Meraki Health Hub

Lifestyle Changes Matter

Mon, 12 Jan 2026 16:52:06 GMT

Can lifestyle changes really replace long-term prescriptions?

Have you seen the recent documentary that aired on Channel 4, called 'Live Well with the Drug-Free Dr.' Dr Rangan Chatterjee, who explores how lifestyle changes can help promote wellbeing?

After watching Live Well with The Drug Free Doctor , one question stayed with me:

What if part of the answer to better health isn’t found in more treatment but in how we live day to day?

Through my own health journey and years of self-development, I’ve learned something important. Medication and conventional treatments certainly have their time and place. They can be essential, lifesaving, and supportive.
At the same time, I also know, through a lot of trial, error, and lived experience, just how much power a person has to influence their health through lifestyle change and everyday choices.

Choosing better, consistently, really does help improve health outcomes. This documentary brings that idea to life beautifully.

Dr Rangan Chatterjee meets three people living with common but life-altering conditions:

type 2 diabetes,
chronic pain
depressio n

All of whom had been relying on long-term medication. With guidance from leading experts, they explored lifestyle medicine: food, movement, sleep, stress, mindset and habits, and how these pieces quietly shape our health over time.

What stood out wasn’t extreme protocols or perfect routines. It was how small, realistic shifts done consistently began to change how these people felt, functioned and lived.

Some questions worth sitting with

No right or wrong answers. No pressure to “fix” anything. Just honest reflection.

• How do you feel in your body most days ~ energised, inflamed, tense, exhausted?
• Have you accepted certain symptoms as “just how it is” now?
• Are you supporting your body’s recovery through sleep, or running on empty?
• Do your daily food choices nourish you, or simply keep you going?
• How often does your nervous system get a chance to properly slow down?
• If nothing changed over the next few years, how would that feel for you?

Sometimes awareness alone is the first step towards change.

What lifestyle medicine really means

This isn’t about ditching doctors or rejecting prescriptions. It’s about understanding that medication can help manage symptoms, while lifestyle shapes the conditions in which those symptoms exist.

Our bodies respond constantly to what we eat, how we move, how we rest, how stressed we are, and how supported we feel. Change those inputs, and the body often responds in powerful and scientifically supported ways.

The documentary does a great job of busting big health myths and making change feel possible, not overwhelming or elitist.

Why support matters

Knowing what to do is one thing. Knowing how to do it, especially when you’re juggling pain, fatigue, family, work and real life ~ is another.

This is where my work comes in.

I support people to look beyond symptoms and explore the full picture of their health, helping them make realistic, sustainable lifestyle changes that fit their lives. No extremes. No guilt. No all-or-nothing thinking. Just practical steps, guided support and compassion.

Your next step

If this documentary stirred something in you, curiosity, hope, or even a quiet frustration that you’ve been “managing” rather than improving, that matters.

You don’t need to change everything. You just need a starting point.

If you’d like support exploring how lifestyle changes could improve your health outcomes alongside your existing care, I’d love to help.
Reach out, book a Wellness Chat with me - it’s Free, and be supported to take that first step towards feeling more informed, empowered and in control of your health.

Small choices, made consistently, really do add up.

The Quiet Hero in My House: A Story About Blood Donation

Tue, 17 Jun 2025 17:45:03 GMT

Why Blood Donation Means So Much to Me

Over ten years ago, my husband decided to start giving blood. He did it for me, indirectly, he does it for so many others too.

You never really know when you might need that life-saving gift of donated blood. It could be because of:

an accident
giving birth
major surgery
cancer treatment
or living with certain blood conditions like red cell anaemias

People with conditions like Sickle Cell Anaemia or Thalassaemia major depend on kind-hearted strangers rolling up their sleeves and giving a bit of their beautiful red juice.

If you’re well and healthy, could I ask you to pause for just a moment and think about the blood rushing through your body?

You probably don’t give it much thought as you go about your day, but your very life relies on that pump keeping you going.

Now, imagine having to rely on other people for that precious juice — just to get up and function at some level of ‘normal’ .

I know this all too well. I have both Sickle Cell Anaemia and Beta Thalassaemia. I’m one of the lucky ones in that I don’t need regular blood transfusions to survive day to day. But in certain situations, I have needed that precious gift from others.

The not-so-lucky part?

During my first pregnancy, my body reacted badly to a transfusion . Something in that blood didn’t get along with my immune system — instead of helping me boost my haemoglobin levels, my body attacked the foreign blood and killed it off.

Quite Problematic

Ever since, I’ve developed multiple antibodies that make finding a safe blood match incredibly tricky.

Every transfusion I’ve had since has caused more complications than I needed, very traumatic events where you fear for your life. Now I do all I can to avoid needing blood altogether, while waiting and hoping for advances in medicine to offer an alternative one day.

Giving blood really doesn’t take long.

They take about a pint, and for most healthy people, you barely notice it’s gone. You won’t be told who gets your blood, but rest assured — it goes to where it’s needed most. Some is even used for research to improve treatments for people like me.

This month, my husband gave blood again and a week later received a text to say it was used at the Whittington Hospital in London. I was over the moon! That’s my hospital — the one that’s looked after me since childhood, and home to the thalassaemia unit where people just like me go for transfusions.

It’s unlikely I’d ever get his actual blood, but just knowing it went to help someone in ‘my world’ is a feeling I can’t quite put into words.

So, if you’ve read this far — thank you. And if you’re healthy and able, please consider giving a bit of your golden juice.

It might take just an hour of your day, but you could save a life. Maybe even mine, one day.

Here are some useful links for you to investigate more about giving blood in the UK:

NHS Blood donation information

UK Give Blood Website

Parenting with Chronic Pain - My Story

Mon, 05 May 2025 16:37:55 GMT

Parenting and pain management – my personal journey

One afternoon on the school run, I found myself silently hoping not to bump into anyone I knew.

“Please don’t talk to me today... I just don’t have it in me.”

The pain that day was high. I’d used up every last bit of energy just getting out of the house and walking to school. I wasn’t sure I could manage a polite conversation. But, of course, a friendly mum I usually chat with spotted me and came over. She paused, looked at me and asked kindly, “You don’t seem yourself today – everything okay?” Normally, I’d give the typical parent reply: “Yeah, just tired.” I mean, who isn’t tired, right?

But that day, I told the truth.
“Actually, I’m in a lot of pain. I just need to get home and lie down.”

To my surprise , she didn’t back away or change the subject. Instead, she kindly offered to collect my son from his classroom for me , so I could wait by the gate and avoid the crowded playground.

That moment taught me something powerful: being honest about pain can open the door to connection and support.

These days, I try to be more honest when people ask how I’m doing. I still have to judge each moment carefully, but I’ve found comfort in saying,

“Today’s a tough one, and I’m doing my best to get through it.”

The hidden work of managing pain as a parent

Working from home has been a lifeline. It gives me space to pace myself — to take a stretch when I’ve seized up at my desk, to grab 10 minutes of rest when I feel completely drained, or simply to pause and re-centre. That flexibility means I can better manage the days when I’m out delivering parenting programmes, running workshops, or standing for hours at community hubs.

But even with all the tools and strategies I’ve built over the years, I live with pain every single day.

My crumbling hip is currently my biggest challenge. I live with a genetic condition — Sickle Cell Anaemia and Beta Thalassaemia — and years of managing sickle cell crises and low haemoglobin have led to a condition called Avascular Necrosis (AVN). It affects the bones in my hips — essentially causing them to die, crack, and crumble from within.

Since my son’s birth 11 years ago, I’ve dealt with chronic back and groin pain, one successful surgery and one that needs a lot more consideration due to other complications, not to mention the emotional toll of facing another hip replacement surgery and recovery. I’ve even looked into regenerative stem cell treatments abroad, but those options are financially out of reach right now.

But I keep going — not just for my children, but for myself.

People often ask how I can relate so deeply to what they’re going through. The truth is, I don’t just coach families through chronic pain — I live it, every single day.

I’m a mum of two. I run a household, and my health coaching business. And I also live with a complex chronic illness that affects my bones and joints, and causes daily, sometimes unbearable, pain. That pain doesn’t politely wait for a good moment to show up. It doesn’t care if it’s the school run, a family dinner, or a day out we’ve been planning for weeks.

There have been times when I’ve had to change plans last-minute, cancel fun days with the kids, or sit things out while my body screamed for rest. And although I’ve come to accept that this is part of my life, it doesn’t make those moments any easier — especially when you’re trying to show up as a parent with love and patience.

Over time, I’ve learned a few things. One of the biggest lessons? The importance of communication.

What Hasn’t Helped

For years, I didn’t tell people how bad things really were. I held it all in — the fatigue, the sharp pain, the stiffness, the sadness that often follows. And when I didn’t say anything, it started to leak out in other ways. I ’d get grumpier. I’d snap at the kids more quickly. I’d feel guilty, they’d get defensive, and the whole atmosphere at home would shift.

Not explaining what I was going through didn’t protect my family — it distanced me from them. I’ve since realised that when I communicate gently and honestly, everyone feels safer. Even just saying, “Mummy’s in a lot of pain today, so I need to rest for a bit,” helps my children understand that it’s not about them.

Understanding Stress

Tue, 01 Apr 2025 20:00:00 GMT

Stress Uncovered:

Understanding the Causes and How to Cope

It's essential to grasp the fundamentals of stress. Stress is a natural response t hat our bodies undergo when facing challenges or demands. Whether it's meeting deadlines, juggling responsibilities, or navigating life's uncertainties, stress is an inevitable part of being human . However, it's crucial to discern between essential stress, which can motivate and propel us forward, and chronic stress, which can wreak havoc on our well-being.

Essential stress serves as a catalyst for growth, pushing us out of our comfort zones and helping us achieve our goals. On the other hand, chronic stress, if left unchecked, can lead to adverse effects on our physical and mental health. From elevated blood pressure to weakened immune systems, chronic stress can disrupt the body's delicate balance and pave the way for dis-ease.

One aspect often overlooked is the connection between stress and inflammation. Imagine your body as a fortress, with inflammation acting as the alarm system against invaders. When stress persists, the alarm system goes into overdrive, triggering inflammation throughout the body. In simpler terms, stress sends a signal to your body that it's under attack, causing inflammation as a protective response.

Moreover, chronic stress can also contribute to excess weight gain, particularly around the belly area. This phenomenon is due to the release of cortisol, often referred to as the "stress hormone." When cortisol levels remain high, it can lead to increased appetite, cravings for sugary or fatty foods, and the storage of fat, particularly visceral fat around the abdomen.

Now, let's shift our focus to solutions. Combatting stress requires a multifaceted approach that addresses both the mind and body. Incorporating activities like Pilates, yoga, and breathing exercises can help regulate stress hormones and promote relaxation. Additionally, spending time in nature, swimming, or simply going for a walk can provide a much-needed respite from the daily grind.

Social connections also play a vital role in stress management. Spending quality time with friends or engaging in activities you enjoy, such as reading, listening to music, or pursuing hobbies, can offer a sense of belonging and support.

Ultimately, holistic health is key to navigating life's stresses. Prioritising adequate sleep is paramount, as it allows the body to rest, repair, and recharge. By embracing a holistic approach to well-being, encompassing physical, mental, and emotional aspects, we can equip ourselves with the tools necessary to thrive in the face of stress.

By incorporating these solutions into your daily life, you can effectively manage chronic stress and cultivate a greater sense of well-being and resilience.

Feeling Stressed? Let Food Be Part of the Solution ~ Lifestyle Masterclass Series

Navigating Parenthood with a Chronic Condition: A Health Coach's Journey

Wed, 20 Mar 2024 18:20:03 GMT

Living with a chronic condition while juggling the responsibilities of parenthood and work can feel like an uphill battle.

Navigating the complexities of life with a chronic condition while balancing the demands of parenthood and work often feels like an uphill struggle. Despite my role as a health coach, skilful at steering others towards wellness, I frequently encounter challenges in applying these strategies to my own life. In this blog post, I invite you to join me on a personal journey through the peaks and valleys of managing a chronic condition while striving to excel as both a parent and a professional.

The Daily Struggle

Each morning, the simple act of getting out of bed can feel like scaling a mountain for me. Living with a condition known as Sickle Cell Anaemia & Beta Thalassemia means contending with persistent fatigue and bone pain, as my body struggles to distribute oxygen effectively. Quality sleep is often hard to achieve, leaving me grappling with a daily mix of exhaustion, discomfort, and sleep disturbances.

While this explanation offers a glimpse into my daily reality, it's essential to understand the relentless nature of navigating these challenges repeatedly, day in and day out. It's a task in itself, sapping away at my reserves of positivity and resilience.

Expressing the fluctuating emotions and sensations I experience throughout the day can be incredibly challenging. There's a desire to conceal my pain, avoiding questions like "what's wrong?" Yet, keeping this hidden from conversations with colleagues, my husband, or even my children only adds to the frustration. Can't they see I'm struggling? Can't they see I need support, or even just a hug? Unfortunately, they can't. It's easy to forget that others aren't mind readers; they can't see past the façade of smiles or upbeat demeanour I present.

Balancing Parenthood

When I made the decision to have children, I envisioned myself as a stellar mother—someone who's always there to listen, to provide a safe space for them to express themselves. But maintaining that ideal requires me to be in a positive mindset myself. Yet, the daily demands of parenthood—the school runs, lunch prep, PE kits, and after-school activities—quickly drain my energy reserves, leaving me feeling depleted.

The reality of parenting hit me hard once my children arrived. They say no one fully prepares you for parenthood, but trust me, there's even less preparation when you're contending with your own health challenges, battling with your mindset, and enduring physical pain while being solely responsible for another life.

Guilt becomes a constant companion at every turn. Many times I couldn't always engage in fun playtime with my children because of my pain. I couldn't chase my toddler around the park due to physical limitations. Even attending play sessions became a struggle, weighed down by the sheer effort of managing everything. Despite pushing through the pain and making every effort to participate, I found myself constantly running on empty.

No-one can see your internal battles.

If you find yourself nodding along to this struggle and are seeking guidance on how to not just survive, but thrive as a parent, then read on for my tried-and-tested tips. But remember, parenting is a dynamic journey, and what works one day may not work the next. Stay flexible and adapt to the ever-changing landscape of parenthood.

Navigating the Winter Bug Season: A VIRUS Protection Guide for a Healthier You

Wed, 29 Nov 2023 20:33:56 GMT

Navigating the Winter Bug Season: A VIRUS Protection Guide for a Healthier You

As the winter season approaches, so does the dreaded bug season. It seems like sniffles, coughs, and sore throats become inevitable.

As a health coach and a parent, I understand the struggle of trying to keep everyone healthy while managing a busy schedule. However, it's crucial to remember that taking care of ourselves is the first step to a speedy recovery. In this blog post, I want to share a holistic approach to virus protection during the winter bug season, using the acronym VIRUS to guide us.

Let's delve into the essential components: Vitamins, rest, sleep, and support from others.

V - Vitamins for Immune Support:

During the winter months, it's crucial to give your immune system an extra boost. Incorporating immune-boosting vitamins into your daily routine can make a significant difference. Vitamin C, found in citrus fruits and leafy greens, is renowned for its immune-boosting properties. Additionally, consider including vitamin D, which plays a crucial role in immune function and is often lacking during the winter months when sunlight exposure is limited. Don't forget about zinc, found in nuts, seeds, and legumes, which can help reduce the duration and severity of cold symptoms.

I - Intentional Rest:

As a busy working parent, I understand that finding time for rest can be challenging. However, rest is a non-negotiable component of virus protection. Taking short breaks throughout the day, practicing mindfulness, and incorporating activities that bring you joy can contribute to overall well-being. Remember, by prioritising rest, you are not only taking care of yourself but also setting an example for those around you.

R - Quality Sleep:

The importance of a good night's sleep cannot be overstated, especially during the winter bug season. Aim for 7-9 hours of quality sleep each night to allow your body to repair and regenerate. Create a bedtime routine, limit screen time before sleep, and ensure your sleep environment is comfortable and conducive to rest. Quality sleep is a powerful tool in preventing and recovering from illnesses.

U - Unwavering Support:

Don't underestimate the power of support from others during times of illness. If you are a parent, or carer of an elderly relative you may often find yourself in a caregiving role, but it's essential to allow others to support you when needed. Whether it's a spouse, a friend, or a fellow parent, having a support system can make a significant difference in your recovery. Share your needs and allow others to assist you in both practical and emotional aspects.

S - Self-Care:

Lastly, practicing consistent self-care is key to virus protection. As a health coach, I understand the importance of this, but it's essential to prioritise it in your own life. Whether it's a warm bath, a walk in nature, or simply taking a few moments for deep breathing exercises, find activities that rejuvenate and nourish your body and mind.

As we navigate the winter bug season, let's remember the VIRUS protection guide –

Vitamins, Intentional Rest, Quality Sleep, Unwavering Support, and Self-Care.

By incorporating these elements into our lives, we not only boost our immunity but also set the foundation for a healthier and happier winter season.

For you working parents out there, taking care of those you love starts with taking care of yourself first!

Stay well, stay mindful, and prioritise your well-being.

May in Pain

Wed, 31 May 2023 15:07:15 GMT

In the long day of pain, exhaustion makes me cranky.

My ability to cope with pain has a high threshold, so when I have days when pain killers don’t touch it, is tough.

I can’t hide away from the pain, although no-one looking in from the outside can see.

I can’t sleep through this level of pain although no-one sees me tossing and turning.

I grind my teeth and scrunch my hands into tight fists to get to the other side of the street. A small bag of shopping weighs and drags at me to get home quicker than I can.

This month of May I’ve been in a lot of pain. Nothing special about this month but I would have loved a little warmer sunshine to boost my mood and soothe my pain.

When its chronic pain… everything counts!

Setbacks

Setbacks will happen when you suffer with a chronic pain condition.

Stuff happens, stressors pop up unexpectedly. Even good intentions may not go to plan. Building your resilience will help you cope with these setbacks when they happen and allow you to pick yourself up and get back to your plans quicker.

This starts with taking care of yourself!

Don’t let those setbacks trick you into giving up!

My tried and tested tips that may help you with your pain management:

Eating Well On a Budget

183:837702223 (Eleni Dee) — Thu, 01 Dec 2022 11:00:00 GMT

A lot of people have a misconception that having healthy meals for your family costs more than eating quick junk food.

Have a little change of perspective ….. if we feed our kids on all the take always and unnourishing junk foods that are easy to buy, their health with suffer.

You may not see it today but in years to come they may have show symptoms from conditions such as Type 2 diabetes, mood disorders, obesity, liver disease or even cancer.

What will be the cost of this to your child and your family?

This may be taken as a harsh statement, however it is playing out in our societies reality right now.

My 5 top tips for eating well on a budget:

Stock buy only foods you know will be used : tinned tomatoes, beans, pasta. Stocking up on cheap crisps and sweets are an additional cost that provide no nourishment, and this money can be best used on fresh sweet fruit instead.
Know what’s in your cupboards and fridge : having a dedicated notes board on your fridge or kitchen worktop that you re- use every week will allow you to list the foods with use by dates and best before dates so this can be seen easily and clearly without staring in the fridge for ages not sure what you’re actually looking for! I’ve done this way too much!
Meal planning : knowing what you have will make it easier to plan what meals you can make. Use foods with the nearest date first. Plan your quickest meals for your busiest days and freeze any extras for another day.
Make a shopping list : Before you go shopping write a list of the items you need. This will help you stop randomly picking things up and spending more money than you intended to spend only to realise you had forgotten the one thing you needed most. Tick off your list before considering the extras that will be nice to have.
Consider your stomach : Don't go shopping hungry! I bet you know this one, you're in the shop; not eaten for hours and you buy a basket full of items. Items you did not go into the shop to get! Plan to shop after a meal, or be prepared with a snack in your bag in case you get to the shop and you are feeling that hunger gremlin shopping for you.

Reduce waste - My 3 top ways to use the fresh foods you have to hand.

Waste less have more – if you introduce small changes into your families’ habits around saving food and recycling food you will find you save not only in cash flow to your pocket but you are also contributing to saving our environment.

Feeding a family can be a minefield at times, I know I am living though this with my family too. I hope this article was useful for you and please let me know if you find success in tying something new that works for you family.

Want more tips on balancing your lifestyle ?? then download my FREE Busy Mums Survival Guide that will give you ideas on how to manage other areas of your life as well as sleep better.

Sleeping into Better Health

Mon, 25 Apr 2022 16:00:41 GMT

Is lack of sleep sabotaging your health?

Sleep matters big time. Without enough sleep, you create an uphill battle in so many different ways. Sleep – how much you have and the quality of it – matters even more than you probably realise, and not getting enough is sabotaging your health and any health goals you might have. Today I’d like to share exactly why it matters so much and what to do about it.

SLEEP AND WEIGHT

Sleep and weight are intimately related. If you are not getting enough sleep on a regular basis, you are setting yourself up to be hungrier, eat more, weigh more, and have a harder time losing weight. It’s not all in your head.

Busy mums and working women alike, many of you are likely sleep deprived. Scientists now know that, if you are consistently surviving on too little sleep (that’s less than seven and a half hours of good sleep per night), you’re not going to be functioning at your best, focusing properly or thinking creatively. The cherry on top is that you are also sabotaging any attempts to take control of healthy eating and your weight.

Sleep deprivation causes hormone imbalance, and I’m not talking about PMT, but the hormones that directly affect your feelings of hunger. Ghrelin (the hunger hormone that makes you feel more hungry) and leptin (the satiety hormone that tells you when you’ve had enough to eat) are majorly disrupted when you are not sleeping enough. So, after a night of lousy sleep, if you feel like you need to eat a banquet, it’s not all in your head but rather in your hormones. The feast you desire is going to be filled with high-carb, starchy foods and not the lovely healthy ones you might otherwise choose.

STRESS AND YOUR HORMONES

Lack of sleep also messes with stress hormones, and stress messes with your sleep. It’s a vicious circle and one particularly good reason why it is so important to take the time to unwind before hitting the sack. Cortisol is one of the main stress hormones. It should follow a specific pattern throughout the day, starting off low (after all, you will have just got up from a ‘restful sleep’), rising to a peak in the morning to get you out of bed and gradually tailing off towards evening time. Prolonged periods of stress can create an imbalance in this daily rhythm that may lead to cortisol levels being high come night-time. Typically, this would leave you feeling tired but wired – absolutely exhausted, but your head is buzzing when you hit the pillow. Not exactly the recipe for success.

The stress placed on the body by lack of sleep also upsets your body’s sensitivity to insulin (the fat-storage hormone), which contributes to weight gain and this, in turn, exacerbates hormonal symptoms like hot flushes and night sweats.

During the perimenopause (the transition to the menopause), those night sweats caused by falling levels of oestrogen are enough to keep anyone from restful slumber. But did you know that oestrogen also allows your body to better use the ‘happy hormone’ serotonin, which is the precursor to the ‘sleep hormone’ melatonin? And, during menopause, when oestrogen levels fall steadily, progesterone falls off a cliff. This is a problem for women because progesterone helps you fall asleep faster and experience fewer disruptions to your sleep. (A similar scenario plays out during menstruation).

BALANCED BLOOD SUGAR LEVELS = BETTER SLEEP

The more starchy carbs you eat, the more glucose is in your blood and the higher the amount of insulin that your body needs to restore blood sugar balance. If your diet is high in starchy carbs like bread, rice, pasta and sugars, you make more insulin, which creates blood sugar fluctuations at night, and these cause sleep disturbances. A sugar ‘crash’ at night triggers a release of cortisol to wake you up at the wrong time, and this can shift you out of deep sleep into a lighter sleep phase. Moving to a way of eating that balances your blood sugar helps significantly improve the quality of your sleep.

TIPS FOR A GOOD NIGHT’S SLEEP

There are a number of things you can do (or not do) to improve your chances of sleeping well.

DO

Try to go to bed at the same time every day. Your body thrives on routine.
Keep the temperature in your bedroom comfortable; not too hot, nor too cold.
Use your bed only for sleep and sex. This may help you completely switch off.
Keep the bedroom completely dark, so you’re not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful.
Spend time outdoors to soak up the sun.
Try to take some gentle exercise every day. There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.
Make an effort to relax for at least 5 minutes before going to bed - a warm bath, massage, meditation.
Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed if you struggle with cold extremities.
Consider getting a traditional alarm clock so your smartphone can stay out of the bedroom. Better still, work out how much sleep you need by going to bed 15 minutes earlier until you find that you wake up naturally before your alarm. That’s your personal sleep requirement.

DON’T

Engage in stimulating activities – like playing a competitive game, watching an edge-of-the-seat film, or having an important conversation with a loved one.
Use smartphones and tablets an hour before bed as this can interfere with sleep, because they emit the same kind of light as the morning sun.
Eat a heavy meal within four hours of going to bed.
Drink caffeine in the afternoon – including coffee, ‘normal’ and green tea, and colas.
Use alcohol to help you sleep. Alcohol can make sleep more disturbed.
Go to bed too hungry. If you need a snack before bed – a glass of milk or banana are ideal.
Get frustrated if you can’t sleep. Go to bed in a positive mood – “I will sleep tonight”.

My Pain

183:837702223 (Eleni Dee) — Thu, 17 Mar 2022 09:41:00 GMT

Pain is a great teacher

Pain has a purpose

Pain teaches you how to live and thrive in new ways. Sometimes ways you never thought possible.

The occasional pain from a headache, stomach ache or back pain is the process of your brain telling you something is not right.

"I need something - please take notice."

Occasional pain may be relieved by drinking more water, not eating white bread or asking for help when moving heavy items.

Sometimes pain can be more severe and long-lasting, poking you to take action and find out why there is pain.

Pain can be brutal, debilitating and disabling.

There are chronic disorders out there that can bring on the pain that drops you to your knees. Pain that is so hard to explain unless you have the condition and can feel the same pain.

That was my experience growing up, living with Sickle Cell Disease.

It was emotionally hard and physically unbearable during a crisis. Living half a life in hospital, waiting for pain to subside.

Being poked with needles to get the needed meds into my bloodstream was a harsh reality. It took so much strength to find a way of getting through each day and each episode.

I now survive with consequential pain.

Due to the destructive nature of Sickle Cell Disease, it can leave problems in the organs of the body and major joints of the skeleton. There are many other risk factors it brings. With each stage of life, this condition demands a new understanding and a new way of surviving .

After the birth of my second child, I had a pain that just kept getting worse, in my back and around the tops of my legs. Pain, unlike the Sickle Cell episodes that I was used to.

This was pain that occurred only when I moved, to walk, to carry the shopping or pick up the baby!

It took a while to find out that this wasn’t a busy parenting pain. It was the death of my hip joints , yep plural.

Both my hips had started to crumble due to the avascular necrosis deep inside the femoral bone.

The story of my hip replacement surgery, blood transfusion reactions and what happened next will be another blog post.

I know a thing or two about pain and what you can do to overcome it.

From the natural holistic ways of living, all the way through to 'only morphine injected into your buttock will allow you to breathe again' type of pain.

Fast Forwarding through the dark days of one successful hip replacement and one failed hip replacement.

I found my turning point in life. I chose LIFE.

Doing the very best I can, every single day to keep living and smiling. Looking after my family, running a business helping others with their health and always trying new things that will help me thrive with life.

I choose to live with the pain and achieve more in my life. I am not a quitter and will push my way to old age; until I can’t.

Conventional medicine always will have a time and place.

Recently I had to be treated for a blot clot in my leg. I cannot give thanks enough to the NHS emergency care system, and the orderly processes from start to finish.

The downside to our conventional medical system, is that there is never time to look at real root cause, there is no time to allow patients space to absorb information or how they should continue from that point forward in their health.

We must take control of our health care after conventional treatments have been followed.

Luckily for me I have a lot of personal medical knowledge and good communication with my medical team of haematologists who take my care to another level.

I could not help but feel sad for those who may not ask the curious questions I do, as they hold the full trust in the medics before them and nothing further is needed.

For anyone who reads this…. I have one request for you to remember, whenever a medical issue arises always ask WHY .

Then consider how can it be avoided or improved when the conventional treatment provided is complete.

It is time to look at your health care in a holistic way.

Ask the questions, delve deeper, and find support that suits your needs so you can find your power to improve your health for a better future not dependant on the pill popping quick fixes we are too easily prescribed.

Eat The Rainbow

183:837702223 (Eleni Dee) — Sat, 02 Oct 2021 16:43:32 GMT

As the season changes so should our foods.

Each season will have a different array of rainbow coloured foods to give us the nutrients we need to thrive.

Why do we hear so much about eating the rainbow? Because each of the natural foods given to us by the earth contain beneficial compounds within their structure.

These compounds will have healing properties and by eating all of these colours in our meals we will be receiving nutrients from all the families of fruit and vegetables available to us.

That’s how we should be getting our nutrients.

Nutrient dense foods eaten every day will give our body the vitamins and minerals needed to live long and live well.

Sadly, in our daily lives this is not often the case.

We grab easy to find foods, foods that have been grown in for mass production and possibly even in an environment without the clean water and direct sunlight needed for its nutrients to thrive.

Pesticides are added which will cause the fruit or vegetable to absorb toxic compounds which will end up in our gut and be absorbed into our bodies.

The idea of eating organic foods is to remove this risk from toxicity.

Maybe organic foods isn’t feasible right now, sometimes organic produce is not easy to find or your family budget just doesn’t allow for it.

The best thing you can do is ensure you choose the freshest of ingredients you can get and ensure you wash them well before consuming.

I have put together a list of foods you should include into your family’s daily diet for optimal health.

WHITE is caused by compounds called allicins, which have powerful anticancer, antitumor, immune-boosting, and antimicrobial properties. These are present in garlic, onions, leeks, and others. Many of these same foods contain antioxidant flavonoids like quercetin.

YELLOW means a food contains the carotenoids, which are especially beneficial for the eyes and help protect the heart against atherosclerosis. Vegetables in this group may not always appear yellowish. In addition to yellow summer squash and orange bell peppers, spinach, collard greens, mustard greens, turnip greens, peas, and even avocados all contain these powerful nutrients.

ORANGE means the compounds alpha-carotene and beta-carotene are present and can be seen in foods like carrots, pumpkin, squashes, and sweet potatoes. The carotenes protect against cancer and benefits skin and eye health; they are powerful antioxidants within the body. Beta-carotene is a what the body needs to create vitamin A.

RED indicates a carotenoid called lycopene, found in tomatoes, bell peppers, and carrots. Lycopene is protective against heart disease and cancer due to its powerful antioxidant activity.

PURPLE signals the presence of anthocyanins in foods like courgette, beetroot, blueberries, red cabbage, and purple potatoes. Anthocyanins have been found to prevent blood clots, delay cellular aging, and may even slow the onset of Alzheimer’s.

GREEN indicates the presence of phytochemicals which are anticarcinogenic and detoxifying. Many green veggies are part of the Brassica family, which includes broccoli, Brussels sprouts, bok choy, kale, cauliflower, and more.

Save my easy guide to rainbow foods below!

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Does Size Matter?

183:837702223 (Eleni Dee) — Tue, 15 Jun 2021 10:20:15 GMT

Does Size Matter? Yes and No.

I battled with my weight most of my life and its still not where I want it to be. However now in my 40’s and I have never been this healthy in the true holistic sense as I am today.

Holistically you must look at the big picture. I am still classified as overweight on the scales and the medical charts, even my favourite jeans tell me something when they get too tight.

Yet the kindness I now give my mind and my body from being mindful to feeding my gut with all the nutrients it needs is what equates to healthy!

Since a teenager, the weight started to creep on up. Finding new freedoms to eat all the deliciously naughty things I could not have at home. A bag of chips on the way home from school smothered in salt and vinegar. Crisps or chocolate with any remaining lunch money. Gradually this became a habit, an addiction and the battle began.

I grew up around a mixed family background of those who were very slim, to some a little overweight to the obese family members. On one side of the family, I was told it was just in our genetics. Yet on the other side I was told I should be carful before I got fat! Both sides didn’t really help in teaching me why or how weight mattered.

Life was confusing.

Indulgence in all things sweet was given ‘out of love’ at any family household visit. Sugar laden delicious cakes or pastries are often on offer at Greek homes, whether you are visiting for a cup of tea or for a dinner party. It was rude not to indulge, and I did not know how to resist.

Outwardly visible a body with rolls of excess fat is instantly seen as unhealthy. Yet a body slim, sleek, and smooth is seen as “healthy”.

There is truth in the fact that excess weight means a body is at risk of conditions such as cardiovascular diseases or type II diabetes. Fatty tissue could be suffocating organs or there could be a hormonal imbalance and the body is unable to release the stored fat.

But Slim physiques do not always equal healthy organs.

A body of little visceral fat to crowd the internal organs is good, yet if the body is not abundant in the necessary vitamins, minerals and macronutrients then the body will struggle to function in other ways.

Some common ones include:

Mental ability
Concentration
Bone health
Gut problems
Pain
Energy

The key point here is that "healthy" comes in many areas of balance in life. Not just what you eat or how you look.

Do you have stubborn weight lingering since your teens?

Or are you slim and happy in your skin, yet your concentration levels are a miss?

My How Healthy are you Really? Is a free downloadable quiz that will give you scores and advice based on your individual answers.

Try it Today! And Find Your Life Balance.

I want to help you get clear on how your health stands with my lifestyle quiz. Its free and will give you an idea on where you will want to add some TLC into your life.

The Car Fuel

183:837702223 (Eleni Dee) — Mon, 26 Apr 2021 17:29:11 GMT

An analogy to think about when it comes to what you eat and how you take care of yourself.

My car is precious to me, it’s the first car we ever purchased from new and it’s the big family car that enables us to get about comfortably.

Her name is Olive and that’s how we refer to her!

I love the freedom Olive gives me and I look after her because I want her to be in good condition for a long time. In human terms she will have optimal health for her lifespan.

Sometimes Olive becomes a little neglected, and I have to find time to give her a good clean inside and out.

Olive goes to the garage for her check once a year. She will have her oil changed, sometimes she’ll need new tyres, windscreen wipers or other replacement parts to make sure she’s in good working order.

If Olive gets unwell - Car Paramedics (AA/RAC) come to the rescue. Can you recognise a little similarity here with your human health?

Do you invest as much time and effort on your self-care? How does that look for you?

Medical treatment?
Dental Care?
Alternative therapy?
Beauty treatments?
A holiday?
A cleaner for your home?
Gym membership?
Good quality running shoes?
Organic food?

A true story about Olive my Car.

We stop off to fill up the tank so we can get on the motorway......

My husband was tired and a little fuzzy around the edges from the wedding fun. He went to fill the tank Olive the diesel car.

He filled her up and we headed off on our way. About 5 minutes into the drive, he suddenly realised the fuel he used for poor Olive was not diesel but instead he’d used petrol. Oh boy oh boy! Things were about to get messy.

I was not happy, to say the least. We were in the middle of nowhere and the sun was starting to set.

We had to go back to the petrol station, there was no help there, it was a small country road and a Sunday evening.

All we could do was call someone. But who? Paramedics ? Doctor ? Car garage?

We finally managed to call a man from the local area who had the required equipment to operate on Olive and empty her out.

It was long, it was painful (we had to empty the car), the kids, the grandmother, the bags, the seats had to move, and he had to get deep into her tanks, that’s right, two tanks!

It was a stressful experience, and two very young children were tired and grumpy by this point.

The emotions were high!

It took around 3 hours before we could get on the road again. Grateful we had at least managed to get this resolved, instead of driving all the way home with the incorrect fuel in the tanks, may have been more disastrous for Olive.

So this one goes down into the memory books, and can be spoken about with amusement at times!

The moral from this story is twofold.

How you look after your car can be a little analogy to think about with your own health.

Would you go and put petrol into your diesel engine or vice versa? I’m guessing not willingly!!

Put consideration into your fuel source.

Sweet treats and easy foods be it a microwave meal or a takeaways are rewarding after a long work week or an exhausting day parenting. Maybe a nice big glass of wine is your delight or your reward for getting to the weekend!

However, these are not the fuel source your human engine wants or needs.

It’s really what you do for the majority of the time that will matter. Choose the right fuel for your body to process throughout the day and keep it functioning optimally, consider the care you give yourself, for your mind, your emotions, and your rest.

Take some time to consider investing in yourself to help you thrive.

Would you like to help the aches and pains in your body ease so you can be strong to carry on your daily routines?

• This could look like a bag of Epsom salts to soak in the bath with.

• Maybe joining a Pilates class or even doing one-on-one with a Pilates instructor to tailor the right movement for your body.

• Acupuncture may sound like just needles and pain, but there is a fantastic relief from this traditional Chinese therapy. Combine it with massage and your physical pains can be relieved.

These are just some suggestions based on my own experience, I live by these routines, they have almost become rituals because they help me live through my physical pain.

If you need to know more about these techniques and want to try any, I am happy to talk with you about how they work for me and recommend the professionals I use if you are in the South Herts/North London/ Essex borders.

Hello I'm a Health Coach

183:837702223 (Eleni Dee) — Tue, 23 Mar 2021 10:54:05 GMT

New and exciting, the bridge between Medical Doctors and Optimal Health.

I introduce The Health Coach!

Health Coaching is a new concept here in the UK. Soon you will start to see and hear more about them in your local GP surgery as well as in private, online, and in-person practices.

Some health coaches will work alongside other practitioners such as physiotherapists, nutritionists, or personal trainers. Some may even be qualified in these extra disciplines.

The purpose of a health coach has been created for our modern-day society, where busy lives neglect our health and develop more illness, nutritionally depleted foods lead to more obesity and malnutrition, and the phrase “work until you drop” has become all too real in today’s society.

This is not how we should live - This is not a thriving life.

Our GPs are overwhelmed with issues from patients of all ages. The mere 10-minute consultation does not provide the time needed to understand a patient and their needs, it's only long enough for a quick check of vitals and a printout of the next pill to pop that will mask today’s symptoms until the next time for a repeat prescription and an addition to a colourful pill collection.

Have you seen a pill organiser?

Heard the sound it makes when you shake a full one! Recognise this scenario? It should not be music to your ears. Today’s medical treatments can be a sticking plaster over the problem and are now showing up as the causes to so many more problems of ill-health;

The maintenance of a chronic headache with pain killers, the contraceptive pill given for a skin condition and the basic advice of ‘eat less and move more’ is not helping to find the root cause of these displaying symptoms.

When each new medication is added, new problems are being created, this may be due to interaction with the medicines, or the body itself trying to scream out ‘help’ me stop giving me more chemicals!

Where do these scenarios lead?

To more severe problems, diseases that will need a lot more time and more expensive treatments. Cardiovascular diseases, autoimmune conditions, and potentially devastating cancers.

What is a health coach and why do you need one?

A health coach is someone who starts with a passion for caring. Those, like me , who do the correct training, become professional practitioners.

A health coach is there for a client, to help motivate and support them through their own struggles with an emphasis on health and wellbeing.

Health coaches empower their clients with the knowledge, skills, and the confidence they need to take responsibility for their diet and lifestyle habits.

Listening, motivating, and inspiring clients to remodel their lifestyles to achieve long term positive changes that they can sustain.

For you, the patient, the health coach is the bridge between the Medical Doctor and all the support needed to implement and make better choices in your life.

When you reach the conclusion that the band aid method you have been given so far is not the one for you. And you accept that change will take time and a willingness to want a better future then coaching becomes your bridge to your best health.

Even with underlying conditions, health coaches work with you and your medical protocol.

They do not advise you on your medication or take it away. When improvements to your health are achieved from working with a health coach, you can then discuss with your Medical Doctor how to reduce or change your medication.

I love to care so I trained and qualified as a Health Coach.

My passion started with caring, ever since I can remember I have been the one to question the ailments of others, question how they choose to overcome or survive. I question doctors, I ask for evidence on their recommended treatments.

My own journey sent me into constant research from childhood. I have delved into medical research, read medical journals, and tried out various medical or holistic methods to improve my health. I challenge the medics and I look at the whole picture of what options are available and those not available.

Just as science evolves so have I.

I have tried fad diets, and various physical exercise routines. My conclusion to those after years of experimenting is this: each person is unique ; their needs are unique and their abilities too. There is no one diet for all and no one way to be physically fit, you must listen to your body and find what suits you best.

Always questioning what is right for today, just as our bodies change through life so do our requirements.

I am a qualified and registered health coach.

I believe in supporting people as they take back control of their health for the long-term. My coaching methods take on a holistic balanced approach, looking at the overall life force, mental, physical, emotional health, and the beliefs you have around these aspects.

Together with my clients we delve into the 5 main areas of your life, yourself, your family, work, goals, and your environment. We focus on the identified area that is causing your physical or emotional symptoms.

Are you ready to make sustainable lifestyle changes to improve your whole-health and wellbeing?

Starting to change your life can feel overwhelming, you can feel there is so much to cover, however never starting leaves your symptoms accumulating, leading to disease.

This starts to show up in your everyday life, from how you respond to people to the pain in your back and shoulders.

Learning to improve your wellbeing is crucial today more than ever.

Whether you want to improve your mental clarity, lose weight, or be able to bend over and touch the floor, looking at all the aspects will give you the power to help yourself.

Everything is your choice for your better life.

I would love to work with you on your health journey. I will be there to help you make the plans and join the dots. I hold you up when it’s tough and help you see the light through the trees.

Talk it over with me, if I cannot help you, I have a pool of contacts that may be better suited to your needs and I can refer you on to them.

Lets talk it over, it’s free and you’ll be one step closer to your health goal!

**When taking advice from a nutritionist or health coach always check they have studied, are registered, and belong to a governing body**

Life as we know it! The pandemic, Lockdown, and Coronavirus.

Tue, 26 Jan 2021 22:05:16 GMT

We have had months of isolation, fear and worry. Almost a year of this now and we still do not know what our new normal will look like. A fun time it has not been!

Fear of the unknown has caused huge stress and worry for my family. Forever wondering who might react worst to the virus. It’s easy to feel isolated and alone even in a household full of people when they all need attention at different times throughout the day.

Shielding – well there was nothing about being on the vulnerable list and having to shield from the world that has been easy. Constantly wondering what am I allowed to do today? Where am I allowed to go today? Who am I allowed to see today?

My medical conditions put me in the vulnerable category, I have an inherited condition called Sickle Cell Anaemia and Beta Thalassemia. For more information on how this has impacted my life, look at my story here .

Instead of useful answers, I could only feel grateful and lucky to be shielding and wrapped in my own protective bubble, in a comfortable place that I call home.

After I settled from the initial shock back in March/April 2020 it became clear coronavirus would come our way at some point, it was inevitable.

COVID-19 for Christmas

That’s right! illness doesn’t think about your holiday or celebration, it happens when it happens. For my family it arrived on Christmas Day!! We had a lovely Christmas Day and enjoyed a delicious meal together. The children were delighted that Father Christmas had made it and it was a day filled with gratitude. But, lurking in my husband’s cough was Coronavirus. He went and did a test on Christmas Day. Boxing Day arrived, it was confirmed and the bubble had burst.

Positive

He was positive. We quarantined him in a room. While a lot of disinfecting and cleaning was underway the worry and reality soon began to sink in. Fast forward a week and my daughter and I were positive too. My husband was able to come out from the room and I went in. Our daughter did not experience much more than a mild cough for a few days. My husband had a cough, but it was manageable. He had the aches and exhaustion, followed by very odd changes in his sense of taste.

My experience was different.

I had the cough, fevers, aches, and pains. Followed by sinus congestion, headache, and a lot of weakness. The team of haematologists that look after me were inconstant touch. They gave me advice on breathing exercises, monitoring my oxygen saturations, temperature, and advice on how to deal with the aftereffects that didn’t make much sense.

My weirdest symptom was pain in my eyes. It Felt like I had been punched in both eyes, my doctor referred to it as “exploding eyes”.

Slow recovery

It has taken almost 4 weeks to feel well enough to take a walk to the local shops and take our son to the park. The after effect of that was more exhaustion and fatigue but I had been out.

Without a doubt I am elated to be writing this. I know it has been long and stressful, but we have all come through it. I had good medical support from my hospital team and the virus did not attack or react deep in my lungs which would have caused major problems and may have seen a very different outcome for me.

I believe my preparation in healthy eating and supplementing vital vitamins and minerals truly made the difference in how my body reacted to the virus.

The main thing I focused on from the beginning was good nutrition

Having had COVID I have had more time to think about what I have done during the past 12 months, how I have prepared myself, my body, and my home for this pandemic.

Possibly even boring people close to me talking about vitamins, nutrients in foods, quality of foods, etc, etc.

But what if including these in my life has helped me to beat the virus and to not fall prey to the harsher effects the virus has manifested in many people. My biggest fear was that I would be hospitalised at a time when the NHS was and is so overwhelmed and struggling, adequate care would be difficult.

We are the host

Our body is host to these viruses. When we look after our bodies and make them as strong as they can be, then the host is not as attractive to the virus. The fight starts with the response from our bodies, not with the medicines that the GP will have to give us to treat the symptoms once the virus takes hold.

Food heals us

My husband has often joked or become annoyed with me for buying certain things that cost more because of an ingredient, or because it had the word organic in it. Adding organic or grass-fed foods into the family shop is possible for many families. This is not always about privilege, which is a common misconception.

We all have a choice - choose wisely

If organic isn't attainable for your family, try to make healthier choices. As an example: choose the fresh green broccoli or the multipack of satsumas, instead of a packaged meal or fruit juice. It’s best not to sacrifice fresh foods for the pre-prepared meal. Mass-produced foods with added preservatives will never give you the same level of vitamins as eating fresh whole foods.

I once had financial struggles as a new mum, so I am aware how hard it is to choose the higher priced item when there is a cheaper alternative. Back then my options were limited, as was my knowledge and understanding of the best food options that would benefit my family.

These days I shop based on knowledge; most of the time! I occasionally get caught in the misleading food advertisements only to later realise, looks can be deceiving!

Mix It Up

I buy some organic food on most of my weekly shops. My choice is to not buy 5 packets of biscuits and big bags of crisps every week. Multipacks of fizzy drinks or even Ribena. I don't buy organic food every single day and I don't buy the same organic food every single week. I try the best I can to make the right choices for my family, and to choose some organic foods.

Eat the Rainbow

When it comes to our immunity, the topic of vegetables, fruits, and good quality foods is very relevant. This is because it matters at a cellular level, this determines how our immune systems reacts to the inflammatory response of any infection.

Eating more wholesome, healthy, natural foods that are not depleted of nutrients from our soils or over processed will in turn determine the body's ability to utilise antioxidants and lower inflammation around the body. Strengthening our immunity and preparing for the immune response when a virus attacks.

Improve your chances of overcoming the coronavirus or any other infections.

Do not wait – Eat well now , there is no point in waiting for a sickness to make you realise your body needs nutritious help from good foods, a strong mind and restful sleep. If illness strikes you hard it is unlikely you will be getting out of bed let alone cooking a vegetable stir fry. Your immunity needs to be strong before the virus takes hold.

Make improvements today by adding these tips into your life now:

1) Eating good amounts of fruit and vegetables: Forget the 5 a day rule that’s a minimal guide. You should be consuming a larger variety of vegetables every single day, then add some fruit on top of that.

2) Hydration: it is very important to keep your body hydrated with water, black tea and coffee does not count! Your minimum should be 6-8 glasses a day before you add in any other kind of drink. However, if you become ill with the virus, you will need to be drinking around 2 litres of water throughout your day to help your body’s functions do their job.

3) Sleep: your body needs sleep we all know this, but it is the quality that matters most. Your body is repairing when you sleep well, and you need this now more than ever. If illness strikes, your body will make you sleep. Don’t fight it, get the sleep you need to help the healing.

4) Mind and Soul: I wanted to write stress here but, I can feel the eye rolling! We’re all stressed out right now, there is no point me saying ‘don’t stress!’ Instead, I would like you to become more aware of what that stress is doing to you. There will be changes, and the only way to notice these changes is to sit still for a few minutes in your day and think about what you are feeling.

If the things that are bothering you are going round in your head, are making your heart thump, or your stomach chur, this is the flight or fight response happening in your body. This is chronic stress. This level of stress will deplete your immune system allowing those viruses to get in and attack with ease.

L et’s be realistic, you can’t remove these stresses just by thinking about them for 5 minutes. But once you are aware of how you are feeling you have choices; you can choose to change your thoughts. Write a list of the main stresses on paper, look at these – maybe there is nothing on your list that you have control over, things you cannot change, bring these acceptance.

Other concerns, that you do have control over, may be top of your list. Can you get one done once you see it on paper? Maybe it can be delegated, once it’s gone it will reduce your stress and empower you to move on to the next item on your list. Accept what cannot be changed right now. This will bring your soul some peace and improve your wellbeing.

5) Protect your gut: New research is starting to show the importance of a healthy microbiome in fighting the COVID infection and the severity of how people are affected. Microbiome is the quality and quantity of the good bugs in your gut. To get a good variety of these, include pro and prebiotics into your daily diet. This could be a drink of kombucha or adding sauerkraut to your salad.

For further advice I have created a Free E-Book called 7 days to Better Health. This will give you more tips on good foods and habits you can incorporate into your lifestyle.

Meraki Health Hub

Lifestyle Changes Matter

Can lifestyle changes really replace long-term prescriptions?

What if part of the answer to better health isn’t found in more treatment but in how we live day to day?

What stood out wasn’t extreme protocols or perfect routines. It was how small, realistic shifts done consistently began to change how these people felt, functioned and lived.

Some questions worth sitting with

What lifestyle medicine really means

Why support matters

Your next step

Small choices, made consistently, really do add up.

The Quiet Hero in My House: A Story About Blood Donation

Why Blood Donation Means So Much to Me

Over ten years ago, my husband decided to start giving blood. He did it for me, indirectly, he does it for so many others too.

The not-so-lucky part?

Giving blood really doesn’t take long.

They take about a pint, and for most healthy people, you barely notice it’s gone. You won’t be told who gets your blood, but rest assured — it goes to where it’s needed most. Some is even used for research to improve treatments for people like me.

Here are some useful links for you to investigate more about giving blood in the UK:

Parenting with Chronic Pain - My Story

Parenting and pain management – my personal journey

The hidden work of managing pain as a parent

But I keep going — not just for my children, but for myself.

People often ask how I can relate so deeply to what they’re going through. The truth is, I don’t just coach families through chronic pain — I live it, every single day.

What Hasn’t Helped ﻿

Understanding Stress

Stress Uncovered:

﻿ Understanding the Causes and How to Cope

By incorporating these solutions into your daily life, you can effectively manage chronic stress and cultivate a greater sense of well-being and resilience.

Feeling Stressed? Let Food Be Part of the Solution ~ Lifestyle Masterclass Series

Navigating Parenthood with a Chronic Condition: A Health Coach's Journey

Living with a chronic condition while juggling the responsibilities of parenthood and work can feel like an uphill battle.

The Daily Struggle

Balancing Parenthood

No-one can see your internal battles.

Navigating the Winter Bug Season: A VIRUS Protection Guide for a Healthier You

Navigating the Winter Bug Season: A VIRUS Protection Guide for a Healthier You

As the winter season approaches, so does the dreaded bug season. It seems like sniffles, coughs, and sore throats become inevitable.

V - Vitamins for Immune Support:

I - Intentional Rest:

R - Quality Sleep:

U - Unwavering Support:

S - Self-Care:

As we navigate the winter bug season, let's remember the VIRUS protection guide –

Vitamins, Intentional Rest, Quality Sleep, Unwavering Support, and Self-Care.

Stay well, stay mindful, and prioritise your well-being.

May in Pain

In the long day of pain, exhaustion makes me cranky.

My ability to cope with pain has a high threshold, so when I have days when pain killers don’t touch it, is tough.

When its chronic pain… everything counts!

Setbacks

This starts with taking care of yourself!

Don’t let those setbacks trick you into giving up!

My tried and tested tips that may help you with your pain management:

Eating Well On a Budget

My 5 top tips for eating well on a budget:

Reduce waste - My 3 top ways to use the fresh foods you have to hand.

Feeding a family can be a minefield at times, I know I am living though this with my family too. I hope this article was useful for you and please let me know if you find success in tying something new that works for you family.

Want more tips on balancing your lifestyle ?? then download my FREE Busy Mums Survival Guide that will give you ideas on how to manage other areas of your life as well as sleep better.

Sleeping into Better Health

﻿ Is lack of sleep sabotaging your health?

SLEEP AND WEIGHT

STRESS AND YOUR HORMONES

BALANCED BLOOD SUGAR LEVELS = BETTER SLEEP

TIPS FOR A GOOD NIGHT’S SLEEP

DO

DON’T

My Pain

Pain is a great teacher

Pain has a purpose

Pain teaches you how to live and thrive in new ways. Sometimes ways you never thought possible.

The occasional pain from a headache, stomach ache or back pain is the process of your brain telling you something is not right.

"I need something - please take notice."

Occasional pain may be relieved by drinking more water, not eating white bread or asking for help when moving heavy items.

Sometimes pain can be more severe and long-lasting, poking you to take action and find out why there is pain.

Pain can be brutal, debilitating and disabling.

There are chronic disorders out there that can bring on the pain that drops you to your knees. Pain that is so hard to explain unless you have the condition and can feel the same pain.

That was my experience growing up, living with Sickle Cell Disease.

It was emotionally hard and physically unbearable during a crisis. Living half a life in hospital, waiting for pain to subside.

Being poked with needles to get the needed meds into my bloodstream was a harsh reality. It took so much strength to find a way of getting through each day and each episode.

I now survive with consequential pain.

Due to the destructive nature of Sickle Cell Disease, it can leave problems in the organs of the body and major joints of the skeleton. There are many other risk factors it brings. With each stage of life, this condition demands a new understanding and a new way of surviving .

What Hasn’t Helped

Understanding the Causes and How to Cope

Is lack of sleep sabotaging your health?