Hello! Hope you’re having a good start to your week. I’ll be honest, I’m really matleavemaxxing over here. I’ve been to baby cinema (a revelation, I’m obsessed) and the Natural History Museum. Babygirl even had her first journey on the tube, which felt like a big moment in her life.
Whilst I was finding new baby-friendly hobbies, the team were launching Farron Clark’s new outerwear collection at TALA. They smashed it with the campaign, and I’m so glad everyone loved it (I did my first LinkedIn scroll of mat leave to look through all the posts about it, allow me.)
Anyway, this week is episode 4 of the Future Self Series we’re running throughout my mat leave, and we had the amazing Dr Faye Bate in the office for an episode all about women’s health. By women’s health, I don’t just mean periods or hormones (although she did cover that in depth), Faye went into it all- bones, sleep, brain health. The brief was everything we need to know now that our future selves will thank us for, and she really smashed it.
I really wanted this episode to be for anyone who’s got BIG plans but is slightly relying on their body to just keep up (which I think a lot of us feel). Dr Faye DELIVERED. There’s so much in this episode that I wish we’d been taught earlier, but this really sums up why I wanted her on the series:
“As an ambitious woman, it should not be a trade-off between giving up on your dreams or sending yourself into an early grave.”
Of course, I couldn’t let Faye cover this much without asking for the research to go with it. So if anything in her episode made you think “how did I not know this already?” (quite a lot of it for me), I’ve rounded up the research she mentioned below for a bit of further reading.
SLEEP
Exercise and sleep: Research shows that regular movement can improve sleep, with the benefits building the longer you keep it up. Probably less exciting than a new sleep supplement, but considerably more useful.
Kiwis before bed: Small studies suggest that two kiwis before bed could help with sleep quality. Faye did say the evidence is still limited, but I certainly wasn’t expecting a fruit recommendation in this part of the episode.
Alcohol and sleep quality: Research looked at the difference between falling asleep faster and actually sleeping well, and unfortunately, just because you might nod off quicker after a glass of wine, you’re just not getting the same sleep quality.
BONES
Muscle mass and bone density: Studies link more muscle mass with stronger bones, and low muscle mass with a greater likelihood of osteoporosis. A good reason to think about strength beyond what it does for how we look.
HORMONES
Iron and thyroid function: Research links iron deficiency with lower thyroid hormone levels.
Gut health and oestrogen: There’s emerging research into the estrobolome (the gut bacteria involved in processing oestrogen) and its possible role in conditions associated with hormonal changes.
BRAIN HEALTH
Omega-3 and brain health: Research involving over 100,000 participants links dietary omega-3 intake with a lower risk of dementia or cognitive decline.
Puzzles, games and brain health: A study of adults over 70 links activities like crosswords, cards and chess with a lower risk of dementia (some encouragement for anyone like me who takes their daily crossword very seriously).
Hearing and dementia: Research links hearing loss with a higher risk of dementia, and hearing aid use with a lower risk.
Connection and mental health: Studies link loneliness, social isolation and depression with a higher risk of early death. This is where Faye’s point about making room for people and things you love really comes in.
Faye has gone with a different approach for her episode homework this week and created us a quiz!!! Think of a teen magazine style quiz that you’d go through and see your result at the end!
Let us know what result you get at the end; we’re so curious!
Also, if you haven’t watched the full episode yet, I’ve dropped it below.
Firstly, I do not meal prep every week, so I might not be the person to answer this question. There’s a reason I’m a co-owner of a ready meals company because I have only very recently entered my cooking mama era.
From my post-partum food prep, I think my best advice is to make a bit of an event of it!! Put your favourite music on, get yourself a nice drink, call a friend while you’re chopping. If you’re going to spend a couple of hours in the kitchen, you might as well make it enjoyable.
I’d start by making fewer different meals. Pick two dinners you’re happy to eat a few times and make extra portions, then keep breakfast and lunch really simple. You don’t need a different menu every day (you are feeding yourself, not running a Pret).
And take breaks!! Get something in the oven, sit down, have your drink, then do the next bit. You can also split the prep across two days so the shopping, chopping, cooking and washing up aren’t all happening in one mammoth session. Basically, give yourself permission to make the whole thing a bit less intense. It’s supposed to make your life easier!!
There is no way I could do a future self series and not have the queen of visualisation come back to give us her methods and advice on how to achieve our best selves.
I hope you have a wonderful week & I’ll see you very soon,
