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Menopause, like any other big hormonal transition, is a time that can be very taxing on your body. During this time, your diet and lifestyle can make or break how well your body deals with big hormonal changes. It also can make a big difference in how well you age and how your body comes out of menopause, which traditionally can be a more perilous time for women health-wise because of the reduced protection from key hormones which serve to reduce major health issues. Women are therefore more vulnerable to chronic diseases and cognitive decline.

1. Eat your vitamins. Eating well not only helps you to feel better, more energised and fuller of vitality, it also helps your body to maintain immunity and good brain function for longer. Ensuring good vitamin intake on a daily basis means that your immune system is best powered to protect you from viruses, bacteria, toxins and chronic diseases (such as cancer and diabetes) (6). Although we’ve all been told that we should eat our five a day, recent research has actually suggested that eating 10 portions (a portion = a fistful) of mostly vegetables (7-8 portions) with some seasonal fruit (1-3 portions) is what really helps to prevent the more deadly chronic diseases, such as cancer and heart disease, and to keep us looking more youthful, thanks to all the antioxidants and polyphenols in plants (7). Your skin too thrives on plenty of fresh vegetables and fruit, so eating better also means looking younger for longer (which we all want of course). Because life is often busy and we don’t always manage a regular daily intake that matches what our body, skin and brain needs, as a Nutritional Therapist, I normally advise clients to supplement with both a daily multivitamin and other supplements targeted to their specific needs. For women going through menopause or perimenopause, the ideal would be to take the Women’s Essentials Duo which includes our top selling one a day multivitamin: Women’s Daily Wellbeing + Hormonal Support Supplement alongside the Women’s Menosupport + Renewal Supplement – which is full of phytoestrogens and other key vitamins to help ease peri-menopausal and menopausal symptoms and to help balance hormones. If wanting to improve skin quality as well, a Hair, Skin + Nails Supplement is ideal. But be careful as not all skin supplements are created equal. Make sure that any you choose contains skin-boosting ingredients. The Anatome one is chock full with benefits, such as collagen and hyaluronic acid. Grape seed, bioflavonoids, which help to optimise digestion and immunity, as well as other key nutrients, are also included and will show up as better-quality skin in the long-run. Looking after joints is also key during the transition and the Anatome Joint Supplement has what’s necessary to improve joint health and reduce inflammation.

• Try adding fasting to your week. While plants do a body good, calorie restriction through fasting can actually slow cognitive decline and ageing overall. Intermittent fasting has been shown to protect the body from neurodegenerative diseases and to slow down cell ageing. This could have something to do with the fact that our body when in a fasting state activates adaptive cellular stress responses and improves how the mitochondria works and how energy is utilised (8). It also helps our good gut bacteria to survive over the bad guys (more on that below). Intermittent fasting also allows our digestion to have a long rest and to rebuild and blood-sugar to even out, as opposed to when food is constantly coming in causing perpetual insulin raises to process sugar and simple carbs. Fasting does not need to be difficult or onerous. One can choose to follow the 5-2 diet, for instance, which involves eating normally 5 days a week and choosing 2 days to restrict intake to one big or two small meals (ideally within a window of 500-800 calories max for that day) which are primarily plant based and naturally low in calories. Another option is eating within a restricted eating window, such as within 12 hours or less: the aim eventually being to limit eating to within an 8-hour window, so that 16 hours of the day (including when sleeping) our body is fasting and we are not eating at all in that time (drinking calorie-free drinks such as tea and water is fine). Begin with fasting for as long as you can and reduce to one hour less each week. Avoiding snacking between meals also helps to improve blood-sugar balance and gives digestion a rest between meals. Be careful with these if low blood-sugar is an issue, however, or if on insulin injections. When in doubt, always take the advice of your doctor.

• Cut out the CRAP. To ensure good health before, during and especially after menopause, what you DON’T eat is even more important than what you do. This means cutting out food and drink that is labelled as CRAP: a great acronym that represents Carbonated beverages, Refined sugars, Artificial foods and Processed foods. These foods are filled with toxins and other ingredients which your body can’t process adequately, which raise your insulin levels unnecessarily and which lead you to gain weight and feel sluggish and tired. They can also lead to premature ageing of cells and to reduced immunity and more prevalence towards chronic diseases. CRAP feeds bad gut bacteria as well as parasites and even cancer cells. If cutting all of this out of your diet long-term feels like an impossible endeavour, start small. Perhaps do a 5-2 type week where for 5 days you eat cleanly while allowing yourself 2 days to indulge. Or if even that feels too hard, maybe allow one indulgence a day initially, moving down to one every other day, then every third day, etc. Eventually, your taste buds will change and adapt to desiring more healthy food and you’ll also notice how food better for you makes you feel better. CRAP foods also have been paralleled with low mood and poor mental health, so the less you indulge the better, especially during a big hormonal transition where mood and sleep are already so heavily affected.

• Indulge in phytoestrogens. Phytoestrogens are compounds found in certain plants the behave similarly to oestradiol (which is a type of oestrogen). The most prevalent (and most studied) type is isoflavones, which can be found in soybeans (primary source), chickpeas, alfalfa and red clover (9). Soy (and tofu, a type of soy protein) once became popular due to the strength of isoflavones and the phytoestrogenic benefits of eating this. Countries where women eat more soy have less prevalence of certain chronic diseases, obesity, diabetes and early mortality. They are also known for women suffering less during and after menopause. A daily dose of phytoestrogens can improve menopause symptoms and even bone health post-menopause. However, should trying to fit these into your diet seem like too much to ask, you can rest assured that these have now made their way into many women’s menopause blends. The Anatome Women’s Menosupport + Renewal Supplement, for instance, has a full daily serving of soy, along with other supplements to help ease the transition, such as evening primrose oil to balance hormones and B vitamins and ginseng for energy.

• Feed your gut buddies. Your gut microbiome is key to keeping you youthful, healthy and feeling good and full of vitality. Your gut bacteria balance can affect your mental health (with a poor balance potentially leading to low mood, depression and anxiety) and even determines your food cravings (the bad guys crave sugar and processed foods, while the good guys prefer high-fibre foods such as vegetables). What you eat affects which side will flourish and which side will perish. If you’ve just been through a round of antibiotics or two (or if you’ve been through many long rounds in the past), you likely killed off gut bacteria, which often allows the bad guys to settle in first. That’s when it’s especially crucial to replenish using pre and probiotics. Prebiotics include fermented and high-fibre foods while probiotics, which include most yogurts and kefirs, are best taken in through a probiotic supplement. Preferably, a good probiotic will contain billions of bacteria made up of multiple strains. The Anatome Daily Biotic + Gut Support Supplement contains 11.5 billion bacteria through 7 strains. A good probiotic will help to relieve digestive symptoms while improving immunity, mental health and the body’s ability to handle stress. Considering that menopause is a huge stressor on the body which can lead to many negative symptoms, any relief possible is a big help. There is also a large body of research that connects gut microbiome balance with cognitive health as well as to improved mood, so that the better the balance the less the chances of cognitive decline or depression (10).

Taking care of your diet during the menopause transition is incredibly important, both for how you feel during the transition and for how healthy you come out of it. While all the work you have to do, and particularly some of the food – that’s not so great for you – that you may need to sacrifice may seem somewhat daunting, consider the benefits of looking after your health: which include looking and feeling better long-term. If this all feels very confusing, I now run a clinic in Anatome once weekly focused on helping women with advice about what to expect and how to take care of themselves best before, during and after this key time.

Julia Keller bio

Dipt Naturopathy, Dipt Nutritional Therapy, Dipt Clinical Hypnotherapy

Nutritional Therapist specialising in Skin, Sleep, Stress Management, Women’s Health and optimal ageing

Julia has been working in the Wellness field since 2015, having first qualified as a Transformational and Wellness Coach and NLP Practitioner. She qualified a year later as a Stress Management Specialist and then a Clinical Hypnotherapist. While working to help clients with sleep, stress and weight issues, she began to notice that often problems with mental health manifested in physical health and soon embarked on a study of Nutrition and Naturopathy at CNM in London. Julia focused most of her clinical work and studies on skin and ageing-related disorders and soon became fascinated with how to help clients to maintain youthfulness and vitality as they age. So that their biological age was much younger than their chronological age. She decided to embark on a MSc in Personalised Nutrition at CNELM (affiliated with Middlesex University) to research the effects of gut health and inflammation on the ageing process and ageing-related disorders, among other research.

Julia believes strongly in the power of the Mind-Body-Gut connection and that all need to be in harmony with each other and their surroundings in order for the body and mind to function optimally. She is a great proponent of antiaging from the inside out and believes that many ageing-related disorders can be prevented through optimal lifestyle, nutrition, stress management and adequate sleep. With this in mind, Julia runs a clinic on Wednesdays helping clients with sleep, stress, skin, menopause transition and other issues at Anatome and is the brand wellness specialist working across the brand’s various locations. 

Julia is a truly compassionate and caring practitioner aiming to help her clients towards optimising their physical, mental and skin health.

Beauty may be more than skin deep, but it certainly starts with your skin. Your skin is what people first see and touch when greeting you, so it’s important to take care of it well to keep it healthy. This is where it shows first if your lifestyle and/or diet haven’t been great for some time. As teenagers, when hormones are raging, a poor diet/lifestyle will show up as acne and other skin conditions. As we age, this may manifest as premature wrinkles. In the summer, much more of our skin is on display, so taking care of our outside becomes that much more critical. However, our skin is actually the barometer of what’s happening underneath the surface, hence looking after your skin starts from the inside in what you eat and drink and how you live and take care of yourself in general. Below some dos and don’ts for healthy-looking summer skin that glows.

1. Eat your vitamins. Your skin speaks miles as to what your body is going through. Eating well not only helps you to feel better, more energised and fuller of vitality, it also helps your skin to stay beautiful and healthy. But the best part is that ensuring good vitamin intake on a daily basis means that your immune system is also powered best to protect you from viruses, bacteria and toxins that you may be exposed to (1). Although we’ve all been told that we should eat our five a day, recent research has actually suggested that eating 10 portions (a portion = a fistful) of mostly vegetables (7-8 portions) with some seasonal fruit (1-3 portions) is what really helps to prevent chronic diseases, such as cancer and heart disease, and to keep us looking more youthful (2). Your skin too thrives on plenty of fresh vegetables and fruit. Because life is often busy and we don’t always manage a regular daily intake that matches what our body and skin needs, as a Nutritional Therapist, I normally advise clients to supplement with both a daily multivitamin and other supplements targeted to their specific needs. For beautiful skin, you can’t beat a skin supplement. But be careful as not all skin supplements are created equal. Make sure that any you choose contains skin-boosting ingredients, such as collagen and hyaluronic acid. Grape seed, bioflavonoids, which help to optimise digestion and immunity, as well as other key nutrients, will show up as better-quality skin in the long-run.

2. Moisturise from the inside out. Every optimum function in your body relies on moisture, which comes from water. Hence, it’s no surprise that hydration shows up first on your skin. If your skin is often dry or itchy, you may want to look at how much filtered water you’re drinking daily. You may also want to consider what else you’re drinking that may be actually dehydrating you. While the optimum amount of water intake is 1.5 to 2 litres daily, you may want to opt for the higher end of that if you’re drinking many dehydrating beverages: such as coffee, alcohol or processed fizzy drinks (coke, pepsi, energy drinks…). Processed drinks – especially if filled with sugar, sweeteners or caffeine – will strip the hydration right out of you and will rear the results on your skin: showing up as dry, blotchy, sometimes itchy, broken out or wrinkly skin. If you want beautiful skin, limit coffee intake to max 2 cups daily and avoid processed fizzy drinks like the plague as they are bad for both body and skin (as well as teeth and long-term brain health). Green tea, though also a source of caffeine, is chock full of antioxidants which help to boost immunity, aid in weight loss and help your skin look more youthful (3). Herbal teas too – especially those helpful for detox, relaxation, immunity and sleep – are also good for skin health. And because they are caffeine-free, they can be counted towards your 2L/day clean liquid requirement. 

3. Stick to a copious beauty ritual morning and evening. Skin health starts from the inside but finishes on the outside. It’s important to remove all makeup nightly and to keep to a healthy skin ritual which includes cleansing with a mild cleanser, followed by toner or facial mist, then a serum and moisturiser for the day mixed with a strong SPF for summer time to avoid skin damage (and premature ageing) from the sun and a moisture mask or skin oil for the night. Ensure all products used on your skin are natural and clean: everything put on skin can eventually end up inside your system as it slips through your pores. Make sure to take care of body skin too by using a natural cleanser or soap in the shower followed by a clean moisturiser post-shower. Moisturising the body before bed with a thicker cream or oil is a great way to give your body 7-8 full hours of dedicated moisture. No matter how tired or pressed for time you are, don’t skimp on the skin routine as that sets your skin up for better ageing years to come. While using sun protection is key for preventing premature ageing, especially on your face, neck, shoulders and typical exposed areas, ensure that some skin that is exposed and less likely to burn remains sunscreen-free for at least 20 minutes a day in milder sunshine (longer for more pigmented skin) to allow for access to that ever-important vitamin D. If enough sunshine eludes you even in summer months, consider taking a vitamin D supplement, which promotes healthy immunity (as well as prevention of many chronic disorders), bone health and improved skin quality (4).

4. Moderate exercise and regular stress management does a body (and skin) good.

Exercise may sound like an unusual addition to healthy skin, but is actually unsurprising as it helps to ensure skin remains toned (even as you age) and boosts circulation. However, don’t over-exercise as that can cause skin to over-react and be careful of overdoing sports such as running, or ones prone to injury which have been shown to cause skin issues if not careful (5). Moderate exercise is best for most people. Opt for regular movement of 30-90 minutes daily with part of that targeting muscle strengthening. HIIT workouts are great when time is limited. Stress management and adequate sleep are also key for skin health. When someone is tired or stressed, that normally shows up on skin and both chronic under-sleeping (less than 7-8 hours nightly) and regular stress will show up on skin as lines and premature ageing. People who are calm and happy generally look and feel younger, age better and have better immunity and less likelihood of chronic disease, so allow time daily for meditation, yoga or some kind of stress management (6) and spend time with friends, community and loved ones whenever possible as this boosts mental health, which in turn boosts overall health and skin quality. According to copious research, the happy hormone linked to love has also been shown to improve both mental, physical and skin health (8)!

5. Cut out the skin (and body) destroyers. As your skin is a barometer of what is happening below the surface, whatever is bad for your body (and your overall health) is equally bad for your skin. That includes the obvious offenders: smoking (vaping too!) and over-indulging on drugs or alcohol (more than 1-2, max 3 units daily). It also includes not sleeping enough on a regular basis. Even one all-nighter that includes less than the suggested 7-9 hours sleep nightly can show up on your skin. Not sleeping enough on a regular basis can surface as premature age lines, dark circles and sagging skin. It also plays havoc on your memory, concentration, immunity and even weight (chronic under-sleeping can supress your ability to control appetite) (7). Processed food and fizzy drinks, all which cause damage from within, will show up both on your skin, your body and your brain health (fuzzy brain, anyone?) so try to eat as cleanly and naturally as possible. Choose food which has mostly natural ingredients or create your own if you can. If you eat out or order in, opt for as many vegetables as you can as these will help gut health, which then helps immunity, mind, body and of course skin.

Taking care of skin goes hand in hand with taking care of overall health, so anything that boosts your immunity and wellbeing will also help your skin to look better. Looking after yourself from the inside out hence helps to create that healthy glow on the outside too.

Just when you thought that the only negative of not getting enough sleep was being tired the next day and having trouble functioning at work/school, now I’m here to tell you that your sleep has a significant effect on your heart. Not only that, but your heart health also shows up in how well, or how badly, you sleep.

As the resident Sleep and Wellness Specialist at Anatome, I’ve spent quite a lot of time learning much of what there is to know about sleep, but this latest finding about the correlation between sleep and heart health is a key finding even for me. It means that those who struggle with sleep may be inadvertently damaging their heart over time. It also means that those who come to me of an elder age with sleep issues may have impending heart issues they are not yet aware of. It also is important information for those who take the importance of sleep for granted, prefering instead to burn the candle at both ends for whatever reason.

On the bright side, however, there is quite a lot that we can do to improve both sleep and heart health. The article attached here gives some ideas of how to improve HRV (heart rate variability), which is a measure of how healthy a heart is and means the variation between each heartbeat. The higher one’s HRV, the healthier the heart. A higher HRV basically means fewer heart beats in a minute, a slower pumping heart, so longer spaces between beats. When we’re relaxed or sleeping, our heart beats slower. That’s good for our heart as it has a chance to relax and has less pressure on it. Lower HRV, so when the heart is beating faster, usually happens when we’re stressed (and also when we’ve had too much caffeine). If our heart beats too fast for too long, it will eventually get tired or overwhelmed: something that happens to many as they age. Chronic stress, anxiety, too much caffeine, obesity, even over-exercising when your body isn’t ready for that level of exercise… are all ways of over-working the heart. A chronically low HRV, or a chronically fast-beating heart is also a constant inflammation on the body and can potentially be linked with blocked arteries: all of which build up over time as we age.

READ THE FULL ARTICLE

Sleep is our body’s way of resting properly, digesting all of what we’ve learned and taken in during the day and healing whatever ails us. If we constantly skimp on sleep over the years, or miss out on necessary sleep cycles by either going to bed too late (skimping on deep NREM sleep) or waking up too early (skimping on REM sleep), we may be harming more than just our brains (sleep issues linked with Alzheimers) and our immunity, we may also be harming our heart, which means cutting down on our survival. After all, how long can we really live with a heart that isn’t working?

To protect our heart, we need to improve both our sleep and our HRV. This means cutting down on that which negatively affects both — such as excess caffeine, alcohol, drugs, energy drinks… It also means doing more of that which positively affects both — such as increasing moderate exercise (try dancing or a HIIT workout), learning to relax (meditation, yoga, deep breathing regularly), drinking sufficient water (1.5-2L daily) and spending time in nature and with friends/family that make us feel good. Anything that helps us relax and feel good, helps our heart and our sleep. That’s why some experts suggest gratitude meditation or journaling so that we focus on that which makes us happy. Others suggest volunteering with the less fortunate as giving of our time can make us feel better both about ourselves and our situation and the world in general. Hot cold hydrotherapy is also an easy way to boost HRV. This can be done through sauna/steamroom followed by a cold shower or bath or through alternating hot/cold shower.

Whatever you choose, the key is to make sure to never take sleep or heart health for granted and to constantly manage stress. Need help? I’m also a Stress Management Specialist and a Clinical Hypnotherapist with years of experience helping stressed-out executives to relax and sleep better. Book a free 20 minute call with me here to find out more of how I can help you too. Trust me, your heart will thank you.

After years of working on my own, I finally made the decision that to reach the awareness I seek to make happen in the field of healthy anti-ageing, I may need to join a bigger team. In December I joined a retailer called Anatomē, which specialises in Sleep and Wellness, as their Sleep and Nutrition Specialist opening a wellness clinic for them and running some sleep and health workshops specifically for women. It’s been an exciting journey so far and the clinic is growing in popularity every month and we’re planning workshops in the future with hypnotherapy for sleep, healthy ageing workshops and a workshop for Women’s health specifically. We’re also working with a local organisation to do more workshops for corporates in the area. So all in all it’s been an exciting time.

A key benefit for those of you on my mailing list is that I can now see clients in person at one of the two retail outlets (not just online) I work in and that my clients can benefit from a special client discount in store. I’ll also be sharing here some of the newsletters I write for them highlighting some of my favourite products in the future. And any research that I do for them as well.

Basically, it’s an exciting time of growth and we flourish together. So here’s to more to come! And if you wish to book an online or in-person consultation with me, you can first book your free call with me here

“Living with a toxic neighbouring country is a lot like living with a toxic person in a small, confined space. Tension never leaves you because the feeling of not knowing how your day may proceed is nerve-wracking. You are constantly on vigil, checking news and social media platforms: facebook, instagram, telegram, personal calls, chats in the street, shop queues, bus rides, family meetings, television… Checking to make sure that as as soon as a real threat arises you will instantly know. 

The reason you need to instantly know is to be able to act – while you still can – your action becoming that last control you have of your life when the world feels so out of control. Is it time to leave? Do we pack up and uproot our family now? But where would we go? 

The war is actually not here yet, in Georgia, so no one is as supportive of us as of people who need relief and help instantly. Are we exaggerating by holding onto this fear? Should we attempt calm and rationality instead?Will it even happen at all? You can go through your day to day activities, morning breakfast, news, counting casualties, which cities have been bombed, going to work, checking the news, has there been a deal yet? Wondering will sanctions hit us now? Will we be next? What about our funds? Should we move money so that we don’t end up penniless? Will my husband be sent to war? Will I end up alone? 

Being in constant vigil is a way not to miss any pivotal information.  But it also is a route towards persistent stress. My head has been aching perpetually and I constantly wonder if I should find a way to relax instead, to manage this stress as Julia says often, deep breaths…

But this fear everyone is feeling is persistently surrounding us. We go out to protest. Stand hours in the streets with people supporting Ukraine, all shaken up by fear. Conversations circle around what our escape plans would be if war hit us next and would we be next or would there be other countries first closer to Ukraine. Whatever happens to Ukraine could happen to Georgia too, to the Baltics, to Poland… 

And what about Corona? Suddenly it has almost disappeared from news and it feels that Corona would be a nicer, simpler problem to worry about rather than war. At least you feel more in control with Corona as you can always improve your health and thereby your immunity. War is so much more difficult to control, especially when it is raged by someone as uncontrollable as Putin.

This feeling on unknown is a persistent stressor threatening to hit and devour you at any time. Isn’t it funny that now, what seemed so tremendously stressful now seems so much more familiar and controllable? 

So how to cope with so much doubt, fear, uncertainty? 
The truth is, I do not have control of any of this…. I have to trust my body to react correctly when the time comes. I have to trust my mind to react when the time comes.  Perhaps these years of global crises: Pandemic, War with Russia is teaching us that stability cannot be found externally (as Julia always says) – it is like the laws of nature: everything changes, destructs itself and yet life goes on. 

The witnessing of war from a distance, with a very high chance of being the next target, is a separate phenomenon that needs be studying. In this experience, we see the reality which is a high possibility, and combine it with our imagination – which for me is a deadly combination. By now, we know just how much our imagination and thoughts influence our lives. That is why we practice awareness, thoughtfulness, meditation, positive thinking . WE have acknowledged that change of  mind patterns influences individual’s life too. But we are yet to acknowledge just how much the negative thoughts, fears, constant news stream, images of war damage us because they trigger the most powerful tool of all – imagination.

So perhaps the answers to peace can only be found within. I continue my quest. Today yoga and meditation is on the agenda.”

Can you actually slow down ageing?

Ok it’s true, I’m kind of obsessed with both staying younger longer and with helping people to stay healthy and full of vitality for as long as they can. So it’s no surprise that I’ve decided to focus my Nutrition Masters research specifically into that area. It’s also no surprise that I’m passing much of what I learn onto you, my dear readers and loyal followers.

So if you’re even slightly concerned about how you too can stay youthful and healthy as you age, you’ll be excited to learn that I’m coming out with a video series where I’ve interviewed a vast number of other specialists in different areas of medicine and nutrition that play a part in helping you to age well.

We’ve spent quite a lot of time putting this series together and we can’t wait for you to see it! The plan is to release in time for spring/summer just as the weather gets warm and the layers of clothes come off and you want to look your best. As clearly what you need to stay healthy longer is also what will help you to GET HEALTHY NOW!

So here’s a little preview of what’s to come and what you’ll learn.

1. How to get and stay fit from the inside out.
2. What to eat for maximum health benefit.
3. What to stop eating and doing that could be ageing you.
4. How your thoughts impact your health.
5. What lifestyle secrets to adapt to keep you healthy and active longer.

It’s almost 2022 and the end of the year is off to an interesting finish. We start 2022 off in a strange state of unknown. Where last year we were mostly all surviving quarantine, this year we aren’t really sure where we stand. 

The latest covid strand, Omicron, seems to have infected a vast amount of people and politicians are bracing themselves for dire statistics which may or may not come. So far, thankfully, the results don’t seem to be too dire. Though infections are at a high, deaths are not and neither are hospitals 🏥 overflowing. Omicron so far is mostly having mild effects. So much so that the quarantine rules have even been reduced in a sense. So does that mean that soon hopefully pandemic panic will be reduced? Well, all we can do is hope and improve our health and our immunity.

And that brings me to the main crux of this newsletter. And that is the part where I empower you all to make 2022 different from the years before. As I’ve always said, I don’t believe in New Years resolutions. Rather I believe in changes that stay with you for a lifetime and commitments that actually matter enough to keep them. So don’t promise yourself to eat better and go to the gym more often, instead change your approach to your health so that you get to hold onto good health and vitality for longer. 

And don’t wait until your health is gone to finally focus on it, pay attention now while you still can. The longer you wait to really take care of yourself, the more difficult it will be to get back what you’ve let go. Trust me, I’ve seen it all the time with my elderly clients. I remember one client who thought he was living healthy when in truth he’d been sabotaging his health through his poor diet and lack of sleep for years. The only thing he’d done right was spend a lot of time exercising. However, once the poor diet and minimal sleep caught up with him, his dwindling energy and poor joint health caused by chronic inflammation caught up with him until even climbing stairs became too difficult. 

Don’t let that be you! Help your health by taking care of it fully now while you still have it. On multiple medications? Speak with your doctor about having these reviewed to make sure you’re still using meds you need and in the right doses. Starting to not feel great? It may be time to speak to an expert. You can book a free 20 minute call with me here to discuss where minor changes to diet and lifestyle can make a major difference.

Start your new year off right. New year; New you!

Being mindful of our blessings this Christmas

Ok I’m the first to admit it: 2021 has been a challenging year. Just as we thought 2020 wasn’t easy, 2021 wasn’t much better. So it’s not always easy to know where to look for what we can count as our blessings this Christmas.

But perhaps we can start with just the fact that we can celebrate with our loved ones in closer contact this time around, which is already better than last year. Perhaps somewhere in the confusion of what’s passed, what’s worked and what hasn’t and the fear/hope of what’s to come, we can find a space to be grateful for what we have right now.

Sometimes in between the fear for tomorrow and the worry about yesterday, we forget to look at the joy of today. While I’m not advocating living just for the moment without any future planning, we often miss the moment because we’re scrambling between regretting the past and planning the future. So we miss the opportunity to enjoy the today. That could be a precious moment or a wonderful adventure missed.

So let’s celebrate today just for the simple goodness of it being just before another Christmas. And even if Christmas isn’t your thing or it just makes you feel more lonely, think of it as a day off that you can relax and unwind and just enjoy calmly. And if your health isn’t one of the areas you’re grateful for right now, book a free 20 minutes call with me here and let’s get that better for the coming year and beyond.

Have a watch of the Christmas video below and follow us for more advice and tips on Facebook and Instagram at @healthyagingnutrition.

Whatever makes you feel good about yourself is good for your health.

As we get older, we sometimes worry about not looking as good as we used to or not feeling as great. All of these are sadly realities of ageing that we can’t change completely but we can have some control over. That’s why as we age taking care of ourselves with copious self-care is just so important. 

Those moments that we give to ourselves, after so many given to others, are like little presents that remind us that we are still important and loved. One of the downsides of getting older is that people around us are no longer as healthy or as present and there is often a lot of loss of loved ones. It can feel grim and sad at times and loneliness unfortunately is much more a reality the older we get. That’s why the little  gifts of self-care that we can give ourselves are so important for helping us to feel better. 

Not only does relaxing and taking care of ourselves and allowing ourselves to be taken care of, feel good and help us to look better and stay happier longer, but those moments of downtime are actually really good for our health. 

If you’re a typical parent/giver/taker carer of others, your life is filled with moments looking after those around you. This means many moments of concern for the welfare of family/friends/coworkers/clients. It also probably means stress and running around. Or if you’re now older and retired so that those moments of being with others are more seldom, you may not realise that you even deserve the self-care. But those little moments of stopping, breathing, relaxing are essential for your mental and physical well-being. They help the body to rest, digest, relax… And we need a good balance of run vs relax in our lives to age well and stay healthy. 

Taking care of you shouldn’t be a guilty pleasure, it should be a daily activity counted towards the bucket of taking care if your health. So go ahead and indulge; it’s good for you! And it’ll help you to stay happier as you age and happiness is great for your health!