I am sitting in a warm bath as seaweed fronds gently tickle my limbs. A candle flickers next to the bath as the sea crashes outside the window – I tip my head back and breathe …
I am on the West Coast of Ireland at the Voya Seaweed baths in a little town called Strandhill – one of the best surfing spots in the world…bet you didn’t know that! The seas here are some of the purest on earth due to the currents, but I am not here to hang ten, I am here to experience seaweed in all its forms as a guest of VOYA, the natural organic skincare and spa brand founded by Mark and Kira Walton, who quit their city jobs to join the family seaweed bathing business and ended up founding a skincare brand in 2006.
The benefits of Seaweed bathing
Seaweed bathing has been around for hundreds of years and at the beginning of the 20th Century, there were an estimated 300 seaweed bath houses in Ireland, 9 of which were in Strandhill. It is an indigenous therapy in Ireland and is lauded for its many health benefits. The alginate, which is a jelly-like substance that the seaweed releases is said to be very beneficial for skin and is used as a therapy for a variety of skin and rheumatic conditions. Many swear by a weekly seaweed bath to this day.
The benefits of seaweed bathing are many:
re-mineralising the body
detoxifying and helps remove unwanted toxins from the body
hydrating and moisturising for skin
helpful for healing skin conditions such as acne, dermatitis, and eczema
helps soothe aches and pains, from arthritis and rheumatism but is also great after a workout to reduce lactic acid buildup
boosts the immune and lymphatic systems to improve blood circulation
In modern VOYA baths, a steam shower before bathing is recommended to open the pores before soaking in the warm seaweed bath for 40 minutes. The baths are all individual, unless you want to book one of their twin bathing rooms to go with a friend and have a natter, there is also a couple of luxury suites on the roof which benefit from plunge pools and a view of the sea …
Seaweed is a super ingredient!
Seaweed is having a bit of a moment and I have been wracking my brains to think of another ingredient that you can eat, bathe in, but also include in your skincare routine.
Over 80% of the seaweed plant is made up of minerals such as calcium, potassium, magnesium and iron and is well known for its high iodine content, which all goes towards supporting the maintenance of healthy skin. In addition, seaweed contains key vitamins such as A, B and C and is almost unique in that it is one of the few plant sources of vitamin B12.
Different seaweed types have different benefits- and VOYA have done considerable research into the benefits of the different species with the Shannon Biotechnology Centre Institute of Technology in Tralee in order to ensure that they are using the right type in the right products to get the best results.
Tests show that not only does it have a moisturising effect on the skin, but it contains Algal polyphenols and carotenoids which are powerful antioxidants, and benefits include protection against premature ageing, improved skin barrier function and in some cases, certain types of seaweed can boost collagen production by up to 202% which in turn, improves skin firmness and elasticity.
Seaweed harvesting sustainably
The next day, we head off to the coast to pick some seaweed for ourselves. John, who has been working with the brand for many years is our guide and points out the different types of seaweed as we make our way down the reef to the water’s edge, picking sea lettuce to nibble on the way.
VOYA are very proud of the fact that they harvest their seaweed on the West Coast by hand, with each piece being selected by eye by the harvesters to ensure the best quality at sustainable levels, ensuring that the plant can regrow, and spawn again as opposed to being ripped from the seabed by the roots as is sadly an all-too-common practice. It’s akin to pruning your garden borders, to ensure the plants come back stronger season after season.
We pick our seaweed and John sends it off to the drying houses to be turned into their best-selling product LAZY DAYS which enables you to re-create your very own seaweed bathing experience at home. This can be used 2-3 times over the course of the week and once finished with, you can pop on your flower beds or in your compost bin – seaweed is excellent for the garden!
Mark and Kira’s mantra when developing their brand has always been “There must be a better way” and something they ask themselves constantly when introducing new products to the range. They always use natural fragrances from plants and flowers and sustainably sourced organic ingredients and are extremely proud to be certified by the Soil Association. VOYA also have a thriving spa business and you can experience one of their treatments near you. In the meantime, I would thoroughly recommend a seaweed bath this weekend for relaxation and detoxifying ahead of a new week.
Products to reap the seaweed benefits:
Angelicus Serratus body oil – contains Fucus Serratus seaweed and rosehip and evening primrose oil to lock in moisture and promote skin elasticity.
Renewal eyes – 100% seaweed eye masks – contains Laminaria Digitata seaweed to soothe and hydrate the under-eye area – reducing puffiness and dark circles – pop in the garden after use!
Fennel Fusion – a delicious herbal infusion of organic fennel seeds and seaweed!
We are excited to team up with Nutriburst to offer 1 lucky winner the chance to win their Ultimate Vitamins Bundle worth over £800
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*Terms and conditions apply. Competition closes on the 17th of November. Entries limited to the UK only. If you do not opt-in your details will not be shared at all, unless you win and then your address is shared for the prize to be fulfilled ONLY, after which your details are discarded.
Nestled in the heart of London, The Lanesborough Hotel & Spa is a haven of opulence and refinement that seamlessly blends classic elegance with modern luxury. From the moment you step into the grand lobby adorned with chandeliers and sumptuous furnishings, you are enveloped in a world of sophistication and impeccable service.
Their “home away from home” philosophy is manifested in every interaction, from the concierge remembering your preferences to the genuine smiles that greet you at every turn. The staff’s commitment to making you feel not just comfortable but truly at ease is unparalleled. This personalized touch extends beyond fulfilling requests; it’s about anticipating needs and providing thoughtful touches that turn a stay into a memorable experience.
The concierge, in particular, embodies the spirit of a personal assistant, ready to guide you through the city’s offerings or arrange bespoke experiences tailored to your interests. This attentive and friendly service creates a sense of belonging, ensuring that each guest’s stay is not just luxurious but profoundly welcoming.
Whether you’re a first-time visitor or a returning guest, the staff’s commitment to fostering a warm and familial atmosphere transforms The Lanesborough into more than a hotel; it becomes a home where your comfort and satisfaction are paramount.
The rooms at The Lanesborough are a testament to timeless luxury. Elegant decor, plush furnishings, and cutting-edge amenities create an ambiance of comfort and indulgence. The attention to detail, from the fine linens to the carefully curated art, is exemplary. If you’re lucky, you’ll get stunning views of Hyde Park Corner and into Hyde Park itself allowing you to feel right in the thick of London life.
The hotel boasts an array of dining options that cater to the most discerning palates. Whether you choose The Lanesborough Grill for a gourmet experience or the cosy Withdrawing Room for afternoon tea, each culinary journey is a delight. Breakfast is a luxurious feast in itself and provides the perfect start to a day of exploring.
The Lanesborough Club & Spa is a sanctuary of relaxation and rejuvenation and is a stand-out highlight not to be missed. The ambiance is serene, with soft lighting and soothing music creating an immediate sense of tranquillity. The spa facilities are extensive, featuring a state-of-the-art fitness centre, a beautiful hydro-pool, various thermal experiences, a dedicated nail bar and members lounge.
For those seeking a long-term commitment to wellness, The Lanesborough Club & Spa offer exclusive memberships… some of the best in the city. Members enjoy unlimited access to the spa facilities, fitness centre and hydro-pool. Additionally, they receive preferential rates on spa treatments, fitness classes, and personal training sessions. The membership, inclusive of access to the exclusive Members Lounge, is a passport to a holistic well-being experience, providing an escape from the bustle of city life.
Exclusive to spa members, The Lanesborough’s Members Lounge is a private retreat within the spa. A haven of comfort and sophistication, the lounge offers a serene space to relax before or after treatments. Members can enjoy a selection of refreshments, from herbal teas to light snacks, in an atmosphere of tranquillity, providing the perfect prelude or conclusion to their spa experience.
The Lanesborough Club & Spa takes a step further in its commitment to wellness by collaborating with L’Atelier Green, a renowned name in sustainable beauty. This partnership ensures that the spa exclusively uses eco-friendly and cruelty-free nail products in its nail bar. From a 24 Carat Gold Manicure to an Organic Rose Petal Jelly Pedicure, guests can indulge in luxurious nail experiences knowing that they align with a commitment to both personal well-being and environmental responsibility.
The spa treatments are a real highlight, combining ancient healing techniques with modern luxury. Partnerships with ILA and Tata Harper mean whichever treatment you choose you’ll leave feeling not only physically restored but also emotionally balanced. We’d highly recommend the ILA Therapeutic Massage if you’re feeling burnout and in need of some miracle hands to ease away tension and stress.
The Lanesborough Hotel & Spa is a gem in the heart of London, providing a luxurious escape for those seeking the epitome of refined living with a truly personalised touch. From the lavish accommodations to the world-class spa and fitness facilities, every aspect of the experience is a testament to the hotel’s commitment to excellence. Without a doubt, it reigns supreme as the ultimate haven for your stay in London.
Navigating the intricate dance of life as a dedicated yoga instructor, a nurturing mother, and a business owner presents a unique set of challenges for Laura Dodd. Embracing these roles brings immense joy, yet finding the delicate balance for much-needed self-care remains a perpetual pursuit. Through meticulous scheduling, a commitment to well-being practices treated like sacred appointments, and a dedication to consistency and balance, the intricate tapestry of a life well-lived begins to unfold. We sat down with Laura to discuss this intricate juggling act and the importance of involving the next generation in well-being rituals, such as embracing nature and positive nutrition.
Balancing your roles as a devoted yoga instructor and a nurturing mother must be demanding at times. Could you share your go-to strategies for carving out time for self-care?
I love all my life roles; yoga teacher, mother, and business director, however it can be tricky to find the time for much-needed self-care. I schedule in me-time for my movement and other wellbeing practices as I would do an appointment in my diary, which really helps. Looking after my wellbeing and making time for daily movement is really non-negotiable for me. It’s so important to feel my best, so I can do the best in all I do, and all I do for others too. My wellbeing mantra is always balance and consistency; allow yourself some grace, for longevity and sustainability within practices, but whatever you do it must be generally consistent. Another strategy is to make wellbeing habits effective and enjoyable; it’s easy to find time to do something you love and much easier to fit in a short 20-minute meditation and facial massage before getting ready for school and the workday, than something more drawn out.
As a mother, what are some ways you involve your son in activities that promote his well-being, such as yoga or mindfulness exercises?
I encourage my son to be outside in nature as much as possible. We aim for generally positive nutrition (I can’t deny there are occasional slip-ups), as well as a positive relationship with movement and exercise. I believe wellbeing for children is also about their positive mental space; learning how to cope with different situations and life lessons with a balanced, happy, and healthy body and mind. This is setting them up for life, as much as more traditional wellbeing practices. I also feel that children learn from their parents, so if I choose to live a mindful, healthy life, I hope my son is learning that too.
In addition to yoga and mindfulness, what other activities or hobbies do you enjoy that contribute to your sense of well-being and happiness?
I am a huge fan of travelling, food, and wine. I love to travel as a family, and also solo for work (on retreat), for new experiences, cultures, and to meet new people. The list of other activities that contribute to my happiness and wellbeing is quite long, but a few features are Pilates, barre, restaurants with friends, family time, trying new things, sports, spending nature with my son and gardening.
How do you recommend busy parents find time for self-care and wellness practices while juggling their responsibilities?
The Yoga Class was born out of the need for busy people to be able to practice yoga, movement, Pilates, and meditation. We have so many parents within our community, as the App is a perfect place to fit in self-care and wellness practices, whilst juggling busy schedules. I honestly use it consistently myself, as there is always a class for however I am feeling on a particular day. It is really all about short format (10-45 min) sessions that are enjoyable, effective and can be done anytime and anywhere.
With a busy schedule, how do you manage to maintain a balanced and nourishing diet? Could you share some favourite healthy and quick meal ideas?
A cold-pressed, green juice is my favourite, quick and easy everyday go-to, which without I definitely feel less energised. A juice is the perfect and easy to pack in so many green vegetables each day. For easy and quick mid-week dinners, I make vegetable stir fries and curries, usually with rice, for a light, clean and nutritious meal. An online order from Abel and Cole, for their weekly veg box, makes this even quicker.
What are some of your favourite self-care rituals that promote both inner and outer beauty?
I am really into Face Yoga, which has just dropped on the App. Face Yoga and Facial Massage is a series of facial exercises and massage techniques, designed to improve the appearance of the skin. The exercises are based on the principles of yoga, as a mind-body practice. This practice helps reduce wrinkles, improve skin elasticity, reduce stress, improve circulation, and improve collagen production, by stimulating the muscles of the face. I feel this is a truly natural way to improve and reduce signs of ageing, boost confidence and incorporate a mind-body practice into my mornings daily.
The concept of ageing varies for each person. How has your perspective on ageing evolved as you’ve grown older, and what advice would you give to others on ageing with grace and confidence?
I was a model for many years, and it very much affects self-confidence, as you are judged purely on the way you look and can be highly criticised. However, now in my late 30s, a yoga teacher, a brand founder, and building a community- in many senses -with The Yoga Class, has brought me a feeling of wellbeing that transcends the way that I look. I think you look as good as you feel, and the key is being happy with who and where you are, as well as staying open to other people, yourself, life changes and of course, looking after your physical, mental, and spiritual health as best you can. The grace and confidence should come naturally from this place I believe.
If you could share one life lesson (be it about motherhood, wellness, business, or relationships) to pass on to others what would it be?
My favourite life lesson can really be applied to all the above things. Follow your dreams, work hard, and don’t give up. I believe in working hard for the life you desire, not settling, and executing it all with consistency. I am a huge fan of dreaming big and if you don’t see the options in life that you want, then know you can go out and create them.
As a generation, we are the first to openly talk about menopause, and as such we are trailblazers for the generations that follow – no more conversations in hushed tones about “the change” with knowing looks over the tea tray. Now, the information available to women is boundless and it seems everyone is talking about peri menopause and menopause. However, I challenge anyone to deny they are maybe just a little bit bamboozled by it all, I know I am!
HRT is in increasing demand as a result of the raised awareness and education among midlife women around menopause and perimenopause and whilst supplies are struggling to keep up with demand in many parts of the country, let’s not forget that not everyone wants to or is able to take HRT. Some women have a medical reason that they cannot take conventional HRT or are fearful of trying it or they want a solution with minimal side effects. A government report from February this year stated that around only 15% of women aged 45 to 64 in England are currently prescribed HRT, which has increased in the last 2 years from around only 11%, a number that I found staggering considering how much talk there is around the topic, but also worrying when I remember how difficult I found it to get access to HRT when I needed it.
So what other, perhaps more natural alternatives to HRT are there out there, considering many women have to go private to get the menopause support they need which can make it prohibitive for many and what is there out there if you decide HRT isn’t for you?
It’s never too early to be informed about Menopause
I spoke to lots of different experts for this piece and one thing is clear – it’s never too early to start researching menopause and what it could mean for you. The fact that the conversation is wide open now means that women are much better informed than our mothers or their mothers ever were and with that comes the choice to do menopause your way.
Many considerations outside of the “HRT or no HRT” debate are practical ones based on cost, location and method and if it is going to be sustainable for you. But before you rush to your nearest practitioner or health food store to fill your basket, also consider the research around that method – are there any scientific evidence-based results? What trials have been undertaken if any? What sort of regulation has this been subject to etc. as with anything, research is key.
What are the natural alternatives to HRT?
There is a wealth of different options available that can be used either alone, or combined to treat specific symptoms of menopause, and many can be used in conjunction with HRT as a holistic approach.
I spoke to GP, Women’s Health Doctor and registered member of the British Menopause Society Dr Fionnuala Barton, AKA The Menopause Medic. Dr Barton is passionate about optimising the physical and emotional wellness for women at all stages of life, with a particular emphasis on recognition and management of perimenopausal and menopausal symptoms, and she prides herself on providing a holistic and personalised approach for her patients. She was keen to stress that when we look at natural alternatives to HRT, to be guided by a qualified professional, and to look at the evidence-based results of each treatment or supplement. If you do decide to go down the supplement route, be cautious with what you take as these aren’t regulated or tested in the same way as prescription medication and it is always recommended to see a qualified specialist to get what you need in the right dosage. Any herbal remedies making medicinal claims should carry a Traditional Herbal Registration or “THR” symbol so make sure to check for that which means the product will have proper instructions on dose and how to take it.
Complementary therapies for menopause
Andrea Dewhurst is the Travelling Acupuncturist “many of the people I treat for menopausal symptoms arrive because Western medicine has nothing more for them (other than HRT) or they have had recommendations for its efficacy.” One recent client was delighted with the results of treatment in reducing their hot flushes from one every 20 minutes all day every day, to only 4-6 flushes a day after 4 treatments!
Acupuncture on its own has evidence to show that it is beneficial for hot flushes, osteoporosis, depression, anxiety, sleep, and cognitive decline but also works well in tandem with HRT. However, like many complementary therapies, the effectiveness and long-term solution also rely on how much you can manage your lifestyle in tandem e.g. diet, alcohol, stress, and overwork.
Cognitive Behavioural Therapy in Menopause
There has been much talk recently of the benefits of CBT in Menopause. Dr Barton was very positive about the results of this form of talking therapy, which can help the individual manage their problems by reframing the way they think and behave. Most used to treat anxiety and depression, there has been strong evidence to show that it has beneficial results on some additional menopausal symptoms such as insomnia and hot flashes.
CBT is based on the concept that our thoughts, feelings, physical sensations, and actions are interconnected, and that negative thoughts and feelings can create a negative cycle. CBT aims to help manage this in a more positive way by breaking things down into smaller parts to improve the way we feel. CBT is available on the NHS or privately.
Supplements and Herbs
Herbal remedies have been used for centuries to address health concerns, including menopause. Some popular herbs known for their potential effectiveness in managing menopausal symptoms include black cohosh, St John’s Wort, red clover and evening primrose oil. These herbs contain compounds that may help regulate hormonal fluctuations and alleviate symptoms such as hot flashes, insomnia and low mood, however, these can interact with other medications, especially HRT and are not recommended for anyone suffering from hormone-sensitive cancers. The bottom line here is always to consult a qualified naturopath or herbalist and head to the brands that are developed by, and actively work with, experts.
Natasha Richardson is a Medical Herbalist and founder of Forage Botanicals, she says “Perimenopause symptoms aren’t just a result of the hormones changing but because of years of a life lived. I can’t undo what’s been done in the years preceding perimenopause over the counter”. She recommends seeing a qualified herbalist as the supplements or herbs prescribed will be regulated in an entirely different way to if you buy them over the counter in a pharmacy or health food shop.
Certain vitamins and minerals play a crucial role in hormonal balance and overall health. Rebekah Brown founded her brand MPowder, a plant-based supplement powder range crafted to target the three distinct biochemical stages of menopause when, like me, her perimenopause symptoms were misdiagnosed as depression. She maintains that food and smart supplementation was a key part of her journey back to health and as such, her products are guided by the latest research into herbs, botanicals and wholefoods and they boast a lovely community who share intel and experiences.
So, what should we be looking out for supplement-wise? I asked Dr Barton which ones she recommends to her patients:
Vitamin D is key and D3 in particular as it is the natural form of vitamin D produced by the body from sunlight and can help boost our immune system, mental health and overall wellbeing.
Vitamin B6 works to regulate hormones and B12 is essential for nerve function and can help with cognitive function.
Magnesium helps promote sleep and may ease some symptoms of stress and anxiety.
Calcium and omega 3 fatty acids can be beneficial for bone health during menopause.
However, as with everything, dosage is key and make sure not to take more than the recommended dose.
Diet in Menopause
In addition to any complementary medicine or supplement, what we put on our plates in this stage of life impacts our metabolic rate, gut microbiota and gut permeability – so it is important to have broad and healthy diet rich in fruits, vegetables, whole grains, and lean proteins alongside any other treatments to provide essential nutrients and support overall well-being.
We all know that addressing the amount of UPFs (Ultra Processed Foods) in our diets is key generally for all ages, but it is more important than ever in menopause where our gut and liver is already working overtime, so try and stay away from those ready meals and cook from scratch.
We can also look to include Phytoestrogens into our diets in midlife. These are plant-derived compounds that possess oestrogen-like properties. Found abundantly in foods such as soy, flaxseeds and legumes, and these natural substances can help alleviate menopausal symptoms. Phytoestrogens bind to Oestrogen receptors, reducing the severity of hot flushes, night sweats and mood swings. However, it is important to consult with a healthcare professional before incorporating these into your diet, especially again, if you have a history of hormone-sensitive conditions.
Lifestyle
Simple lifestyle changes can have a profound impact on menopausal symptoms and regular exercise has been a game changer for me personally. Whether you choose swimming, a brisk walk, yoga to sooth the mind or resistance to build bone density and muscle, it can bring a wealth of benefits such as bringing hormonal balance, improving mood, and alleviating wider symptoms and is a great opportunity to forge some new habits during this life stage.
I have seen much chat around light therapy on social media – which involves absorbing the early morning light (as well as avoiding blue light at night!) which can help us reset our circadian rhythms and lower the stress hormone cortisol which all helps us prepare for a good night’s rest at the end of the day – something I am trying out with my morning cuppa when the weather allows!
Burn like a Phoenix, not a Cinder
One of the key things to remember is that in midlife, it all about finding what works for you and your symptoms and think long term. Do your research before diving headlong into any form of new treatment and go slowly, see what works for you and your symptoms and evaluate.
As Rebekah from Mpowder says “The reality is menopause is a whole body and mind experience. There is no single silver bullet, nurture a curious mind when finding the most effective route to navigating menopause for you.”
I will leave the last word to Natasha Richardson however who says “find the things that really light you up and turn those hot flushes into the fire that renews you like a phoenix not one that burns you up to a cinder”.
Some favourites I have been using:
Forage Botanicals Cool + Calm range A range developed by Herbalist Natasha Richardson, following 10 years of practice with individuals going through menopause symptoms to support nervous system, anxiety or depression and hot flushes with zero side effects – I have been enjoying their cool + calm tea, which is delicious.
M Powder – a wholefood led supplement range Created by Rebekah Brown and Dr Vera Martins through the lens of naturopathy. The products aim to make midlife a superpower where science and traditional medicine are both respected where each formula is based on harnessing the power of herbal synergy. M boost is my go-to from £43
Bare Biology supplements Founded by Melanie Lawson and supported by a network of brilliant Nutritional therapists, the supplements are made in the UK from sustainably sourced Norwegian fish oil, certified, fresh and made with transparency – one capsule is equivalent to an entire tin of sardines! I love the Life and Soul Omega 3 capsules
Switching lanes from the bright lights of the music industry into the world of wellness, Charlotte Church founded The Dreaming in a bid to encourage others to reconnection with nature; the antidote to modern living. Documented on the TV show ‘Charlotte Church’s Dream Build’ the vision of transforming Rhydoldog House, formerly owned by Laura Ashley, into a wellness retreat was inspired by a trip to the Elan Valley in mid-Wales. After falling head over heels in love with the land, Charlotte found an innate desire to share this slice of Welsh heaven with the world through her lens.
Spanning 47 acres of flora and fauna, the feral landscape that cradles the house is what inspires most of what goes on at The Dreaming. Encompassing a dense woodland, waterfalls, natural plunge pools and endless rolling fields, the grounds are yours to explore… nowhere is off limits and wandering with open eyes is encouraged. The land possesses a magnetic energy that is undeniably powerful, unlocking a new sense of appreciation for nature in its wildest form. Rooted in Celtic traditions, spiritual healing and ceremonial rituals, nature is the bow that ties The Dreaming together, charting the course for each one-of-a-kind itinerary.
Plucked straight from the pages of a fairytale, the country manor exudes a distinctly feminine charm, meticulously designed to envelop retreaters, instilling comfort and belonging the moment they step across the enchantingly adorned front door. Nestled within the walls of the abode, you’ll find a captivating tapestry of design elements, seamlessly blending artisanal woven macramé, dried blooms draped decoratively and the rustic allure of raw materials.
The Refectory serves as the central dining area, overlooking the breathtaking view of the valley. It’s the place where guests frequently come together to chat over herbal tea or to curl up on the sofa with heads buried in a novel in The Cwtch, otherwise known as the cuddle nook. Bathed in the gentle embrace of natural light streaming in through the sash windows, The Healing Room embodies its name with unparalleled grace. Transcending the ordinary, it stands as a sacred sanctuary, at the very heart of the transformative experiences. Here, you are encouraged to shed your armour and embrace vulnerability. Serenaded by an ensemble of gongs and singing bowls, The Healing Room exudes an aura that effortlessly soothes your soul, setting you at ease for whatever conversations are sparked in this safe space.
There’s a plethora of reasons The Dreaming calls in kindred spirits, whether they’re there to heal from trauma, deal with heartbreak, delve deeper into wellbeing, get back to nature or escape the bustle of everyday life. Open to all, each retreat hosts a mix of guests from different backgrounds to get back to nature whilst nurturing the soul. All judgment is stripped away, inviting open conversations that are confidential, contribute as much or as little as you please. Embracing communal living is a fundamental aspect of The Dreaming’s ethos, fostering friendships to bloom.
Depending on whether you visit solo or with loved ones, the rooms cater to all, with shared rooms and single occupancy options to choose from. Each room boasts its own distinctive design flair, with a moniker that paints the picture. For instance, ‘The Dawn’ is vibrant and radiant, made up of sunset hues and an altar paying homage to solar deities, whereas ‘The Womb’ embraces warm pinks and gentle flowing fabrics, celebrating the essence of womanhood, both wonderfully distinct in their own right.
Bringing in a roster of staff members from far and wide, each retreat is divinely orchestrated by an incredible bunch of people who will make your experience that little bit more special. The eclectic mix of individuals bring various quirky skills and practices to impart their wisdom into the offerings, as well as basic mental health training to be able to assist anyone who needs it. Forming the backbone of The Dreaming, these people effortlessly spark profound conversations where everybody’s voice is heard.
The Dreaming hosts two 3-night retreats weekly, ‘The Nurturer’- Tuesday to Friday and ‘The Journeyer’- Friday to Monday. Etched into the chalkboard, you’ll find the myriad of curated wellbeing experiences that await you each day. Nature, sound, movement, crafts and ceremonies are the pillars that form the foundations of the offerings, and there’s an array of avenues your retreat may take you on. The Dreaming pulls in world-class practitioners and artists in residences to present an epic mix of ancient rituals, trailblazing wellness practices and outlandish disciplines to infuse fresh enthusiasm into each day.
While one day may encompass a spellbinding sound healing ceremony, open-air yoga in the teahouse, cold water immersion and fireside talks with marshmallow toasting, others may commence at the crack of dawn with a cathartic silent disco barefoot in the fields booging to Beyonce, followed by forest bathing in the cedar woods, nature crafting and celestial star-gazing to finish off the day. The options of the land are endless, facilitating tranquil meditation sessions, foraging, big walks, woodwork, Qi Gong and more.
The thread that remains consistent throughout each day on every retreat is the morning gathering, a chance to check in with each other in the form of a roundtable conversation or creative activity. Although they may not seem the most exciting from afar, their true allure resides in their capacity to navigate the intricate tapestry of each individual’s emotions and experiences, spiralling into what may be happening in the outside world that brought them to this place. In this sacred space, all are bound by the obligation to give their undivided attention to the speaker, listening intently, without criticism.
Amidst creative purists, ceremonial rituals, wellness workshops and meditative activities you’ll find pockets of time to simply relish in the divine house and idyllic wilderness. Digital detoxing is encouraging and quite frankly is necessary to truly immerse into the experience fully…plus there is no service or WiFi, so embrace the great outdoors, finish that book you’ve been meaning to read or put pen to paper and let your mind run free journaling.
The Dreaming beckons you to uncover your true, authentic self in an atmosphere where nothing is contrived, every element flows effortlessly from the conversations and connections to the waterfalls and rolling hills. Arrive with an open heart and expect laughter, tears and boundless joy as you take on an undulating odyssey of self-discovery. Time warps in the safe haven of Rhydoldog House, an energy of the highest dose is found in this fortress that helms a sense of freedom to dig into hidden treasures and rekindle a deep appreciation for your personal brilliance.
Vedic sound healing uses sound frequencies, mantras and vibrations to restore balance, promote healing and facilitate spiritual growth. Rooted in ancient Indian Vedic traditions, it incorporates ancient wisdom, sacred sounds and mantras to provide a unique opportunity to experience deep relaxation, cultivate mindfulness and foster spiritual growth.
It harnesses the power of sound waves, sacred chants, and vibrational energies to restore balance, encourage well-being, and advance spiritual development. Deriving from ancient Indian Vedic practices, it merges ancestral knowledge with sacred tones and mantras, offering a distinctive path to profound relaxation, heightened awareness, and spiritual growth.
One of the most exciting names in Vedic Sound Healing, Nevita shares everything you need to know about incorporating this healing practice into your life.
How does Vedic sound healing work?
Vedic sound healing uses musical and vocal vibrations to influence and rectify the body’s vibrations through a process known as energy entrainment. Entrainment is the natural process of a rhythmic pattern, which stimulates other systems to fall into the same rhythm. Vedic sound healing operates on the principle of entrainment. For example, when we hear music, we tap our feet to the rhythm. In sound healing, it is used to entrain brainwaves to a slower rhythm, to help bring about a state of deep relaxation where it can realign its frequencies and return to its natural state of harmony.
The human body is made of seven different energy centres, known as chakras. Each chakra corresponds to a particular sound frequency that, when stimulated, helps balance and unblock the flow of energy throughout the body. When these frequencies deviate from their natural state, for example during times of stress, it causes cellular changes, disrupting the body’s fluid energy flow. This disruption can lead to mental wellbeing issues, physical ailments and even disease. Vedic sound healing aligns these chakras to support physical, emotional and spiritual well-being.
Vedic sound healing uses instrumental and vocal vibrations to influence and rectify the body’s vibrations through a process known as energy entrainment. Entrainment is the natural process of a rhythmic pattern, which stimulates other systems to fall into the same rhythm. Vedic sound healing operates on the principle of entrainment. For example, when we hear music, we tap our feet to the rhythm. In sound healing, it is used to entrain brainwaves to a slower rhythm, to help bring about a state of deep relaxation where it can realign its frequencies and return to its natural state of harmony.
The human body is made of seven different energy centres, known as chakras. Each chakra corresponds to a particular sound frequency that, when stimulated, helps balance and unblock the flow of energy throughout the body. When these frequencies deviate from their natural state, for example during times of stress, it causes cellular changes, disrupting the body’s fluid energy flow. This disruption can lead to mental wellbeing issues, physical ailments and even disease. Vedic sound healing aligns these chakras, allowing certain emotions to rise to the surface and enter one’s awareness to be purified by the sound. Stagnant waters become dirty, but movement cleanses them. As the stagnant energy within an individual’s system is stirred by the sound, one begins to purify physically, emotionally, and spiritually.
How does it help and support people’s wellbeing?
Altering the vibration and energetic state of a person through sound healing offers a multitude of emotional, mental, physical, energetic and spiritual health benefits including:
Physical healing: reduces inflammation, boosts the immune system and relaxes tissues.
Mental healing: promotes relaxation, reduces stress and anxiety by removing blockages and restoring balance and also increases energy to improve mental clarity and focus.
Emotional healing: sound evokes feeling and Vedic sound healing can bring emotions to the surface to help with emotional processing.
Energetic healing: Vedic sound healing is used to align the seven chakras (or energy centres) of the body helping to balance and unblock the flow of energy throughout the body so it can move freely.
Spiritual healing: sound healing encourages our thoughts and conditionings to dissipate into a dream-like nothingness, opening up the space to access expanded states of consciousness, and connecting us to truth, bliss and peace within.
The soothing sounds of the shruti (Indian harmonium instrument), healing vocal tones and devotional music, paired with a unique blend of breathwork, meditation and affirmations, helps people to feel energetically balanced, emotionally liberated, less stressed and more relaxed. You’ll also feel more connected to your heart and spirit, and have more clarity, confidence and inner peace around your values and what’s important to you. Vedic sound healing is also used to revitalise energy, to dismantle harmful conditioning, to help reprogram neural pathways, process and release emotional trauma.
What’s the difference between Vedic sound healing and regular sound healing?
The Vedas, ancient Indian texts in Sanskrit, form the basis of Vedic sound healing. These sacred scriptures cover various aspects of life, including spirituality, philosophy, and healing practices. Central to Vedic sound healing is the concept of ‘Nada Brahma,’ meaning ‘the world is sound.’ This idea emphasises the interconnectedness of all things through vibrations and frequencies, paving the way for using sound as a powerful healing tool.
Use of sacred mantras: Vedic sound healing often incorporates mantras (sacred syllables or phrases) derived from the Vedic scriptures. These mantras are considered to carry powerful energetic vibrations and are believed to have specific healing properties.
Emphasis on Sanskrit: The language used in the Vedas is Sanskrit, a language believed to be vibrational in nature. The sounds and chants used in Vedic sound healing, often derived from Sanskrit words, are thought to resonate with the body’s energy centres or chakras, to promote healing and balance.
Spiritual and philosophical context: Vedic sound healing is not just about the physical and mental aspects of healing, but also has a strong spiritual and philosophical component. It is seen as a way to align oneself with the cosmos and attain higher states of consciousness. Many participants have shared that Vedic sound healing leads to unique experiences. They often describe feeling as if they’ve been taken to a different level of consciousness beyond their normal understanding. This suggests that the practice can help people connect deeply with themselves and the wider universe.
Use of specific instruments: While many sound healing practices use tools like singing bowls and gongs, Vedic sound healing also includes traditional Indian instruments like the harmonium, shruti and others known for their resonating and healing frequencies. The shruti is used predominantly in my sessions and I lovingly describe it as the strings of my heart.
Intention: The primary aspect of most sound-healing modalities is intention. Sound plus intention equals sound healing. I began my studies of the Vedas in 2015 and have continued to study them to this day. “Vedas” means ‘knowledge’. It represents the knowledge of your ultimate Self—a Self that resides within each of us, an energy that binds us all. This energy lays the foundation for our egos and our individualities. As I vocalise the varied frequencies and recite the distinct mantras, I connect with this energy, with this unity. The listeners, even if just for a moment, can permit themselves to immerse in this unity, in this bliss.
Respect for the tradition: When I studied in India, I was taught how to chant and pronounce the mantras correctly by a Carnatic-trained musician. I believe that chanting the mantras correctly adds immense power to these ancient sound technologies, making them more potent. Essentially, these are chants passed down from generation to generation by the sages in the Himalayan mountains. I try to treat them with the utmost respect by chanting them as correctly as I can.
Vocal technique: My voice forms a significant part of the Vedic sound sessions and is utilised throughout. I began singing when I was three and started performing publicly at the age of 9. Over the years, I’ve had the privilege of learning from many esteemed teachers who taught me how to harness my voice and utilize specific vocal techniques. A couple of years ago, I had the pleasure of working with Anthony Wade, Doctor Voice, who has collaborated with artists like Sam Smith. He truly assisted me in unblocking and freeing my voice. I now incorporate all these techniques into the sessions, delivering the message of the Vedas powerfully and melodiously to all who wish to hear.
Are you taking to the streets of London on the 21st of April 2024? The London Marathon may seem a long way off but if you’ve managed to bag yourself a place, it’s probably worth thinking about your training plan. Following a tailored programme with methodical steps that lead you up to the monumental 26.2 miles is key to nailing a marathon, whether it’s your first time or you’ve completed a few before, a plan is essential!
We’re chatting to expert running coach Ben Parker, Head coach at Runna, the #1 rated running app that gives you access to programmes made by the top running coaches.
When is a good time to start Marathon training?
Typically we’d suggest a 16-week block of training is optimal for most people, however, as with anything the longer you can build up to something the better you can get so I’d always suggest starting early. By starting earlier we can build up a bigger base of fitness and at the same time reduce our risk of injury ahead. The marathon falls on the 21st of April 2024 and fittingly, 16 weeks prior falls on the 31st of December, making the New Year the time to start a training plan.
Why is a tailored programme the best approach? We are all created differently and have lived a different set of experiences, given this we all need to be doing slightly different things to best prepare for any running goal. We have different strengths, weaknesses, schedules, goals, speeds and experience with running and all these factors and more will lead to a different training journey! By doing what’s optimal for each individual we can both minimise the risk of injury and maximise their performance while making the process fun at the same time!
What would a typical training plan involve?
Any plan should have the right balance of easy, long and speed sessions. Easy runs will be great to build up our aerobic base and tolerance to miles without putting too much stress on the body. The long runs will help to build up our endurance ahead of a goal like a marathon. Speed sessions will be made up of intervals, tempo workouts and in some cases hill sessions too – these will both improve our muscular power and our cardiovascular output, all helping us to run faster too.
How many times a week should you be running when training for the Marathon? There is no right or wrong answer and it depends on your goal, your experience running and your lifestyle. You want to make sure your training is fun, sustainable and realistic with your lifestyle. The amount of other training you do such as playing sports and strength training will also tie into how much load you can put on your body from the running. Generally, for most people we can see amazing results with 3 or 4 runs per week but we also help anyone inside the Runna app from 2 – 7 days of running to cater to all. I’d suggest you don’t increase your number of running days by more than 1 to what you’re used to to reduce your risk of injury!
How does the approach to Marathon training differ from other races?
When training for a marathon we’ll put more preference to longer sessions and building up our mileage compared to training for shorter goals like a faster 5k.
Depending on the time of day you train, how do you think it’s best to fuel up? Are there specific windows to eat in and what nutrients must be considered to make sure you’ve got the right amount of energy to train?
Fueling is very personal, and we should all be looking to take on both fluids and carbs ahead (and during) our runs. Typically we want to allow time to digest before we set off and if doing sessions over an hour, then we should be looking to consume around 60g of carbs per hour through fuel that you have tested and know agrees with your stomach – for me, I find gels the best option mid-run.
How do you motivate yourself when you don’t feel like running? We all have days when we’re not motivated, I find having a plan really helps me to stay on track. Additionally, if I organise to run with someone else it will help me to stay accountable to get the session in.
What happens if you’re struggling with your programme? Within Runna, you can chat with our amazing coaching team at any point through the support tab.
How do you stay on track with running during an extended programme?
When you’re training for a long period of time it can be easy to lose motivation. Being able to see your progress over time can really help keep you motivated, so tracking your training can be very helpful as well as testing your ability with smaller milestone races to test how you’re getting on can help break down a longer training block.
What happens if you miss a day in your training schedule? We’re never going to nail every session within a training block so don’t beat yourself up for missing the odd one here or there. Additionally, it’s key to give your body extra rest as and when it’s still recovering from your last big session.
What are your top tips for avoiding injuries during training? Building up gradually is key for training for any running goal, looking to build up our mileage by no more than 10% per week. Additionally, we want to listen to our bodies and be prepared to adjust or move sessions around if we’re not feeling quite right going into a session.
Which bits of kit do you consider essentials?
For a marathon training block, I’d recommend investing in the following: a good smartwatch (Apple or Garmin), a good pair of headphones and a great pair (or two) of running shoes!
How important is recovery during Marathon training?
Recovery is important for any runner. Look to eat well with plenty of protein, do plenty of mobility work and try to consistently get 8 hours of sleep per night!
The ever-evolving wellness industry continues to introduce fresh ways to nurture the mind, body and soul in this month’s edition of What’s New In Wellness. This jam-packed feature includes new fitness studios that are cool and challenging, beauty salons delivering luxe treatments and a zingy gut-loving supplement.
The New Sculpting Studio In Queen’s Park
Creator of the signature ‘Meroula Method’ opens her first studio, Sculpt By Meroula, on Lonsdale Road in Queen’s Park! Alongside a roster of epic instructors, the timetable features a mix of sculpting classes, from Power Pilates, Dynamic Rocket Yoga, Fit Sweat, A$$ & Abs, Reformer on the Mat and of course, the ‘Meroula Method’ which fuses elements of yoga, pilates, strength training and meditation. United by their dynamic, low-impact and high-energy nature, each class is highly effective in its own way, with sculpting being the overarching theme that runs between them all.
The New Perimenopause Programme
On a mission to close the gender health gap, pioneering women’s health platform, The Female Curve is launching a trailblazing Perimenopause program. Allowing women to gain a sense of control when entering perimenopause, the personalised 12-week programme aims to help manage symptoms, rebalance hormones, and adapt their approach to health and fitness to better suit their bodies. The programme focuses on lifestyle changes to counter hormonal effects, including resistance training for muscle and bone health, a specific diet, sleep improvement, macronutrient tracking, and supplements. Weekly check-in calls with coaches provide ongoing support, ensuring progress and goal attainment.
The Premium Boxing Gym In Mayfair Inspired By The Greats
Bringing authenticity and grit into a sleek premium boxing gym in the heart of Mayfair, Jab is the boxing club to convert novices into fighters! Inspired by boxing legends, the high energy of this studio is down to the boxing coaches who are passionate about teaching, delivering their world-class knowledge in a fun, dynamic way. The group training sessions are 50 minutes of adrenaline-fuelled hard graft, split into 12 rounds. The time is spent between the bag, working on a series of combos inspired by a legendary fighter and the ground, carrying out various functional exercises with kettlebells or bodyweight. Private training is also available for those looking to take their skills to the next level.
The Ultimate Luxury Nail Salon Experience
Taking the beauty industry by storm, luxury nail salon Townhouse is popping up all over the place, now with 20 locations in the UK. Elevating the classic mani-pedi treatment with their modern decor, exceptional service and of course, immaculate nails, the experience from start to finish is faultless! Ever come out about a nail appointment disappointed? Townhouse has implemented a flawless finish guarantee should you have any issues, they will happily fix them for free. Offering tasteful nail art and a glass of bubbly or tea, there really is nowhere else better to pamper yourself with a manicure than Townhouse!
The Gut-Loving Prebiotic Blend
Boasting a delicious way to get your daily intake of prebiotics, Myota Health is the wellness brand hailing the world’s most advanced prebiotic fibre! The gut needs fibre to thrive and 90% of us aren’t currently hitting our daily goal of 30g. On a mission to change the stats, Myota’s targeted blends all enable you to hit that goal with no qualms, keeping the good gut bacteria happy. Newest to their range is the flavoured ready-to-mix blends in a refreshing cucumber, lime and mint alongside a zesty blood orange and ginger, formulated to balance gut microbiome, enhance mood, support digestion and improve energy!
The Skin Studio In Soho
SKINWORK’s flagship skincare studio on Peter Street, Soho is where to head if you’re seeking the glow! Reworking tired, lacklustre skin to radiant beaming complexions, their expert team of skin coaches are masters at their craft, zapping a boost back into your face. The serene studio, decked in fresh mint hues, is a calming oasis in a prime spot in London, with 7 treatment rooms. Leveraging state-of-the-art skincare technology alongside potent active ingredients and facial techniques, the professional treatments and homecare products effectively address common skin concerns like dullness, clogged pores, and fine lines. New to the treatment list is the Healthy + Hydrated facial, utilising Lymphatic Drainage this treatment facilitates toxin removal, boosting the lymphatic system’s nutrient delivery to cells. This safeguards skin from environmental stressors while enhancing brightness, clarity, smoothness and texture.
The Barefoot-Feel Strength Training Footwear
Since its inception, Vivobarefoot has been redefining training footwear, creating designs that allow for natural movement and maximum sensory feedback. Vivobarefoot has proudly unveiled the world’s first zero-drop barefoot strength training footwear, Motus Strength. Offering a combination of protection and stability without compromising the barefoot sensation. Super lightweight, the Motus Strength have been ergonomically modified to lengthen your healthspan and unlock your fitness potential.
The New Clean Beauty Sanctuary In Mayfair
Leading beauty pioneer, Sherrille Riley, has launched her first concept store, Beauty Edit Mayfair. The clean beauty store is dedicated to shaking up the beauty industry with a commitment to sustainability, transparency, and conscious beauty practices. Prioritising wellbeing and the planet in equal measure Beauty Edit Mayfair showcases green beauty brands with a mindful approach from formulation to manufacturing and every step in between. You’ll find H&H favourites Dreem Distillery, ilapothcary, Mauli and many more at the opulent marble-adorned clean beauty sanctuary, alongside Sherrille Riley’s award-winning collection of eyebrow products.
The New Haircare Range We’re Coveting
Owner of the acclaimed hair salon in Notting Hill, Gustav Fouche has launched a haircare range, setting a new standard in the industry for silicone-free hair care. GF Fabulositybrings together efficacious and sustainability to guarantee the perfect finish. Transforming lacklustre strands into luscious locks, the range comprises a shampoo, conditioner and hair and scalp elixir, in five blends to suit differing hair types; Volumising, Energising, Balancing, Reviving and Moisturising. The underlying science of GF Fabulosity aims to stimulate nature’s osmosis mechanisms, facilitating the infusion of moisture into the cuticle and subsequently sealing it by maintaining a harmonious balance between protein and moisture levels. Made using natural botanical ingredients, the formulas are all silicone-free, sulphate-free and cruelty-free.
The New Teen Beauty Brand
Newly launched teen lead beauty brand, indu is pioneering its way onto the scene with an entirely new “colourless” category. Encompassing skincare and cosmetics with a holistic approach, indu’s formulas have been dermatologically tested to take into account hormone changes and support teen skin microbiome. The colourless range boasts hybrid skincare-make-up formulas that adapt seamlessly to all skin tones without blocking pores and clogging the skin. In a world where teenagers are firmly entrenched in the digital and tech era, indu’s skincare line incorporates a blue light protection complex. Positioning themselves as the perfect introduction into the world of beauty, indu is paving the way to healthy skin for the next generation of wellness lovers!
The New Beauty Tech Gadgets
BEAUTYPRO ventures into wellness tech with an innovative range of beauty devices. Coveted by beauty gurus, the Photon LED Mask combines advanced LED light therapy technology with a sleek and comfortable design, along with the LED Wand, Hydratest Skin Analysis Device and T Bar Vibrating Anti-Ageing Device, to give insane results from the comfort of your home. These portable, travel-friendly gadgets are your ticket to enhancing the efficiency of your skincare rituals and reaching your desired skin goals.
The New Running Club In Hyde Park
The Mandarin Oriental Hotel Hyde Park has joined forces with Movementum and Zen Running Club to launch Hyde Park Runners! With a combined passion for sustainability and creating extraordinary experiences, the brands have put their unique perspective into Hyde Park Runners to create a London-based running community which celebrates the power of movement. Open to all, Hyde Park Runners is not about fast times, mile splits or being a slave to your watch, and instead empowers, educates and illuminates the life-enriching value of movement to give you the boost to get out and run!
The Skincare For Menopausal Women
The body experiences changes and hormonal shifts when going through menopause, and one factor that is likely to be affected is your skin! The skincare routine that once worked wonders, may not be giving you the same results, so where do you turn to? Cue Made of More. On a mission to make the turbulent journey through menopause more seamless, Made Of More offers clinically effective, fast-acting skincare with a difference! Appraising the efficacity of CBG and Hemp Seed Oil on mature skin, Made of More has formulated their trademarked HC+ Complex that helps protect the skin’s barrier, hydrates and soothes inflamed skin, calms redness and balances sebum levels. Taking you from day to night, this new forward-thinking range is designed for midlife transformation with women at the helm.
As the festive season rapidly approaches, the anticipation in the air is palpable, and one tradition that has evolved significantly over the years is the advent calendar. While we fondly recall our childhood days when a simple chocolate-filled calendar was the highlight of December mornings, the concept of advent calendars has grown up right alongside us. Luxury advent calendars have surged in popularity, offering a delightful twist to the cherished tradition. These opulent calendars have become a symbol of the season’s spirit, capturing the essence of indulgence and celebration.
Today, they are a delightful blend of beauty products, gourmet treats, wellness goodies and even treats for your furry friends. They embody the spirit of self-pampering and joyful anticipation, reminding us that the festive season is not just for children but a time for adults to revel in the magic of the holidays as well.
Purple sweet potatoes offer a plethora of health benefits that align perfectly with the principles of the Blue Zones diet, a dietary approach inspired by the lifestyles of the world’s longest-lived and healthiest populations. These vibrant tubers are rich in anthocyanins, powerful antioxidants known for their anti-inflammatory properties and potential to reduce the risk of chronic diseases. They provide a steady source of complex carbohydrates, promoting sustained energy levels and stable blood sugar, a hallmark of the Blue Zones’ way of eating. Additionally, purple sweet potatoes are packed with fibre, aiding in digestive health and contributing to feelings of fullness, which can help control portion sizes – another key aspect of the Blue Zones diet.
Incorporating these nutrient-dense, colourful gems into your meals not only adds vibrancy to your plate but also supports longevity and overall well-being, in harmony with the dietary wisdom of the Blue Zones. From sweet to savoury, below are 6 flavourful purple sweet potato recipes to give a whirl if you fancy introducing this superfood into your diet.
Screw the old notion of “anti-ageing”… for us, 2023 is all about better ageing and working with nature to continue to look and feel our best selves. Rather than fight against the inevitable, we’re on a mission to share useful tools and well-rounded advice to embrace the evolution of our bodies and optimise each decade to the maximum! Below we’re going to take you through the key nutritional needs for women across all life stages; from teenage adolescents and marvellous midlife to menopause and older age.
TEENS
The nutritional requirements for girls and boys start to differ from the age of 11 years old. As adolescents go through puberty, which is the last stage of rapid growth, their bodies will change dramatically. A healthy balanced diet is key to supporting girls through this important growth phase.
Growth Spurt
Energy
Teenagers’ energy needs are greater than adults in order to support the body’s rapid growth. On average, girls aged 11 need around 2000 calories per day, and girls aged 18 need around 2500. The exact energy requirement varies from person to person and it’s important not to overeat, and do at least 60 minutes of moderate physical activity every day.
Vitamins and Minerals
Teenagers should ensure they are consuming the recommended 5 portions of fruit and vegetables per day, along with whole grain or high fibre carbohydrates, proteins including beans, pulses, fish and lean meat and low fat low sugar dairy to ensure they get all the vitamins and minerals they need.
Calcium and Iron
During this growth spurt, girls should pay particular attention to calcium aiming for 800 milligrams per day. Most girls start their period between the age of 10 – 15, the average is 12, at this point they should aim for 14.8 milligrams of iron per day.
Fibre
The recommended fibre intake for girls aged 11-16 is 25 grams per day, increasing to 30 grams per day from age 17.
20’s & 30’s
Strong Bones Bones stop growing in length by the age of 18, but they continue to increase in density until late 20s. From the age of 35 bone density begins to decline which could lead to osteoporosis at a later age. This is a condition that weakens bones, making them fragile and more likely to break and women are particularly at risk. Calcium, Vitamin D (for absorption) and weight training are essential for building and maintaining good bone density. The RNI (Reference Nutrient Intake) for calcium is 700 milligrams per day for adult women and men, increasing by 550 milligrams for women who are breastfeeding.
Sources of calcium include:
Dairy products – milk, yoghurt, cheese
Fish (with bones) – sardines, canned fish
Dark green leafy vegetables – broccoli, kale, seaweed
Beans and legumes – chickpeas, lentils, white beans
Soya products – tofu, edamame, soya milk
Nuts and seeds – almonds, hazelnuts, chia seeds, tahini
Vitamin D promotes calcium absorption, so it is essential for bone health. The RNI is 10 micrograms per day for all adults which is a very small amount that is stored in the body for when it is needed. The main source of vitamin D is from exposing skin to UV radiation in sunlight, the other source is from food. During winter months where sunlight is limited it may be a good idea to keep vitamin D topped up from food sources, but remember as the vitamin is stored in the body’s liver, too much can be toxic!
Dietary sources of vitamin D include:
Oily fish – tuna, salmon, mackerel or cod liver oil
Animal products – cheese, egg yolks, red meat, liver
Fortified foods – cereals, plant milks
Weight or resistance training is the final component to maintaining good bone health. It is found to not only maintain bone density, but may also stimulate new bone development.
Iron Woman Women need almost twice the amount of iron than men. The RNI for women is 14.8 milligrams per day and for men 8.7 milligrams per day. Iron is essential for carrying oxygen around the body as well as helping to keep the immune system healthy and the body to produce energy. As oxygen is distributed in the blood, women need a higher level of iron from the start of their menstruation life all the way until they reach menopause.
Keeping iron levels topped up will ensure women have better energy levels, have stronger immunity, improved muscle strength and concentration.
Main sources of Iron include:
Legumes – lentils, chickpeas, black beans, soy beans (and tofu)
Whole Grains – whole wheat, oats, bulgur, brown rice, quinoa, spelt
Animal products – red meat, liver, chicken, eggs
Seafood – oysters, crab, shrimp, tuna
40’s & 50’s
Menopause Another big life changing moment for women is the menopause, most women will start between the age of 45 – 55 with the average age in the UK at 51. As women reach this life stage, their ovaries begin to release fewer and fewer eggs until it comes to a stop. Active ovaries are responsible for releasing oestrogen and progesterone, therefore when women no longer menstruate, these hormones will also fall. These hormonal changes in the body can cause various symptoms, the most common being hot flushes and night sweats, however some women may also experience symptoms such as mood swings, vaginal dryness, lack of labido and headaches.
These symptoms last on average from 2 – 5 years and can have a dramatic effect on quality of life. Some women may choose Hormone Replacement Therapy (HRT) where they take either oestrogen only, or a combination with progesterone to rebalance their hormones in order to effectively alleviate symptoms.
In terms of natural remedies, there are products such as phytoestrogen supplements and Evening Primrose Oil however there is currently not enough research and evidence that these are effective treatments of menopausal symptoms.
The best natural way to reduce or ease the severity of menopausal symptoms is through a healthy, balanced diet and lifestyle, including limiting alcohol, not smoking, maintaining a healthy weight as well as exercise and physical activity.
Dietary tips to alleviate symptoms:
Eat a balanced diet of fruit and vegetables, starchy carbohydrates, high fibre, opt for heart healthy unsaturated fats and stay hydrated
Keep blood sugar stable – to help with mood swings and irritability women should avoid high sugar or processed foods which cause blood sugars to spike.
Avoid triggering hot flushes – limit stimulants such as caffeine, sugar, alcohol and spicy food
Chronic Diseases As women reach middle age they are more likely to have health issues such as cardiovascular disease, diabetes, high blood pressure and osteoporosis. To avoid chronic diseases women should keep to a healthy, balanced diet and lifestyle and maintain a normal weight.
Reduce salt or sodium intake to no more than 6g per day
Limit saturated fat, opting for heart healthy unsaturated fats such as avocado, nuts and olive oil
Have fibre rich foods to keep LDL cholesterol down
Avoid high sugar and processed foods
Maintain bone health with sufficient calcium, vitamin D
Regularly do physical activity including load-bearing exercises or weight training
60’s & BEYOND
The ageing process affects everyone differently, it is a natural part of life where we see the gradual decline of the body. But you’re only as young as you feel after all! From a nutritional perspective these are the main nutrients to pay particular attention to:
Protein Women probably don’t think about muscle for the latter years of life, but the reduction of muscle mass is one of the major causes of loss of strength, physical function and mobility in ageing. To maintain muscle mass, older women and men should aim for 0.75 – 1.5g of protein per kg of body weight per day.
Calcium 80 year olds have approximately half the bone mass compared to when they were at their peak. Older adults should aim for 700 milligrams of calcium per day, whilst those with osteoporosis aim for 1000 milligrams per day.
Vitamin D Vitamin D is essential for bone health and its main source is from sunlight. Perhaps one of the reasons why older adults like to retire in sunny and warmer climates! However, older adults may want to consider a supplement, aiming for 10 micrograms of Vitamin D per day.
Iron Post menopause brings women’s iron needs down to the same level as men, aiming for 8.7 milligrams of iron per day. Older adults may suffer from iron deficiency and therefore iron supplements may be necessary but must be taken under medical supervision.
Fibre High fibre foods keep the gut healthy and prevent constipation, which older adults may be more prone to. 30g per day of fibre is required however if any older adults may be suffering from poor appetite, they should moderate fibre intake to not fill up too quickly.
In summary, forming healthy balanced lifestyles early on in life is essential for achieving optimal health and supporting the body’s needs as it changes over the years. Let’s celebrate and love all female bodies, young and old!
