As a busy working mum in my 40s, I know just how unpredictable perimenopause can be. The emotional outbursts over things I once took in my stride. The anxiety and panic triggered by everyday situations – the school run, driving a new route, a work meeting. Add in the weight gain, 3 am wake-ups and constant hunger, and it can feel relentless.

I’m Becki, a Nutritional Therapist and busy mom to two little ones. I’ve experienced firsthand how simple nutrition and lifestyle changes are supporting me through perimenopause, not only easing my symptoms but helping me navigate this stage with greater clarity and confidence.

The Chaos

Having said that, as busy mums, we often put everyone else’s needs above our own, and that includes nutrition. Take breakfast on a school morning. How often do we find ourselves preparing everyone else’s breakfast exactly how they like it, while in the rush to get out the door, we forget ourselves and end up just grabbing a coffee to keep us going?

We skip lunch, eat on the go, and suddenly, at 9 pm, the hunger hits. Often uncontrollable hunger that leads us to rummage in the cupboards for emergency chocolate and crisps. This isn’t a lack of willpower. It’s the result of a busy mum trying to hold up the family while her own body is going through hormonal chaos.

Understanding Perimenopause

Understanding perimenopause has helped me enormously. Recognising what is going on in my body has answered so many questions.

Why am I feeling fantastic one day and crying at my desk the next?

Why could I do my usual workout on Monday, and today I can barely climb the stairs?

Why am I snapping at everyone and forgetting why I came downstairs?

Why do I suddenly feel like I can’t do my job after being highly successful for the last few decades?

The Perfect Storm

The reason is erratic hormones.

Put simply, during perimenopause, oestrogen starts to behave unpredictably, spiking at times and plummeting at others without warning. Meanwhile, progesterone, our calming hormone, steadily declines, often leaving us more vulnerable to anxiety and low mood. Our hectic lives add more fuel to the fire, creating the perfect storm for hormonal chaos and for women feeling like they no longer recognise themselves.

So here are my personal top 5 tips to help you feel more nourished and energised through this challenging phase, without adding more overwhelm to an already hectic life.

Breakfast before coffee

In my practice, I’ve seen this simple shift change everything. If your mornings involve grabbing a black coffee and rushing out the door without breakfast, it may be worth experimenting with switching it around. Try eating breakfast slightly earlier and having your coffee afterwards instead. For many women I work with, this simple shift can make a real difference to headaches, energy dips and late morning cravings.

Protein, fibre and healthy fats at every meal

Energy dips are a common experience in perimenopause and often leave women reaching for quick pick-me-ups like coffee or sugary snacks. The culprit? Often fluctuating hormones, with oestrogen once again behaving unpredictably and affecting blood sugar regulation.

A simple way to support more stable energy is to include protein, fibre and healthy fats at every meal. This combination helps to keep blood sugar steadier, keeps you fuller for longer and can reduce the energy crashes that send you hunting for snacks an hour later.

My go-to budget-friendly options include:
Protein: Greek yoghurt, hemp seeds, eggs, chicken, turkey, tofu, tempeh, quinoa
Fibre: colourful vegetables, cooled pasta, potatoes and rice, beans and lentils
Healthy fats: oily fish, extra virgin olive oil, nuts and seeds, chia seeds, avocado

Hydration

It sounds simple, but our ability to hold on to water declines during perimenopause because of hormonal fluctuations. Add in night sweats and increased urination, and dehydration becomes much more likely. Staying well hydrated can support mental clarity, focus, energy and general wellbeing, which is exactly why it makes it into my top five.

Simple ways to drink more include swapping one regular tea or coffee for a herbal tea, adding fresh lemon, orange or mint to your water bottle, or swapping a fizzy drink for sparkling water.

Prioritise sleep

We all know this, don’t we? Yet a consistent and calming bedtime routine often ends up at the bottom of the list in perimenopause, just when we need it most. Sleep disruption can affect everything from blood sugar regulation to anxiety levels, so it’s worth doing what you can to support it.

Simple ways to improve sleep include:

• keeping caffeine to earlier in the day
• limiting screens in the evening, especially work emails or anything likely to trigger anxiety
• doing a 5-minute brain dump before bed instead of scrolling
• trying a body scan in bed to help your body switch into rest mode

Joy and connection

Joy and social connection are non-negotiables during perimenopause. When life feels heavy with symptoms, stress and the mental load of holding everything together, making space for things that lift your mood matters more than ever.

Maybe now is the time to join that choir, book club or Pilates class you’ve been thinking about. If you are time-poor, even a post-work chat with a close friend on the commute home can boost your mood. Small moments of joy and connection can make this transition feel far less isolating.

Perimenopause can feel challenging, unpredictable and, at times, overwhelming. But simple nutrition and lifestyle tweaks can make a real difference to how you feel day to day.

If your symptoms feel unmanageable, it’s important to speak to a healthcare professional and get the support you need. And if you’d like more support with your own perimenopause journey, I also work with women 1:1 and through my perimenopause group programme. Come and say hello on Instagram to find out more about how I can help, or book a free breakfast audit and let’s get your day off to a great start.

FAQs About Perimenopause Nutrition

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A good night’s sleep is one of the most important foundations for overall good health and wellbeing. When you sleep well, you tend to feel well and have more energy and a better mood, so when you struggle to sleep, the opposite is true, and you tend to be tired, stressed, and frustrated. 

Sadly, modern life makes it really hard to achieve good quality sleep regularly. Busy schedules, screens, stress, and irregular routines can all interfere with your sleep patterns and keep you awake at night. The good news is, you can make small changes to your day-to-day life to turn things around and start sleeping soundly again.

That being the case, below, we are going to take a look at some of the best wellness tips to help you get a good night’s sleep more often.

Stick to a consistent sleep schedule

Your body thrives on routine. Going to bed and waking up at roughly the same time each day helps regulate your internal body clock. While the occasional late night is unlikely to cause major problems, constantly changing your sleep schedule can make it harder to fall asleep and wake up feeling refreshed.

Consistency is often one of the simplest and most effective sleep strategies available. Even at weekends, keeping a similar routine can support better long-term sleep quality.

Create a relaxing bedtime routine

A lot of people go straight from being busy and overstimulated to getting into bed, and then they wonder why sleep is not arriving as soon as their head hits the pillow. It’s obvious that you are not going to be able to sleep when you are keyed up, and that is why it is so important to develop a relaxing bedtime routine. 

Simple activities like reading a book, stretching, meditating, or drinking a cup of chamomile tea, and using earthing sheets to relax you, are all easy to add to a wind-down routine, and they will help to create a soothing transition between active life and rest time, so that sleep will come more easily. 

Reduce screen time before bed

Phones, tablets, laptops, and televisions can all make it more difficult to fall asleep. Screens expose you to blue light, which may interfere with the production of melatonin, the hormone that helps regulate sleep. In addition, social media, emails, and online content can keep the mind active when it should be relaxing.

Many sleep experts recommend reducing screen use for at least an hour before bedtime. It is not always easy, but your sleep quality may thank you for it.

Optimise your sleep environment

Your bedroom should always be a space that supports your rest and relaxation, so it is a good idea to include some of the following in the room to help you get a good night’s sleep: 

• A supportive mattress
• Comfortable pillows
• Good ventilation
• Minimal noise
• Limited light
• Comfortable room temperature

Small improvements like these are way more effective than you might think at not only helping you to drift off, but also improving the quality of the sleep you have too.

Sleep easy!

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There’s a moment, usually somewhere between late primary school and the start of secondary, where you realise something has shifted. It might be the sudden interest in skincare, the bathroom shelf slowly filling up, or the quiet horror of spotting ingredients you can’t pronounce in products that definitely weren’t designed with young skin in mind.

That was me.

I started to notice my daughter becoming more aware of her skin – a few breakouts, a bit of oiliness, the normal changes that come with growing up. But alongside that came something else: influence. Advice from friends, things she’d seen online, products being recommended that promised quick fixes and flawless results.

And if I’m honest, that’s what worried me. Because teenage skin doesn’t need fixing, it needs looking after.

And while girls often seem to fall into skincare earlier, boys are absolutely part of this too – whether it’s the first signs of acne, post-sports skin, or just learning the basics of looking after themselves. They might not always ask for help in the same way, but their skin needs just as much care and protection.

Why teen skin needs a different approach

Teenage skin is still developing. Hormones are shifting, oil production can fluctuate, and the skin barrier – the protective outer layer – can be more sensitive than we realise.

What I hadn’t fully appreciated before is how easy it is to disrupt that balance.

A lot of the products marketed to teens (or found via social media) are actually designed for adult skin. They often contain strong acids, active ingredients, or harsh treatments aimed at resurfacing or ‘correcting’ the skin.

On young skin, that can do more harm than good. Dryness, irritation, and overproduction of oil. More breakouts, not fewer.

It becomes a cycle.

What teenage skin really needs is much simpler:

• gentle cleansing
• light hydration
• protection
• and consistency

Not a complicated routine or a cupboard full of products. Just a few things that support the skin rather than fight it.

Looking after teenage skin: Finding something I could trust

I made it my mission to find teen-skin-friendly products I could be confident handing over to my children. As a result, I started looking more closely at what my daughter was actually using – and what I felt comfortable with her putting on her skin every day.

I wanted products that were:

• gentle and nourishing
• suitable for sensitive or changing skin
• simple enough to build a routine around
• and made with ingredients I felt good about

That’s what led me to Tropic.

What stood out straight away was their approach. There’s no push for complicated routines or harsh treatments. Instead, the focus is on supporting the skin barrier, keeping things balanced, and working with the skin rather than against it.

And as a parent, that felt like a huge relief.

Building a simple skincare routine that actually works

We kept things intentionally simple – yes, I joined her with a new skincare routine because why not?

A gentle cleanse at the end of the day to remove dirt, sweat, and the general build-up that comes with school, sports, and life.

A light moisturiser to keep her skin comfortable without feeling heavy or greasy.

And SPF in the morning – something I’m now slightly evangelical about, because protecting young skin early on really does matter. And this isn’t just a ‘for girls’ step. Boys, especially those spending time outdoors or playing sports, need that same daily protection, even if they’d never choose it themselves without a bit of encouragement.

For occasional breakouts, we added a targeted treatment rather than overloading her whole face with strong products.

That’s it.

I don’t think either one of us would have stuck with a ten-step routine at that point. We stayed away from the actives for her (I’m a different story!) and it felt really simple.

And interestingly, once things were simplified, her skin settled.

Simple teen skincare: What we actually use

If you’re wondering what this looks like in practice, these are the products we’ve found work really well for keeping things simple and supportive:

• Hydrating Cleanser – a gentle, everyday cleanser that keeps skin clean without stripping it
• Clarifying Cleanser – great for breakout-prone areas or occasional congestion
• Morning Mist – a light hydrating mist that replenishes moisture instantly and keeps skin comfortably hydrated throughout the day. Great for teens who don’t need heavy serums yet.
• Fresh Waves – a lightweight moisturiser that helps balance oil and keep skin calm
• Sun Day SPF 50 – daily protection that feels comfortable on the skin (and one I encourage everyone to use, boys included)
• Ocean Dive – used as a targeted treatment when spots appear

For teens who are just starting out, the Skincare Discovery Kit is also a really nice way to try a simple routine without feeling overwhelmed.

Looking after teen skin: Confidence, not perfection

There’s another layer to this, especially with teenagers.

Skincare isn’t just about skin. It’s tied up with confidence, identity, and how they see themselves. Wanting to take care of their skin is a positive thing. It shows awareness, independence, and self-care. But the messaging they’re exposed to can sometimes push them towards perfection rather than health.

What I’ve tried to focus on with my daughter is that your skin doesn’t need to be perfect.

It just needs to be cared for.

We’ve established a simple routine, using products that are kind to her skin, and she knows that breakouts, changes, and ‘off days’ are completely normal.

A gentler way forward

I totally understand that skincare for teenagers can feel like a minefield – balancing your child’s growing independence with your instinct to protect them.

For me, the shift came when I stopped trying to control what she was interested in and instead focused on guiding it. Helping her understand her skin, keeping things simple and choosing products that support rather than strip.

A little note from me

I didn’t set out to become a Tropic ambassador.

I started using the products because I wanted something I could trust on my own skin – and more importantly, something I felt completely comfortable handing over to my children. Once we’d been using them for a while and I could see the difference, it just felt like a natural next step.

If I’m going to recommend something, it has to be something I genuinely believe in, and this is.

If you’re navigating teen skincare in your own home and want to ask anything, I’m always happy to chat. You can drop me an email or come and say hello on Instagram.

And if you’d like to have a browse of the products we use, you can find everything on my Tropics website.

Teen Skin FAQs

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You shouldn’t have to suffer in silence at work. Here’s a simple framework to help you start the conversation with confidence.

Menopause affects half of all employees, and yet it remains one of the most uncomfortable topics in the workplace. If you’ve been struggling to find the words, you’re not alone. This blog walks you through exactly how to prepare for and have that all-important conversation with your manager, a colleague in HR, or someone in occupational health.

Why Is Menopause Still So Hard to Talk About?

The facts speak for themselves. In the UK, there are 3.5 million women over 50 in the workplace. Three out of four women experience menopause symptoms, and one in four of those symptoms can be serious. The average age for menopause in the UK is 51, though around 1 in every 100 women will experience it before the age of 40.

And yet, for many women, managing symptoms at work means quietly soldiering on and hoping that nobody notices the hot flushes, the brain fog, or the exhaustion from a night of broken sleep.

The reasons for staying silent are completely understandable. You might feel embarrassed, or you’re not even sure yourself what’s happening. Perhaps you don’t want to be seen to be struggling, or there’s a fear of being dismissed or ridiculed. Whatever’s holding you back, know this: you deserve support, and asking for it is a sign of strength, not weakness.

Before the Conversation: Ask Yourself Two Questions

Before you approach anyone, it helps to get clear on two things:

1. What is the problem?
2. What does the other person think is the problem?

That second question matters more than you might expect. There’s a real possibility that the person you speak to has very little understanding of menopause or how it affects people at work. Going in with that awareness helps you frame the conversation in a way that’s constructive rather than confrontational.

Prepare Notes, Not a Script

It’s tempting to sit down and write out exactly what you want to say, word for word. Resist that urge. Your manager doesn’t know their lines, and if the conversation veers off course — which it likely will you’ll find yourself stuck, frustrated, or overwhelmed. If brain fog is one of your symptoms, a rigid script can make things even harder.

Instead, jot down some bullet points covering:

• How your symptoms are affecting you
• How they’re impacting your work
• What practical adjustments might help
• A rough time frame for the support you’re looking for

Menopause in the Workplace: Your Four-Part Framework

When you’re ready to have the conversation, structure it around these four points:

1. I have a problem

Be clear and direct about what’s happening. For example: “I’m experiencing hot flushes because of my menopause” or “I’m exhausted due to night sweats.”

2. This is how it’s affecting me

Explain the personal impact. Hot flushes might mean you’re regularly stepping away from your desk to cool down. Night sweats might mean you’re coming in sleep-deprived and finding it harder to make decisions or complete tasks.

3. This is how it’s impacting my work

Connect your symptoms to your productivity in a factual, non-apologetic way. This isn’t about oversharing; it’s about helping your manager understand the practical reality.

4. Here’s what I need help with

Come with solutions in mind. Could you be provided with a desk fan or moved closer to a window? Could your desk be repositioned near the air conditioning? Could you start work later on difficult days, or work from home when needed? Practical, reasonable suggestions make it easier for your manager to say yes. Your ideas also help your manager think of alternatives or what else they can do for you.

How to Open the Conversation

You don’t need a formal speech, just a warm, honest opener. Something like:

“Thanks for making time to sit down with me. You know how important [project/role] is to me, but I’m really struggling to move forward at the moment. Part of the problem is that I’m experiencing menopause symptoms. I’d really like us to find a way for me to be as productive as possible. I’ve got a couple of ideas and I’d love to hear your thoughts too.”

Simple. Human. Collaborative.

Always Follow Up

Don’t let the conversation end without agreeing on next steps. Your manager may need time to think things through, and that’s okay. What matters is that you leave with a date in the diary to follow up and check on progress.

What If You Can’t Talk to Your Manager?

Not everyone has a manager they feel comfortable confiding in, and that’s a reality worth acknowledging. If that’s the case for you, consider reaching out to someone in HR, a trusted colleague, or your occupational health department if your organisation has one. You have options.

A Quick Recap

• Ask yourself: what’s the problem, and what might the other person think is the problem?
• Make notes and don’t rely on a script. Your notes can  cover your symptoms, their impact, and ideas for solutions
• Use the four-part framework: I have a problem / this is how it’s affecting me / this is how it’s impacting my work / here’s what I need help with
• Always agree on a follow-up date

The conversation might feel daunting, but having it is the first step to getting the support you deserve.

If your workplace wants to be better at supporting colleagues through menopause, rather than worrying about saying or doing the wrong thing, get in touch with me or have a look at my website.

FAQs about Menopause in the Workplace

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I started wearing glasses in my late teens. At the time, I was a gymnast competing in national and international competitions. 

As my eyesight got worse, I had to wear contact lenses so that my vision wasn’t affected when I trained and competed. And although they were much better than glasses, they still didn’t quite do what I needed them to. 

I managed to lose one contact lens during the warm-up for the World Championships in Poland, which resulted in the Japanese team getting down on their hands and knees to do a fingertip search for it! It wasn’t found, and I was only able to see properly out of one eye, so had to compete that way.

That’s when I started to research laser eye surgery.

My experience of laser eye surgery

Having the surgery is one of the best decisions I’ve ever made. The feeling of having 20/20 vision again without having to wear glasses or contact lenses was amazing.

It meant I was able to go swimming and fully enjoy the experience, and I saved money because I didn’t have to pay for lenses and glasses. I enjoyed over 20 years of not needing them, which makes the surgery extremely cost-effective.

But the biggest benefits for me became clear when I became a parent.

The benefits of laser eye surgery for parents

I didn’t have to worry about finding my glasses in the middle of the night when the kids woke up when they were babies, or worrying about my glasses steaming up or getting covered in rain and not having a hand free to clean them.

Swimming with the kids was a much more enjoyable experience, too, as I didn’t have to worry about them splashing me in the face or not being able to see them if I didn’t wear lenses.

If I were thinking about having laser eye surgery today, there are a few things I’d want to consider.

Firstly, I’d want to make sure the surgeons and staff were experts and a safe pair of hands to trust with my vision. A centre of excellence would be my first choice, even if that meant travelling to get the right level of care.

Secondly, I’d want to be sure that the aftercare was of a high standard. I experienced blurred vision and dry eyes after the surgery. Being able to access the right advice quickly meant I was reassured it wasn’t anything to worry about, and the symptoms disappeared when I followed the advice I was given.

Finally, I’d want to have clear pricing information, so I knew the cost and exactly what I was paying for. If I have to hunt about for a price or speak to someone first to find out the cost, that puts me off.

Where can you have laser eye surgery?

There are many different places you can have laser surgey from smaller High Street providers to world-leading specialists like St Paul’s Laser Vision, who are a centre of excellence in this type of procedure and work in partnership with the NHS.

I’d also recommend reading reviews from previous customers, as that’s a great way to assess the quality of the service and whether it’s going to meet your needs.

FAQs About laser eye surgery

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This article has two aims: to share some tips for simple self-care strategies and also give you an insight into the network marketing industry. Before I start, let me share a couple of sentences about me. My name is Ann, I’m a 76-year-old wife, mum, grandma and business owner, and I love what I do.

I have over 50 years of experience in the health and wellbeing sector, including 30 years as a nurse and health visitor in the NHS. During my time in the NHS, I met a lot of adoptive parents and, honestly, I have huge admiration for what you do. For the last 14 years or so, I’ve run a health and wellbeing business with a company called Arbonne, where I have learnt more about self-care than ever before and discovered just how brilliant the network marketing industry is.

What is self-care?

Parenting doesn’t allow much time for ourselves, and often, with adopted children, even less, due to often complex needs which can be challenging. But, without caring for ourselves, we really can’t give to others. I believe self-care is about creating some daily habits that you can implement into pockets of time.

21^st-century living is stressful, due to, for example, time and work deadlines, smartphone notifications, and children’s tantrums; the list is endless. Our bodies are in a constant state of stress, which is not good for our health, so intentionally introducing small pockets of self-care really can make a difference.

Here are six simple self-care tips that can make a big difference:

Focus on your breath

Breathe in for five and breathe out for six through your mouth. It’s something you can do anytime you feel stressed, which will calm you down quickly.

Get outside

Get outside in the fresh air and into nature. If you can, build in regular walks, even if it’s just 10 minutes around the block. If that’s not possible, just go outside and breathe and appreciate the silence. Even 5 minutes will make a difference.

Self-care for busy parents: Keep hydrated

Make sure you are drinking 2-3 litres a day. A dehydrated body is a stressed body, and it will wilt like a plant; we all need energy, and keeping hydrated helps to give us that.

Prioritise sleep

Sleep is one of the most important things you can do because it’s at night that your body repairs itself. If sleep is a problem for you, create a bedtime ritual which includes turning off all electronic devices at least 90 minutes before bed and cutting out any evening snacks. Maybe have a cup of herbal tea and/or a read so your body starts to know bedtime is coming.

Time for you

Find time, if only a few minutes, when you can make a cup of tea and sit down with a book or listen to music or whatever you love. It may be sewing, drawing, or anything creative. Start in a small way and build up to longer periods of time.

Gratitude

And finally, and most importantly, take time in the day to write down 3 things you’re grateful for. They can be the smallest of small things, but honestly, it really helps your mindset by doing that. Life seems better.

What is network marketing?

Now I’m going to move on to the network marketing industry. It’s a genius business model because it’s not dependent on your time to earn money. Adopting can incur extra expenses, and at the same time, you may have to consider giving up work or working part-time to give your children the time they need.

Network marketing allows you to build an income, working flexibly around your other commitments. You are your own boss, and you decide your working hours. Start-up fees are usually small (in my Arbonne it’s only £50 plus an investment in products), you get your website, marketing materials, product development, initial training and much, much more; compared to traditional businesses, it’s a very low start-up.

So this is how it works:  I have a virtual shop which is open 24/7 in all the markets the company operates in and, every time someone shops there, I earn commission whether I’m involved in the actual sale or not. I also teach others to do the same, and I get rewarded when they sell products too. It’s like a thank you from the company. The income-earning opportunity is uncapped, so it has the potential to change lives.

On top of that, there’s a positive community to be part of, and everyone supports each other. I need never be alone.

Tips for finding the right one for you

If you think you might be interested in going down this route, do your research. See what’s out there in the marketplace and make sure they are well-established companies. Check out the compensation plan – does it make sense, does it seem fair? And what about the company values? Are they aligned with your own? And do the products interest you?

I love this business model and see it as something that I can do as long as I want to. It also allows me to contribute to helping others and bring in income to the family. More than one income stream is really needed in this day and age.

I hope you’ve found that helpful. This is a very brief overview, so do reach out to me if you have any questions. You can find out all about my work from my website, or come and say hello on LinkedIn, Instagram or Facebook.

And it just leaves me to wish you all the best of luck with whatever you’re doing and decide to do in the future. With love x

Ann Girling

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Being a parent is hard work. It’s an all-consuming role that rarely comes with much time off. We focus on how to support our children in the best way we can, and it’s easy to forget that our own health and well-being are just as important. 

As parents, we are the scaffolding that holds our family up – if we don’t care for ourselves, that scaffolding can start to wobble.  We might struggle to have the energy to play with our children, find concentrating at work difficult, or start to feel mentally overwhelmed. Prioritising our own well-being may feel selfish – but in reality, it’s essential.  

As a nutritionist, I regularly see clients who are juggling parenting, work, elderly parents and other responsibilities. They often grab food on the go, skip meals or survive on snacks and caffeine. 

Good, balanced nutrition is essential to provide your body and mind with a stable supply of energy over the day, keeping you energised and mentally alert, as well as giving your body the building blocks it needs for your immunity, hormone health, mental health, and so much more! 

If you’re finding it difficult to manage your nutrition, you’re not alone. In the UK, only 17% of adults get their 5-a-day of fruit and vegetables, and only 4% eat enough fibre. I want to share a really simple technique you can use to get closer to these targets and help you nourish and fuel your body. 

The Balanced Plate Method 

I call this The Balanced Plate Method. It’s a really simple visual technique to allow you to balance your plate of food to ensure it contains the right proportion of macronutrients – Carbohydrates, Protein and Fat, along with the recommended amount of fruits and vegetables needed to provide the micronutrients – vitamins, minerals, etc. your body needs   

We should be aiming for roughly: 

• Half a plate of fruit and vegetables 

• A quarter of our plate of starchy foods (carbohydrates) 

• Quarter of our plate protein 

• Small amount of healthy fats 

This method is something to aim for, not a hard and fast rule, and it doesn’t mean having to change what you eat totally. 

Simple nutrition for busy parents: How it works 

1. Sit down for a meal – have a look and notice the proportions.   

2. Does something need to be reduced or increased to get to a balanced plate e.g. reduce the pasta portion size and increase the vegetables? 

3. Is there a simple addition you can make to boost the nutrition, e.g. another handful of frozen vegetables or making sure there is a protein source, such as chicken, chickpeas or tofu, on your plate for each meal? 

Below are some ideas of how you can include these foods on your plate. 

As well as providing the nutrients you need, balancing your plate has other benefits: 

• It slows digestion, keeping you feeling fuller for longer – which reduces snacking, making it easier to maintain a healthy weight. 

• It allows the energy from the food you eat to slowly enter your blood, keeping your blood sugar in the ideal zone. This prevents large peaks and dips that can cause hunger, cravings, brain fog, irritability, and a lack of energy. 

Healthy Snacks

The same principle applies to snacks – this is important, as, in the UK, snacks contribute almost 25% of our daily energy intake and are often high in sugar and low in fibre.

High-sugar, low-fibre snacks like sweets and biscuits can initially spike our blood sugar, making us feel a bit more energised and boosting our mood.  However, this effect is short-lived. As our blood sugar rapidly dips after the peak, we can feel tired, lethargic, and find it harder to concentrate. 

We also begin to crave more sugary foods to boost us out of the dip, creating a cycle of snacking. 

Good hydration

The final part of this method is good hydration, especially if you’re increasing your intake of fruit, vegetables and fibre to help keep your bowels moving. 

Our body is over 50% water, and it is involved in many body processes.  Did you know, by the time you feel thirsty, you are already dehydrated? This can affect our energy levels, concentration and mood.

All non-alcoholic drinks count towards your hydration.  Aim for 6-8 cups or glasses of fluid a day, plus more if you are unwell, exercising or in hot weather. 

Finally, making these changes benefits the whole family. Research shows that dietary habits in childhood are carried through into adulthood, so by making these changes, you’re helping your children build healthful habits themselves and carry them forward into their own lives. 

If you would like to know more about this and other nutrition topics in a simple, easy-to-understand way, follow me on Instagram, Facebook, visit The Pharmacist Nutritionist website or sign up for my newsletter for nutrition tips direct to your inbox.  

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Parenting demands a lot from both mind and body. For many adoptive parents, those physical needs can quietly build up over time. Busy routines, interrupted sleep, and the physicality of everyday tasks all take their toll.

Ignoring those signs doesn’t make them go away; it just delays proper care. With personal time limited, fitting in health support often falls down the list. There are practical ways to manage your body’s needs without stepping away from your home or responsibilities.

Parenthood and the Physical Strain That Comes With It

Daily parenting routines often include lifting, carrying, twisting, and moving in ways that can aggravate past injuries or introduce new ones. It’s not unusual to feel soreness in the shoulders, back, or hips after a long day.

What’s different for adoptive parents is how quickly those roles kick in. From day one, many do everything from floor play to frequent lifting without much prep time. As these movements repeat, they can cause long-term strain unless addressed.

Physical strength and mobility help you stay fully involved in your child’s life. Caring for your body is an ongoing need that builds resilience across all areas of your parenting journey.

Personalised Support Without Leaving Home

Receiving the right care shouldn’t require leaving the house or finding extra childcare. Some services now make it possible to receive physiotherapy at home from professionals who understand how to support individuals balancing complex routines.

These appointments bring qualified physiotherapists directly into your space. That means assessments happen in real-life conditions, using your actual environment to guide care. No travel needed, no waiting rooms, and no need to compromise on quality.

Parents often find they’re more likely to stick with their treatment plan when it fits into daily life. That reliability matters more than intensity or frequency. Having access to practical, real-time support is what makes all the difference.

When Everyday Discomfort Demands Attention

Ongoing discomfort shouldn’t be dismissed as part of daily life. Aches that don’t go away or keep returning may indicate that something needs adjusting.

Postural habits, repetitive lifting, or periods of inactivity can all contribute to long-term issues. What starts as a niggle might turn into a chronic concern if left unmanaged.

Searching for mobile physiotherapy near me could be the first step in taking that discomfort seriously. Qualified professionals can evaluate the issue early and provide tailored strategies that work with your routine. Small issues caught early are far easier to resolve than pain that’s become part of everyday life.

Why Home-Based Sessions Suit Family Routines

Fitting healthcare around children’s needs can be difficult. Travelling to appointments might not always be an option, especially with babies or toddlers at home.

A physio at home service allows sessions to be booked at times that work best for your household. Some parents prefer appointments during nap times, while others benefit from early morning or evening visits. It adds flexibility to what is often a rigid schedule.

This kind of care adapts to your timetable instead of asking you to shift everything around. When therapy doesn’t disrupt your day, you’re more likely to continue with it long term.

How Mobile Experts Adapt to Your Environment

Home environments vary a lot, and so do people’s routines. An experienced mobile physio knows how to assess your setup and create a programme that uses your actual space.

That could mean using your stairs, sofa, or a clear floor area for guided movements. These small adjustments make exercises easier to complete and integrate into your day.

Some physiotherapists also take note of how your daily tasks like picking up toys, carrying laundry, or pushing a buggy affect your body. They provide tailored advice based on what you already do, helping you move better, not differently.

Knowing What to Expect from Your First Visit

New services often have questions, especially if you haven’t tried physiotherapy before. A first session usually begins with a relaxed conversation about your history, concerns, and daily routines.

From there, a mobility assessment will help identify the areas needing attention. Your physiotherapist will then walk you through tailored exercises and hands-on techniques.

Mobile physio sessions can feel more informal than traditional clinic visits. You’ll likely find communicating easier and more comfortable in your own space. There’s less pressure, which helps build a better relationship between you and your practitioner.

Physical Well-being as a Foundation for Family Connection

Feeling physically strong supports emotional resilience. When your body feels supported, it’s easier to stay patient, playful, and involved.

It’s easy to place your health far behind everything else. But choosing to address discomfort or stiffness now means fewer interruptions later. Prevention really can be part of the process.

You don’t have to wait for something to go wrong before you get help. Even occasional check-ins can help you stay on top of issues before they affect your daily life. And it’s much easier to manage parenting when you’re not battling soreness at the same time.

Take Steps Toward Easier, At-Home Care

You don’t have to rearrange your life to care for your health. Support can meet you right where you are, at home, between naptimes or before the school run.

If your body’s been asking for a break or a bit more care, it might be time to look into professional help that comes to you. Small steps today could make tomorrow more comfortable, more active, and more connected.

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Introduction

Motherhood is a journey filled with love, sacrifice, and boundless responsibility. Yet, in the whirlwind of caring for children, managing a household, and possibly balancing a career, many mums place their own well-being at the bottom of the list. The truth is, self-care isn’t selfish-it’s essential. Among the most powerful forms of self-care is fitness, which benefits not only mums but their families as well. This article explores why fitness is vital for mothers, the science behind its benefits, practical ways to incorporate movement into busy lives, and how prioritizing self-care can transform motherhood for the better.

Table of Contents

1. Introduction: The Myth of Selfishness in Self-Care
2. The Unique Challenges of Motherhood
3. Why Self-Care Matters for Mums
4. The Science: Fitness and Maternal Health
5. Mental Health Benefits of Exercise for Mums
6. Physical Health Benefits: Beyond Weight Loss
7. How Fitness Improves Family Life
8. Common Barriers and How to Overcome Them
9. Practical Fitness Tips for Busy Mums
10. Sample Fitness Schedules for Different Mum Lifestyles
11. Self-Care Beyond Fitness: Holistic Well-being
12. Table: Quick Fitness Moves for Mums
13. Conclusion: A Healthier, Happier Mum Means a Healthier, Happier Family

1. Introduction: The Myth of Selfishness in Self-Care

Many mothers feel guilty for taking time for themselves, believing that every moment should be devoted to their children or family. However, this mindset is not only unsustainable but also detrimental to everyone involved. You can’t pour from an empty cup. Taking care of yourself is not an act of selfishness; it’s an act of love for yourself and your family

2. The Unique Challenges of Motherhood

Motherhood is demanding. From sleepless nights to endless to-do lists, mums juggle countless roles-nurturer, teacher, chef, chauffeur, and more. The physical and emotional toll is real:

• Sleep deprivation: New mums, especially, suffer from interrupted sleep, which affects mood, immunity, and energy
• Time scarcity: Finding even ten minutes for yourself can feel impossible
• Societal expectations: There’s pressure to be the “perfect mum,” often at the expense of personal needs
• Physical recovery: Pregnancy and childbirth bring lasting changes to the body, requiring special attention and care

3. Why Self-Care Matters for Mums

Self-care is the foundation of well-being. When mothers prioritize themselves, they:

• Reduce stress and prevent burnout
• Model healthy habits for their children.
• Enhance their capacity to nurture and support their families.

Self-care isn’t just about bubble baths or spa days. It’s about meeting your basic needs-rest, nutrition, movement, and mental health fitness, in particular, is a high-impact form of self-care with far-reaching benefits

4. The Science: Fitness and Maternal Health

Physical Activity Recommendations

• Guidelines: At least 150 minutes of moderate-intensity exercise per week is recommended for adults, including mums
• Reality: Only about 45% of working mothers meet these guidelines

Benefits During Pregnancy and Postpartum

• Reduces risk of gestational diabetes, excessive weight gain, and hypertension
• Improves mood and reduces prenatal and postpartum depression and anxiety
• Supports healthy weight management and physical recovery

Mental Health Benefits

• Decreases the odds of prenatal depression by 32% and anxiety by 33%
• Improves quality of life and reduces stress levels.

5. Mental Health Benefits of Exercise for Mums

Motherhood can be isolating and overwhelming. Exercise is a proven tool to support mental health:

• Boosts mood: Physical activity releases endorphins and serotonin, natural mood enhancers
• Reduces anxiety and depression: Regular movement lowers stress hormones and improves resilience
• Improves sleep quality: Exercise helps mums fall asleep faster and enjoy deeper rest
• Builds self-esteem: Achieving fitness goals, no matter how small, boosts confidence and self-worth

When mothers prioritize their own needs, they are better equipped to handle the demands of motherhood. Self-care can also improve relationships, boost confidence and self-esteem, and increase resilience

6. Physical Health Benefits: Beyond Weight Loss

Fitness is about more than appearance. For mums, it means:

• Increased energy and stamina: Exercise trains the body to meet daily demands with less fatigue
• Stronger muscles and bones: Essential for lifting children, carrying groceries, and preventing injury
• Improved cardiovascular health: Reduces the risk of heart disease and diabetes
• Enhanced core and pelvic floor strength: Vital for postpartum recovery and long-term health

7. How Fitness Improves Family Life

A healthy, happy mum is the cornerstone of a thriving family. When mums feel strong and energized:

• They’re more patient and present with their children
• Family routines become more active and fun (e.g., walks, dance parties, outdoor play)
• Healthy habits are passed on to children, setting a foundation for lifelong well-being

 A happy mom generally makes a happy family

8. Common Barriers and How to Overcome Them

1. Lack of Time

• Solution: Break workouts into short sessions (5–10 minutes) throughout the day.

2. Fatigue

• Solution: Start small; even gentle movement boosts energy over time

3. Guilt

• Solution: Remember that self-care benefits the whole family. You’re setting a positive example

4. Lack of Support

• Solution: Ask for help, delegate tasks, or involve your partner and kids in your fitness routine

5. Physical Challenges Postpartum

• Solution: Focus on gentle, restorative exercises and consult healthcare providers for guidance

9. Practical Fitness Tips for Busy Mums

• Set realistic goals: Start small and build gradually
• Schedule workouts: Treat them as appointments; use nap times, early mornings, or lunch breaks
• Incorporate family: Go for walks, play active games, or do yoga together
• Use quick routines: Even 5–10 minutes counts. Try squats, lunges, planks, and stretches
• Be flexible: Some days will be harder than others. Do what you can and celebrate small wins

10. Sample Fitness Schedules for Different Mum Lifestyles

11. Self-Care Beyond Fitness: Holistic Well-being

• Sleep: Prioritize rest with a consistent bedtime routine
• Nutrition: Fuel your body with balanced meals and snacks
• Mindfulness: Practice meditation, deep breathing, or journaling to reduce stress
• Social connection: Reach out to friends, join mum groups, or exercise with others for support
• Set boundaries: Learn to say no and delegate when needed

12. Table: Quick Fitness Moves for Mums

13. Conclusion: A Healthier, Happier Mum Means a Healthier, Happier Family

Fitness is not a luxury for mums-it’s a necessity. Prioritizing self-care through movement is an act of self-respect and love for your family. The benefits ripple outward: better mood, more energy, improved health, and a positive example for your children. Let go of guilt, embrace your worth, and remember: self-care isn’t selfish. It’s essential.

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“Everything is energy, frequency, and vibration.” – Nikola Tesla

What if the world you see is just a fraction of reality? What if the limits you believe in exist only in your mind? nousana isn’t just a brand—it’s a movement, a call to break free from conditioned thinking and step into the boundless potential that’s been within you all along.

The name ‘nousana’ combines two powerful ideas: ‘Nous’—divine intelligence, higher mind, limitless awareness—and ‘Ana’—rising again, renewal, transformation. It is the essence of awakening—the divine spark of wisdom, rising again.

Breaking Free from the Illusion

Most people are stuck on autopilot—trapped in routines, chasing external validation, numbed by distractions. We rarely pause long enough to question: Is this all there is?

nousana was born from a realisation that changed everything.

Georgina, its founder, had lived most of her life untouched by deep personal loss—until, in a short span of time, she lost four family members in close succession. Then, during lockdown, weeks passed without seeing another human face. Grief, solitude, and silence cracked something open inside her. She had to go deeper.

She dove into neuroscience, psychology, energy work, and global socio-political shifts. She wanted to understand what was happening to her mind, her body, and the world at large. The deeper she went, the more the illusion unravelled. The reality she thought she knew was an illusion. What had been holding her back wasn’t the world—it was the conditioning that shaped how she saw it.

She realised: The limits we perceive are nothing but constructs of the mind.

And once she saw through them, everything changed.

The Shift Happening Now: A New Age of Awareness

In 1895, 129 years ago, Nikola Tesla stated, “If you want to find the secrets of the universe, think in terms of energy, frequency, and vibration.” Today, what was once considered fringe is now leading the way in quantum research and spiritual expansion.

We are in the midst of a global awakening. More and more people are questioning the version of reality they’ve been fed. They’re waking up to the fact that the material world is only a fraction of the truth.

Everything—from the food you eat to the conversations you engage in, from the music you listen to to the thoughts you repeat in your head—affects your energy field. What you consume is not just food. It’s information, emotion, and frequency.

nousana exists to bridge science and ancient wisdom, to uncover what has been buried over generations. The power to heal, expand, and create has always been within you—you just have to tune in.

The Truth About Fear

Fear controls more of your life than you probably realise. And in the West, nothing is feared more than dying. We are taught to avoid it, to pretend it’s far away, to believe it is the end.

But what if it’s not?

John Burke, who studied over 1,000 near-death experiences (NDEs), found something incredible: When people ‘come back,’ they no longer see the world the same way. Their fears dissolve. Their priorities shift. The things that once consumed them lose power over them. Once they face the greatest fear of all, they truly wake up to feeling alive.

Georgina was fascinated by this transformation. What if she could **capture the essence of a near-death experience—without actually having one?** What if she could create something so powerful that it could shift a person’s perspective?

That’s where Quantanimo was born.

Quantanimo: A Glimpse Beyond the Veil

Quantanimo isn’t just an event. It’s a perspective-shifting experience.

Taking place on April 16th at Borne Studios, this immersive experience is designed to take you beyond conditioned reality. Using the latest findings in neuroscience, combined with energy practices, breathwork, live coaching and immersive meditation exercises, it mirrors the profound perspective shift that occurs in Near-Death Experiences—without the need for dangling off a cliff.

This is about dissolving fear, stepping outside conditioned perception, and seeing reality for what it truly is. It’s about unlocking the divine spark within you, the one that has been waiting for you to remember who you really are.

Are you ready?

The Hidden Forces Shaping Your Life

You are not just a passive observer of life. You are the creator.

From the moment you wake up, unseen forces shape your reality—habit loops, subconscious conditioning, the energy of your environment. But when you shift your frequency, you shift your life.

nousana exists to help you master this understanding. To teach you how to take control of the energy you absorb and the frequency you emit. Because the moment you do, everything changes.

So, ask yourself:

• What happens when we no longer fear death?
• What happens when we stop believing in false limitations?
• What happens when we wake up?

We become free.

Ready to Ignite Your Divine Spark?

Explore more on the website and event page and step into a new reality of awareness, energy mastery, and conscious creation.

The next step isn’t ahead of you.

It’s already inside you.

Your Invitation to Transformation

Who will you be when you break free? Quantanimo is your chance to find out. It’s time to let go of the anxieties that shackle you, to embrace a more grateful and fulfilled life, and to finally enjoy the quality sleep you’ve been dreaming of. On the 16^th of April 2025, join us at Borne Studios for Quantanimo, presented by nousana, and step boldly into your new life. Most people don’t start truly living until they’ve faced death. But why wait? Quantanimo lets you step into that awakening now so you can sleep deeply, wake up lighter, and live fully, every single day.

Spaces are limited. Get in touch and register early to avoid disappointment. Hope to see you there!

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