Nowadays I’m much more motivated by how I feel rather than how I look. I no longer see exercise as a chore, it’s a time for me to have some time to myself, to really focus in on my mind and body connection. To calm me when I’m feeling anxious or to let off steam if I’m feeling stressed. 

Hitting Perimenopause often ups my levels of anxiety and certainly my irritability. I often have days where my moods can go from pretty level to hulk-like anger in a very short space of time and the smallest of things will set me off. As you can imagine this puts quite a lot of pressure on the rest of my family, who can often be seen backing slowly out of rooms when they sense I’m about to explode. 

Walking has been a great way to combat some of my mood swings. It certainly isn’t a cure-all but I have found that if I’m having a particularly bad day, taking myself off for a 20-30 minute walk will give me some breathing space and time to gather my thoughts and gain a little perspective. It’s really about managing symptoms rather than trying to prevent them completely. 

Yoga is something else I have been leaning in to more and more and I have found it can help me level my moods.

The practice of yoga encourages the release of tension in the body, helping to calm the mind and reduce feelings of anxiety and stress. This can be especially beneficial for when you are struggling with unstable hormones along with the demands of work, family, and other responsibilities, 

Yoga also promotes physical flexibility and strength. As women enter mid-life, they may experience changes in their bodies, including decreased flexibility and a loss of muscle mass. Practicing yoga regularly can help to improve flexibility, balance and core strength, which in turn can help to prevent falls and injuries. I’ve always enjoyed yoga, and have practiced on and off since my 20’s. I’m in no way highly flexible and I’ve faced the fact that my hamstrings will probably always behave like frozen chewing gum. However, I have found that the regular stretches I have have been consistent with over the years I can still do with ease, and that feels pretty good!

Another benefit of yoga is that it can help to improve sleep. Insomnia and other sleep disorders are common among women in mid-life. Yoga practice is known to calm the nervous system and promote relaxation, which can improve the quality of sleep. My sleep patterns can be pretty erratic, particularly around my period and I’ve found a really calm flow routine, even just for 20 mins can often help to calm my monkey mind at least long enough to get off to sleep, even if it doesn’t stop me waking up a 4am. It’s also a great way to get a bit of movement into your day if you’re struggling with period cramps and bloating and just can’t face vigorous exercise. 

You don’t need a big investment to get started with yoga but I would advise getting yourself a good mat, as they provide a comfortable and stable surface for you to perform poses on. A decent mat will also provide enough cushioning to support your joints. I invested in a sticky yoga mat and I highly recommend this as I found myself gradually sliding forward during some of my earlier classes.  Also, if like me you are tall, you can get extra long mats – trust me, so with it!. The thickness should be based on your personal preference and the type of yoga you will be practicing. For example, if you’re practicing on a hard surface, you may want a thicker mat to provide more cushioning, especially for your knees and tailbone.

Photo  © Unsplash

The post Reducing stress and anxiety with exercise appeared first on The Grey Area.

Simple, filling, fuss-free.

Serves 2

1 x tin of mackerel in olive oil

4 slices on sourdough bread, toasted

2 vine tomatoes

sea salt

The post Lunch inspiration: Mackerel on Sourdough appeared first on The Grey Area.

Do an itinerary of what’s already in your cupboard

To keep costs down, take a good look at what’s already in your cupboard. Whenever I do this I’m really surprised about how many meals I can create from what I already have: a tin of beans, some chopped tomatoes and pasta can magically become a comforting pasta bake and some rice, a tin of tuna and some frozen veg can make a filling meal for the whole family

Create a flexible meal plan

Make a list of all your meals for the week. Breakfast, lunch, dinner and snacks. It’s good to keep your plan flexible in case your plans unexpectedly change during the week or you don’t fancy eating what you’d planned on a particular night.

Consider online shopping

Although you have to pay a delivery fee with online shopping it can actually make it much easier to stick to a shopping budget as you can keep an eye on your shopping total as you go. While it’s good to shop locally to support small businesses, you’ll usually find that shopping in ‘Express’ or Local’ versions of big stores costs more and they don’t stock as many cheaper own branded products.

Having access to the larger supermarket  means you’ll be able to make use of any deals or buy products in bulk which can cut down costs. If you’re keen to keep costs down further you could consider only having a shopping delivery every other week so that you can stock up on bulky items and do a smaller top up shop for basics the rest of the month.

Cook in bulk

If you are cooking a meal and consider increasing the quantity and freezing some for another day. Batch cooking is a quick and easy way to keep costs down and on busy days it can be so helpful to know you’ve got some meals in the freezer to defrost when you need them.

Invest in a slow cooker

Slow cookers are a lot more economical to run than ovens. Aside from that they are really handy too, as you can cook stews and one pot meals to give to the kids when they get home from school and then feed yourself later on in the evening. In winter I use mine 2 or 3 times a week to cook up soups, stews, curries and Bolognese. The great thing about slow cooker is that you can batch cook larger amounts of food to pop in the freezer for another day.

Stick to the basics

Base your meals around the basics: fruit, vegetables, lean proteins and carbohydrates. Once you start adding in pre-prepared sauces, ready-made products, breakfast cereals, fizzy drinks etc you’ll probably find your shopping bill increases dramatically.

Cut back on meat

Using meat in your meals can work out quite expensive. Substituting meat for other sources of protein can work out cheaper but if you really can’t face missing out on meat then can you consider cutting it back to use a few days a week instead?  

You could try using black beans in your fajitas instead of chicken or beef. Chickpeas make a great protein addition to curries instead of meat and lentils make a delicious alternative to mince in spaghetti Bolognese.

Make the freezer your friend

Many food items are a lot cheaper, and still just as good for you, if you buy them frozen such as: fruit and vegetables, fish and meat. Buy bags of mixed berries to use in crumbles and to top porridge and buy bags of frozen fish pieces or even fish pie mix to use when you need them,

Make better use of your oven 

If I’m using the oven to cook a meal I try to make sure I’m making the most of it by putting in extra food for lunch the next day, a cake or a batch of oat bars for after school snacks for the kids. It does take a bit more planning and prep but when it costs so much to heat up your oven at the moment it really is worth it

Is it cheaper to make your own or buy?

I love cooking and baking but with the current energy costs I’m sad to report that it does often work out cheaper to buy occasional treat items like cakes and biscuits rather than buying all the ingredients and making my own at home. 

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If, like me, you are peri-menopausal you might find you aren’t able to eat and exercise like you did in your 20’s and 30’s.  The thought of HIIT workouts and pounding the pavements fills me with intense dread. While I’ve never been a huge drinker I now find even a glass or two of wine in an evening or an indulgent meal leaves me feeling completely wiped out the following day. 

And it seems these are just a few of the common symptoms associated with menopause because all those fluctuating hormones can also cause:

• Joint pain and stiffness
• Fatigue
• Reduced tolerance for certain exercises, particularly high intensity workouts
• Disturbed sleep may leave you feeling tired and not really wanting to do your usual activities
• Increased anxiety and heightened stress levels

The current advice seems to be that hitting your 40’s is an opportunity to reassess your health and fitness, to use this as a time to be kinder to yourself and to find activities you enjoy and which can support you through the menopause transition and beyond.

The most common piece of advice that comes up time and time again is that strength training  either through lifting weights, resistance bands or using your own bodyweight as a form of resistance training. Aside from the physical benefits there are a lot of other reasons to reach for the dumbbells including: 

• Improved mood and energy levels
• Some women find it reduces their hot flushes
• Improved sleep
• Help to strengthen your bones and combat the effects of osteoporosis (a condition which causes your bones to become weaker).
• Body confidence

My success with weight training

I’ll be clear by saying that I’m not a fitness professional or a trained nutritionist so my advice can only be taken as anecdotal. However, I will say that I’ve been training consistently for around 3 years now and no other exercise I’ve ever tried has changed my body in the way weight training combined with good nutrition has.

Like many women, I have spent years trying different types of exercise, running, classes, cycling, yoga and pilates. However, now I’m in my mid-40s nothing has changed my body composition in the way that strength training has.

After having my daughter my body confidence was pretty low and I didn’t have the time or budget to pay out for a gym membership. Besides, the thought of trying weights out in a gym was just too daunting. 

Pre-pandemic online fitness wasn’t what it is now and there weren’t there weren’t many online fitness resources to support weight training from home. I found the Nike training app brilliant and, with a few books and a set of adjustable dumbbells, I managed to get started with a really simple routine.

I was aware early on that although I could follow exercises from books and online tutorials, I wasn’t sure my form wasn’t quite right. I worried I was going to do more harm than good. I decided to pay for a personal trainer to come to my house for a one-off session to assess me and write me a programme that I could follow myself at home. An hour-long  session cost me around £40 and really was well worth the money as I got some tips on correct form and a programme that I could follow for the first month or so.

I have quite a slim build and I’ve never been very strong in my upper body so building up even a small amount of muscle has taken me a really long time of consistent work! My body may never look the way I’d ideally like, and to be honest I’m ok with that now, but there’s no question that resistance training has helped me tone up some of my most hated areas hugely – I’ll even wear shorts in the summer now (something I would never have dreamed of doing in the past!). At 45 I feel much stronger and more flexible than I ever have before.

I’ll be honest, when I first started strength training it was purely for vanity but the more I’ve progressed the more it’s become less about my physical appearance and more about the mental boost it gives me. 

How to start strength training in menopause

The best advice I can give is that a simple routine featuring compound movements is usually the best place to start. There’s enough information available online (and much of the genuine stuff is usually free) for you to take control of your own health and fitness. It’s really empowering to do so too. The more you know the less you’re likely to be lured into exercise fads or fancy complicated programmes.  The following are the key things that have worked for me:

Find something you enjoy

Lifting weights at the gym, strength classes, bodyweight exercises at home or a combination. If you don’t enjoy it you won’t stick to it.

Be consistent

One of the key aspects of working out is that you’ve got to be consistent if you want to see changes. Yes something is better than nothing but an hour or so every once in a while won’t yield results. Find something you can stick to at least 3 times a week so you start to build up the habit of regular exercise.

One of the biggest challenges I found with exercise  routines I’d tried in the past was finding a routine I could be consistent with. When I’d go to the gym after work I would find other things would come up during the week, I’d be too tired or I just couldn’t face driving to the gym, the hassle of  getting changed and waiting for machines etc. That works for some people but I just found it all too easy to make excuses not to go and as a result my gym visits were really sporadic.

Working out from home really suits me as I can work out when it fits in with my other life commitments, be that first thing in the morning or alongside my daughter when she comes home from school. There’s no commute, I can wear what I like, no need to wait for machines, and I can do a routine that suits my body (and mood) without any distractions and no membership fees.

I realise that working out from home isn’t for everyone but the point is you need to find a routine that fits in with your life that you can stick to regularly, whether that;s going to the gym, doing a class, or having a personal trainer to motivate you.  I started to make real progress in changing my body once I became consistent with my workout routine. 

Challenge yourself

You don’t need to be a powerlifter but you will need to challenge your body in order to stimulate change. Get familiar with the principles of Progressive Overload to give yourself a better understanding of what your muscles need to grow and change.

• The ‘toned’ look a lot of women want is achieved through resistance training.
• You can’t spot reduce fat – if you’re specifically trying to lose menopause belly fat you need reduce your overall body fat.

• You won’t get bulky – it takes a lot of time and hard work to build muscle.

• You need to be eating properly to fuel your workout.  Base your diet around nutritious wholefoods and cut back on alcohol. Forget following advice from bloggers and influencers trying to sell you their protein shakes or supplements and read up on the basics of nutrition for yourself from well-researched credible sources. If you want to read up on the basics of good nutrition then this is a good place to start.

The post Is strength training the answer to menopause weight gain? appeared first on The Grey Area.

Damp, mould, dust and toxins within our homes can all have a negative impact on our health and that of our loved ones. But there are a number of improvements you can make within your home.

How to tell if you’ve got a mould problem in your home?

The first signs to look for are black mould spores in bathrooms or kitchens, on walls, around windows and doors. In older properties you might find these up corners of ceilings, particularly those on outside facing walls and behind furniture or curtains where there isn’t sufficient air flow. Other signs include peeling paint, condensation, warped wood, a musty/damp smell in the room or within cupboards/ drawers and clothes stored within them. The air in your rooms might also feel damp and clammy.

What humidity level should your home be?

In the UK in winter ideal humidity levels are between 30 and 50%. Anything above 70% is considered a problem and needs prompt attention!

How to check the humidity of your home

If you really want to keep an eye on the humidity of your home you might want to invest in an inexpensive humidity sensor. We’ve had good success with these ones and have invested in a few to put in different rooms around our home where we’ve noticed spots of mould or the room feels cold and damp. The devices are really simple to use, you simply put one in the room you want to check and leave it to assess the humidity levels. We found it best if you can leave it in one place for a few days so you get a better sense of how the humidity levels can change depending on how you are using the room. If it’s a bathroom (a common place for mould problems to occur) you’ll see the humidity levels sky rocket once you inject high levels of moisture through showering and bathing. You can then monitor how opening a window or using an extractor fan impacts the humidity levels. In your bedroom you’ll likely see the humidly levels rise when you’re asleep or if you dry washing in the room.

How to prevent mould in your home

Mould within your home can have a range of health implications that can vary in severity, from a stuffy nose to breathing problems, eye irritation and even a worsening of conditions such as asthmas. The presence of mould can also give your house a damp musty smell.

It’s unavoidable that we create moisture in our homes through our daily activities like cooking, showering, using products, drying clothes and breathing but there are steps you can take to reduce any negative impact.

Mould can occur due to insufficient ventilation and airflow, condensation on windows and doors, lack of heating and high levels of moisture.

Daily routine to move air around your house

One of the simplest methods of reducing moisture in your home is to increase airflow by opening the windows regularly. This is easy enough to do in the summer months when the weather is warmer, but during winter it’s even more important to exchange the air in your home.

On clear days try to open your windows as wide as possible for at least 5 minutes, ideally about 15, to let stale/ moist air out and fresh air in. If you can open as many windows around your house as possible you’ll help the air circulate around your home and get the job done quicker. In Germany the process of shock or impact ventilation is called Stosslüften (impact ventilation) and many families shock ventilate their homes twice a day during winter.

Consider a dehumidifier

If you’ve got a really severe case of mould in your home you could consider investing in a dehumidifier. A dehumidifier is an air conditioning device which reduces and maintains the level of humidity in the air, improving the air quality and health of your home. Dehumidifiers can vary a fair bit in cost and you will need to factor in the additional use of electricity to run the device. However, reducing the humidity of your home can actually mean you may need to heat your home less. In winter a lot of people also put dehumidifiers in rooms where they dry their washing so that the device can extract the moisture from the air without leaving any damp in the room.

These three dehumidifiers are some of the best performing devices currently in terms of noise, running cost and efficiency:

Meaco 12L Low Energy Dehumidifier

Newentor Dehumidifer

electriQ 12 l Portable Dehunifier

Tips on how to prevent mould in your home

• Ventilate!
• Try to avoid leaving windows open on rainy days. The humidity level outside is likely to be higher than within your home so by leaving windows open you will actually be increasing the moisture levels inside.
• Avoid drying clothes on radiators in unventilated rooms
• If you have to dry your clothes indoors, try to do it in a well ventilated room that isn’t your main living area so you aren’t breathing in damp air.
• Fit extractor fans in your bathroom and kitchen
• Try to keep the kitchen door closed when cooking and keep lids on pans when cooking rice and pasta on the hob.
• Open windows when mopping floors.

Reduce artificial chemicals in your home

Cheap candles, air fresheners and other artificially heavily fragranced household products can cause eye irritation, headaches and if you are particularly sensitive can also impact your breathing. To rid your home of smells, the best option is to open some windows and air your home but if you still want to fragrance your home without any unpleasant side effects then opt for products made from 100% pure essential oils. These products do tend to be pricier but you’re far less likely to have a negative impact on your body.

Instead of buying pricey luxury candles consider purchasing an oil burner and some essential oils. Pure essential oils cost a fraction of the price of luxury scented candles but are no less effective at creating pleasing aromas in your home. You can buy packs of assorted 100% pure essential oils and experiment creating your own scented blends.

Cut down on harmful cleaning products

Two of the best products for cleaning your home are actually more effective, less harmful for your health, more environmentally friendly and cheaper too and they are bicarbonate of soda and white distilled vinegar.

Create your own natural cleaning products

Here are a just a few of our favourites eco cleaning methods:

• Add a few sprays to a microfibre cloth to clean your windows, mirrors, your glass shower screen or glass oven doors.
• Combine vinegar with bicarb of soda to make a paste for cleaning stainless steel sinks 
• Soake tarnished tarnished stainless steel cutlery in vinegar for 30 mins and then wipe over with a microfibre cloth to remove discolouration.
• The acid in vinegar can unblock your drain
• Place a ramekin of vinegar in your dishwasher during your next cycle to leave your glassware sparkling
• Spray vinegar on the underarm of clothes and leave on for 30 mins before washing to neutralize odours

The post How to create a healthy home appeared first on The Grey Area.

Master the basics of bodyweight exercises

Probably the most daunting aspect of working out at home is finding a simple workout routine to follow. There are so many available online that you can easily feel confused about where to start. When you are first starting out a good rule of thumb is to find a simple full body routine, with basic movement patterns that you can perform 3 times a week with rest day in between. Initially you want to stick to the same routine following it consistently so you can build the habit of regular exercise and perfect your movement patterns.

If you are very new to exercise then bodyweight exercises are the best place to start as they allow you to learn basic movement patterns safely and build your confidence before moving on to add weight.

Bodyweight exercises for beginners

At first you’ll want to focus on fundamental movement patterns, like pushing, pulling, squatting and lunging, plus exercises to strengthen your core. For every article you read you’ll find someone telling you one exercise is better than another and before you know it you’re suffering from information overload and you’ve no idea where to start. Remember, at first just keep it simple. The idea is to get used to exercise and to make it a habit. There will be plenty of time to try out different exercise combinations once you’re in a proper routine. First focus on:

• Squats
• Lunges
• Press ups
• Rows
• Dips
• Planks

If you want to read up further then you’ll find a list of useful resources at the bottom of this feature.

Invest in some home gym equipment

Despite what a lot of brands will tell you, when you’re working out from home you really don’t need very much equipment in order to challenge your body. In fact, if you stick solely to bodyweight exercise progressions you can get a really good workout in and gain muscle with no equipment at all. However, working out with weights is an efficient way to progress in strength and to see changes in your physique so if you want to get started with weights you’ll need to invest in a few items to get started.

Exercise mat

First things first you’ll need to invest in a good workout mat. Non-slip yoga mats are a great option, they roll up so they can be stored out of the way, they offer a good stable surface and prevent your hands from slipping if you are doing any floor-based exercises. When selecting a mat you want to avoid anything too thick or spongy as this may unbalance you when you are working with weights.

Adjustable dumbbells for home workouts

Once you’ve gained some confidence with bodyweight exercises you can try progressing your routine by adding some weights.

There are so many different types of weights available to purchase that the choices can often seem overwhelming. If you are just starting out then a simple set of adjustable dumbbells like these will allow you to find the appropriate weight for your current strength level, as well as allowing you to increase the weight and make progress as you get stronger. Argos stock lots of well-priced options, as do Amazon and eBay.

The key thing to remember is that if you want to get stronger you’ll need to continually challenge your muscles so that they grow this is known as Progressive Overload. There are a few ways to do this but when you are first starting out the simplest is to gradually increase the weights you are lifting. You need to select a weight that allows you to perform 3 sets of 8-12 repetitions. As general rule of thumb if you can perform more than 12 repetitions then you need to select a heavier weight. If you struggle to get to 8 reps then your weight is too heavy and you need to select something lighter. It’s important to ignore anyone else’s idea of ‘heavy’ and focus on what feels challenging for you.

Top Tips for working out at home

• Start with simple bodyweight exercises
• Perform 3 sets of 8-12 repetitions
• Keep it simple and stay consistent
• Remember to always warm up or you risk injuring yourself
• Stick to same routine for the first month
• Workout 3 times a week but not on consecutive days
• Get enough sleep
• Read up on nutrition – if you aren’t eating properly then you aren’t going to be able to fuel your body effectively and if weight-loss is your goal then you diet is the first place you need tighten up.
• Remember progress takes time, take it slow and enjoy the process

The following sites provide lots of useful information for beginners:

Nerd Fitness

Women’s Health

Very Well Fit

On Instagram

@shona_vertue

@resultswithcecilia

The post How to work out at home appeared first on The Grey Area.

However, in a lot of areas the options for non-drinkers still have a way to go before this becomes the norm. So if you can’t face the thought of another glass of diet coke then here are a few alternatives for you to try – all made from options most pubs and bars stock.

Mixers are a great alcohol-free pub option

Mixers are a standard pub option and you can make a surprising amount of delicious booze-free options.

Soda water and lime

It’s an oldie but a goodie and in the heat of summer, nothing quite quenches the thirst like a tall glass of soda water and lime. Pop in a slice of lime and a straw. In most pubs it’s surprisingly affordable too.

Tonic water

Tonic water is a pub staple, and with a slice of lime it’s perfectly pleasant. However, many pubs now stock some of the fancier brands of tonic water, like Fevertree with flavors like Cucumber, clementine, and their own ginger ale.

Ginger Ale

Despite having his own champagne label, rapper 50 Cent doesn’t actually drink, opting instead for ginger ale. His reasoning is that in a champagne glass it looks like the real deal so he can support his brand without compromising his clean lifestyle. 

Orange Juice and Lemonade

A lovely pub tipple. Do bear in mind this can be a pricey option because you’ll usually get charged the full price of two separate mixers. In 2002 two pints of this in a pub can set you back £7-8.

St Clements

Orange Juice and bitter lemon

Squash

Some pubs have a selection of squash behind the bar that you can ask to be diluted with tap water or sparking. This can often be a fairly low-cost option too.

Booze-free Mocktails

If all your friends are hitting up the cocktails then you might want something a little more fancy such as:

Virgin Mary (tomato juice, worcester sauce, hot sauce, celery salt and a dash of lemon juice) 

Virgin Mojito (fresh mint, lime, soda water and sugar). Although you might be pushing your luck with the fresh mint.

Ginger Fizz

Bitter lemon, ginger beer and lemon juice

Celebrating?

Try Elderflower cordial and sparking water for a bit of fizz

Although not the most thrilling selection of options, being alcohol-free  doesn’t mean you have to avoid pubs altogether, but it might mean you need to be a bit creative with the options available. Do be warned that non-alcoholic drinks don’t tend to be a whole lot cheaper than alcohol options, particularly mocktails.

If all else fails a lot of pubs will offer tea and coffee or you can simply opt for a glass of sparkling water and a slice of lemon, safe in the knowledge you won’t be nursing a hangover the next day.

The post Alcohol-free pub options appeared first on The Grey Area.

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.