With the holiday season just around the corner, what comes with this is those indulgent treats, but also, don’t forget these treats can be healthy too. Look no further if you’re searching for nutritious and healthy Christmas snacks for your kids and family members, to add to a school event, or even to balance it out a bit at home, we have the perfect treats that will be a perfect fit for these. With a combination of having fun when making these homemade snacks, but also being super delicious to eat, they will be sure to keep you and your family feeling great with the goodness packed in them.

In this post, we are sharing 11 ideas for delicious, easy, and healthy Christmas snacks and treats for everyone—from toddlers to adults—plus what each treat contains and its health benefits, to boost your health over the holiday season. 

Why We Love These Homemade/DIY Christmas Snacks:

• Healthier options: These Christmas snacks are not only super cute and fun to make, but they’re nutritious as well since many of them are made up of fruits, veggies, protein, healthy fats, and whole grains!
• Great to make with the kids: These healthy holiday treats are straightforward to assemble so they’re perfect to make with toddlers, preschoolers or to serve up for a school snack or children’s holiday party! The kids can help choose which snacks to make, assemble them, and do some taste testing along the way. 
• Encourages more adventurous eaters: As a bonus, if your kids are hesitant to try new things, this is a great activity since getting them involved in meal prep can help encourage them to try new foods. 
• Fun and memorable: Making these fun-themed snacks is like doing an edible craft and it can create so many amazing memories! After you’re all done with your creations, take a fun picture with the kids to remember all of those fun foods that you made.

11 Delicious & Healthy Christmas Snacks to Make and Enjoy this Christmas

1. Christmas Tree Veggie Skewers

Nothing nicer than building your veggies in the shape of a Christmas tree! It’s simple, affordable appeals to all ages, and maybe even encourages those young mouths to eat more veg. By using the vibrant colours of the cucumber and tomato, you can create something quite spectacular, but also some simple. This is one of our favourite ideas for healthy Christmas snacks. 

Why it’s good for you:

• Cucumber is packed with vitamin K, which is a great addition to help keep the immune system functioning well. 
• Cherry tomatoes are packed with vitamin C, which is a great antioxidant, and helps to keep your heart healthy.
• Cheese is a good source of vitamin A, which helps with eye health and building immunity.
              
  This snack is a fun way to include in healthy school lunches, as part of a family party buffet or served on movie nights. 
  

2. Strawberry Santa’s

These are super cute to look at, but also so easy to make too. A great alternative to the ricotta cheese would be Greek yogurt and if you want an extra health kick, add some chia seeds to the top. A homemade snack that will not disappoint.

Why it’s good for you:

• Strawberries are rich in vitamin C, which supports your immune system and keeps your skin glowing.
• Bananas are a good source of vitamin B6, which helps to maintain a healthy nervous system and immune system too. 
• Ricotta cheese contains a small amount of vitamin A which assists in maintaining normal vision.

These are great for healthy Christmas snacks for kids, and let’s be honest, adults love them too!

3. Grinch Kabobs

Bring some holiday mischief to your snack table with these Grinch Kabobs. Simply stack a green grape, a banana slice, and a strawberry, and top it off with a mini marshmallow on a skewer. They’re easy to assemble, making them a perfect activity for the kids to help with.

Why it’s good for you:

• Green grapes provide hydration and antioxidants, like resveratrol, which can support heart health.
• Bananas are full of potassium, which helps regulate blood pressure.
• Strawberries (again!) give you that vitamin C boost, helping fend off those winter colds.

These make for fun, healthy sweet snacks that are ideal for holiday parties or even healthy Christmas snacks for school.

4. Reindeer Pretzel Bites

Create your very own reindeer pretzel bites so easily. This is so simple, yet so effective. You’ll have the whole family go crazy for these delicious treats. 

Why it’s good for you:

• Greek yogurt is packed with protein and probiotics, which support gut health, as mentioned in other articles in our blog.
• Blueberries are rich in antioxidants that help protect your body from oxidative stress. According to a recent article in Healthline, they are also called ‘Superfoods’
• Granola adds some healthy fibre to the mix, keeping you full and satisfied.

This snack is perfect for breakfast or as part of healthy school lunches during the holiday season.

5. Pita Christmas Trees

Not only will you be decorating the Christmas tree in the lounge, but why not get the whole family involved in decorating their very own mini edible Christmas trees, the perfect health snack for all? With the avocado acting as the sticky base, all of the other veggies can easily stick to it, plus all the different delicious flavours added too. 

Why it’s good for you:

• Pita breads contain small amounts of B complex, which is good for energy production.
• Avocados are rich in vitamin K which is good for bone health.
• Pretzel sticks contain small amounts of B vitamins which play a vital role in energy production. 

Bring these to any party, and they will be snapped up in no time, so be sure to grab one for yourself fast too. 

6. Peppermint Chocolate Energy Balls

For something a little richer but still healthy, try making peppermint-flavoured energy balls. Combining dates, almond butter, a dash of cocoa powder, a few drops of peppermint extract, and just a few other ingredients, make them not only a healthy treat but packed with goodness too. 

Why it’s good for you:

• Dates are a natural sweetener loaded with fibre, helping with digestion.
• Almonds provide healthy fats, vitamin E, and magnesium, which support heart health and brain function.
• Cocoa powder is rich in antioxidants and can boost your mood with a little serotonin boost.

These are a great low-calorie snack option for when you want something sweet but healthy.

7. Frozen Yoghurt Bark with Pomegranate and Pistachios

Not only is this the perfect ‘on-the-go’ snack, but it’s also a great crowd-pleaser for desserts. This is one of my favourite festive treats to make. It’s simple to make and only takes a few hours to set and you’re ready to go. 

Why it’s good for you:

• Pomegranates are packed with antioxidants and vitamin C, one of the many ways of boosting your immune system.
• Pistachios provide protein and healthy fats, plus they bark a nice crunch.
• Greek yoghurt offers protein and probiotics, supporting a healthy gut.

It’s festive, easy to make, and a wonderful healthy Christmas snack that works for kids and adults alike.

8. Sweet crispy Roasted Pumpkin spice Chickpeas

If you’re craving something crunchy and slightly sweet, but with a bit of a kick, look no further! These sweet crispy chickpeas pack the best punch when it comes to combining all the sweet and savoury flavours, they are also packed with proteins and healthy fats to keep you fuller for longer over the festive period. 

Why it’s good for you:

• Chickpeas are a great source of plant-based protein and fibre, which help keep you full and support digestion. 
• Cinnamon has anti-inflammatory properties and can help regulate blood sugar levels.

These work well as healthy Christmas snacks for school or as a simple snack to keep on hand during busy holiday prep.

9. Reindeer Apple Slices

Slice apples and top them with peanut butter with pretzel antlers, with a few dark chocolate chips to make a cute reindeer face. It’s the perfect festive treat for all the family over Christmas.

Why it’s good for you:

• Apples are high in fibre, which supports digestion and keeps you feeling full longer.
• Peanut butter provides healthy fats and protein, offering sustained energy.
• Dark chocolate is rich in antioxidants and may help improve brain function.

This is an adorable and fun snack for kids, and it doubles as a satisfying option for adults looking for easy Christmas snacks.

10. Cranberry and Walnut Energy Bites

Mix dried cranberries, walnuts, a bit of honey, and a touch of vanilla to form delicious little snack balls. These are perfect for popping into lunchboxes or serving as a holiday treat.

Why it’s good for you:

• Cranberries are great for urinary tract health and are rich in vitamin C.
• Walnuts are an excellent source of omega-3 fatty acids, which support heart and brain health.

These bites are the perfect combination of sweet and tangy, and a good healthy snack to carry around during the busy holiday season.

11. Stuffed Dates with Almonds

If you’re after something sweet but naturally so, try stuffing dates with almonds or a bit of almond butter. Add a sprinkle of sea salt on top for a perfect balance of flavours.

Why it’s good for you:

• Dates are naturally sweet and provide a great source of fibre, helping with digestion.
• Almonds add a dose of healthy fats, protein, and magnesium.

These make great low-calorie snacks that feel indulgent but are super healthy!

These healthy Christmas snacks are not only delicious but offer a wide range of health benefits. From boosting your immune system to providing heart-healthy fats and keeping you energized, these snacks ensure you enjoy the holiday season while nourishing your body. Plus, they’re all easy to make and fun to share with family and friends! So go ahead, and indulge in the joy of the season with these nutritious treats—your body will thank you!

References

1. Leech, Joe. “10 Proven Health Benefits of Blueberries.” Healthline, 9 Oct. 2018, www.healthline.com/nutrition/10-proven-benefits-of-blueberries.

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Winter is approaching us fast, and what comes with winter? Lots of fun, the festive cheer of Christmas, cozy nights by the fire, and, if you are lucky, a sprinkling of snow, but colder temperatures play a part and tend to sneak their way in along with colds and flu. It’s this time of year when the body starts to feel a little run down, with all the late-night festive parties, the stress that can go with Christmas shopping, and overindulging in those office sweets and cakes that colleagues bring in. But did you know there are ways to naturally boost your immune system to give your body the best chance to start stronger and fighting fit to get you through the winter holiday season? 

Let’s delve a little deeper into the how-to tips. At the same time, you enjoy every moment of this beautifully magical season without coughing and sneezing your way around the Christmas dinner table!

This post is all about how to naturally boost your immune system during the colder months

Why Are Our Immune Systems Challenged During Winter?

Here are a few challenges we face in these months and how they can put pressure on our immune system:

• Colder weather can discourage us from spending more time outdoors. Therefore, you will generally be in closer proximity to others, thus spreading germs. 
• According to an article in the Baylor College of Medicine, less sunlight will decrease the amount of vitamin D we consume, which is vital for our immune system to stay strong. 
• The stress of preparing for festivities, such as social gatherings and work deadlines, can weaken the immune system.
• Our sleep patterns become more irregular. Late-night parties and excitement building up for the holidays can lead to the feeling of being run down.
• Changes in our diets around this time of year can hinder our immune system. An article written in Piedmont stated that Studies have shown spikes in sugar intake suppress the immune system

If we know and understand this, we can prepare our bodies to give them the best chance of staying strong throughout winter. Let’s look into some tips on staying on top of good health and little boosts.

How To Boost Your Immune System Naturally

Nourish Your Body with Immune-Boosting Foods

The food you eat can be one factor determining the immune system’s efficiency.

1. Up your citrus fruits

Citrus fruits like oranges, grapefruits, and lemons are high in vitamin C, which is known to support immune function. Vitamin C increases the production of white blood cells, vital in fighting off infections. Squeeze some fresh lemon into warm water in the morning for an easy vitamin C boost, or add orange slices to your salads for a sweet and tangy twist.

2. Top your meals up with added ginger and garlic

Ginger and garlic have powerful anti-inflammatory and antioxidant properties that can help strengthen the immune system. Ginger may help reduce inflammation, while garlic can combat infections. Adding these ingredients to your winter meals enhances the flavor and gives your body a natural defense boost.

3. Swap your sugary snacks for nuts and seeds

Nuts and seeds contain vitamin E, an antioxidant that helps your immune system fight harmful invaders. Almonds, sunflower seeds, and walnuts are excellent sources of vitamin E. A small handful each day can provide the immune support you need during winter.

4. Add fermented foods

Sandy Cohen wrote that 70% of your immune system resides in your gut. Keeping your gut healthy is crucial for a robust immune system, and fermented foods can help. Foods like yoghurt, kefir, sauerkraut, and kimchi are rich in probiotics, which promote healthy gut bacteria and aid digestion. Incorporate these into your diet regularly for an extra layer of immune support.

5. Pack out your meals with leafy greens and root veg

While indulging in heavier foods during the holidays is tempting, don’t forget to load up on vegetables like spinach, kale, and sweet potatoes. These nutrient-packed foods provide vitamins A, C, and E, all contributing to a well-functioning immune system. Roasting root vegetables with a drizzle of olive oil makes for a delicious winter side dish packed with immune-boosting properties.

Related Article: How To Heal Naturally From a Cold and Flu

Staying Active, Even on the Colder Days

The last thing we all want to do is head out in the middle of winter, but instead, grab the cozy blanket and snuggle on the sofa. It has been proven essential for maintaining a healthy immune system if you keep moving. But this isn’t the only advantage; it can help reduce stress and improve stress levels. 

1. Take Advantage of Outdoor Activities  

As much as you may not like the cold and wet, it’s essential to try and get outside, even for a brisk walk. Winter offers other outdoor opportunities and chances to wrap up warm and embrace the elements. Getting fresh air is crucial for not only our immunity but our minds, too. 

2. At-Home Workouts for Colder Days

If you find it too bitterly cold on days, why not take advantage of home workouts? There are many to choose from, from yoga to High-Intensity Interval Training workouts. It takes 20 to 30 minutes to make a difference and keep your energy levels up. Here are a few apps to help you with this:

• Gaia 
• Glo

Stay Hydrated and Get Plenty of Rest

Remember, it’s super important to stay well hydrated even in the colder months, but it’s also just as important to get plenty of quality sleep. This should keep your immune system tip-top.

1. Hydrate, Even When You Don’t Feel Thirsty

When the colder months arrive, we tend to remember to stay hydrated and pay attention to our water intake. However, drinking plenty of water plays a vital role in our body’s functioning correctly and flushing those toxins out. Water is not the only drink that can keep you hydrated; other drinks, such as herbal teas and even broth-based soups, are someone great for keeping hydrated

2. Prioritize Sleep During the Holidays

The Sleep Foundation has shown research that getting 7-9 hours of quality sleep each night is a great way to keep the immune system strong and help it repair and regenerate. Sometimes, it can be hard to unwind and relax, so here are some good practices to incorporate into your bedtime routine. 

Sleep is when our bodies repair and regenerate, making it vital for a robust immune system. Aim for 7-9 hours of sleep each night to allow your body time to rest and recover. If you find it hard to unwind, try establishing a bedtime routine that includes turning off electronics, dimming the lights, and sipping chamomile tea.

Related Article: The Surprising Health Benefits of Coconut Water

Stress Less with Mindful Holiday Practices

Many of us think of the holiday season as a stressful time that affects the immune system. And while your stress levels are high, your body produces more of the stress hormones called Cortisol, which is known to suppress the job of the immune system; here are a few ways to manage stress levels:

1. Practice Mindfulness and Meditation  

Mindfulness and meditation are well known to help calm the body and mind, reducing stress levels. All it takes, is just a few minutes out of your day, either self-guided or as part of a group, Here are a few apps that offer these exercises; Headspace and Calm are just a few of many that offer excellent service. A small investment in your mind can go a long way for your body.

2. Set Boundaries and Don’t Overcommit  

It is easy to overcommit at this time of year, with your calendar brimming with social gatherings. As much as this is fun, it can lead to burnout and negatively affect your immune system. While you have that calendar open, try to carve out some moments to recharge your batteries.

3. Embrace Gratitude  

According to UCLA Health, research has shown that practising Gratitude can improve your well-being, reduce stress, and boost your immune system. Take a moment each day to reflect on what you’re grateful for, whether spending time with loved ones, enjoying a cosy home, or simply having good health.

Consider Supplements to Boost Your Immune System

The Sanitarium wrote that The best way to get your nutrients is ultimately in your food, but sometimes it can be harder to get everything you need from just food alone; this is especially apparent in the colder months. Here are a few supplements which may help fill the gaps:

1. Vitamin D  

In the colder, darker months, we lack vitamin D due to the reduced sunlight available. Therefore, a supplement is always beneficial. Vitamin D plays a vital role in immune function and can help keep you topped up.

2. Zinc  

Zinc is another excellent mineral that can help the immune system fight infection. Taking it early can help fend off colds and coughs that linger. In addition to supplements, Zinc is found in pumpkin seeds and beans.

3. Elderberry Syrup  

Elderberry Syrup is a great supplement. It is packed full of antioxidants, which help to keep the immune system strong. Many people take it during the winter months for this reason. 

Embrace Winter Hygge for Better Well-Being

There is a famous Danish concept called Hygge, pronounced “hoo-gah.” The idea is to find comfort, contentment, and warmth in the small things. When your body is in this state, it has a better chance of fighting off those nasty bugs.

1. Create a Cozy, Relaxing Environment  

Adding a few candles, softening the lighting, and some warm blankets create a relaxing and serene atmosphere for a perfect night in. 

2. Connect with Loved Ones 

Connecting with loved ones in person or virtually is another great way to boost your immune system. Studies have shown positive social connections can reduce stress and improve overall health. Make time for meaningful connections during the holidays.

Boost Your Immune System Naturally, Thrive This Winter

Even if you have taken just a few tips from this article, they will be enough to help boost your immune system and keep you fighting fit through the winter months. By nourishing your body with nutritious foods, keeping active, and practicing mindfulness, you can embrace the true magic these colder months offer.

References

1. “Getting Adequate Vitamin D in the Fall and Winter | BCM.” Www.bcm.edu, 9 Nov. 2023, www.bcm.edu/news/getting-adequate-vitamin-d-in-the-fall-and-winter.
2. ‌“Foods and Drinks That Compromise Your Immune System.” Www.piedmont.org, www.piedmont.org/living-real-change/foods-and-drinks-that-compromise-your-immune-system#:~:text=Studies%20have%20shown%20spikes%20in.
3. ‌Cohen, Sandy. “If You Want to Boost Immunity, Look to the Gut.” Www.uclahealth.org, 19 Mar. 2021, www.uclahealth.org/news/article/want-to-boost-immunity-look-to-the-gut.
4. ‌“Health Benefits of Gratitude.” Www.uclahealth.org, www.uclahealth.org/news/article/health-benefits-gratitude.
5. ‌Suni, Eric, and Kimberly Truong. “Sleep & Immunity: Can a Lack of Sleep Make You Sick?” Sleep Foundation, 19 Nov. 2020, www.sleepfoundation.org/physical-health/how-sleep-affects-immunity.
6. ‌“How to Get the Nutrients You Need This Winter.” Sanitarium.com, 2024, www.sanitarium.com/au/health-nutrition/nutrition/how-to-get-all-the-nutrients-you-need-this-winter. Accessed 14 Sept. 2024.

The post How to Naturally Boost Your Immune System During Winter first appeared on The Lifestyle Book.

You breathe all day, whether slow and steady, when you excel in exercise or even when your stress levels are heightened. But how can you use breathwork to control and focus? It is now a powerful tool used to enhance your health and wellness. Breathwork has so many benefits, from anxiety and stress relief to improving sports performance; there is something for everyone.

Let’s discover how the benefits of breathwork can enrich your health with some key tips and techniques for optimal well-being.

Understanding of breathwork, more than just breathing

Breathwork is more than just taking a deep breath in and out. It’s a deliberate practice, often rooted in ancient traditions like yoga and meditation, that uses different breathing techniques to achieve specific outcomes. Breathwork can involve varying the speed, depth, and rhythm of breathing, and it can be practiced alone or in groups, sometimes accompanied by guided visualizations or movement.

The practice is gaining popularity not just among wellness enthusiasts but also in the fields of sports, mental health, and rehabilitation. The reason is simple: breathwork has been shown to impact nearly every system in the body. From the cardiovascular and respiratory systems to the nervous and endocrine systems, controlled breathing can bring about a host of physiological changes that promote health and well-being.

Breathwork is a practice performed deliberately. It is traditionally used in yoga, known as pranayama, meditation which helps to achieve different outcomes, this depends on the variation of speed, depth, and rhythm and can also be performed alone or in a group setting. Many groups have guides who can lead the journey of the breathwork. 

Breathwork is becoming very popular among wellness leaders and in various sports and mental health practices. According to Nidhi Saha’’s article, ‘Current evidence proposes that one session of slow-paced deep breathing benefits the vagal tone (measured through HRV) and attenuates anxiety in adults’.

Breathwork benefits anxiety, providing relief. It also benefits the entire body and promotes health and well-being through various physiological changes in the nervous and endocrine systems. 

Breathwork Techniques: A Closer Look

There are so many different breathwork techniques used; here are just some of them and their benefits:

1. Diaphragmatic breathing (also known as belly breathing)

This is a more simple technique. According to Michigan Medicine ‘The breath is taken the stomach, rather than the chest, moves with each breath, expanding while inhaling and contracting while exhaling’. This technique encourages maximum oxygen exchange, which releases Carbon dioxide in exchange for taking in oxygen. This enables the body to go into a full state of relaxation.

• Box breathing

Navy SEALS and athletes and professionals with a high-stress workload often use it. Inhale, hold your breath, then exhale, doing each of these for the count of four. This has been known to enhance focus and performance, reduce stress by lowering cortisol levels, balance emotional levels, and improve physical recovery. It also improves lung capacity, which is great for swimmers. An article written by Ana Gotter states that ‘Box breathing can reduce stress and improve your mood. That makes it an exceptional treatment for conditions such as generalized anxiety disorder (GAD), panic disorder, post-traumatic stress disorder (PTSD), and depression.’

• Wim Hof Method

The Wim Hof breathwork benefits are substantial. Combining deep inhalations in breathwork with cold water therapy practices. The breathwork involves a cycle of deep breathing followed by short periods of breath-holding. This technique is well known for its studies on boosting the immune system, which helps fight those bugs more effectively. It is widely used among athletes to improve stamina and endurance and speed up recovery times from training. As well as these studies, this technique has been linked to lower levels of inflammation, crucial to preventing chronic disease.

The first pillar of the Wim Hof Method is breathing, something we all do but often underestimate. By increasing oxygen levels through a unique breathing technique, you can unlock the powerful benefits of Wim Hof Method like having more energy, lower stress, and a stronger immune system that helps fight off illness.

The cold, one of the three pillars of the Wim Hof Method, is like a helpful friend. By exposing yourself to cold, you can trigger a range of health benefits: increased fat burning, reduced inflammation, a stronger immune system, balanced hormones, better sleep, and a boost in mood thanks to the release of feel-good endorphins.

The Wim Hof Method’s third pillar is focus and dedication. To truly master cold exposure and breathing, you need patience and commitment. With these, you can unlock the full potential of your body and mind. Click here to find out more about the Wim Hof Method.

• Alternate nostril breathing (Nadi Shodhana)

Originating from Yoga, this technique uses inhalation through one nostril whilst the other is closed and then repeats switching sides. It has been known to balance the left and right sides of the brain, which harmonizes the autonomic nervous system. It can clear the nasal passages, enabling more oxygen to freely enter the body, thus giving more mental clarity and alertness to perform cognitive tasks. In Rolf Sodik’s recent article, ‘this practice calms, purifies, and strengthens the nervous system and deepens self-awareness—excellent preparation for meditation.’ The benefits of breathwork for anxiety are vast and should be exercised for those who suffer from anxiety, whether it is minor or chronic.

Benefits of Breathwork

Breathwork to help with stress reduction

We have all heard about the ‘fight or flight’ response; this is when our sympathetic nervous system goes into overdrive, our heart rate increases, blood pressure rises, and our stress hormone levels skyrocket, preparing the body to react. If the body is overloaded with this response, it becomes worn down. Breathwork can help regulate the nervous system by activating the parasympathetic nervous system, promoting relaxation and recovery in the body. Regular practices of this can help to reduce stress hormone baseline levels such as cortisol and promote long-term health benefits.

Benefits of breathwork for anxiety and sleep quality

Stress often disrupts sleep, leading to a vicious cycle of poor rest and increased anxiety. Breathwork can help break this cycle by promoting relaxation before bed. Techniques such as slow, deep breathing or box breathing can be incorporated into a bedtime routine to calm the mind and body, making it easier to fall asleep and stay asleep. 4-7-8 breathing is another good breathing technique to help with sleep.

Breathwork and Chronic Pain Management

Chronic pain affects millions of people worldwide and is often resistant to conventional treatments. Breathwork offers an alternative or complementary approach to pain management. According to the London Pain Clinic, ‘Diaphragmatic breathing is an essential component of relaxation training and is often recognized as a part of the bio-behavioural pain control. When used for the treatment of chronic pain, this also involves the development of proper breathing techniques in coordination with body movement to avoid muscular guarding and the resulting referred pain.’

Pain Perception and Breathwork

Breathwork influences the way the brain processes pain signals. By focusing on the breath, individuals can shift their attention away from the pain, reducing the brain’s perception of it. Techniques such as diaphragmatic breathing can also promote relaxation, which helps ease muscle tension and reduce pain.

Moreover, the stress reduction benefits of breathwork can be particularly valuable for chronic pain sufferers, as stress often exacerbates pain symptoms. By managing stress through breathwork, individuals can experience less pain and improve their quality of life.

Incorporating Breathwork into Daily Life

Integrating breathwork into your daily routine requires little time or special equipment. Here are some practical tips for making breathwork a regular part of your life:

1. Start Small: Start with five minutes of focused breathing daily. You can gradually increase the time as you become more comfortable with the practice.

2. Find a Quiet Space: While breathwork can be done anywhere, finding a quiet, comfortable space can help you focus and maximize your practice.

3. Use Technology: Many apps and online resources offer guided breathwork sessions, which can be particularly helpful for beginners.

4. Incorporate Breathwork into Existing Routines: Try adding breathwork to your morning routine, during breaks at work, or as part of your bedtime ritual.

5. Be Patient: Like any new habit, breathwork takes time to master. Be patient with yourself and enjoy the process of learning to connect more deeply with your breath.

Using Breathwork to Build a Lifelong Practice

Breathwork is a simple, accessible practice with profound effects on physical wellness. Firstly, it creates conscious habits. Naturally, we seek pleasure, but this can cause us to develop bad habits. Let’s take the nervous system. This seeks anything that makes us feel good, giving a quick dose of our ‘feel good’ chemical called dopamine. Generally speaking, when the result of a habit is satisfying, this is not stored by an area where the conscious brain controls this; this is why these habits can be so challenging to kick. When the bad habits are formed, they are done so by a habit loop; here is an example of a habit loop;

Let’s use the example of being a social drinker.

1. The cue is your trigger. The thing that causes the habit loop to kick off. In this instance, the cue is having friends around to watch the sports game, maybe something you’ve all been doing for many years, associating that feeling of adrenaline with having that can of beer in your hand.
2. The craving kicks in. You desire to receive that feeling of satisfaction you’ve felt before, so you are moved to act.
3. The act is the action, and so you open that can of bee, the sound of the ring pull, the loud hiss of the pressure of the open beer.
4. The reward is the first sip of the beer. Once you get the first one down, you’re on to the next one. The feeling of more confidence, euphoria, and relaxation all start to kick in.

Knowing your bad habits can help you form good habits loops; for example, practice some of the breathwork exercises above to help relieve stress levels, help you sleep, and even build your self-confidence.

Taking control of your breath can enhance athletic performance, reduce stress, manage pain, and improve overall health. The beauty of breathwork lies in its simplicity—it’s a tool that’s always with you, ready to be used whenever you need it, whether you’re an athlete looking to push your limits. It can help to be present, this way you can focus on the slowing of your breath, noticing what is happening around you as well as inside your body and mind. Be aware of any feelings of negativity you have or pain you have been suffering, or maybe it’s feelings you have been holding on to for too long and want to start letting go. Just try and stay with your breath and wait until you begin to feel your attention go to your breath in the present.

Developing a daily breath awareness practice is so beneficial on many levels. The more you practice it, the more it becomes second nature. You’ll start to notice your actions more clearly, and you’ll be able to stop those negative behaviors before you indulge in them.

References

1. Saha, Nidhi. “News-Medical.” News-Medical, 13 Jan. 2023, www.news-medical.net/news/20230113/Review-and-meta-analysis-suggests-breathwork-may-be-effective-for-improving-stress-and-mental-health.aspx#:~:text=Current%20evidence%20proposes%20that%20one. Accessed 6 Sept. 2024.
2. “Diaphragmatic Breathing for GI Patients | Michigan Medicine.” Www.uofmhealth.org, www.uofmhealth.org/conditions-treatments/digestive-and-liver-health/diaphragmatic-breathing-gi-patients#:~:text=When%20practicing%20diaphragmatic%20breathing%2C%20the.
3. ‌Gotter, Ana . “Box Breathing.” Healthline, 23 Mar. 2017, www.healthline.com/health/box-breathing#benefits.
4. ‌“Joyous Mind: The Practice of Nadi Shodhanam (Alternate Nostril Breathing).” Yogainternational.com, yogainternational.com/article/view/joyous-mind/. Accessed 27 Oct. 2023.
5. ‌“Breathing Techniques for Sleep.” WebMD, www.webmd.com/sleep-disorders/breathing-techniques-sleep. Accessed 11 Oct. 2021.
6. ‌London Pain Clinic. “Diaphragmatic Breathing and Chronic Pain.” London Pain Clinic, 21 Nov. 2011, www.londonpainclinic.com/resources/diaphragmatic-breathing-and-chronic-pain/.

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Are you struggling with Irritable Bowel Syndrome (IBS)? It can feel like an endless battle. We will explore how IBS affects your mind, diet, and lifestyle, and we will discover effective strategies for managing symptoms and improving your overall well-being.

Imagine planning a day out with friends but having that nagging worry: “What if I have a flare up?” Or when you think about dinner dates, but not with excitement, more with anxiety because you are unsure if, what you eat will trigger another episode of pain or discomfort. This is the harsh reality of living with IBS symptoms for so many of us. But it’s a constant worry, right? The unpredictability of symptoms, and the need to be cautious about every bite we take, makes daily living like a minefield

But let’s not just assume that the impacts of managing IBS are just physical, they go way beyond this. The emotional and mental toll can be just as heavy, the feeling of isolation and frustration when your body doesn’t cooperate, especially when your condition and what you go through is not fully understood by others.

The fear of embarrassment or discomfort can make social situations challenging, and over time, that can take a real hit on your self-esteem and overall happiness. What about your diet? What are the do’s and don’ts? It often means you’ll be rethinking your relationship with food.

With constant experimentation of foods, working out what is working and what just doesn’t agree with you, the disappointment you feel when your favorite food, which you’ve loved since you were a child, is now off-limits. It really can feel like a never-ending puzzle with ever-changing rules. 

So, what is IBS?

Irritable Bowel Syndrome (IBS) is a prevalent, chronic condition affecting the stomach and intestines, also known as the gastrointestinal tract. Symptoms include stomach cramps, abdominal pain, bloating and gas, diarrhea, constipation, or even both. According to Lancet, the condition affects between 5% and 10% of healthy individuals.

More and more people are navigating this pathway with new ways of managing their IBS condition and managing to thrive through diet, mindfulness, and even peer groups for support. 

Let’s look at the full impact of IBS, how it can emotionally and nutritionally affect us, and the implications of our day-to-day living, especially on the social aspect, and most importantly, the knowledge of how to thrive and live a fulfilled life. But, all is not lost, there is strength in our community to work together on this and to help with the challenges IBS can bring. 

Coping with the Emotional and Mental Challenges of IBS

Living with the constant worry about sudden, unpredictable stomach pain, bloating, embarrassing flatulence, or even the urgency of trying to find a bathroom – this is sadly the reality of more and more people now who live with IBS. The stress of managing symptoms can take a heavy emotional toll.

According to studies shown in The Irish Journal of Medical Science, IBS is closely linked to anxiety and depression. 

We have something called the gut-brain axis which essentially means that there is a connection between the gut and the brain – that stress and mental health issues can actually aggravate IBS symptoms, creating a vicious cycle.

A combination of IBS, anxiety and depression tend to make the symptoms worse, with the combination of feelings of discomfort, which leads to feelings of depression. With the cycle hard to break, there is a sense of isolation felt, so what can help and where can it be found? Finding a balance between physical and emotional health is paramount. Below are a few strategies:

Mind-Body Therapies: 

Many people have found relief in using therapies such as mindfulness and hypnotherapy, which is directed at the gut and helps reduce IBS symptoms. An article published in BioPsycholSocial Medicine talks about the benefits of Cognitive Behaviour Therapy (CBT) as an effective way of improving IBS symptoms and, therefore, quality of life. CBT helps people recognize and change negative thought patterns and behaviors that contribute to stress and anxiety, which are common triggers for IBS symptoms. By altering these patterns, CBT not only reduces the frequency and intensity of IBS symptoms but also enhances the patient’s overall quality of life.

In addition, research published in The Lancet Gastroenterology & Hepatology found that psychological therapies including CBT, mindfulness, and hypnotherapy, can lead to substantial improvements in both physical symptoms and emotional well-being for IBS patients. The research showered that these therapies effectively reduce the impact of IBS on daily life, helping patients manage their condition more effectively without relying solely on medication.

IBS tends to trigger stress; it could be that you are worried about when and if you’ll have that attack in public or over your eating habits. Sadly, the more stress you have, the more significant the impact on your gut response and the cycle begins again, making your symptoms worse and draining you mentally and emotionally. Below we have added a few tips to help alleviate stress:

• Carve out a small amount of time, such as 30 minutes a day, to do an exercise of your choice. It could be a walk or even some yoga. A few exercise tips can be found here. Be sure to avoid doing this straight after mealtimes; this will help to reduce the risk of pain.
• Explore other exercise options, such as Zumba, swimming, or more energetic classes like strength training. See what you enjoy the most; this will help you maintain consistency.  
• Take some time for yourself, run a bath, try some meditation, or take a look through our website for some ideas to help with this. Breathing exercises are known to trigger something called a ‘relaxation response.’ It is a way of slowing your body and mind down to help you relax.

Social Isolation: 

It’s not uncommon for people with IBS to feel isolated. Social events often revolve around food, and attending gatherings where safe toileting is not guaranteed can be anxiety-provoking. Over time, some people withdraw from social activities to avoid potential embarrassment or discomfort, leading to loneliness and disconnection. Physical symptoms such as bloating can make people with IBS feel self-conscious. It’s not just discomfort: feeling different because of your symptoms can affect your self-esteem and confidence.

Support Groups:

According to Clinical Associate Professor at NYU Minesh Khatri, MD, who reviewed the article on coping with IBS, learning about the syndrome as much as you can and even asking questions, even the embarrassing ones, will help. 

Sometimes, the best support comes from others who truly understand what you’re going through. Connecting with people who also have IBS can help reduce feelings of isolation. Sharing experiences and tips and venting to someone who gets them can be incredibly validating and empowering. IBS Patient offers some good group options, too. 

Managing Daily Nutrition Challenges with IBS

Working with a Dietitian could be very valuable investment; They could assist in finding a balanced diet, tailored to your nutritional needs, working in synergy with your body. Having a balanced diet could help in minimising symptoms without compromising your body nutritionally. It’s all down to finding the best way your body responds to the way you eat. According to City Dietitians, there are two stages to the nutritional management of IBS: first-line treatments, 5-steps which can be implemented yourself at home are:

1. Increase your fibre intake
2. Increase your fluid intake
3. Exercise regularly
4. Toilet positioning and timing
5. Using laxatives as necessary

The second-line treatments that need support from a dietitian, such as a low FODMAP diet, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols; these are carbohydrates which are poorly absorbed through the small intestine, thus causing unwanted symptoms such as cramping, bloating, diarrhoea and flatulence. Foods which these sugars are commonly found in are dairy-based milk, yoghurt and ice cream, wheat-based products like cereals and some breads, lentils and beans and some vegetables such as asparagus, onions and garlic.

To help you find and understand low FODMAP foods, Monash University have designed an app to assist in this called Monash University FODMAP diet app, suitable for download on the App Store, Google Play and Amazon App store.

The downside of such strict diets is that they can lead to nutrient deficiencies. For example, cutting out dairy may lower your calcium intake, while avoiding whole grains or certain vegetables might mean you’re not getting enough fibre. Over time, this can affect overall health.

According to a study from the National Institutes of Health, which states that long-term dietary restrictions can lead to deficiencies in essential nutrients like magnesium and vitamin D. A journal published in the National Library of Medicine has shown the benefits of taking a probiotic to help improve your gut health, which will support your IBS symptoms over time.

Thanks to the Canadian Digestive Health Foundation, who have put together a convenient IBS survival kit. You’ll find several constructive tips, what to pack in your ‘kit’, from hand hygiene to clothes. They also recommend a great app called GOHere, which is a handy app to assist people in mapping out the closest washrooms, and even a guide for when you are traveling. Journaling is an excellent way of keeping track of your symptoms; another great app which has been recommended is CDHF’s myIBS app, which can be found in the Apple App store or Google Play Store.

A Final Thought

If you or someone you love has IBS, it’s important to remember that you’re not alone. Managing a chronic condition like IBS daily can be frustrating, exhausting, and even isolating. Still, there are ways to manage the condition’s physical and emotional aspects. With the right support and resources, such as community support groups available in your area, apps to download or even newsletters, and other coping strategies, finding a way forward that allows for a better quality of life is possible. Below are a few suggestions that offer a self-care programme:

• Nerva Mindset Health App

• Guts UK

• IBS Network

References

Ford, Alexander C, et al. “Irritable Bowel Syndrome.” The Lancet, vol. 396, no. 10263, Oct. 2020, https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)31548-8/abstract.

1. Zahid Ijaz Tarar, et al. “Burden of Anxiety and Depression among Hospitalized Patients with Irritable Bowel Syndrome: A Nationwide Analysis.” Irish Journal of Medical Science, 3 Jan. 2023, https://pubmed.ncbi.nlm.nih.gov/36593438/.
2. Dore, B. (2024, August 21). How irritable bowel syndrome impacts mental health. Health. https://www.health.com/irritable-bowel-syndrome-mental-health-7368164.
3. Sugaya, Nagisa, et al. “Cognitive Behavioral Treatment for Irritable Bowel Syndrome: A Recent Literature Review.” BioPsychoSocial Medicine, vol. 15, no. 1, 27 Nov. 2021, https://bpsmedicine.biomedcentral.com/articles/10.1186/s13030-021-00226-x.
4. Gracie, David J, et al. “The Influence of the Brain–Gut Axis in Inflammatory Bowel Disease and Possible Implications for Treatment.” The Lancet Gastroenterology & Hepatology, vol. 4, no. 8, 1 Aug. 2019, pp. 632–642, www.sciencedirect.com/science/article/abs/pii/S2468125319300895?via%3Dihub#bib11, https://doi.org/10.1016/S2468-1253(19)30089-5.
5. Contributors, WebMD Editorial. “Coping with IBS.” WebMD, www.webmd.com/ibs/coping-with-ibs.
6. Anon, (n.d.). IBS Patient Support Group – A community to inform and support Irritable Bowel Syndrome sufferers. [online] Available at: https://www.ibspatient.org.
7. “Product Development L CityDietitians.” Citydietitians-New, 2023, www.citydietitians.co.uk/ibs-dietitian.
8. “Low FODMAP Diet App | Monash FODMAP – Monash Fodmap.” Www.monashfodmap.com, www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/.
9. National Institutes of Health. “Vitamin D.” National Institutes of Health, 18 Sept. 2023, ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.
10. Satish Kumar, Lakshmi, et al. “Probiotics in Irritable Bowel Syndrome: A Review of Their Therapeutic Role.” Cureus, vol. 14, no. 4, 18 Apr. 2022, https://doi.org/10.7759/cureus.24240.
11. Allan, S. (2022). IBS Survival Guide. [online] Canadian Digestive Health Foundation. Available at: https://cdhf.ca/en/ibs-survival-guide/ [Accessed 19 Aug. 2024].
12. “Washroom Locator App – GoHere Washroom Access Program – Crohn’s and Colitis Canada.” Crohnsandcolitis.ca, 2021, crohnsandcolitis.ca/Support-for-You/GoHere-Washroom-Access/Get-Involved. Accessed 19 Aug. 2024.
13. Allan, S. (2022). How to use CDHF’s myIBS App. [online] Canadian Digestive Health Foundation. Available at: https://cdhf.ca/en/how-to-use-cdhfs-myibs-app/ [Accessed 19 Aug. 2024].

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What do you think when you hear ‘strength training?’ There is possibly an image of a room full of men lifting heavy weights, bulging muscles, and the air with intense grunt noises. The room can give off an intimidating image: male-dominated areas, men pushing themselves to their limits, and sweat dripping. 

Whether you’re new to lifting or already hitting the gym, this guide will help you embrace your body’s unique strengths, understand how men and women differ in training, and give you tips to create a workout plan about feeling amazing. It’s time to boost your confidence, slam the myth of strength training, and celebrate your wins every step of your fitness journey. 

More and more evidence shows that strength training benefits both men and women.  

Suppose you’re a woman considering or currently involved in strength training. In that case, it’s crucial to understand that your body is different from a man’s; that’s something to embrace, not shy away from. In this article, we’ll dive into how strength training for women is distinct, why it is beneficial, and how you can approach it in a way that honours your body’s unique needs.

Understanding the Differences: Men vs. Women in Strength Training

One of the most important things to remember regarding strength training is the physiological differences between men and women and our body composition. But remember, being different doesn’t make one better or worse; let’s take a look at the differences below and why:

Muscle mass and Body Composition:

Men have higher testosterone levels, which increases their muscle mass more than women. Testosterone is a muscle growth hormone. However, women tend to carry more fat naturally, as testosterone enables the body to withstand reproduction.

Hormonal Influences:

Women’s menstrual cycles will cause hormone levels to fluctuate throughout the menstrual cycle. With this in mind, there will be a noticeable difference, such as a change in energy levels, endurance and even muscle recovery. The hormones estrogen and progesterone found in women play an essential role in bone health, moods and metabolism. However, men generally have more stable hormone levels, resulting in more consistent performance.  

Stamina and Endurance:

Due to their higher levels of haemoglobin, men generally have a larger capacity for oxygen transport in their blood, resulting in better performance in high-intensity settings. On the other hand, women use fat as a source of energy because it is more efficient when excelling in endurance-related activities.

Strength Potential:

Women can achieve remarkable results in strength training. As mentioned above, men have the potential to build more muscle mass. Still, the difference between men and women is much smaller when comparing muscle strength relative to muscle size.   

Embracing Your Strengths: Why Women Should Lift Weights

So, what are the benefits of women lifting weights? They go way beyond aesthetics, and here are some examples of the benefits you will expect to experience. 

Improved mental health and sleep quality:

How you can feel psychologically is incredible; this is how it works in simple terms – endorphins are released when we exercise; these are natural mood enhancers; you could even find that it can reduce the feeling of anxiety, depression and reduce stress levels, according to a trial done by James Whitworth in 2021 to determine the improvement of sleep quality for several participants. The findings of this study suggested that over three weeks of high-intensity resistance training, sleep improved, and anxiety levels decreased, especially in those who had post-traumatic stress Disorder (PTSD).

Hormonal balance:

Regular strength training can help balance hormones, especially for women dealing with conditions like PCOS (Polycystic Ovary Syndrome). Exercise, including strength training, can help regulate insulin levels, which is crucial for managing PCOS symptoms. An article on strength training and hormonal balancing explained that as women grow older, they produce less oestrogen, causing a higher risk of osteoporosis. Strength training stimulates the production of this sex hormone, rebalancing the body. 

Preparing your body for the best chance at a healthy pregnancy:

Susan Lashch, MD, a Women’s Health Specialist at University Hospitals, writes; During pregnancy, strength training can relieve feelings of fatigue and low energy and lessen the chance of a cesarean birth being necessary.

Your metabolism increases:

At rest, muscle burns more calories than fat tissue. Strength training can boost women’s metabolism and make maintaining or losing weight easier by increasing muscle mass.

Healthier, more muscular bones:

Osteoporosis can become more common as women age due to the bones becoming weaker. Strength training can help increase and maintain bone density and reduce the risk of fractures and breaks. Help combat muscle loss during post and peri-menopausal women, according to Corinne Bazella, MD, OB/GYN with a particular interest in menopause. “And given that muscle tissue is highly metabolically active, strength training may help prevent common metabolic diseases like diabetes and help prevent the weight gain commonly experienced in menopause.”

Enhanced functional strength:

Strength training isn’t just about building muscle and making everyday activities easier. It can also improve one’s ability to perform daily tasks easily, such as lifting groceries, carrying children, or moving furniture.

Navigating Training Around Your Menstrual Cycle – How Does it Work?

One of the most significant differences between men and women is the menstrual cycle and its impact on women. Women tend to experience hormonal fluctuations throughout the month, impacting strength, stamina, endurance, and even recovery. So, it’s important to understand how the cycle works, when it is best to train, and what type of training will enhance your results and benefits. 

It’s crucial to optimize your training at different times in your cycle to stay balanced emotionally, physically and mentally. To provide a brief overview of how the cycle works, here are the phases below:

Menstruation Phase (Days 1-5): Do lower-impact activities such as yoga or pilates this week and maybe try meditation. This will help ease cramping and improve mood. 

Follicular Phase (Days 6-14): Women often feel more vital and energized this week. This makes it a good time for intense strength training and even going for your Personal Best (PB). 

Ovulation (Days 15-17):  You are now at your mid-cycle, when your estrogen levels peak; this can lead to a more substantial feeling with more energy and a good time for high-intensity training, such as High-Intensity Interval Training (HIIT). Not all, but some women may feel uncomfortable during this cycle. So, make sure you listen to your body; everyone is different. 

Luteal Phase (Days 18-28): The luteal phase begins after ovulation and is characterized by increased progesterone levels. Women may want to shift down to a more moderate workout level; the hormone levels can cause fatigue and reduce pain tolerance, making it challenging to do high-intensity workouts. Depending on your feelings during this phase, you should focus on lighter strength training, mobility work, or rest days. Even some breathing exercises can help to reduce feelings of anxiety. 

Tips on Creating a Strength Training Plan That Works for You

Strength training is so versatile it’s not a one-size-fits-all approach, which means women should embrace this and consider that women train differently from men. With a focus on listening to your body, here are some tips on getting started:

Set achievable goals: Discover what you want to achieve, whether building lean muscle, increasing your strength, or even just keeping flexible; it’s essential to know your goal. Maybe find a suitable personal trainer who is professionally trained and who will understand and guide you through your journey, set goals by way of plans, and even conduct regular sessions with them. Barbend have done the hard work for you and scrutinized eight online Personal Trainer directories; check them out here. Alternatively, you can find PTs in person via this UK-based directory or even head down to your nearest gym, where they will recommend the best-suited PT for you.

What are the right exercises for you? Your goal will depend on what exercise is best for you; for example, compound movements such as squats, dead lifts or clean and press are all brilliant overall strength training exercises, but remember, always seek professional advice first before attempting these for the first time to prevent the risk of injury. Equally, other targeting exercises such as glute bridges, the plank and the chest press are also great. Here are a few how-to tips for some suggested exercises to get you started:

• Body weight squat
• Deadlifts
• Clean and Press

Form is paramount: It’s essential to focus on your form rather than the weight you are loading on your bar; this way, you will prevent injury and ensure you are working on the right muscle groups. To being, start off light and work your way up to an achievable weight gradually. According to Mayo Clinic, when lifting weights, you must move through the full range of motion in your joints. As a result, the better your form, the better your results, and the less likely you are to hurt yourself. If you’re unable to maintain good form, decrease the weight or the number of repetitions

Are you listening to your body? You should feel strong and empowered, not exhausted and drained from strength training. Therefore, make sure you take note of how you feel during the workouts. Afterwards, you will feel tired, maybe even ache a little. However, if you experience pain or discomfort, it is time to stop and re-evaluate; even if you’re in doubt, ask a fitness Professional to check your form before carrying on. Finally, take a rest day; training every day will overload your body and put it under unnecessary stress, which could lead to injury and depletion in nutrients. Furthermore, when you’re fuelling your body with the proper nutrients, these will be working hard to repair the muscle fibers and feed your body what it needs.  

You Hear it Constantly: ‘I don’t want to be bulky.’

This is a joint statement made by so many women, but what ‘bulky’ means differs for everyone. You will be sculpting and toning your muscles, giving you more definition. Still, the term ‘bulky’ is used negatively. An article written by Amanda Capritto stated that ‘In general, women don’t produce as much testosterone as men.’ 

Treat it Like a Journey and Celebrate Your Wins

Strength training is more about the journey than the end goal. Progress tends to come in different forms, especially with women juggling the time of the month or even age dependent. But make sure to celebrate these small wins over time; they are milestones you have achieved. For example, It may be a new, heavier weight or an adjustment on your form; whatever the case, celebrate it!

Keep a log of your progress. Many people use a journal or a fitness app (found on Apple) to help them record their results and progress. This could keep you on track.

Take your time and be patient. Do not get demotivated if you don’t see immediate results. Consistency is key; this will bring you closer to your goal.

Remember to rest and recover. This is as important as the workout. The magic happens when your body is resting. It takes time to repair and regenerate, ready for your next session. A few ways to keep moving and help your recovery are to stretch, try yoga, use a foam roller, take a warm bath, and add some of your favourite salts. However, over and above all of this, sleep is the best way to enhance your recovery. 

Embrace your Unique Strength

When it comes to strength training as a woman, it’s so much more than just lifting weights; the feeling of empowerment is felt, and you can embrace your unique strengths and capabilities, so understanding the difference between men’s and women’s abilities in strength training is key to tailoring your workout plan. Remember,  this is your journey; celebrate your wins, and, more than anything, enjoy the benefits you will see and feel when you embrace this in your life.

Reference List

1. Whitworth, James W., et al. “High-Intensity Resistance Training Improves Sleep Quality and Anxiety in Individuals Who Screen Positive for Posttraumatic Stress Disorder: A Randomized Controlled Feasibility Trial.” Mental Health and Physical Activity, vol. 16, Mar. 2019, pp. 43–49, www.sciencedirect.com/science/article/pii/S1755296618301388?via%3Dihub, https://doi.org/10.1016/j.mhpa.2019.04.001.
2. “How Strength Training Balances Your Hormones.” Experience Life, experiencelife.lifetime.life/article/how-strength-training-balances-your-hormones/.
3.   “The Unique Benefits of Strength Training for Women.” Www.uhhospitals.org, www.uhhospitals.org/blog/articles/2024/04/the-unique-benefits-of-strength-training-for-women
4. “Corinne Bazella, MD.” Uhhospitals.org, 2024, www.uhhospitals.org/doctors/Bazella-Corinne-1912125428. Accessed 28 Aug. 2024.
5. Williams, Brett. “Follow These Simple Steps to Master the Bodyweight Squat.” Men’s Health, 16 Feb. 2022, www.menshealth.com/fitness/a39110810/how-to-do-bodyweight-squats/.
6. Fargo, Morgan. “How to Deadlift Properly, plus 11 Major Benefits of the Bread and Butter Strength Exercise.” Women’s Health, Women’s Health, 5 Oct. 2018, www.womenshealthmag.com/uk/fitness/workouts/a706790/how-to-deadlift-properly/. Accessed 30 Aug. 2024.
7. Cummings, Matt. “The 8 Best Online Personal Trainers of 2024.” BarBend, BarBend, 22 Dec. 2023, barbend.com/best-online-personal-trainers/. Accessed 30 Aug. 2024.
8.  “Add Power to Your Workout with the Clean and Press.” Verywell Fit, www.verywellfit.com/how-to-do-a-clean-and-press-in-3-steps-3571762.
9. Capritto, Amanda. “Does Lifting Weights Make Women Bulky? The Myth That Won’t Die.” CNET, 16 Apr. 2021, www.cnet.com/health/fitness/does-lifting-weights-make-women-bulky/.

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Does it seem like gut health is the latest hot topic? That’s because your gut plays a crucial role in your overall well-being. It influences everything from digestive health to your overall vitality.

Put another way, think of your gut as the ultimate VIP party. However, instead of humans, the guests are a mix of trillions of tiny microorganisms, including bacteria, viruses, and fungi. This vibrant mix of bacteria and microorganisms, known as the gut microbiome, is essential for maintaining gut health. Keeping your gut microbiome balanced is crucial for overall well-being.

Moreover, it’s important to note that not all bacteria are harmful; many are essential for your well-being. According to a journal article by Harry J. Flint, there are ten times more microbial cells in the human gut than in the entire human body, totaling roughly 100 trillion microbes. This is precisely where probiotic-rich foods come into play. So, let’s take a closer look at eight of the best foods that can naturally boost your gut health, including tasty options like kimchi, kefir, and even sourdough bread.

Whether you’re new to the world of probiotic foods or simply looking for some fresh ideas, these foods offer an easy and delicious way to support your digestion and overall health. Furthermore, we will cover a few inspiring recipes for you and recommend the best places to buy them.

Why are probiotic foods so important?

Part of the gut microbiome’s job is breaking down fibrous foods in the gut, ensuring that our body absorbs the nutrients it needs. Additionally, when it comes to vitamin production, these bacteria are responsible for making essential vitamins B and K, which, in turn, produce energy and help clot the blood. Meanwhile, the immune system, our knight in shining armor, actively fights off infections and viruses, also known as pathogens. Furthermore, these bacteria work hard to maintain your immune system’s balance and protect the good bacteria from destruction.

Lastly, the gut-brain axis serves as the main transportation road from the gut to the brain. As a result, the bacteria in your gut can significantly influence how you feel emotionally, directly impacting stress levels and mental health.

Eating probiotic foods may also help with digestive issues. According to an article published in BioMed Research International, certain probiotics from the Bifidobacterium and Lactobacillus strains have improved symptoms in people with mild ulcerative colitis. In The Lifestyle Book, we recently discussed how probiotics may alleviate symptoms for those suffering from Irritable Bowel Syndrome (IBS). Probiotic foods have also improved digestion, increased bowel movements, and softened stools. Other conditions such as colic, cramping, and bloating have also improved using probiotic foods.

How do we keep our gut microbiome happy?

Let’s explore how to incorporate probiotic-rich foods into our diets:

Yogurt

To begin with, yogurt is a great probiotic food derived from fermented milk, containing lactic acid bacteria and bifid bacteria. However, make sure the yogurt you choose is unsweetened and contains live cultures to maximize its benefits. Yogurt is rich in Lactobacillus and Bifidobacterium strains, which have been shown to improve skin moisture and elasticity and may help reduce the appearance of fine lines if consumed regularly.

Kefir

Next, kefir is another excellent option. This fermented milk drink contains more probiotic properties than yogurt. Additionally, its tangy flavour, resulting from the fermentation process, makes it a brilliant addition to smoothies. It is particularly effective in improving skin tone and texture, making it smoother and more radiant.

Saurkraut

Furthermore, sauerkraut, which is made from fermented cabbage, is another fantastic choice. For the best results, opt for uncooked, unpasteurized versions to retain it’s full probiotic benefits. Both Saurkraut and Kimchi are packed with probiotics as well as vitamins like vitamin C and antioxidants, which help combat oxidative stress, a major factor in skin aging.

Kimchi

In addition, kimchi, which is similar to sauerkraut but with added spice, offers a flavorful alternative. According to a journal by Axelle Septembre-Malaterre, this lacto-fermented mix pre-digests the vegetables, thereby increasing their nutrient supply. Moreover, kimchi is a popular accompaniment in Korea, significantly enhancing their dishes.

Miso

Miso is a Japanese seasoning. Traditionally made by fermenting soybeans with salt and a fungus called koji, miso can also be made by mixing soybeans with other ingredients such as barley, rice, or rye. The paste is commonly used in miso soup, a famous Japanese breakfast dish. Due to its probiotic properties, it is essential to use the unpasteurized version. These nutrients work together to repair and maintain the skin’s integrity, helping it stay youthful and vibrant.

Tempeh

Tempeh, originating from Indonesia, is made from fermented soybeans and is often used as a meat substitute. Its earthy, nutty taste and firm texture make it versatile in many dishes. The fermentation process breaks down phytic acid in soybeans, making the starches easier to digest.

Fermented Pickles

Fermented Pickles can be beneficial, but not all are created equal. Avoid pickles containing tartrazine, a yellow dye that causes hyperactivity in children. Instead, choose fermented dill pickles made with salt, not vinegar, for a gut-friendly superfood you can enjoy daily. Jenna Volpe from Whole-Istic Living offers great pickle recipe options.

Kombucha

Kombucha is a delicious fermented tea with a variety of lovely flavors. It’s become so popular due to its various flavors and, of course, its probiotic properties. Check out our friend’s recipe at The Happy Pear. 

Considerations when consuming probiotic foods

To maximize the health benefits of probiotics, consume them in moderation and gradually introduce them into your diet.

GPs often recommend taking probiotics or probiotic foods during a course of antibiotics. This helps replace gut bacteria potentially lost from the antibiotics. While antibiotics effectively eliminate harmful bacteria, they can also harm good ones. Probiotics can also help prevent diarrhea associated with antibiotics.

Other possible benefits:

Probiotic foods benefit the skin because they enhance gut health, which is closely linked to skin health. The gut is connected with the brain and the skin, also known as the gut-brain axis. So, when your gut bacteria is well balanced, it assists in regulating any inflammation, which helps reduce skin issues like acne, eczema, and psoriasis.

Other key benefits of including these foods in your diet include their ability to help slow the aging process of the skin. Probiotic foods also have anti-inflammatory properties. Additionally, probiotics can strengthen the skin barrier, essential for keeping the skin hydrated and protected from environmental aggressors like pollution and UV radiation.

The bottom line is that if you were to include these probiotic foods in your diet, you could not only feel a difference in your overall gut health but also see a significant change in your skin health. These foods support gut health, reduce inflammation, improve the skin barrier, and provide essential nutrients, leading to clearer, more hydrated, and youthful-looking skin.

Probiotics have also been associated with:

• Weight loss and reduction in belly fat
• Improvement in mental health and neurological conditions such as anxiety, depression, autism, obsessive-compulsive disorder (OCD), and memory loss
• Reduction in LDL (“bad” cholesterol)
• Reduction in blood pressure
• Reduction in severity of specific allergies and eczema
• A healthy gut microbiome is essential for maintaining hormonal balance, which is key for successful conception.
• More studies are needed to clarify the link between probiotics and these conditions.

According to The Gut-Fertility Connection, inflammation is your body’s natural response to injury or infection, but when it becomes chronic, it can harm fertility. An imbalanced gut microbiome may lead to a “leaky gut,” where toxins enter the bloodstream, sparking inflammation. This ongoing inflammation can disrupt hormone balance and contribute to fertility issues like PCOS and endometriosis. To support your fertility, focusing on nourishing your gut with whole, nutrient-dense foods is essential. Incorporating probiotic-rich foods, like yogurt, kefir, and sauerkraut, can help balance your gut microbiome, reduce inflammation, and promote a healthy reproductive system.

Conclusion: Small Changes, Big Impact:

Adding probiotic-rich foods to your daily routine can be a great way to give your mind and body the nurturing touch they need. It’s like a slight powerhouse boost of self-care, packed with long-lasting benefits for your mind, digestive system, immune system, and more. Although this may seem like a massive step, it’s important to navigate this journey slowly and find what works best for you. After all, we are all unique, and our bodies need time to explore and adapt. Therefore, experimenting can be the best and most fun way to determine how your body responds.

Moreover, why not share your journey with your friends and family? They might be inspired to try it, too. You might be surprised at how many already do or would love to join you. To avoid feeling overwhelmed, make this as simple as you like, such as starting with a small amount of yogurt or a small glass of kombucha. Additionally, keep it positive by celebrating those small wins at each step. Before you know it, you’ll naturally incorporate these habits into your everyday life. So, be patient, and in no time, you will be on the path to a healthier, happier you. Remember, it’s the small changes that lead to significant impacts.

Additional Resources:

Best Places to Buy Probiotic Foods and a few reading links to books, recipes and even documentaries to help you along the way:

• The Blue Zones
• The Happy Pear
• Dr Alan Desmond – The Plant-Based Diet Revolution
• Allrecipes
• BBC Good Food
• Cultures for Health
• Homemade Kefir

You will find most of the probiotic foods widely available at stores such as:

• Walmart
• Costco
• Amazon
• Waitrose
• Sainsbury’s

References

1. Septembre-Malaterre, Axelle, et al. “Fruits and Vegetables, as a Source of Nutritional Compounds and Phytochemicals: Changes in Bioactive Compounds during Lactic Fermentation.” Food Research International, vol. 104, Feb. 2018, pp. 86–99, https://doi.org/10.1016/j.foodres.2017.09.031.
2. Flint, Harry J. “The Impact of Nutrition on the Human Microbiome.” Nutrition Reviews, vol. 70, no. 1, Aug. 2012, pp. S10–S13, https://doi.org/10.1111/j.1753-4887.2012.00499.x.
3. Saez-Lara, Maria Jose, et al. “The Role of Probiotic Lactic Acid Bacteria and Bifidobacteria in the Prevention and Treatment of Inflammatory Bowel Disease and Other Related Diseases: A Systematic Review of Randomized Human Clinical Trials.” BioMed Research International, vol. 2015, no. 505878, 2015, pp. 1–15, www.ncbi.nlm.nih.gov/pmc/articles/PMC4352483/, https://doi.org/10.1155/2015/505878
4. Veale, Nikola. “IBS & You: How Mind, Diet, and Lifestyle Interact.” The Lifestyle Book | All Things Wellness, 21 Aug. 2024, www.thelifestylebook.com/ibs-you-how-mind-diet-and-lifestyle-interact/. Accessed 24 Aug. 2024.
5. Why Miso Is Incredibly Healthy.” Healthline, 17 June 2017, www.healthline.com/nutrition/why-miso-is-healthy#TOC_TITLE_HDR_4.
6. Volpe, Jenna. “Probiotic Pickles: Ultimate Guide on How to Find & Make Fermented Pickles with Probiotics.” Jenna Volpe, RDN, LD, CLT- Functional Dietitian and Clinical Herbalist, 15 Jan. 2024, wholeisticliving.com/2024/01/15/probiotic-pickles/. Accessed 24 Aug. 2024.
7. The Happy Pear and Lucy Joseph. “The Happy Pear – Plant-Based Vegan Recipes Lifestyle Courses.” The Happy Pear – Plant Based Vegan and Lifestyle Courses, 8 Dec. 2022, thehappypear.ie/plant-based-and-vegan-recipes/kombucha/. Accessed 24 Aug. 2024.
8. Rodgers, Blake, et al. “Prescribing an Antibiotic? Pair It with Probiotics.” The Journal of Family Practice, vol. 62, no. 3, 1 Mar. 2013, pp. 148–150, www.ncbi.nlm.nih.gov/pmc/articles/PMC3601687/.
9. “8 Health Benefits of Probiotics.” Healthline, 23 Aug. 2016, www.healthline.com/nutrition/8-health-benefits-of-probiotics#TOC_TITLE_HDR_5.
10. Kitic, Cecilia. “The Gut-Fertility Connection: Expert Insights on How to Eat for Successful Conception.” Fertile Gut, Fertile Gut, 20 Oct. 2023, www.fertile-gut.com/blogs/news/the-gut-fertility-connection-expert-insights-on-how-to-eat-for-successful-conception?srsltid=AfmBOopkfd3_LyXjAiXn-Cc43JjeUzw9AzRbOgEGzdkl_n0Dl-wlD4hu. Accessed 25 Aug. 2024.

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Hormones can be a bit of a roller-coaster, right? One day, you’re on top of the world, full of energy and ready to take on anything. The next, you’re feeling tired, bloated, and maybe a little grumpy. We’ve all been there. These ups and downs are caused by your hormone levels—especially estrogen and progesterone—which shift throughout your menstrual cycle.

These fluctuations have a big impact on how you feel, from your mood and energy levels to your appetite and even your skin. Understanding this can help you feel more in control, even on the tougher days.

So, what exactly goes on during these phases? How can you tell which part of the cycle you’re in? And, most importantly, how can you use this knowledge to your advantage? It’s amazing that we didn’t figure this out sooner! But no worries, let’s take it back to the basics—like a quick refresher from health class.

The first step to making the most of your menstrual cycle’s phases is knowing when each one happens. Luckily, there are plenty of tracking apps available for both Apple iOS and Android that can help. To get you started, here are a couple of popular apps you might want to check out: Flo Health & Fitrwoman

What Exactly Is The Menstrual Cycle?

“The typical menstrual cycle is 28 days and is broken down into four phases,” said Jennifer Hofmeister, an OBGYN physician assistant with Banner Health⁽¹⁾.

Do you want to unlock the secrets of how your menstrual cycle influences your nutrition, mood, and physical health? it might just be the game-changing decision you’ve ever made. Understanding your body’s natural rhythms can help you take control of your menstrual wellness by adjusting your diet and exercise to match each phase of your cycle. Imagine feeling more connected to your body and in tune with its needs.

Your menstrual cycle isn’t just about your period; it’s a complex process involving four key phases: menstrual, follicular, ovulatory, and luteal. Each phase has unique needs, from hormone fluctuations that impact your energy levels and mood swings to those pesky cravings that seem to come out of nowhere. By paying attention to these phases, you can make thoughtful choices that support your overall well-being.

For instance, during the menstrual phase, when you might feel more fatigued, focusing on nutrient-rich foods and gentle exercise can make a huge difference. As you move into the follicular and ovulatory phases, your energy peaks, so it’s a great time to ramp up your workouts and enjoy a balanced diet that fuels your active lifestyle. Then, as you approach the luteal phase, being mindful of cravings and mood shifts with supportive nutrition can help keep you balanced. With a little knowledge and a mindful approach, you can feel empowered to nurture your body and maintain optimal health all month long.

1. The Menstrual Phase

Days 1-5 mark the start of your menstrual cycle, as your body sheds the uterine lining to begin anew. During this phase, your hormone levels—especially estrogen and progesterone—hit their lowest, often leaving you feeling tired and drained.

It’s okay to feel this way and understanding how your menstrual cycle affects your energy and mood is empowering. By focusing on your diet and self-care during this time, you can support your body and enhance your menstrual wellness. With a little extra attention to nutrition and gentle routines, you can navigate these days with greater comfort and ease.

Nutrition Tips:

1. Iron-Rich Foods: Replenish iron lost during bleeding by consuming green leafy
   vegetables, lean red meat, lentils, and beans.
2. Vitamin C: Enhance iron absorption with vitamin C-rich foods like citrus fruits,
   berries, broccoli, and red peppers.
3. Vitamin K: Reduce heavy bleeding with vitamin K found in leafy greens,
   blueberries, cheese, and eggs.
4. Omega-3 Fatty Acids: Decrease inflammation and cramping with omega-3-rich
   foods such as salmon, flaxseed, and tree nuts⁽²⁾.

Cycle Syncing Tips:

• Hydration: Drink plenty of fluids to reduce bloating and maintain hydration.
• Anti-Inflammatory Foods: Combat cramps with omega-3s, ginger, and turmeric.
  

Exercise Tips:

Low-impact activities such as yoga, Pilates, meditation, stretching, and walking can help ease menstrual cramps and improve mood without putting unnecessary stress on the body. In saying that, it’s important to listen to your body during this phase, prioritizing activities that restore and revive you rather than further fatiguing yourself with intense workouts.

2. The Follicular Phase

On days 6-14, you’ve entered the follicular phase. As estrogen levels rise, those follicles in ovaries start to grow, boosting your energy, lifting your mood, and sharpening your mind. This is a great time to focus on your diet and nutrition, helping you make the most of this high-energy phase and enhance your overall menstrual wellness.

Nutrition Tips:

1. Protein: Support muscle repair and growth with protein-rich foods like chicken, fish, eggs, and legumes, especially if you’re exercising.
2. Complex Carbohydrates: Fuel your body with complex carbs found in brown rice, sweet potatoes, whole grains, beans, pulses, and quinoa for sustained energy.
3. Leafy Greens: Help balance estrogen levels and detox excess by consuming vitamin and mineral-rich greens like kale, spinach, and broccoli.

Exercise Tips:

In this phase you will find your energy level starting to peak, making it a perfect time to start strength training and pushing your body that little bit more. Using free weights, resistance bands and also body weight exercises will all help to build muscle and to boost your metabolism. Cardio workouts are also great to be included in this phase. Running, cycling, High-Intensity Interval Training (HIIT) and Racquet sports are all ways to move your body now that it is more resilient and can cope with more intense stress on your body.

3. The Ovulation Phase

Days 15-17, you’ve hit the midpoint of your cycle—ovulation! With a surge in luteinizing hormone (LH), estrogen and testosterone levels peak, boosting your physical performance and increasing your libido. It’s the perfect time to harness this energy with a balanced diet, supporting your menstrual wellness and helping you feel your best.

Nutrition Tips:

1. Antioxidants: Protect against oxidative stress with antioxidant-rich foods like berries, nuts, seeds, and dark chocolate.
2. Hydration: Maintain hydration with water-rich foods such as cucumbers, watermelon, and citrus fruits, which are crucial for energy and cellular function.
3. Healthy Fats: Support hormone production and brain health with healthy fats from avocados, olive oil, oily fish, seeds, and nuts.

Exercise Tips:

Use this phase to maximize your intense workouts, you are at your peak right now. Focusing on strength and endurance, competitive sports, HIIT workouts and even attempting your personal bests can be achieved. Due to your estrogen and testosterone levels peaking, you will feel more confident and be more motivated to want to engage in group workouts, and team sports and even want to achieve at a higher level at work too.

4. The Luteal Phase

During days 18-28, you’re in the luteal phase, which is the phase of the menstrual cycle where PMS (premenstrual syndrome) symptoms commonly occur. As your body prepares for a potential pregnancy with rising progesterone levels, you might experience bloating, mood swings, and cravings.

To support your menstrual wellness during this time, focus on maintaining a balanced diet and engaging in regular exercise to help keep both your body and mood in check.

Nutrition Tips:

1. Complex Carbs and Fiber: Manage hunger and cravings with high-fiber foods like cruciferous vegetables, leafy greens, and sweet potatoes.
2. Magnesium-Rich Foods: Combat mood swings and cramps with magnesium-rich foods such as dark chocolate, nuts, seeds, and leafy greens. These help relax muscles and regulate neurotransmitters, balancing your mood.
3. Balanced Meals: Ensure your meals include a mix of protein, healthy fats, and complex carbs to regulate blood sugar levels and reduce cravings.

Exercise Tips:

In this phase, you’ll want to shift your workout intensity to a moderate level with workouts such as Pilates, light to medium weightlifting or even steady swims. Pre-menstrual symptoms may be reduced and managed without overexerting the body. When you introduce stress reducing activities such as meditation, breathing exercises, and light yoga, these can assist in managing stress levels and could even reduce anxiety levels. Aside from exercise, lymphatic drainage massage has also been known to help ease the effects of bloating, and fluid retention has been found to be common in the luteal phase of the menstrual cycle.

Conclusion

As you can see it’s important to honor your body by nurturing it according to the menstrual phase you are in. By following these phase-specific tips, you can optimize your menstrual wellness and achieve better health and vitality throughout your cycle. Share with us your experience during these phases! Have you found that these techniques work? Let us know in the comments.

References

(1) Olsson, Regan. “Syncing Diet, Exercise and Your Menstrual Cycle.” Banner Health, 13 Oct. 2023, www.bannerhealth.com/healthcareblog/teach-me/cycle-syncing-and-getting-in-tune-with-your-menstrual-cycle.

(2) “Cycle Syncing Nutrition and Exercise.” Cleveland Clinic, 3 Apr. 2023, health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle.

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