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.

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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

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

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

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 Help Your Child Prepare for School

Best Selling Author Daisy Upton, aka Five-Minute Mum, shares her top tips on helping your children get ready for school.

It’s a Big Deal for You and for Them

“The cliché is true: one minute, you’re on high alert to catch milky burps, then you blink, and you’ve got a four-year-old trying on a school jumper. As an ex-teaching assistant and mum of two, I have been on both sides of the school gates. But even preparing my little ones for starting school felt quite daunting and like a big deal. But that’s because it is. For them and us! I’ve written about the things we’d done to prepare – and, in all honesty, it probably didn’t include much of what you might expect. Teachers expect children to start school not knowing anything and will teach letters and counting right from the beginning. Instead, the skills they need are pretty basic and listed below, along with some of my tips to help develop them.”

Things That Will Help Them Start School

To Get Dressed Independently

“For shoes, cut a sticker in half and pop one half inside each of their school shoes to help them match up left and right. Let them regularly have a go at doing their coat themselves. Try not to zip it up for them. If their little fingers find it tricky, play with play dough at home to build hand strength.”

Asking to Go and Going to the Toilet

“In the months leading up to your child starting school, I recommend having regular five-minute chats with them about it. During one of those chats, explain that in school, they will need to ask a grown-up to use the toilet. They’ll have to remember to wash their hands on their own too. We sing, ‘Wash wash wash your hands, scrub them nice and clean, in and out and round and round, make those handies gleam!’ To the tune of Row Row Row Your Boat.”

Asking for Help in General

“This is quite a hard skill to teach. However, in any of the games we play, whenever my little ones get frustrated at not being able to do something, I always calmly remind them that they can ask for help and often mention that at school, the adults will do the same. In my Starting School book, there are example conversations to show the children what asking for help looks like and why it is always OK.”

Recognising Their Name

“They don’t need to be able to write it, although it’s terrific if they can, but being able to spot the letters in their name is helpful. There are games for this on my website, fiveminutemum.com. A nice way to start is by playing ordering games, whereby you mix up the letter order of their name and see if they can put it right again.”

Learning to Make Friends

“My Starting School book has a page to help show the children how to make friends. We often think children intuitively have this skill, but sometimes they need a little extra support. Talk to them about how to ask someone’s name and how often knowing that is a great first step to get-ting to know someone.”

Getting Them Excited About It
Getting Them Excited About It

Share Daisy’s gentle, funny guide with your child to support them – and you! – with uniforms, meeting their first teacher, getting to school on the first day, making new friends, finding their way around, having fun at playtime, asking for help, packing their bag, learning about letters and numbers, going to assemblies, getting changed for PE, and much more.
And, of course, this book includes lots of five-minute games and activities designed by Daisy to help your child feel confident and excited about taking the big step to big school.

Buy now

Coping With Anxiety

“It is natural for children to feel anxious or daunted about starting school. Here are some ways to help.”

HEARTS

“Draw a small heart on the palm of your child’s wrist, then draw a matching one on your own. Ex-plain that any time your child feels worried, they can press the special heart on their hand, and it will send a cuddle to you – and you will send one back! Practice doing this while you’re sitting to-gether, then remember to draw a heart on their wrist the first day.”

CALM CHATS

“Every few days, take five minutes to have a quiet moment with your child. Remove any distrac-tions, and just have a little chat about school. Mention their favourite things and ask them how they feel about school. Tell them what you enjoyed most when you went to school.”

PRACTICE THE SCHOOL ROUTE

“Practice the walk or drive there together before school begins. If you walk, point out the things you see so that they start to feel familiar. Take a little treat for the journey home again, so it feels like a positive experience.”

Try Not to Worry

“This year is called RECEPTION for a reason. It’s a welcome year. It’s a ‘let’s get settled into this new way of life’ year. Everyone needs to find their feet, including you, the grown-ups. So go easy on yourselves and your little people. It’s really just the beginning of the next big adventure.”

The Best Time-Saving Meals

When you seriously can’t be arsed, these recipes take no time at all.

Fried Egg Three Ways

Feta Fried Eggs will transform your breakfast! Try these three irresistible variations: sun-dried tomato, basil pesto, and chili crisp. Each one is simply to die for.

Recipe

Grilled Avocado Caprese Crostini

Grilled Avocado Caprese Crostini are an effortless and delicious meal to whip up at home. Perfect for a quick snack or light meal, these crostini are as simple to make and are very satisfying.

Recipe

Tortellini Pizza Bake

A quick and nutritious midweek dinner that’s easy to make. This one-pan cherry tomato sauce is loaded with garlic, capers, and sun-dried tomatoes, capturing all the flavors of pizza toppings in a simple dish.

Recipe

Tortilla Pizza

The ultimate easy cheat’s dinner. It comes together in minutes, making it perfect for busy nights. Plus, it’s a clever way to use up leftover wraps, turning them into a delicious, crispy base for your favorite toppings.

Recipe

Loaded Jacket Potatoes

From saag aloo to tuna melt, these air fryer loaded jacket potatoes are a game-changer for your midweek dinners. Cut down on time and energy by starting them in the microwave and finishing them in the air fryer for a perfectly crispy finish.

Recipe

Picky Dinner

When you’re too tired to cook, Snack Dinner is your go-to solution! This effortless meal lets you throw together a big platter for the whole family to share, or customize individual plates for each kid. Plus, it’s a great way to use up ingredients you already have at home!

The Best Throw-It Together Food Bowls

Healthy, tasty and, best of all – easy!

The Really Tasty One

Chicken Fajita Burrito Bowl
Chicken Fajita Burrito Bowl

Healthy fajitas = our favourite way to be good.

Recipe

The One We’d Happily Eat Every Day

Bang Bang Halloumi
Bang Bang Halloumi

Halloumi is always a good idea. Combining sweet and salty halloumi with an Asian-inspired peanut butter dressing and hearty grains, this buddha bowl is a filling and satisfying meal.

Recipe

The Breakfast Inspired Bowls

5 Breakfast Bowl Recipes That Make Life Easy
5 Breakfast Bowl Recipes That Make Life Easy

Simple, delicious and quick to make. Breakfast bowls are the perfect way to get all the good stuff together into one glorious creation.

Recipes

The One We Eat on Repeat

Spicy Salmon Bowl
Spicy Salmon Bowl

Serve with rice or salad and a large covering of your favourite spicy or sweet chilli sauce.

Recipe

The One That Boosts Your Mood

High-Vibe Healing Bowl
High-Vibe Healing Bowl

The vibrant colours from all the gorgeous veg in this rice bowl will make you feel alive and boost your mood. Fermented pickles will give your gut some TLC and the tahini dressing with garlic, ginger, honey and turmeric will help protect your immunity.

Recipe

The 10 Biggest Challenges of Having a Newborn in Summer

1. Keeping Their Room Cool

The Gro-Egg is furious. At this point, we wouldn’t be surprised if it started to emit steam and whistle like an old-fashioned kettle. We’ve considered investing in a Dyson fan, but we’ve not wasted £500 on something we’d only use for 5 days of the year since those heels we bought shortly before getting pregnant.

2. Enjoying the Sun

The advice is to keep babies out of the sun, which is pretty bloody impossible unless you adopt the nocturnal habits of a hamster. Cue: 11 different orders for pram fans, shaded paddling pools, tents and a snooze shade – which btw feel like the inside of a balmy tent at V-Festival.

3. Heat Rash

Oh good, another random skin affliction for us to panic about.

4. Their Hats Never Stay On

They can’t hold their head up properly, but they can quite adequately swat off a bucket hat off within 3 seconds of you putting it on.

5. You Won’t Sleep

The Good News: Hot weather actually knocks kids out, so chances are they might actually sleep longer than usual.
The Bad News: You’ll be waking up every 45 minutes to check they’re not too hot/cold/sweaty/dehydrated.

6. Babies and The Beach Do Not Mix

Pre-baby, you spent afternoons at the beach reading trashy novels and working on your tan. These days, you find yourself constantly shouting ‘DON’T PUT THE SAND IN YOUR MOUTH’ and adjusting the UV tent to track the path of the sun like a human sun dial.

7. Bedtime Is a Minefield

Sleeping bag or no sleeping bag? Blankie or no blankie? Sleepsuit or vest?
Damn it where’s that picture ‘Knows everything Nancy’ sent last month of the NCT group? *Scrolls back 2323534 messages.

8. Driving in the Car is Stressful

No matter which direction you’re driving in, you can guarantee the sun is piercing through the back seat window like a kid frying an ant with a magnifying glass.
Meanwhile you’re cursing the fact you keep forgetting to buy a car window shade, even though 25 Amazon parcels arrive at your house daily.

9. Hydration Is Key

Except they can’t have water. Or is it just bottled water? And how bloody difficult is it to cool boiled water when it’s hotter than the sun?

10. Breastfeeding Takes on a Whole New Level of Fun

If the heat of a small human on your body for 45 minutes doesn’t make you pass out. There’s a minor concern we might drown them in our under-boob sweat.
*Sitting in front of a fan to feed is the only option.

How To Make Travelling With Kids Easier

It sure is a challenge! But these products make travelling with feral humans a bit more bearable.

The Best Tips for Travelling With a Baby or Toddler

  1. Drip feed them toys
    Apply a Montessori attitude to toy handouts and activities rather than giving them all in one go. And choose more significant items that aren’t a nightmare to find if they’re dropped. Slide or flap books are great for babies and toddlers. Larger cubed blocks are ok, but don’t take too many. Mess-free- drawing like an Etch-A-Sketch or Crayola Mess-Free packs are great. And spinnys that you can stick to windows and seats will entertain them for longer than you’d think.

  2. Get a Babyzen Yoyo
    There’s a reason why airports are filled with them! Not only can you carry them on your shoulder with a handy strap, but you can take them right up to the plane and on it if there’s space.
  3. Book a Baby Bassinet for Long Flights
    One to sort as soon as you’ve booked your tickets as there’s a limited amount on each plane. But if you can get one, it will save you a lot of hassle. It’s worth checking the measurements as they differ between airlines, and larger babies may need a toddler bassinet.
  4. Take Some Pre-Made Milks
    If they’re not breastfed but still have milk, a few pre-made bottles can relieve the stress of waiting for an air hostess to provide hot water. Plus, many children will drink it at room temperature, making it so easy. And because it’s classified as baby food, you can it through security. *Pack some for your suitcase too, so things are easier when you arrive.
  5. Reduce Sugar in Snacks
    Try to pack as many low/no-sugar snacks as possible. The worst thing you can do to an active toddler who’s trapped on a plane is to fill it with energy-inducing sugar. Look for veggie sticks, cheese dips, and cucumber and save the sweet treats for the end of your flight or if you need to bribe them to sit down.
  6. Take Spare Clothes, for Yourself!
    They will likely cover themselves in something; we’re prepared for that. But it is more likely that they will cover you, so pack a spare dress that you can switch to after landing.
  7. Choose Your Flight Times Wisely
    Repeat after us: “Never will i ever fly at Witching Hour”.
    Sorry if you’re already booked but if you haven’t then try to fly in the morning, but not so early that everyone is exhausted from getting up even earlier than usual. Try to time it with a regular wake-up. So, when you’re flying around 10/11ish, you can give them an early lunch, and hopefully, they’ll sleep afterwards on the plane.

The Products That Will Make Flying With Toddlers and Babies Easier

Camelbak are by far the best bottles we’ve tried. They’re expensive but they last the test of time and create zero spills even if they’re thrown on the floor or tipped upside down.

All products on this page have been selected by our editorial team, however, we may make a commission on some products.

10 Tedious Things About Parenting

We love our children, but being a parent is annoying sometimes—especially when we’ve only slept for three hours.

The Cleaning is Relentless (and gets you nowhere)

From scrubbing hard cereal because someone forgot to wipe it (no names). To sterilising bottles for the 367th time.
Our standards are lowered, and the house is now spotless for only 4.5 seconds after the cleaner has been.
*Or when our MIL comes around.

They Don’t Like Bluey as Much as We Do

Screentime can be essential for getting sh*t done. But there comes a point when children realise they can choose. And then it’s ‘See ya Ben & Holly!’ and ‘Hello bizarre brain-mushing ASMR videos’… and the grating sound of Blippee.

They’ll Be Sick in the Night and Fine in the Morning

If you’re not awake trying to calm or Calpol them, then you’re in a state of insomnia, worrying that they’re dying in their room.
Cue morning. You rush in, and yep, they’re completely fine.
If anything, they’ve got more energy than ever.
We’re grateful and everything. But. What. The. Actual.

The Playground is Only Fun for Five Minutes

Hanging around swings was way more fun when we were 15, and vodka was involved.
At least for a few more years (or months – gulp!), they’ll believe us that it’s closed.

Being Awake in the Middle of the Night Is a Thing

We thought we’d be good at being up all night with all the practice we had. However, it appears feeding or dealing with a tiny crying human can feel pretty tedious. Especially with a very snorey co-parent next to you.

You Need to Watch Them

If they’re not at the stage of asking you to watch them (which is SO fun btw). Then, you have to make sure you keep an eye on them at all times. And when you don’t, they’ll either injure themselves or cause more mess than you can actually physically imagine.

You Make All the Meals – That No One Eats!

You slave for hours making a homemade fish pie that they throw on the floor, only to end up feeding them a banana, a yoghurt or a bit of toast.

Crouching Next to Them Waiting for a Poo

Ahh, toilet training. Aka: You and a cold bathroom floor, waiting for the plop.

You Now Have SO Many Appointments

From the person who hasn’t managed to book a dental or eye appointment in 8 years. You’re now in charge of scheduling and booking 37 appointments a year.
And don’t forget that bloody red book!!!

You’ve (Without Consent) Been Appointed Chief Restocker

“Are there any nappies upstairs?” “Where are the wipes?” “Those shoes look a bit small!”
Yep! Even though you’re spending every waking (and non-waking) hour looking after an unreasonable human that you grew.
Everyone from your MIL to your partner thinks you’re really messing up if the nappy caddy isn’t in order.
You know where the shop is people. Off you trot!