When it comes to the topic of how to overcome alcohol addiction, it can be incredibly difficult for sufferers to open up and accept what was once a drink over dinner with friends has turned into something more. A dependency, a regular desire for more, an inability to know when to stop. There’s a lot of stigma still attached to alcoholism, which in turn can have a negative effect on those trying to overcome their addiction.
There’s no shame in struggling to cope, however, it’s important to be able to speak to your loved ones so that they’re in a better position to help you overcome this difficult period.
Approximately 15.1 million people suffer from alcoholism in the United States alone, which means it’s highly likely that it’s affected you or someone you know. If you’re in a position where you need help and/or advice, it’s important to look at ways you can start towards the road to recovery. No matter how difficult your experience with alcohol has been or become, there’s still ways to overcome your addiction.
Alcohol rehabilitation takes many forms, not all of which involve visiting and/or staying at a rehab centre for a prolonged period of time. A lot of sufferers are fearful at the idea of having to be so far away from home during their recovery period, and find being in an unknown location extremely difficult. This is why rehabilitation has developed into a multifaceted treatment plan, one which is designed to work with you and where you are in your life. Of course, sometimes the best option for everyone involved is to stay at rehab, however, this isn’t typically the first option but rather one reserved for more severe cases.
Assessing the Severity of Your Alcohol Addiction
For many people, this is the hardest part of recovery and the first step to overcome alcohol addiction, simply because it involves accepting that you have a drinking problem and that you need help. Although it’s a hard first step to take, by actively seeking help, a medical professional will be able to assess the severity of the issue, which in turn will help them determine what course of treatment you’ll need.
In order for healthcare professionals to assess you, they use the DSM-5 manual, which lists several different symptoms present in alcoholism; sufferers only need to have two of the 11 listed to be classed as having alcohol addiction. Once your healthcarer can see where you fall on this scale, and if you have any other disorders, such as depression, they can then move forward to the next stage of rehabilitation.
Detoxing from Alcohol
A detox is one of the ways in which you will start to overcome alcohol addiction. This detox can be done by attending a clinic for up to 30 days, or by detoxing at home. Attempting to stop drinking overnight, aka going cold turkey, is a bad idea and one which few people can manage alone; this is why detoxing is such an important part of your recovery, and one not to be taken on without assistance.
Instead of expecting you to go through the transition alone, throughout a detox you will be given medications and vitamins in order to help your body settle into a new way of functioning. This can be an unpleasant part of recovery, as withdrawal symptoms of heavily dependent drinkers can occur within just six hours of stopping drinking. What is more, the withdrawal symptoms can last 48 hours or more, by which point you may start to crave a drink again. According to experts, this is when you’re most likely to fall back into old habits, and the reason why professionals are with you every step of the process. Once you get past this peak point, generally the alcohol detox becomes more mangable.
What you experience during a traditional detox treatment is very similar to what you experience if you opt for a detox treatment at home, the only real difference is location and accessibility to staff. However, while you may not have professionals physically in the room with you, most detox at home services have a call line you can ring throughout every stage of the process. What is more, you’ll have expert aftercare just like those who attend sessions at a clinic, meaning that you and your loved ones have always got a support network close to hand.
Which is Right For You?
Both detox options are worth exploring at length before you come to a final decision. Nonetheless, for a lot of families, the option taken comes down to a number of factors, such as cost, time away from home, and being surrounded by friends and family. Keep in mind, however, that while you may prefer the idea of remaining at home, you need to not only do what’s right for you but also what has a better chance of success for your level of addiction.
Recovery
The road to recovery is a long one, a journey in which you may experience plenty of hurdles along the way. Nevertheless, while there’s always going to be moments where you struggle, know that you’re not alone and that you can get better.
Even if you’re not sure whether you’re ready to take that first step and contact your local GP, the fact that you’re looking for advice is a step in the right direction. And even if you don’t have an addiction, given how alcoholism can affect families, it’s worth being aware of what to look out for in case you’re concerned about your growing dependency on alcohol.
If you’re not sure whether you’re in need of help, take a look at your daily habits and check to see if you do any of the following: drink every day, are unable to control when or how much you drink, blackout from drinking too much, and drinking alone. These aren’t all of the warning signs, but they’re the main ones you can be vigilant of; if you want to learn of the others, you can see the full list here.
Alcoholism is a disease, but it isn’t one to be ashamed of. If you find it difficult to still talk about, even after you’ve gone through rehabilitation, it may be worth contacting a local support group. This not only provides you with a safe space to visit, but also allows you to speak to other people who have been in a similar situation to yourself. Moreover, try to allow your loved ones to support you along every step of this journey, if you feel you can. Having that additional support can make a world of difference to how your road to recovery feels and how long it takes.
*AD – This Klearvol Capsules post is in collaboration with Klearvol
Those of you that follow me regularly will know that sleep has always been a bit of a challenge in this house. When Neve, my second daughter was born in 2016, I was convinced that I was due a good sleeper! We’d had such a rough time with my first born Erin, who woke regularly during the night and didn’t sleep through right up until she was two years old, that I never expected, a whole 3 and a half years on, that I would have another child that is yet to experience a full night’s sleep. As a result, despite being a busy working parent, juggling two kids, a business and a part time job, I am surviving on a maximum of about 5-6 hours sleep a night. It’s exhausting!
We’ve tried almost everything we could think of as a family to establish a strong bedtime routine, sending consistent messages and mental cues to Neve that it was time to go to sleep, but when the Winter months arrive and you add in the challenges of coughs, colds, blocked noses and congestion, my chances of getting a decent night’s sleep pretty much fly out the window.
Despite being visibly tired, her congestion always seems worse at night. She struggles to breathe when she lies down, resulting in lots of tossing and turning, regular cries out for Mummy, and in most cases, me falling asleep lying next to her in her teeny tiny bed – leaving us all feeling grumpy and worse for wear!
Over the last 6 months, we’ve been working with Klearvol to discover whether there is an easier way to help Neve settle off to sleep at bedtime, even when the sniffs and snuffles come to stay. We started introducing Klearvol as part of our bedtime routine, and over the last few months in particular, its safe to say it has become a bit of a sleep saviour!
What is Klearvol Decongestant for Kids?
If the name Klearvol sounds familiar, then as a child of the 80’s like me, you may have grown up with a similar brand called Karvol capsules. Karvol capsules were very popular with parents having bedtime troubles (especially in winter), so much so, that there was a bit of an outcry among parents when Karvol was discontinued and taken off the market in 2013. Answering many parents’ prayers, Klearvol capsules, with a similar formulation were released by Precision Healthcare in January 2017. Klearvol capsules are now available to buy from Boots, Lloyds, and many Independent Pharmacies, as well as Amazon online.
Klearvol comes in a pack of 10 small Klearvol capsules for inhalation and is made from naturally sourced aromatic oils. We started putting these essential oils in capsules to the test with Neve and here’s how we got on!
Why was Karvol discontinued?
The original manufacturers of Karvol capsules lost the license to produce Karvol capsules for decongestion back in the UK back in 2013. Thankfully, Precision’s Healthcare Klearvol is a similar formation and the closest you’ll get to the original Karvol capsules you nay remember from your own childhood.
As most parents will know, there is nothing more challenging than trying to settle a baby with a stuffy nose at night to sleep; especially when they are struggling to breathe or feel blocked up and congested. Even worse, if they’re still breastfeeding, trying to help them to latch on and feed can be a real challenge. Whilst they may be generally fine during the day, the night draws in, the central heating comes on, and everything seems so much worse when they’re tired and it’s time for bed.
What age is Klearvol suitable for?
Suitable for babies over 3 months of age, Klearvol capsules work by delivering soothing natural vapours into your child’s bedroom through both day and night, providing comforting and nurturing support for parents trying to get their little ones to sleep.
Klearvol includes warm and reassuring essential oils such as Pine, Menthol and Thyme, with their subtle scent helping children (and adults!!) breathe more easily, enveloping the room in a soothing “hug” of vapour that lasts all night.
How to use Klearvol Capsules to help a blocked nose
Klearvol is super easy to use, and you can see it in action in my video below:
Unlike some other decongestants or inhalation aids we have used in the past, you don’t have to worry about using too much or too little. Each Klearvol capsule comes with a pre-measured amount of essential oils, which you simply snip open with scissors or nail clippers and add to a handkerchief or tissue placed up out of reach.
On the nights where Neve has been snuffly or snotty, I have made sure that I pop a capsule of Klearvol in her bedroom before we start our bedtime story, allowing the vapours to drift around the room before she climbs up into bed.
The scent is subtle and not at all overpowering, and yet I can see an almost immediate difference in how easily she breathes when lying down.
As a child who has sensitive skin, I’ve also found Klearvol far more suitable for use with Neve than other products which need to be applied to her chest, which had often left her feeling sticky or clammy under her clothes.
Klearvol – what’s our verdict?
Having experienced many a time the grumpy toddler that results the morning after a bad nights sleep, Klearvol really has been a very welcome addition to our bedtime routine.
On the nights that we have used Klearvol, despite the snuffles and sniffs, coughs and colds, Neve has stayed lying down and settled far more quickly to sleep, being far less fractious and staying asleep for longer periods at a time than she would have done previously when struggling to breathe.
I can’t pretend our sleeping challenges with Neve have gone away completely (she still likes to see my face a few times during the night!) but at least its one less external factor to have to worry about at bedtime.
Suitable for the whole family, and super easy to use, if you’re struggling to get a peaceful nights sleep due to coughs, colds and congestion this Winter, I would definitely recommend adding some Klearvol to your medicine cupboard!
Have you tried Klearvol yet? We’d love to know what you think!
Last January I completed the couch to 5k running programme and completed my couch to 5k review. I am now what I would class as a fairly regular runner. On average I run 2 or 3 5km runs each week and have taken part in a number of virtual running challenges during lockdown. I thought it would be useful to share my couch to 5k reviews for anyone who is thinking of giving it a go! I am now getting to the point where I can see some real progress in my running and fitness levels, and am feeling really proud of how far I have come. Although at times the thought of putting my trainers on and heading outside in the freezing cold hasn’t filled me with joy, for the most part at least, I have always felt MUCH better when I got back home; and that hour to myself out of the house and away from the children has been really beneficial.
It really is amazing just how quickly you can build up the amount of running that you can do, and now I have completed the programme, that first couch to 5k session where we ran for intervals of just 60 seconds seems like a lifetime ago. I have had lots of questions asked for couch to 5k reviews and lots of questions about the Couch to 5k plan and how it works, so I thought it would be helpful to share my couch to 5k review and answer them (in my own experience) for anyone who is thinking about giving it a go.
My Couch to 5k Review
What is couch to 5k / How does the Couch to 5k plan work?
Couch to 5k is an eight week running programme designed for people who want to build up their running slowly and gradually via interval training. There is a Public Health England designed, tried and tested couch to 5k app to support your running plan, and there are also a number of running groups who follow a similar method and use the couch to 5k app to support their runners.
The 9 week programme involves running 3 times a week (with a rest day in between) and the amount of running gradually increases each week until you can run, without stopping for 30 minutes.
The couch to 5k concept was developed by a new runner Josh Clark, who wanted to find a way to help his 50 year old mother get off the couch (quite literally) and join him running too.
I’ve never ran before, will I be able to keep up?
The couch to 5k plan can be used for everyone, and is designed for beginners. If you have any medical conditions such as asthma or back problems, you may just want to run it past your GP first.
In terms of keeping up, what I love about the couch to 5k is that it really can be done at your own pace. In the first week you run for just 60 seconds at a time and walk in between. It then builds up gradually as your fitness and stamina increases, meaning that the next target always feels fairly achievable.
I am someone who loves having a target or goal, and therefore I find the Couch to 5k plan really motivating with its regular milestones and achievements. Its also great for people who want to get fit and active, but haven’t got a clue where to start, or can’t afford to fork out for expensive gym membership.
Is it free?
Yes! The couch to 5k app is free to download meaning that there are absolutely no upfront costs of doing it. The only thing I would say is to make sure you have a decent pair of trainers, as wearing the wrong shoes for running can cause a lot of damage to your ligaments, and will leave you feeling a bit sore and stiff! I also like to have a fitness tracker or iwatch to track my runs, but this is completely optional.
What is the best couch to 5k app?
I have had lots of questions on what is the best couch to 5k app, as there are a number of couch to 5k apps available in the Apple and google stores. In my personal opinion, the best app for couch to 5k is the NHS one. Its free to download and has some fab celebrity helpers too.
How long does it take before you can run 5k?
The couch to 5k programme lasts 9 weeks, at the end of which you should be able to run for 30 minutes straight, which is on average an achievable time to complete a 5k distance. Depending on the speed that you run it may take you a little longer (or a little less), but what’s important is that you can run the duration without stopping or walking. In my own experience in my couch to 5k review, at the end of the programme I was not quite running the full 5k in 30 minutes, it took more like 35-40, but gradually I have been able to build up that speed with practice.
Can you lose weight with Couch to 5k?
I have been asked a lot whether Couch to 5k helps you lose weight. The answer to this would be yes – if nothing else for the obvious fact that you will be moving much more than normal! Last time I completed the couch to 5k in 2017 I lost about a stone but also toned up loads and felt much more comfortable in my own skin. This time for my couch to 5k review I didn’t lose any physical weight during the couch to 5k programme itself but my legs in particular felt much firmer, particularly on my thighs. After continuing to run regularly I lost a stone, but sadly Christmas put pay to that! (damn you mince pies). I am now back out there and I am hopeful that will experience some weight loss again, particularly now we are running for longer each time. Watch this space!
How many calories does couch to 5k burn?
In terms of burning calories, running is obviously a great aerobic exercise, and on my last 3 runs (where I am running for around 16 minutes in total), I have burned between 250 and 300 calories a time. I expect this number will go up between weeks 4 and 9. I am now finding that on the days that I run I am easily completing my 10,000 steps a day target (normally 13K plus) where as my normal daily average is around 8-10k.
How hard is couch to 5k? Does couch to 5k get easier as you progress?
This is where Couch to 5k plan is really clever. The first week of my couch to 5k review if you’d have asked me this question, having not done any exercise except walking for almost 2 years I’d have said YES its bloody hard. But then suddenly I am half way through and last night I ran two 8 minute blocks without stopping. Did I find it hard? Yes. Did my legs feel a bit achy this morning? Yes. But was I proud of myself? HELL YES. If you’d have asked me four weeks ago whether I would be able to do that my answer would have been a resounding no. The interval training is a really good way to increase your stamina and honestly, in my experience you will surprise yourself!
In terms of couch to 5k results, at the end of the programme I could run 5k in around 35 minutes and run solidly for 30 minutes without stopping. I felt fitter, stronger and it did wonders for my mental health.
Can you do couch to 5k at the gym / on a treadmill?
Yes, you can in theory do couch to 5k where ever you like, but my personal opinion is that it may be far less interesting when you are inside on a treadmill or at the gym, than outside in the great outdoors. The reason I say this is probably fairly personal to me, but for me one of the added benefits of the couch to 5k plan is that it gets me outside in the fresh air, and out of the house. Being able to look around and take in my surroundings I find really helpful as a way to relax and de-stress. I am not sure I would get those same benefits on the treadmill.
Does the couch to 5k app track distance?
The NHS Couch to 5k app doesn’t in itself track distance (or at least not the free version), and whilst there may be other similar apps that do, I personally just use my iWatch to log an outdoor run, and then it syncs back to my phone when I returned home (and am back on my wifi). Using my iWatch I am then able to see where and how far I have run, the elevation, my average pace, how many calories I have burned and my heart rate (the latter of which I don’t always want to know!!!)
Can you listen to your own music with couch to 5k?
Yes you can, I have my own music on my iPhone, turn the couch to 5k app on and then put on my own shuffled soundtrack. I try and pick songs with a fast tempo, as this helps me get the right pace, but unfortunately for me my phone also has Kidz Bop 2020 and Frozen 2 thanks to my darling daughters, so occasionally I need to skip a few!! 🙂 The app goes quiet in the middle of your run sessions meaning your music can play as normal, but when its time to stop, start or you’ve reached a crucial midway point, the music will mute down and the familiar voice of Sarah Millican (or which ever running coach you’ve selected on the couch to 5k app) will pop up and tell you what you need to do next.
What if I am really slow?
My personal answer to this is it doesn’t really matter how fast or slow you’re going – the important thing is that you are moving. Obviously if you are a very slow runner, you may not have covered exactly 5k by the end of week 9, but you WILL have been running for 30 minutes.
The last time I completed the programme I have to admit I did become a little bit obsessed with speed, trying to get faster and faster, beating my personal best and entering parkrun each week, and to be honest it was probably the worst thing I could have done. I think I pushed myself too hard, and as a result I started getting spikes in my anxiety levels. This time around, my aim is to simply be running for 30 minutes 3 times a week, to increase my fitness levels, be more healthy and hopefully lose some weight in the process. How fast I run isn’t really of much importance.
What happens if I skip a week?
Obviously the aim of the programme is to build up your fitness and stamina gradually, and therefore if you do miss a week you may find the week after a lot harder than you would otherwise. That is not to say that you can’t catch up, but personally I would accept that you take a week longer and do the week that you missed. You can also repeat weeks if you are finding them difficult, or if the thought of moving on to a longer run feels like something you are not quite ready for.
Do I need to run everyday with Couch to 5k?
No!!! Its actually really important that you don’t, as your body needs rest days in between in order to recover. The Couch to 5k programme recommends 3 days a week, ideally with a rest day in between but you can do these at a time that suits you. I personally do two of my runs as part of a local running group who follow the programme, and then do one homework run on my own at my local park. I find it much harder running alone, so if you have a friend who can do it with you or there is a couch to 5k running group local to you, I would definitely recommend that. The support and encouragement of others can really make a big difference, particularly if you’re feeling like you want to stop!
Where can I find Couch to 5k groups near me?
Have a look on your local Council pages or on Facebook, as chances are there are lots of Couch to 5k groups across the country. If you are based in Nuneaton, Hinkley, Lichfield, Tamworth, Solihull, Shirley or Wolverhampton I can definitely recommend This Girl Runs, which is the programme I take part in each week.
What have you found to be the main benefits of doing couch to 5k?
For me personally, as someone who has an office job, I spend a lot of my working week sitting down, and as a result, I don’t do half as much exercise as I should do. I’d set myself a 2020 challenge of walking 10000 steps a day, but I also wanted to get some “me time” back. Some time away from the kids doing something that made me happy, and running is a great way to step away, reflect, think, process whats happened during the day and relax. I find that thinking time without interruption really valuable. Obviously I would be lying if I said I didn’t also want to get fitter and lose some weight (as the extra 2 stone since I last ran is definitely noticeable!) but for me, the main benefits are for my mental health.
What comes after couch to 5k?
There are other apps you can use after 5k to work up towards a 10k run if you wish, but for me personally, that’s not something that I intend to do. The running group I run with has a session called “Keep Me Going” which is basically a 30 minute run as a group which runs twice a week. As my personal aim is to just keep moving and keep running regularly, I wont be trying to increase my distance.
I hope you found this couch to 5k review helpful, and if you are thinking about giving it a go, DO IT! I promise you won’t regret it! You can also read the half way point of my couch to 5k review here.
If anyone has any more questions they want to ask, drop me a message and I will add them to the list!
#AD This post is in partnership with Love Fresh Cherries
Being a new Mum can be both physically and mentally exhausting. Take the Sleep deprivation, add relentless night feeds and a body recovering from physical trauma and mix in the peaks and troughs of those joyful post pregnancy hormones. Next, sprinkle in an unwelcome serving of colic, a generous portion of wind, and a whole heap of nappy changes, and it’s no great surprise that us Mums can feel more than a little worse for wear in those early newborn days.
When a new baby arrives on the scene, friends and loved ones are normally pretty desperate to come around and visit, stumbling through the door at the earliest possible opportunity, laden with a bags and bags full of beautiful baby grows and balloons. They’re all desperate to hold the baby, take a peak at their tiny little toes and catch a sniff of that adorable newborn smell – as after all, it’s the baby – the brand new arrival, that is the star of the show.
Whilst these generous gifts for the newborn are all very gratefully received, the reality is that it is more likely the Mum themselves who could probably do with a bit of love and self care. However their baby entered the world, its likely that their body will be feeling pretty bruised and battered, they’ll have barely slept in over a week and pregnancy might have left them iron deficient and anemic.
A great alternative gift for a new Mum and something that you can easily make at home yourself, is a hamper of thoughtful practical, self care gifts. Something that will enable her to ensure she concentrates on looking after herself just as much as she does her new bundle of joy and lets them know you’re thinking of them too.
Cherry Self Care Hamper
British Cherry season is currently in full swing, and cherries make the perfect theme for a New Mum Self Care hamper, offering the ideal combination of health benefits for a sleep deprived Mum who is slowly adjusting to her new responsibilities!
We recently made up a Cherry Self Care hamper for our friend who has just welcomed not one, but TWO babies into the world! Here’s what’s inside…
For a Dose of Vitamin C…
Fresh cherries are not only a really refreshing fruit to snack on in the warmer Summer months, but are also a great source of antioxidants including anthocyanins, quercetin, carotenoids, vitamin C and minerals such as potassium. 100g of cherries provide 25% of the recommended daily allowance of vitamin C, so this little jar full should set her well on her way.
Vitamin C can help our bodies absorb the iron within our foods – and with many women being iron deficient or having suffered some blood loss during labour, enhancing the amount of vitamin C in her diet combined with an iron rich diet such as broccoli and spinach can have a hugely positive impact on her ability to prevent anemia or tiredness.
A Slice of Energy…
In the days of cluster feeding and regular wakes ups, it can be really easy for a whole day to pass by in a bit of a blur, so much so that new Mums can forget to eat regularly enough or even consume proper meals. If they are breastfeeding, new Mums are also burning up to 500 additional calories every day, and in order to keep their energy levels up and cope with sleep deprivation, regular healthy snacks are recommended. This energy boosting Cherry and Sultana loaf cake is super easy to bake and is the perfect accompaniment to a warm cup of tea, which you can kindly make them when you visit (as lets face it, its more likely to be a cold one otherwise!)
Wrap a couple of slices in brown paper to present them nicely in the hamper, and then pop the rest in an air tight container so she can spread out her energy over the course of a few days!
To help you feel less tired…
Cherries are a natural source of our sleep hormone melatonin, and whilst still in its infancy, there is promising research linking cherry juice to a better nights sleep. Whilst the regular wake ups and night feeds might be leaving Mum wishing she could reacquaint herself with her king size quilt, this cherry infused flapjack will give her a little dose to help her slowly on her way to the land of nod, and hopefully then the little sleep she does get will be the deep, dream inducting variety!
A well deserved treat…
Not only are cherries low in calories, they also have a low glycemic load which means they are perfect treat for balancing blood sugar and maintaining a healthy weight. These guilt free treats can make her feel like she’s having something really naughty, but are actually very good for you! With just a small layer of dark and white chocolate, they will give Mums that sweet sensation they might be craving whilst offering all the other benefits of cherries mentioned above! I can categorically vouch that these taste amazing (and I may have consumed a few during the decorating process!) As with the cherry and sultana loaf above, a small selection of the chocolate dipped cherries can be boxed up to display and be eaten fresh, but can also be frozen to make the joy last that little bit longer!
Love Fresh Cherries New Mum Hamper
To make your own Love Fresh Cherries New Mum Hamper you will need:
a small wicker basket or tray
Items to wrap your food in – we opted for these sustainable options as they look great when wrapped in string
A small jar
Some additional small gifts for baby – we chose a little white bunny and muslin squares.
Some flowers for decoration.
Little labels for highlighting the benefits of each one
Overall I think creating a New Mum Hamper with a difference is a great way to remind a new Mum that you’re there for her just as much as her baby, and that if she ever wants to chat, off load, share her challenges or frustrations, that all she has to do is give you a call. Those early days of being a new parent can be incredibly overwhelming, and knowing that there’s a friend who’s got your back is quite possibly the best gift you can ever give!
You can find fresh cherries in season at your local supermarket now. To learn more about the health benefits of adding cherries to your diet see the Love Fresh Cherries site here.
When you have a new baby and start your breastfeeding journey, the onslaught of advise can make it a pretty overwhelming place.
Adding to the challenge that breastfeeding is new to both you AND your baby, it appears that everyone (quite literally everyone) has a view on what your doing and how.
‘Hold her like this’, ‘no try this hold instead’. ‘You need to get her to stay on the breast for longer’, ‘don’t let her go longer than 3 hours between feeds’. Then there’s the conflicting messages – ‘breastfed babies don’t get wind’, ‘maybe it’s colic’, ‘she’s cluster feeding’, ‘try and get her to go longer between feeds’, ‘give her some water’, ‘don’t give her other fluids – breast milk is all she needs’ ‘Breastfeeding shouldn’t hurt’ – so why does it hurt?! Urgh. It’s relentless.
That said, for every mixed message you get given about breastfeeding in those early days, one things for sure, in most cases someone you know will have been there. They’ll have come through the cracked nipples and made it out the other side. Worked through cluster feeding and finally got their evenings back, learned to express and have a break, tackled blocked milk ducts and have felt rough as a dog with mastitis and recognise the signs. They’ll be on hand to offer advise for when baby grows her first tooth, starts combining milk with solid food and on how the hell you teach them to cope without you when you go back to work. They’ll even help you with hints and tips when you decide to stop, decide to switch to formula or regular milk or drop the milk feeds altogether.
But when you DON’T stop breastfeeding, everything goes a little bit quiet. Suddenly your pool of contacts for advise and support start to dwindle, and so when you do experience something out of the ordinary; a little bit different to your ‘normal’ it can leave you feeling a little bit lost – it’s a pretty lonely place.
I never planned to breastfeed a 1 year old, I never planned to breastfeed a toddler, and my god I never planned to still be feeding as she approaches her 3rd birthday.
I’m very aware of the judgement and stigma associated with extended breastfeedingand I’ve sadly experienced it first hand. I will also be the first to admit that I too was the one judging before I had children of my own. I didn’t have a clue. But because of this, people may be less inclined to ask for help. Less likely to post in the groups, ask on their socials, reach out to a stranger. It can be hard, you can feel stuck; and speaking as someone who hasn’t had a night away from her since the day she was born; it can be relentless.
I’ve had those horrible comments – the
‘god your not still breastfeeding her are you?’ ‘Is mike still on the boob too?’ (My partner) and ‘bitty’. I’ve even had people tell me it’s weird, and ‘why don’t I just stop’. As if it was that simple. I try and laugh them off but the comments sting. I don’t even know what to say. I now feel embarrassed to talk about it, so I quite simply don’t.
But just because you don’t talk about it doesn’t mean the questions stop.
This week, things have been weird. As the one who’s put her to bed every single night since the day she was born; she’s refused and been fussy 3 nights on the trot. She’s cried and asked for Daddy, once told me my milk tastes funny and then has struggled to settle at bedtime. I want to reach out to a friend and ask ‘is this what natural weaning looks like?’ ‘Is this normal?’ or as google would have me believe ‘shit do I have breast cancer?!’ – (as a health anxiety sufferer, wondering off into the abyss that is google for advice was never going to end well).
But there was no one I could ask. Thankfully I was brave enough to reach out to another blogger @nomipalomy who I knew had extended breast fed her daughter too. Whilst she hadn’t experienced what I had, she could at least offer some insights and ideas to help.
I hate the thought of other Mums feeling just as lost as I have this week so I wanted to say my inbox is always open. I may not have experienced it, but trust me when I say I’ve been through quite the rollercoaster when it comes to the highs and lows of breastfeeding and I’m always happy to give my insights too!
In recent months there has been a growing trend of influencers, media types and the press showcasing women of all shapes and sizes in their content, which is, for the main, extremely positive. As a Mum to two daughters, I want the girls to grow up appreciating that their worth won’t be measured solely by the number on the scales or the dress size they fit into. I want them to learn that women come in all shapes and sizes, and that whats on the inside is just as important as what people see on the surface. That said, there is also a tendency for people to say “I’m over weight and that’s OK, because I am a Mum”, which is where for me the lines start to get a bit blurred. Whilst body confidence is important, and something I am personally yet to find, I also think as parents we have a duty to set a good example to our children about how to lead a healthy and active lifestyle – which can be easier said than done. This is where The Healthy Mummy steps in.
I will use myself as an example. I have two children who are 6 and 2, and as is the case with many women, I put on a lot of weight during my pregnancies. When the girls were born I quite quickly lost the weight again. I was careful about what I ate and running around after a toddler kept me busy and active. I lost the weight gain, and potentially thanks to breastfeeding, ended up actually being slimmer than I was before I got pregnant.
But then the reality of parenthood set in. Life went back to “normal” except my priorities had completely changed. Where as before I was able to put myself first, I now had two little human beings in my home to look after. I went back to work and before I knew it, life got hectic. I was extremely sleep deprived (still am!) and constantly on the go and as a result, rest and self care went out the window. I opted for the easy choices, the quick meals and takeaways – the options that on paper provided the least stress without fully appreciating that these choices were in fact having the opposite effect.
I am now at least 2 stone heavier than I should be, and whilst I would never refer to myself as fat or comment on my weight in front of my daughters, I do want them to know and understand that Mummy is trying to eat more healthily because its important for us to be fit and look after our bodies. I feel like I’ve been making excuses, and that has got to change.
Last week I headed down to London to meet Rhian, the founder of The Healthy Mummy. Rhian set up the Healthy Mummy programme in 2010 after the birth of her first child, when she realised there was no one holistic support system to help Mums shape up and get healthy after having a baby. Her aim was to empower Mums to live a healthier lifestyle and regain their body confidence in a supportive, breastfeeding and budget friendly environment. 9 years on, The Healthy Mummy has helped millions of Mums across the globe achieve their weight loss goals.
I met 6 women today who have all completed a series of The Healthy Mummy 28 Day Challenges and looked amazing, each sharing their own personal weight loss journey and demonstrating not only their physical changes but also the huge positive effects they had seen on their overall health and wellbeing too.
What is The Healthy Mummy 28 Day Challenge??
The Healthy Mummy 28 Day Challenge is an interactive online customisable meal and exercise plan with over 4000 recipes, 350 exercise videos, printable shopping lists and daily support from other real Mums. With a new challenge and theme each month, the content is kept fresh and varied, so that you stay motivated and empowered, without feeling like you are repeating the same content over and over again.
During The Healthy Mummy photoshoot I got to try some of the recipes from the Healthy Mummy programme first hand and I can hand on heart say they were delicious – full of colour and bursting with taste, with lots of healthier swaps for a treat or snack which tasted as good if not better than their naughty alternatives!
Perfect for busy Mums, many of the nutritionist designed recipes in The Healthy Mummy programme take less than 15 minutes to prepare from scratch, or can be batch cooked and frozen to help speed up the mealtime madness. Even better, these are meals that can be enjoyed by the whole family, with hidden vegetables and healthy versions of classic family dinners, meaning you don’t have to prepare 3 different meals just because you are watching what you eat. And for me, if it gets the girls to eat more healthily too, surely that’s a win-win!
When it comes to doing your weekly food shop, you can print of the shopping lists from The Healthy Mummy programme which lists all the ingredients you need to hand. The meal plans are also fully customisable, meaning if you don’t like some ingredients or have specific food allergies you can tailor them to suit you. The crucial bit is that they cut out processed foods, reduce your white sugar, (even with dessert!) and increase the amount of protein and fibre you consume.
The Healthy Mummy also appreciates that post baby budgets can be tight! The shopping lists ensure you only buy what you need (reducing unnecessary impulse purchases!) and by meal planning you can plan ahead and reduce waste, with most meals in the programme averaging at a cost of under £1.25 a serving!
As an extended breastfeeder, I was also really pleased to learn that The Healthy Mummy 28 Day Challenge is completely breastfeeding friendly. So many online ‘diets’ or fitness programmes aren’t healthy for breastfeeding Mums, cutting huge amounts of calories which are actually hugely important in order to maintain breastfeeding and milk supply. The Healthy Mummy 28 day challenge Programme gives Mums additional calories when breastfeeding – consuming 1800-2000 calories and still losing weight, safely for them AND their baby.
Exercise in The Healthy Mummy 28 Day Challenge
As a Mum, finding time to fit exercise into your day around breastfeeding, nappy changes, nursery and school runs can be really difficult. That said, how many times have you sat scrolling through your phone in the evenings and before you know it half an hour has gone by? Did it actually make you feel good? No – I sincerely doubt it.
On my visit down to The Healthy Mummy photoshoot, I chatted with the team about the exercise features of the app to learn more about how they support Mum’s weight loss loss journey. The personal trainer designed exercise progammes within The Healthy Mummy 28 Day Challenge are an easy way to incorporate some exercise into your day, starting off slowly but helping shed weight fast. With 30 minute fully instructed programmes, it is easy to add one into even the busiest of days, and no need to worry about travelling to the gym, what clothes you need to wear or whether people are going to judge the quality of your downward dog.
There are over 350 fitness videos within the Healthy Mummy app, ranging from postnatal to advanced depending on how recently you had your children. The exercises help target all areas of the body including strength, cardio, tabata, pilates and more and can all be done safely from the comfort in your own home, with no equipment and minimal space requirements.
The Healthy Mummy 28 Day Challenge helps provide motivation for you to achieve your goals, encouraging you to track your progress, educate you about improvements to your lifestyle and making you accountable for your actions, in a friendly and supportive environment.
When chatting to the Mums at the photoshoot, the support and community feeling was something that had really kept spurring them on and focused on achieving their goals. It was so lovely to hear about Mums supporting Mums, when so often these days we are very quick to do just the opposite. With a free Facebook group where Mums can chat, meet likeminded people and share ideas and inspiration, The Healthy Mummy programme also seems to help combat one of the other main challenges of being a new Mum – loneliness. I can imagine that having those connections to help you through the harder days can be really invaluable.
Overall I had a great day at The Healthy Mummy photoshoot and found it really eye opening. It’s made me realise that the excuses I make (regularly) for my lack of willpower and unhealthy choices really aren’t justifiable anymore, and that I should instead be opting for a proactive approach to managing how I eat and exercise. For me, THATS what body confidence is all about – positive role models for our children, looking after our bodies and ensuring both of physical and mental wellbeing.
You can learn more about The Healthy Mummy and the 28 Day Challenge on their UK website here.
Hi, I’m Lucy, a thirty something mum of two from Birmingham. A memory maker, tradition keeper, stationery addict and Mr Men fanatic. HR Advisor by day and sleep deprived Mama by night!
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