When energy reserves are running low, try this yoga flow to restore and replenish

Exercise might not be the first thing you think of when you’re overtired and looking for ways to boost your energy levels – but perhaps it should be.

The science behind this works in a few different ways. Firstly, when you exercise, cellular changes take place inside your body, with the exertion prompting you to produce more mitochondria – often described as the ‘powerhouse of the cell’ – which creates fuel from the food you eat and the air you breathe. This, in turn, increases your energy supply, giving you a boost to keep on going. Beyond that, exercise also increases the oxygen circulation inside your body, plus it triggers the release of endorphins, feel-good chemicals that’ll give you that up-and-at-’em attitude. Of course, finding the motivation to actually move can still be a challenge. But here’s where yoga comes in…

“Being overtired is a sure sign that the body needs rest, so I would always recommend keeping movement gentle and almost always floor-based,” says yoga teacher Iain Ross. “Often when tiredness or fatigue sets in, forcing yourself into a dynamic physical practice can be counter-productive. At best, you’ll feel totally unmotivated, at worst it can lead to injuries. Listen to your body and respond as necessary.”

Iain’s golden rule is: always let your practice meet you where you are – a sentiment that stresses the importance of listening to your body, and moving in ways that make you feel good. He recommends focusing less on what you think your practice should look like, and more on what you need from it. “Sometimes that may simply be 10 minutes in a meditation and that’s enough, others it may be some gentle strengthening or perhaps a longer Yin or restorative practice,” he explains. “Let your body guide you into what’s needed, rather than sticking with anything too rigid.”

With all that in mind, if you find yourself low on energy, give this sequence a try. Take it at your own pace, let your intuition guide you, and open your heart to the energising and empowering effects of yoga.

Over to you

Try this yoga sequence, created for you by Iain Ross.

Seated twists

Sit up tall on the sit bones and let the spine be long as you inhale. As you exhale, place the left hand to the outer right thigh and the right hand behind you as an anchor point. Inhale here, and as you exhale allow your body to move deeper into the twist. Repeat on the second side, and then flow between the two shapes, using the inhale to bring you through the centre and then exhale to twist.

Seated side bends

Place the right hand beside you and reach your left hand upwards, as you inhale to create length in the side body. On the exhale, bend the right arm to a side bend towards the right. Repeat on the second side, and then flow between these two shapes using the breath. Inhale to come through the centre and exhale to bend.

Seated heart openers

Inhale to bring your hands into prayer position at the heart centre. Exhale as you interlace the fingers and push your palms forward. Inhale and raise your hands above your head, keeping the interlace of the fingers if it

Food has the ability to transform our wellbeing – so here’s how to use it

From meditation and mindfulness tools, including classes and apps, to a broader offering of therapies, and a wide variety of courses involving movement such as yoga – there’s a lot on offer when it comes to effectively soothing anxiety. However, one key topic has not had as much publicity, even though it plays a crucial role in our mental health and mood, as well as providing the foundation for our body to function and restore balance.

After creating and delivering numerous presentations on the link between nutrition and mental health, I really felt so passionate about this subject and it has now become a major part of my clinical practice. So, to give you an idea of how powerful food can be when it comes to mental health, I will share my top tips on what to eat to soothe anxiety.

1. Healthy fats

Healthy fats, such as omega 3, are crucial for brain function, and are strongly linked to our mental health. Research shows that an imbalance of omega 3 and omega 6 fats can increase our risk of developing mood disorders. To help restore balance, try to include three portions of oily fish in your diet per week – such as salmon, mackerel, anchovies, sardines, and herring.

While oily fish are the best food source of omega 3 fats available, you can also include shelled hemp seeds, ground or soaked flax/linseed, and soaked chia seeds on a daily basis. These are an excellent source of omega 3, as well as protein, fibre, and other beneficial nutrients. You can sprinkle these over salads, stir them into porridge or overnight oats.

Also, try to limit processed foods made with sunflower or corn oil (crisps, biscuits, chocolates, cakes, and many ready meals), as these are particularly high in omega 6 fats.

2. Tryptophan

The amino acid L-Tryptophan is a crucial precursor of serotonin, our happy hormone. While serotonin also has many other functions in the body, it is best known for its role in stabilising our mood. Without enough tryptophan, the body can’t make adequate amounts of this essential hormone.

To ensure you get plenty of tryptophan in your diet try to get at least 1g of protein per kilogram of body weight each day. Getting adequate protein is one of the best ways to cover your tryptophan needs, and remember to always eat protein with carbohydrates (from vegetables, fruit, or whole grains) as the body can only properly utilise tryptophan when consumed with carbs.This is because carbs are needed in order for tryptophan to cross the blood-brain barrier, and be converted to serotonin.

I often see clients who report chronic low moods and increased anxiety when trying to lose weight on a very low-carb diet. Some foods, which are particularly high in tryptophan, to add into your meal rotation are turkey, oats, nuts, seeds, bananas, and cherries.

3. Magnesium

Otherwise known as ‘nature’s chill pill’ (among nutritionists), magnesium aids relaxation and helps to regulate neurotransmitters. A 2017 review that looked at 18 different studies found that magnesium did reduce anxiety. The studies looked at mild anxiety, anxiety during premenstrual syndrome, postpartum anxiety, and generalised anxiety. Including plenty of magnesium-rich foods is important not just for anxiety, but also helps build stress resilience, and improves sleep quality. To meet your daily needs, I

One in four expectant mothers are reluctant to share their pregnancy news for fear of the stigma that they may face

The discovery of a pregnancy is often a cause for joy and celebration as parents look forward to the start of a new chapter of their lives. But among the happiness, a study from Culture Shift, a platform for reporting bullying and harassment, has found that one in four expectant mothers are reluctant to share their pregnancy news, due to a fear of the stigma that they may face in the workplace – with the figures rising to nearly half of women who had been in employment for less than six months when they found out they were pregnant.

And the fears aren’t unfounded. 21% of survey respondents know someone who had faced maternity discrimination at work, and 12% have experienced it themselves.

Sources of stigma and discrimination highlighted in the survey included:

• Feeling like their colleagues were talking about them behind their back
• Believing their employer no longer recognised their good work
• Not being invited to team socials
• Hours were reduced when they shared they were pregnant
• Not being included in team meetings

All these things come together to create an anxiety-inducing and uncomfortable environment, at a time when support is needed the most.

“It’s particularly concerning to see that for one in 10, the perpetrator is their manager, the very person employees should be able to confide in when they are in a challenging situation and who is meant to be setting an example for fellow colleagues,” says Gemma McCall, CEO at Culture Shift.

“Having a child is a huge moment for parents and affects so many aspects of their life. Expectant mothers already have a lot to contend with as they prepare for the arrival of their little one and they shouldn’t have to be subjected to such behaviour which can lead to unnecessary stress and anxiety. Not only this, but facing maternity discrimination can make expectant mothers feel incredibly isolated. Being pregnant should be an enjoyable experience for mothers, and they shouldn’t be exposed to such negative behaviour in their place of work.”

What can I do if I’m experiencing pregnancy stigma or discrimination?

By law, an employer must not discriminate against someone because of their pregnancy, because of an illness related to their pregnancy – including related time off – or because of maternity pay or leave that they are taking or plan to take. And this law applies regardless of how long the individual has been in employment.

Some examples of discrimination include dismissal, not offering them a job, changing their pay, forcing them to work on maternity leave, refusal of job training or promotion opportunities, reduction in hours, pressure to resign, or failure to remove health and safety risks at work – and this applies throughout pregnancy, and until the end of maternity leave.

For information and guidance, you can get free advice from maternityaction.org.uk

But while more obvious discrimination can be challenged by the law, subtle stigma is rife, and it’s forcing expectant mothers to make difficult choices, like hiding their pregna

We explore some myths around dyslexia and the strengths of dyslexic thinking

Many of us know dyslexia as a learning difference, something that typically affects reading and writing. And while this is true, this is only part of the picture. Dyslexia affects the way we process information, including what we see and hear as well as organisational skills. There are also strengths to be found, particularly in design, problem-solving, creative skills and communication skills.

These skills can often be overlooked, however, “Because our brains process information differently, we sometimes struggle with certain things that others may find easy.” explains Kate Griggs, author, and founder and CEO of charity Made By Dyslexia. “These things are often the skills that we are assessed on, or which people generally link to intelligence.”

“This can make us feel as if we’re not as smart as others, and it can make others think that, too. For example, 89% of dyslexics struggle with spelling and grammar, but we are often brilliant writers and communicators.”

Kate notes that when spelling or grammar mistakes are made, others can be quick to highlight it, calling out those with dyslexia as ‘careless’. “It’s hardly surprising that three out of four dyslexics hide their dyslexia from their employers.”

When people focus on these areas, it’s easy to miss the skills dyslexic thinkers can bring, especially in the workplace. “Dyslexic thinking skills are the soft skills that every workplace is looking for,” explains Kate.

Dyslexic thinking skills are the soft skills that every workplace is looking for.

Dictionary.com defines dyslexic thinking as ‘an approach to problem-solving, assessing information, and learning, often used by people with dyslexia, that involves pattern recognition, spatial reasoning, lateral thinking, and interpersonal communication’.

Kate's charity, Made by Dyslexia has produced two reports with global organisation EY that map dyslexic thinking skills with the World Economic Forum’s top 10 skills for the future. Based on these reports, LinkedIn has now added dyslexia thinking as a skill.

“Research shows us that the top 10 skills needed in the workplace are dyslexic thinking skills. Made By Dyslexia’s Dyslexic Dynamic Report with Manpower found that, by 2025, half of jobs will be done by machines, and the half that will be done by humans, require dyslexic thinking skills, concluding that dyslexic thinking can fill the global skills gap.”

Kate shares that dyslexia makes people very good at certain things, and very bad at others which means many discover their dyslexic thinking skills early. This leads to lots of practice, making those with dyslexia experts.

“For us to lean into our superpowers and delegate our

There are many factors that contribute to how someone might experience the menopause. This menopause awareness month, we’re taking a look at how you can support your body through this life stage

The menopause is a natural stage in life for women and people who have had periods where their hormone levels lower and their reproductive organs stop working. This typically happens between the age of 45 and 55, though it can happen earlier or later for some. You reach menopause when your periods have stopped for 12 months.

Menopause and perimenopause can be an extremely difficult time for those going through it. It often comes with hard-to-manage symptoms such as anxiety, mood swings, brain fog, hot and cold flushes and sleep problems. These symptoms can not only affect your physical health but can also take a toll on your mental health and wellbeing, your energy, work and your relationships.

Everyone will experience menopause differently and may have other symptoms, which can make it a tricky thing to manage. Often, HRT is given to treat the symptoms of the menopause. There are, however, some other remedies that you can try to support your body and mind during this time.

Menopause and sleep

According to the UK Parliament Survey, eight in 10 women report having trouble sleeping during the menopause. The constant fluctuating of body temperature can play havoc with getting a good night’s sleep. To sleep well, we ideally need our body temperature to be around 18 degrees or slightly lower. Hot flushes and night sweats caused by changing oestrogen levels disturb this, so the key to getting some shut-eye and wake feeling rested is to try and manage your temperature at night.

Tips for keeping cool:

• Have a cold water bottle or ice pack wrapped in a cloth and keep this close to you in bed.
• Try sleeping with a fan on. To optimise cooling even more, try placing a bucket of ice in front of it for the fan to circulate the cold air.
• Sleep with a window open to avoid a stuffy bedroom and improve air circulation.
• Take a cool shower or bath right before you go to bed.
• Wear cotton pyjamas to absorb night sweats and help cool you down faster.

What you consume can also support healthy sleep:

• Foods rich in phytoestrogens such as soy, oats, berries, flaxseeds, apples, lentils and rice can help mimic oestrogen which may help minimise your sleep disturbance.
• Try consuming “cooling foods” like carrots, watermelon and cucumber. These will all help to cool down your internal body temperature.
• It’s true what they say about a glass of warm milk right before bed. Whether you go for a soy or dairy option, warm milky drinks can support deeper sleep.
• To reduce night sweats, try consuming more foods that are rich in omega 3, such as fish and avocado.
• Drinking a cup of camomile tea has also been known to support relaxation for a better night’s sleep.
• Things to avoid eating and drinking include alcohol, caffeine, sugary and spicy foods. All these can inhibit sleep.

Menopause and exercise

Although exercising won’t alleviate your symptoms altogether, it can help you to better cope.

Yoga is a great way to work with your chakras (your energy centres) to help r