Most of us would love to have more energy and there are so many products on the market that offer quick fixes, but often a few lifestyle changes can actually make a big difference – and they don’t have to cost the earth either!

Move more

Often, when you are feeling low on energy the last thing you want to do is exercise, but although it might seem counterintuitive, trying to incorporate some movement into your day can actually boost your energy and make you feel more alert. Can you find time during your day for a brief walk on the way to work or at lunch time. Perhaps you could wake up 10 minutes earlier in the morning to do some some gentle yoga, or maybe some stretching at your office desk or even at home while you are making dinner? If you are struggling to find motivation, some people find it helpful to change into activewear as soon as you get home from work and aim to do 10 minutes of light exercise – you might find that once you get started you can manage longer than 10 minutes.

Choose Healthy snacks

When we are tired it’s very easy to reach for high energy foods, such as cakes, cereal bars, chocolate, pastries and sweets, to give us a boost, but you’ll probably find that it will give you an initial boost and then an energy crash afterwards. 

Instead of sugary snacks, why not try a few of these healthier snack alternatives:

• A small handful of nuts
• A few cubes of cheese and some sliced apple
• A small pot of plain natural yogurt & berries
• A piece of whole fruit like an apple or pear
• Some chopped vegetable and a tablespoon of hummus
• A slice of wholegrain toast with almond butter

And if you really, really need a sugar fix then you might find a piece of good quality dark chocolate satisfies your sugar cravings – remember not to have too much as chocolate also contains caffeine!

Tighten up your diet

Experiment with foods

There are so many magazine articles and influencers recommending we eat this or that for optimum health. However, a lot of what we eat actually comes down to our individual dietary and energy requirements, which will vary with age and activity levels. 

Rather than following a diet plan. experiment with how different foods impact your own energy levels. Do bread, pasta and rice-based lunches leave you feeling sluggish in the afternoon? Perhaps you might find a large salad with some lean protein might satisfy you more without the energy slumps. Or perhaps you need a carb-heavy lunch to fuel your active job or lifestyle. Take control into your own hands and experiment with how different foods make you feel.

Reduce Caffeine & Alcohol

I think most of us are guilty of reaching for the caffeine when we are low on energy, but too much caffeine can actually negatively impact your energy levels. Caffiene can be found in the following foods and drinks:

• Caffeine 
• Tea (including green tea)
• Coffee
• Soft drinks
• Chocolate
• Energy drinks & bars
• Supplements
• Medication

Try to reduce the amount you drink and look for caffeine-free alternatives instead such as water and fruit/herbal teas.

Get a good sleep routine

The quality of your sleep can have a dramatic effect on your energy and mood and it’s well worth looking at your current routine to see if you can make any changes. We’ve put together a feature on improving your sleep during menopause but the sleep hygiene recommendations are the same whether you are going through menopause or not.

Drink more water

Most of us aren’t drinking enough water, and increasing your intake can have a positive impact on your energy levels.

Simple ways to increase your water intake:

• Keep a large glass next to your bed to drink as soon as you wake up in the morning.
• Make a habit of drinking a glass of water each time you are in the kitchen preparing food
• Have a large glass of water as soon as you get back home from work.
• If you are out for a meal, always request water, especially if you are drinking alcohol.
• Carry a reusable bottle with you

Get more light during the day

Whether you work from home or commute for work, it’s important to get enough natural light during day if you want improved energy levels. Experts recommend that you expose yourself to natural daylight for at least 30 minutes a day, particularly in the early part of the day. So try to make time to get outside, particularly if you find yourself based at home for much of the day.

Final Thoughts

While lifestyle changes can make a difference to your energy levels, if you are really struggling it’s best to talk to your healthcare professional so they can rule out any medical issues that might be impacting your day-to-day well-being.

For further information on eating for energy, see this helpful guide on the NHS website.

The post How to boost your energy appeared first on The Grey Area.

Despite being such a major part of a woman’s life, many feel completely unprepared for what’s likely to happen during menopause, and aren’t equipped with the facts and information that could help them manage that stage of their life.

So what can we expect and how do we prepare ourselves for Menopause? 

Perimenopause 

Women can actually experience menopausal symptoms when they are still having periods. Typically, this happens around the age of 40 to 42 during the perimenopause (meaning around or near menopause). This is the transitional period leading up to the menopause when hormone levels can fluctuate considerably.  Perimenopause symptoms can be similar to those of menopause,

Menopause

The menopause is when a woman stops having periods and is no longer able to get pregnant naturally, usually between the ages of 45-55 (though this does vary from woman to woman).

What to expect – how to recognise menopause symptoms

According to the NHS, most women will experience some menopausal symptoms, although they can vary from person to person. Common symptoms can include:

• Hot flushes
• Night sweats
• Sleep problems
• Low mood or anxiety
• Reduced sex drive
• Memory & concentration problems
• Vaginal dryness

What can you do to help yourself?

• Monitor and record your symptoms. The Balance App is an excellent free resource you can track your symptoms, as well as access lots of tips and information from experts in menopause science.
• Speak to your doctor – don’t wait until you are really struggling before seeking help.

Menopause treatment options

There are a number of treatment options available and your healthcare provider will be able to advise you on what might be the best route for you. Options include:

• Hormone Replacement Therapy (HRT)
• Cognitive Behavioural Therapy (CBT)
• Lifestyle changes such as a healthy diet and regular exercise (particularly some form of resistance training).

Useful resources

Being informed is one of the best ways to prepare yourself for menopause, so you’ll know what to expect and what options are available to you. We’ve listed some great resources below:

The NHS Menopause

Balance: A support website and app founded by Dr Louise Newson with the aim to make menopause support inclusive and accessible to everyone.

Noon: A platform supporting women in Midlife

The British Menopause Society

The post Menopause – what to expect appeared first on The Grey Area.

The NHS recommends that adults get between 6-9 hours of sleep every night. You might need to adjust your current routine to ensure you get the amount of sleep you personally need.

Keep regular sleeping hours

Try to ensure you go to bed and wake up at the same time every day.

Your sleep environment

The ideal sleeping environment should be cool and dark. If you have a particularly light room then black out blinds can be useful in the lighter summer months. And if you are a light sleeper you might find earplugs can prevent you from being disturbed by external noises in the night.

Reduce exposure to bright light at night

Avoid using smartphones, tablets or other electronic devices for an hour or so before you go to bed as the light from the screen on these devices can stimulate the brain and make it harder to get to sleep. You might find it helpful to sleep in a different room to your phone so you aren’t disturbed by alerts.

Get enough natural light during the day

Daylight can make a huge difference to your sleep-wake cycle. Experts recommend that you expose yourself to natural daylight for at least 30 minutes a day, particularly in the early part of the day, if possible.

Avoid caffeine and alcohol before bed

Stimulants such as coffee, tea, alcohol, nicotine and even chocolate can all disturb your sleep. Your evening glass of wine might help you drift off to sleep initially but it can disrupt your sleep cycle, meaning you might not sleep soundly through the night and wake up feeling tired and irritable.

Write down your worries

If you have worries on your mind then you might find it helpful to keep a notebook near your bed so you can jot down your concerns before going to sleep.

Avoid vigorous exercise at night

Strenuous exercise done too close to bedtime can raise your heart rate and stimulate the brain, making it harder for you to get to sleep. Try to exercise during the day if you can, or opt for gentler forms of exercise such as yoga, which will promote a more relaxed state. 

Develop a pre-bed routine

Some people find it helpful to develop a nightly bed routine to help them wind down for the evening. Some things to try are: a warm bath (not hot), some gently stretching or yoga, breathing exercises or meditation. 

For further information about sleep health, visit the NHS website.

If you are interested in a deep dive into all things sleep, Dr Matthew Walker has done extensive research on the topic. His book, Why we sleep, is a fascinating read, packed with useful information and tips.

The post How to improve your sleep during menopause appeared first on The Grey Area.

Find your reason to exercise

What is your ‘why’ for exercising? Are you doing it to feel good, to become stronger, more flexible, to train for a specific goal or for aesthetic reasons. It’s really easy to get swept along with exercise trends but if you aren’t sure why you are exercising in the first place you might find your enthusiasm begins to dwindle after a while.

Do you feel you need to do HIIT just because everyone else says how good it is for them, even though you dread the thought of doing it?

As I’ve got older I’ve come to accept there are forms of exercise that just aren’t for me. Running is definitely one of those things. The idea of running really does appeal, being outside in nature, feeling the wind through your hair as you clock up the miles, the opportunity to have some time to yourself, working up a sweat. However, I’m now at a stage in life where I can quite happily accept that I really don’t like running and probably only go running because it’s something I feel I ‘should’ be doing, rather than something I enjoy. It’s just not for me and I’m fine with that. 

But whilst I don’t enjoy running, I do really enjoy walking, and I’ve found this is something I actually stick to. I walk for the school drop off and try to walk for as many local journeys as I can. I like being outside, that there is no need to change into special workout clothes and once I’ve been walking for a while I find I get into a comfortable, almost meditative, flow with the rhythm of my steps.

If you remove the ‘should’ from your mind, is there a form of exercise that you might actually enjoy doing, regardless of whether it’s trendy or it works for other people.

Set goals if you want to. Or don’t bother.

Working out to reach a certain goal can be a great way to motivate you to exercise. And if you have specific health and fitness targets you’re best advised to seek the advice of a professional who can set you up with a specific programme to follow to help you reach those targets. 

However, our society these days is very much goal-oriented, and there’s always so much focus on ‘getting’ and ‘achieving’ and that just doesn’t work for everyone. What if you were to remove goals from fitness and focus instead on a more mindful approach and concentrate on how certain types of movement make you feel instead?

How can you fit exercise into your day?

A lot of people find that it’s much easier to fit movement into their day if they make it part of their commute. If you have an office-based job, is there a way you can walk or cycle to work (or even part of the way). Or how about a brisk walk at lunch time? You’ll probably find you are more effective in your working day if you are able to take a break from your desk regularly anyway.

If you work from home can you get up a little earlier and fit in something before you start work? Or perhaps 20 minutes of exercise after you’ve put the kids to bed? What about some simple bodyweight exercises or stretching while winding down in front of Netflix in the evening.

As a mum, my time is limited, and I find uninterrupted time is pretty much non-existent, so what works for me at the moment is to get my exercise done first thing in the morning before the rest of the house wakes up. Yes, this does mean I’ve had to re-jig my schedule so that I’m early to bed and early to rise, but making time to move is important to me, and having some time to myself everyday helps get my head in the right place (well, most of the time). 

It takes a little time to form a new habit. The first two weeks of getting up early were a bit of struggle, but after a little while I began to get used to my new routine and it required a lot less mental energy to ease myself from bed each day. Yes, of course I would rather stay in bed, but I feel really great after my workout so it’s for me it’s worth it.

You really don’t need to have hours available, 10, 20, 30 mins sessions are a great start, even splitting your time might work well for your schedule eg: 1 couple of 10 min sessions twice a day. Do what you can, adapt day-to-day if you need to. Be kind to yourself and your precious body. Really, something is better than nothing.

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