• Skip to primary navigation
  • Skip to main content
  • Skip to footer

Victoria Smith Nutrition

  • Home
  • About Me
  • 1:1 Programmes
  • Success Stories
  • Blog
  • Contact

Think Outside (No Box Required)

29 November 2019 By Victoria Smith 2 Comments

I have fallen back in love with walking! Something we take for granted and so often overlooked is now slowly transforming my life. My gorgeous 14-year old whippet Alfie sadly passed away last year and I have realised that without him walking had, until very recently, become functional and lost a bit of its sparkle, especially with two young children and the logistics of carting all their mountains of stuff around. The endless days of going out for leisurely walks simply to get into nature, breathe fresh air and enjoy being underneath the tree canopy seemed for a while to be a thing of the past. I used to love witnessing the change of the seasons, listening to the sounds in the woods and enjoy the simplicity of watching wildlife going about their daily life. Until recently walking for me had become about getting somewhere, going to the shops, the school run and lacked the space, nourishment and joy that it once held when I perceived that I had more time. As a result, life seemed to be a bit greyer and more urban in its daily routines and flow.

However, in the past few weeks the love I used to have for walking is beginning to return and I have started going out again for a daily walk. Not a walk to get somewhere, but a walk to get back to myself. I wrap up my 5-month-old daughter in her pram and we set out just as she is about to have her morning nap and start walking. In my bag I take a flask of herbal tea and I go armed with a daily podcast to listen to. Now, once again, I am delighting in getting outside in nature, sadly this time without my beloved Alfie, but starting to re-acquaint myself with old paths we used to travel together. I just love being outside, whatever the weather; I wrap up accordingly, put one foot in front of the other and before I know it an hour has easily gone by.

Walking is a free, gentle, low-impact activity that requires no special training or equipment, it’s something that is easily accessible to almost all of us. It is easy to start slowly and build up gradually, as well as being the ideal exercise to fit around everyday life. As a result, it addresses many of the common barriers to being more active, such as lack of time, money, poor health and physical limitations. [1]

Walking has many well documented health benefits including maintaining a healthy weight, preventing or managing heart disease, high blood pressure and type 2 diabetes, strengthening bones and muscles, improving balance and coordination and improving our mood.[2] Shane O’Mara, Professor of Experimental Brain Research at Trinity College, Dublin explains that the health benefits of walking actually go even further by helping to repair our brains, aiding digestion, reducing inflammation, and allows us to be creative and better at problem solving. He also states that walking enhances our memories and, importantly in our aging population, helps older people who walk to be less lonely.[3]

All these amazing health benefits are free and completely accessible to us at any time! And for those trying to conceive, walking may improve your chances of getting pregnant, especially in women who are overweight or obese. One study showed that for overweight or obese women who had experienced 1-2 miscarriages, their probability of conceiving increased simply by walking for more than 10 minutes a day.[4]

So how much walking should we be doing and how can we encourage ourselves to get our comfy walking shoes on and get out there? The standard recommendation of walking 10,000 steps a day has now been shown to be a rather arbitrary figure and not based on robust evidence. Indeed, O’Mara talks about trying to aim more for 10,000-14,000 steps a day. Clearly this is something to aim for as 14,000 steps is about 6 miles, but it does bring to mind the question of how can we achieve this goal in our own daily lives, in order to reap all of these wonderful health benefits? One way is to break it down into more manageable steps over the course of the day and generally aim to be more active, instead of having to find a big block of time. Technology can help us in this endeavour as we can keep track of the number of steps we have walked in a day by looking at the Health App on our smart phones. Thus, most people don’t even need to buy any extra equipment.

Current thinking also states that it is not just the number of steps walked in a day that is important, but also the speed at which we are walking; indeed we are now being encouraged to aim for at least 10 minutes of brisk walking daily.[5] The NHS have a free downloadable app called Active 10, which monitors the quality of our walking. It distinguishes a stroll from the type of walking that gets our heart pumping and being a bit out of breath if we try and hold a conversation; apparently it is the combination of intensity and duration that confers the maximum health benefits.

So, what have I noticed since I have started my daily walks? My mood is better and more positive, my stress levels are lower, I’m more cheerful, my digestion is better, I am definitely sleeping better (as much as anyone with a 5 month old can sleep well!), my clothes are fitting better, my energy is better, I have a feeling of connection with the natural world again and I have time to think and reconnect with myself – all this from a simple daily walk! Interestingly, I have also found myself really looking forward to getting out each day – somehow my day is not the same without it.

How can you fit in even 30-minutes of walking daily? Some simple ideas may be to go out at lunchtime with colleagues or on your own for 30 minutes of peace, get off the bus or tube a stop early and walk the rest of the way, get up a bit earlier in the morning and walk the kids to school rather than take the car (they’ll benefit too!), walk up the stairs rather than taking the lift or escalators, fix a time in your diary to go for a walk with a podcast and enjoy some time to yourself, or, when you have more time at the weekends, explore your local parks and woodlands and get out in the fresh air. Make this commitment to yourself, dig out some old trainers, a raincoat and get some thinking time outside and, who knows, maybe you might fall in love with walking too…

[1] https://www.walkingforhealth.org.uk/sites/default/files/Walking%20works_LONG_AW_Web.pdf

[2] https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261

[3] https://www.irishtimes.com/life-and-style/travel/ireland/why-walking-works-as-a-self-acting-repair-tool-for-body-and-soul-1.3968370

[4] Russo LM et al., 2018, ‘A prospective study of physical activity and fecundability in women with a history of pregnancy loss’, Human Reproduction, vol 33, 7, pp. 1291-1298. https://academic.oup.com/humrep/article/33/7/1291/4965834

[5] https://www.nhs.uk/oneyou/active10/home

 

Filed Under: Lifestyle change

About Victoria Smith

My name is Victoria Smith. I’m a Registered Nutritional Therapist & Health Coach, and I’m passionate about helping people take control of their health in small achievable steps.

Subscribe to receive my weekly email, latest blog posts and special offers

Privacy Policy

Reader Interactions

Comments

  1. Elizabeth Starmer says

    2 December 2019 at 7:52 pm

    A great reminder of all of the health benefits (physical and emotional) you get from walking for just 30 mins a day! Thank you so much. I often look after my friend’s gorgeous sprocker who likes nothing more than a walk in the woods. If you, like me, need a purpose when walking, help a friend out by taking their dog for a walk! It’s good for the soul.

    Reply
    • Victoria Smith says

      2 December 2019 at 9:40 pm

      That’s a great idea! Taking a dog for a walk is just wonderful and it’s good for both of you. Happy walking!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Before Footer

Follow me on Instagram...

It’s amazing that women and men are now beginnin It’s amazing that women and men are now beginning to talk about the perimenopause
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For too long it’s been swept under the carpet, ignored or worse, made fun of.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The perimenopause is like the rebellious younger sister of the menopause.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It is a stage in a women’s life where you are still having periods, but you may start noticing they are becoming irregular and other symptoms start appearing. This can start as early as 35.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The menopause is only one day and marks the one-year anniversary since your last period. The average age is 51. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, what are some of the symptoms of the perimenopause?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
•. Irregular cycles and changes to menstrual flow
•  Depression and anxiety
•  Rage 
•  Joint and muscle pain
•  Brain fog
•  Poor memory and concentration
•. Vaginal dryness and painful sex
•. Insomnia
•  Night sweats or hot flushes
•  Low bone density 
•  Panic attacks
•  Headaches and migraines
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The list is endless! And it is estimated that 13 million women in the UK are either perimenopausal or postmenopausal.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you are experiencing any of these symptoms and are in your late 30s onwards, you could well be in the perimenopause.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The first port of call should be your GP. But the menopause is more than just about oestrogen and there is a lot you can do naturally to support yourself through this stage. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
When you make simple changes to your diet and lifestyle, so that you balance your blood sugar, support your digestion and reduce stress levels in your life, amazing things start to happen.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You go from feeling exhausted, foggy and irritable to feeling calmer, more energised and more confident in yourself again.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Send me a DM if you want to know more x
If, like me, you like a glass of wine or two but a If, like me, you like a glass of wine or two but are aware that drinking too much can be harmful for your health, how do you find a happy medium?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I have had times in my life where I haven’t drunk at all (before and during my two pregnancies and also during a prolonged 10-month break in 2021) and I have times in my life where I found myself drinking more than I should (during 2020).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Neither is a happy place for me. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I enjoy having a glass or two of good quality wine at the weekend and the marking of a different time of the week.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But I do not enjoy the disrupted sleep, irritability, sugar cravings, weight gain and tiredness that comes with drinking too much.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let’s be honest, it is easy for one glass to turn into a bottle and before you know it you're drinking well over the recommended 14 units of alcohol for both women and men a week.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I would advise keeping it to below 10 units a week.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, how can you still enjoy a drink but keep it in hand? Here are my top tips:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍷 Get real and track how much you are drinking.  The @drinkaware_trust app is a useful tool for this.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍷Plan to have some alcohol-free days. I have at least 4 a week.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍷 Buy yourself a special small wine glass. This is absolutely key to keeping on top of how much you are drinking at home. I have one that is 140mls, so it is a good size for a small 125mls glass of wine. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍷Learn to savour each mouthful and slow down. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I often have a couple of small glasses on a Friday and Saturday night and then possibly the odd glass on a Sunday. I don’t drink Monday to Thursday.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is just over 8 units a week. It may not be for everyone, but for me feels like a happy medium and realistic in the longterm.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What are your strategies to keep your alcohol intake in hand? I'd love to hear x
For two years after I had my second daughter, I th For two years after I had my second daughter, I thought I was going mad. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I was a mum to a toddler in my mid-40s and I was supposed to be tired, right?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
But this was different
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I was so forgetful
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It wasn’t just things like where my keys were or forgetting friends’ birthdays or what I had walked into a room for
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It was more that it didn’t even cross my mind to remember things. Almost as though parts of my brain were missing
⠀⠀⠀⠀⠀⠀⠀⠀⠀
On many occasions I worried that this might be the beginning of early onset dementia.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What I realise now is that I had brain fog, which is a common symptom of the peri-menopause
⠀⠀⠀⠀⠀⠀⠀⠀⠀
At the time it didn’t cross my mind that I might be peri-menopausal. Wasn’t the menopause something that happened in your 50s and was all about hot flushes, insomnia and night sweats?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Brain fog is a common symptom caused by declining oestrogen and testosterone levels. Add in increased levels of the stress hormone cortisol, which also has a negative effect on memory and brain function and you get a perfect storm in your mid-40s. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, what did I do about it? I tweaked my diet, added in more rest and took the right supplements to help support my memory and brain function. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And now, my brain fog has lifted. I feel clearer, less anxious about it and more myself again.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For many women HRT may also be a good option and the first port of call is to go and talk to your GP. But there is a lot you can do alongside this to support the peri-menopause. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am excited to be running a new small group programme called Sail Through the Perimenopause starting on Thursday 9th June. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is for you if you would like support to have more mental clarity, energy and confidence. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Send me a DM if you want to know more x
There is so much in the news at the moment on the There is so much in the news at the moment on the menopause thanks to @davinamccall 
 
Finally, this important area of health is getting airtime
 
Women’s midlife hormones are no longer the butt of jokes
 
And people are now understanding that the symptoms of brain fog, anxiety and loss of confidence are real and distressing for millions of women.
 
This is an area I am passionate about
 
Supporting women to rebalance their midlife hormones
 
Teaching them to make simple tweaks to their nutrition
 
Guiding them on how to look after themselves better
 
Helping to bring themselves back to life
 
When they begin to prioritise themselves for the first time in years
 
The changes can be extraordinary
 
Take my client who went from feeling overwhelmed, anxious and that she couldn’t cope to feeling on top of things, more relaxed and more present with her family.
 
Or my client who went from feeling worn-out and unimportant to feeling that she was nourishing herself for the first time in years, feeling more connected to the joy in her life and enjoying time being active with her family.
 
Or my client who went from feeling anxious and that she was no longer herself and a passive spectator in her life to feeling calmer, happier and more energised to live her life fully.
 
It is easier than you think to feel better, calmer and more yourself again.
 
Send me a message if you would like my help too
 
I am here when you are ready x
How to overcome the fear of failure around change How to overcome the fear of failure around change and move forwards in your life
Follow

Footer

Book your complimentary 30 minute call today and see how I can help you.

Book now

  • About Me
  • Success Stories
  • 1:1 Programmes

Subscribe to receive my weekly email, latest blog posts and special offers

Privacy Policy

Complementary and Natural Healthcare Council
British Association for Nutrition and Lifestyle Medicine
Copyright © 2022 Victoria Smith Nutrition | All Rights Reserved | Privacy Policy | Website by Callia Web