to 60% less, causing dryness and discomfort. This trick forces your eyes to refresh themselves.
  • How to do it: Blink rapidly for 10–15 seconds like your eyes are “showering” away fatigue. This helps spread moisture evenly across your eyes and resets your natural blinking rhythm.

The “Nose Touch” Focus Trick

  • Why it works: Constant screen use locks our eyes into one focal distance, tiring out the muscles. This trick forces them to stretch and refocus.
  • How to do it: Hold your finger just in front of your nose and focus on it. Then shift your focus to something farther away (like a clock or a window). Repeat 5–6 times to loosen up your eye muscles.

Cold Spoon Massage

Why it works: The coolness instantly reduces puffiness, redness, and inflammation.

 How to do it: Keep two metal spoons in the fridge. When your eyes feel strained, press the back of the spoons gently over your closed eyelids for 20–30 seconds. You’ll feel an instant cooling relief!

The Eye “Yoga Stretch”

  • Why it works: This moves and relaxes overworked eye muscles, preventing tension buildup.
  • How to do it: Without moving your head, look:
    ➡️ Far right (hold for 5 sec.)
    ⬅️ Far left (hold for 5 sec.)
    ⬆️ Up (hold for 5 sec.)
    ⬇️ Down (hold for 5 sec.)
    🔄 Diagonally (repeat for both sides)

Your eyes will feel looser, and your vision may seem sharper afterward!

Palming with a Twist

  • Why it works: Classic palming relaxes the optic nerve, but adding vibration (humming) helps relieve deeper muscle tension.
  • How to do it:
  1. Rub your palms together until warm.
  2. Cover your eyes with your palms (no pressure on the eyeballs).
  3. Hum softly while doing this for 20 seconds.

This soothes tired eyes and melts away tension in your face and forehead.

The 20-Second “Eye Spa” with Warm Tea Bags

  • Why it works: Green tea and chamomile tea bags are packed with antioxidants that reduce inflammation and hydrate tired eyes.

How to do it: Take used, warm tea bags and place them over closed eyes for 20 seconds. It’s a mini eye spa that leaves your vision feeling refreshed.

Lifestyle Tweaks to Keep Eye Strain Away for Good

While quick fixes are great, preventing eye strain in the first place is even better. Here are some simple daily habits that will keep your eyes feeling fresh and fatigue-free:

Follow the 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds. This resets your focus and prevents prolonged strain.

Stay Hydrated: Dehydration can make dry eyes worse. Aim for at least 8 glasses of water a day to keep your eyes naturally lubricated.

Adjust Your Screen Settings: Reduce blue light exposure by switching to “Night Mode” or “Warm Light” settings on your devices. Also, increase font sizes to avoid squinting.

Blink More Often: Make a conscious effort to blink fully when using screens. This keeps your eyes from drying out.

Upgrade Your Lighting: Avoid harsh overhead lighting and position screens so they don’t create glare. Soft, indirect lighting is best for reducing eye strain.

Give Your Eyes a Break from Screens: Swap out screen time for audiobooks or podcasts, or just close your eyes for a few minutes. Your eyes will thank you.

Fast Action for Fresh Eyes

Eye strain doesn’t have to be an unavoidable side effect of modern life. With just a few seconds of intentional effort, you can refresh your vision, reduce discomfort, and keep your eyes performing at their best.

Don’t wait until your eyes are sore, blurry, or fatigued. Blink more, shift your focus, stretch your eye muscles, and give them a quick refresh whenever you feel tension creeping in. These fixes take less than a minute but can make a huge difference in how your eyes feel by the end of the day.

The next time your eyes start feeling the strain, don’t just power through. Pause and reset. Your vision is too important to ignore, and now you have the tools to keep it sharp and strain-free, no matter how much screen time you rack up.

The 3 Ingredient Juice Your Liver Loves

2 min read | Author - The Backyard Vitality Team

According to The Centers for Disease Control and Prevention (CDC), chronic diseases like stroke, arthritis, diabetes, cancer, and heart disease are the main causes of disability and death in the United States. However, unbeknownst to most, a large percentage of chronic diseases can actually be prevented with a healthy lifestyle. The key is to keep all organs – such as your liver and colon happy and supported so that they can do their job keeping you healthy.

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Foot Warning Signs: 5 Hidden Messages Your Toe Neuropathy Is Sending You

3 min read | Author - Backyard Vitality

Whether one toe or ten, neuropathy is more than an inconvenience – it’s often a warning sign of underlying health issues. If you’re experiencing tingling, numbness, or pain in your toes, your body might be sending you crucial signals about your overall well-being. 

Ignoring these signs can lead to worsening symptoms and potential complications. 

In this article, we’ll explore five hidden messages your toe neuropathy could be revealing, backed by scientific research and medical insights.

Diabetes May Be Progressing

One of the most common causes of neuropathy in the toes is diabetic peripheral neuropathy (DPN). According to the American Diabetes Association (ADA), about 50% of people with diabetes will develop some form of neuropathy. High blood sugar damages nerve fibers over time, leading to numbness, burning, or shooting pain in the toes.

What You Can Do:

  • Monitor blood sugar levels regularly.
  • Follow a balanced diet low in processed sugars.
  • Engage in daily physical activity to promote circulation.
  • Check your feet frequently for sores or injuries that may go unnoticed due to numbness.

Poor Circulation is Affecting Your Nerves

Neuropathy can be an indication of poor blood flow to your extremities, often linked to peripheral artery disease (PAD). This condition causes narrowed arteries, reducing oxygen-rich blood supply to your nerves. A study published in the American Journal of Medicine found that individuals with PAD often experience numbness and tingling in the feet due to inadequate circulation.

What You Can Do:

  • Quit smoking, as it worsens arterial blockages.
  • Eat a heart-healthy diet rich in omega-3 fatty acids.
  • Exercise regularly to improve circulation.
  • Consider a vascular check-up if symptoms persist.

A Vitamin Deficiency Could Be to Blame

If you’re experiencing neuropathy in your toes, your body might lack key vitamins, particularly Vitamin B12. This vitamin is essential for nerve health and function, and a deficiency can lead to numbness, weakness, and balance issues. A National Institutes of Health (NIH) study states that vitamin B12 deficiency is a frequent but often overlooked cause of neuropathy.

What You Can Do:

  • Include more B12-rich foods like eggs, dairy, and lean meats in your diet.
  • Consider B12 supplements if you’re at risk, especially if you follow a vegetarian or vegan diet.
  • Get tested for vitamin deficiencies if you notice persistent numbness.

Neuropathy Could Be a Sign of Autoimmune Disorders

Several autoimmune diseases, including multiple sclerosis (MS), lupus, and rheumatoid arthritis, can trigger neuropathy by attacking the body’s nerves. According to a 2021 study published in the Journal of Autoimmunity, patients with autoimmune disorders frequently report nerve-related symptoms, including toe numbness and pain.

What You Can Do:

  • Keep track of other symptoms like joint pain, fatigue, or skin rashes.
  • Speak with a doctor about autoimmune screening if symptoms persist.
  • Manage inflammation through an anti-inflammatory diet rich in whole foods and omega-3s.
  • Consider physical therapy to improve nerve function.

Nerve Damage from Toxins or Medication Side Effects

Certain medications and environmental toxins can contribute to nerve damage, leading to toe neuropathy. Chemotherapy drugs, statins, and excessive alcohol consumption have all been linked to peripheral nerve damage. Research from the National Institute of Neurological Disorders and Stroke (NINDS) indicates that toxins can interfere with nerve signal transmission, causing numbness and weakness in the feet.

What You Can Do:

  • Review medications with your healthcare provider to determine if they might affect your nerves.
  • Reduce alcohol intake to minimize nerve damage.
  • Avoid exposure to heavy metals and industrial toxins.
  • Support nerve health with a balanced diet and hydration.

Listen to Your Feet When They Talk

Toe neuropathy isn’t just an isolated symptom. It is often a red flag for deeper health concerns. Whether it’s diabetes, poor circulation, vitamin deficiencies, autoimmune disorders, or toxin exposure, identifying the root cause can prevent further complications. 

If you’re experiencing persistent numbness, tingling, or pain in your toes, don’t ignore it. Consult with a healthcare provider to determine the best course of action.

Ringing in Your Ears? Natural Remedies and Science-backed Solutions for Tinnitus Relief

4 min read | Author - Backyard Vitality

Have you ever experienced a persistent and annoying ringing, buzzing, or hissing sound in your ears that just won’t go away? If so, you’re not alone. This condition, known as tinnitus, affects millions of people worldwide. While it isn’t a disease, tinnitus is often a symptom of an underlying issue such as hearing loss, stress, or circulatory problems.

The good news? Natural remedies and science-backed solutions can help manage and even reduce tinnitus symptoms. 

This article explores what causes tinnitus, its potential triggers, and how you can find relief through natural methods and scientific approaches.

Understanding Tinnitus: What Causes the Ringing?

Tinnitus occurs when the brain misinterprets signals from the auditory system, creating the perception of sound when no external noise is present. It can be temporary or chronic and may be caused by several factors, including:

Hearing Loss – Age-related or noise-induced hearing damage is a major contributor to tinnitus.
Exposure to Loud Noises – Prolonged exposure to loud environments can damage the inner ear and lead to tinnitus.
Earwax Blockage – Excess earwax can pressure the eardrum and distort sound perception. * Never try to dig out earwax yourself. Visit your physician to have your ears irrigated if needed.
Stress and Anxiety –Consistent high stress levels can exacerbate tinnitus as the brain becomes more sensitive to internal sounds.
Circulatory Issues – Poor blood circulation, high blood pressure, and vascular disorders can contribute to the condition.

Understanding the root cause of your tinnitus is essential for choosing the proper treatment. 

Now, let’s dive into natural remedies and science-backed solutions that may help.

Natural Remedies for Tinnitus Relief

Ginkgo Biloba: A Herbal Ally for Ear Health 

Ginkgo biloba, a medicinal herb known for improving blood circulation, has been studied for its potential benefits in reducing tinnitus symptoms. Some research suggests that increased blood flow to the brain and ears may help alleviate ringing sensations.

🔹 How to Use: Take standardized Ginkgo biloba supplements (120-240 mg daily) after consulting with a healthcare provider.

Magnesium: The Miracle Mineral for Ears 

Magnesium is vital in protecting the auditory system and supporting nerve function. Research indicates that magnesium deficiency may contribute to tinnitus, and supplementing with magnesium could reduce symptoms.

🔹 How to Use: Include magnesium-rich foods in your diet (spinach, nuts, seeds, bananas) or consider a magnesium supplement (250-500 mg daily).

Sound Therapy: Masking the Ringing 

Sound therapy is one of the most effective ways to manage tinnitus, which involves using external sounds to mask the ringing. White noise, nature sounds, and specially designed tinnitus apps can help shift your focus away from the noise.

🔹 How to Use: Try white noise machines, meditation apps, or soft background music to reduce the perception of tinnitus.

Stress Reduction: Mind Over Matter 

Since stress and anxiety can worsen tinnitus, relaxation techniques are crucial for symptom management.

🔹 Effective Stress Reduction Methods:
✔️ Yoga & Meditation – Helps calm the nervous system and reduce tinnitus intensity.
✔️ Deep Breathing Exercises – Lowers stress and improves blood circulation to the ears.
✔️ Cognitive Behavioral Therapy (CBT) – A science-backed therapy that helps retrain the brain’s response to tinnitus.

 Essential Oils for Soothing Relief 

Certain essential oils have been used to support relaxation and ear health. Lavender, helichrysum, and cypress essential oils may help reduce tinnitus by improving circulation and reducing inflammation.

🔹 How to Use:
✔️ Diffuse essential oils for relaxation.
✔️ Dilute and apply behind the ears with a carrier oil.
✔️ Use in steam inhalation to improve circulation.

Lifestyle Changes Help With Long-Term Tinnitus Relief

Aside from natural remedies, lifestyle changes can also significantly reduce tinnitus symptoms. Here’s what science recommends:

Reduce Caffeine and Alcohol

Both caffeine and alcohol can affect blood circulation and nerve sensitivity, potentially worsening tinnitus. Try limiting your intake and observe whether symptoms improve.

Get Quality Sleep 

Lack of sleep increases stress levels, which can amplify tinnitus. Establish a bedtime routine, reduce screen time before bed, and create a relaxing sleep environment.

Exercise Regularly 

Regular physical activity improves blood flow, reduces stress, and enhances overall well-being, all of which can help manage tinnitus.

Avoid Loud Noises 

Protect your ears from excessive noise exposure by using earplugs in loud environments and keeping headphone volume at a moderate level.

Look for the Natural Relief

While tinnitus can be frustrating, you don’t have to suffer in silence. By combining natural remedies, science-backed strategies, and lifestyle changes, you can take control of your symptoms and improve your quality of life.

Key Takeaways:
✔️ Ginkgo biloba and magnesium may support ear health.
✔️ Sound therapy and relaxation techniques can retrain your brain’s response to tinnitus.
✔️ Lifestyle changes like stress management, exercise, and proper sleep are crucial in reducing symptoms.

If your tinnitus persists or worsens, consult a healthcare professional for personalized guidance. 

Have you tried any of these remedies? 

Becoming a Mindful Gardener Amidst a World in Chaos

7 min read | Author - Susan Patterson

When an envelope of chaos surrounds your life, it is important to know that your garden can be a place of refreshment, renewal, and hope. It can be a safe place where you can be still and become one with the natural world around you. This is a good thing. We often trip on our thoughts, on fear, and on the what if’s. In the garden, you can be still, content, and soak in the beauty that surrounds you. When you become a mindful gardener, you have arrived at a place that allows you to escape the chaos of the world and just be.

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home gardening guru!

Susan has been nurturing her gardening tips and advice for over 00 years, it’s fair to say she knows her beans. She’ll be sharing her knowledge from tried and tested methods.

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