Easy Ideas for Everyday Activity
If you’ve not exercised for a while, or if it’s not really ever been on your agenda, starting movement can be a daunting task. Firstly, if you have any health conditions or physical issues, or you just haven’t moved for a long time, check with your GP or healthcare provider that it’s ok to start a new movement programme.
Once that’s checked off, start slowly. Adding in just one exercise session per week and doing it consistently is much more beneficial than trying to exercise every day and only managing it for a week. Start slowly, build the habit, and then layer on more types of movement.
Additionally, if this is new to you, try out a variety of different activities. You might love the sounds of nature whizzing around on your bike in the countryside, or you may prefer pounding techno in a spin studio. The main thing is to find out what floats your boat.
Here are some simple ideas of how to incorporate movement easily into your day:
Incorporating stretching exercises into your daily routine can help improve flexibility and reduce muscle stiffness caused by prolonged sitting. Check out examples on YouTube or Google a local class.
Taking short breaks to stand up and walk around can help increase blood flow and reduce the negative effects of prolonged sitting on the body. Set an alarm on your phone to remind you to get up and move around, or if you have a smart watch enable the notification.
Incorporating strength training exercises, such as bodyweight exercises or light resistance training, can help counteract the muscle weakness and imbalances that can result from prolonged sitting. Here it might be worth investing in some expertise – online programmes such as with Caroline Girvan or Joe Wicks are available, or see if there are local classes or PTs you can work with.
Practicing yoga or Pilates can help improve posture, strengthen core muscles, and increase flexibility, all of which can help counteract the negative effects of sitting for long periods. There are heaps of online programmes, Yoga with Adriene being one of my faves. Or look online for local teachers and classes.
Incorporating cardiovascular exercise, such as walking, running, cycling, or swimming, into your routine can help improve circulation, increase energy levels, and reduce the risk of chronic diseases associated with prolonged sitting. What did you love as a child? Were you always out on your bike, or a familiar figure at the local pool. Tap into that. It’ll feel hard at first, but you’ll get into the swing of it.
This may sound silly, but simple exercises that can be done at your desk, such as seated leg lifts, shoulder rolls, and desk stretches, can help reduce muscle tension and improve circulation while at work. This can be especially helpful if you really can’t get away.
Start small but be consistent. And before you know it, exercise will be part of your life!
Disclaimer: The information provided by the health and wellness coach is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always consult your doctor or other healthcare provider before changing your diet or starting an exercise programme.
Are You Spending Too Much Time Sitting Down?
In today's modern society, sedentary lifestyles have become increasingly common, largely due to the types of jobs we do and the advancements in tech. Many people spend most of their day sitting at a desk, in front of a computer screen, or in a vehicle. But research has shown that prolonged sitting can have detrimental effects on overall health and can contribute to the development of chronic health conditions.
Researchers analysed 13 publications, which included more than one million people, and found that sitting for more than eight hours without any physical activity is associated with a mortality risk comparable to that caused by obesity and smoking.
But how can sitting do this to us?
Physical effects
Sitting for extended periods of time can lead to poor posture, which can result in muscle imbalances, tightness, and pain, particularly in the back, neck, and shoulders. Over time, this can lead to the development of chronic musculoskeletal conditions such as back pain, neck pain, and even spinal disc compression. Plus, sitting for long periods of time can also contribute to the weakening of muscles in the core, hips, and legs, which are essential for maintaining proper posture and supporting the spine. We all feel this – if you’ve been trapped at your desk for an hour long meeting, it can take a few moments for you to unfurl yourself as you stand up. And don’t talk to me about the accompanying noises… So, all in all, not what we were designed to do – and therefore not great for our physical wellbeing.
As well as musculoskeletal issues, prolonged sitting has been linked to an increased risk of developing heart disease. Research has shown that individuals who sit for long periods of time have a higher chance of high blood pressure, high cholesterol levels, and an increased risk of heart disease overall. This is partly due to the fact that sitting for that long can lead to a decrease in circulation and blood flow, and an increase in inflammation within the body. These factors can contribute to the development of atherosclerosis, or the hardening of the arteries, which is a key risk factor for heart disease.
And it’s not just heart disease - an increased risk of developing metabolic conditions such as obesity and type 2 diabetes has also been connected with sitting around for long periods. It can cause metabolism to slow down, muscle activity is decreased, and blood sugar levels can become elevated. Over time, this can lead to insulin resistance, a key characteristic of type 2 diabetes. Additionally, research shows that people who sit for prolonged periods of time are also more likely to engage in mindless eating habits, consume unhealthy foods, and have an overall higher energy intake, which can contribute to weight gain and obesity.
Mental health effects
It doesn’t end there. While we can understand that lack of movement can have a profound effect on our physical wellbeing, did you know that it can also have negative effects on mental health and overall well-being. Research has shown that people who sit for long periods of time are more likely to experience feelings of anxiety, depression, and stress.
This could be due to a combination of physical factors, such as poor posture and musculoskeletal pain, and psychological factors, such as decreased social interaction and isolation. Additionally, sitting for long periods of time can also lead to decreased cognitive function and memory retention.
The impact of prolonged sitting on overall health is substantial. Negative effects on musculoskeletal health, cardiovascular health, metabolic health, and mental health cannot be ignored. So, it’s important for all of us to be aware of our sitting habits and try to incorporate more movement and physical activity into our daily routines.
How movement can positively impact the negative effects of prolonged sitting
Thankfully the analysis which compared sedentary living to smoking also noted that moderate-intensity physical activity for 60 to 75 minutes a day can mitigate the negative health effects of prolonged sitting.
Here’s how:
Movement helps improve circulation, which can counteract the negative effects of prolonged sitting on heart health and blood pressure.
Sitting for long periods can lead to poor posture and muscle imbalances. Incorporating movement throughout the day can help stretch and strengthen muscles, improving overall posture
Sitting for long periods can contribute to back, neck, and joint pain. Moving regularly can help alleviate stiffness and tension in these areas.
Sitting for extended periods can slow down metabolic rate. Adding movement breaks throughout the day can help increase calorie burn and maintain a healthy metabolism.
Physical activity can have a positive impact on cognitive function and mental well-being. Incorporating movement throughout the day can help improve focus, productivity, and overall mood.
Movement boosts circulation and oxygen flow, promoting vitality and reducing feelings of fatigue associated with prolonged sitting.
Regular movement is essential for maintaining a healthy weight, reducing the risk of chronic diseases like diabetes, cardiovascular disease, and certain types of cancer that can be exacerbated by prolonged sitting.
So, what are you going to add into your day?
Disclaimer: The information provided by the health and wellness coach is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always consult your doctor or other healthcare provider before changing your diet or starting an exercise programme.
Good health begins as a thought
Achieving long-term health and energy is a balancing act. Quite simply, what you put into your mind may have as much of an impact as the food and supplements you feed your body.
Many studies have been conducted on the mind-body connection. What we know for sure is that a positive attitude works – when we remember to nurture it.
Wholesome food, avoiding sugar and toxins are obvious tools for great health but how should you deal with the consequences of negative thinking and stress?
Experts rate exercise, sufficient sleep, controlling negative thoughts and building a strong social support as some of the best ways to decrease stress and boost immunity – so paying attention to your feelings and needs is as vital as drinking enough water and avoiding junk food.
Winning ways to promote good mind-body health:
1. EXERCISE
The release of endorphins during exercise promotes a sense of wellbeing, which has the added benefit of boosting your immune system.
During exercise, the lymphatic system – a network of tissues and organs that helps your body to eliminate toxins and waste – is mobilised. Its main role is to transport lymph fluid, which contains infection-fighting white blood cells. Unlike the blood, which is transported by the heart, lymph fluid only moves if you do.
A recent study from a North Carolina university showed that people who exercised for five or more days weekly experienced 43% fewer days of upper respiratory infections.
Walking, running or any other muscle-moving activity also dramatically reduces stress by ‘working off steam’ when you are upset or angry. With the release of endorphins, your body receives a natural mood boost, resulting in reduced stress levels, which in turn puts less pressure on your immune system.
2. GET ENOUGH SLEEP
According to an American Psychological Association study, stress is what keeps more than 40% of adults awake at night.
To aim for the recommended eight hours of sleep per night, avoid caffeine, digital screens and try to turn in at the same time each evening.
3. FOCUS ON SELF-CARE
Make an effort to do something nice for yourself every day. Neglecting your own needs adds unnecessary stress to the system, resulting in increased vulnerability to illness.
Women, in particular, tend to put their own needs last, especially if they’re caring for children and/or elderly parents. If you battle with guilt when you take an hour off to read, go for a manicure or have a coffee with a friend, remind yourself that if your bucket is empty, you’ll have nothing left to give anyone else. Simple, but effective.
4. MINDFULNESS
You cut in half the chances of catching a cold by meditating. A University of Wisconsin study showed that people who practised mindfulness – a type of meditation or mental state achieved by focusing your awareness on the present moment, while accepting feelings, thoughts and bodily sensations – noted 13 fewer illnesses and took 51 fewer sick days.
Researchers concluded that this reduced the physical effects of stress, which is known to weaken the immune system.
5 IT TAKES A VILLAGE…
Building strong social connections has proven psychological and physiological benefits. Whether you are an introvert or extrovert, having a ‘support group’ – no matter how big or small – boosts immunity by creating ‘stress buffers’.
Being able to share stress or concerns with close family or friends provides an opportunity for outside support and advice, which alleviates a sense of being alone in your situation.
“When we get too caught up in the busyness of the world, we lose connection with one another – and ourselves.” – Jack Kornfield, American author and Buddhist mindfulness pioneer.
If stress is something that you feel is affecting your health, why not book in a free call with me to see how we can get you feeling better. Just book in a free call here.
How to regain your sense of calm
Palpitations, a dry mouth, sweating, insomnia are just some of the unmistakable signs of anxiety. Everyone has experienced these symptoms at some point in their life. Who hasn't felt stage fright before a presentation, hyperventilated before an exam or spent a sleepless night before their dental appointment?
Under normal circumstances, you get through the situation in question unscathed, and life goes on. However, it is very different for people who suffer from anxiety disorders. Patients with this condition experience virtually no relief or respite because their anxiety is unrelated to a specific situation or event and is – objectively – unfounded. There is no single challenge to get through and move on. Their anxiety goes on constantly, from one situation to the next, and the next, and the next ...
Although anxiety disorders were common even before the COVID pandemic, the stress of lockdowns and worry about our own health and that of loved ones, our jobs and our financial security has sent numbers surging. A team of researchers at the University of Manchester are currently looking into this. Although the work is still ongoing, they predict that mental health problems will continue to be affected by the pandemic for years to come.
So, where does nutrition come into it? At first glance, it may seem preposterous to say that diet influences how we feel; but think about it: In the cold, hard light of science, feelings are chemistry! Of course, in the first instance, it is our environment, our experiences, and to an extent, our personality that makes us feel the way we feel.
But our feelings of fear, anger, overwhelm or love and confidence trigger the release of hormones in our body, which is where chemistry kicks in. We need the happy hormone serotonin and the pleasure hormone dopamine to feel good, the sleep hormone melatonin to sleep, the stress hormones adrenaline and cortisol for our get-up-and-go and to fight or flee when we’re under threat. Hormones work in unison with each other. Some hormones suppress others; some trigger the release of others. But for these feedback mechanisms to work, for our body to even be able to manufacture the chemicals that we need, we must supply the raw materials they are made of.
Those raw materials are fatty acids, proteins, vitamins, minerals, and phytonutrients – nutrients. What’s more, even our friendly gut bacteria contribute to how we feel by extracting more nutrients from our food for us, manufacturing some, such as short-chain fatty acids, from scratch and even providing some ready-made serotonin! So, if you think of feelings that way, what we eat is bound to have a massive impact on how we feel and how we cope with the challenges life throws at us.
Don't get me wrong; I’m not saying that diet will cure an anxiety disorder. However, if we try and fuel our body with poor quality food that does not provide the building blocks of the hormones and catalysts our brain chemistry requires, we’ll have a much harder time overcoming mental health issues.
So, what are these nutrients our body needs, particularly when we are anxious?
Magnesium is often referred to as ‘nature’s tranquiliser’ – which hints at just how crucial this mineral is for supporting balanced mood, relaxation and deep sleep. One reason why magnesium helps us cope with anxiety might be that it plays a role in nerve transmission. The mineral is not even hard to find. There’s some in most foods, particularly in green leafy vegetables – think broccoli, spinach, kale, and watercress – but also in grains, such as brown rice, buckwheat and quinoa, nuts and seeds, or fish and seafood. Despite this, deficiency is common, which may have something to do with our penchant for convenience and junk foods that are just not as nutritious as real food.
A 2019 study found that the amino acid L-theanine might help manage anxiety and support a balanced stress response. L-theanine is found in green tea. It increases the activity of the neurotransmitter GABA, which has calming, anti-anxiety effects. The amino acid also raises dopamine and the creation of alpha waves in the brain. This is because l-theanine can cross the blood-brain barrier, a membrane that protects our brain from unwanted and harmful substances. The high intake of green tea by Buddhist monks may contribute to their famously calm demeanour and intense focus during meditation. If you want to give green tea a try, be sure to choose an organic one to reduce your exposure to pesticides and other toxins, which have been found to disrupt the brain’s stress circuitry.
The authors of a 2020 research review agree that the role of nutrition in the management of mental health disorders is underestimated. They reviewed the existing research into omega-3 fats in connection with anxiety and found that this type of fat is critical for brain health and has been shown to reduce anxiety symptoms. As vegan diets are becoming more popular, it is important to note that omega-3 fats from plant sources, such as flaxseed oil or walnut oil, does not cover our daily requirements, let alone achieve therapeutic levels. The omega-3s these foods contain are inferior to the ones we need: EPA and DHA. Although the body can make those long-chain fatty acids can from plant-source omega-3 (alpha-linoleic acid or ALA), the conversion is sluggish and easily disrupted. Only about 5 per cent get converted. If you are vegan, do not like fish, or are allergic to it, your diet alone will cover your needs. I recommend finding a good-quality supplement with omega-3 from marine sources (i. e., algae), which is the only vegan source of DHA.
When talking about anxiety and nutrition, we must not neglect the role of the microbiota, the friendly bacteria in our gut. The majority of available research studies in 2019 showed that it is beneficial to give our gut bacteria some TLC. Interestingly, “non-probiotic interventions were more effective than the probiotic” ones.
That suggests that just popping a probiotic capsule may not be enough – and that’s no surprise, really. Don't get me wrong; probiotics are beneficial; there is no doubt about that. However, their contents – live bacteria, e. g. Lactobacillus and Bifidobacterium species – are not going to settle in the gut. They are only travelling through, and while doing so, they help create a bacteria-friendly climate and temporarily crowd out undesirable microbes. But really, they are only lending a helping hand to our own, indigenous bacteria. Those are the ones that are at home there, and those are the ones that can protect our gut, feed our brain, improve our mood, and keep us healthy.
You can look after your friendly bacteria by giving them real food, especially fibre-rich plant foods, including vegetables, fruit, nuts, seeds, pulses, whole grains, herbs, and spices. Variety is key here. While probiotics – especially in the form of fermented foods like sauerkraut, kimchi, live yoghurt, kefir and kombucha – are great, prebiotics – fibre – are even better. We still need to learn much more about all the different microbes living in our guts, but what we do know is that the more different species we have, the healthier we are. How do we cultivate a variety of species? By keeping our diets interesting! Different microbes have different preferences. By varying what we eat, we are creating a desirable place for them to live.
To keep everyone happy, it is also essential to avoid what harms the microbiota. Alcohol acts like a weedkiller on your internal garden. Food additives reduce a protective type of antibody called secretory immunoglobulin A (or sIgA, for short), and emulsifiers are particularly damaging for the gut. Sugar promotes yeast overgrowth, which can overwhelm the beneficial bacteria and make it difficult for them to adhere to the gut wall. For more on how to look after your gut microbiota, check out my blog post on the subject.
Of course, although hugely important, diet is not everything. Lifestyle factors, too, play a crucial role in mental health. It will come as no surprise that it is worth reducing stress as much possible if you suffer from anxiety. Interestingly, stress also damages the microbiota and interferes with the conversion of omega-3 fatty acids – among many other things, so just getting on top of stress will do you a whole lot of good.
I know that that is easier said than done, but there is a shedload of information on stress management on the internet, ranging from relaxation techniques, such as meditation or breathing exercises, to self-care and me-time tips. Or you can join this month’s self-care challenge.
So, as you can see, you don’t have to take anxiety attacks lying down. There is a lot that you can do to avoid them or to aid your recovery. And you can always gets in touch to book a free call with me to discuss how nutritional therapy can help you - just click here.
Ever feel like the weight of the world is a little lighter after a chat with a friend or a shared laugh with a group? It's not in your head. Science shows that community and connection are powerful ingredients in the recipe for better health - and they might just be the missing piece of your wellbeing puzzle.
We're wired for connection. Humans are social creatures, and our health depends on it. Studies have shown that people with strong social ties live longer, have better immune systems and even recover faster from illness. On the flip side, loneliness is as harmful to your health as smoking 15 cigarettes per day. Yes, really - click here to find out more.
Take Okinawa, Japan, where people form moais, small groups of friends who commit to supporting each other for life. Or Sardinia, Italy, where communal meals and shared celebrations are part of daily life.
What makes these communities special isn't a secret. They've simply made connection a priority. And that connection, whether through friends, family, or shared purpose, creates a ripple effect: better habits, stronger resilience, and a greater sense of belonging.
Let's be honest: making changes to your diet, exercise, or lifestyle isn't always easy. But when you are part of a supportive community, it's a whole lot easier to stay on track. Surrounding yourself with people who share your goals - whether it's eating better, moving more, or just being kinder to yourself - can inspire you to achieve more than you thought possible. This is one of the reasons Facebook groups - despite all the politics - are thriving.
Eating habits: Sharing healthy recipes or cooking with friends makes good nutrition feel fun and sustainable
Exercise motivation: Joining a walking group or fitness class keeps you moving (and accountable)
Emotionals support: A quick chat with someone who 'gets it' can help you power through those tough days
We tend to reflect the behaviours of those around us. So, finding a community that supports your goals isn't just nice - it's smart.
Connection isn't just about shared goals. It's about feeling seen, valued, and part of something bigger than yourself. That sense of belonging can lower stress, boost happiness, and even reduce inflammation in the body. It's the ultimate mind-body benefit.
Whether it's a group of close friends, a local community group, or even an online space where you feel at home, belonging feeds your soul and your health.
Community comes in all shapes and sizes, and finding the right fit for your personality, lifestyle, and goals is key. Here are some examples of thriving community spaces that can inspire connection and better health:
Health and wellness groups
Fitness classes: local yoga studios, Zumba sessions, or even park boot camps often create a strong sense of camaraderie. Sharing a workout with others can help you stay motivated, even on the days when you'd rather not lace up your trainers.
Why it works: The shared goal of better fitness fosters a positive, supportive environment. You're not just exercising: you're bonding over a shared challenge.
Cooking or nutrition workshops: Whether it's a meal-prep class or a group that meets to share healthy recipes, these spaces offer practical knowledge and social connection.
Why it works: Cooking and eating are inherently social activities, and group settings make them even more enjoyable. You can also swap tips, successes, and even the occasional healthy treat.
Virtual communities
Online forums and groups: Platforms like Facebook groups or community apps (eg Meetup or Nextdoor) allow people with shared interests to connect, regardless of location. For example, a virtual walking club where members log miles and cheer each other on through group chats or video calls.
Why it works: For people with busy schedules, mobility challenges, or who live in rural areas, online communities can offer the same benefits as in-person ones.
Cross-generational opportunities
Volunteering programmes: Community gardesn, charity events, or organisations like Age UK or Lady McAdden's often bring people together of all ages to work on shared projects.
Why it works: Cross-generational activities encourage empathy, expand perspectives, and bring a wealth of new ideas to the table. Plus, they create a sense of purpose.
Mentorship schemes: Whether it's through a professional organisation or a local school, mentorship provides a two- way exchange. The mentee gains knowledge, and the mentor finds fulfilment in giving back
Hobby-based groups
Outdoor clubs: Hiking groups, cycling clubs, or even birdwatching societies combine physical activity with the chance to connect over a shared love of nature.
Why it works: Time outdoors reduces stress, boosts mood, and offers a refreshing change of scene, while the group dynamic keeps you engaged.
Creative meetups: Think knitting circles, book clubs, or art workshops. These are spaces where people come together to create, learn and share.
Why it works: Creativity is a powerful way to relax and focus and doing it with other multiplies the joy and motivation.
Faith-based communities
Many religious and spiritual organisations offer regular gatherings that focus on connection, reflection, and shared purpose.
Why it works: Faith communities often create a strong sense of belonging, which can reduce stress and provide comfort in challenging times.
If you're thinking, "That sounds amazing, but where do I start?", here are some ideas:
Reconnect: Reach out to friends or family members who make you feel good.
Try something new: Join a class or club that sparks your interest.
Find your online tribe: Virtual communities can be just as supportive as in-person ones.
Start small: Even one meaningful connection can make a difference.
It's completely normal to feel unsure or hesitant when it comes to building connection. The important thing is to take that first small step. Whether it's to text an old friend, attending a new class, or simply smiling at someone in passing, every little effort counts. Over timelines those small moments of connection can grow into something bigger - a network of support, joy, and belonging.
So, who will you connect with today?
Who are your biggest cheerleaders?
How often do you connect with them?
What's the one thing you can do this week to nurture those relationships?
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How’s your blood pressure?
Is your blood pressure under 120/80mmHg? If you don’t know your numbers, here’s why it really matters.
When you know your numbers, you are then able to take steps to get yours back in control if you need to. Home blood pressure monitors are cheap and easy to buy online too.
What is blood pressure?
Blood pressure is the force, or pressure, that blood exerts on the walls of the blood vessels. This pressure ensures a steady flow of blood into, and out of, all the organs of the body.
Keeping blood pressure within normal limits is vital.
If it is too high (hypertension), blood vessels can be damaged, causing clots, and rupture, resulting in a heart attack or stroke.
If it is too low (hypotension), blood flow to the tissues may be inadequate, which is potentially very dangerous – especially if this were to affect the brain, kidneys or heart.
How do I know I have blood pressure problems?
High or low blood pressure does not always cause symptoms.
Pubescent girls, young, slim women, pregnant women and gaunt, older people are most frequently affected by low blood pressure. It can be a result of dehydration, which is particularly common in older people.
If you experience symptoms of low blood pressure (see below), and they occur frequently or very suddenly, you should get the cause clarified by your doctor.
High blood pressure or hypertension, which is more common than low blood pressure, not only affects older people. Young adults and even children can also suffer from it. What is particularly worrying is that many people affected do not know they are ill.
What causes high blood pressure?
There are many causes of hypertension. In most cases, an unhealthy diet and lifestyle are major contributory factors.
The risk of developing high blood pressure increases with age. Over the years, the blood vessels lose their elasticity and become stiffer. Often, only the upper blood pressure value (systolic pressure) is elevated in older people - this is also considered high blood pressure, which is usually treated with medication.
These days, more and more children also develop high blood pressure. In children, the main causes are being overweight and too little exercise. Maintaining a normal weight and doing daily physical activity are the best ways to protect children from high blood pressure and its consequences.
In adulthood, it affects men more often than women. About one in five men between the ages of 40 and 49 has high blood pressure. From the age of 60 onwards, women catch up. This is usually caused by the menopause, when levels of the hormone that lowers blood pressure, oestrogen, begin to fall. Women can also develop high blood pressure during pregnancy or by taking the contraceptive pill.
In rare cases, high blood pressure is the result of another disease. This is usually a kidney disease, hormone disorder or vascular disease. If this other condition can be treated successfully, blood pressure usually returns to normal.
What are the symptoms of low blood pressure?
What are the symptoms of high blood pressure?
Most people show hardly any clear symptoms of high blood pressure, so it often goes unnoticed for a long time. That’s why it’s often referred to as a ‘silent disease’. It is, therefore, important to take possible signs of high blood pressure seriously and see a doctor as soon as possible:
How can a nutrition practitioner help?
A common underlying reason for blood pressure problems is poor diet and lifestyle choices. Even small changes to your habits and what you eat can make a big difference in a relatively short period of time.
As a Registered Nutritional Therapist, I ask questions about your overall health and health history, diet, lifestyle and exercise habits. I also look at your food diary to see where there may be room for improvement. Working with you, we can develop a customised diet, supplement and lifestyle plan for you that can help improve your wellbeing. Why not get in touch? You can book a call here.
Please get in touch and find out more - I offer a free 30-minute exploratory call.
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