All posts tagged: Active Health

Quick Question – Can I exercise during my period?

Cramps, heavy bleeding, fatigue. Periods don’t exactly make you want to bound out of the door do they? But, is it actually ok to exercise when you have your period? Is it safe to work out when you’re menstruating? Is one type of exercise better than another when Aunt Flo is in town? There are many myths and misunderstandings when it comes to periods and exercise so let’s start with whether or not you should get fit while you bleed. When I was teaching on the topic of women’s health to new running coaches at a 261 Fearless international training course, I received a very important reminder. Women’s health knowledge is not the same the world over. Some people may have looked at the title to this blog and said, ‘Yeah, of course you can!’ But in many parts of India, women are not even allowed in the kitchen when they have their period, let alone out on the street in their trainers. The African and Albanian women also said that it wasn’t widely known …

Tips for Peri-menopausal Anxiety

Published by Dr Juliet McGrattan

My last blog talked about how common anxiety is around the menopause and how women often don’t realise that hormonal changes can be the underlying cause for their anxious symptoms (you can read it here). Let’s move on to what we can do to relieve anxiety. What can you do when you’re feeling anxious? How can you calm your mind and stop anxiety overwhelming you? Here are my top tips for easing anxiety in the peri-menopause: Understand it. Read about it, listen to podcasts, talk to other women. The more you understand what’s going on in your body, the more informed you feel. This can really help you feel in control. Tackle it positively. Anxiety is a horrible feeling but there are things you can do to ease it. Approaching it with a positive mind set and a problem solving head, will help you through. Reduce anxiety-inducing drinks and food. Caffeine is known to produce the same jitteriness and increased heart rate as anxiety. Reducing or cutting out caffeine can help hugely if you’re someone …

Anxiety in the Peri-menopause

Published by Dr Juliet McGrattan

Anxiety is very common. In 2013 there were more than 8 million cases of anxiety in the UK and with the Covid-19 pandemic, there are certainly many more this year. Feeling anxious is really horrible and can lead to a lot of self doubt. Sometimes there is a trigger but more often than not, anxiety seems to come out of the blue. Many women find they feel anxious at certain times of their menstrual cycle and many women experience anxiety symptoms in the lead up to the menopause. So what is the link between hormones and anxiety and why is it that anxiety can be the first sign of the menopause? Let’s first remember that anxiety can be a good thing. A state of hyper alertness was designed to help us when we meet an enemy, to either stay and fight or to flee the scene (the fight or flight response). That can certainly help us to perform well when it matters, perhaps in an exam, interview or a tricky conversation. It’s only when that …

Quick Question – Can I run with sciatica?

Published by Dr Juliet McGrattan

I’ve been asked whether it’s ok to run with sciatica several times recently, by different people so I thought I’d answer it in my #quickquestion series. Will running with sciatica make it worse? Could exercise make sciatica better? Should you just rest when you have sciatica? What’s on many runner’s minds is how long they will have to take off running with sciatica and whether sciatica means they might never run again. Understanding what sciatica is helps to answer all of these questions and more so let’s start there. What is sciatica? The sciatic nerve is the longest and widest nerve in the body. We have one on each side. It leaves the spinal cord in the lower back and travels through the buttock, down the back of the thigh and calf and underneath the foot. Any damage to or squashing of the nerve causes symptoms of pain, tingling, numbness and sometimes weakness in the area of the nerve below the point that it is compressed. So, if it is squashed behind the knee, the …

Quick Question – How do I check my breasts?

Published by Dr Juliet McGrattan

How do you do a breast self-examination? What should you look for when checking your breasts? What do you do if you find a breast lump? It can feel a little overwhelming so don’t worry if you don’t know where to start. With some simple tips and advice you’ll soon grow in confidence. Thank you for all the comments and shares of my previous blog – How often should I examine my breasts? I explained it was all about being generally breast aware rather than having a set time to do an examination but that routine and reminders can help to avoid the months flying past without you doing a check. A helpful comment from a reader pointed out that the wonderful charity CoppaFeel do a text reminder service so you’ll get sent a monthly message to remind you. No let’s learn how to examine ourselves. First up … Remember that every woman is different and so is every breast. Breasts are made of fatty tissue and fat is lumpy so at first you might …

Quick Question – How often should I examine my breasts?

Published by Dr Juliet McGrattan

I was examining my breasts the other day and suddenly realised that I couldn’t remember the last time I had done it. Then I felt worried that if I found a lump it could have been there for several months. There’s nothing like the fear of breast cancer to invoke anxiety. Thankfully all was well but it served as a reminder to me of the importance of this quick, simple home check that we can all do. So, how often should you check your breasts? Should you examine yourself every time you get in the shower, once a month or is a quick feel every now and then when you remember enough? Cancer Research UK states, ‘When diagnosed at its earliest stage, almost all (98%) people with breast cancer will survive their disease for five years or more, compared with around 1 in 4 (26%) people when the disease is diagnosed at the latest stage.’ However, not all breast cancers can be detected by breast self-examination. Other methods such as breast screening through mammography are …

New IGTV Channel

Published by Dr Juliet McGrattan

Twitter has long been my favourite social media channel. It’s played a fundamental role in my change of career. So many connections, opportunities and even the job advert for the post I took as a PHE Physical Activity Clinical Champion have all come from Twitter. Real life friendships have resulted too which is wonderful. I never really ‘got’ Instagram. I posted pictures there, browsed and liked a few things but it was more of a personal photo album for me than anything else. I just didn’t have the time for the crafted posts that filled my feed and seemed to get the most attention, I always felt I might as well have written a blog. Over time however I’ve grown to love Instagram, I’ve found an increasing amount of support, pleasure and diversity. I understand it better and so I’m taking the plunge and embarking on a new challenge. I’ve launched an Instagram TV Channel. I’ve called the channel Active Health because that just really seems to sum up what my work is about. I …

Quick Question – Can I exercise with varicose veins?

Published by Dr Juliet McGrattan

Varicose veins, a common condition that you might have diagnosed yourself or seen your doctor about. What are varicose veins, why do they happen and how do they link with exercise? Can exercise prevent varicose veins and if you’ve already got them, will exercise make them better or worse? What do you need to be careful of when exercising with varicose veins? I thought I’d pick this for my latest #quickquestion. What are varicose veins? If you don’t have them yourself then I’m sure you’ve spotted varicose veins on other people, usually on their legs. They’re essentially swollen blood vessels seen at the surface of the skin. They’re dark blue in colour as they contain blood that has given away its oxygen (deoxygenated blood) and is on its way back to the heart to get some more. They can be small or large, straight or very wiggly. They might not cause any discomfort at all but it’s common for varicose veins to ache, throb, itch and even bleed. Why do varicose veins happen? Our blood …

Quick Question – How can I stop coughing?

Published by Dr Juliet McGrattan

Last week’s question covered why and how we cough, now let’s consider how to stop coughing. What can you do to ease a cough when your ribs are aching and your sleep is disturbed? As we discovered, coughing is a reflex designed to protect us and it’s controlled by the coughing centre in the brain which receives messages from receptors in our airways. Because this happens automatically, without conscious thought, it makes it difficult to control. Find out what’s at the route of your cough? The key is to work out why you’re coughing. We usually associate coughing with respiratory infections such as colds, bronchitis or pneumonia but there are many other reasons people cough. Working out the cause helps to find the best way to make it stop. Here are some common causes of coughs which aren’t respiratory infections: Smoking – A major cause of a long term cough. Acid reflux – Stomach acids sometimes sneak past the sphincter that seals off the stomach. This acid can travel upwards and irritate your throat, this …

Quick Question – Why do we cough?

Published by Dr Juliet McGrattan

A cough is one of the major symptoms of Covid-19 and a common feature of any respiratory infection but why do we cough and what actually happens in the body during a cough? Coughs are annoying and irritating, both for the person suffering and for those around them (I seem to be as intolerant of listening to coughing as I am of hearing people chew!) They are however a protective mechanism designed to remove foreign particles from the windpipe and lungs. Larger objects such as food that’s gone down the wrong way and smaller particles such as dust, germs and mucous are all expelled from the body through coughing. The lining of our airways contains specialised cells called goblet cells which produce mucous to keep our airways moist and to trap dirt and germs. Alongside them are ciliated cells which have hundreds of tiny, microscopic legs at their surface which wave, waft and move the mucous and trapped particles back up the airways. During an infection we may have a dry cough where little or …