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With children it can be a challenge to notice they are in distress. Younger children may not have a broad range of emotional vocabulary to explain what’s happening, and older ones may not want to talk to you as a parent. Normal teen behaviour can also mask symptoms of problems. Withdrawal from family life and staying in their room, or being sullen or angry, can be signs of teen rebellion – or signs of illness. Younger kids often present distress as regressions to earlier forms of behaviour such as being clingy or wanting to suck their thumbs again, but there are core indicators for all of us to look out for in assessing if there is a problem. But first be sure to ask yourself three questions:

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New research shows that the world is finding it harder and harder to fall asleep, with searches at its highest ever. With an 809% increase in worldwide searches for ‘how to fall asleep’ – that’s an average of 135,000 searches a month – now’s the time to think about how you can quickly drift off into a peaceful slumber. Working with Comfybedss, Sleep Doctor, Dr Deborah Lee, has the following advice.

Breathe only through one nostril

“If you lie on your side and breathe only through your left nostril, it may help you drift off a little bit faster. By covering your right nostril with your finger, this could help lower your blood pressure. This then calms your body ready for bedtime. It should start making you feel a bit dozier.”

Tell yourself to stay awake

“This is reverse psychology at its finest. By telling yourself to sleep constantly, it’ll drive stress and anger around the fact that you’re not falling asleep. However, by doing the complete opposite, and telling yourself to stay awake, it’ll help you drift off a bit quicker. Just keep repeating the phrase in your head ‘do not fall asleep’. Eventually, your eye muscles will tire out, and you’ll be asleep before you know it!”

Tense your toes

“Another weird one, but something I’ve recommended to clients, is tensing their toes for 10 seconds. Tense, and then relax your toes for another 10 seconds. Keep doing this until you start to feel tired. This will help you draw tension away from the rest of the body.”

The 4-7-8 breathing method

“Put your teeth to the roof of your mouth and exhale out of your mouth. You might find a weird noise comes out, but it’s part of the process. Once you’ve done this, close your mouth and inhale through your nose for four seconds. Then, hold your breath for seven seconds. Once you’ve gotten the four and seven out of the way, we’re onto eight. Exhale through your mouth for eight seconds and keep repeating this until you’re fast asleep.”

Take yourself through your day

“Take yourself through the day, but not just in any order – in reverse! Keep it detailed, reminding yourself what you had for breakfast, lunch and dinner, what you did at work, and what music you listened to on your commute. Start from what you watched on TV before bed, and go back through the day, taking yourself right back to when you first woke up. This will keep your mind occupied, not letting you think of something that might be the reason that you’re keeping up.”

And off to the land of Nod you go…

The post The weird ways to help you fall asleep – fast appeared first on Checklists.

Journalling – the act of writing down our thoughts – is a therapeutic activity we could all benefit from. Whether you record your day in your diary. Perhaps brain dump everything you’re thinking of. You can also zone into a stream of consciousness with morning pages. Why? Because the positives are well-documented. 

And it doesn’t have to be difficult or a big thing. It can be as easy as jotting down what’s in your head whenever you feel the need. Keep a notebook specifically for your writing. Or instead use separate sheets of paper to record your thoughts. You can even burn or shred them afterwards if you’re concerned about somebody else reading them.Type into your phone or laptop if you prefer.It’s the process that matters.

Different forms of journalling

Many of us will remember keeping a diary when growing up. We may well still do so. The act of writing down what’s happened during any given day is an ideal way to record your life over the years. I know when I re-read old diaries I’m immediately transported back to the past. With all of the same feelings conjuring up special and emotional moments. From recording my first kiss at 16 with the boy I’d had a crush on for months, through my time as a mother’s help in Italy after my A levels, to being pregnant with my beloved daughter. All the important times of my life are there to relive whenever I want to. And that’s both good and bad.

Morning pages

Keeping a daily diary can become a chore, however – and that’s a surefire way to drop the writing habit. One alternative is morning pages. Developed by creativity guru and author, Julia Cameron, in her book, The Artist’s Way, this entails writing three pages in longhand about anything or nothing every morning when you first get out of bed. Before you’ve had time to start censoring and structuring your thoughts. Just start writing and let your pen be guided by whatever comes into your head, following whatever tangent arises. Do not read as you go and do not correct your writing. It is whatever spills from your brain through your fingers and on to the page. This is a great way to start the day, as you end the session with a clear focus to carry forward into your morning. That’s because all thoughts from your head are now out there on the paper.

Practising gratitude

Researchers have shown that appreciating what we have makes us happier. In the study The effects of gratitude interventions: a systematic review and meta-analysis, they found “patients who underwent gratitude interventions experienced greater feelings of gratitude, better mental health, and fewer symptoms of anxiety and depression. Moreover, they experienced other benefits such as a more positive mood and emotions”. A gratitude journal is one way to do this. At the end of every day write down five things you are grateful for. If you don’t want to keep a written journal, then keep a mental version, again thinking of five things that happened during the day you’re grateful for. “When expressing gratitude, people avoid pessimism, unhappiness, complaints of malaise and pain, toxic emotions such as anger, hurt, and fear, feelings of loneliness, isolation, and lack of engagement,” said the researchers. “A grateful individual focuses on positive practices of solidarity and attention to others, and gains a sense of well-being in return.”

Just start simple

Journalling doesn’t have to be complicated and there’s no need to overthink it. “One of the most effective ways to begin is by setting a very low threshold. This might be writing for just a few minutes a day or responding to a simple prompt such as ‘What stood out to me today’,” says Christine Schneider, clinical psychologist and psychotherapist at Cambridge Therapy Centre. “Some people find it helpful to anchor journalling to an existing habit, such as doing it alongside a morning coffee or before going to bed. You could also keep your journal on your pillow so it acts as a reminder before you go to bed. The key here is consistency rather than volume.”

The benefits of journalling

It’s a form of self-care that brings clarity and calm. If you have trouble disentangling thoughts, emotions and interpretations of events, it can add logic and awareness. It helps you understand what’s happening and situations you’ve found yourself in. “Journalling supports self-care because it enables you to write down your thoughts and feelings,” explains psychologist Najma Zaman. “Sometimes people need to get things out of their heads, and writing them down is a great way to do this. It can also help to see things more objectively, which can be beneficial. People can find that as they’re writing, more emotions and thoughts come out which they were not previously aware of. There can be a flow once someone starts writing. Journalling can help alleviate feelings of overwhelm, help one de-stress and generally help a person to slow down. “It can improve sleep because it acts as a wind-down routine that offloads unfinished thoughts before bed.”

Overall, journalling brings many benefits. And if writing’s not your vibe, don’t worry, you can still savour the emotional advantages. Simply use the voice app on your phone to record your thoughts and feelings. Writing isn’t for everyone, but the positives of journalling can be.

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If you’re a runner, there’s one thing you’ll of course want to avoid: pain and injuries. According to Deep Heat and Deep Freeze, these injuries are felt all over, with 28% dealing with foot and ankle injuries, 27% experiencing knee injuries, and 24% suffering from a leg injury. “Running is no easy feat and tackling such a long distance if you think you can will really take its toll on your body,” says Physiotherapist, Pilates, and Musculoskeletal specialist Clara Kervyn. “During long-distance running, muscles and joints are under a repetitive load for long periods of time. As muscles become tired, they absorb shock less effectively, which increases stress on joints and tendons. This leads to the aches, stiffness and tight muscles that many runners feel during or after a long run.” Then there’s the training itself, with fatigue (41%), muscle strain (36%), and sore feet (29%) the main issues.

Want to know how you can run injury-free – regardless of whether it’s just a couple of miles or a full blown marathon? Here are some dos and don’t to consider.

DO make sure your training plan allows time for recovery

It’s on rest and recovery days where your body actually adapts to your training, making you fitter and quicker. “When you run or train hard you create small amounts of muscle damage and fatigue,” explains Personal Trainer Elyn Marwick. “Rest days allow tissues to repair and grow stronger. Without them, the risk of overuse injuries and persistent soreness increases hugely.”

DON’T run every day

Although you’re training for a race, running every day is usually best avoided. “Mixing in rest days or lower-impact activities such as Pilates and stretching, gives your muscles, tendons and joints time to recover from repetitive impact. This helps prevent overuse injuries and keeps your training sustainable over the long term,” says Clara.

DO strength train

Incorporating resistance-based training into your trialing routine is one of the best ways to protect your body from the impact of running. “Building strength in the glutes, core and legs improves stability and reduces the strain on joints such as the knees and ankles,” says Physiotherapist Sammy Margo. “Stronger muscles also absorb impact better, so this can lower the risk of injury during longer runs.”

DON’T wear the wrong trainers

The right running shoe can make a huge difference to your comfort and injury risk. “Everyone’s foot shape, gait and biomechanics are slightly different,” says Sammy. “So, shoes that suit one runner might not suit another. It’s best to invest in properly fitted trainers. Do this by visiting a specialist trainer shoe as they can assess your feet and running style.”

DO give yourself a taper period before the race

It’s best not to run right up until race day. Instead, allow time for a taper.  “This is the period in the final week or two before a race when runners gradually reduce their training volume to allow the body to fully recover,” explains Sammy. “You want to arrive at the start line feeling rested, with muscles repaired and energy stores topped up, while still maintaining your fitness.”

DON’T run on injury

Pain is often the body’s way of signalling that something needs attention. “Continuing to run through an injury often turns a small problem into a more serious one,” says Elyn. “In fact, 51% of Brits say that not taking enough time has made an injury worse. Take time to rest and address the issue early on, as this can prevent longer setbacks later. If needs be, book in to see a physio who can offer more assistance.”

The post Runner? Here are some tips to avoid exercise-related injuries appeared first on Checklists.

Ever wondered how some women manage to remain fresh-faced during a gruelling exercise class, while the rest of us descend into a panting, sweaty mess? You are not alone – but the Queen of the ‘freshies’ must be Hannah Frankson. “When it comes to beauty products, I admit that I can easily get caught up in the noise of something new or the latest trend – but in the end, I always seem to find myself going back to the same products I know and love. I roll my eyes at myself as when it comes to skin, hair and make-up, as it’s usually better to keep it simple.”

Want to know what Hannah’s flawless formula is? Forget pricey wonder creams and 100-step regimes, as it turns out that this exercise queen can be thrifty, too. “I exercise indoors a lot and sweat a fair bit, so this changes the price point at which I buy products. I don’t want to wear an expensive cream or SPF if I know that two or three hours later, I’ll have to reapply. Saying that, I always keep a good cleanser and toner to hand at work, as sometimes I sweat wearing make-up and want to ensure it doesn’t sit on my skin.”

A good bra is non-negotiable

“A secure bra is a tool of my trade and the Lululemon Longline Energy Sports Bra (from £24) is my favourite all-rounder. It’s great when it comes to fitness, as I can lift, run and cycle in it. It’s also ideal when I want to do a yoga or pilates class, as it’s lovely and comfortable to move around in.”

Good hair needs good moisture

“No matter how many products I try, for the past 10 years, I have always gone back to Morroccanoil Intense Curl Cream (£29). It really helps to define my curls, keeps them hydrated without the frizz, and ensures my hair looks shiny and healthy.”

My mascara must stay put

“A colleague told me about Hourglass Cosmetics Unlocked Instant Extensions Mascara (from £18), and now I understand why! It doesn’t move during a Peloton class – even the extremely sweaty ones – and is easy to apply and remove. It makes my lashes look darker and longer instantly, too.”

My lips are low-key

“I don’t stick to a colour, but Nars Powermatte High Intensity Lip Pencils (£26.50) are my go-to for teaching classes. They stay on perfectly but don’t leave my lips feeling dry, like lots of long-lasting lip colours do. I forget I’m wearing anything on my lips most times and I never need to touch up.” 

Take pleasure in the little moments

“For me, L’Occitane Almond Shower Oil (£43) turns a regular shower after exercising into a moment of bliss. I love using the oil myself, but I also like to give as a gift because it turns a boring experience into a whole luxury spa moment, which I feel everyone deserves! It smells incredible, too.”

I’m faithful to my fragrance

“My long-term signature scent is Creed Aventus For Her (£275). I like to wear scents that are different from other people and this delivers on every level. It’s fresh and fruity but strong and long lasting – which is perfect to see me through the day”.

I keep skincare simple

“I’ve dabbled with lots of lotions and potions, but one product I have repeatedly bought is Tatcha The Dewy Skin Cream (from £26). It’s hydrating and makes my skin look exactly how I want: dewy and really plump after every use. It’s a staple for me whatever the season.”

Hannah Frankson can be found on Instagram at @hannahfrankson and @thefunclubhf.

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Let’s face it: everything feels better when the sun’s shining. It’s easier to have a skip in your step when you’re not trudging through rain or snow. And being able to do away with multiple clothing layers helps too. We literally are lighter! So if the new season has yet to lift your spirits, here’s our top tips for shrugging off the gloom and lightening your mood.

Get out in nature

Go for a walk in the countryside, breathe in the open air, and just feel winter lift off you. Notice the little things, such as birds singing, flowers coming to life, and buds appearing on the trees. It’s a life-affirming experience to make you feel better. What’s more, exercise gets those feel-good endorphins flowing, so it’s a win-win.

Hug a tree

Yes, literally. Forest bathing or shinrin yoku originated in Japan, and has been shown to be beneficial for mental health. Find a tree you feel a connection with and wrap your arms around it. Notice how you feel – it could be calm, soothing and even quite tearful. Sit down if possible, resting your back against the tree and soak up the stillness. Forestry England has lots of tips for getting the most from your forest bathing here.

Be in the moment

Let worries go. The past has gone and can’t be changed. The future hasn’t happened yet – so why worry in advance? Practise mindfulness, which is living and noticing the now. When you focus on what’s happening you appreciate the moment: the beauty around you, and the specialness of time without it passing you by. 

Breathe deeply

When we’re upset or tense, our breath can become shallower, but by changing the way we breathe, we can change our emotional state. “When stressed or anxious, our pattern of breathing is from the chest – quick and shallow,” says yoga teacher Libby Stevenson. “Try belly breathing, which makes the exhale slow and extended. It slows the heart rate and lowers blood pressure, creating a sense of calm.”

Human connection

Family, friends, and other people in general can bring a real buzz to life. We’re made for connection and relationships – they’re fundamental human needs and contribute to our overall physical health and emotional wellbeing. For those working from home it can be more of an effort to make this happen, but whether it’s over the phone or IRL, sharing news with besties is a surefire way to happiness. 

Happiness tonic

Know that saying – laughter is the best medicine? Well in fact, there’s a lot of truth in it. Studies have shown laughing reduces cortisol levels – the body’s stress hormone – and causes it to release feel-good endorphins instead. It also boosts oxygen flow and your immune system, as well as being beneficial to mental health. So what are you waiting for?

Food for thought

Is your food more chips and cake than whole foods? Switching up your diet to include fresh fruit and veg will provide vitamins, minerals, and fibre, to support emotional and physical health. Vitamins vital to good mood and energy include B vitamins (such as B6 and B12), vitamin C, iron, vitamin D, and magnesium. Cooking from scratch rather than relying on junk will help no end, as will cutting down on alcohol, which is a depressant and can worsen anxiety.

Supplements for health

In an ideal world we’d receive all the nutrients we need from what we eat. However, intensive farming, long journeys from harvest to table for imported produce, and an increased consumption of processed foods, have reduced vitamin and mineral levels in our diet. Supplements can boost these, improving emotional and physical health. Consider a daily multi vitamin and mineral, or individual nutrients – but check with your GP first, as some can interfere with prescription medication.

Sweet dreams

Lack of sleep is guaranteed to put you in a bad mood, so as March is Sleep Awareness Month, what better time to switch up your nighttime routine for more shut-eye! The NHS recommends seven to nine hours sleep per night for adults, and nine to 13 hours for children (up to 17 hours for babies and toddlers). If you’re coasting by on less, this could be why you’re feeling flat or even downright grumpy. Increasing your ZZZs, therefore, could also increase your joy.

Practise gratitude

Being thankful is another way guaranteed to lift your spirits, whether that’s appreciating friends and family, birds singing, or even a good cup of tea. Try keeping a gratitude journal – at the end of each day, jot down three things you’re thankful for. Studies show focusing on the positive in this way is good for contentment and improved emotional health. Plus it’s easy to do, takes minutes, and costs nothing.

After more wellbeing advice? Here’s advice from the experts on why should take a digital detox, easy ways to get your hormones in check, and the best tips for upping your workouts.

The post Turn (forward) time: how to enjoy the lighter months ahead appeared first on Checklists.

Despite the rise of ‘digital detox’ culture and growing conversations around switching off, nearly two-thirds of us have never taken a break from the internet. What’s more, over a third (34%) say they wouldn’t want to, says research from the Global Day of Unplugging (last on 6-7 March).

In fact, only 37% of Brits say they’ve ever taken a digital detox. Just 16% do so regularly, showing that switching off is still the exception rather than the norm. Fear of being offline explains why a true detox is out of reach for many. Almost half say they would struggle to go without internet access beyond 12 hours. And only 12% of 18 to 24-year-olds think they could cope for a full week. What does this mean? A reliance that’s reshaping expectations around connectivity.

Gen Z most online, but also most self-aware

Younger generations are both more digitally immersed and more honest about it. Around three in five Gen Z (59%) and Millennials (63%) say they spend more time online than offline. That’s compared to just a third (33%) of Baby Boomers. Gen Z are also the most likely to admit they waste a lot of time online. Thirty two per cent spend excessive time scrolling social media, versus 16% of Baby Boomers. At the same time, 55% of Gen Z say they have taken a digital detox, compared to just 20% of Baby Boomers. This suggests younger people may be more conscious of their online habits – even if full disconnection remains difficult.

Always connected, but not universally overwhelmed

Despite concerns around constant connectivity, the relationship with the internet is not viewed as wholly negative. Just over one in five Brits (22%) say they never feel overwhelmed by being constantly connected or online, while others describe a more balanced or pragmatic relationship. When asked which statements best describe their internet use today, respondents confirmed it has made daily life admin easier (31%), that they couldn’t live without it (30%), or that they have a healthy balance with use (30%). These stats reflect a nation that relies on being online, even if it occasionally feels conflicted about how connected it has become.

Stephen Warburton from Zen Internet, which commissioned the survey, said: “There’s a lot of talk about digital detoxing, and taking time to switch off can be important for wellbeing. But for most people the internet now plays a central role in everyday life. The findings show that while many recognise the need for balance, switching off entirely isn’t always practical in a world that’s increasingly built around being online. As reliance deepens, expectations around reliability and resilience are rising too.”

What are the benefits of a digital detox?

Here’s our round-up of what you could expect if you put those devices down:

It could improve your mental health and wellbeing
Studies have shown a one week social media detox intervention significantly reduced symptoms of anxiety by 16.1%. In another study, 41% reported significant mood improvements, with decreased feelings of FOMO and increased life satisfaction.

It could have physical benefits
Research revealed prolonged screen time is linked to weight gain and the development of obesity in children. However, recent changes have seen young people want to be more physically active – only 26% sampled said they’d want to be on a screen over taking part in physical activity. 

It can help you sleep
Exposure to blue light from screens disrupts sleep cycles .How? It’s been proven to suppress the body’s release of melatonin, a hormone that makes us feel drowsy. While this promotes wakefulness during the day, it becomes unhelpful at night when we are trying to sleep.

It can affect how you think

Studies have shown that interruptions from phones can lower productivity by up to 40%, with increased error rates, and an altered brain function when we’re forced into constant task switching. It can even reverse 10 years of brain ageing if leaving devices alone for as little as two weeks.

What are the best ways to have a digital detox?

Start slow – a mini detox such as not grabbing your phone the moment you wake up, or the same when you go to bed. Try reading a book instead – they’re quite good, you know!

Tell friends and family – they may expect you to reply to a WhatsApp or text quickly. Remind them you’re taking a break and will get in touch at certain times of the day instead.

Keep your phone out of the bedroom – we managed fine with a simple alarm clock once! Don’t put it on the dining room table, either, as our recent feature reveals why.

Switch off after work – even when emails are waiting to be read and actioned. Disable notifications – they’ll still be waiting for you the next working day.

The post Ever taken a digital detox? Here’s why you should appeared first on Checklists.

This article contains sensitive content surrounding illness and mortality, as well as an image which some readers may find triggering or distressing.

Meningitis. Heard of it, right? Encephalitis? Nope? Neither’s 77% of the world, says Encephalitis International. Neither had I. Until I woke up in hospital after 15 days on life support.

What is encephalitis? While meningitis is an inflammation of the protective membranes surrounding the brain, encephalitis is an inflammation of the brain itself. It’s caused either by an infection, or through the immune system attacking it in error. In the UK each year there are up to 6,000 cases, with a mortality rate up to 40%. Death is usually caused by severe brain swelling, resulting in pressure on the brainstem. That’s the part that controls breathing and circulation – with it then ceasing to function. Cheery stuff, no? But it’s the stuff you need to know about. And I’m determined each year – as I have in magazines and on TV – to share my experience to help people know the early signs and how things can progress so quickly.

What are the symptoms? It depends on the type. It’s usually a flu-like illness or headache and high temperature. Then there’s uncharacteristic behaviour, seizures, and loss of consciousness. But symptoms alone are not enough of a diagnosis. Hospitals perform a variety of tests, such as brain scans, a spinal tap and EEG monitoring. Now, let’s talk about me, shall we?

I was all fine and dandy one minute back in June 2021 – then not so great the next. I caught a cold and kept complaining how tired I was. I’d sleep for hours. My husband, Scott – thinking I was in the midst of a nasty cold – packed me off to bed one night when I couldn’t even keep my eyes open to eat a bowl of soup. I fell asleep, and didn’t wake up.

Panic set in the next morning when Scott couldn’t rouse me. An ambulance was called, with my dad scooping my boys off to my parents. By this time I was semi awake, with our security cameras catching me stumbling into the back of the ambulance. When we arrived at our local hospital I sat in the A&E waiting room next to Scott, who’d arrived separately due to Covid restrictions. I then started having seizures, rendering me unconscious to the point I was put on a ventilator. The doctors no longer knew what to do, so I was transferred to The Royal London Hospital for specialist help. It was there that my diagnosis was confirmed. With my parents and Scott being told I may never wake again.

Obviously I did – how else would I tell this tale? – after 15 nights on life support. And while my family breathed a sigh of relief that I was conscious, it was clear things weren’t right. “How are the cats?” I asked. They’d passed away a few years earlier. “When can I speak to Auntie Karen and Uncle Peter?” My uncle died of a heart attack 10 years before. Encephalitis had damaged the part of my brain that ‘stored’ memories. There was little hope of it returning (very much the case). I have no recollection of getting married, giving birth to my sons, 9/11 – everything from the last 25 years.

My family were also alarmed with the way I acted. “There’s flies in my ears and wasps in the ceiling,” I said to Scott one night. Another time he listened as I told him my father-in-law was sitting next to me laughing. He was at home 40 miles away. My mum brought in a picture of my boys, and the doctors kept asking what their names were and where they lived. I refused, because I was adamant they were going to be kidnapped at any moment. One thing I do recall is a nurse trying to give me my medication. Refusing, I spat in her face: I’ll never forget the look in her eyes. I was experiencing a type of Intensive Care Delirium – confusion, hallucinations, paranoia, and agitation, which eventually resided. And, after a further three weeks in hospital, I was well enough to be discharged.

That’s the end of my story, surely? Nope. I’m now short-tempered. I’m now epileptic due to the seizures so can’t drive. I scream when my phone rings. No one can go near my right ankle as for no reason whatsoever it’s agonising to touch. I’ll often look in the mirror and see a woman with a bright red nose staring back – another attractive side effect, which my boys now refer to ‘Mum having a Rudolph moment’. Last year I had to stay at The Royal London for a week of brain monitoring. Not stylish, as you see below. I’m back this month for another week to see whether different meds could manage my seizures entirely. That means I could get my driving licence back. The question is, will I need lessons? I reckon so, especially when I recently told my husband at a roundabout to give way to the left. Oops.

I’m aware I’m making this sound light-hearted, but of course a brain injury isn’t. I’m one of the lucky ones. But it would be lovely to hop in the car to see friends. To not to have to write notes so I don’t forget what I’m doing. I’d like to open a web browser and not forget why I’ve opened it. And for Scott to not have to repeat the same answer I’d asked him about yesterday. Or the day before – and the day before that. I might look the same on the outside, but what people need to be aware of is that those who’ve suffered a brain injury are very much not the same on the inside. Because even though I’m trying to make it sound like a laughing matter, living with a brain injury is no laughing matter.

The information I am sharing is regarding my own experience with a brain injury. Specific, professional, or medical advice should always be sought from qualified specialists.

If you know someone who has recently sustained a brain injury, who is living with the long-term effects, or is experiencing grief following a brain injury click here to see the support available. For further emotional support call Samaritans free, day or night, on 116 123.

The post Opinion: Editor Claire on living with her brain injury appeared first on Checklists.

Don’t work out fasted or on caffeine alone

Avoid heading into a workout on an empty stomach or fueled only by stimulants like coffee. This can spike cortisol and trigger a stress response — something we want to avoid if you suffer from smiting such as PCOS.

Have a carb-based snack 30–60 mins before

While balanced snacks are ideal most of the time, before a workout, a quick-release carb (like a banana or oatcake) can give you the energy you need to perform without stressing your body.

Eat a balanced meal with protein after your workout

Within an hour, aim for a meal that includes protein ad slow-releasing carbs. This combination supports muscle recovery and keeps blood-sugar stable. Think: grilled salmon, quinoa, and greens.

Skip ultra-processed protein shakes and bars

Many commercial options are loaded with sweeteners, fillers, emulsifiers, and other ultra-processed ingredients, which can negatively impact gut and hormone health. Opt for more natural options like pea or hemp seed protein instead.

Support recovery with magnesium-rich foods

Magnesium supports energy production and eases sore muscles. Add more spinach, quinoa, almonds, black beans, and avocado. And yes, a little dark chocolate!

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