Nutritionist - Q&A

Its the final post for SDiaries Wellness Month, and I hope you've all enjoyed finding out many options into how to create more wellness into your life, not just on the outside, but focusing more on our body and mind!
Its amazing what little changes this can do to our daily mindset and motivation for the day.

To finish off the month I have the final part to our Nutritionists Q&As that delve deeper into what we want to do know, prior, during and after menopause.
These questions really do relate to us all, and it sure is a topic we should all be prepared for.
Its our wellness after all…

Is there a one-stop diet plan for menopause? 

No, there isn’t. Every woman has her own unique hormonal journey plus there are other factors that need to be taken into consideration when looking at hormones. For example a history of stress, or trauma, the impact of certain medications such as the contraceptive pill and antibiotics, and general life style such as alcohol consumption and nutrition all impact the transition to menopause.  

Should I take other peoples advice when it comes to menopause tips?

Yes and no. Take specialist advice but not one from friends etc. because hormonal imbalance is different for each of us and it needs to be treated in that way too. For example a woman maybe suffering with hot flushes and dryness, one person may recommend that she eats lots of green vegetables but for the woman who is dry eating lots of green vegetables is likely to dry her out even more, so she needs to eat them in moderation.  

When should I start incorporating the nutrition guidance into my life?

Before or during menopause? Before! Why before you hit menopause, I’d say in your late 20’s and 30’s. Hormonal imbalance can happen at any age and if its left to its own devices things will get out of control. It can impact fertility and later on perimenopause and menopause and beyond.  Not only that our hormones isn’t just about our fertility status it also tells us about our health and wellness. 

What sugar cravings can I swap into my diet when cutting down on sugar? 

Its so interesting, sugar cravings particularly around the time of period is presumed to be normal but its not, and also during menopause, what it shows is that there is your blood sugar is not balanced, and over time it will lead to hormonal imbalance. So the best thing to do is to eat often, try eating every 3-4 hours throughout your cycle (28 days), increases your protein intake particularly around breakfast, try not to skip meals and increase your vegetables. You may want to pay attention to your gut health too. 

Should I be doing certain gym classes or exercise during menopause? 

The changing hormones for women is a time of internal stress so most women may feel tired and lacking motivation to hit the gym but there are great benefits to be had. I’d recommend trying a short 10-15 HITT exercise class either at home of at the gym. Women also need to increase their muscle density because this helps with weight management; also it helps to protect bones and impact sexual desire. We also need a bit of impact too for bone health so you could try skipping for 10-15 minutes. Getting hot and sweaty is great for the peri menopause or menopausal woman. 

Menopause has made me gain excess belly fat, are their any exercises to shift this?

There are several reasons why you may have gained weight around the middle. One is due to having high levels of oestrogen. The worse thing is that when we are stressed, cortisol converts testosterone to oestrogen which means we have an excessive amount of oestrogen floating around our bodies. Its all about balancing progesterone and oestrogen. Too much oestrgen equals belly fat... But in answer to your question, you will benefit increasing your muscle density. Doing exercises such as squats, lunges and press ups that target the whole body and not just the abdominals as you’ll burn fat quicker. 

I recently heard cutting down on meat could help through the menopause, is this correct?

It really depends on you. There isn’t a one size that suits all approach. Some women thrive on being a vegan or eating less meat and others don’t. I think it’s great to listen to your body, as “she” often knows best but something women struggle eating meat because a lack of digestive enzymes and stomach acid. One’s we improve digestion clients find they can tolerate eating meat and symptoms decrease considerably. 

Should I be eating smaller and more regular when going through menopause?

I don’t believe in restricting foods but if each of your meals are nutrient dense then you don’t need to worry about portions sizes, you’ll feel nourished with every mouthful and therefore satisfied.  

Soy is said to help with oestrogen levels, should this be something to swap or add to my diet? 

No not at all. There is compelling research which suggest that eating can actually be harmful for women because the soy products we have in the UK is heavily proceed and therefore harmful. I personally don’t recommend it to my clients, but instead, I’d say if you are low in oestrogen, then try and eat more phypnoestrogens, which are plant based foods that mimic oestrogen in the body. 

Is it a good idea to keep track of changes through the menopause, to help me change/adapt what my body is telling me?

It’s a good idea to keep on track of your hormones throughout your life’s journey and not just the menopause. Our hormones start to change around age 35 however, when I was 35 menopauses was the last thing on my agenda. But I think if women start to understand the role of each hormone and when in the cycle one is dominate than the other then we’ll now when things start to change. Why wait until things are so out of control and its hard to make sense of what’s happening. I take my morning body temperature every morning and I have done for the past three years. It tells me where what phase I am in my cycle and also about my thyroid health, its empowering to know what’s happening on the inside and I can keep on track and adjust my nutrition, supplements etc. accordingly. That way I’m in control of my hormones and no them controlling me. I think that’s empowering! 

How interesting and helpful were those answers!

Fitness, Health and Suppliments are so interesting when it comes to our wellness, and just eating clean and balanced makes such a difference on how we feel.

BUT we are all different and all our bodies react differently to foods and regimes, so don't copy others just because it works for them.

Trial and error with your own health, its amazing how interesting and exciting this topic becomes when you find whats right for you!

Thankyou so much for tuning in to Wellness Month here on SDiaries.

I know this has helped quite a lot of you from the response i have had, and its great to know that you are all focussing on yourself more and doing things to make you happy.

I love sharing overall wellness with you all, as its not only about how we look.

Although confidence with makeup and skin has a massive effect on how we feel on a daily basis, but don't let it pressure you.

Do whats right for you.

I have had a special Wellness Month offer for my original 'Temptress' Makeup Lesson.

HALF PRICE until the end of June.

So if you are interested in doing a 1-1 makeup lesson, which is personalised to your skin and features I can help you enhance your skill and look by teaching you what it right for your face only.

You will take away a full FaceChart and Product List after the lesson.

If you would like to get this offer, please contact me before the 30th June to claim this current price, it can then be redeemed within 3 Months!

makeupbysophiedowning@yahoo.co.uk

Love Sophie xx

Wellness Month - Nutritionist

Last but not least to our amazing wellness month!
Pamela from 'Smarter Change' is here to help with the final step of feeling good on the inside when it comes to hitting our later years and things we can dp to help us in the long run.
Food and supplements are something we just read about and believe in all the myths that they will do to our bodies.
From burning fat with Grapefruit to building muscle with protein shakes, but only our bodies can prove these work for us…

Pamela is here to stop believing in what we hear is true, and read more about what our body is telling us it wants. Theres a massive difference!
She's here to make menopause easy and influence us on what changes or adaptions that we can do to make this process in our lives a lot easier…

According to the British Menopause Society (BMS), three-quarters of women say the menopause cause them to change their lives, and half say that it has had a negative impact on their lives. Almost half said they suffered from hot flushes and nearly half said they suffered from night sweats. 

Hot flushes and night sweats are one of the biggest menopausal challenges faced by all women. Not only can they be uncomfortable and horribly debilitating, they are also so very public. There’s absolutely no way you can deny you’re having them when your make-up is sliding off your face, your cheeks are glowing a rather fetching shade of beetroot and your clothes are drenched and sticking embarrassingly to your skin. They disturb your sleep, they disrupt your life and they simply have to go! 

So if you’re currently doing battle with your menopausal symptoms, you’re no doubt feeling desperate to find the ‘cure’ and have turned to many places in your quest but with no luck. 

Never fear- here are my tried-and-tested tricks that will help you to reduce your hot flushes or even eliminate them altogether. 

Clean up your diet

As the old saying goes, we are what we eat. And never is it truer than during the years of the menopause. If we continue to fill our bodies with rubbish, we will carry on feeling utterly rubbish and watch our symptoms grow worse by the day. 

But don’t think that I’m recommending freaky fad diets where you exclude major food groups- I’m talking about returning to a better way of eating where you nourish your body and soul by making healthy food choices. Opt for the real food options, ditch the processed rubbish (especially sugar) and start to read your food labels (you’ll be astonished at what they put into our food!) 

It’s also really important that you work to keep your blood sugar stable by avoiding caffeine as much as possible, avoiding sugar, eating regularly and including protein with every meal so that your hormones can rebalance effectively. 

And lastly, become more mindful of how your food affects the way in which you feel. Check in with your body and see how feel around 2-3 hours after eating. 

Avoid xenoestrogens 

Xenoestrogens are nasty manmade chemicals which act as endocrine disruptors in the human body. They mimic your natural oestrogens and disrupt your natural hormonal balance, triggering a whole host of nasty and uncomfortable symptoms like those hot flushes. 

The problem is, they’re nothing something that is straightforward to avoid. In this modern age, xenoestrogens can be found absolutely everywhere, from plastic bottles, food storage containers, baby bottles, cosmetics, chemicals for the home, pesticides, paper products and many more. Having said that, there are a few steps you can take to vastly reduce your intake. These include:

·      Eating organic as much as possible and buying hormone-free meat and dairy.

·      Don’t use plastic water bottles- invest in a funky stainless steel or glass one instead.

·      Don’t use plastic food wrap or microwave your food in plastic. Go for glass or ceramics instead.

·      Use natural beauty products (or make your own!)

Use chemical-free eco-friendly household cleaners and unbleached paper products.

Detox your liver 

When oestrogen has done its job in your body, it heads to your liver to be broken down and finally eliminated. If your liver isn’t working optimally, you’ll start getting a back up (much like when the pipes are blocked at home!) and all that excess oestrogen will just hang around, making your hot fluches and night sweats worse.  We can help get rid of this excess by doing the following: 

●     Use supplements such as DIM (Diindolylmethane). This is a phytochemical produced during the digestion of cruciferous vegetables such as broccoli, brussels sprouts, cabbage and cauliflower and has a powerful detoxifying effect on the liver. 

●     Eat broccoli sprouts which naturally help flush out those hormones

As you can see, there’s no need to struggle on against your hot flushes. Make it a priority to target your diet, avoid xenoestrogens and detox your liver and you can greatly reduce or even eliminate your hot flushes and really start to feel human again. 

Simple changes? I think so!

See Wellness Months final Q&A with Pamela on Thursday, answering more in-depth questions that you all have.

Love Sophie x

Psychotherapy Q&A

I hope Sue opened your mind to 'starter' hypnotherapy into a positive light.
It can be a topic people run away from but how easy were her tips to adapt into our every day life?

How much deeper can we get with Sue's tips?
Our Q&A's are going to answer what we've been racking our brains about this week…

So Sue,

Can everyone change their wellbeing when it comes to mindset?

I believe that a positive state of mind impacts on general wellbeing. Some people may find this more of a challenge than others so it is important to feel ready for taking the steps that will lead to that positive frame of mind. 

How do we know when we create the right positive mindset?

It will feel like it’s just a natural reaction, requiring little or no conscious thought. This is because, through practice, the logical thinking mind creates links to the subconscious; when these links are established, it becomes second nature and we no longer have to ‘think’ about it. 

What happens if I can’t focus on how I am feeling when I do the tips given?

This may take time and a little practice. I would suggest short periods of time to do this, and allow feelings to surface. If focus remains difficult, relaxation techniques will help. I have many strategies that could effectively deal with this issue.

My negative thoughts override positivity, how can I push these thoughts away?

There are several ways to achieve this. The use of distraction or acknowledgement is helpful for some people. It is difficult to say what method would work best without knowing the nature of the negative thoughts, just ask yourself - how would it be if I was able to think more positive thoughts?

Really get a clear picture in your mind as to what you’re life would be like without the negative thoughts. Then own that picture. Hypnosis is great for targeting specific issues like this. 

I feel stuck in my own routine when it comes to trying new things, how can I discover what I really love in life?

I feel that dealing with the ‘stuckness’ would be the first thing to explore; helping you to see what keeps you stuck. Ask yourself what you need in order to progress. I’d be happy to offer more support on a 1-1 basis.

Sometimes I get distracted or my mind wanders when I try to have me time how can I really focus on the practice recommended?

It is perfectly normal for the human brain to function in this way. I wonder what constitutes ‘me time’ for you? Focus takes practice and patience, guided meditation is often a good place to start. I offer a ‘Mini Meditation’ session on the first Monday of each month.

Can anyone do hypnosis to themselves?

It is possible to teach clients the rudiments of trance induction/deep relaxation for them to practice on their own at home. 

I am scared of the thought of hypnosis, how can I overcome this?

I offer a free 30 minute, no obligation consultation session to all clients. It’s a great way for me to find out a little more about you and the issue and for you to get more of an idea about what a session would entail and ask any questions. 

How often would you recommend doing hypnosis for?

I have tailored packages of support for each individual client to suit their needs. It is difficult to recommend an actual time scale as it varies between clients but I would usually say work on 3-4 sessions and then review. These could be weekly, fortnightly or longer, depending on the client and the issue. 

How much does this topic seriously open your eyes!

Its amazing how we can tap into our subconscious mind and really change the way we act and thing about such basic things.

And its something we can forever work on and create the perfect mindset to life and ourselves.

Has this made you think about getting some Hypnotherapy?

Or maybe something you would be more open to now that you understand it a lot better.

Change is good, and our mindset is number 1.

For the final week of June's Wellness Month, we have our special Nutritionist talking all things food and supplements when it comes to the menopause stage, squashing those myths and informing us on what we really should be investing and looking out for when it comes to our body and health.

Tune in to Pamelas Guest Blog on Tuesday, and deeper Q&A's on Thursday.

Love Sophie  xx

Wellness Month - Psychotherapist

We've been through body confidence, holistic oil approaches in our daily routines now were stepping deeper into our minds with our fantastic Psychotherapist Sue from 'Time for You Hypnotherapy'

Some of you may be a little scared about the thought of someone taking a little control from you, but this may be the best adaptation to incorporate into our lives.
Its been all about meditation and positive mindset for a long time but it really can be hard to blank our minds for just 10 minutes in the busy lifestyles that we all lead.

Sue is here to share her 'at home' tips to incorporate hypnotherapy style tips on a regular basis.

Wellness - just what do we mean by that? What springs to mind when you hear the word?

Is it all about the body, the physical being? We usually know when we don't feel quite right but what does it actually feel like to be well? 

Is it more about the spirit, or emotional side? Or energy?

Or could it be all of these things?

According to the Oxford English Dictionary - wellbeing is a state of being comfortable, healthy or happy.

Just consider for a moment how it would be for you to have the level of wellbeing you want right now. What impact would that have on your life? 

What would you be able to do more of? 

What would it be like to feel excited about the coming day?

How would it be to have a clear plan and be able to achieve your goals? 

Here are some top tips to try:

1. Learn to breathe properly. We all know breathing comes naturally and is vital to our existence, however, did you know that most of us don't do it to the best effectiveness and this can leave us prone to greater stress and symptoms of anxiety. Just spending 5 minutes every day to practice ration breathing can greatly improve your ability to focus and maintain balance in stressful situations. The NLP (Neurolinguistic Programming) technique of Ratio breathing is breathing in for the slow count of 7 and breathing out for the slow count of 11. Get counting!

2. Let go of the negative. Our thoughts rule our world if we let them, good or bad, it's the same basic process. We think something, then add in the emotion, then we act on that so making our thoughts the puppet master for our behaviour. Hypnosis can help with taking control of those unhelpful thoughts by suggesting new ways of associating with your world, helping you to see the positives more easily and so positively affecting your actions. Learn to stop letting self doubt and criticism prevent you from achieving your goals. Get your good day binoculars ready and see all the good stuff going on around you.

3. Be kind to yourself - forgive, laugh, learn and grow. Surround yourself with the things you love, immerse yourself in nature, spend time with people who make you feel happy. This level of investment in yourself with pay great dividends.

So, let's remove the obstacles, find more motivation, focus and drive and start living the life you want to, right now!

Holistic Therapist - Q&As

Whos invested in their oils?
Maybe you have a diffuser and just obsessed with covering your house in relaxation smells;
How much of a difference does incorporating a specific scent in to our lives make?
These scents really tap into our brains and cause a positive reaction in our minds that I love!

Nows time to delve in deeper with Sandra and find out lots more about our relative issues when it comes to essential oils.

Are oils 100% natural?

Unfortunately, not all essential oils are 100% natural, many do claim to be, but have actually been modified, exchanged for a cheaper oil or diluted with synthetic chemicals and other oilsto make it last longer and to make more profit. It is important to make sure that you look for the therapeutic grades which haven’t been altered in anyway. Check the labels carefully, they should state the country of origin and the botanical name for example, Lavender is Lavendula.

Are essential oils ok for vegans?

This depends on the branding of the essential oil and how they have been sourced. Check for the vegan logan as a sign of certification.

Why are essential oils so concentrated?

Essential oils are super-concentrated, it can require a lot of plant material to extract minute amounts of oil, for example:

One drop of Rose = 20kg of rose petals

One drop of Peppermint = 4kgs of peppermint leaves

One drop of Lemon = 2 lemons

What makes oils so good for pains and illnesses?

Each essential oil has a unique profile offering a range of benefits such as analgesics, anti-inflammatory, antispasmodic, anti-allergic, anti-fungal, anti-oxidant, diuretic, expectorant, stimulant and uplifting. Depending on the source, essential oils are natural and effective on a physical, psychological and emotional basis. Essential oils have minute molecules that enable them to enter the body through hair follicles, sweat glands and through the fat molecules already in the skin, by absorption. Once through the skin, the oils can enter the lymphatic and circulatory system, the same as nutrients and medication which work through the digestive system. They can also enter the body by inhalation through the olfactory system like inhalers or nasal sprays.

Is it ok to use essential oils more than once a day?

Essential oils can be used throughout the day providing they are used correctly, you may be using them and not even realise in you daily skin and beauty products. 

Can too much essential oils be too much for our bodies?

Yes, your body can be become desensitised if you use too much, which means they will no longer work. Your may alsocause skin irritation, skin inflammation and an allergic reaction.

Is it easy to blend our own oils?

Yes, this is relatively simple to do, firstly, choose a base oil such as Grapeseed, Sweet Almond, Apricot, Calendular, Evening Primrose, Rosehip, Sunflower and Soya oil. We suggest a maximum of 6 drops of essential oil, this can be one or several depending on your personal choice of oils to 15mls of base oil for the body. For the face, one drop of essential oil to 5ml of base oil.

Please also be aware that there are contraindications for essential oils depending on any clinical issues you may have as well as your lifestyle in general. A qualified Aromatherapist will take you a thorough consultation to ensure you have an appropriate personalized blend.

What would be your recommended blend for anxiety?

A personal favorite is Rose, Orange and Bergamot which is fantastic for lifting and balancing emotions. On a general basis, we would recommend using some of the following: Lavender, Neroli, Geranium, Clary Sage, Bergamot and Rose,however this really does depend on the individual and their clinical history. It’s also important to understand what is causing the anxiety, it maybe that aromatherapy cannot remove the cause but can promote relaxation and general destress.

How long do oils last for with a shelf life?

Essential oils vary in their shelf life and can last for up to twoyears depending on where they been kept, preferably a cool dark cupboard to ensure longevity. Essential oils should be stored in dark brown or blue glass airtight bottles.

How often would you recommend an Aromatherapy Massage Treatment?

We would recommend an aromatherapy massage once a month, however this is very individual, some clients prefer a weekly treatment, where as others prefer a treatment every six to eight weeks. We do offer advice on selfcare using aromatherapy at home, for example, a treatment bath. Add 5-6 drops of your favourite essential oil to a pint of full cream milk and poor into a running bath, soak for at least 15-20 minutes, pure indulgence!

Amazing advice and tips answered from Sandra! 

You know what to all start doing for your daily routine 

Let’s feel good inside and out! 

Next week we have an amazing Hypnotherapy guru Sue! 

Finally find out what Hypnotherapy can really do.