As the body adapts to a new normal, you may experience discomfort and unfamiliarity, which can in turn affect your quality of sleep. Whilst this is common, it can be far from pleasant, which is why we have compiled our 5 top tips on how to get to sleep when going through the menopause. Sometimes just knowing that other women are going through similar things can be really helpful.

As your body adjusts to its lack of hormones, it can impact your sleep quality and cause sleep disorders. These sleep disruptions can start in perimenopause and continue throughout your menopause transition.

Sleep difficulties can include many things, from restless leg syndrome, hot flashes, night sweats, difficulty getting to sleep, poor sleep quality, including a change in your circadian rhythm and sleep schedules. Lack of good quality sleep can affect your whole waking life too and if you are struggling with long-term insomnia, then do talk to your GP about additional medical solutions.

These five tips are:

Create a Relaxing Bedtime Routine

Create a Relaxing Bedtime Routine: Establishing a calming routine before bed can signal to your body that it’s time to wind down and prepare for sleep. Consider incorporating activities such as reading a book, taking a warm bath, or practising relaxation techniques such as deep breathing or gentle stretching. These activities can help relax your mind and body, making it easier to fall asleep and stay asleep throughout the night.

Keep Your Bedroom Cool

Hot flashes or flushes and night sweats can make it difficult to maintain a comfortable body temperature while sleeping. To combat this, try keeping your bedroom cool with a fan, opening windows, and using lightweight, natural fibre bedding. Additionally, wearing breathable sleepwear made from natural fibres like cotton can help regulate your body temperature and prevent overheating during the night.

In addition to bedding and sleepwear, your bed is also key to a good night’s sleep. I appreciate that we can not all afford to buy a new mattress; however, you could update your existing mattress with a Simba Sleep Topper. This mattress topper is designed to offer extra airflow for a fresher, more comfortable sleep, making it a more affordable way to accommodate those dreaded night sweats and hot flushes. Plus, it has a removable washable cover, so I can sleep easily knowing that I can pop it in the wash after a particularly difficult night.

Limit Stimulants and Avoid Heavy Meals

Consuming stimulants such as caffeine and nicotine close to bedtime can interfere with your ability to fall asleep. It’s best to avoid these substances in the evening or at least several hours before bed. Similarly, eating heavy or spicy meals before bedtime can cause discomfort and indigestion, making it harder to sleep. Opt for lighter, well-balanced meals in the evening to promote better sleep.

Stay Active and Exercise Regularly

Engaging in regular physical activity can have numerous benefits for sleep during menopause. Exercise helps reduce stress, improve mood, and promote better sleep quality. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. However, try to avoid exercising too close to bedtime, as it can increase alertness and make it harder to fall asleep.

Seek Support and Talk to Your Doctor

Menopause can be a challenging time, both physically and emotionally. It’s important to seek support from loved ones or join support groups where you can connect with other women going through similar experiences. Additionally, if your sleep disturbances persist or significantly impact your day-to-day life, consider talking to your doctor. They can provide guidance, recommend lifestyle changes, or discuss potential treatment options (including HRT) to help improve your sleep during menopause.

Remember, every woman’s experience with menopause is unique, and what works for one person may not work for another. It may take some trial and error to find the strategies that work best for you. Be patient with yourself and prioritise self-care during this transitional phase of life.

For more sleeping tips, check out my previous sleeping tips post here.

Over the years I have had some very dark times and suffered from post-natal depression after my pregnancies and was incredibly lucky to get fantastic treatment from the mental health team including cognitive behavioural therapy (CBT) and access to a psychiatrist.

This gave me an insight into what compounds my moods and also some of the triggers for the changes. For me, sleep is a big issue (or that should be lack of sleep) and I also suffer from seasonal affective disorder where my mood changes dramatically in the darker seasons.

Knowing this – allows me to make allowances but also take active action against it and proactively help my mental health

What I do to try and alleviate my SAD.

1. Sleep – In addition to being prone to depression, I have always suffered from insomnia – heck, it is a family tradition to talk about the fact that my parents got less than 4 hours of sleep until I turned six and then they only got more as I started to get my own breakfast! So I prioritise sleep over everything else. We have as large bed a bed as will fit in our bedroom, yes a super king mattress as there is no need for my restless sleep to interfere with the husbeasts sleep!
2. I have a daylight alarm clock – it wakes me up with a dawn simulation and fills my room with a glow. I try and get up at the same time every day as consistency and routine work for me. My husband is great and brings me up a thermos of tea as he leaves for work before I get up.
3. I make sure that I try and get as much natural light into my home as possible, so open all the curtains as soon as I get up.
4. I use a SAD lamp – I have a 1000 lumens plus lamp that I use for 15-30 minutes each day from September onwards. I have mine at my desk and set to come on at the same time each day.
5. I walk our Dog Alvin at lunchtime each day – he is a great incentive for getting out into nature no matter what the weather.
6. Food, I crave cabs during this time and I try to make sure that I balance that with eating a rainbow. I don’t restrict the carbs as I find that just makes me want to eat them more, but I make sure that I have lots of my favourite fruits and vegetables with them. I think this is much easier as I have a family and I meal plan each week. They keep me in check! I also make sure that I take my Vitamin D spray each day.
7. I don’t drink alcohol on a regular basis, but I do make sure that I switch to decaf at a certain time each day when it comes to my tea or coffee. I try and embrace the cosy and have hot chocolates and make sure I keep hydrated. Some people find that they use alcohol as a crutch this time of year, so choose to avoid it as it exacerbates my unwanted feelings.
8. My family know that I suffer more from September to April and make allowances for that, but they also encourage me to get out and about. Go for more walks. My instinct is to hunker down, but I feel much better the more fresh air and outside time I get. Naturally, I want to socially withdraw, but this adds to my negative feelings so I plan to see friends more often as a way of making me feel better. Having things to look forward to really helps.
9. Hygge – I try to take a page out of our Scandinavian cousin’s books (they have even less winter sunshine than we do) and embrace all things cosy, including lighting candles and our fire, getting my quilts out and gathering with the family when I can. I even light candles, grab a hot water bottle and blanket and snuggle and read on a evening as soon as the darkness draws in (I get the fairy lights out in October)! Apparently staying warm can reduce depression by half.

Mindset can help

Knowing that it is coming can be daunting, but also I know that I can plan for feeling this way. For me, mindset is really important. Knowing that this will pass and that the sun will come back.

I make sure that I celebrate the small things or glimmers that have made me happy each week. Keeping a regular journal can help me find a pattern so I can do more of what makes me happy.

Seek Help

It is important not to suffer in silence and I know that I can always chat with my GP and look at upping my anti-depressants during this time if needed.

The Role of Supplements in Parenthood:

Parenting is an all-encompassing role that often requires more from our bodies and minds than we might realize. The combination of sleepless nights,, constant multitasking, and the inevitable stress can take a toll on our physical and mental well-being. Supplements emerge as invaluable allies, offering a convenient and effective means of filling nutritional gaps, boosting immunity, and fortifying overall well-being. Whether you’re navigating the challenges of early parenthood or managing the complexities of a larger family, integrating the right supplements into your daily routine can be a game-changer, enhancing your energy levels and resilience. Your health doesn’t have to break the bank either. With coupon codes for suppliers like Chemist Warehouse, it can be easier than ever to look after yourself – you deserve it after all!

Benefits of Taking Supplements:

• Nutritional Gaps: In the hustle and bustle of modern life, achieving a perfectly balanced diet can be challenging. Supplements serve as a nutritional safety net, delivering essential vitamins and minerals that might be lacking in our daily meals, ensuring that our bodies have the resources they need to function optimally.

• Immune Support: Parenthood often means being exposed to a plethora of germs, particularly as children start their educational journey. Supplements such as vitamin C, zinc, and echinacea can play a pivotal role in bolstering your immune system, providing a robust defense against common illnesses and keeping you healthy and active.

• Energy and Stamina: The physical demands of parenting are undeniable. Supplements containing iron and B-vitamins contribute to energy metabolism, combating fatigue and enhancing overall stamina, ensuring you have the vitality to keep up with the demands of your dynamic role.

• Mood and Stress Management: The emotional rollercoaster that often accompanies parenthood can be overwhelming. Omega-3 fatty acids and vitamin D are known to contribute to mental well-being, helping manage stress and fostering a positive mood, ultimately contributing to a more harmonious family environment.

Choosing the Right Supplements:

Navigating the vast landscape of supplements can be a daunting task. To aid you in making informed choices, consider the following tips:

• Consult a Healthcare Professional: Whether you’re interested in taking multivitamins or gpl 1 supplements for weight loss, seeking guidance from your healthcare provider is crucial. They can assess your specific needs, existing health conditions, and potential interactions with other medications, ensuring a tailored approach to your well-being.

• Consider Your Lifestyle: Tailor your supplement choices to your unique lifestyle. If you have a hectic schedule, a comprehensive multivitamin might offer the convenience you need. If you follow a specific dietary regimen, such as vegetarianism, supplements like B12 or iron may be essential to address potential nutritional gaps.

• Quality Matters: Opt for supplements from reputable brands that adhere to stringent quality standards. Third-party testing ensures that the product not only contains what is stated on the label but also meets safety standards, providing you with confidence in your choices.

• Read Reviews: Real-life experiences can offer valuable insights into the effectiveness and potential side effects of supplements. However, bear in mind that individual responses can vary, so consider reviews as part of your decision-making process rather than the sole determining factor.

What to Expect When Taking Supplements:

Understanding what to expect when incorporating supplements into your routine is crucial for setting realistic goals and staying committed to your health journey:

• Gradual Changes: Supplements work synergistically with your body over time. Immediate results are rare, so patience and consistency are key. It may take several weeks before you notice significant improvements in your energy levels, immunity, or overall well-being.

• Individual Variability: Every individual is unique, and what works wonders for one person may not have the same effect on another. Finding the right combination and dosage that suits your body might involve some trial and error, so be open to adjustments.

• Complementary to a Healthy Lifestyle: Supplements are most effective when incorporated into a holistic approach to health. They should complement a balanced diet, regular exercise, and other healthy lifestyle practices rather than serve as a substitute.

• Potential Side Effects: While side effects are generally rare, they can occur. Pay close attention to how your body responds to supplements and consult your healthcare provider if you experience any adverse effects. Your well-being is paramount, and any concerns should be addressed promptly.

In the intricate tapestry of parenthood, where each day presents new challenges and triumphs, safeguarding your health becomes an integral part of the journey. Supplements emerge as powerful tools in this endeavor, providing the necessary nutrients to fuel your body and mind. By making informed choices, consulting healthcare professionals, and maintaining realistic expectations, you embark on a transformative path toward improved health, increased energy, and enhanced well-being. Parenthood is not just a series of tasks but a marathon, and with the right support, you’ll not only cross the finish line but do so with strength, vitality, and a profound sense of accomplishment.

Frizz-Free Forever – Taming Unruly Hair

Dealing with frizzy hair can be a daily battle for many of us, and can even put a dent in our self-confidence. Fortunately, with the right approach, it’s possible to achieve smooth, frizz-free locks that make you look and feel like your best self.

Start by using a moisturising shampoo and conditioner specifically designed to combat frizz. After washing, gently pat your hair dry with a microfiber towel instead of rubbing vigorously. Apply a smoothing serum or an anti-frizz cream to damp hair, focusing on the mid-lengths and ends. Blow-dry using a diffuser attachment or allow your hair to dry naturally to minimise heat damage.

When it comes to styling, opt for a wide-toothed comb or a detangling brush to prevent breakage and frizz. Consider using a flat iron or a ceramic round brush with a blow dryer to smooth out the hair and seal the cuticles.

Finally, finish with a lightweight hairspray or a few drops of hair oil to add shine and lock in the style, ensuring frizz-free hair that lasts throughout the day.

Conquering Dandruff – Regaining Confidence With A Healthy Scalp

Dealing with dandruff can be an uncomfortable and confidence-denting experience. However, by using some effective flake-beating strategies, you can say goodbye to this frustrating condition and restore your scalp to health.

Start off by using an anti-dandruff shampoo containing active ingredients like zinc pyrithione, ketoconazole, or selenium sulphide. These ingredients help combat fungus and reduce flakes. Gently massage the shampoo into your hair and scalp, allowing it to sit for a few minutes before rinsing thoroughly.

Avoid using hot water, as it can strip the scalp of natural oils, worsening dandruff. After washing, avoid scratching or picking at your scalp as it can exacerbate the condition. You might want to incorporate a weekly exfoliating treatment to remove dead skin cells and prevent buildup.

Additionally, it’s important to eat a healthy diet, rich in vitamins and minerals, to support a healthy scalp.

Fighting Hair Loss – Coping Strategies And Self-Esteem Boosters

Hair loss can be a particularly challenging experience, potentially severely impacting your self-esteem and overall confidence. However, navigating this experience with resilience and a positive mindset is possible if you have some coping strategies to help you.

One effective coping method is to seek support from your loved ones or join support groups to help individuals struggling with hair loss. Sharing your feelings and experiences with others who can relate can prove cathartic and provide a sense of comfort and understanding. Professional counselling or therapy can also help, addressing the emotional impact of losing your hair and providing tools to help build resilience and self-acceptance.

Embracing alternative hairstyles and accessories can sometimes be a powerful confidence booster. Experiment with different haircuts and styles that complement your appearance and make you feel good about yourself. You can also try headscarves, hats, hair extensions, and wigs that allow you to express your personal style while providing a sense of security and confidence.

Do you have hair loss that could be alleviated with the help of a prescription? If so, you may benefit from the hair loss treatments provided by Oxford Online Pharmacy. They offer a wide array of affordable tablets, shampoos, foams, and supplements that can help to slow or even halt the progression of your hair loss. Speak to one of their NHS-registered healthcare professionals and you will be offered guidance on the best course of action to tackle your hair loss.

Taking care of your overall well-being is also important when coping with losing your hair. Focus on maintaining a healthy lifestyle, including a balanced diet, regular exercise, and finding ways to lower stress levels. Invest time and effort in self-care and dedicate time each week to pursuing activities that you really enjoy, as this will help you develop a positive outlook and boost your confidence.

Bye-Bye Breakage – Strengthening Damaged Hair

Damaged tresses are a particularly widespread problem, usually caused by aggressive styling or heat damage. Fortunately, with the right care and attention, it’s possible to bid farewell to breakage and restore strength to your locks.

Start by assessing your current haircare routine and identifying any damaging practices. Avoid excessive heat styling, over-processing, and harsh chemical treatments. Instead, opt for gentle hair care products specifically formulated for damaged hair. Look for shampoos and conditioners that contain nourishing ingredients like keratin, proteins, and natural oils to help restore moisture and strengthen the hair.

Including regular deep conditioning treatments can work wonders for damaged hair. Choose an intensive conditioner or hair mask rich in hydrating and repairing ingredients, such as shea butter, argan oil, or collagen. Apply the treatment from mid-length to ends, focusing on the most damaged areas, and leave it on for the recommended time to allow the ingredients to penetrate and repair the hair shaft. Consider using a shower cap or warm towel to create gentle heat, which helps to enhance the conditioning treatment’s effectiveness.

To minimise breakage, be careful how you handle your wet hair. Wet strands are more fragile and prone to damage, so avoid brushing or combing vigorously when your hair is wet. Instead, use a wide-toothed comb or a detangling brush to gently work through knots and tangles, starting from the ends and working your way up.

By giving your damaged hair the gentle handling and TLC it needs, you can hopefully say goodbye to breakage and welcome stronger, healthier locks.

Colour Confidence – Tips For Successful Colour Experiments

Many of us have decided to change our hair colour and instantly regretted it once our new look was unveiled. If you want to go for a new hue, but you’re worried about repeating old mistakes and ending up with an unwanted shade of orange or green, don’t worry; here are some key tips to ensure your colour experiments end up a success.

First and foremost, do thorough research and gather inspiration for your desired hair colour. Look for images and examples that match your skin tone, eye colour, and personal style. Before diving into a full hair colour change, consider trying a semi-permanent or temporary hair colour option. This allows you to experiment with different shades without a long-term commitment.

Preparing your hair before colouring is crucial for optimal results; give it deep conditioning before you colour it to help it withstand the harsh chemicals. Most importantly, you also need to do a patch test to ensure you’re not allergic to the hair colour you have chosen.

When applying the hair dye, follow the instructions provided with the product. Section your hair and apply the colour evenly from root to tip, making sure to saturate each strand. After colouring, you can maintain the vibrancy and health of your hair by using colour-safe products. Look for shampoos and conditioners specifically formulated for coloured hair as they help to lock in the colour and prevent fading.

Remember that experimenting with hair colour is a process, and finding the perfect shade that resonates with you may take time. Embrace the journey, stay safe at all times, and don’t hesitate to seek professional guidance if needed. With these tips in mind, you can confidently embark on your colour transformation and achieve stunning results!

For those who are struggling to buy incontinence products (free of charge & limited to two items per household), call the CCS customer care team on 01772675 048 or fill in the form via Complete Care Shop.

Stress incontinence was one of the most frightening aspects of pregnancy and childbirth. Everybody was talking about how important it was to do pelvic floor exercises regularly and start as early as you can. I was so concerned about it that I did pelvic floor exercises every time I boiled the kettle and I still do!

But urinary incontinence isn’t just limited to pregnancy and postpartum, it can impact people of all ages including women during perimenopause and menopause. I went through medical menopause (my fallopian tubes and ovaries were removed) at 35 and experienced all sorts of symptoms then and now my peer group are going through similar.

It is excellent to educate yourself on these issues but we also need to know that as well as doing exercises to prevent and reduce incontinence, there are also treatments available on the NHS and no woman should live in silence with these conditions.

Why menopause can affect your pelvic floor?

Our body can go through many changes during perimenopause and menopause much more than just the hot flashes, mood swings and night sweats, in fact as our oestrogen levels drop at the time of perimenopause and menopause, this can affect our pelvic floor health. But it isn’t just down to hormones, as we age so do our muscles and ligaments so we need to exercise them.

Pelvic floor issues are less well known, yet affect over 50% of women and can cause great discomfort and anxiety according to Nuffield Health and at worst could cause pelvic organ prolapse (where the pelvic organs protrude into the vagina).

Common symptoms include:

• Stress Incontinence – leaking urine when you sneeze, cough, run, jump or do exercise. Why do you think the talk of seeking if you have to go on a trampoline is so common?!
• Urinary urgency – When you have to go, you have to go. You just can not hold it in. This is also called urge incontinence.
• Urine Infections – Urinary Tract Infections (UTIs) seem to be more common and you can have the symptoms such as an overactive bladder and irritation without the infections.
• Pain during sex or just vaginal dryness, itching or sore vagina or vulva. This can be caused by thinking of the vaginal tissue which can reduce libido and reduce sexual intercourse – this can be treated with an estrogen pessary.

As my delightful GP said it all technically comes under the umbrella of vaginal atrophy and it isn’t something that we have to live with as there are solutions for most women out there.

Pelvic floor exercises

To strengthen your pelvic floor muscles, sit or stand comfortably and squeeze the muscles 10 to 15 times. The key is to not hold your breath or tighten your stomach, bottom or thigh muscles at the same time as squeezing.

You need to do it regularly and build them up and hold each squeeze for a number of seconds if you can. Every week, you can add more squeezes, but be careful not to overdo it, and always have a rest between sets of squeezes. Mix it up with a mix of long and short squeezes.

If you need more help or reminders, the NHS recommends squeezyapp, which is £2.99 to download. It is designed by chartered physiotherapists specialising in women’s and men’s pelvic health. It gives you a plan, tailored settings, reminders, visual guides and much more. It can even link with your Apple watch to give you discreet reminders.

As I said I do my pelvic floor exercises when I boil the kettle and I drink a lot of tea!

As you can see from above the health of your pelvic floor is very important to your whole physical wellbeing as well as your mental health.

Pelvic floor dysfunction is often curable or at the very least made much more manageable with the right help and support, so do not suffer in silence.

But that definitely shouldn’t be the only reason why you would want to check your testosterone levels. Additionally, those who experience low testosterone are usually very tired, their muscle mass is decreased, are oftentimes depressed, deal with erectile dysfunction, and many other things.

Even though all of this can cause a lot of stress, on a more positive note, there are many steps that can be taken to improve testosterone production. If you need some guidance when it comes to this, then check out these tips below.

Natural Ways To Improve Your Testosterone 

Fat, Protein, And Carbs Must Be Consumed

Here’s something that can be incorporated into your daily routine easily. So if you want to boost testosterone in a natural way, then you should focus on your calorie intake. Keep in mind that constant dieting, or on the other hand, overeating is definitely good for your health, and testosterone levels as well.

If you want to make sure that you are maintaining healthy levels of testosterone and at the same time get rid of excess fat, then you should consume as much protein as possible. Besides that, carbs also play a major role.

Namely, many studies have shown that they can optimize testosterone levels, especially during resistance training. Furthermore, another study has showcased that sufficient healthy fats can also be of huge help for overall health and testosterone production. 

That’s why it is easy to conclude that your diet should mainly consist of carbohydrates, protein, and fat. Give it a try and you’ll quickly notice the results!

Testosterone Boosters

What do these represent? Namely, if you’re searching for an easy, yet efficient way to enhance testosterone levels naturally, then you should opt for a supplement that is going to help you accomplish that. 

Fortunately, the market is filled with high-quality products of this kind. All you have to do is simply Google top testosterone boosting supplements to get a list of the ones that are currently the most popular. Additionally, these products can be of huge help for those who are having issues with fertility or low testosterone levels.

Just remember that if by any chance, you are experiencing some serious symptoms of low testosterone, like muscle loss, fatigue, reduced libido, then you will most likely need to have an additional treatment besides these supplements.

Dark, Leafy Greens

Generally speaking, dark, leafy greens are a good source of micronutrients. They contain magnesium, which is a mineral that’s crucial for having optimal testosterone levels, especially in older folks.

Moreover, magnesium boosts testosterone bioactivity in the body because magnesium decreases oxidative stress. What is oxidative stress? It can be defined as an imbalance between free radicals and antioxidant defences in the body. 

One study that was conducted several years ago has shown that men older than sixty-five who had higher levels of magnesium in their blood, also had higher levels of testosterone in comparison to those whose levels of magnesium weren’t as high as theirs.

Another research has showcased that men who weren’t consuming leafy green veggies, or at least not higher amounts of it were having lower testosterone levels, hence, if you’re able to, make sure to consume kale, spinach, collard greens on a regular basis to see if there will be any improvements.

Sleep Must Never Be Neglected

Although this is not an ingredient, we had to mention it because we cannot stress enough how it’s generally crucial to have a good night’s sleep. Lack of sleep can negatively affect many aspects of your health, including testosterone levels. A study that was conducted at the University of Chicago has uncovered that testosterone levels can significantly drop in men who are not having high-quality sleep.

Furthermore, the study has revealed that after only one week of poor-quality sleep, daytime testosterone levels have dropped by almost fifteen percent which is devastating due to the fact that testosterone generally decreases around one to two percent per year.

That’s precisely one of the reasons why you should prioritize a good night’s sleep. Not only will it help you boost testosterone production but you will also feel positive changes when it comes to other health-related things.

Many scientists suggest sleeping around seven to eight hours every night, and if you’re not able to do so, then maybe you should consider contacting your healthcare provider.

Even though no one is indifferent to this health issue, as you can see there are so many different, practical ways that can help you change things for the better. So do not stress over it, but simply start implementing these tips right away.

Add that to the fact that I live with a chronic illness and this has been a horrific time. I have not felt under the weather for as long as I can remember. The mixture of headache, congestion and cough is exhausting and as a parent, I can not just go to bed and rest until it has run its course. So I have been researching tips to help deal with it.

Tips for dealing with the Worst Cold Ever!

• Rest – The top tip would be rest and this is the one I received from everyone. Rest and sleep as much as you can to allow your body to recover. It can be hard to sleep when you are so conjected so try sleeping more upright.
• Fluid, keep drinking not only will this keep you hydratrated it will help any headache you have. Try hot water with lemon, honey and ginger which will help sooth your throat and also peppermint tea is great too. I also love hot lemonade and people wear by hot blackcurrent Notice a theme? Hot drinks are often gentler on the throat and help prevent coughing fits. Steer clear of milky drinks as they are mucas producing.
• Use a humidifyer – this was something we learned a long time ago. for those that don’t follow Maxi was born with a chest condition and we were recomended a humidyfier for then it as partifularly bad. It is a godsend when you have a cold as it keeps the air moist and helps you breath easier.
• Inhaulation – Saline nasal sprays and steaming are a great way to reduce conjestion without medication or in addition to it.
• Pain Relief – there is a miriad of pain relif and flu and cold mediation outhere. Just make sure that you don’t take too much or mix them.
• Head Cool Strips – The cooling effect lasts for around eight hours, the strips need no refrigeration,  the strips contains no medication and are fragrance free, which is key as I used to feel sick with scented things when I had a migraine and Maxi hates things with a scent.
• Elderberry Syrup – I introduced this to the boys when they were four years old and I swear by it over the winter period for providing them with a top up of vitamin C and antioxidants.
• Vitamin D – We barely get enough sun in the summer, so there is no doubt that we certainly do not get enough in the autumn and winter.
• Manuka Honey – honey is great for soothing sore throats and add it to some hot water with lemon for a great pick me up too.
• Probiotics – When we had a bout of illness last winter.  My friend Louise, who is a nutritionist suggested a course of probiotics for us all.  She was right and they gave our immune systems a boost.

Tips for Managing at Home when you have a cold.

Again the biggest tip here would be to drop the mum guilt. We need to not feel guilty about letting standards slip whilst we focus on recovering.

Forget the TV Time Limits – Don’t feel bad about your kids watching too much TV- desperate times call for desperate measures. If your kids are content laying down and watching Frozen four times in a row, watch it with them! You may even get to close your eyes for a few minutes and even if you don’t, you will be laying and resting; which is THE best thing for you and them.

Fed is Best – Yes in an ideal world we would have a freezer full of healthy nutritious meals for when we fall ill, but that isn’t always the reality. There is nothing wrong with a few takeaway meals or convenience food for the family. Yes homemade chicken soup might b best, but shop-bought is great and a lot less energy until you are better

Ask for Help – This is one of the hardest things for me and links with the whole mum guilt thing, but I have learned to just get over myself and ask for help. That might mean getting the kids to school or asking my husband to step in or even ask the kids to step up more

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A – Amazing

I along with a group of bloggers are all going to tell you why we think it is important to be a donor, we are going to spell it out for you and my letter is A.

Firstly donating an organ is an amazing thing for anyone to do.  It isn’t an easy decision and has an impact on the people you leave behind, but you are giving an amazing gift to another person.

Do not be Ambiguous

• Only 45% of families will agree to donation if decisions aren’t known
• This rises to 95% when the decision to be an organ donor is known

So you have to talk about organ donation with your family and friends.  Let them know what your decision is and why.  Make is clear and do not be ambiguous.

Why organ donation is important to me:

 Advancement 

I have touched upon my condition and dance with cancer in the past.  The fact that I have a genetic spelling  mistake and may have passed this on to my boys is hard to deal with, but it is not something that dominates our lives.  We choose not to let it, but it does mean that as a family we have all discussed death and that I have seen more than my fair share of family die.

I know that if in my death I could help another person I would in a heartbeat.  I know that it is though peoples generosity and also scientists and doctors thirst for knowledge and desire to find cures that my childrens lives and outcome may be different to mine. So for me it is about Advancement.

What I want you to take away from this blog post

Please don’t just read this post and nod to yourself.  I am asking you to make an action, to go away and tell your family and friends that you want to be an organ donor.  Talk to your partner, your parents and your children, ask what their wishes are and make it clear.

If you haven’t signed the Organ Donation Register, then please go to the National Transplant Week website  and sign up.

Now you know what I want to be an organ donor I would love for you to pop over to Aim Above Limits and see why Katie is an organ donor.

She provides a variety of holistic therapies and beauty treatments, gift vouchers and natural health and beauty products.  Her massages are divine and she tailor-makes her treatments according to your requirements and needs.  She has the ability to put people at ease and make your treatment relaxing and refreshing.

She made a superb inhaler and roller ball of a special aromatherapy mix for Mini and his tantrums, which he still uses to this day.  I felt more than confident in asking her advice as she is a trained and qualified aromatherapist.

So I asked her to write me a guest post about how we can all strengthen our winter defences.  S0 over to Louise:

With autumnal colours filling the landscape there is no denying that winter, and all it’s associated ails, is rapidly approaching.  Do you dread the onslaught of endless winter bugs?  Stocking up on tissues and mentholated rubs and lozenges?  Would it surprise you to learn that it doesn’t have to be that way?

It’s very simple; avoiding the winter bugs is all about having a strong immune system.  If you have been watching ‘Food Hospital’ on Channel 4 you will be very aware of the power of  food, and our nutritional status for keeping us healthy.  Well, here is my prescription for staying healthy this winter and beyond.

• Top up your friendly bugs.  Those that reside in our intestines have been proven to have a very positive impact on our immune system.  Too few and we get ill.  It’s very easy to give them a boost with a quick course of probiotics which are available in both capsule and powder form.  Top Tip: Always take probiotics during and after a course of antibiotics.  Antibiotics kill off the good bugs as well as the bad ones.
• Boost Your Vitamin C and Zinc.  These are the primary immune boosting nutrients.  Unfortunately to get the immune boosting benefits you will need to supplement as it is virtually impossible to obtain a sufficient dose through food alone.  Take 1-2 mg of vitamin C and 15mg of zinc a day. Top Tip: Vitamin C helps the absorption of iron from your food, so take some of your vitamin C when eating iron rich foods for an added boost.
• Take a high quality multi vitamin/mineral.  There are lots of other nutrients involved in keeping your immune system in optimum working order such as Vitamin A, Vitamin E, magnesium, calcium, selenium and molybdenum. Top Tip:  All supplements were not created equal.  Avoid cheap version where costs are kept down with dosages too low and ingredients the body finds difficult to process making them an expensive waste of money.  If you only have to take one a day, it’s not enough!
• Clean up your diet. All the advice above will be more effective if you eat a nutrient rich diet too.  Fresh food in a rainbow of colours provides added benefits that these supplements can never hope to live up to including enzymes, fibre and helping your body to absorb all these extra nutrients you are fuelling yourself with.  Refined, processed food often use more trace minerals to digest them than the ‘food’ itself actually provides.  Finally, cut right down on your refined sugar intake.  Studies have shown that eating sugar suppresses our immune system for up to 5hrs; plenty of time to catch that cold. Top Tip: Xylitol is a widely available natural sugar substitute that looks and tastes great, doesn’t spike blood sugar levels and is even good for your teeth.
• Catch more ZZZZZZZs.  There is a close association between immune function and sleep.  Sufficient sleep, believed to be at least 7 uninterrupted hours a night, enables the immune system to recharge.  Interestingly the onset of an illness of any kind also increases our need for sleep as our immune systems go into battle.  Having a young family of my own I know this is not always easy to achieve, but I find knowing how important it is helps me focus on getting more sleep, even if not enough.  Top Tip:  Start ‘winding down’ an hour before you want to sleep…log off and switch off and choose reading or listening to a relaxation track before drifting off.
• Take some Exercise. The important word here is ‘some’.  Those of us that have 30-45 mins a day of moderate intensity exercise such as brisk walking or gentle jogging are 20% less likely to catch colds and coughs.  It is  equally important not to overdo it however, as strenuous exercise actually depresses the immune system making you more susceptible rather than less.  Top tip:  Try to exercise outside whenever possible for the added bonus of a mood boost too.
• De-stress.  The hormones released when we get stressed are further immune supressors.  Reducing stress is not easy to achieve as we are often reacting to situations outside of our control but it is important to take action to reduce the negative impact where we can.  The suggestions above will all help; more sleep, more outdoor exercise, and a better nutritional status will all help our bodies to ‘stand down’, fight or flight not required! Top Tip:  If you find it hard to wind down try a warm bath, take slow, deep breaths from a couple of drops of a relaxing essential oil (lavender, chamomile, frankincense)on  a tissue or listen to a guided meditation/relaxation track, often available as a free download.

In my personal experience this immune boosting plan will keep you free from all manner of bugs.  I find that illness only strikes when I have been well for so long that complacency sets in and I drop too many of the balls.  But the great thing is that if you do most of the suggestions, most of the time your immune system will be so strong that you won’t even notice:)

You can also find more tips here and tips for your kids wellbeing too.