Ever feel like the weight of the world is a little lighter after a chat with a friend or a shared laugh with a group? It's not in your head. Science shows that community and connection are powerful ingredients in the recipe for better health - and they might just be the missing piece of your wellbeing puzzle.
We're wired for connection. Humans are social creatures, and our health depends on it. Studies have shown that people with strong social ties live longer, have better immune systems and even recover faster from illness. On the flip side, loneliness is as harmful to your health as smoking 15 cigarettes per day. Yes, really - click here to find out more.
Take Okinawa, Japan, where people form moais, small groups of friends who commit to supporting each other for life. Or Sardinia, Italy, where communal meals and shared celebrations are part of daily life.
What makes these communities special isn't a secret. They've simply made connection a priority. And that connection, whether through friends, family, or shared purpose, creates a ripple effect: better habits, stronger resilience, and a greater sense of belonging.
Let's be honest: making changes to your diet, exercise, or lifestyle isn't always easy. But when you are part of a supportive community, it's a whole lot easier to stay on track. Surrounding yourself with people who share your goals - whether it's eating better, moving more, or just being kinder to yourself - can inspire you to achieve more than you thought possible. This is one of the reasons Facebook groups - despite all the politics - are thriving.
Eating habits: Sharing healthy recipes or cooking with friends makes good nutrition feel fun and sustainable
Exercise motivation: Joining a walking group or fitness class keeps you moving (and accountable)
Emotional support: A quick chat with someone who 'gets it' can help you power through those tough days, particularly when dealing with a condition like PCOS
We tend to reflect the behaviours of those around us. So, finding a community that supports your goals isn't just nice - it's smart.
Connection isn't just about shared goals. It's about feeling seen, valued, and part of something bigger than yourself. That sense of belonging can lower stress, boost happiness, and even reduce inflammation in the body. It's the ultimate mind-body benefit.
Whether it's a group of close friends, a local community group, or even an online space where you feel at home, belonging feeds your soul and your health.
Community comes in all shapes and sizes, and finding the right fit for your personality, lifestyle, and goals is key. Here are some examples of thriving community spaces that can inspire connection and better health:
Health and wellness groups
Fitness classes: local yoga studios, Zumba sessions, or even park boot camps often create a strong sense of camaraderie. Sharing a workout with others can help you stay motivated, even on the days when you'd rather not lace up your trainers.
Why it works: The shared goal of better fitness fosters a positive, supportive environment. You're not just exercising: you're bonding over a shared challenge.
Cooking or nutrition workshops: Whether it's a meal-prep class or a group that meets to share healthy recipes, these spaces offer practical knowledge and social connection.
Why it works: Cooking and eating are inherently social activities, and group settings make them even more enjoyable. You can also swap tips, successes, and even the occasional healthy treat.
Virtual communities
Online forums and groups: Platforms like Facebook groups or community apps (eg Meetup or Nextdoor) allow people with shared interests to connect, regardless of location. For example, a virtual walking club where members log miles and cheer each other on through group chats or video calls. Or why not join our PCOS Facebook group? You can find it here.
Why it works: For people with busy schedules, mobility challenges, or who live in rural areas, online communities can offer the same benefits as in-person ones.
Cross-generational opportunities
Volunteering programmes: Community gardesn, charity events, or organisations like Age UK or Lady McAdden's often bring people together of all ages to work on shared projects.
Why it works: Cross-generational activities encourage empathy, expand perspectives, and bring a wealth of new ideas to the table. Plus, they create a sense of purpose.
Mentorship schemes: Whether it's through a professional organisation or a local school, mentorship provides a two- way exchange. The mentee gains knowledge, and the mentor finds fulfilment in giving back
Hobby-based groups
Outdoor clubs: Hiking groups, cycling clubs, or even birdwatching societies combine physical activity with the chance to connect over a shared love of nature.
Why it works: Time outdoors reduces stress, boosts mood, and offers a refreshing change of scene, while the group dynamic keeps you engaged.
Creative meetups: Think knitting circles, book clubs, or art workshops. These are spaces where people come together to create, learn and share.
Why it works: Creativity is a powerful way to relax and focus and doing it with other multiplies the joy and motivation.
Faith-based communities
Many religious and spiritual organisations offer regular gatherings that focus on connection, reflection, and shared purpose.
Why it works: Faith communities often create a strong sense of belonging, which can reduce stress and provide comfort in challenging times.
If you're thinking, "That sounds amazing, but where do I start?", here are some ideas:
Reconnect: Reach out to friends or family members who make you feel good.
Try something new: Join a class or club that sparks your interest.
Find your online tribe: Virtual communities can be just as supportive as in-person ones.
Start small: Even one meaningful connection can make a difference.
It's completely normal to feel unsure or hesitant when it comes to building connection. The important thing is to take that first small step. Whether it's to text an old friend, attending a new class, or simply smiling at someone in passing, every little effort counts. Over timelines those small moments of connection can grow into something bigger - a network of support, joy, and belonging.
So, who will you connect with today?
Who are your biggest cheerleaders?
How often do you connect with them?
What's the one thing you can do this week to nurture those relationships?
10 Reasons Why You Need More Sleep
I’m sure you’re already aware that getting more sleep is a great idea, but here’s something I see a lot in my nutrition clinic: knowing something doesn’t mean doing it.
Sometimes I feel it’s because people aren’t completely sure why sleep is so important for their health and, without that vital piece of information in place, it’s hard to persuade yourself it’s something you should be doing when there are so many other things calling for your attention and your valuable time.
So today I thought I would offer up some compelling reasons why making sleep a priority really is a good idea. You will likely already know many of the things you could do to make sleep more likely to happen but there is no urgency because the concept of sleep feels too far removed from the symptoms you’re experiencing. So, here’s my list, which is not exhaustive. Let me know which is the biggest reason you have for sleeping more!
Are you ready to discover the game-changer that could transform your health? Let's talk about sleep – the unsung hero of well-being – and what the lack of it is doing inside your body.
1. Promotes weight gain
Are those stubborn extra pounds refusing to budge? Enter sleep – a star player in your weight loss journey.
Many studies point to sleep restriction leading to increased levels of ghrelin, the hunger hormone, and decreased levels of leptin, the hormone responsible for fullness.
Not only that, chemical changes inside the brain also alter the kinds of foods you fancy eating. So, by ensuring sufficient sleep, you're not just avoiding late-night snacking; you're setting the stage for a metabolism that works in your favour.
2. Creates more inflammation
Practically every cause of dis-ease in the body (and also disease) is related one way or another to inflammation. Inflammation can wreak havoc on your body, and poor sleep might be fanning the flames.
Researchers found a clear link between sleep deprivation and increased inflammatory markers. So, when you prioritise sleep, you're not just easing into dreamland; you're actively reducing the risk of inflammatory conditions of all kinds.
3. Destabilises your hormones
Your body is a finely-tuned orchestra of hormones, and sleep plays the role of the conductor. Skimping on sleep can throw this delicate symphony off balance, impacting everything from stress hormones to those governing metabolism (like hunger and fullness) as well as female hormones. For women, sleeping well is not a luxury.
When you don’t sleep, what might be on the cards includes menstrual irregularities due to interruptions your body’s natural wake-sleep rhythm, exacerbated PMS as well as problems with fertility, too. A harmonious hormonal dance begins with a restful night's sleep.
4. More stress on top of your existing stress
Feel like stress and anxiety are running the show? Let sleep be your backstage pass to tranquillity. Author of the book Why We Sleep, Matthew Walker, highlights the crucial role of sleep in emotional regulation. Get less sleep, expect heightened emotional reactivity, increased stress and anxiety, and symptoms of mental health disorders like depression.
So, when you're tucked in for the night, you're not just escaping reality temporarily; you're arming yourself against the stressors of tomorrow.
5. Poor memory
Ever wondered why a good night's sleep leaves you feeling mentally refreshed? It’s because sleep contributes to memory consolidation and cognitive function.
When you prioritise sleep, you're not just catching up on dreams; you're enhancing your brain's ability to tackle challenges, adapt to new circumstances, make better decisions, and retain information. That sounds like a win on every level imaginable.
6. Compromised immunity
Picture sleep as your body's superhero cape, especially when it comes to the immune system.
Insufficient sleep weakens your defences, making you more susceptible to infections and worse – studies point to lack of sleep also being a risk factor in a variety of cancers. Want to stay healthy? Make sleep your immune-boosting sidekick.
7. Greater risk of heart disease
Heart disease is a leading cause of illness and death across the western world and there are a huge number of risk factors involved, from smoking to being overweight. Interestingly, there is an increasing amount of attention being given to poor sleep and cardiovascular risk. It’s thought to be linked to the non-REM sleep stages, during which your whole body slows down (heart rate, blood pressure, breathing) and this is restorative for the heart.
Now imagine getting less sleep or interrupted sleep… Small wonder that chronic sleep deprivation is linked to a wide range of cardio conditions, like high cholesterol, stroke and heart attack. Guard your heart – prioritise those peaceful nights.
8. More likely to get diabetes
Watch out for the blood sugar rollercoaster! If you’ve been in my world for a while, you might have seen me talk about blood glucose levels being key for hormone balance. It’s a subject I never tire of talking about it and it’s easier to get under control than you might think. This is a key part of all my nutrition programmes so do let me know how I can help.
Lack of sleep has been linked to insulin resistance, paving the way for type 2 diabetes. Plus, as I covered in my happy healthy hormones blog, balancing sugar helps balance insulin, which keeps our sex hormones balanced.
9. You’ll die earlier
If you want to live longer (and spend more of those years in good health), sleep must be high on your to-do list. Consistent sleep patterns are key. According to the American College of Cardiology, who analysed data from a whopping 172,321 people, if you sleep well, for long enough and feel rested when you wake, you are 30% less likely to die prematurely, 21% less likely to die from cardiovascular disease, 19% less likely to die from cancer, and 40% from other causes.
Ready to feel great?
10. Get more sleep, you’ll be happier
We all know everything looks better after a decent night’s sleep. There’s not a single pasture that is not greener. It’s official. A good night’s sleep means you’ll be happier and more satisfied with life. That’s enough for me!
Are you struggling with sleep right now? Why not book in a call and find out how I can help.
Celebrating Non-Scale Victories on Your PCOS Journey: More Than Just Numbers
For those of us navigating the challenges of Polycystic Ovary Syndrome (PCOS), the relentless emphasis on weight loss can be overwhelming. The constant drumbeat of advice, often unsolicited, urging us to shed pounds can create a disheartening atmosphere.
However, it's crucial to recognize that the journey to improved health with PCOS involves much more than the numbers on a scale. In this blog post, we'll explore the concept of non-scale victories and why they are essential for celebrating progress in managing PCOS.
Shifting the Focus
In a world fixated on weight, it's easy to feel discouraged when the scales don't show the desired changes. Despite making positive diet and lifestyle adjustments that contribute to improved symptoms, the lack of movement on the scale can be demoralizing.
It's important to shift the focus from weight loss to holistic well-being and recognize the multitude of positive changes that may occur along the way.
Building Your List of Non-Scale Victories
If the struggle to see progress solely through weight loss resonates with you, consider compiling a list of non-scale victories.
These are small triumphs on your health journey that extend beyond the realm of weight.
Here are some examples to get you started:
Understanding the Purpose of PCOS Management
It's essential to remember that the lifestyle changes made to manage PCOS are not just about weight loss; they are designed to balance hormones and address a metabolic and endocrine disorder.
Shifting the measurement of progress away from the scale allows for a more comprehensive evaluation of the positive impacts on overall health and well-being.
Encouraging Others to Share
In the spirit of celebrating victories beyond the scale, I invite you to share your non-scale victories. By doing so, you contribute to a supportive community that acknowledges the diverse and impactful changes experienced on the PCOS journey. Your achievements may inspire others to recognize their own non-scale victories and continue their pursuit of holistic well-being.
Embracing non-scale victories empowers those of us with PCOS to appreciate the broader spectrum of positive changes resulting from their efforts. By acknowledging improvements in mood, energy, sleep, and more, we redefine success beyond the confines of a number on the scale.
Let's shift the narrative and celebrate the victories that truly matter on this journey towards better health. Share your non-scale victories, and let's inspire each other to keep moving forward on the path to well-being.
PCOS Clinics is part of the Green Leaf Company (London) Ltd, a limited company registered in England and Wales. Registered number: 10990293
Disclaimer: ‘Please note that nutritional therapy is not medical advice - this should always be sought from your doctor or other medical provider. We aim to work alongside your doctor or GP to provide nutritional and lifestyle advice to support any underlying imbalances.'
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