The Best Foods to Eat on Your Period

Read More

The Best Foods to Eat on Your Period

The Best Foods to Eat on Your Period

When period cramps kick in, heat pads and painkillers are key!

But experts at Benenden Health say that the following foods can alleviate period pain too!

Oats
1.
Oats

Craving carb-loaded food during your period is completely normal, but these foods can often worsen symptoms such as bloating and fatigue.
However, oats are one of the exceptions. Being a complex carbohydrate, oats have significantly lower levels of carbs than simple carbohydrates (like bread or breakfast cereals). This means you can safely satisfy those carb cravings without fear of feeling bloated.

Strawberry Oat Bars
Dark Chocolate
2.
Dark Chocolate

One of the most common cravings is chocolate – and the good news is this is a great sweet treat to eat on your period.
However, while you may crave your favourite milk chocolate bar, it is typically better to go for a darker chocolate instead. That’s because dark chocolate contains higher levels of magnesium, which can help relax muscles and ease the pain caused by uterine contractions.

Buy Now
Watermelon
3.
Watermelon

When you’re feeling fatigued from period pain, you might turn to sugary foods for an energy boost. However, too much sugar can just cause you to crash and feel even more exhausted than before.
For those looking for a healthy alternative, watermelon is a great sugary food to eat while on your period. That’s because the natural sugars in watermelon are more easily absorbed by the body than artificial sugars. This means you can satisfy your sweet tooth without the consequences of a sugar crash. 

Watermelon Salad
Salmon
4.
Salmon

If you struggle with concentrating due to fatigue from your period, then eating more salmon can help you focus more easily.
That’s because salmon is loaded with omega-3 fatty acids. These fatty acids help with the likes of cognitive function, mood, and inflammation. On top of this, its anti-inflammatory properties will leave you feeling less bloated.
For a vegan or vegetarian diet, you can get your omega-3 from flaxseed, flaxseed oil or chia seeds.

Spicy Salmon Bowl
Chamomile Tea
5.
Chamomile Tea

While you should generally stay away from too much caffeine during your period, chamomile tea is a lifesaver when it comes to managing cramps.
That’s because chamomile has anti-spasmodic properties, which means it can help soothe the uterus during contractions. It also helps if you are struggling to sleep through period pains, as a hot cup of chamomile can help relax your body and mind, making sleep easier to come by.

Chamomile Tea Latte

For more wellbeing advice, including the best foods for your period, visit the Benenden Health website.

Watermelon & Feta Salad

Read More

Watermelon & Feta Salad

Watermelon & Feta Salad

Watermelon feta salad is one of those flavor combinations that sounds odd, but just works SO well together. Add some mint to the mix, and you’ve got a fresh and colourful side dish that everyone will love.

Ingredients

700 g watermelon
1 small red onion
180 g feta cheese
1 bunch of fresh mint
Extra virgin olive oil

Method

Scoop out and chop the watermelon flesh into chunks, discarding the peel.
Peel and finely slice the onion, crumble the feta, then pick the mint leaves, tearing any larger ones.
Place it all into a bowl and combine.
Drizzle over a little oil and season with black pepper.

Recipe from Jamie Oliver

Strawberry-Oat Bars

Read More

Strawberry-Oat Bars

Strawberry-Oat Bars

We’ve partnered with Zenia Deogan, Nutritionist and Chef @thesensorykitchen to create some super easy, super speedy recipes of the week.

A fruity tray bake treat for any occasion – friends, family, tea, breakie, a snack, picnic, a celebration or just for some easy Sunday baking – enjoy these gorgeous strawberry squares.

Ingredients

– 1 cup Rolled Oats
– 3/4 cup Plain Flour
– 1/3 cup Light Brown Sugar
– 1/4 tsp Ground Ginger
– 1/4 tsp salt
– 6 tbsp unsalted butter/coconut oil
– 2 cups finely diced strawberries and raspberries (1 cup of each) or jam mixed with 1 tsp corn starch and 1 tbsp freshly squeezed lemon juice
– 1 tbsp granulated sugar

Method

– Preheat oven to 190°C and line an 8×8-inch baking tray
– Combine dry ingredients. Add melted butter/coconut oil and stir until evenly moistened to resemble a crumble type texture.
– Divide mixture, press 1/2 mixture into an even layer in the bottom of tray. Scatter strawberry/raspberry mixture over oat layer and then evenly spread remaining crumble over the top (some fruit will be visible)
– Bake the slices for 35 to 40 minutes, until golden.
– Cool, slice, serve and enjoy!

Watch How to Make it

Why Wetting Yourself Doesn’t Need to Be Your New Reality

Read More

Why Wetting Yourself Doesn’t Need to Be Your New Reality

Why Wetting Yourself Doesn’t Need to Be Your New Reality

Way before we had even thought about having kids, we would hear mums joke about wetting themselves.

Sneeze, jump or run. Nothing was safe anymore.

So, honestly, after birth, we expected that leaking was just something we’d have to deal with.

But it’s not!

Yes, it’s normal for women to experience stress incontinence after birth and to have a weakened pelvic floor. But it doesn’t mean that this is something we have to put up with and ignore forever. And we shouldn’t!

Why Do You Get a Weak Pelvic Floor After Birth?

Both pregnancy and birth put a strain on our pelvic floor, and other factors like birth trauma can affect it.

Why You Shouldn’t Ignore It

According to research found by Leading Women’s Health Specilalist, Emma Brockwell, it takes over seven years for women to seek help with pelvic floor issues.

As mums, it is easy to place ourselves last on the priority list, but it’s so important to look after our health.

Fine, if you’ve just had a baby and you’re finding your feet (you’ve got a lot on!). But if you’ve been experiencing leaks for a while and have been practising your pelvic floor exercises, it might be time to think about getting some help.

*Remember our pelvic floor weakens with age, and factors like menopause also create a significant impact. So, a few leaks might seem trivial right now, but if these symptoms worsen, they can seriously affect your life.

Need some free advice? Give Emma Brockwell a follow and listen to her podcast for tons of tips and advice on looking after your pelvic health.

What Can You Do to Improve It?

Firstly, go and see a women’s health physio. They will do an internal examination, and they will be able to tell you how strong or weak your muscles are. They’ll also be able to find out if you have any other damage and give you personal advice on how to recover. Most people will be sent away with the message to do pelvic floor exercises (Kegels) as much as possible, but others may be given extra guidance and essential advice.

How Do You Actually Do Your Pelvic Floor Exercises?

How Soon Can You Do Exercises?

Your midwife will almost definitely advise you to start doing them as soon as you feel ready. And sooner is better than later, as you do a lot of sitting down to feed in the first few weeks after your baby is born, giving you the perfect opportunity to reconnect with your body and breathing and strengthen your muscles.

Why You Might Find You Leak at Certain Times and Not Others

Ahh, those dastardly hormones are at it again. Our period and cycle can play a part in the severity of how much we leak throughout the month.

Are There Treatments You Can Have or Do to Strengthen it?

There are professional treatments, such as Emsella, which uses electronic pulses to train your pelvic floor, and this can be helpful if your problem is extremely severe. There are also devices like the Elvie Trainer. But the best thing you can do is free and is the natural exercise of squeezing and releasing. Undoubtedly, the best way to look after your pelvic health is to go and see a women’s health physio, who will advise you on what is right for you.

What is Pelvic Organ Prolapse?

Pelvic organ prolapse is when one or more of the organs in the pelvis slip down from their normal position and bulge into the vagina.

The feeling is like something is coming down into your vagina – it may feel like sitting on a small ball. You may feel or see a bulge or lump in or coming out of your vagina, and it causes discomfort. If you have any worries about experiencing this, talk to your doctor or a women’s health physiotherapist.

If You’re Experiencing Leaks is There Anything You Can Use Other Than Pads?

If you’re experiencing leaks and find wearing pads uncomfortable and cumbersome. Look into pessaries and speak to a women’s health specialist about options. There are also devices like efemia which the NHS recommends.

How to Manage Stress When You’re a New Mum

Read More

How to Manage Stress When You’re a New Mum

How to Manage Stress When You’re a New Mum

By TMC Editor Lydia House

“I really struggled after my second son was born. Managing two children under two, with very little sleep and support, and a house move to the countryside that left me even more isolated.

I was feeling stressed, overwhelmed and unhappy.

On top of that, I was short-tempered and tired, and I frequently lost my temper with my husband and, on the odd occasion, with my children.

I started having worrying thoughts like, “If I had an accident and ended up in hospital, then others would have to step in, and they’d see how hard this is. Then maybe I’d get a break!

I didn’t think about hurting myself or anyone else, but I did feel desperate. Unable to cope.

And I needed some help.”

Tips on Managing Stress

Dr Emma Hepburn, Clinical Psychologist, says, “Stress has such a significant impact on our wellbeing and health that it’s really important to notice how full your cup is and take proactive action to manage this when it’s all becoming a bit too much and at risk of spilling over.”

Consider What Needs to Be Done and What Can Wait

A messy house can wait. The dishwasher can wait. And actually, a crying baby can wait a bit too.
Realise that you don’t have to do everything, when you can’t.
We’re not telling you to leave your baby crying while you slowly eat Eggs Bene’. But making yourself tea and toast before you sit to breastfeed for half an hour, is always a good idea.

Throw Some Things Out of Your Cup

Yes, your partner may have gone back to work and you’re at home. But that doesn’t mean you have to do all the jobs at home aswell as looking after your baby, or babies! It’s tough for both of you right now, but that doesn’t mean they can’t cook dinner or bring something in.
You can also ask a grandparent or friend to help take a child to an appointment. It doesn’t always have to be you.
Get help when you feel like you’re juggling plates, because the inevitable crash is far worse than plucking up the courage to pass something on.

Find Yourself a Therapy Friend
Find Yourself a Therapy Friend

Talking out your problems is one of the best ways to lighten your mental load. And at The Mum Club events, you’ll find a tribe of women who feel exactly the same way.
Get out of the house, leave the messy toys and piles of washing and take some time out for you.

Find your nearest event
It’s Never too Late to Discuss Family Roles

The minute your baby entered the world, you and your partner became parents. And you now have a shared responsibility (even if you’re not together).
If things aren’t working and you feel lost, suggest that you sit down when the baby is asleep or in someone else’s care and talk about your roles, wants and needs.
TMC Editor, Lydia House says, “I did this with my husband, and we bought and played the Fair Play card game. It helped BOTH of us understand what the other one had on. I thought it would reveal a huge imbalance. But we realised we were both doing a lot and talking it through really helped us understand each other.”

Dealing With Losing Your Temper

We’ve all been there, usually with our partner, our parents, and sometimes our children. When tiredness meets mental and physical overload, it = burnout, which causes irritability.

And sometimes, the fuse burns to the point where we feel so pushed we just blow.

Jess Urlichs describes the feeling perfectly…

A volatile environment is not nice for anyone. And after you’ve lost your way, immediate guilt sets in, over nasty things you might have said or a raised volume you never wanted to hear.

But try not to be too hard on yourself; remember, it’s tough right now. We’re not perfect people. It will get better. In the meantime, try to figure out ways to help yourself stay calm.

How to Calm Your Mood

Everyone reaches burnout and breaking point, when they take on too much. Try and do the following to alleviate the pressure…

Take Care of You

Spend at least half an hour a day doing something for yourself. If it’s tricky to get out of the house, get a mobile therapist to do your nails or hair. Do a face mask, read a book or do some gentle exercise. It doesn’t need to be big, but just a small thing will help.

Get Outside and See People

Of course, The Mum Club events are great for that, but they’re not every day. So make sure you walk, get a coffee, feed the ducks or arrange to see others. Fresh air and human interaction are so healing, so push yourself out and go.

Walk Away

If you feel like your blood is boiling and you’re about to pop (or you’ve popped), try to walk away from the situation. Whether it’s a crying baby that won’t stop or a husband, mother or toddler that’s being irrational. Take a breath, and then go back into the room when you feel calmer. It might not always work but removing yourself from a situation that’s causing you stress is better than staying and imploding.

Work Out Temporary Affordable Childcare

If you can’t ask for help, then pay for help. Find local gym creches. Some only cost about £4/5 an hour and take children as young as 8 weeks – and usually you don’t have to be a member.
And if you don’t want to leave your baby, get a babysitter to come over for a few hours. No ones situation is the same and if you don’t have support, then there’s nothing wrong with paying £20-30, to get some things done. Or to just have a nap.
The bonus is that when you feel comfortable with that person, you can get them over and you can leave the house and go and do something on your own, or with your partner.
At The Mum Club we say “If you don’t have a village, then build one!”
It’s quite literally our mission.

Relax and go easy on yourself

Remember that being a parent is the one thing that nobody is perfect at. If today isn’t working out so well, take a breath and remember there’s always tomorrow.