Despite the huge strides the wellness industry has made over the last decade, the significance of sleep on our health is still frequently downplayed. While we acknowledge its benefits a lot more than we did, it’s often overshadowed by our emphasis on diet and exercise, presuming them to be more impactful on our well-being. However, emerging research is underscoring the vital role of sleep in regulating inflammation, a key factor in maintaining overall health.

Here’s the deal: Apparently a bunch of us out there aren’t getting the quality sleep we need, with nearly half of Brits admitting to lousy sleep habits. And guess what? This lack of shut-eye doesn’t just leave us feeling groggy; it also cranks up the inflammation levels in our bodies.

And speaking of inflammation, when it sticks around for the long haul, it can cause all sorts of trouble, from persistent health grumbles to major disease and illness. Experts believe it to be the root cause of a lot of issues. But even though we know this, a whopping 72% of people aren’t doing much to tackle inflammation head-on, which just keeps the cycle of feeling blah going.

Here’s the kicker: chronic inflammation isn’t just about feeling tired or achy; it can mess with our overall health and happiness in sneaky ways. So, while the symptoms might seem all over the place and not connected, they’re actually linked by one common culprit: inflammation throwing our bodies off balance without us even realising it.

Here are some things to look out for if you think you might be suffering from chronic inflammation… 

Frequent Illnesses: Individuals experiencing chronic inflammation may find themselves falling ill more frequently than usual. This susceptibility to infections and illnesses reflects the compromised state of the immune system, which struggles to mount an effective defence against pathogens. 

Hormonal Imbalances: For women, chronic inflammation can disrupt hormonal balance, leading to irregular menstrual cycles, exacerbated premenstrual symptoms and fertility issues. These hormonal fluctuations, driven by inflammation, can significantly impact reproductive health and overall quality of life.

Skin Issues: Chronic inflammation often manifests visibly through skin issues such as acne, eczema or psoriasis. These inflammatory skin conditions, characterised by redness, irritation and breakouts, underscore the systemic nature of inflammation and its outward effects on physical appearance.

Digestive Disturbances: Inflammation in the gastrointestinal tract can manifest as digestive issues, including bloating, constipation or diarrhoea. These symptoms may be indicative of underlying inflammation affecting gut health, exacerbating discomfort and impacting nutrient absorption.

Mood Swings and Cognitive Decline: Chronic inflammation can also influence mental health, contributing to mood swings, irritability and cognitive decline. Brain fog, memory problems and difficulty concentrating may arise as inflammation disrupts neural pathways and neurotransmitter function.

While lifestyle choices and diet play significant roles in inflammation, the impact of sleep cannot be overstated. But before you start piling on those lie-ins, know that studies indicate that oversleeping, exceeding 10 hours per night, can actually exacerbate inflammation, disrupting the body’s delicate balance. Who’d have thought?

To combat inflammation effectively, it’s crucial to prioritise quality sleep. Dr. Miriam Ferrer emphasises the importance of maintaining a healthy sleep routine, alongside dietary adjustments and stress management strategies. Aligning with the body’s natural circadian rhythm, characterised by consistent sleep patterns, helps regulate inflammation levels and promotes overall well-being.

Supplements like turmeric and other lifestyle adjustments recommended by experts such as Aidan Goggins offer additional support in the fight against inflammation. From adding lots of spices to your diet, reducing stress and eliminating HPF (highly processed foods), these practical tips complement the overarching goal of promoting restorative sleep and reducing inflammation burden.

By recognising the profound impact of sleep on inflammation and adopting proactive measures to enhance sleep quality, individuals can take significant strides towards better health outcomes.

READ MORE: From Nap Hygiene To Circadian Rhythms: The Sleep Tips You Need To Know

Spring is so close I can smell it – quite literally – my kitchen is filled with potted daffodils and hyacinths all of which have started to bloom at long last.  This month, my wellness must-haves include some of the people I have at hand to help me feel my absolute best, as well as three hero products that have helped heal my eczema. And because I always treat myself to a new pair of kicks come Spring I have also shared with you my faves that are in the shops right now.

My Little Black Book of Experts

NO-TOX ANTIAGING FACIAL

Beata Aleksandrowicz

Beata Aleksandrowicz should have her hands insured. She has a unique touch when it comes to facial massage and healing that I have never experienced before. Her treatments are as healing as they are effective – expect to come out looking ten years younger – she refers to this as her inner botox method. But with a waitlist over 6 months long, Beata has found a way to bring her unique Face Therapy concept to a wider global audience with a series of online Masterclasses. The series includes eight individual classes (£35 each) which encompass lymphatic drainage, massage secrets to smooth “time-lines” as she refers to them and techniques to lift, open, relax and firm muscles to reveal younger-looking skin.

ONLINE YOGA QUEEN

Annie Clarke

After returning to work full-time following the birth of her first son, Annie Clarke has relaunched her online yoga studio, The Practice – which focuses on a holistic approach to wellness. I’ve known Annie for years – and can vouch for what a wonderful person and yoga teacher she is – I just know that this relaunch is going to be brilliant and perfect for anyone trying to incorporate yoga into their lifestyle. 

HORMONE EXPERTS

Hertility

If you want to find out what’s going on under the hood of your hormones, then look no further than to Hertility – a brand that is focused on getting to the bottom of what is going on with your hormones. Their at-home hormone and fertility test has provided answers for many women who had questions about conceiving, general hormone health and menopause. Founder and CEO, Dr Helen O’Neil says “We have spent years researching reproductive health and hormones to create a clinically validated diagnostic solution powered by a unique set of algorithms to provide answers for every person, no matter what stage they’re at.”

Quote of the month

“If it wasn’t hard, everyone would do it. It’s the hard that makes it great.”

– Tom Hanks

SPRING SNEAKERS

3 Things That Have HUGELY Helped my Eye Eczema

About two and half months ago I suddenly developed eczema around one of my eyes, after another month it had spread to both eyes. Although I have never had any facial eczema, I wasn’t entirely surprised to see it – mainly because I had just been through an intense and very stressful period of life. The doctors prescribed steroids, which worked a dream, until I stopped using them. You can only use steroids for a very short period of time or it can have lasting damaging effects. So, I started down the road of finding holistic solutions. Of course I needed to get on top of the stress – which I am doing slowly but surely. But I also needed to address the eye eczema topically as well. I can happily report that after about 2 weeks of consistent use of the below my eczema is showing signs of abating (thank god). Here’s what I am using:

Forest Spa Finland Nordic Adaptogen Serum

Experts in Nordic Skin Wellness, Forest Spa only have a few products but they are mighty. Their serum is pretty incredible, and when I told their Founder, Daniel, about the amazing success I had with it he wasn’t surprised “The serum has 2 particular adaptogens – Cloudberry extract and Sea Buckthorn oil, which are amazing skin healers and anti inflammatories. The Birch Sap base helps moisture barrier building to support the repair process.”

Current Body LED Mask

I’m not normally a huge fan of facial tools but this one has absolutely changed the game for me – my face benefits hugely from just a few sessions. I find that the LED helps make spots or blemishes heal faster, improves my overall tone and calms any inflammation – including my eczema. I could not love it more!

Wildsmith Skin Super Hydrating Overnight Mask

I was testing this out for our awards and am so happy to have stumbled across it – the product soothes irritation, improves moisture and protects against oxidative stress – and this is absolutely evident in my skin. I love it so much that I use it morning and night as my skin just drinks it up. Its anti-redness complex contains ginger, turmeric and probiotics and these have had a great impact on my eczema.

March is here!! Hello Spring and see’ya later Winter! Spring is such a glorious time of year and when it comes to physical and mental wellness, it provides a boost on all fronts which is much-needed after enduring a long, cold season. As the days stretch longer I’m looking forward to taking my workouts al fresco, adding a dose of spring to my recipe repertoire and looking ahead to summer holiday plans!

Lululemon Groove Pants

I’m still obsessed with my Lulu Aligns but a newcomer into my workout wardrobe is the Groove Pant. They’ve got a little flare with all the same buttery softness of the aligns and they’re not only perfect for workouts but they transition incredibly well into a casual weekend outfit where you want to prioritise comfort and still look kinda cute. I pair them with black converse, an oversized crew neck and a cosy coat for a simple winter weekend look. I do workout in them also, I promise!

Daylesford’s Soups launch in M&S

Two of my favourite food brands have collided and I couldn’t be more thrilled! Daylesford have just announced their delicious soups and broths will be available in selected M&S foodhalls and I hope it’s the start of a bigger partnership. Daylesford’s soups are fantastic if you need a quick and nourishing meal, whislt their broths serve as a great base for recipes like risotto. I love their Butternut, Honey & Sage Soup for an easy WFH lunch (alongside some toasted sourdough) and their Chicken Bone Broth with Ginger & Greens for those days when you’ve been struck down by a cold. 

A 15-min dinner that packs some pea-power

I bloody love peas. They may be a basic little veg but honestly, I can’t stop eating them. If there’s a shortage of peas in the UK, it’s because I’m buying them all! I want to find new ways to consume them and Green Kitchen Stories have the perfect recipe for solo dining evenings when the hubs is working late. Pasta. Check. Peas. Check. Goodness. Check, check! Give this Greenest One-Pot Pasta a whirl… with the addition of Cavolo Nero, Broccoli, Basil and Mint, I think this recipe is a true celebration of all things green! 

Post-work tread sessions

Our Echelon Stride Tread is getting a whole lotta love and I’m super happy about it! I’m a bit controversial in that I prefer fitting in my exercise AFTER my working day is done (I’m so not a morning person) and the tread has been a great addition to our home. I love everything from a good power incline walk whilst watching a youtube vid or listening to one of my favourite podcasts. For when I want to run, a set of sprint intervals with a high-energy playlist is just what I need to finish my day with a bang. I’m sure it’ll get a little less use in the summer as I take my workouts outdoors but it’s been a god-send over the colder months of the year. 

Day Experience at Thyme’s Meadow Spa

There are many wonderful spa hotels in the UK (we’re really spoilt for choice!) but I have a soft spot for one that sometimes flies under the radar. Thyme’s Meadow Spa may not be the biggest, wide-ranging facility compared to others, but it’s got a peacefulness that I’m really drawn to. Set in the grounds of Thyme (a true gem of The Cotswolds), Meadow Spa is inspired by it’s nature-filled surroundings and partners with Aurelia London (a H&H fave) for it’s skin treatments. I have a Mr & Mrs Smith voucher to use from Christmas and I might earmark a stay combined with one of their heavenly day spa experiences this summer. I fancy the Bertioli Experience which consists of a Nurture, Breathe and Restore treatment (with Bertioli products of course!) followed by lunch in the Orchid House and use of their outdoor pool. Hello Summer sunbathing! Bertioli is Thyme’s own brand and their signature scent “Water Medow” is to die for. I’ve currently got their hand wash and hand lotion sat proudly next to my sink and I can’t think of anything more delightful than a whole body treatment with this scent.  

Skin+Me Brighten + Boost Regulating Vitamin C Serum

I’ve spoken previously about my love for Skin+Me (in case you don’t know, they provide prescription-grade personalised skin topicals from dermatologists, cutting out the expensive middle man) and they’ve recently launched their Brighten + Boost Regulating Vitamin C Serum which is very exciting. I’ve tried vitamin C before and my sensitive skin didn’t get on well but with 12 months of Skin+Me under my belt, my rosacea is well under control and I feel ready to try again. The benefits of vitamin C for the skin are plentiful so I’m thrilled a brand I trust has release a serum that will work with my skin.

Navigating the world of prenatal supplements can feel like navigating through a labyrinth, especially during conception and early pregnancy—a time already fraught with nerves and uncertainty. Amidst this whirlwind, the debate on folic acid or folate emerges, casting doubt on which form of this essential B vitamin is optimal for expecting mothers and their healthcare providers. As discussions intensify, factors like the MTHFR gene mutation and absorption concerns only add layers of complexity to the decision-making process. In this article, we’ve consulted with nutritional and fertility experts to lend their expertise and insights, delving into the differences between folic acid and folate, exploring their distinctiveness, their impact on pregnancy, and the evidence underpinning their effectiveness.

Understanding Folic Acid and Folate:

According to fertility expert Zita West, “There can be confusion around the difference between folic acid and folate as they are often used interchangeably.” She highlights the distinction between folate, the naturally occurring form of vitamin B9 found in various foods, and folic acid, its synthetic counterpart. Folic acid and folate are often used interchangeably, but they are not identical. Folate refers to the naturally occurring form of vitamin B9 found in foods such as leafy greens, legumes, and citrus fruits. On the other hand, folic acid is the synthetic form of this vitamin used in dietary supplements and fortified foods. While both forms serve the same biological function, their metabolic pathways differ, influencing how they are absorbed and utilised by the body. 

The MTHFR Gene Mutation:

A significant aspect of the folic acid vs. folate debate revolves around the MTHFR gene mutation. The MTHFR gene encodes an enzyme crucial for folate metabolism. Certain mutations in this gene, particularly the C677T and A1298C variants, are associated with reduced enzyme activity, potentially affecting the body’s ability to convert folic acid into its active form, methylfolate. This has led to speculation that individuals with MTHFR mutations may benefit more from supplementation with methylfolate rather than folic acid. 

West says “It is estimated that 40-60% of the population have a mutation in their gene which lowers the amount of MTHFR, meaning they have a reduced capacity to transform folic acid into the active form. These individuals may struggle to raise their folate levels to the recommended levels using a standard folic acid supplement. As it is not possible for everyone to test for this mutation, we chose to use a superior, active form of folate in our supplements, Quatrefolic. Quatrefolic is the active form of folate, readily available for transport and use in the human body and tissues. Quatrefolic doesn’t require conversation by the enzyme MTHFR and therefore, can effectively raise folate levels in all individuals.”

Absorption Concerns:

Another point of contention is the absorption of folic acid versus folate. Some argue that synthetic folic acid is less efficiently absorbed compared to naturally occurring folate, particularly in individuals with certain genetic variations or conditions affecting absorption. 

Megan Hallett specialises in women’s hormone health and nutrition, from endocrine and reproductive conditions such as PCOS, PMDD, endometriosis, hypothalamic amenorrhea, perimenopause and menopause and fertility/pregnancy. She explains “When working with preconception clients, my first step is to carefully assess their supplement routines. I prioritise swapping out folic acid, whether it’s standalone or included in a prenatal supplement, with methylated folates like methylfolate or 5-methyltetrahydrofolate. This practice isn’t exclusive to preconception; I implement it with all my clients, recognising that the benefits of folate extend beyond pregnancy alone. Adequate folate levels are crucial for energy, hormone metabolism, cardiovascular health, and DNA synthesis. When I make this adjustment to someone’s supplement regimen, I emphasise that while folic acid and methylated folate are essentially the same, the latter is significantly preferred due to its high bioavailability and pre-existing biological activity.”

However, the extent of this difference and its clinical significance remain areas of ongoing research and debate.

Evidence and Recommendations:

Despite the ongoing discourse regarding the superiority of folate vs folic acid, it is essential to acknowledge the substantial body of evidence supporting the effectiveness of folic acid in preventing neural tube defects and promoting overall maternal and fetal health. For over three decades, public health initiatives have successfully implemented folic acid supplementation programs, leading to significant reductions in NTDs worldwide. The efficacy of folic acid in this regard is well-established and supported by numerous clinical trials and observational studies.

When it comes to prenatal nutrition, the debate between folic acid and folate persists, fueled by concerns over genetic factors like the MTHFR gene mutation and absorption differences. While these considerations warrant attention and further research, it is crucial not to discount the extensive evidence supporting the efficacy of folic acid. Ultimately, individualised healthcare approaches may be necessary to address the needs of pregnant women, taking into account genetic factors, dietary patterns, and clinical recommendations.

DISCLAIMER: Features published by Hip & Healthy are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.

Women’s health and nutrition coach, Meghan Hallet, breaks down the so often undiagnosed condition that is Endometriosis along with the symptoms, route for diagnosis and treatment options.

March is Endometriosis Awareness Month, which is just fantastic. The awareness around this debilitating condition continues to grow and grow, however, it is essential to keep on spreading awareness, as the more we understand the condition, the closer we get to decreasing the time in which one receives a diagnosis, treatment and continued compassion. 

So, what is endometriosis?
Endometriosis occurs when endometrial-like cells appear outside of the uterine cavity, be it on the ovaries, fallopian tubes, peritoneum, bowel or bladder. Every month, similarly to the pattern of your monthly cycle, endometriosis becomes inflamed. Over time lesions can form and stick to certain areas resulting in reproductive issues, bowel or bladder problems. Symptoms include fatigue, painful sex, painful bowel movements or urinary issues, heavy bleeding and pelvic pain. Endometriosis affects a whopping 1 in 10 women of reproductive age in the United Kingdom. 

Endometriosis shouldn’t be treated lightly and is so much more than a painful period. What’s more, many experience symptoms all cycle round, with links to gastrointestinal issue such as SIBO, histamine intolerance and chronic fatigue. The most frustrating part is that many still view it as simply a painful period, with 43% of patients making around 5 trips to A&E before receiving a diagnosis, taking an average of around 7.5 years from initial symptoms to diagnosis. 

Nutrition and Supplements
The conventional treatment is surgery to remove the endometriosis. It is essential that leading up to that point and from then on, those with the endo put a huge amount of emphasis on nutrition, smart supplementation and lifestyle practices, as it can be a highly effective way of supporting the condition. What’s more, once you’ve had surgery, patients will still need to actively work to ensure that they are focusing on supporting an anti-inflammatory environment and a well-functioning immune system. Whilst in an ideal world, surgery would be a cure-all, for some, it just isn’t the case and the endometriosis can still be present even afterwards.

Here are the basics of endometriosis management, however, it is so important to remember that everybody is different. The way we support endometriosis is hyper-individualised, so I highly recommend working with a professional who can create a plan and approach that is personal to you. If you are concerned about your symptoms, speak with your GP. 

Oestrogen Metabolism 
Supporting oestrogen detoxification and excretion is something everybody should be doing to support hormone health, but especially those with endometriosis. We want to be effectively bio-transforming toxins and hormones and sending them out the body in the healthiest way possible. 

This happens in three phases; phase one (biotransformation of the toxin/ hormone in the liver), phase two (conjugation of the toxin/ hormone in the liver) and phase three (excretion through urine or stools). Ensuring that this pathway is working optimally is key to preventing any potent, unfavourable oestrogen metabolites from recirculating back into the bloodstream and causing further problems. It is these oestrogen metabolites that can be a big driver of endometriosis and important to remember that even if overall oestrogen is low, still need to ensure it leaves the body in a healthy way. Here’s how to support oestrogen detoxification in the liver. 

• B Complex (with methylated folate) as we require B vitamins for phase one liver detoxification as well as supporting cellular energy production. NutriAdvanced and Throne are great options. 
• Amino Acids. Think quality protein or a collagen supplement. However, some find cutting down on red meat effective. 
• Cruciferous veg and dark leafy greens. Most people can aim for 2 portions of cooked cruciferous veg daily. If you don’t react well to them, speak with a professional. 
• Sulphur-rich foods, choline, glycine
• NAC
• Vitamin C and vitamin E, supporting antioxidant status. 
• Tea: Dandelion, green tea, artichoke and burdock. 
• Berries, lemon, avocado, asparagus and beetroot.
• Keep on top of hydration throughout the day.
• Limit alcohol + processed foods.
• Consider functional testing such as DUTCH testing to give more of an insight into the way your body is processing hormones and toxins.

Supporting the gut is another piece of the oestrogen metabolism puzzle, as ultimately we want those hormone metabolites to leave the body. Lowering beta-glucuronidase activity (an enzyme that can send harmful metabolites back into the bloodstream) and supporting excretion of hormone metabolites and toxins is important to focus on every day. 

It isn’t uncommon to be experiencing gut issues with endometriosis, whether it’s a physical issue of endo tissue present on the bowels or dysbiosis. A stool test/ GI map can help you understand exactly what is going on in your gut and if it’s driving inflammation. You can then directly tackle the issue head-on rather than guessing. It can be expensive, however, so if it is not an option, work with a professional who understands your symptoms.

• Slowly work on increasing fibre intake. If we add too much in one go, it could exacerbate painful bowel movements. Take it meal by meal. 
• Consider a probiotic but work with a professional depending on symptoms. 
• Support gut integrity with collagen, vitamin C, zinc, vitamin A. We want that gut lining to be lovely and strong. 
• Support healthy stomach acid so that you can break down the key compounds in cruciferous vegetables, prevent bacterial overgrowth and optimise digestion. For this, we need optimal levels of vitamin B6 + zinc.

Immune Support 
Supporting the immune system is another essential pillar of managing endometriosis. Endometrial-like (remember, it is not the same) cells migrate outside of the uterus. Something is going on with the immune system if it hasn’t eliminated those cells, plus the body is usually in a high state of inflammation. We want to focus on those inflammatory pathways, supporting overall immune function and incorporating anti-inflammatory staples.

• Vitamin C, zinc, copper and selenium are all key nutrients for immune function. You may want to consider an Immune support supplement that incorporates all these nutrients or increase intake via food. 
• It’s a really good idea to get your Vitamin D levels checked, easily done via the GP or companies such as Medichecks. Supplement accordingly. 
• Omega 3 supplementation (EPA dominant, around 1-1.4g) or opting for three portions of oily fish a week. Omega 3 prioritises that anti-inflammatory pathway and supports the body’s pain response.
• Limit omega 6 (seed oils, processed foods, fried foods)
• Incorporate anti-inflammatory staples daily, such as ginger, turmeric, cinnamon, colourful fruits and veggies. 
• Prioritise rest, relaxation and self-care.
• Limit refined sugars and refined carbohydrates.

Natural Pain Management 
Although it is key to implement the long-term changes that support the root cause of the problem, there are a number of tools and practices that can support and relieve pain in the moment.

• A heating pad, tens machine or BeYou Monthly Patches
• Omega 3, as already discussed. 
• Turmeric, ginger, quercetin + bromelain (especially if histamine is an issue).
• Chamomile, passionflower and lemon balm tea.
• CBD oil + CBD balm.
• Magnesium supplement and/or magnesium balm.
• Breathwork sessions and mindfulness. 
• Physical therapy and acupuncture.
• Epsom salt baths.
• Psychological support, such as speaking with a therapist well-versed in the field. One survey of endometriosis suffers revealed 90% would like access to psychological support as part of treatment. You’re not alone if this sounds like something you require. 

This content provided is not intended to treat, diagnose, cure or prevent any disease, and is for educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.

words by Meghan Hallet
Instagram: @meganhallett

READ MORE: Your Period Questions Answered By The Experts…