Tag: health

I Tried It: The 4-7-8 Deep Breathing Method For Better Sleep

Do you ever have nights where your mind is whirring and it’s tricky to drop off to sleep? I do.   I’ve been trying the 4-7-8 deep breathing method to help me get to sleep and it’s been really helpful! Pioneered by Dr Andrew Weil, the […]

My new e-book is here!

  I am so excited to share my first e-book, Six Ways To Improve Your Period Pain! In it, you’ll find six ways to get started on improving your period pain, including ways to integrate these changes into your life.   Period pain is so […]

How well do you know your menstrual cycle?

swan at the round pond

This isn’t a trick question!

 

There are a few signs that tell you it’s worth becoming more familiar with your menstrual cycle.

 

Are you surprised every month when your period arrives? Do you get hit like a brick with PMS every month, feeling like it’s come out of nowhere? Do you track your period by when you get PMS symptoms?

 

Ladies, there is a better way!

 

Knowing more about your menstrual cycle and embracing it can benefit you in so many ways.

 

Firstly, I encourage you to download one of the many period tracker apps out there and start tracking your menstrual cycle and symptoms. At the very least, you won’t be surprised when your period arrives every month #whitejeansallyear

 

After a few months, you start to get a sense of the length of your cycle. And it’s really important to know  that not every woman has a 28 day cycle. Some women’s cycles can be as short as 21 days and as long as 35 days. Every woman’s cycle is different so don’t compare yourself or your cycle to your friends.

 

Once you know when your period is scheduled to arrive, you can then start tackling your PMS. Many women get PMS in the 7 days before their periods, with symptoms like bloating, anger, irritability, brain fog, weepiness, pain and acne. PMS is a sign that something is wrong, so please don’t accept it as normal!

 

But your cycle isn’t just about when you get your period. Did you know that you have four phases to your cycle, where each of your sex hormones will peak or decrease depending on the phase?  This is why you might have more or less physical and emotional energy at certain times of your cycle or your libido might be higher or lower. It’s all connected to your hormones.

 

Knowledge is power. Knowing the ins and outs of your menstrual cycle can help you manage it better, get to grips with PMS, period pain, heavy bleeding and emotional ups and downs.

 

Do you need help understanding your cycle and your hormones? Book in for a free 20 minute Hormone Health Review!

SaveSave

Alcohol and your hormones

We’re creeping up on Christmas party season, traditionally a time when many of us indulge in a tipple or two and let our hair down.   We all know that alcohol is a toxin. Yes, I said it! It tastes great and can loosen you […]

Do you get enough sleep?

How many hours do you sleep a night?  Ideally, according to the World Health Organisation, we should be sleeping at least 8 hours a night, uninterrupted. Anything less counts as sleep deprivation. And guess what: on average, most of us get 7 or fewer hours […]

Stories I loved this week.

hotel de ville

It’s nearly the beginning of October and hopefully we’re all getting to grips with packing school lunchboxes during the week. Here are some nice lunchbox tips. (Cup of Jo)

The bacteria in your gut may be shaping your waistline. (The Economist)

Have you tried mediating before eating? (Bon Appetit)

I had a little cry after reading this article. It’s shocking how many women feel that their doctors don’t listen to their concerns or take them seriously. (The Cut)

Are you sober curious? I probably am and am part of the trend of millennials that are choosing to drink little to no alcohol. (The Pool)

How many hours do you sleep a night? The shorter the time you sleep at night, the higher the risk of diabetes, cancer, cardiovascular disease and weight gain. (The Guardian)

Any type of exercise can reduce cardiovascular risk and early death, even vacuuming or taking the stairs, as long as you get at least 150 minutes (that’s only 2.5 hours!) a week. (Vox)

I Tried It: Hot Yoga

I just completed 30 days of yoga and I’m hooked. I love how yoga calms and relaxes me, how it’s increasing my flexibility and how much stronger I’m becoming.   I’ve started another Yoga with Adriene 30 day challenge, but last week, I decided that […]

How can I make Autumn meal planning and preparation easier?

I was recently asked to share my top tips for Autumn health and wellness with Motherhood Reconstructed. I love what Tamu and Leah are doing to share diverse stories of motherhood in the UK. Go check out their site and events!   The kids are […]

Stories I loved this week.

swan in kew gardens

How’s your week been? We’re in week 3 of the new school / work routine and we’ve finally started to find a new rhythm. And autumn looks like it’s finally here. Let squash season begin!

My recent yoga challenge has opened me up to what this practice can do for my body. The next challenge is to build up towards some proper inversions. They promote calm and can help release shoulder tension. (Shondaland)

True happiness is elusive but working towards good physical, spiritual and emotional health is a constant. (The Pool)

How do you know if you have a problem with your drinking? (Refinery29)

Proper education around food and nutrition in schools could be a way to reduce obesity. (The Guardian)

Education about food also includes gaining proper cooking skills. Here’s what happened when a single dad learned how to cook. (The Kitchn)

Taking a break from dieting may improve weight loss. Dieting is temporary, good eating habits are forever. (Science Daily)

I love these Sunday meal prep ideas. (Healthyish)

SaveSave

SaveSave

Are you more stressed than you realise?

How do you feel right now? Check your breath. Is it shallow, taking short, little breaths through your nose? Check your hands and teeth – are they clenched? Check your shoulders – are they tensed up towards your ears?   If you answered yes to […]

Green Salads For Beginners

When people ask me for shortcuts for getting healthier and feeling better, I tell them two things. Firstly, that there are no shortcuts and health should be lifelong pursuit. Then, once I’ve stepped off my high horse 😎, I tell them to eat more vegetables. […]

What’s your self-care routine?

flowers at kew

Self-care has become a hot topic these day, as people search for a way to keep grounded in what feels like crazy times.

 

Self-care, as in the act of taking small moments for yourself, in order to uplift, centre and increase energy, is not the selfish act it’s sometimes made out to be.

 

I had a big watershed moment last summer when I realised that I was doing too much and not taking care of myself enough. It was then I understood how important rest and a sense of peace are to my own self-love, self-care and ability to love others.

 

For parents especially, we’re guilty of neglecting our own self-care in service to our families, children and loved ones. I’m sure many of you can think of specific moments where you sacrificed something for yourself in order to give to your children, whether it be time, food or emotional energy. That’s par for the game as a parent.

 

But in order to keep doing that, we need to make sure we keep our own ‘cups’ full. That is, we make sure we are rested enough, nourished enough, energised enough and calm enough to keep giving.

 

That’s where self-care comes in. And to be clear, this has different manifestations for different people. For some people, self-care is being able to have 20 minutes of extra time in bed in the morning, for others, it could making sure that they can get to their spin class at lunchtime. It could be taking a long bath in the evening  or it could be noodling away at a piece of woodworking. It could simply be making the time to feed yourself nourishing food at every meal and eating it in a mindful way.

 

My self-care routine has evolved over the last few years. Now, for me, it means:

  • Being able to do some yoga (even if it’s just 10 minutes with my son jumping through my legs during downward dog) every day
  • Lighting my favourite Daylesford candle and enjoying the smell and the flame
  • Doing my deep breathing exercises when I feel overwhelmed
  • Having a little smooch with my husband
  • Having a big belly laugh with my son
  • Making meals from scratch at home and making sure there’s always something good to eat in the fridge

 

What do you do for self-care? Has your routine evolved or changed depending on what’s going on in your life?

SaveSave

Stories I loved this week.

We’re squeezing the last bits out of summer and starting to think about school. I can’t believe my little boy is about to go into his first year of school. I predict quite a few tears on his first day! I’d love a few tips […]

I Tried It: The Berkey Water Filter

If you live in a big city like London, you’ll be familiar with the annoyances of limescale and the need for some kind of water filter to reduce the hardness of the water. Our lightbulb moment came when we had friends over and saw that […]

How much water do you drink a day?

richmond bunting

Conventional wisdom suggests that we should drink at least 8 glasses of water a day, or about 1.5 – 2L. How much water do you drink a day?

For a lot of people, even drinking a litre of water a day is tricky. When I first my husband, he didn’t drink any water, but insisted that his 8 cups of milky, English Breakfast tea met his daily water requirement. I took me a while to convince him that tea is a diuretic 😳.

One thing to consider is that if you’re already eating a good portion of fruit and vegetables a day, you’ll also be getting the water in the produce, along with the fibre, micro and macronutrients too.

Some fruit and veg contain more water than others.

For example, 1 medium sized apple contains 86% water, whilst a slice of watermelon (the clue’s in the name!) is 97% water. Courgette, radish and celery are 95% water and cauliflower, peppers and spinach are 92% water. To contrast, a banana contains 74% water.

So if you’re eating 7 to 10 portions of fruit and veg a day, do you also need to be drinking 8 glasses of water a day?

As ever, it’s important to consider how you feel on an individual level and listen to what your body is telling you.

In general, if your pee isn’t clear or a light straw colour, then you probably need to up your water intake either through food or water itself. If you’re eating lots of fruit and veg that are high in water content and you’re still thirsty with dark pee, then you probably need to up your water intake. If you’re very active or outside on a hot day, it’s probably worth increasing your water intake.

Just as you can drink too little water and end up dehydrated, you can also drink too much water and end up with something called hyponatremia, where the cells become completely waterlogged, throwing the sodium-potassium balance in the cells off, which can be fatal. So the moral of the story: observe your body’s signs, consider how much fruit and veg you eat a day and tailor your water consumption to your own lifestyle and thirst.

And a note of caution: excess thirst can be a sign of diabetes, so if you’re experiencing this, I highly recommend going to see your GP.

How much water do you drink a day?

Get in touch for to book a free, no commitment 20 minute health coaching call to find out more about how you can improve your health & wellbeing and reduce your stress.

SaveSave

SaveSave