Green tea is full of anti-oxidants, low in caffeine and reputed to have a huge number of health benefits. It's not surprising that many people drink it purely for wellness reasons, but it can be delicious.
Here are the top reasons it might not be tasting good for you, and what you can do about it...
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Here are the top reasons it might not be tasting good for you, and what you can do about it...
1. You're using boiling water
Boiling water will make green tea taste bitter because certain components of the tea are pulled out by high temperature water. The tannins, anti-oxidants (also known as polyphenols), and caffeine in green tea have a really bitter flavour. They are extracted really quickly if boiling water is used. In comparison, green tea has some delicious compounds, like amino acids, that can give the tea sweetness, but they will be dominated by the polyphenols and caffeine which are bitter.
You should use 70-90 degree water in order to make a delicious cup of green tea. Let the lid of your kettle sit open for 10 min before you pour it on your tea. Or buy a temperature controlled kettle! Using cooler water will make the tea sweeter and more delicious.
2. You're using a paper tea bag
Paper tea bags can only be filled with dust or CTC (cut, tear, curl) tea - these grades of tea are tiny and have a huge surface area. A high surface area means that it will release more of those bitter tannins, caffeine and polyphenols - often making it hard to drink. It will also lose it's complexity in flavour as it is exposed to the air and will many of it's layers.
Use whole leaf tea instead - it has a lower surface area and will be less bitter and far more drinkable.
3. You brew for more than 2-3 minutes
Green tea shouldn't be brewed for a long time - we only recommend brewing for 2-3 minutes. This will keep it light and delicate, not bitter and overly grassy.
So take your tea bag out, or pour off all the water if you're using loose leaf tea and a tea pot.
Green tea shouldn't be disgusting to drink - so from now on, you can enjoy it's flavour and it's health benefits too! We'd highly recommend our Take A Pause green tea, which has a blend of tea and herbs which can support stress, brain fog, hot flushes and uterine wellness.
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Despite being called 'morning sickness', it can affect you at any time of the day or night, and you may feel sick all day long.
Morning or pregnancy sickness is unpleasant, and can significantly affect your day-to-day life. It usually clears up by weeks 16 to 20 of your pregnancy and does not put your baby at any increased risk.
There is a chance of developing a severe form of pregnancy sickness called hyperemesis gravidarum. This can be serious, and there's a chance you may not get enough fluids in your body (dehydration) or not get enough nutrients from your diet (malnourishment). You may need specialist treatment, sometimes in hospital.
It is not known what causes morning/pregnancy sickness, but you may be more at risk of it if:
- You are having twins (or a multiple birth)
- You experienced severe sickness and vomiting during a previous pregnancy
- You tend to get motion sickness (for example, car sick)
- You have a history of migraine headaches
- Pregnancy/morning sickness runs in the family
- It is your first pregnancy
- You are experiencing stress
Unfortunately, there is no magic cure for morning sickness. But there are some things that may help:
Try eating little and often – eating 6 small meals a day instead of 3 big meals. So that you do not overwhelm you stomach whilst it is feeling delicate.
Rest – pregnancy sickness may feel worse when you’re tired, so try to rest if you’re not feeling well.
Avoid foods high in sugar or saturated fats – this includes sweets, chocolate and red meat. As these foods will be more difficult to digest, and may heighten feelings of nausea.
Eat plain carbohydrates – things like bread, rice, potatoes and pasta can be easier on your tummy when nauseous.
Eat a small snack as soon as you get up in the morning – something like dry toast, crackers or a plain biscuit to line your stomach before you begin your day.
Have foods or drinks that have ginger in them – there is evidence that things like ginger biscuits, crystallised ginger or our Morning Rescue Tea can help you feel a little less queasy because of its anti-inflammatory properties.
The ingredients in Morning Rescue have all been used for millennia to support happy tummies. It is believed that their benefits link to the gingerols in the ginger, and citrals in the lemon-y ingredients that are both anti-inflammatory.
If your symptoms persist or worsen see your GP or midwife. Getting help early can help you avoid dehydration and weight loss.
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Your mind may be a busy place as you consider all of the practical ways you’d like to get ready for baby’s arrival. You may also be preparing for birth itself and imagining what that all-important day will look like. You may be sifting through heaps of advice (welcomed and not so much) and information around everything you’ve got in store, as well as dealing with your own unhelpful, anxious thoughts about all of it.
It can be a lot and it can be really easy to get lost in all of that. To get stuck in your own head and caught up in all of the noise within and around you. And as someone who has navigated 3 pregnancies, I’m not here to deny or downplay any of it - I can indeed confirm that there can be a lot going on in our minds during pregnancy. And understandably so – pregnancy is the start of one of the biggest transitions of our lives. Pregnancy is the beginning of our journey to parenthood.
As someone who has a tendency to get lost in her own noisy mind and as someone who supports people as they navigate the ups and downs of pregnancy, I want to give you a super simple way of turning down the noise and getting out of your own head for a few minutes every day.
It might sound super simple, but the benefits of this practice are potentially huge. The practice is this: enjoying a mindful cup of tea at least once a day.
Oftentimes we make ourselves a cup of tea and sit scrolling on our phones or set a freshly brewed cup down somewhere that we can come back to whilst we get on with other things. We aren’t really present in our experience of drinking that cup of tea. We’re still very much preoccupied with other things. And there is no break or recovery from everything going on inside and around us.
This practice offers a way of parking it all for a few minutes. A way of creating some space so that you can just be. It’s a way of getting out of your own head, checking in with yourself and grounding into the moment. A way of turning down the volume on all of the noise. And here’s how it goes:
Pour yourself a cup of tea (my fav at the moment is HotTea Mama Get Up and Glow - I’m a big tea drinker and this offers a caffeine-free alternative which not only provides a much needed boost but also tastes amazing!).
Find somewhere comfy to sit before focusing your attention on the cup of tea – notice the colour and shape of the mug and perhaps how it feels in your hand.
Notice the smell of the tea as you lift the cup to your mouth and the taste of it as you take a sip.
Then, without moving your eyes away from the cup, allow your awareness to slowly expand as you take in more of the space around you. Become aware of the space you’re sitting in – perhaps the walls around you or even the space behind where you’re sitting. Then slowly bring your attention and focus back to the cup.
In doing so, notice the way:
- your breathing becomes slower and deeper
- your shoulders drop
- your body relaxes
- notice and enjoy the feeling
Spend a couple of moments in that feeling before asking yourself: what do I really need right now? You can jot down whatever comes up or just make a mental note of it. This practice works well in the mornings – it can be a very grounding way to start the day. Equally, it can provide a welcome break and powerful check in, mid-way through the day. Or both! Whatever works for you.
There are so many potential benefits to a practice like this. By turning down the noise in this way, you will be better able to tune into how you are really feeling about it all - pregnancy, birth and life beyond.
This practice is also a wonderful way of activating your parasympathetic nervous system, which will help you feel calm, relieve physical tension, lower your blood pressure and increase your capacity for dealing with stress.
Enjoying a mindful cuppa may not make your pre-birth to-do list any shorter, but it will increase your capacity for dealing with it. So go put the kettle on and give yourself permission to let it all go for a bit.
My name is Dr Tuesday, I’m a birth and postpartum coach and mum of 2 (with another on the way!). I help people cut through all of the pre-birth noise so that they can navigate the journey ahead with confidence, calmness and ease. Check out my website or come follow me on Instagram for more.
]]>Our guest blog has been written by Dr Katina Thomas, a Senior Cognitive Behavioural Psychotherapist, and Behavioural Couples therapist. Katina runs the CBT Health Clinic, providing treatment collaboratively with her colleagues in gynaecology, obstetrics, paediatrics, and health psychology.
A warm cup of tea has always been associated with a time to relax, be social, and nourish ourselves.
I especially enjoy a cup of Head Start in the morning while I am doing my ritual of checking work emails; it helps to get me focused and provides a calm start to the day. It's important to consider the small but meaningful things we can do to enhance our well-being; as women, there are constant demands on us and being able to navigate them is important.
Take a look at the benefits of white tea and think about how you can incorporate it into your day as a well-being ritual. Don’t forget to use your favourite mug!
Head Start is a blend of white tea, and rose. White tea originates from China, and possesses remarkable psychological benefits that are helpful in supporting our well-being.
Promotes Relaxation and Reduces Stress - we can all benefit from a relaxing ritual that provides respite from our busy lives and reduces our cortisol levels, the hormone that makes you ‘feel anxious’ when you're stressed. White tea is packed with natural antioxidants, like catechins and polyphenols, which research shows help to reduce cortisol levels and gently bring you back to a state of equilibrium again
Enhances Mental Clarity and Focus - gives a gentle boost to the system, which energises slowly. White tea elevates your senses gently, allowing you to experience greater concentration – it’s a great natural stimulant to help pick you up; I like to drink this mid-morning to give me a mental boost and get me through to lunchtime.
Elevates Mood and Combats Depression - the rich variety of antioxidants present in white tea has been shown to positively impact mood by reducing feelings of depression and anxiety. These antioxidants help modulate neurotransmitters, such as serotonin and dopamine, which are crucial in regulating mood. So, indulge in a cup of white tea while you journal or watch TV for some important me time.
Boosts Cognitive Function - White tea is known for its powerful antioxidants that have been linked to long-term cognitive benefits. Regular consumption of white tea can potentially enhance memory recall and prevent age-related cognitive decline. The combination of antioxidants and caffeine promotes improved blood flow to the brain, which helps to maintain cognitive sharpness and preserve cognitive function over time.
Enables Better Sleep - Inadequate sleep can significantly affect our mental well-being. White tea, with its unique composition containing L-theanine, promotes relaxation and helps regulate sleep cycles. By decreasing stress and anxiety, white tea can assist in more restful nights, allowing you to wake up refreshed and rejuvenated.
The benefits of drinking white tea are numerous. It can reduce stress, promote relaxation, enhance cognitive function, and uplift mood.
Take a moment to savour its psychological advantages, and embrace its potential to improve mental health.
Katina Thomas has worked in the NHS in the mental health field for over 25 years in various roles. Katina's current role is with the South London and Maudsley Foundation NHS Trust (SLaM).
Katina runs a successful private clinic, in person and online, drawing on her experience, using a holistic approach, and other evidence-based theories to tailor the treatment, to her patients individual needs.
Whilst it's impossible to guarantee a natural birth and labour, there are several things that you can do to prepare yourself and have the best possible chance of this. Here are our top 5 picks of how to naturally prepare to meet your baby.
Raspberry leaf has been used for millennia to support women at the end of their pregnancy. It contains an active compound called fragerine, which has been shown in studies to make pregnant uterus muscles contract. This is why it is believed to prepare uterine muscles to contract and make each contraction more effective once you're in the second stage of labour. Studies have shown that women who take it from 32 weeks pregnancy statistically have a shorter second stage of labour (where you are pushing). Whilst it's no guarantee, it's worth a shot, and our award-winning Final Push tea is the most delicious way to drink it!
If you don't like tea, it works great as a cold brew or mocktail with added ingredients! Check out our recipes for inspiration.
Dates can not only satisfy a sweet craving that you have, but they are also shown in research to slightly shorten the first stage of labour. So they're the perfect pairing with a cup of raspberry leaf tea. Research looked at having 6 dates a day - so do be wary if you have gestational diabetes, but otherwise, you can make them into a delicious snack with nut butter and dark chocolate.
It's important to prepare your mind and not just your body before you have your baby. Hypnobirthing may sound 'hippie' but it's actually a brilliant approach to birth, encompassing mindfulness techniques, positive affirmation, breathing and also thought processes to help you deal with any issues that may crop up along the road. One of our favourite hypnobirthing courses, is Birth Box by Pop That Mumma, and you can buy both raspberry leaf tea and this hypnobirthing package as a great way to prepare.
Perineal massage can reduce the risk of tearing or need for an episiotomy during birth. It simply means massaging your perineam - the area between your vulva and anus, using oil. My Expert Midwife have great step by step instructions to help you navigate the process, and you can start from 35 weeks of pregnancy.
You can help your baby get into the optimal position for birth in the movements that you do in the build up to labour. Gently bouncing on a yoga ball or kerb walking can help open your pelvis and encourage your baby's head to engage.
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Ingredients
125ml oat milk
Method
- Add oats, oat milk, banana, baking powder, eggs, and a drop of vanilla in to a tall jug
- Blend until the oats and banana have broken down and you have a thick pancake batter
- Heat a little oil in a frying pan, and when hot add approx 2 tbsp of batter
- Cook for 2 minutes or until the top looks dry
- Flip and cook for a further 2 minutes
- Serve with yoghurt and fruit, or your favourite toppings. Delicious with a cup of our Milk's Up Tea.
Benefits
Oats - beta-glucan is found in oats: Beta-glucan is a type of fibre that's thought to raise the levels of breastfeeding hormone prolactin. Higher prolactin levels can have a positive effect on breast milk
Milk's Up - contains fennel, nettle, fenugreek seeds, lemon verbena and aniseed . These are all herbs which have been used for millennia to support lactation, but they also taste delicious! Fennel and fenugreek have the strongest links to increasing milk supply in research.
None of the HotTea tea-m are currently breastfeeding, but we all love this take on hot chocolate in the afternoon as a delicious sweet pick me up!
Ingredients
1 Organic Milk's Up tea bag
2 tsps of good quality cocoa powder (we used Green & Blacks)
200 - 300ml oat milk
Method
Brew the Milk's Up tea bag in your favourite cup with 250ml of boiling water (use more water if you cup is large)
Put 2 teaspoons of cocoa powder in a small ramekin and mix in to a paste with a splash of oat milk
Heat the rest of the oat milk until hot, not boiling. Take off the heat and add the cocoa paste, and mix
Remove the Milk's Up tea bag from your mug, and top up with the hot cocoa oat mix
*add sugar or honey to taste if you like a sweeter drink
Benefits
Oats - beta-glucan is found in oats: Beta-glucan is a type of fibre that's thought to raise the levels of breastfeeding hormone prolactin. Higher prolactin levels can have a positive effect on breast milk
Milk's Up - contains fennel, nettle, fenugreek seeds, lemon verbena and aniseed . These are all herbs which have been used for millennia to support lactation, but they also taste delicious! Fennel and fenugreek have the strongest links to increasing milk supply in research.
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Hypnobirthing altered my whole view of childbirth.
Home sweet home
Whether this is your first baby or not, coming home for the first time with them in your arms is always a big deal! If it’s your first, you may be faced with the prospect of having to learn to care for your little one as you go. It could be the first time you’ve even held a baby! This can feel daunting, exciting, and a little scary – all at the same time.
If you have other children at home who have just become a big brother or sister, introducing them to their new sibling can be nerve-wracking…how will they take it? What will their relationship be like? How can you go about ensuring everyone feels supported? After the birth, it’s a good idea to make your reunion with them a bit of a celebration. Sharing attention can be so hard, and this helps older kids to feel like they’re still your priority! You can also let them hold the baby safely and gently, so they feel part of the process, and not simply a bystander who is suddenly not the absolute centre of your world anymore.
Uterine contractions
An uncomfortable but common post-birth occurrence, particularly among women in their second pregnancy or beyond, is the intense pain of uterine contractions. As your uterus contracts back to its pre-pregnancy size, it can really hurt! It’s totally normal, but it’s definitely not pleasant. The discomfort may also be exacerbated by breastfeeding, which stimulates the release of oxytocin, further triggering the cramping.
While not everyone experiences uterine contractions, it’s important to be aware of what they are and why they happen, so you aren’t surprised by the pain. It’s advisable to carry painkillers like paracetamol to the hospital, just in case. And if necessary, don’t hesitate to request stronger medication. Additionally, a TENS machine is a good way of getting significant relief quickly, so it’s a good idea to keep one nearby for easy access. The good news is that uterine contractions tend to ease off within a few days, as soon as your uterus has contracted back down into your pelvis.
If you’re worried about any extreme pain you are experiencing post-birth, your midwife should be assessing for retained placenta. This is where some of the placenta remains trapped inside the uterus. It’s a very rare condition, but the symptoms are similar to uterine contractions.
All the check-ups
There are several medical appointments that will be scheduled to happen
during this first week, too. Within 72 hours of birth, your baby will have a newborn physical examination which is carried out by a healthcare professional. They will study the appearance and movement of your baby's eyes as they check for cataracts, which is a clouding of the transparent lens inside the eye. They will also check your baby's heart. This is done by observing your baby’s movements, feeling your baby's pulse, and listening to their heartbeat with a stethoscope. It’s worth noting that baby boys are checked to make sure their testicles are in the right place. During pregnancy, the testicles form inside the baby's body, but they may not drop down into the scrotum until a few months after birth.
On day 5, your baby will be invited for their newborn blood spot test – otherwise known as their ‘heel prick test’. A midwife will take a series of blood samples from your baby’s foot, and they will be checking for a range of conditions like sickle cell disease. Cystic fibrosis, and congenital hypothyroidism. None of which you need to worry about right now! This test is simply a precaution.
Counting sheep
When it comes to that beautiful and often elusive thing called newborn sleep, it’s
highly likely your baby will want to get their shut-eye on or as near as possible to you. This is completely normal – they have no idea they have been separated from you so it’s only natural for them to want to keep close. This can be utterly exhausting, especially if you have had a long birth and are desperate for some sleep. To cope with this, it’s a good idea to ask a friend or family member to come and look after your little one for a bit, so you can get forty winks. This will mean you can catch up on rest. Remember to have a plan for feeding – your support network should know to bring the baby to you for feeds if you’re breastfeeding, and this is likely to be every 2 hours or so in the early days.
Postpartum visitors
When you first have a baby, you become very popular! Everyone will want to come and meet your new arrival, which is lovely, but can be tiring. Have a think with your partner about when you’ll likely be comfortable to accept visitors, and then when you do start inviting people over, have an agreed time limit. We would suggest no longer than an hour per visitor. Finally, have a code word with your partner so that if you need to turf your visitors out early, or if they have overstayed their welcome slightly, your partner can politely usher them out or you can disappear upstairs to rest (taking baby with you!).
Postnatal bleeding
As your uterus contracts back down into your pelvis, you will likely experience post-birth bleeding, otherwise known as lochia. Bleeding can last for weeks and it shouldn’t be painful – you should contact triage if you start experiencing pain at all. You’ll need a multi-pack of post-birth pads (sanitary towels just won’t cut it!) and don’t be surprised if you still have light bleeding after a month or so.
Breastfeeding timeline
Lactation is the process your body goes through to produce breast milk after birth. On day 1 post-birth your breasts will make colostrum, and it’s likely you won’t even know it’s there. On day 3 post-birth your colostrum will start to change into transition milk. This is just the milk that is a mix of colostrum and mature milk (the breast milk you may be more familiar with). On day 3(ish) you could experience engorgement, which is a condition that occurs when breasts become overly full. Keep feeding through it if this happens, but if you’re worried, you can always reach out to your health visitor. On day 5(ish) your full or mature milk will come in, and you could experience more engorgement, and you will likely feel a bit weepy and very tired. Keep resting, keep feeding – and take everything a day at a time.
Seeking support
This blog was created by Lucy, antenatal educator and birth expert, and founder of butterbean. Winner of the Loved by Parents award 2023 for best innovative maternity product, butterbean is a trusted hub of empowering resources for new and expecting parents. Providing holistic care that’s tailored to your unique journey, butterbean offers a comprehensive hypnobirthing course, a midwife-monitored helpline, personalised pregnancy yoga sessions, and detailed feeding guidance. It’s inclusive of all journey stages and accessible on demand to suit your schedule. Put simply, butterbean is Lucy’s gift to you - from one Mum to another. To take a closer look, head to the butterbean website, or drop Lucy a follow on Instagram for regular top-notch content on pregnancy, birth, and beyond. You can find out more by visiting our website: www.butterbean.uk
The wonderful thing about my job as a menopause nutritionist is that not only can food help ease my patient’s menopausal symptoms, it can help future proof our body too! It’s great being able to help empower women to feel more in control of menopause and to get back into enjoying food again, without any feelings of guilt which often exists around food.
Unfortunately my world is often brushed aside with the ‘eat a balanced diet’ comments, often as a side note really. But so much can be done with the power of nutrient dense food to help support this often bumpy ride to menopause, and also help nourish those around us too.
So many women I see in my practice have really ‘sad’ diets for want of a better word. They are counting calories and using low fat this and low fat that which just all sounds rather tasteless and joyless. For me I always want food to be about celebration. Midlife is hard enough let alone feeling like you are going without. My focus is always on what we can add in first. Not what we can take out.
Beneficial fats such as oily fish, nuts and seeds are full of the essential fatty acids omega 3 which we need to get from our diet (omega 6 is found in meat, dairy and vegetable oils), as well as a little saturated fat coming from whole foods like butter, full fat yogurt all help to anchor our hunger.
The same goes for protein which helps quash cravings for sugar. We are losing lean muscle mass at menopause so we need a steady supply of amino acids which are the building blocks of the body. Add in more protein rich foods like fish especially oily fish, lean red meat, chicken, full fat yogurt, tofu and pulses.
Being more carb cautious is beneficial here but I am certainly not anti carbs – carbohydrates are our brains preferred energy source! Refined carbs (sweet things like biscuits, white rice, bread, pasta, crisps, sweets, pastries etc) are like putting petrol onto the energy fire. The flames burn super bright (lots of energy) and then they go smaller than they were before (cue an energy crash and needing more sugar). Enjoy more complex carbs from pulses and veggies like squash and grains like oats, brown rice, buckwheat, quinoa and wild rice.
Many of us also don’t take time to eat – remember 15 minutes is 1% of your day! We DO have time to eat breakfast and 30 minutes to take for lunch and 45 minutes to cook our evening meal. Because our world is so fast paced and turbo charged, unfortunately the way we eat is also like this. We expect it all to be ready immediately and we also inhale our food not taking time to chew it properly either!!!
Overwhelm can be a big factor at menopause. We are incredibly tired, we often have young children in the house or dealing with the joys of teenagers, at the top of our career workwise and are also dealing with elderly relatives as well as dealing with grief. And on top of that comes menopausal symptoms. So I like to keep it simple. To move us from an energy dense food (refined carbs like bread, pasta, biscuits, rice, sweet things, crisps, ultra processed foods) to a more nutrient dense diet: more plants including fruit, veg, nuts, seeds, herbs and spices; high protein foods like eggs, fish, legumes like tofu and pulses. Most of us consume our most nutritious meal at the end of the day and I often say how differently we would feel if we had that at the start of the day! No wonder we start to get a second wind – we have suddenly nourished our brain and body well for what might be the first time that day!
So however overwhelmed you might be feeling, and who isn’t really, focus in on the first hour or two of your day. These changes will help give a positive ripple effect to the rest of the day so that you can stay one step ahead of energy crashes and reactionary food choices and feel more in control of what you are eating and
drinking.
These are 3 tiny shifts that you can try (doesn’t matter what happens to the rest of the day!):
1) Have water and a slice of lemon on waking (or a couple of slices of ginger or just some hot water).
2) Enjoy a protein rich breakfast – eggs any which way, avocado on toast with some grilled mushrooms and tomatoes (great for days when you might be hybrid working), high protein granola (watch out for any with dried fruit which are basically sugar lumps) with some full fat Greek yogurt and some blueberries and a couple of tablespoons of ground linseed or porridge or bircher with added protein from pumpkin and chia seeds, ground linseed, a dollop of full fat yogurt on your bircher and some blueberries or other dark berries.
3) Enjoy your caffeine with breakfast – one or two cups. I know for many of us we wake up and have a cuppa on waking which immediately puts your body into stress mode. Waiting until breakfast means that we look forward to it more and we might even have to wait until we get to our desk at work, if that’s the time we usually have breakfast. It will also help you feel hungrier for breakfast as caffeine stops us from feeling hungry. This is when we need sustenance – at the start of the day. HotTea Mama's Take a Pause has a base of steamed green tea for a gentle caffeine lift. It contains raspberry leaf, ginkgo biloba, ginseng, valerian, sage and liquorice to support hot flushes, brain fog, and stress.
The main thing though is to strive for consistency and not perfection. The body can handle 20% rubbish if it is getting 80% of the good stuff. It seems a bit radical to take time to eat and cook and it is!! And in our modern day world, some days just might be a bit of a right off. And that’s OK. It’s all about being mindful and taking time to nourish ourselves and to boundary set in other ways such as at work too. All of this will help us feel more grounded and in control, ready to start our second Spring with a new found energy and vitality!
Karen Newby is a nutritionist with over 10 years clinical experience working in women’s health. She has a BSc in Nutritional Medicine and is a registered with BANT and CNHC.
Author of The Natural Menopause Method – a nutritional guide to perimenopause and beyond, Karen also runs a specialist menopause clinic. Her approach is highly practical, realistic and achievable – to help women gain the greatest effects from simple changes.
]]>When you are in the throes of motherhood, there often isn’t much time to think about yourself. And for all the self care advice out there, I find the best ways to look after yourself are with really small habits and rituals that you can implement into your everyday life, even when your day doesn’t quite go to plan!
As a sleep coach, I can safely say, focusing on getting good quality sleep is paramount to how happy, relaxed and good we feel day to day. It affects how calmly we can respond to our children's needs, our marriages and relationships, our self esteem, diet and so much more.
When you are in the thick of sleep deprivation, it can feel like you might never sleep again. But, I am here to tell you that there are ways to thrive even when you have night feeds, naps, and little ones to take care of.
What you eat counts
It's a vicious cycle. The less sleep you get, the more sugar and refined carbohydrates your body wants. The more you eat, the more dis-regulated your blood sugar levels get. Not only do you find yourself having sugar spikes just before bedtime but processed refined sugars make you feel low, moody, irritable and can give you a wealth of other issues like bloating, which means your body is having to work much harder overnight too process what you have eaten when it has other important jobs to do when you sleep like flushing out toxins from the brain, fighting off illness and storing memories.
Try and give your body a 12 hour break from food every night. This will give your body a chance to restore and reset when you are sleeping. Herbal teas like Night Owl, which contain a carefully balanced blend of calming herbs to soothe and support sleep, are great for cozying up in the evenings! And I actually find myself reaching for my Get Up & Glow tea on the days when I am looking for a sweet, caffeine free hit. They work wonders, and I feel so much better for it!
Falling back to sleep
Moving and the great outdoors
Focus on quality over quantity
My top tips for better sleep
There is no one size fits all with sleep and what works for one person might not work for another. Getting to know yourself will be a really important part of the process. I personally need to fall asleep with noise in the background, it works well for me, but you may need silence. I like a bath in the evenings, you may find this makes you too hot to sleep. The best thing to do is to explore what suits you. Not forgetting to take some time each day for yourself!
Cara is an award winning infant sleep coach based in Hampshire and founder of The Sleep Method - Working virtually with families in the UK and beyond.
Her focus is on improving the happiness and wellbeing of children and adults by improving sleep gently and with tailored, bespoke support and sleep biology.
Emotional connection and age appropriate support is vital to Cara's work as a sleep coach. She is much sought after thanks to her friendly and open minded approach to sleep coaching.
Through private coaching, podcasts, group workshops and her social media following, Cara has helped 100s of families to find their confidence and improve the sleep of their little ones.
For Cara’s infant sleep packages, please visit her website
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What is a birth comb?
The Yuula Birth Comb is a must-have tool that works to distract the brain away from the sensations of birth as they build. The Birth Comb is made from strong peach wood, and designed for use during labour and birth. It is a popular new technique using a combination of acupressure and the gate control theory, whilst also stimulating your bodies own natural pain relief- endorphins.
What is the gate control theory?
The gate control theory says that your brain can’t concentrate on more than one uncomfortable sensation at a time. What a game changer for birth! So whilst we have had amazing feedback for how the Birth Comb has helped unmedicated birth. We have also heard how it's been utilised for those having a caesarean birth. The Yuula Birth Comb is able to provide the distraction needed during cannula and spinal insertion, as well as the birth itself. Similarly it is a brilliantly flexible tool for induction of labour, pick it up and put it down with tightenings as well as any uncomfortable procedures like vaginal examinations.
The power of acupressure
When using the birth comb we are focusing our energy on a powerful acupressure point in the palm of your hand, a minor chakra called the Lao Gong (Pericardium 8) or ‘Palace of Labour’.
The Lao Gong is situated where the tip of your middle finger and ring finger land in the palm of your hand when you make a fist. Simply clutch the comb in your hand tightly to activate pressure points by pushing the teeth of the comb into the Lao Gong point. You’ll feel in control, powerful and empowered.
The comb is great for reducing anxiety and tension, whilst increasing the feel of control and empowerment. Just what every birthing person needs. You can then continue to utilise this technique during any anxious moments or painful procedures beyond your birth too.
Endorphins- your bodys own pain relief
Did you know that during an unmedicated physiological birth the body creates its own natural pain relief. Birth is a cocktail of hormones and one of those released is Beta-endorphins. Endorphins are naturally occurring opiates- similar to morphine. The birth comb and the sensation it creates works to stimulate more of these morphine like endorphins!
Who is Midwife Lily?
Lily is a Mum and a Midwife on a mission to support women on their journey to the birth experience that they dream about. Done right, birth is the single most transformative experience of our lives. Lily believes that helping women feel empowered and centred, at the forefront of all decision making, can begin their journey into parenthood with more confidence and excitement, than they ever thought possible.
As a Midwife and Mum of 3, Lily has spent the last decade gathering lived experience, and evidence based knowledge to know how to support the journey of pregnancy, birth and beyond.
In supporting those around her to have empowered, individualised and informed experiences, she had unknowingly created a birth toolkit that works. And with that, Yuula was born!
]]>Many women start harvesting their colostrum in the late stages of their pregnancy, but soon find that they can’t produce much or anything at all, and then worry that their future milk supply will be low. However, this really isn’t the case. Let’s take a look at why you might be struggling to harvest your colostrum, and how this shouldn’t be taken as an indication of your feeding journey to come.
Colostrum is the first milk your breasts produce. It’s a thick, yellowish fluid that is rich in essential nutrients, antibodies, and immune-boosting goodness for your little one.
It’s often referred to as ‘liquid gold’ due to its invaluable role in protecting and
nourishing your newborn. You will have been producing colostrum since the 12-16
week stage of your pregnancy, so it’s actually been in your breasts all along. But it
starts to be made in much higher quantities after you have given birth.
Colostrum harvesting is the process of hand-expressing small drops of colostrum
from your breasts, which are then stored in special syringes. These syringes can be
brought with you to your hospital or birth location, and can be given to your baby if
they aren’t able to breastfeed straight away for any reason.
No matter how you want to feed your baby, your body will produce breastmilk, and
the way this works is nothing short of incredible. Lactation – otherwise known as
breastfeeding - relies on your brain producing hormones in order to work.
First up, we have prolactin, also known as the mothering hormone. This is the
hormone that orders the milk. Think of it as the customer at the bar. Prolactin is
triggered when the placenta comes away from your uterine wall to be birthed. Early
skin contact with your baby is essential to generate large amounts of prolactin and
activate maximum milk production. And suckling prompts it, too. As soon as your
baby suckles, or you hand express, or use a breast pump - your brain gets the
message that milk is needed, and it puts the order in. Your baby suckling is the best
way to produce the maximum amount of breastmilk.
Next, we have oxytocin, known as the love hormone. This is the hormone that
delivers the milk. Think of it as the bartender. Oxytocin is triggered by your baby
suckling. It comes from your brain - once your brain has put the milk order in,
oxytocin quickly follows to deliver the milk.
Your hormone levels shift significantly as your body experiences birth. You go from
having high levels of oestrogen and progesterone during pregnancy to having high
levels of prolactin and oxytocin after birth, and these, as we have learned, are the
hormones necessary for breastfeeding.
If you’ve tried to hand express colostrum while pregnant, then you’ll know it can be a struggle. You might be left disappointed when you’re only able to produce small
amounts of colostrum, or perhaps none at all, and then end up panicking that you’ll
have no milk to feed your baby. But it’s important to remember that at this stage, you won’t have the right levels of lactation hormones in place until after birth.
Any colostrum you happen to harvest while you’re still pregnant is simply a bonus! Don’t beat yourself up if it’s a really slow process - perseverance and removing yourself ffrom the pressure of expectation is key. And if it’s just not happening for you at all, then don’t despair. You WILL be able to feed your baby when you’ve given birth.
Only a very small portion of the population actually have low milk supply, and this is
usually down to factors such as insufficient glandular tissue or a history of breast
surgery. The vast majority of us (approximately 95%) do produce enough milk to
feed our babies.
If you remember one bit of information from this guide, then let it be this: antenatal
hand-expressing is no indication of your future milk supply. Building a strong,
consistent milk supply when you start breastfeeding is really about feeding against
your baby’s hunger cues.
Now that you’re aware of the facts, if you do want to try harvesting colostrum milk
while you’re pregnant, you can do so confidently while anticipating success with a
pinch of salt. You can buy colostrum syringes on Amazon in a pack of 10, which is all you’ll need.
Start with one session of hand-expressing per day, and then slowly build up to a
routine you’re comfortable with. You may find the process strange at first, so it’s
important to check in with yourself regularly and ensure you’re comfortable.
Perhaps pop something on TV to watch while you’re doing it, and be sure to take your time. Make a cup of tea - it can also help and we always recommend Milk's Up Breastfeeding Tea as a soothing cup of tea that can link to increasing prolactin levels and milk supply.
Colostrum comes in tiny quantities, so don’t be surprised by how little you produce.
The most important thing is to slowly and comfortably build up the technique of
expressing milk from your breasts – trust me, it’s an invaluable skill to learn for when you’re postnatal.
And remember, it’s perfectly alright to seek professional support if you struggle with
feeding post-birth. There is no shame in reaching out for help.
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I became curious about breastfeeding and how periods can impact your supply when I read about Molly Mae Hague, and how her supply suddenly dropped. I never see the point in judging someone else’s breastfeeding journey and when and why they stop. But I did think she raised an interesting point and one I had never heard before about how when your period does come back it can raise difficulties with breastfeeding.
So, with that in mind I ran an Instagram poll on my Instagram page to see what was normal in terms of period’s returning post baby when breastfeeding, exclusively or otherwise. I got so much feedback in terms of length of time, it put me at ease somewhat, as I was about 12 months postpartum and still saw no return of my period. It can be really confusing for mums in terms of what is normal.
Unfortunately, there is not that much research out there about this topic, believe me I have looked, and GP’s or other health care providers, do not have the knowledge or training in this either. Again, through my own personal experience of worrying about when my period would return, I decided to chat to my GP about what was normal, could there be any issues, and would it affect my fertility if I wanted another child.
I was advised that the best course of action was to run some blood tests, to see if anything showed up, but that was all they could do. I was secretly hoping for post-baby straight into early menopause, and avoid periods completely, but that did not happen!
In the end my periods returned, roughly 18 months postpartum. From the poll I had run, there was no figure that came back that would suggest what was normal. Everyone was different, the responses ranged from anything from 6 weeks up to 2 plus years!
What I did notice was that once my period had returned, there was a definite temporary dip in my breast milk supply, during my period. As my baby was older now, she was able to tell me what was going on when feeding. One night she told me 'no milky mama' in a sad voice, although she continued to try and feed. I thought that is it, my journey’s over, not realising the impact of my period. I cannot begin to explain the level of emotion that came with this, as it was so unexpected, and I was not ready to end my breastfeeding journey.
So I got in touch with my local public breastfeeding lactation consultant, and told her I thought my milk was drying up as a result of my period. She was so supportive and explained while there may be a drop in supply, and my daughter noticed this, that all was not lost, and I could recover this and continue to breastfeed if I wanted to.
The lactation consultant gave me some real sage advice in terms of, just going back to the things that worked in the very beginning to get supply up.
1) Plenty of skin to skin
2) Spend extra time cuddling and playing together
3) Loads of hugs and kisses
4) Stay well hydrated, eat healthy and try to get some good rest (difficult when I still had a child who woke up 3-4 times a night!)
It was at this stage I also reviewed my diet more, and became more focused on what I was eating and how that might contribute to my supply. I started drinking Milk’s Up breastfeeding tea as I knew from experience the natural herbs within the tea would also help with supply alongside everything else I was doing. Sure, enough within a few days, I was able to assess if my girl was getting any milk. I made her giggle a little whilst she was feeding, and as she opened her mouth I could see it was full of milk. Job done, period recovered from, and we were back on track with our feeding journey!
As my periods have become more regular now, I know what to do before each one to manage supply and alongside the advice the lactation consultant gave. I incorporate drinking Milk's Up tea a couple of days in advance to help with any potential dips in supply.
Petrina was inspired to set up Mama's Boobie Box as a result of her difficult start to breastfeeding.
Her main aim is to support breastfeeding mothers by supplying all of the practical essentials required for breastfeeding in one place, beautifully packaged in a gift box.
The idea has grown from one gift box to many gift boxes, gift sets, and breastfeeding products, carefully selected based on feedback from breastfeeding mothers.
Petrina is a mum of two, Isobel who is 4 years old, and Aisling who is 1.5 years old. She documents her milestones regularly through anecdotes, stories, and practical information on her blog page.
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Oats are a galctagogue, just like fennel, fenugreek and aniseed which we blend into our lactation tea - Milk's Up. No one quite knows why, but they can help increase your milk supply, and are the perfect accompaniment to a good cuppa.
And most importantly, they take no more than 10 minutes to make and only require 3 (or 4) ingredients.
INGREDIENTS
- 200g rolled oats
- 2 large, or 3 small ripe bananas (ideally over-ripe)
- 125g peanut butter
- Optional: 40g of blueberries or chocolate chips
METHOD
- Preheat oven to 180 degrees (160 degrees if a fan oven)
- Mash the bananas in a large bowl
- Add oats and peanut butter, combine.
- Add blueberries of chocolate if you're adding.
- Lightly wet your hands and roll the oat mixture into 6 balls, press onto a baking tray
- Bake for 10-12 minutes until they are brown around the edges
- Let the cookies cool on a tray for 10 minutes before devouring!
We hope you love them as much as we do!
]]>C-section birth and recovery can be a complex one. So many mums feel intimidated and sometimes frightened about what lies ahead when it comes to recovering from a c-section birth, but I am shouting from the rooftops that it doesn’t have to be that way! I’m Midwife Vic, founder of c-sectionuk, one of the leading platforms in c-section educational courses and midwife support. Here are some of my big top tips when it comes to c-section recovery and how Hot Tea Mama’s Get up and Glow Tea is one to pack in your hospital bag.
Your Bowel
Your bowel functions normally due to something called peristalsis. This is the gentle and constant movement of the bowel wall, wafting everything along nicely. That means gas, and of course stool is constantly moving through your body until it’s ready to come out.
When the bowel is interrupted during surgery, the peristalsis of the bowel can slow down and become quite sluggish. This means that all of that air, or gas and of course stool is now not getting pushed through adequately. Instead, your bowel may start to distend and stretch as the volume of gas inside of it increases, and this will cause bloating and horrible stabbing pains in your abdomen often misinterpreted as c-section pain.
This pain can sometimes refer up into your shoulders, neck or jaw and women are often shocked to find out that it’s all coming from much further down in the bowel.
What you can do about it!
There has been extensive research performed around recovery from surgery and one of the best things you can do to help regain that peristalsis of the bowel and therefore minimize pain and discomfort as you recover is drink tea! Yep - that’s right! Tea with peppermint significantly helps your bowel regain function, but most importantly avoiding caffeine by using a caffeine free tea like Get Up and Glow will prevent any irritation to the bowel making that distention and bloating worse
Get Up and Glow
Hot Tea Mama’s Get Up and Glow tea is both caffeine free and is packed full of vitamin C. These are two features that are going to massively help your c-section recovery. Avoiding caffeine to avoid that irritation to the bowel is key, but I totally appreciate that post birth, with a little one to feed and attend to, you’re going to need a little pick me up. The Get Up and Glow tea mimics that caffeine energy hit with natural sugars to energise you as you manage postnatal feeding and recovery. On top of this, the added vitamin C is actually really beneficial to wound healing with research suggesting it promotes healing and helps to minimize the risk of infection.
Recovery at Home
Once you are home from hospital, you might find the worst of the bloating from your bowel has settled, but women can often feel swollen and uncomfortable for many days and sometimes weeks afterwards. Gentle ingredients that settle digestion issues and bloating are what you should be aiming for post birth. The Get Up and Glow tea is a lovely gentle alternative to support your bowel when you are home post c-section birth and with the added bonus of it being caffeine free, there will be no risk of caffeine impacting your breastfeeding if you choose to feed your little one this way.
Midwife Vic worked privately as an Antenatal Educator and Hypnobirthing teacher alongside her hospital midwifery hours and noticed the increasing demand for c-section education. Midwife Vic believes that knowledge is power and the more you know the less you fear. With more and more parents seeking out c-section education that was privately tailored to them at a time that suited their schedules, Vic knew that something had to change.
Midwife Vic started her journey to launching c-sectionuk a year prior, and gained interest from companies nationally and internationally who have supported the platform.
She knew of the divisiveness that exists in the birthing community around mode of birth, but was passionate and determined to improve the pregnancy, birth and recovery experience of those that would be having a c-section birth despite this conversation. Birth is Birth; she felt that midwives and other professionals could pour all of their knowledge and expertise into one digital platform, bringing c-section education to the homes of expectant parents.
It's actually linked to preparing the uterus for labour, by strengthening and toning it. So it has been shown to help shorten the second stage of labour, and is also linked to reducing interventions in birth. But even this, isn't a guarantee - it should be seen as a natural way to support your birth preparation, rather than a guarantee.
Raspberry leaf tea is just as it sounds...the leaves of the raspberry plant. As a result, it doesn't taste of raspberries and it isn't red when you brew it. Instead it has a green/brown colour and quite a bitter taste when drunk on it's own - like a strong green tea.
It is high in anti-oxidants and linked to many general health benefits, but with varying degrees of evidence.
Raspberry leaf has been used for thousands of years by women to support their uterine wellness. There are a number of small scale research studies done, which have found evidence to support this traditional use.
Raspberry leaves contain a chemical compound called 'fragerine' which has been shown to make pregnant uterine muscles contract in lab studies. This benefit is linked to preparing the muscles and toning them, so that when you come to contract in labour, they are stronger and ready to go.
Research done with groups of 100 - 200 women has shown that statistically, those who take raspberry leaf do tend to have shorter labours and fewer interventions (use of forceps or vaccuums) in birth. But none show that it can induce or bring on labour.
You should always check with you midwife to get the best personalised advice, but there a few situations that mean you shouldn't drink raspberry leaf tea:
It is always best to be get specific advice for your individual circumstances, and to always remember - no herbal tea is a drug. It has been shown to help the majority of women, but not every single one.
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As a result, it's incredibly hard to know if you're going through perimenopause. Especially as we will all have our own unique experience, and will not all feel the same symptoms from fluctuating estrogen, progesterone and testosterone levels.
You might experience a range of physical symptoms, like irregular periods, hot flushes, hair loss, bladder or urinary problems. Or you may start to feel psychological effects - brain fog, anxiety, trouble sleeping. And you might get a combination of physical and mental effects - everyone is different. But the most likely symptom will be changes to your periods - irregularity, or it could make your periods lighter or heavier, until they become further apart and after 12 months of not having a period - you have officially hit the menopause.
- affecting 1 in 3 women in general. This can be either a feeling of heat through the chest, neck and face, or can be accompanied by tingling and intense sweating. There are a range of ways to combat hot flushes, from wearing light, breathable fabrics, to dietary changes - our Take A Pause menopause tea contains sage and liquorice to support this symptom.
- low levels of progesterone and testosterone can make sleeping difficult. When you add hot flushes, night sweats or anxiety to this, it can be a recipe for poor sleep. Avoiding too much caffeine and adopting a healthy bedtime routine can support you too.
- like hot flushes, are also extremely common, and unfortunately waking up drenched in sweat in the middle of the night can be a common symptom.
- the hormone receptors in our brains are reliant on estrogen, progesterone and testosterone to function, and when these drop, so does our ability to remember. Getting vitamin D, staying hydrated and trying to get as much sleep as possible can all help, but it isn't easy to combat this symptom.
- can affect you badly through perimenopause and make relationships hard, but they are common. Being quick to anger and easily stressed are linked to changing hormone levels. Our menopause friendly, Night Owl tea, is designed to try to help with stress and anxiety, as well as support sleep naturally.
- low estrongen and testosterone can affect vaginal dryness and make sex more difficult.
You will officially reach menopause after you don't have a period for 12 consecutive months, and at this point most of the symptoms will hopefully ease and disappear. But they can last for anything up to 5 years after your last period. So understanding the causes and what you can do both naturally, or by talking to your doctor for medical support is really helpful.
]]>Porridge is a perfect meal for that, because you can control what you add to it, to make it fit your tastes, and give you the nutrition you need.
Our recipe for Berry & Almond Porridge has been created to enjoy both hot or cold. So if you are suffering from hot flushes you can make this the night before and enjoy it chilled in the morning.
Ingredients (serves 2)1 cup rolled oats
1 cup milk (dairy or preferred plant based)
1 cup of water
a pinch of salt
½ tsp ground cinnamon
2 tsp honey (or to taste)
1 large handful of raspberries, blackberries, and blueberries
Toppings
2 tbsp almond butter
Handful of almonds (chopped)
A few raspberries, blackberries, and blueberries
(*you can substitute for your preferred nuts, or nut butter)
Method
1) Add all of the ingredients (except the toppings) into a saucepan.
2) Heat on a medium-high heat and give it a good stir, until just bubbling, then turn down to a simmer.
3) Cook for 4 - 5 minutes until the porridge is your desired consistency. Add more milk or water if you like a looser consistency.
*If you want to enjoy the porridge cold, transfer to a bowl at this stage, and cool. Store in the fridge overnight, and then top with the additional toppings the next morning.
To enjoy hot - top up with suggested toppings and enjoy! Great with a cup of our Take a Pause Menopause Tea, which you can also enjoy both hot or chilled!
Benefits
Oats - Whole grains are an excellent source of heart-healthy soluble fibre, plant protein, and some B vitamins responsible for energy and metabolism regulation. Menopausal women are advised to increase their protein intake to maintain bone density and improve muscle mass.
Berries - dark berries have been shown to reduce blood pressure in menopausal women. They are also high in vitamin-c and boron which is important for maintaining bone density.
Nuts - studies have shown that omega rich foods such as nuts and seeds can decrease the frequency of hot flushes and the severity of night sweats. They contain essential fatty acids, and give you vital nutrients to help support your nervous system, keep your skin supple and help with mood.
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‘Morning Sickness’, the first big lie of motherhood.. because let’s face it, it could quite easily be called ‘afternoon sickness', ‘evening sickness’, ‘middle of the night sickness’ or ‘all-day-long-this-cant-seriously-be-normal sickness’*. Whatever you call it, it’s a difficult reality faced by around 80% of women at the beginning of their pregnancies.
Pregnancy sickness is a spectrum condition. Knowing where on the spectrum you sit can help you work out the best things to try to make these next few weeks a little easier.
Mild Pregnancy Sickness Symptoms
Moderate to Severe Pregnancy Sickness Symptoms
How to manage mild-moderate pregnancy sickness
Most mild-moderate pregnancy sickness can be managed with some diet and lifestyle changes. Hopefully some of these ideas are helpful for you!
‘Umm, I’m not sure that’s going to cut it?’
*If you’re chosen description was ‘all-day-long-this-cant-seriously-be-normal sickness’, you might be very accurate. Around 2-3% of women will experience Hyperemesis Gravidarum (HG), loosely translated from Greek to mean ‘too much sickness of pregnancy’ (or as I would describe it, ‘all-day-long-this-cant-seriously-be-normal sickness’).
How do you know when ‘too much’ is ‘too much’? And what can you do about it?
Hyperemesis Gravidarum Symptoms
How to manage Severe Pregnancy Sickness and Hyperemesis Gravidarum
If your nausea or sickness has reached the levels described above, it is unlikely that the ideas shared earlier will do much else than make you want you to throw your phone/computer at the wall (I know, I’ve been there), so it is important to seek medical advice.
Start by contacting your GP, who may be able to prescribe some first line medication options and assess you for any signs of dehydration. They may refer you to or you may have open access to your local Early Pregnancy Unit (EPU), where you can be seen by a specialist team, be offered stronger medication and given rehydration therapy if needed. If there is no local EPU or it is ‘out of hours’ you may be referred to A&E. There are many safe medical treatment options available for you to try. Some people will require in patient care to manage their HG symptoms.
If you are unsure where to turn, struggling to access treatment, concerned about the safety of medication or need emotional support, the charity Pregnancy Sickness Support can help with all of this!
Who am I to chat to you about pregnancy sickness?
I’m Megan, I’ve got 2 boys (now 2 and 7), and I sadly sat at the very extreme end of HG in both pregnancies. I’m also an antenatal teacher and founder of Birth-ed, so I spend my days supporting women navigating this journey from pregnancy to parenthood. So alongside knowing pretty much every research study done into HG and Pregnancy Sickness by heart, I’ve really been there. I’ve tried absolutely every kind of intervention from acupuncture to prescription steroids, I’ve felt the debilitating nature of the relentless nausea, I’ve felt the despair of endless weeks in a hospital bed, I’ve got the holes in my teeth and aversions to all kinds of strange smells/sounds/foods/places to show for it. So if you’ve found this article searching the internet in desperation, I get it. It’s so tough when you’re in it, whether it’s the frustrating nausea stopping you working/parenting at your best or you’re laid in a hospital bed wondering if it will ever end? It will. Whilst I’ll never manage to face it again, I look at my 2 boys and remember I overcame it all. And you will too, deep breaths, keep going.
]]>This blog has been written by our Raspberry Leaf expert Midwife Angie (aka @theecomidwife)
The Final Push Raspberry Leaf tea is an amazing drink and can be enjoyed in a variety of ways: mocktails, ice lollies, iced teas, mixed with cordials, or purely drunk on its own, as it tastes so good! But how does it work and what are the benefits?
HotTea Mama have blended The Final Push Raspberry Leaf tea with 40% raspberry leaf, and 60% peppermint. The raspberry leaf helps to tone uterine muscles, with the theory that it helps to activate and strengthen the uterine muscles before labour. Therefore can make contractions during childbirth more effective, and lessen the discomfort felt by women.
The research is limited on raspberry leaf tea, and for the past 22 years all studies have said we need more robust evidence and bigger studies (this needs funding, as the majority of research funding goes to pharmaceutical companies, rather than complementary therapies). But from the small studies available, the link between drinking raspberry leaf tea regularly from between 32-34 weeks may potentially:
(Simpson, 2001. Parsons, 1999)
What is raspberry leaf and what are its other benefits?
Raspberry leaf tea is made from the green leaves harvested from raspberry canes. Raspberry leaf naturally contains iron, calcium, and naturally occurring vitamins A, C, E and potassium.
How do you take raspberry leaf tea?
Begin drinking one cup of The Final Push tea from between 32-34 weeks, gradually increasing it over 4-6 weeks, to a maximum of 3 cups of tea a day.
If you experience any regular tightenings, then stop or reduce the amount of raspberry leaf tea. Do not exceed more than 3 cups per day, as there is a theory that too much over-saturates the muscles and could potentially have the opposite effect (similar to some other complementary therapies where it is about balance).
Postnatally it is recommended to reduce the raspberry leaf tea slowly to prevent a secondary postpartum haemorrhage (where a woman bleeds more than 24 hours after birth) – there is no data to say that this is a risk, but it is something discussed on the expectancy post dates course, given how raspberry leaf tea works on the uterine muscles.
When not to drink raspberry leaf tea
There are currently no known side effects to mums or babies, but women should avoid drinking raspberry leaf tea if they:
My own experience of The Final Push Raspberry Leaf tea
With both of my pregnancies I used raspberry leaf tea.
My first pregnancy I tried fresh raspberry leaf tea (I would not recommend – it tastes very bitter), and managed to find some higher strength raspberry leaf tea online. Supermarket raspberry leaf tea is usually under 10%, so it is unlikely to have the desired benefits or effects, and I would recommend avoiding it.
In contrast, in my second pregnancy I started drinking The Final Push Raspberry Leaf Tea from 34 weeks, and by 37 weeks I was up to 3 cups a day.
Both of my active established parts of labour were quick. In my first pregnancy on paper I had around a 4 and a half hour labour (excluding early labour) and in my second I had my first contraction at 16.00 and had birthed my second daughter by 17.47.
Like with anything I’ll never know whether the raspberry leaf tea was the reason behind my quick labours: but I recommend it because I always think it’s better to have tried something than wish ‘I should have done this…’ .
As a midwife I have also had lots of women say they’ve drank it and had a quick birth, but also some say they drank it, and it made no difference and vice versa.
Every baby, pregnancy, mum and birth are different and unique, but drinking The Final Push tea at the end of pregnancy gives some control back to women, to try and facilitate a positive impact on their labour and birth. Plus The Final Push tea is not only caffeine free – but super tasty to drink too!
You can use ECOMIDWIFE20 for 20% off @hotteamama for, in my opinion, the nicest raspberry leaf tea on the market.
Recovery can take up to 6 weeks, longer if you already have children, or complications.
Here are some tips that will hopefully help to aid recovery:
Get as much rest as possible - difficult to do with a newborn, but resting/sleeping (when you can) is key to recovery. Take the opportunity when your newborn falls to sleep on you to sit and relax, and not automatically try and get your to do list done.
Ask for help - especially in the early days, arrange a time with your partner, family or friends, so that you can rest or just have a shower.
You should also ask for help with chores that might involve heavy lifting, or may cause you to put strain on your wound.
Take regular walks - walking can help to regain fitness, but is also important for your own mental wellbeing. A few minutes a day outside can boost your mood, and gentle movement can also help to reduce the risks of blood clots post surgery.
Keep your wound clean and dry - this is extremely important, as the scar can easily become infected or sore.
Also try to wear loose fitting clothes made from natural fibres to allow your skin to breathe. If your scar becomes red, sore, or inflamed, see your GP/healthcare professional right away!
Keep on top of pain relief - make a note of when you can take pain medication, and do not skip it for at least the first couple of weeks. You might feel as though you are able to cope without medication, but if you lessen, or stop pain medication too soon it can have a detrimental impact on your recovery, but also make caring for your newborn a lot harder.
Eat a diet rich in iron and fibre - to help regain the blood lost during surgery, and to ease bloating and constipation. Bloating can be really painful after surgery, it is also advised to have peppermint to encourage your bowels to recover, and to ease bloating.
If breastfeeding, foods containing galactagogues, like garlic, fennel seeds, sesame seeds, green leafy vegetables, and oats are all important in establishing your milk supply. Our Organic Milk's Up lactation tea contains natural galactagogues to help support a healthy milk supply
Gentler than a cup of coffee, but with a slow-release caffeine hit, our Organic Head Start tea can help you through the early days of motherhood. It’s a blend of white tea and whole leaf rose petals, with more caffeine per cup than a builder’s tea - it will lift you when you need it.
The rose in this blend has a delicate floral note, but also rose has been used for millennia to ease pain, and aid recovery post-birth.
Tommy's pregnancy hub has some useful information about recovery once home.
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The most common symptoms of PCOS are:
Irregular Periods - Irregular menstrual cycles or even the absence of periods is a distinctive symptom.
Excess hair growth - Excessive hair growth on the face, chest, back, or other areas is a very common symptom, caused by the increase of testosterone.
Acne and oily skin - Hormonal imbalances can lead to acne and overly oily skin.
Weight Gain - Many individuals with PCOS struggle with weight gain or obesity.
Fertility Issues - PCOS is a leading cause of infertility due to irregular ovulation or lack of ovulation.
Polycystic Ovaries - On ultrasound, the ovaries may appear enlarged and contain small, fluid-filled cysts.
Whilst there is no cure for PCOS, these five tips may help to alleviate its symptoms:
1) Eat a high protein breakfast - this can help to stabilise, and improve your blood sugar levels throughout the day
2) Drink 2 cups of spearmint tea daily - there are small .studies that suggest that spearmint can help to reduce high testosterone levels. Our Over The Moon tea contains spearmint, and natural herbs and botanicals, all carefully selected to support your body through its monthly cycle.
3) Eat cruciferous vegetables - they are high in fibre, and help to combat insulin resistance by slowing down digestion, and reducing the effect of sugar on the blood.
4) Get to bed earlier - having more or improved sleep can help to stabilise your cortisol pattern.
5) Try to walk 3000 - 5000 steps daily - being more active can help to improve blood sugar levels, and insulin sensitivity.
Understanding the symptoms of PCOS, and seeking appropriate medical care, and lifestyle adjustments, can significantly improve your quality of life. If you suspect you have PCOS or are experiencing symptoms, it is crucial to consult a healthcare professional for diagnosis and guidance.
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It is zingy, refreshing, with a lovely warmth from the ginger.
Feel free to garnish with whatever fruit, or herbs you prefer. You can also use frozen fruit instead of ice cubes. At HotTea HQ we use frozen strawberries leftover from picking far too many with the kids.
Ingredients
- 1 x Morning Rescue tea bag
- 300 ml boiling water
- Lemonade
- Ginger beer
- Ice cubes
- Fresh mint, sliced orange, cucumber and strawberries to garnish
Method
1. Brew your Morning Rescue tea bag with 300 ml boiling water for at least 5 minutes, and leave to cool slightly
2. Add some ice, a splash of lemonade and ginger beer
3. Garnish with mint, cumber, orange and strawberry slices - et voila it is ready to enjoy!
]]>This cocktail is fruity, tart and punchy, and worryingly easy to drink! The perfect cocktail to enjoy on a sunny day.
Eat foods rich in antioxidants
Antioxidants like folate and zinc may improve fertility for both men and women. They deactivate the free radicals in your body, which can damage both sperm and egg cells.
One study showed that adult men who ate 75 grams of antioxidant-rich walnuts per day improved the quality of their sperm.
Include foods into your diet such as fruits, vegetables, nuts, and grains, all of which are packed full of beneficial antioxidants like vitamins C and E, folate, and beta carotene.
Eat a bigger breakfast
Eating a substantial breakfast may help women with fertility problems.
Research has shown that eating a larger breakfast may improve the hormonal effects of polycystic ovary syndrome (PCOS), a major cause of infertility. Eating a healthy breakfast reduced insulin levels by 8 percent and testosterone levels by 50 percent. High levels of insulin and testosterone have been found to contribute to infertility.
Our PCOS bircher muesli is a delicious, nutritious, quick breakfast option that you can prepare the night before, and grab and go during a busy morning.
Avoid trans fats
Eating healthy fats every day is important for boosting fertility and overall health.
However, trans fats are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity.
Trans Fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products, and baked foods.
Studies have found that a diet higher in trans fats, and lower in unsaturated fats was linked to infertility for both men and women.
Eat more fibre
Fibre helps your body get rid of excess hormones and keeps blood sugar balanced. Certain types of fibre can help remove excess oestrogen by binding to it in the intestines. The excess oestrogen is then removed from the body as a waste product.
Soluble fibre from foods such as avocados, sweet potatoes, oats, and fruits, have lower levels of oestrogen and progesterone.
Other high fibre foods that are recommended to support fertility are whole grains, fruits, vegetables, and beans. The daily recommended intake of fibre for women is 25 grams per day and 31 grams for men.
Get active
Exercise has many benefits for your health, including increased fertility. Increasing moderate physical activity has positive effects on fertility for women and men.
This is not embarking on an excessive high intensity exercise regime, as this can be detrimental. Moderation is key, and can also alleviate stress and anxiety, help you to sleep better, and improve your overall health.
Take time to rest and relax
If you’re trying to conceive, your stress levels are likely to increase. Research suggests that hormonal changes that occur when you are stressed can impact your chances of getting pregnant.
The Mind website has useful information and links for self-care ways to reduce anxiety and stress levels. Getting more sleep, finding enjoyable activities and hobbies, such as yoga, can all also help to improve your mental wellbeing and anxiety levels.
Avoid excessive alcohol consumption
Alcohol consumption can negatively affect fertility. However, it’s unclear how much alcohol is needed to cause this effect. Recent studies though, have linked excessive alcohol consumption to decreased testosterone and sperm production.
If you’re trying to get pregnant, good nutrition is vital for a healthy body and reproductive system, and to help you become pregnant.
When embarking on any new exercise programme, it is always advised that you speak to your healthcare professional, to find the best choices for you.
The NHS website has further information about diet and lifestyle changes you should consider when trying to conceive.
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Sounds unlikely right? Well, actually, it’s true and here are a few examples of eco-conscious changes you could make that might boost your fertility when TTC and help you be a little greener in the process.
Reduce Plastic Use
Here in the UK, plastic waste is a huge problem. We are throwing away so much that recycling is not enough to solve the problem. The big plastic count in 2022 revealed that Britons threw away almost 100 billion pieces of plastic waste annually. We are literally drowning in plastic waste!
Besides plastic filling up our landfills, it is also pretty awful for your fertility too. Why? Most plastics contain BPA and/or phthalates. These endocrine disruptors are linked to fertility problems in men and women, miscarriage, and pregnancy complications.
Here are some ways you can reduce your plastic use, improve your fertility and be a little more eco-friendly:
1. Replace your plastic bottle with a stainless steel or glass alternative.
2. Say no to plastic straws! Carry a stainless steel one in your bag instead.
3. Don’t buy plastic storage containers for your home; instead, opt for stainless steel or glass. I love a mason jar for storing kitchen essentials and laundry products in!
4. Don’t drink out of anything plastic. Keep a cutlery set in your drawer at work so you never have to use single-use plastic ones.
Stop using single-use period products
Are you still using tampons or single-use sanitary towels? In the UK alone, we throw away a whopping 200,000 tons of sanitary waste annually. This waste ends up in our landfills and takes decades to decompose. On top of that, around half of those sanitary products are flushed and end up in our sewers and on beaches, which is pretty gross and poses a threat to wildlife.
When it comes to your fertility, many period products have been found to contain potentially toxic chemicals. These could include pesticides on the cotton, phthalates, and BPA from the fancy plastic coatings. You also need to remember these products are going where your skin is the most sensitive too!
Sanitary products are one of the most basic essentials of life. Luckily we now have a range of reusable options like period pants and menstrual cups are practical, comfy, and completely chemical and plastic-free!
Reduce Phthalates and Parabens
Phthalates are not only found in plastics! They are in our cleaning products and personal care items. Basically, all those items are labelled with the words fragrance or parfum.
Parabens can also be found in many high-street brands, and their effects on fertility are similar to Phthalates in that they are Endocrine disrupters. These can decrease fertility and increase the risk of conditions such as endometriosis. In men, they are also believed to be responsible for low sperm count.
Apart from being bad for fertility, these toxins also harm our environment and have been known to cause reproductive issues in species worldwide!
To reduce the phthalates and parabens in your life, eliminate all your toxic cleaning products and replace them with eco-friendly - toxin-free alternatives.
Take it a step further and make your own cleaning products in reusable containers. Here are some easy-peasy recipesn to get you started.
Buy from sustainable companies
When possible, support companies that strive to be environmentally friendly by minimising their carbon footprint and have purposefully developed sustainable, non-toxic, biodegradable products that are good for the environment. When on a TTC journey, this could mean:
- Saying no to pregnancy tests and opting for an eco-friendly alternative.
Like the Hoopsy eco-pregnancy test, our products are made from 99% paper, 99% accurate, and 99% plastic free (and we are working on making them 100% plastic free in the future!
- Use non-toxic beauty products.
Think about it. Your skin is your largest organ, and what you put on can enter your bloodstream and affect your fertility. Check out this list here for things to avoid and some recommendations for all-natural and eco-friendly skincare products.
Conclusion
Sometimes our fertility journeys encourage us to make changes that improve our health and are better for the environment. We hope this article has educated and inspired you to make some small changes that could boost your fertility and get you closer to becoming a parent.
Our guest blog is written by Lara Solomon, the founder of Hoopsy, providing sustainable healthcare products that help women, their partners, and the planet. Lara's mission is to reduce the amount of plastic going into landfill from pregnancy tests.
Hoopsy’s Eco Pregnancy Tests are a sustainable alternative to millions of plastic tests that end up in landfill every year. Their eco-friendly pregnancy tests are 99% plastic free, made from 99% responsibly sourced paper and over 99% accurate. For more information and visit Hoopsy.com.
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Yoga helps in maintaining physical fitness and flexibility, which can be beneficial during pregnancy. It improves posture, strengthens the muscles, and increases overall stamina and endurance.
Stress reduction
Pregnancy can be a time of heightened emotions and stress. Yoga promotes relaxation, reduces anxiety, and helps manage stress levels through breathing exercises, meditation, and gentle movements. It can enhance the emotional well-being of expectant mothers.
Improved circulation
Certain yoga poses and movements can enhance blood circulation in the body, reducing swelling and alleviating common discomforts associated with pregnancy, such as swollen ankles and varicose veins.
Pelvic floor strength
The pelvic floor muscles play a crucial role in supporting the uterus, bladder, and bowel. Yoga helps strengthen these muscles, which can contribute to better pelvic floor health and aid in labour and postpartum recovery.
Back pain relief
As the pregnancy progresses, the growing belly can cause strain on the back and spine. Yoga stretches and poses can help alleviate back pain, improve spinal alignment, and strengthen the back muscles.
Breath awareness and control
Yoga emphasises deep, mindful breathing techniques. Learning to control the breath can be valuable during labour, helping to manage pain and promote relaxation.
Connection with the baby
Practising yoga can create a deeper connection, as it provides an opportunity for self-reflection, bonding, and a sense of nurturing for both you and your growing baby.
Preparation for labour and childbirth
Yoga can help to develop strength, and mental focus, which are both beneficial during labour. Certain yoga poses, such as squats and pelvic opening exercises, can also encourage optimal fetal positioning for delivery.
Postpartum recovery
The physical and mental strength developed through yoga during pregnancy can aid in postpartum recovery. Additionally, the relaxation and stress reduction techniques learned in yoga can assist with the challenges of early motherhood.
It is important if you are pregnant to consult with your healthcare provider and work with a qualified prenatal yoga instructor to ensure that you are practising yoga safely, and effectively.
Our friends at Lush Tums Yoga have provided four great yoga flows, especially created for the first, second, third trimester, and postpartum. To access them click on the image below, and enter your email address.
If you would like to sign up to the full Lush Tums yoga platform, you can enter the code HOTTEAMAMA20 for a 20% discount.
Lush Tums was founded to give women the time to enjoy their pregnancies, connect with their babies and to prepare for birth. They provide in person, and online yoga classes peppered with education, positivity, empowerment and community, to help women feel more connected and work out what is right for them, as no two women's birth journeys are the same.
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Here are some ways in which yoga can help with menopausal symptoms:
Reducing hot flushes: Certain yoga poses and breathing exercises can help regulate body temperature and reduce the intensity and frequency of hot flushes. Cooling poses such as forward bends and gentle inversions can be particularly helpful.
Promoting relaxation and stress reduction: Menopause can bring about emotional changes and increased stress levels. The emphasis on deep breathing, meditation, and mindfulness whilst practising yoga can help to calm the mind, reduce anxiety, and promote relaxation, and in so doing alleviate mood swings and stress-related symptoms.
Enhancing sleep quality: Disturbed sleep is a common symptom of menopause. The practice of yoga before bedtime can promote better sleep by relaxing the body and mind. Restorative yoga poses, gentle stretching, and breathing exercises can help prepare the body and mind for restful sleep.
Strengthening bones: Hormonal changes during menopause can lead to a decrease in bone density, increasing the risk of osteoporosis. Weight-bearing yoga poses, such as standing poses and gentle back bends, can help build and maintain bone strength.
Improving flexibility and joint health: As women age, we may experience stiffness and decreased flexibility in our joints. Yoga's emphasis on stretching and gentle movement can help improve flexibility, joint mobility, and overall range of motion.
Boosting mood and mental well-being: Yoga practices that involve deep breathing and mindful movement can stimulate the release of endorphins, which are natural mood-enhancing chemicals in the body. Regular yoga practice can improve overall mental well-being and help combat feelings of depression and irritability.
The fantastic Steph Hill PT has filmed a yoga flow which focuses on strength, balance, and overall wellbeing, to support the symptoms of menopause.
Steph Hill (@stephhill_pt) focuses on the holistic side of women's health and wellbeing, and has over 20 years of experience. She is a fully qualified Yoga and Pilates instructor, and teaches classes designed to support women of all ages, including those transitioning during the menopause.
YOGA TO SUPPORT THE SYMPTOMS OF MENOPAUSE
If you would like to contact Steph directly you can message her via instagram account - @stephill_pt
When practising yoga for menopausal symptoms, it is important to listen to your body, and to modify poses as needed.
If you have any particular concerns or preexisting conditions, make sure to consult with a qualified yoga instructor or healthcare professional before beginning any new exercise routine.
Remember, yoga is a complementary practice and should be used in conjunction with other lifestyle changes and medical interventions as necessary.
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Steph Hill PT (@stephhill_pt) has recorded a quick 15 minute flow, to help to restore a sense of calmness and wellbeing during your period, focusing on poses that can ease the most common symptoms of PMS.
Steph Hill focuses on the holistic side of women's health and wellbeing, and has over 20 years of experience. She is a fully qualified Yoga and Pilates instructor. If you would like to contact Steph directly you can message her via instagram account - @stephhill_pt
It is important to listen to your body and not push yourself too hard during your menstrual cycle.
Always begin with gentle movements and gradually increase the intensity if it feels comfortable.
If you have any specific concerns or medical conditions, make sure to consult with a qualified yoga instructor or healthcare professional before starting a new exercise routine.
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