Category: Nutrition

Herbal Wellness For Women: Balancing Energy, Hormones And Mental Wellbeing.

~ Eleanor Segall ~ Leave a comment

(image: Antonino Visalli)

Women’s wellness extends beyond the absence of illness — it is about achieving equilibrium across physical energy, hormonal harmony, and emotional wellbeing. From adolescence through menopause, women experience intricate biological changes that influence mental health, vitality, mood and desire. These fluctuations are often shaped by stress, nutrition, and environmental factors, making holistic self-care essential.

In recent years, many women have sought out natural and herbal approaches to maintain this balance, supporting their physical and mental health. Herbal wellness offers a time-tested, holistic alternative that works in harmony with the body’s natural cycles rather than overriding them. Rooted in ancient traditions like Ayurveda and Traditional Chinese Medicine, this approach uses plants and botanicals to regulate hormones, calm the mind, and renew energy.

Among these botanicals, Horny Goat weed for women has become particularly popular for its potential to revitalise energy, support hormonal balance, and enhance intimate wellbeing. Used traditionally to strengthen vitality and circulation, it is now gaining modern recognition as part of women’s natural wellness routines.

By exploring the synergy between herbs, hormones, and vitality, this article highlights how nature’s remedies can restore equilibrium, empowering women to sustain energy, regulate mood and mental health, and nurture desire naturally.

Energising from Within

Energy isn’t just about caffeine or sleep—it’s also about how your body maintains vitality through its hormonal and metabolic systems. For women, fluctuations in oestrogen, progesterone, thyroid hormones, and stress hormones like cortisol can significantly affect how lively or fatigued you feel. These also affect our mental health and wellness- balancing hormones is essential to keep balanced moods too and release stress.

The role of adaptogenic & tonic herbs

Adaptogenic herbs help your system respond to stress and restore equilibrium rather than merely stimulating energy. For example, botanicals such as Withania somnifera (ashwagandha) are shown to help regulate cortisol and support energy—particularly in women experiencing perimenopausal shifts. Meanwhile, classic tonic herbs can enhance overall vitality by supporting circulation, metabolism, and mind-body resilience.

Supporting daily vitality

Including herbal support doesn’t replace foundational habits—adequate sleep, balanced blood sugar, moderate exercise and good nutrition remain the core. But once you’ve done the basics, certain herbs can offer an extra layer of support: boosting mood, supporting adrenal reserve, and helping sustain physical and mental energy during hormonal transitions.

Hormone Balance: The Underpinning of Wellness

Hormones guide everything from mood and cycles to skin, sleep and sexual function. If they’re out of balance, the ripple effects can affect energy levels, libido, and overall well-being.

Herbs that support hormonal harmony

The research shows a growing list of botanicals that can help women:

  • Herbs such as Vitex agnus‑castus (chasteberry) and Cimicifuga racemosa (black cohosh) have been used for menstrual problems, perimenopause and menopausal symptoms.
  • Adaptogens like ashwagandha may help regulate adrenal output and thus indirectly influence hormones like progesterone and oestrogen.
  • Broad-based herb lists emphasise the role of phytoestrogens and adaptogens in natural hormone modulation and stress resilience. 

A specific botanical to highlight- but limited evidence

One herb worth special mention in women’s wellness for hormonal and energy support is Epimedium grandiflorum, more commonly known as Horny Goat Weed. While often marketed for men’s use, its active compound (icariin) has been studied for effects on hormone signalling, circulation, and energy. 

 Used in a women-centred herbal blend, it may contribute to hormone-supportive outcomes, though it’s important to emphasise the evidence is still limited and human data is scarce.

How this works in practice

When hormones are out of alignment, for example, in perimenopause or following a stressful period, typical symptoms may include low energy, irregular cycles, mood shifts or lowered sexual desire. By choosing herbs that support adrenal resilience, modulate mild hormonal shifts and promote circulation/tonicity, you give your system extra resources during transition periods.

Desire & Wellness, Naturally

Desire isn’t just a matter of emotion—it is influenced by hormone levels (especially oestrogen, testosterone, progesterone), mood, fatigue, circulation and self-image. Herbal support offers a gentle, subtle way to enhance this layered network.

The link between energy, hormones and libido

When a woman is tired, stressed and hormonally imbalanced, it’s no surprise that desire may take a back seat. Conversely, improving energy, reducing daily stress and supporting hormonal balance can create an internal environment more conducive to intimacy.

(image: Unsplash)

Practical Recommendations for Women

Here are suggestions on how to incorporate a herbal-wellness strategy, mindful of safety and synergy:

  1. Foundations first – Prioritise sleep, movement, a nutrient-rich diet (plenty of leafy veg, healthy fats, quality protein), hydration, and stress management.
  2. Choose adaptogens & tonics—for example, ashwagandha to regulate stress hormone output, or herbs such as chasteberry or black cohosh if you’re experiencing menstrual or menopausal challenges.
  3. Circulation & desire-support – A herbal blend containing Horny Goat Weed (for women) can be one component of a holistic intimate-wellness support plan, provided there are no contraindications.
  4. Cycle & life-stage awareness – Tailor your regimen to your particular stage (e.g., pre-menopause, post-menopause, post-partum). Your hormone profile and needs will differ.
  5. Check interactions & contraindications – Herbs are powerful; for example, Horny Goat Weed may interact with certain heart medications or hormone-sensitive conditions. Always consult a healthcare practitioner, especially if pregnant, breastfeeding or on medications.
  6. Expect gradual, subtle shifts – Herbal support is not abrupt therapy; you might notice steadier energy, fewer mood dips, mild improvements in desire—not dramatic overnight changes.
  7. Track your metrics—keep a wellness journal: energy levels, mood, cycle regularity, libido. Over 6–8 weeks, you can judge what’s working and what might need adjustment.

Evidence, Safety and Realistic Expectations

It’s important to approach herbal wellness with grounded expectation and awareness about the evidence base.

  • While many herbs show promising effects in cell or animal studies, human clinical trials are often limited. For example, with Horny Goat Weed, evidence for its impact on female intimate function is still very preliminary.
  • Herb-drug interactions and contraindications must be taken seriously. For instance, Horny Goat Weed can affect blood-pressure regulation, heart rhythm and hormone-sensitive cancer situations.
  • Quality matters: herbs vary in strength and purity. Look for credible sourcing, third-party testing and clear labelling.
  • Natural support is part of a broader wellness framework—not a substitute for medical evaluation if you have severe conditions (e.g., thyroid disorders, significant hormonal imbalances, sexual dysfunction caused by other medical issues).

Final Thoughts

For women, aiming for wellness means harmonising energy, hormones and desire, not just treating symptoms. A well-chosen herbal strategy adds an extra layer of support: adaptogens to stabilise stress, tonics to bolster circulation, hormone modulators to ease transitions, and formulae that incorporate botanicals like Horny Goat Weed for women to nurture desire and vitality gently.

When aligned with good lifestyle practices, this approach offers a natural, empowering path towards feeling balanced, energised and responsive. Remember: always tailor to your individual life stage, check with a health professional, and allow time for your system to respond.

Please know that Horny Goat Weed on its own is not a substitute for mental health or other medication. Please see your GP before taking new supplements.

This post contains a sponsored link.

Nutrition, Sleep And Mindset – The Answer to a Magnificent Menopause by Author Alison Bladh

~ Eleanor Segall ~ Leave a comment

(image: Alison Bladh/ Chocolate PR)

An award winning nutritionist and beauty therapist who’s helped hundreds of women globally to navigate menopause with wellness in mind is celebrating having climbed the Amazon book charts to become a No.1 Bestselling author, outperforming the likes of Davina McCall, Lisa Snowdon and Dr Louise Newson, with new Menopause manual –‘Have a Magnificent Menopause: A Straightforward Guide to Looking Good and Feeling Great’ 

Alison Bladh, 56, who is also a clinical supervisor for Nutritional Therapy at the University of West London, splits her time between the UK and Sweden was excited to see the book reach the top 30 bestselling books overall on Amazon Sweden across all genres including fiction and non-fiction, one of the only health titles to break the coveted Top 50, highlighting the demand for evidence-based, practical menopause support.

Offering women over 40 a no nonsense guide to thriving through perimenopause, menopause and beyond with or without Hormone Replacement Therapy, this straight-talking manual is already being praised as “a breath of fresh air in the menopause space”, and described as “like having a wise best friend, nutritionist and beauty therapist rolled into one.” 

Sharing practical guides, check lists and real women’s stories alongside clinical research and scientific studies, Alison’s mission is simple –  to help women over 40 take back control of their bodies, rediscover their energy, and feel confident and empowered in their skin again, after researching menopause became a passion of hers, having witnessed her mother suffer in silence  at a time when the topic was taboo. 

“Menopause, though more openly discussed in some countries today, is still stigmatised as something negative”, she said. “Growing up in a strict British household, I remember watching my mother and the women around her, all navigating perimenopause, suffering through what was then simply referred to as “The Change”. Nobody talked about it. It was shrouded in silences, misconceptions and misinformation.”

“While things are improving slowly in some parts of the world, this isn’t the case everywhere and there’s still a lot of work to be done. Women deserve knowledge, support and care during this natural stage of life. Menopause isn’t about fading into the background or becoming less relevant. It’s about stepping into a new kind of power, one where experience, wisdom and purpose shape the next chapter of our lives in ways that extend far beyond motherhood.”

The book tackles common challenges, everything from fatigue, brain fog and weight gain to confidence, skincare and mindset, helping women feel vibrant and in control at every stage of life. The tone is supportive and straight talking, cutting through confusing advice and adresses “menowashing” to deliver clear, evidence based solutions that work.

“Menopause is not something to ‘get through’ it is a wake up call to start putting yourself first” she says. “You deserve to feel in control, strong and beautiful and this starts with understanding your body and taking small yet powerful steps each day”.

“Have a Magnificent Menopause: A Straightforward Guide to Looking Good and Feeling Great”  will resonate with any woman who has ever stood in front of the mirror wondering where she went and is now ready to find her again”, she added.

(image: Alison Bladh/ Chocolate PR)

Here she shares 5 practical tips from the book to help women start feeling better today:

Alison’s Top Tips for ‘Thriving, Not Just Surviving’

1. Follow the 90/10 Rule
Healthy eating doesn’t have to mean restriction or perfection. The 90/10 rule is about nourishing your body with supportive foods 90% of the time  like protein, healthy fats, fibre, leafy greens and slow-release carbs  while still leaving room for 10% of the treats that make life enjoyable. Whether it’s a slice of cake with friends or a glass of wine on a special occasion, this balanced approach helps women stay consistent without guilt. It’s realistic, sustainable and removes the all-or-nothing mindset that often leads to frustration. Eating well should be empowering, not punishing.

2. Start the Day with Protein, Not Caffeine
Reaching for a coffee first thing in the morning might feel like second nature, but it can actually spike your cortisol and send your blood sugar on a rollercoaster. Instead, start your day with 20–30 grams of protein to support hormone balance, energy, focus and mood. A protein-rich breakfast  such as eggs, Greek yoghurt, tofu scramble or a protein smoothie helps stabilise your blood sugar, reduces mid-morning crashes, and keeps cravings at bay. This small shift can make a big difference to how you feel all day long.

3. Keep a Cooling Toolkit in Your Bag
Hot flushes and sudden temperature spikes can be distressing, especially in public. That’s why I always recommend keeping a “cooling toolkit” with you. This might include a peppermint facial mist, a mini hand fan, cooling wipes, or essential oil rollers (peppermint or lavender work well). Having something to soothe and cool you down helps you manage symptoms discreetly and confidently. It’s a small act of self-care that reinforces one important truth: you are not powerless, you are prepared.

4. Digital Declutter for Hormonal Health
Our devices might keep us connected, but they can also wreak havoc on our hormones. Constant notifications, social media scrolling and screen time raise cortisol levels, interfere with melatonin production and contribute to stress and poor sleep, all of which worsen menopausal symptoms. A daily digital break, even just 20–30 minutes, can calm the nervous system, ease anxiety, and support better emotional balance. Turn off the noise, step away from the screen, and reclaim some stillness. It’s one of the simplest ways to feel more grounded.

5. Swap Wine O’Clock for Magnesium Time
It’s tempting to unwind with a glass of wine at the end of a long day but alcohol can disrupt sleep, trigger hot flushes and make anxiety worse. Instead, create a relaxing evening ritual with magnesium. A warm magnesium-rich drink or a magnesium supplement can help soothe your nervous system, relax tense muscles and prepare your body for restful sleep. It’s a healthier wind-down option that supports hormonal balance and helps you wake up feeling restored instead of groggy. You’re still prioritising yourself just without the hormonal backlash.

For more tips see  https://www.alisonbladh.com/book

5 Daily Habits for Mental Clarity and Emotional Balance by Miranda Spears.

~ Eleanor Segall ~ 2 Comments

(image: Roxana Zerni, Unsplash)

You need daily habits in your life for mental clarity; these daily habits are often vital for wellbeing. Sometimes your mental health might take a dip, you might feel drained, depressed or feeling like you are left behind and cannot keep up. Here are some daily habits that can help to boost your mental health:

Practice Morning Mindfulness

Mindfulness can include simple tasks such as starting off the day on a positive note and setting good intentions by writing or speaking affirmations or engaging in prayer. Every day after you get up, you should make your bed as this is a small exercise that will only take two minutes of your day and prepare for a good day. As soon as you get up, do some simple, mindful stretches like swinging your arms in circles or doing the cobra pose to prepare your body for a focused day quickly. 

Move Your Body

You should move your body and avoid sitting in one place, as moving around ensures that blood flows to your brain better and faster, providing it with oxygen, and activities like taking a stroll, especially early morning strolls when the weather is nice and there is calm in the air, are also good for you. You can breathe in fresh air and it makes you look at things from a new perspective. So, take morning or lunchtime walks so you may be prepared for the day. You can also do activities like yoga which boosts mindfulness and helps you get mental clarity. It can also calm your mood, and you can also do cardio workouts like cycling and running to give your brain the pump of blood it needs and help you think more clearly and better. 

Fuel Your Brain 

If you want your brain to think clearly, you must provide it with the right type of nutrients, too. You should make a list of foods that are good for your mental health and incorporate them into your daily routine. You can have fruits and vegetables, healthy carbs and proteins as your brain cells need nourishment to think better, too! You should also drink water and get yourself hydrated, as water makes your blood move around the body faster, wakes up your brain, and increases brain function. Also, you can take supplements like chlorella, a high protein plant. Some chlorella benefits include detoxification and improved focus, which are good for mental clarity.

Journalling for Emotional Release

There are some activities, like journalling, that you can do at the end of the day to let go of any stress that your body has. You can write about the things that went wrong in the day and what went well. Take your time to reflect on things so you do not end up overthinking things and overstimulating your brain. You should have a journal by your bed so if you feel like some unprocessed thoughts are coming to you, you can vent them out in your journal, which should help your mental health. 

Sleep Better

Establish a bedtime routine for yourself that is unique to you so that you can look forward to it every night, and it helps you sleep better. You can read a book, lower the brightness of the lights in your room, and have decaffeinated tea or water. You should also avoid screens before going to bed, the LED light is not good for your eyes and does not let you sleep well. The use of screens has proven to have a strong link with less sleep time and delayed sleep. 

Daily activities for your mental health require you to be consistent and true to yourself if you really want to see the results.. So, start with something small like making your bed and practicing mindfulness and then keep on adding some activities to your routine so by the end of a few days, you meet with a better, improved version of yourself, one with a clear mind and better health.

This blog was written by Miranda Spears.

10 Bad Habits That Can Affect Your Mental Health by Caryl Ann Mason

~ Eleanor Segall ~ 2 Comments

(image: Caryl Ann Mason)

Today, I want to talk about something that is near and dear to my heart – mental health. I believe that taking care of our mental well-being is just as important, if not more important, than taking care of our physical health. And one thing I’ve learned in my wellness journey is that it’s easier to work on your mind if your life isn’t ruled by bad habits that affect your mental health.

You see, bad habits can really take a toll on our mental well-being. Whether it’s staying up too late, eating unhealthy foods, or procrastinating on important tasks, these habits can create a negative cycle that affects our mental state. And if we don’t address these bad habits, they can become deeply ingrained in our daily routines, making it even harder to break free from them.

Let’s talk about the habit of procrastination. We’ve all been there – putting off important tasks until the last minute, only to feel overwhelmed and stressed out when the deadline approaches. This kind of behaviour can lead to increased anxiety, decreased self-esteem, and even feelings of guilt or shame. It’s a vicious cycle that can really take a toll on our mental health.

Another bad habit that can affect our mental well-being is the habit of negative self-talk. It’s so easy to fall into the pattern of criticizing ourselves or doubting our abilities. But this kind of negative self-talk can really impact our self-esteem and confidence, making it harder to believe in ourselves and our potential.

We can’t forget about the impact of unhealthy lifestyle habits on our mental health. Poor nutrition, lack of exercise, and not getting enough sleep can all contribute to feelings of fatigue, irritability, and overall lower mood. It’s amazing how much of a difference taking care of your physical health can make on your mental health.

So, what can we do to break free from these bad habits and improve our mental well-being? It’s not always easy, but it’s definitely possible. 

I’m going to share 10 bad habits that can affect your mental health, and offer tips and insights on how to break free from these habits in order to improve your overall wellbeing.

(image: Zane Lee: Unsplash)

1. Procrastination: The Thief of Mental Peace

Procrastination is a common habit that can greatly affect our mental health. 

Putting off important tasks can lead to increased anxiety, stress, and feelings of guilt. 

Overcoming procrastination involves breaking tasks into smaller, manageable steps, setting clear deadlines, and creating a conducive work environment.

2. Negative Self-Talk: The Mind’s Worst Enemy

Negative self-talk can be detrimental to our mental well-being. 

It chips away at our self-esteem and confidence, leading to self-doubt and decreased motivation. 

Practicing self-compassion, affirmations, and surrounding yourself with positive influences can help combat negative self-talk.

3. Unhealthy Eating Habits: Fuelling Your Body and Mind

Poor nutrition can directly impact our mental health. 

Consuming excessive sugar, processed foods, and unhealthy fats can lead to mood swings, fatigue, and decreased cognitive function. Prioritising a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can improve mood and overall well-being.

4. Lack of Physical Activity: Move to Improve

An inactive lifestyle can contribute to feelings of lethargy, low energy, and heightened stress levels. 

Incorporating regular physical activity, even in small increments, can release endorphins, reduce stress, and boost self-esteem. 

Engaging in activities you enjoy can make fitness enjoyable and beneficial for mental health.

5. Sleep Deprivation: The Silent Saboteur

Inadequate sleep negatively impacts mental health, leading to irritability, reduced focus, and increased anxiety. 

Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment are essential for improving sleep quality and mental well-being.

6. Excessive Screen Time: Digital Detox for the Mind

Overindulging in screen time, especially before bedtime, can disrupt sleep patterns and contribute to feelings of restlessness. 

Setting boundaries for screen time, engaging in offline activities, and practicing mindfulness can help reduce the negative impact of excessive screen exposure on mental health.

7. Isolating Yourself: Connection for Mental Resilience

Isolation can intensify feelings of loneliness, anxiety, and depression. 

Cultivating meaningful relationships, seeking social support, and participating in group activities or communities can provide a sense of belonging and support for mental well-being.

8. Overcommitting: The Stress Accumulator

Taking on too many responsibilities can lead to chronic stress, overwhelm, and burnout. 

Learning to set boundaries, prioritise tasks, and practice self-care can prevent the detrimental impact of overcommitment on mental health.

9. Avoiding Mental Health Care: Ignoring the Inner Voice

Neglecting mental health needs can exacerbate underlying issues and prevent access to potential support and treatment. 

Seeking professional help, engaging in self-care practices, and prioritising mental health check-ins can promote emotional well-being and resilience.

10. Ruminating on the Past: Breaking Free from Mental Anchors

Constantly revisiting past mistakes or unfavourable events can perpetuate feelings of regret, shame, and negative emotions. 

Embracing mindfulness practices, focusing on the present moment, and reframing negative thought patterns can help break free from the cycle of rumination and improve mental resilience.

Our daily habits play a significant role in shaping our mental well-being. By addressing and modifying these habits, we can embark on a journey towards improved mental health and overall happiness. 

Remember, small changes in habits can lead to profound positive effects on our mental state. I hope this post serves as a reminder to nurture healthy habits that support your mental well-being. 

So, let’s work on breaking free from those bad habits that are holding us back and focus on creating a healthier, happier, and more positive mindset. Our mental health is worth the effort!

Caryl Ann is a blogger at https://theboredhousewife.co.uk

5 Ways to Increase Self-Confidence after Losing a Limb by Lizzie Weakley

~ Eleanor Segall ~ 4 Comments

(image: Daniel Odame: Unsplash)

When people lose a limb, it can be a traumatic experience that can take away their sense of self-confidence. It is essential to understand that it is normal to feel insecure and unsure after such an experience. But, there are ways to increase self-confidence and improve self-esteem. This blog will discuss five ways in which you can increase your self-confidence after losing a limb.

Accept Your Situation

The first step towards gaining confidence is accepting your current situation. Losing a limb is a significant change, and it is essential to acknowledge the many emotions that come with it. It’s okay to feel scared, angry, or confused. Accepting these emotions is an essential step towards healing.

Focus on Your Strengths

Focusing on your strengths and abilities rather than just your differences can be a powerful tool. Being an amputee does not define who you are as an individual. Instead, focus on your strengths and what you do best. Try to identify your qualities and character traits that make you unique. Remember that you are so much more than an individual with a missing limb.

Build Confidence with a Prosthetic Leg

A prosthetic leg, like those from Prosthetix Shop, can be an excellent tool to help you regain your confidence. A well-designed prosthesis that fits accurately will give you more mobility and independence. The prosthetic leg will help you to stand taller and improve your posture, which can help you to feel more confident. You can also experiment with different styles and colours that complement your body.

Take Care of Your Body

Taking care of your body is essential in increasing your self-confidence. A healthy lifestyle, a balanced diet, and regular exercise can make you feel good not only physically but also mentally. Exercise can help you reduce stress, anxiety, and depression, which can improve your overall mood and self-esteem.

Find Support

Having a support system can help you remain positive and motivated on your journey towards increasing self-confidence. You can find support by attending support groups, seeking therapy, or talking to friends and family. Joining a support group of individuals going through the same experience can help you feel less alone and encourage you to regain your self-confidence.

Losing a limb can be a life-changing experience, but there is hope to regain the self confidence you once had. Accepting your situation, focusing on your strengths, building confidence with a prosthetic leg, taking care of your body, and finding support are all essential steps towards achieving this goal. Remember that you are not alone in this journey, and there are many resources available to help you regain your confidence. With time, patience, and dedication, you can build a new sense of self-esteem and love the body you are in.

This article was written by Lizzie Weakley and contains an unsponsored link.

Eating Disorder Treatments to Consider if You Think a Friend May Be Struggling by Anita Ginsburg

~ Eleanor Segall ~ 2 Comments

(image: Hannah Busing: Unsplash)

Eating disorders are serious mental illnesses that affect millions of people worldwide. These disorders can have a devastating impact on a person’s physical health, mental well-being, and quality of life. If you think a friend may be struggling with an eating disorder, it is important to seek help as soon as possible. There are many different types of treatments available for eating disorders, and the right approach will depend on the individual’s unique needs and circumstances. This blog post will discuss some of the most effective eating disorder treatments to consider if you think a friend may be struggling.

Inpatient Treatment

Inpatient treatment is a highly specialised form of care that involves staying in a hospital or residential facility. This type of treatment is typically recommended for individuals who are experiencing severe eating disorders and need intensive support and supervision.This inpatient eating disorder treatment may include medical monitoring, individual and group therapy, and nutritional counselling. This approach can be highly effective in helping individuals regain weight, learn new coping skills, and develop healthier eating habits.

Outpatient Treatment

Outpatient treatment is another option for individuals who are struggling with an eating disorder. This type of care involves visiting a mental health clinic or hospital on a regular basis for counselling and other therapies. Outpatient treatment may be appropriate for individuals who are in the early stages of recovery, or who have a less severe eating disorder. It can also be a good option for those who need to balance treatment with work or other responsibilities.

Cognitive Behavioural Therapy

(CBT) Cognitive behavioural therapy (CBT) is a widely used form of psychotherapy that has been shown to be effective in treating eating disorders. This approach focuses on identifying and changing negative thought patterns that contribute to disordered eating behaviours. CBT can be used in both inpatient and outpatient settings, and may be combined with other types of therapies to create a comprehensive treatment plan.

Family-Based Treatment

(FBT) Family-based treatment (FBT) is a specialised approach to treating eating disorders in children and adolescents. This approach involves the entire family in the treatment process and is designed to help parents and caregivers support their child’s recovery. FBT has been shown to be highly effective in treating anorexia nervosa, and may also be used to treat other types of eating disorders.

Nutritional Counselling

Nutritional counselling can be an important component of eating disorder treatment. This type of therapy involves working with a registered dietitian to develop a healthy eating plan that meets the individual’s specific needs and goals. Nutritional counselling may be used in conjunction with other types of therapies, such as CBT, to create a comprehensive treatment plan.

Eating disorders are complex and challenging to treat, but with the right help, recovery is possible. If you think a friend may be struggling with an eating disorder, it is important to seek professional help as soon as possible. Inpatient and outpatient treatment, cognitive behavioural therapy, family-based treatment, and nutritional counselling are all effective options to consider.

Remember, recovery is a journey, and it may take time and patience to achieve lasting results. With the right support and treatment, your friend can learn to overcome their eating disorder and live a happy, healthy life.

If you’re in the UK please see the following charity to help too: https://www.beateatingdisorders.org.uk/ as we approach Eating Disorders Awareness Week.

This article as written by Anita Ginsburg and contains a non sponsored link.

How You Can Achieve A Healthier Lifestyle This New Year.

~ Eleanor Segall ~ Leave a comment

(image: Brooke Lark: Unsplash)

It’s about the time of year when everyone decides that they’re going to live a healthier lifestyle. If you’re not sure how you can achieve this goal, don’t worry. There are plenty of changes, some of which are easier to manage than others, that will help you improve your health. You can also do this all year round, not just on New Year’s Eve or for a few weeks in January.

  1. Eat Better

Have you ever heard the saying “you are what you eat”? People often think about it in the vein of weight loss, but that’s the first misconception people have about eating healthily. 

Eating better doesn’t just mean trying to lose weight. Sometimes, weight loss is a part of your lifestyle goals, but not necessarily. In fact, changing your diet just to lose weight can lead to an unhealthy and unsustainable lifestyle. You might lose the weight quickly, but your health could suffer and you’re less likely to maintain the results. 

Instead, focus on a well balanced and nutritious diet. Eat the calories you need and make wise food choices. You don’t need to be too restricted, just controlled. 

  1. Drink Plenty 

No, this isn’t a suggestion to drink more alcohol. While alcohol in moderation isn’t a problem, too much alcohol can be terrible for your health. 

Rather, you should think about how much water you drink. The recommended amount is between 6 and 8 glasses of liquid. It doesn’t have to be water. Tea, coffee, and soft drinks do count. 

However, it’s better to drink mainly water and non-sugar drinks. Soft drinks with a lot of sugar contain loads of calories and have very little nutrition, which isn’t a great combo. 

  1. Cut Out Bad Habits

Speaking of cutting things down, you should definitely think about cutting out bad habits like smoking or substance abuse. 

Smoking causes a huge amount of damage to your body and wallet. While you can go cold turkey and completely cut smoking out, some people find this difficult. NRTs, or nicotine replacement therapies, are a good way to wean yourself off.

If you’re trying to stop a very heavy smoking habit, this is especially helpful. Find treatments that work for you, whether that’s extra strong pouches or another kind of medication. 

  1. Exercise

It’s no secret that good fitness is good for your physical and mental health. 

The key to getting fit is to build yourself up. Don’t try to run a marathon right away. Set small, achievable goals and stick to them. The key is exercising regularly, not becoming an instant athlete. 

  1. Mental Health 

A big part of a healthy lifestyle is your mental health. This will keep you happy and healthy. 

This is easier said than done, especially when you’re balancing your mental health with physical health problems. We have enough to deal with in our lives without adding chronic pain or fatigue into the mix. 

Keep an eye on your mental state and well-being. If you do feel overwhelmed, talk to someone. Whether it’s a friend or a medical professional, talking things out can help you process problems and manage them better. 

Heres to a healthy and happy 2024!

This article was written by a freelance writer.

Exploring The Health And Wellbeing Benefits Of Natural Foods by Ani O.

~ Eleanor Segall ~ Leave a comment

(image: free image)

Eating natural foods may seem intimidating, but it has countless benefits for your health. Not only are natural foods nutrient-dense, offering essential vitamins and minerals to give you energy throughout the day, but they’re also tasty! Incorporating these healthy choices into your meal plan is a great way to nourish yourself and your loved ones. With the right recipes, exploring the world of natural foods can be exciting and delicious – read on to discover why eating healthier doesn’t have to mean sacrificing flavour or comfort in the kitchen. 

The Health Benefits of Eating Natural Foods 

Eating natural foods can have a multitude of health benefits. They tend to be lower in calories and are often packed with vitamins, minerals, and other nutrients our bodies need to function properly. In addition, natural foods are less likely to cause inflammation in the body, which has been linked to a host of chronic health conditions. Beyond physical health, eating natural foods can also improve our mental health. Studies have shown that a diet rich in whole, natural foods can help reduce symptoms of anxiety and depression (sometimes in combination with other methods too). So why not swap out processed snacks and meals for fresh fruits, veggies, and whole grains? Your body and mind will thank you! 

How Natural Food Affects Mental Health 

When caring for our mental health, we often think of practices like meditation and exercise. But did you know what you eat can also impact your feelings? Eating natural, whole foods can positively affect your mental health. These foods are rich in nutrients like omega-3 fatty acids, magnesium, and vitamins B12 and D, all of which have been linked to improved mood and cognitive function. On the other hand, highly processed and sugary foods have been shown to contribute to feelings of anxiety and depression. So next time you’re grocery shopping, consider adding more fruits, vegetables, and lean proteins to your cart for a healthier mind. 

How to Find High-Quality, Natural Ingredients 

When it comes to finding high-quality, natural ingredients, it’s all about doing your research. Start with seeking out companies prioritizing quality over quantity, and avoid those trying to cut corners with artificial or synthetic additives. There are companies like Southtown Health Foods that provide natural ingredients. Look for products that use whole, plant-based ingredients and avoid those with preservatives, fillers, or other additives that can detract from the overall quality of the product. Talk to experts and read reviews to better understand what brands and products are worth your time and money. Above all, remember that finding high-quality, natural ingredients requires patience, dedication, and a willingness to learn more about the products you’re buying and the companies behind them. 

Easy Ways to Incorporate Natural Foods Into Your Diet 

Incorporating natural foods into your diet doesn’t have to be a daunting task. Plenty of easy and delicious ways to add more fruits, vegetables, and whole grains into your meals. One simple idea is to swap the white bread for whole-grain bread or try a wrap with lettuce instead. Another idea is to add some fresh berries or sliced bananas to your morning oatmeal for a sweet and healthy start to the day. If you’re a smoothie lover, throw in some spinach or kale for extra nutrients. By making small swaps like these, you can easily boost the nutrition of your meals without sacrificing flavor.

 

Tips for Making Delicious and Healthy Meals with Natural Food Ingredients 

Making delicious and healthy meals using natural ingredients can be challenging, but it’s worthwhile. By using fresh fruits and vegetables, whole grains, and lean proteins, you can create dishes that taste amazing and are great for your body. One tip is experimenting with different herbs and spices to add flavour without relying on heavy sauces or oils. Another is to meal prep in advance, making it easier to whip up a nutritious meal when you’re short on time. With creativity and quality ingredients, eating healthy can be tasty and enjoyable. 

The Environmental Impact of Eating Natural Foods 

Eating natural foods can have a significant impact on our environment. We support sustainable farming practices when we choose minimally processed foods grown without chemical pesticides and fertilisers. These methods prioritise soil health, biodiversity, and the conservation of natural resources. This is important because conventional farming practices often lead to soil erosion, water pollution, and the destruction of habitats. By eating natural foods, we can significantly decrease our carbon footprint and support a more sustainable food system. Natural foods often have higher nutrient densities, making them a delicious and nutritious option for our bodies and the environment. 

Exploring Different Types of Natural Foods and Where To Find Them 

You’re in the right place if you want to add variety to your diet and try new natural foods! There are many options, ranging from exotic fruit to leafy vegetables and everything in between. The best part? You can find these natural foods in several places, including your local grocery store, farmer’s market, or online. Shopping for natural foods can be fun as you explore new tastes and textures. So, if you’re ready to expand your palate and embrace the abundance of natural foods available, start exploring today! 

Eating natural foods is more than just a trend – its benefits can be felt in many aspects of life. It will improve your health (including mental health), the environment, and our planet. Natural foods can be beneficial for those trying to make healthier choices.

Plus, it’s fun to explore different types of natural foods, spices, and ingredients that you might not normally encounter in a traditional supermarket. Try cooking a new recipe with fresh, natural ingredients – your taste buds will thank you!

So go into the natural food world and get creative in the kitchen – you won’t regret it! 

Ani O. is a freelance writer and web enthusiast.

Healthy Shouldn’t Be Hard: How To Live A Healthy Life And Love It By Dixie Somers

~ Eleanor Segall ~ 2 Comments
(image: free image).

Living a healthy life can be a challenge for many of us, and it is quite understandable. With busy schedules, ease-of-access to unhealthy food, and distractions abounding, it is quite easy to slip up on our health goals. 

But the great news is that living a healthy life can be achieved with a little bit of effort and the right mindset. Learning how to live a healthy life!

Start With a Positive Mindset 

Living a healthy life is more than just eating salads and hitting the gym. It starts with your mindset. You need to cultivate a positive outlook on life and embrace a healthy lifestyle. Instead of seeing it as a chore, make it a choice. When you are motivated and excited about living a healthy life, it will be easier to take steps towards it every day. 

A great way to start being more positive is to practice gratitude and mindfulness. Start each day by taking a few minutes for yourself to think about what you are thankful for in life. As you go through your day, focus on the present moment and find joy in small things that make it special.  

Remind yourself of all the good things happening around you, instead of only focusing on the negative. This can help to put you in a more positive frame of mind and make it easier to embrace a healthy lifestyle. 

Nourish Your Life With a Better Diet 

Nutrition is key to living a healthy life. Eating a balanced diet that is rich in whole foods, fruits, and vegetables is essential. Good nutrition will provide you with the energy and nutrients needed to enhance your mental and physical well-being, reduce the risk of chronic diseases, and maintain a healthy weight. 

Choosing the best diet for yourself can be a daunting task, but it doesn’t have to be. Start by researching different diets and find out which one fits your lifestyle and goals. Consider factors such as availability of certain foods, the amount of time you plan to commit to prepping and cooking meals, and any dietary restrictions and preferences you may have. 

Once you have narrowed down your choices, talk to a healthcare professional and get their advice on whether the diet is right for you. Finally, try the new diet out for a few weeks and see how it fits into your lifestyle. Adjust as needed so that it works best for you! 

Exercise For Health

Physical activity is essential for good health. It helps improve your cardiovascular health, strengthen your bones, reduce stress, and boost your immune system. Find an exercise routine or weight loss program that works for you, and make it a habit. You can start with simple activities such as walking, jogging, or cycling for 30 minutes a day and gradually increase to more intense workouts. 

Exercise is important for maintaining our overall health, but it is also important to listen to your body and know when to take a break. It’s okay to take some time off from exercising if you are feeling overly fatigued or unwell. Be sure to give yourself enough rest between workouts so that your body can recover properly. Please note as well that people with eating disorders may want to over-exercise, if you are finding that this is you, please speak to your GP or psychiatrist when you can.

If you don’t feel comfortable with a certain exercise or activity, listen to your body and opt for something else.

Practice Self-Care 

Self-care is critical for living a healthy life. It helps reduce stress, anxiety and promotes mental and emotional well-being. Incorporate practices such as meditation, yoga, or other relaxation techniques into your daily routine. Take time out to do things you enjoy such as reading a book, taking a bath, or getting a massage. 

Manage Your Stress Levels 

Stress is a natural part of life, but chronic stress can have a negative impact on your health. It can lead to high blood pressure, weakened immune system, and depression. Find ways to manage stress, such as meditation, yoga, or deep breathing exercises. Take breaks throughout the day, and prioritize self-care activities that help you relax and recharge. 

Get Enough Sleep 

Sleep is essential for good health and well-being. It helps your body rejuvenate, repair and regenerate. Lack of sleep can lead to fatigue, irritability, and poor concentration. Aim to get at least 7-8 hours of quality sleep every night. Establish a relaxing bedtime routine that will help you wind down, such as avoiding electronics and turning off the TV an hour before bed. 

Creating an optimal sleeping environment is key for getting a good night’s rest. To optimize your bedroom, start by making sure it is cool and dark; this helps promote the release of melatonin, which is essential for sleep. Make sure your mattress and pillows are comfortable and supportive to ensure proper body alignment and support during sleep. Invest in blackout curtains to block out external noise or use a sound machine if necessary. 

Surround Yourself With Supportive People 

Living a healthy life can be difficult if you don’t have people around you who support your goals. This is why it’s important to surround yourself with people who share your desire to be healthy. 

Whether it’s joining a local fitness class, finding a workout buddy, or attending healthy cooking classes, there are plenty of ways to connect with like-minded people. 

Focus on Progress, Not Perfection 

It’s important to remember that living a healthy life is not about being perfect. There will be days when you slip up, and that’s okay. The key is to focus on progress, not perfection. Celebrate the small wins, and keep pushing yourself to improve. 

By having a positive mindset, incorporating good nutrition, exercising regularly, practicing self-care, and getting enough sleep, you will enjoy all the benefits of living a healthy life. These habits may take some time to form, but with patience and perseverance, you will soon find that living a healthy life is one of the best decisions you ever made. 

This article was written by Dixie Somers, freelance writer in the USA.

Physical and Mental Health: How Improving One Can Help The Other.

~ Eleanor Segall ~ Leave a comment

Photo by Jonathan Borba from Pexels

Mental health is often viewed as something that exists entirely separate from physical health, but the truth is that they are closely intertwined. In fact, research has shown that improving your physical health can also help improve your mental health. Let’s take a look at some of the ways this happens.

1) Exercise releases endorphins, which have mood-boosting effects.

When you exercise, your body releases endorphins, which have mood-boosting effects. This is one of the reasons why exercise can be so beneficial for people with depression or anxiety disorders. Exercise can help to lift your mood and make you feel happier. In addition, regular physical activity is an effective treatment for mild to moderate depression. It can help to improve symptoms such as fatigue, insomnia, and low energy levels. And it’s a good option for people who don’t want or cannot take medication for their depression.

2) Physical activity can help to improve self-esteem and body image.

When you’re physically active, you start to see results in terms of your body composition and physical abilities. This can boost your self-esteem and make you feel better about yourself. Plus, exercise is a great way to manage stress and anxiety. When you’re stressed out, it’s often hard to find the energy or motivation to do anything. But when you have an outlet for your stress, such as exercise, it can help to ease that tension and make you feel better overall. Read this article for more information on exercising for beginners. 

3) Healthy eating can help to regulate your mood.

 An unhealthy diet can have a negative impact on your mental health. For example, poor nutrition can lead to fluctuations in blood sugar levels, affecting your mood. In addition, people who eat many processed foods tend to be more likely to suffer from depression and anxiety disorders. Conversely, people who consume a healthy diet that includes plenty of fruits and vegetables are less likely to experience these problems.

4) Physical activity can help you to get a good night’s sleep.

 Insomnia and other sleep problems are common among people with mental health disorders. In fact, research has shown that lack of sleep is one of the strongest predictors of depression. However, when you’re physically active, you’re more likely to get a good night’s sleep. In addition, exercise helps promote relaxation and calmness, which can be helpful for people who have trouble sleeping.

5) Physical activity can help to reduce stress levels.

One of the leading causes of mental health problems is prolonged exposure to stress. When you’re constantly stressed out, it can take a toll on your mental health. Exercise is a great way to combat stress because it helps to release tension and promote relaxation. In addition, physical activity can help you to manage your time more effectively and reduce feelings of overload or overwhelm.

When it comes to mental health, there’s no one-size-fits-all solution. But improving your physical health can be an essential part of the overall treatment plan. So if you’re struggling with a mental health disorder, talk to your doctor about ways that you can improve your physical health as well.

6) It can encourage you to take a different approach to your overall health

When you start taking better care of your health, it can prompt you to keep going and look at other areas of your lifestyle that need improving. Exercise and healthy eating can make you feel more energised and positive, completely changing your mindset.

It can also highlight other issues you might be facing that you may not have addressed. Maybe it’s time to go to the doctor or explore a diagnosis with ADHD Centre and get clarity on a problem you’ve been facing for some time. A complete health makeover can help you move forward and make the most of your new energy and lifestyle.

This blog was written by a freelance writer.