Ever feel like the weight of the world is a little lighter after a chat with a friend or a shared laugh with a group? It's not in your head. Science shows that community and connection are powerful ingredients in the recipe for better health - and they might just be the missing piece of your wellbeing puzzle.
We're wired for connection. Humans are social creatures, and our health depends on it. Studies have shown that people with strong social ties live longer, have better immune systems and even recover faster from illness. On the flip side, loneliness is as harmful to your health as smoking 15 cigarettes per day. Yes, really - click here to find out more.
Take Okinawa, Japan, where people form moais, small groups of friends who commit to supporting each other for life. Or Sardinia, Italy, where communal meals and shared celebrations are part of daily life.
What makes these communities special isn't a secret. They've simply made connection a priority. And that connection, whether through friends, family, or shared purpose, creates a ripple effect: better habits, stronger resilience, and a greater sense of belonging.
Let's be honest: making changes to your diet, exercise, or lifestyle isn't always easy. But when you are part of a supportive community, it's a whole lot easier to stay on track. Surrounding yourself with people who share your goals - whether it's eating better, moving more, or just being kinder to yourself - can inspire you to achieve more than you thought possible. This is one of the reasons Facebook groups - despite all the politics - are thriving.
Eating habits: Sharing healthy recipes or cooking with friends makes good nutrition feel fun and sustainable
Exercise motivation: Joining a walking group or fitness class keeps you moving (and accountable)
Emotionals support: A quick chat with someone who 'gets it' can help you power through those tough days
We tend to reflect the behaviours of those around us. So, finding a community that supports your goals isn't just nice - it's smart.
Connection isn't just about shared goals. It's about feeling seen, valued, and part of something bigger than yourself. That sense of belonging can lower stress, boost happiness, and even reduce inflammation in the body. It's the ultimate mind-body benefit.
Whether it's a group of close friends, a local community group, or even an online space where you feel at home, belonging feeds your soul and your health.
Community comes in all shapes and sizes, and finding the right fit for your personality, lifestyle, and goals is key. Here are some examples of thriving community spaces that can inspire connection and better health:
Health and wellness groups
Fitness classes: local yoga studios, Zumba sessions, or even park boot camps often create a strong sense of camaraderie. Sharing a workout with others can help you stay motivated, even on the days when you'd rather not lace up your trainers.
Why it works: The shared goal of better fitness fosters a positive, supportive environment. You're not just exercising: you're bonding over a shared challenge.
Cooking or nutrition workshops: Whether it's a meal-prep class or a group that meets to share healthy recipes, these spaces offer practical knowledge and social connection.
Why it works: Cooking and eating are inherently social activities, and group settings make them even more enjoyable. You can also swap tips, successes, and even the occasional healthy treat.
Virtual communities
Online forums and groups: Platforms like Facebook groups or community apps (eg Meetup or Nextdoor) allow people with shared interests to connect, regardless of location. For example, a virtual walking club where members log miles and cheer each other on through group chats or video calls.
Why it works: For people with busy schedules, mobility challenges, or who live in rural areas, online communities can offer the same benefits as in-person ones.
Cross-generational opportunities
Volunteering programmes: Community gardesn, charity events, or organisations like Age UK or Lady McAdden's often bring people together of all ages to work on shared projects.
Why it works: Cross-generational activities encourage empathy, expand perspectives, and bring a wealth of new ideas to the table. Plus, they create a sense of purpose.
Mentorship schemes: Whether it's through a professional organisation or a local school, mentorship provides a two- way exchange. The mentee gains knowledge, and the mentor finds fulfilment in giving back
Hobby-based groups
Outdoor clubs: Hiking groups, cycling clubs, or even birdwatching societies combine physical activity with the chance to connect over a shared love of nature.
Why it works: Time outdoors reduces stress, boosts mood, and offers a refreshing change of scene, while the group dynamic keeps you engaged.
Creative meetups: Think knitting circles, book clubs, or art workshops. These are spaces where people come together to create, learn and share.
Why it works: Creativity is a powerful way to relax and focus and doing it with other multiplies the joy and motivation.
Faith-based communities
Many religious and spiritual organisations offer regular gatherings that focus on connection, reflection, and shared purpose.
Why it works: Faith communities often create a strong sense of belonging, which can reduce stress and provide comfort in challenging times.
If you're thinking, "That sounds amazing, but where do I start?", here are some ideas:
Reconnect: Reach out to friends or family members who make you feel good.
Try something new: Join a class or club that sparks your interest.
Find your online tribe: Virtual communities can be just as supportive as in-person ones.
Start small: Even one meaningful connection can make a difference.
It's completely normal to feel unsure or hesitant when it comes to building connection. The important thing is to take that first small step. Whether it's to text an old friend, attending a new class, or simply smiling at someone in passing, every little effort counts. Over timelines those small moments of connection can grow into something bigger - a network of support, joy, and belonging.
So, who will you connect with today?
Who are your biggest cheerleaders?
How often do you connect with them?
What's the one thing you can do this week to nurture those relationships?
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How’s your blood pressure?
Is your blood pressure under 120/80mmHg? If you don’t know your numbers, here’s why it really matters.
When you know your numbers, you are then able to take steps to get yours back in control if you need to. Home blood pressure monitors are cheap and easy to buy online too.
What is blood pressure?
Blood pressure is the force, or pressure, that blood exerts on the walls of the blood vessels. This pressure ensures a steady flow of blood into, and out of, all the organs of the body.
Keeping blood pressure within normal limits is vital.
If it is too high (hypertension), blood vessels can be damaged, causing clots, and rupture, resulting in a heart attack or stroke.
If it is too low (hypotension), blood flow to the tissues may be inadequate, which is potentially very dangerous – especially if this were to affect the brain, kidneys or heart.
How do I know I have blood pressure problems?
High or low blood pressure does not always cause symptoms.
Pubescent girls, young, slim women, pregnant women and gaunt, older people are most frequently affected by low blood pressure. It can be a result of dehydration, which is particularly common in older people.
If you experience symptoms of low blood pressure (see below), and they occur frequently or very suddenly, you should get the cause clarified by your doctor.
High blood pressure or hypertension, which is more common than low blood pressure, not only affects older people. Young adults and even children can also suffer from it. What is particularly worrying is that many people affected do not know they are ill.
What causes high blood pressure?
There are many causes of hypertension. In most cases, an unhealthy diet and lifestyle are major contributory factors.
The risk of developing high blood pressure increases with age. Over the years, the blood vessels lose their elasticity and become stiffer. Often, only the upper blood pressure value (systolic pressure) is elevated in older people - this is also considered high blood pressure, which is usually treated with medication.
These days, more and more children also develop high blood pressure. In children, the main causes are being overweight and too little exercise. Maintaining a normal weight and doing daily physical activity are the best ways to protect children from high blood pressure and its consequences.
In adulthood, it affects men more often than women. About one in five men between the ages of 40 and 49 has high blood pressure. From the age of 60 onwards, women catch up. This is usually caused by the menopause, when levels of the hormone that lowers blood pressure, oestrogen, begin to fall. Women can also develop high blood pressure during pregnancy or by taking the contraceptive pill.
In rare cases, high blood pressure is the result of another disease. This is usually a kidney disease, hormone disorder or vascular disease. If this other condition can be treated successfully, blood pressure usually returns to normal.
What are the symptoms of low blood pressure?
What are the symptoms of high blood pressure?
Most people show hardly any clear symptoms of high blood pressure, so it often goes unnoticed for a long time. That’s why it’s often referred to as a ‘silent disease’. It is, therefore, important to take possible signs of high blood pressure seriously and see a doctor as soon as possible:
How can a nutrition practitioner help?
A common underlying reason for blood pressure problems is poor diet and lifestyle choices. Even small changes to your habits and what you eat can make a big difference in a relatively short period of time.
As a Registered Nutritional Therapist, I ask questions about your overall health and health history, diet, lifestyle and exercise habits. I also look at your food diary to see where there may be room for improvement. Working with you, we can develop a customised diet, supplement and lifestyle plan for you that can help improve your wellbeing. Why not get in touch? You can book a call here.
How does a nutritionist tackle Christmas?
Christmas doesn’t have to be a dance between deprivation and over-indulgence. It’s a question of balance. It’s a question of figuring what matters most. What are the must-haves and must-dos this year, and what are the might-as-wells (even though you’re not that fussed)?
Plus, there are several things going on when it comes to food and drink. Your fear of ‘missing out’ on that delicious dessert is the first. But also refusing food is mired in emotional meaning both for you and for the host.
As a Registered Nutritionist, I help my clients tackle this tricky period. And here are my top 10 fundamentals for enjoying the festive season – but not regretting it in January:
Set a maintenance goal instead. This is more realistic and much more achievable. This will give you the freedom to enjoy yourself without the feelings of deprivation or the pressure to rebel...
Low carb is not the same as ‘diet food’. Hosts will love you contributing, and no one need know you are also taking care of your health.
However, make sure you don’t forget about yourself and still take the time to plan your food. That way, you will still have the right choices in the house, and it will be much easier for you to succeed. If you have a specific health goal, it is a shame to fail just because you don't have the right foods to hand. This is so easy to avoid just by giving it a few minutes’ thought and preparation.
If you do, if will be harder to make healthy choices.
Avoid creamy or sweet drinks. Try to drink with food as this will reduce the impact of alcohol (and sugar) on your blood stream.
If your usual classes aren’t running, choose other options instead e.g. brisk walks with friends and family.
If you do happen to overindulge, enjoy whatever you are indulging in and get back on track afterwards.
This will encourage you not to overeat and will also improve how you feel the next day.
Particularly fast-release carbohydrates like starchy carbs and sugar.
Bring the Hygge
There’s so much to love about the journey into winter. If you’re in the Northern Hemisphere, cold lashing rain might be the reality, but there are so many ways you can spin the next few months so they feel like a delight for the senses rather than a drain on your reserves. How? We need to take our lead from the Scandinavians, who have the joys of this entire season rolled into one gorgeous concept Hygge.
Hygge is the concept that might just help you feel a little calmer and more content as the nights get longer. And right now is the perfect time to slow down and focus on a little self-care.
What is Hygge?
Hygge (pronounced “hoo-gah”) is a Danish word that’s all about creating a warm, cosy atmosphere. Think soft lighting, comfy clothes, and a feeling of contentment as you relax with a cup of tea in hand. It’s all about slowing down and enjoying the simple pleasures in life.
Now is the perfect time to open the door to a little hygge - as the colder months and the hustle and bustle of the holiday season approach, it’s easy for stress to creep in. Hygge offers you a way to manage that stress by creating little pockets of calm and comfort in your day-to-day life. It’s the perfect antidote to a busy, stressful winter. And what’s not to like curling up in front of a roaring fire - or under a heated blanket - with your latest novel?
So, how can you bring more hygge into your life this season? Hygge doesn’t have to be complicated. In fact, much of its beauty lies in the simplicity of it.
Here are 10 simple ways to introduce hygge into your life this winter
1.Cosy space.
Add some soft lighting, blankets, and pillows to your living room or bedroom. It doesn’t take much, but it can completely change the feel of a space.
2. Warming drinks.
There’s something incredibly comforting about holding a warm mug in your hands. Herbal teas, a healthy hot chocolate, or even a simple cup of warm milk, are perfect for chilly evenings.
3. Candles everywhere.
Lighting a candle in the evening can create a lovely, relaxing atmosphere. The soft, flickering light works wonders for calming the mind. A good quality scented one might be a real feast for the senses. If you’re not a fan of a naked flame, you’ll find an array of gorgeous winter scents made for essential oil diffusers.
4. Comfort food.
It’s that time of year when hearty soups, slow-cooked stews, or a warm bowl of porridge is on the menu. Simple, nourishing meals are the ultimate in comfort and are perfect for the colder months. Comfort doesn’t have to mean unhealthy – check out my recipe section for ideas.
5. Digital detox.
Try switching off from screens for an hour or two in the evening. Without the constant buzz of notifications, you’ll be able to unwind and relax much more easily. It can feel like a hard habit to break if you’re the kind of person who struggles to watch the TV without also scrolling - but your mind will feel less cluttered when you take the plunge.
6. Snuggle up with a book.
There’s something beautifully hygge about curling up with a good book. It’s a simple pleasure that can bring a lot of joy.
7. Connect with loved ones.
Hygge is all about togetherness, so make time to catch up with friends or family. Whether it’s in person or over a video call, those connections are so important for your wellbeing.
8. Mindful moments.
Hygge encourages us to be present and appreciate the little things. For you, that might mean savouring a cup of tea or watching the rain outside, take a few moments each day to just *be*.
9. Woolly socks and comfy clothes.
There’s nothing better than changing into something cosy at the end of the day. Consider this your sign to yourself to some soft, cashmere socks or a warm jumper.
10. Winter walks.
Although it might well be freezing outside, there’s no such thing as bad weather, only unsuitable clothing… So, wrap up in your favourite coat and head out for a stroll. Even on the coldest days, there’s something refreshing about being out in nature.
So, there you have it, and I hope you’re convinced. If you want a stress-free winter and to go ‘all in’ on the season, add hygge to the top of your to-to list. I encourage you to try out one or two of these ideas and see how they help you feel more grounded and less stressed.
Remember, it’s okay to slow down and take time for yourself, especially as the holidays approach. Hygge is a reminder that self-care isn’t selfish—it’s necessary.
I love Bank Holiday weekends! A time to reconnect with family and friends, but it's also a signal that we're coming to the end of the summer.
Whatever your plans are this weekend, check out my top tips for navigating it wisely.
Tip 1: Don’t go Crazy
It can be tempting to go crazy over the Bank Holiday weekend, thinking you’re going to get back to your healthy lifestyle in September.
Instead, how about setting realistic goals over the weekend regarding alcohol, sugar and movement? Think maintenance rather than putting your head in the sand.
Tip 2: Have a Plan Before You Go Out
I’m not suggesting that you have a complete itinerary for your Bank Hol weekend, we all love a bit of spontaneity, especially when the weather is good!
But if you have current health goals - what is the best way to keep these ticking over? Think about what you might eat when you’re out, how many drinks you’d like to have, what movement you can get in.
Tip 3: Watch Your Portion Sizes
Buffets and barbecues are fantastic, and a great way to share food with lots of people.
But beware of portion creep - we can easily eat two or three times more than we are intending too! Grab your plate and fill it to normal portions - ideally 1/4 plate carbs, 1/4 plate protein and 1/2 plate veggies. Resist the temptation to go back for more if you’re not hungry.
Tip 4: Could You Have One No-Alcohol Day?
Even without full-sugar mixers, alcohol is just plain sugar and may contribute to brain fog, low energy and weight gain if you go crazy.
Try to give your liver a day off over the weekend and limit the damage you do the rest of the time by choosing drinks wisely.
Tip 5: Add in Some Movement
Encourage everyone to get out for a walk after the barbecue! It can be tempting to sit around chatting all day, but just a ten-minute walk can help improve our blood sugar balance.
Get the kids out, take the dog for a walk, everyone will be grateful for a little movement!
And if you’d like to get your September started in the best possible way, why not book a free 30-minute health review with me today? Just click this link.
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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 hungrier) 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
DON’T
You will almost certainly have read some of these tips before. Just knowing the information is not going to give you the restful night’s sleep you are looking for.
The only thing that counts is action. If you know beyond a shadow of a doubt that lack of sleep is at the root of not getting organised enough to plan your meals ahead of time (which may result in your feeling forced to grab a coffee and croissant on the way to work), has you craving sugary snacks you wouldn’t otherwise eat and feeling like a shadow of your normal self, I invite you to put getting more and/or better sleep at the top of your to-do list this week to see what a difference it can make.
You might have a whole list of things on your list already this week but focusing on this ONE thing might be what you need to see a real shift in everything else. Why not message me and let me know what you’re going to do?
Please get in touch and find out more - I offer a free 30-minute exploratory call.
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Disclaimer: ‘Please note that nutritional therapy is not medical advice - this should always be sought from your doctor or other medical provider. I aim to work alongside your doctor or GP to provide nutritional and lifestyle advice to support any underlying imbalances.'
