The Dietitian’s Guide to Improving your Energy Levels

In today’s climate, it can be extremely difficult to get all of the vitamins and nutrients that we need. One of the main ways in which our body gets all of the valuable nutrients it needs is by going outside and enjoying the sunlight. However, right now it is recommended that you stay indoors, which means a lot of us are not getting the valuable nutrients that our bodies require.

I’m sure many of you have been looking for ways to try and improve your energy levels, well look no further. Here is a dietitian’s guide to improving your energy levels.


Improve your eating

You may not know this, but one of the best sources of nutrients for your body is the food that you eat. You may notice that you have been eating poorly recently, which could be an explanation for your low energy. Fast foods don’t have all of the valuable nutrients required to fuel your body inside them, so you should consider making sure that your diet includes a lot of fruit and veg, as well as plenty of protein. It is also recommended that you eat oily fish and eggs.



If you find it hard to gain energy and you’re not in a position to change your diet, then you may need to look into supplements. There is a supplement available to combat pretty much any issue that you may be having. A lot of people that suffer from low energy take supplements such as vitamin D as well as one of the best probiotic supplement sources that are available on the market. As well as this a lot of people choose to take multi-vitamins that provide you with a long list of nutrients that your body needs.


Plenty of Sleep

One of the best ways to improve your energy levels is by ensuring that you get plenty of sleep. With our busy lives, it can be easy to forget to get at least eight hours of sleep but to ensure that our brain is operating to the highest possible level, you need to make sure you get plenty of sleep. Getting plenty of sleep will not only improve the way in which your body functions, but it will also mean that your brain is fully functioning. If your brain is well-rested, then this will make you feel as though you have more energy. You will also be able to complete cognitive tasks much easier.


Stay active

If you have spent a few days sitting around doing nothing, you may notice that your energy levels are low. This is because it is important to stay active in order to allow your body to release all of the necessary hormones that will keep you energized. When you do cardio exercises like running or swimming, your body releases a substantial amount of endorphins. This is why you will often hear runners talking about something known as a ‘runner’s high’.

The Most Common Health Issues Facing Women Today

Within the last few decades, we as a society have made a lot of progress in the way we treat people’s medical ailments. However, while we have progressed, a lot of new habits that we have picked up have led to the introduction of a lot of new medical issues. Some of these new medical issues that we face can be easily treated with medication and lifestyle changes, but there is still a long line of issues that we face every day. However, men and women do not always face the same issues.


There are a lot of common health issues that women are facing today that not a lot of people are aware of, here is a small selection of these issues.



Though obesity affects all ages and genders, obesity among women has increased immensely in the last few years. This has happened due to a change in lifestyles worldwide. People are simply moving less, yet eating much more fatty foods. Because of these factors, obesity has been on the rise quickly among women and is becoming a huge problem and strain on the country’s medical resources. It is also much harder for women to burn off weight and so many women feel unmotivated to try as a result of this.


Heart Disease

As a result of the increase in poor eating choices and lack of exercise, heart disease has also become a very big health issue among women.  Heart disease occurs when there is a blockage or narrowing of the coronary artery and prevents your blood from being able to pump around your body. This is what causes heart attacks and can often have devastating effects. However, one positive aspect of this disease is that it is slow acting. This means that you can catch it early, you can make some positive changes to your lifestyle.  If you are someone that is dealing with the early signs of heart disease, be sure to check out foodplusice. There you will find some new food cooking alternatives that can make your diet healthier.



Again, due to the busy lifestyles that we are all living, exhaustion, and fatigue are becoming a big health issue. Fatigue can be extremely disruptive to your daily routine as it may make you incapable of carrying out even the most basic of tasks, however, it can be treated through the use of medication and by changing up your routine.

These Inspiring Women are Changing the Face of Weightlifting

When most people think of the average weightlifter they will probably picture a macho steroid abusing, eastern European man; and yet, this idea could not be any further from the truth. Weightlifting is actually a sport without any borders or fixed gender, and actually creates a safe space for all. This passage will detail some of the women that are breaking this stereotype and forcing a space for women within the sport.


Erika Yamisaki

Let us start this passage off right with an Aussie Weightlifter. Erika Yamisaki is slowly building a reputation for herself throughout the sport as one of the most honest and reliable competitors. Despite spending the majority of her career in the amateurs which is yet to have answered the question of are sarms legal Erika has still decided to remain clean throughout her career and has become a role model for young women not only in Australia but throughout the world. This clean energy has come with its success, as she recently became the first and only Australian woman to clean and jerk double her body weight, lifting 106 kilograms! Erika herself is quite self-aware of her position in the sport and the influence she holds, as this interview highlights. “People were saying ‘oh, women shouldn’t do weightlifting, they’ll damage themselves’ — it’s all changed now,” she continued. “As the years have progressed, it’s a lot more socially acceptable for a female to have some sort of muscle and be strong and be confident.” This extract really goes to highlight that Erika understands her importance within the sport and how she understands that what she is doing is truly revolutionizing the sport.


Christine Girard

Christine Girard is a Canadian weightlifter that has rose to prominence over recent years. British readers may recognize the name from the London 2012 Olympics wherein the women’s weightlifting event she finished second. Some may not realize that this result was actually overturned in 2018 after it was found that her fellow competitors where actually doping. This meant that her silver medal for London turned into a gold medal and her fifth-place finish for Beijing 2008 turned into a bronze medal. Her home country simply could not let Christine be robbed of her moment, as the city of Ontario put on its own medal ceremony for Girard; as she became a double Olympic medallist overnight. With thousands of Canadians coming to the ceremony to celebrate Canadas first Olympic weightlifting champion. As Christine, herself is quoted as saying at the event “We can do this the right way and we can win the right way. That’s what my medals mean.” Truly encapsulating what it means to be an Olympian by staying honest to herself; and in the end she was truly victorious setting the golden standard for the sport.


Rusmeris Villar

Villar’s inclusion in this list is entirely based on her origins in the sport. She is a Columbian woman who goes against every stereotype I listed in the introduction of the passage. Her origins of being not only a woman but a South American, a continent that is hardly known for its prowess in weightlifting, really highlights the beauty of this sport. It does not matter where you come from as long as you stay true to yourself and be completely dedicated to its practices you can be a success. As I stated in the introduction weightlifting is a sport that knows no borders and knows no gender, it is a sport for the world. What Villar truly encapsulates is this genuine spirit and discipline, breaking stereotypes and changing weightlifting for the better.

7 Breast Cancer Risk Factors for Women

It is horribly unfortunate to state but breast cancer remains one of the biggest killers among adult woman. There are some risks that you can avoid to minimize your chances of developing breast cancer.

Drinking Alcohol

Studies have proven that the more a woman drinks the more her risk for breast cancer will increase. Everything can be enjoyed in moderation, but consistent consumption of alcohol will completely ruin your body and your immune system.

Smoking Cigarettes

Not only are cigarettes far too expensive, but research has actually proven that for every 15 cigarettes smoked there is a DNA change that causes a cell in your body to become cancerous. It has also been proven that those who smoke cigarettes and drink alcohol at the same time are at a far higher risk of developing cancer.

Unhealthy Diet

Foods that are high in fat or sugar will make you gain weight, this is an issue. As being overweight or obese has been linked to 13 separate types of cancer. So you should try to eat food high in both fiber and vitamins.

Taking Hormones

Some forms of hormones have been shown to increase the risk of developing breast cancer. These include the popular hormone of estragon, these hormones are usually taken during menopause. It has also been proven that birth control pills increase the risk of breast cancer.

Reproductive History

The time and duration of your pregnancy can have a major factor in your risk of developing breast cancer. If you have your first cancer after the age of thirty or if you do not have a full-term pregnancy your breast cancer risk will increase.

Family History

It is important that you ask your family members if your family has a history of breast cancer. As a woman, risk of developing breast cancer will increase if a sister, mother or grandmother has had breast cancer. So ask and if so scan.

Poor Workout Schedule

It has been shown that women who do not exercise have a higher risk of developing breast cancer. Though do not worry it has proven that this can be counteracted by even an hour of exercise a day.

After reading these risks I am certain you will be keen to try to make a difference this could be as big as a donation or simply make a difference with cancer bracelet. There are so many risks you can avoid so be smart and stay safe.

Excersise 101: A Beginners Guide to Your First Workout Routine

Regardless of age, it is important to stay fit and healthy and it is never too late to start working out and doing exercise regularly. The benefits of exercise are huge, as not only does it help you lose weight and in turn improve your overall health, but it can also help you recover from addictions, improve your mental health and mood and also increase your chances to live longer. If all of these things sound appealing to you and you’re interested in giving regular exercise a go, here are a few tips for when it comes to your first workout routine:


Remember to warm up and stretch – it is important to warm up and stretch before a workout as not only does it help reduce the risk of hurting or injuring yourself, but it also will improve your flexibility. Just remember to warm up before stretching as stretching cold muscles can lead to an injury itself. Warming up helps to prepare your body for any activity that you are planning to do as it raises your body temperature and increases blood flow to your muscles. Warming up will also reduce the muscle soreness that you feel after exercise.

Ask how to use equipment – there is a lot of equipment at the gym that needs to be used properly otherwise you can injure yourself. That is why it is important to ask a worker at the gym to show you how to use the machines rather than trying to figure it out yourself. Another benefit of asking how to use a piece of equipment is that you will learn how to use it to its fullest extent, ensuring that you get the best results out of your workout. There are also multiple ways to use a machine to work out different parts of your body, so it’s best to ask so you know all of these different methods.

Wash your face after – while you may know to do this anyway, sometimes it can be very easy to decide to skip washing your face after a workout, whether that’s due to laziness or just not realizing how important it is to do so. While working out and sweating is good for your skin, it is only beneficial if you wash it away and clean your face. If you are looking for some good products to wash your face, there are good options available at aesthetik-first-men, that you might want to check out.

Remember to cool down – just as important as warming up, you also need to cool down after a workout as it helps to reduce your heart and breathing rate and allows your body to slowly return to its normal state after your workout. Cooling down will help to prevent blood pooling in the lower extremities, which is something that can cause light-headedness and fainting and it also helps to reduce the likeliness of dealing with DOMS (Delayed Onset Muscle Soreness) in the days that follow your workout, something that can be a very painful experience.

The Menstrual Cycle: What’s Normal and What’s Not

A typical menstrual cycle lasts 28 days and the last seven tend to be when the lining of the uterus begins to break down and reset – this is normally when you will have your period. Periods tend to last around 5 days per cycle, with most in between 3-7 days. As your period is your cycle resetting itself, this is the reason women tend to bleed once a month. Any more could potentially indicate a problem within your cycle. Whilst shorter periods are generally nothing to be concerned about, if you’re bleeding considerably longer than 7 days, it may be worth getting in contact with your doctor to see if there is an issue with your cycle. Cramps are also normal, but if you find yourself in excruciating pain, don’t be afraid to seek help.

Keeping up the trend of having a wide variation between women, the average menstrual flow of each cycle is roughly around 35ml and the clinical definition of heavy menstrual bleeding is 80 ml. If you think you’re bleeding more or less than these two amounts, there probably isn’t any cause for concern. If you feel your flow is a lot heavier than it usually is or if you find yourself bleeding at irregular intervals in between when you would expect your period, clinically referred to as intermenstrual bleeding, it may be worth a trip to your doctor just to be sure there isn’t any underlying issues.


How Can I Keep it Under Control?

There are a lot of factors involved in the successful functioning of your periods. But if you have something planned, like a holiday or a celebration that you think will end up clashing with your period, the thought of dealing with cramps and having to constantly change your pads and tampons may seem like a bit of a nightmare, but there are actually several ways to make your period come faster.

After some online research, you are likely to come across ways to keep your cycle under control. One of the most popular methods is using birth control. There are tonnes of options available out there, from the pill, the injection or the implant to the copper coil. Each method has its own list of pros and cons. Unfortunately, as women tend to vary so drastically in terms of their reaction to each birth control method, the best way to find out which method is right for you is through trial and error.

Regardless, it’s important to remember that periods themselves are perfectly normal. Menstruation is a totally natural process, (grueling as it may be) and there is nothing shameful about it. So, the next time you’re in the store trying your best to hide your pads or your tampons from any passers-by, take a second to remember nearly half of the population has had to do the same at least once a month, so don’t be ashamed have them in full view. If anybody does have an issue with them, simply remind them that there is no shame in buying toilet roll, so why should menstrual products be any different?



4 Reasons Why Lifting Weights is Great for Women

Fitness and the gym have been dominated by men for centuries. But lately, things have changed for the better. Women are finally able to leave their mark and prove they are just as good, if not better than men when it comes to fitness and weightlifting. Below are a few reasons why Weightlifting is great for women.

Overall Fitness

Weightlifting is an excellent way to stay fit and build muscle. There are hundreds of different weightlifting exercises to target different areas of the body and build your muscles. Nothing feels better than getting a pump on and toning your muscles. There are some excellent groups out there, like Sunce Fit that can guide you on how to approach weightlifting in a positive, and safe way.

Making a statement

Weightlifting is an excellent display of raw strength and power. Powerlifting massive weights over you head to raucous applause is an exhilarating experience. Maybe you need to prove something to those around you or prove something to yourself.

Confidence boost.

Working out, aside from the physical benefits, is a great way to boost your confidence. In a world that is extremely harsh and judgemental of women, it can be difficult to find ways to keep your confidence up. Lifting massive weights is a perfect way to boost your self-esteem.

Mental Health

Physical health is not the only thing you need to keep an eye on. Your mental wellbeing is just as important. And physical exercise is a proven way to improve your mental well-being. And weightlifting is one of the most vigorous and rewarding forms of exercise going. So don’t be afraid to push your self and boost your mental and physical wellbeing.

3 Foods For Better Heart Health

Modern-day medicine and healthcare segments have evolved so much that even the diseases that were once considered incurable now have cures. However, nothing beats preventive care and a healthy diet when it comes to maintaining health. A healthy heart is a critical part of overall wellness. Maintaining the health of the heart is easy if you include the following food items in your diet-


  1. Antioxidants from berries 

All your favorite berries like strawberries, raspberries, and others that come in vibrant colors are powerful ingredients for good heart health. Polyphenols in these berries help eliminate the free radicals in the body. Fruits in the berries category are also known for their high fiber content, which in turn is good for the heart. Finally, vitamin C in these fruits can help fight infections and also lower stroke risks.


  1. Give in to your dark chocolate cravings

If you love chocolates, shift your focus to dark chocolates if you are keen on your heart health. These are other food items that contain antioxidants coming from the cacao beans or cocoa, which goes into the making of dark chocolate. While keeping your heart young, this food item also helps reduce the risks caused by bad cholesterol in the body. With its slightly bitter taste and low sugar levels complemented by flavanol content, dark chocolate is good for the heart.


  1. Nuts 

From walnuts to almonds, hazelnuts and more nuts contain dietary fiber, omega 3 fatty acids, and unsaturated fats, which are all the excellent fat essential for heart health. These are power-packed ingredients, and only small portions are needed to get the best results. Consuming a handful of some nuts assortment keeps heart diseases at bay.

Red wine, salmon, oatmeal, and a variety of other ingredients also play a minor role in improving heart health. Including a lot of fresh fruits and vegetables can enhance your overall health.


Natural Family Planning: Your Fertility Guide

Natural family planning is a method of both contraception and conception where a woman monitors and records different fertility signals during her menstrual cycle to work out when she is most likely to get pregnant. Over a three-month period you will record three separate fertility signals these being the length of your menstrual cycle, changes to your cervical secretions and daily readings of your body temperature.

If you we explore the statistics of natural family planning it has been proven that it can be up to 99% effective, but only when all steps are correctly followed. Meaning due to the contraceptive nature it can acceptable to all faiths and cultures. As the name would suggest this is a natural method, meaning there is no medication involved, so there is no physical or mental side effects to this method, apart from of course pregnancy.

The menstrual cycle is the length of time between the first day of your period, until the day before your next period starts. The length of your menstrual cycle will vary over time, so it is important to measure your menstrual cycle over a twelve-month period. During this cycle an egg will be released from one of your ovaries and travels down the fallopian tube, this is known as ovulation. Your fertility period in this menstrual cycle is likely to last for eight to nine days, by tracking this cycle you can more accurately tell when these eight to nine days of fertility will be.

Examining changes in your cervical secretions will involve you gently placing your middle finger into your vagina and pushing it up to around your middle knuckle. There should be a change in the amount and texture of your cervical secretions during the different times in your menstrual cycle. For the first few days after your period, you will likely find your vagina to be dryer than usual and you will not feel any secretions. As your body prepares for ovulation your hormone levels will rise, you will probably find that you start to produce secretions that is moist, sticky, white and creamy. Just before ovulation these secretions will get wetter and clearer, this will be you at your most fertile.

The daily readings of your body are important as there is a small rise in body temperature after ovulation. As classical forms of thermometers like ear or forehead will not be accurate enough for this method, measuring your body temperature will require the use of a digital thermometer, or perhaps more useful the use of a specialised thermometer for natural family planning. Before you leave your bed every morning you need to take your temperature and then record it, it is important this record is taken at a similar time every day and before any other morning activity is undertaking. When attempting to undertake this method it is important to look for three days in a row when your temperature is higher than all of the previous nine days, the increase in temperature is not noticeable to yourself and is usually around 0.2 degrees, after this it is highly likely you are no longer fertile.

It is important to remember that though this method explained can be effective, it is always important to search out a specialist for both instruction and training in natural family planning.