Monday 6th July for a lively and informative webinar on sexual health in menopause, what to be aware of, what to look out for and finally sexual pleasure at this important time. I'll be joined by the lovely Diane Danzebrink, Emily Power Smith & Jane Lewis.
Watch below and any questions please get in touch, this raised many issues which I will be revisiting and arranging other chats and interviews to discuss.
Watch too for my zealous 8 year old trying to join in on the fun..LOL
For more on Vaginal Atrophy click here.
The answer is Yes - I have used herbal tonics made into individual personal tonics for years by Roisin. Here we chat about the power of herbs, how they can help and how you can incorporate into your everyday cooking.
Stress is a key component when it comes to good brain health, Ellie Schilling chats through way and the various forms we can use on a practical everyday basis.
Mindfulness tips by Ellen Shilling
Mindfulness is the practice of coming to the present moment with full acceptance and non- judgement.
Tip #1: Start your day the mindful way. Set your alarm a few minutes early. When you get up out of bed mindfully place your feet on the floor and take a breath, decide that today will be a good day. Slowly have your shower, eat, and get ready for work taking care and paying attention to each task as you go about it.
Tip #2: When in front of a red traffic light: look at it, smile and take it as an opportunity to breath, pause and take in your environment.
Tip #3 “At some point during the day; taste the coffee. Notice it and that’s already disciplining your mind. Your mind wanders? It’s supposed to. Just bring it back to tasting the coffee, over and over again, and that’s like doing a sit-up.” Ruby Wax
Tip #4: Pause, Notice, Breathe. (PNB). At moments throughout your day, take a moment to: Pause: stop what you’re doing, put everything down
Notice: Your surroundings. What do you see, feel, hear, taste, and smell?
Breathe: Notice your breathing; is it shallow, panicked, slow, long or something else? Soften it slightly and slow it down. Spend a minute or two on your breath (or longer if you have the time)
Tip #5: On your way to work look around you. Turn off all distractions and notice your journey. What do you see & hear on your way? What do you notice that you never noticed before?
Tip #6: Mix up your morning routine. Take a different route to work. We tend to go into autopilot when we do things the way we’ve always done them, so change things around and see how it feels.
Tip #6: If you find yourself getting overwhelmed today or need a little breathing space, use the STOP approach:
1. Stop what you’re doing. Put things down for a minute Take stock. Ask yourself what you are experiencing right now. What are your:
a. Thoughts, feelings emotions. Let the answers be as they are, resist the urge to judge.
2. Take a few long slow deep breaths. Let your breath anchor you to the present moment.
Tip # 8: Mindful eating. For one meal today eat slowly, taste the food, tune into the textures and taste of your food giving thanks to all the people who were involved in getting it from source to your plate. “The more you eat, the less flavour; the less you eat, the more flavour” Chinese proverb
Tip #9: in moments of overwhelm, stop everything, take a few deep breaths and use the mantra “I am here. This is now”
Ellen Shilling Ellen@Xhale.ie www.Xhale.ie Blackrock Co Dublin.
Chatting here to Dr Sharon O Donnell about how we can look after our brains, what we should watch for and the many forms of HRT women can consider.
Chatting here with Linda Murray from Beoga Nutrition about the all important foods for brain health and nourishing our bodies from the inside out.
Nourishing the brain - Beoga Nutrition
It is never too early (or too late) to nourish your brain. In general, eating a diet that mainly consists of real, unprocessed, whole foods is recommended regardless of what your dietary preferences are. A good diet is always balanced with good lifestyle habits so getting adequate sleep, moving regularly, and managing stress levels are also essential for brain health.
Tips to support brain health
• Eat Fat – 60% of the brain is comprised of fat and in some circumstances our brain can use fats (ketones) as an energy source. Essential Fatty Acids (EFA) are called essential as our body cannot make them and so we must include them in our diets. These EFAs include Omega 3, 6 and 9 but Omega 3 is especially important due to the anti-inflammatory properties
Good sources of fats include extra virgin olive oil, avocado, nuts & seeds including flax and chia seeds (vegetarian sources of omega 3) and oily fish including wild / organic salmon, trout, anchovies, mackerel & sardines. Butter & coconut oil are saturated fats and are a good choice for cooking at home.
It is also important to avoid hydrogenated / trans fats which are damaged during processing and may be inflammatory and will not benefit your brain. Minimise processed foods including biscuits, cakes, margarine, processed foods, deep fried foods etc.
• Include complex carbohydrates – This step is really simple, switch refined carbohydrates (white bread, pasta & rice which often have had all vitamins, minerals & fibre removed) to unrefined brown versions which are nutritionally complete. Fibre helps to support a healthy digestive system, balance blood sugar and provide bulk to fill you up. Note: Low carbohydrate diets exclude these foods but should include low carb alternatives that contain nutrients & fibre.
Chatting to Siobhan Dee about the importance of monitoring our risk to diabetes and the impact on brain health.
Special Guest of Brain Health Week the lovely Dr Lisa Mosconi - so much to talk about in limited time, an absolute pleasure to get to chat and discuss her fantastic book The XX Brain.
Get the notepad out, listen to some great tips & advice from Breege Leddy on how to get the best nights sleep. Sleep as research tells us and good quality sleep is essential to protect the health of our brains.
Top Tips & Info from Breege Leddy.
Sleep is a very organized process involving different sleep stages (N1, N2, N3 and REM). We cycle through light sleep, deep sleep and dream sleep throughout the night. The normal sleeper will have several cycles a night, having the majority of deep sleep in the first third of the night and dream sleep getting longer as the night progresses.
The normal latency to sleep is approx. 20 minutes. It is normal to have brief awakenings during the night, particularly, toward the end of the sleep period. Nobody sleeps 100% of the time in bed! But you should be aiming to be asleep for approx. 80-90% of the time in bed.
Circadian rhythm (body clock) – a self-sustaining system that regulates a 24-hour rhythm.
Emotional regulation & good mental health.
Insomnia can include:
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Chatting with RTE's The Happy Fit Guy Ray Lally about the importance of exercise for our brains and he even shows us some great practical exercises we can do at home ! I'll be doing my Push & Pull as the kettle boils :-)
Chatting with Diane Danzebrink about the impact of stress on not only our mental health but our brain health. We also talk about the many practical habits you can incorporate into your daily life.
Bringing you the latest research and health tips to help you navigate perimenopause and beyond