Did you know there are over 200 different hormones in the body? Yep. They are produced by different glands and organs with the purpose of controlling and coordinating an array of functions in the body. Put simply, if you are experiencing difficulty conceiving, or anxiety, or weight gain, night sweats, low energy, absent libido, PMS, period pain, hair loss, acne, postpartum depression, polycystic ovary syndrome (PCOS), endometriosis, insomnia, or even chronic conditions such as diabetes—know that hormones are at play
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Did you know there are over 200 different hormones in the body? Yep. They are produced by different glands and organs with the purpose of controlling and coordinating an array of functions in the body. Put simply, if you are experiencing difficulty conceiving, or anxiety, or weight gain, night sweats, low energy, absent libido, PMS, period pain, hair loss, acne, postpartum depression, polycystic ovary syndrome (PCOS), endometriosis, insomnia, or even chronic conditions such as diabetes—know that hormones are at play and getting them back in balance is crucial in not only optimising your health and happiness, but longevity.
Here’s the stats.
But, fear not. Hormonal balance is not hard to achieve. In fact, you can start balancing your hormones today by modifying certain behaviours in your diet and lifestyle. Start with my top 5 recommendations.
For more useful insight on women's health and hormones follow Georgia on her socials where she is super generous with her wealth of knowledge in this field. It is so informative and enlightening.
References:
[1] Tokatli, M.R., et al. Hormones and Sex-Specific Medicine in Human Physiopathology. Biomolecules, 2022. PMID: 35327605.
[2] Ju, H., et al. The prevalence and risk factors of dysmenorrhea. Epidemiological Reviews, 2014. 36. PMID: 24284871.
[3] Direkvand-Moghadam, A., et al. Epidemiology of Premenstrual Syndrome (PMS)-A Systematic Review and Meta-Analysis Study. Journal of Clinical and Diagnostic Research, 2014. 8(2). PMID: 24701496.
[4] Wang, J., et al. Prevalence of depression and depressive symptoms among outpatients: a systematic review and meta-analysis. BMJ Open, 2017. 7(8). PMID: 28838903.
[5] Hatzimanolis, A., et al. Potential role of membrane-bound COMT gene polymorphisms in female depression vulnerability. Journal of Affective Disorders, 2013. 148(2-3). PMID: 23351565.
[6] Wang, Z., et al. Mapping global prevalence of depression among postpartum women. Translational Psychiatry, 2021. PMID: 34930896.
[7] Lim, E.J., et al. Systematic review and meta-analysis of the prevalence of chronic fatigue syndrome/myalgic encephalomyelitis (CFS/ME). Journal of Translational Medicine, 2020. 18(1). PMID: 32093722.
[8] Katole, A., et al. Prevalence of Primary Infertility and its Associated Risk Factors in Urban Population of Central India: A Community-Based Cross-Sectional Study. Indian Journal of Community Medicine, 2019. 44(4). PMID: 31802796.
[9] Frydenberg, H., et al. Alcohol consumption, endogenous estrogen and mammographic density among premenopausal women. Breast Cancer Research, 2015. 17(1). PMID: 26246001.
[10] McEwen, B.S. Neurobiological and Systemic Effects of Chronic Stress. Chronic Stress, 2017. PMID: 28856337.
[11] Schliep, K.C., et al. Perceived stress, reproductive hormones, and ovulatory function: a prospective cohort study. Epidemiology, 2015. 26(2). PMID: 25643098.
[12] Chavarro, J.E. Dietary fatty acid intakes and the risk of ovulatory infertility. American Journal of Clinical Nutrition, 2007. 85(1). PMID: 17209201.
[13] Harrison, C.L., et al. The Role of Physical Activity in Preconception, Pregnancy and Postpartum Health. Seminars in Reproductive Medicine, 2016. 34(2). PMID: 27169984.
[14] Capers, P.L., et al. A Systemic Review and Meta-Analysis of Randomized Controlled Trials of the Impact of Sleep Duration on Adiposity and Components of Energy Balance. Obesity Reviews, 2015. 16(9). PMID: 26098388.
[15] Pizzorno, J., et al. Environmental Toxins and Infertility. Integrative Medicine, 2018. 17(2). PMID: 30962779.
Then there’s the trip there, and that’s jam packed with unknowns too. What happens if the flight is delayed, what do you do if you have a toddler
melting down in the airport, how often do you need to do pit stops, what to do if you’re potty training, trying to get kids to sleep on the go, etc. It can feel like it’s easier to just not go, or wait until the kids are older to travel. The thing is, it doesn’t have to be that way! The most important thing to know is, the hardest
part is starting. The more you travel (whether it’s small day trips or bigger vacations), the easier it will get as you get more and more familiar about what works for you and your family.
Practice doesn’t make perfect, but it makes progress! I started traveling with my first baby when she was three weeks old and to say I was nervous was an understatement. The flight went great, but as she grew wiggly and needed more attention and entertainment, I got so nervous to fly. We would drive to the airport and I would have a massive pit of anxiety in my stomach. I didn’t want to feel that way about traveling anymore, so I started researching and figuring out the best ways to keep my baby entertained
on the flight. I probably overdid it because I had a giant, heavy pink duffle bag of toys for my tiny 10 month old, but hey, it worked! That duffle bag full of toys was a total lifesaver.
Over the years, we’ve added three more kids to our crew (hello full row of seats on the airplane!), and have taken hundreds of flights with our kids. I’ve learned so much about how to make travel easier, and we’ve refined that giant duffle bag of entertainment down to a little canvas backpack full of tried-and-true favorites, and we started sharing those Travel Kits and our experience and knowledge with other families. That was the start of Mini Voyager! And
now as it’s grown, it’s so fun to see other families have more confidence and success in traveling with their kids.
It’s important to remember that traveling with kids will always have it’s challenges, but there’s a few things that I always do to make it easier and set ourselves up for success:
FOR ALL TYPES OF TRIPS
Tell them the plan and what to expect when we travel. Kids like to know what’s going on, and I’ve found that they’re always more willing to help if they know the plan and end goal.
Make it comfortable! Bring any comfort item that helps them sleep better- a favorite blanket or stuffed animal, a sound machine, etc. Sleep is key! Well-rested kids will make all parts of the trip easier. Try timing your travel around their naps. If you’re driving, download a white noise app on your phone to play over the car’s speakers while they fall asleep if needed).
Pack a new toy that they haven't opened yet and give it to them as a surprise a few hours into the trip or when their patience is starting to run thin. This will reinvigorate their energy and likely keep them entertained again.
Give them different types of mental stimulation- this is where our Travel Kits come in! Many kids get grouchy just staring at a screen nonstop. Our Travel Kits are designed to be customized with toys and activities your kids will love the most, and it gives them something to keep their minds engaged for longer stretches of time. It takes 5 minutes to prepare, and you’ll have all of your entertainment done and ready to go for your travel day! You can also bring a few favorite toys, but hide them a week or two before the trip so they feel exciting when you pull them out on a trip.
Pre-download favorite movies from apps like Disney+, Amazon Prime, and Netflix ahead of time. This can take a while so do it a few days before
Charge electronics (headphones, tablets, etc.) and keep a baggie of chargers available for quick access during the trip
Buy a bag of small lollipops for the moments you need it most (there WILL be crying, there WILL be whining, but use these as your secret weapon when you need them). Buy non-sticky lollipops like the Smarties brand
Add in extra time so nobody is stressed. Things will come up and knowing you have time to handle them keeps everyone happier and calmer.
Bring nutritious snacks. Giving kids wholesome foods and protein helps keep hangry attitudes away.
FLYING TIPS
Bring disinfecting wipes to wipe down the tray table and area around you.
A cup of ice is the best and easiest baby entertainment.
Make use of the priority check in lines available to family's and save yourself loads of waiting around in queues.
Space out new toys/activities through the duration of the trip.
Try to plan naps AFTER drinks and snacks are passed out- it can get loud! Or bring baby headphones & use a white noise machine (it’s quiet enough that other passengers can’t even hear it on the flight)
Bring a change of clothes for everyone…just in case.
Bring an inflatable travel pillow for the kids to raise their feet or lay flat for sleeps on long haul flights.
ROAD TRIPS
For road trips, make a small bin of items to keep within reach during the drive (shoes for rest stops, diapers, wipes, change of clothes, a trash bag, snacks, baby supplies, toy bag). If you’re stopping somewhere to stay in a hotel, pack a small overnight bag separately so you don’t have to pull out every single suitcase just to pack it all back up in the car the next day,
Pack the car the night before! (This makes the departure SO much smoother in the morning)
Know what your needs are before the trip (do you have to plan for potty training stops?
Driving during baby’s nap time?) so you know what things you’ll need to add in time for.
Plan when you’re leaving (with a baby who will sleep in the car, I like to leave right before nap time so we get a good amount of time in on the road before they need to stop)
I know that seems like a lot of info! But the more you practice, the easier it will become and the more we learn for next time. Traveling with kids teaches them so much! They learn how to be flexible, experience new places and cultures, and more. It’s always full of ups and downs, but every trip ends up being such a rewarding experience. Hopefully these tips help you feel a bit
more prepared and confident. You’ve got this!
Written by: Bri Hepworth
Mini Voyager - travel kits for kids
@minivoyager_
]]>We chatted to Jade about how her and her hubby turned this little rundown $5000 campers into an uber chic space for her and her young family to see out lazy days by the ocean, traveling the coastline. You may be surprised to learn just how achievable this is for any family to create their own little abode on wheels, to up and go at your hearts desire.
Jade chats about how they swapped out some expensive quotes for do it yourself fixtures and fitting, what her kids thought of their very first trip, plans for the future and some quick and simple tips for how you can get started on your cool camper reno journey too.
What was the inspiration for buying an old van to do up?
I threw the idea around for at least six months before Patrick was finally persuaded that it was a good idea. I don't think it was until we were on our first trip that he was completely on board with it, but he admits to it being a good idea now! In Jan 2019 we ended up finding one locally on Marketplace. The previous owners brought it to travel from Mudgee to Adelaide, did the hard work, then decided it was easier to fly haha. We went & viewed it, with no expectations & it was perfect, Lucky us!
At the time of purchasing the van we were living rurally in a small Village called Millthorpe (near Orange NSW) with our 2 year old son Charlie. I was working in interior design and my partner Patrick a carpenter, we'd always rented our home so the van was a great creative outlet for us both. Vinnie gives us the freedom to hitch up the van and explore & create special memories for the kids without the burden of spending a holiday budget on accomodation.
How did you design the layout of the van to accommodate the kids?
We kept the original layout of the van. It has a double bed at one end & a table that collapses into a king single at the other. For now, with our kids being young it works as they can both fit comfortably on the king single. Once they're older we may consider removing the dining table & creating bunks in its place.
We added an annex which really doubled our space. It is surprisingly spacious, and so much storage.
What did the kids think of their adventure in the van?
We did our first long weekend in the van to the Big 4 at Soldiers point. Charlie (3 Years old) thought it was paradise, there is so much there for kids & was such a great family orientated park.
April (4 months old) slept the best she ever has! It was a really relaxing holiday for all of us, & so rewarding to be making memories in the van we had created.
Where did you draw inspiration from when planning the interior design and decor?
With it being so rare to find a vintage van like Vinnie in such great condition we decided to keep her original layout & just give her a much needed face lift.
Personally, the interior planning & styling was my favourite part of the renovation & right up my alley. Putting the finishing touches together to give Vinnie character was highly rewarding.
I wanted Vinnie to have a relaxed homely vibe, while being quite minimal as being so small she only needed a few key decor items... Linen, a few to many cushions & greenery obviously essential, right Pat?
I started with a blank canvas and painted the Interior white, HUGE & least favourite job. Vinnie still had her original colours on the exterior which featured a minty green lightning bolt. The lightening bolt had to go, but to restore some of her originality
I colour matched the green and brought it into the interior on the end walls & wardrobe. We also then used that colour to give her a two tone white/ green exterior.
The great thing about working with such a small space is that you can really splurge with finishes as you only need such a small amount, it's still affordable. We used penny round tiles on the dining table & splash back, Vinyl timber look floorboards. Removed the original fabric blind and installed aluminium blinds and linen curtains (thanks mum) I really enjoyed the challenge of working with existing features to retain Vinnie's sense of charm.
I must mention the insta community, it is a real thing. I didn't realise there was such a large number of families also on the journey with caravan renovations. It's been a great outlet for connecting with like minded families, sharing ideas & gaining inspiration.
What was the cost to purchase the van and construction costs to redo interior?
We purchased Vinnie for $5500, all the hard work had really been done. She was in immaculate condition, electrics & gas had all recently been redone & really it was all just cosmetic work. Which was perfect for us, because let's be honest, we knew nothing about caravans.
We didn't really keep tally on costs for the reno. Between buying the van & completing the reno we had relocated to the Central Coast & had our second child so it took longer than expected, we worked on it on and off for about a year and a half. If we were to estimate i'd say about $2500ish, but we did everything ourselves. I did get impatient and get quotes for certain tasks, plumbing / painting etc, but Patrick was adamant he could do it. So in the reno period he became a youtube taught plumber, electrician & painter!
For example, A quote for exterior to be professionally painted alone was $4000! We bought a semi decent paint gun from bunnings, White knight paint & completed it for under $600 & it looks PERFECT also a big saver for us was our awning, we couldn't go without one but it was towards the end of the reno & I just couldn't justify spending a lot of money on one. So with a little risk & outsourcing we made one, and it cost us $300 & it really just finished the van off, i'm obsessed with it!
What’s the plan for future adventures? Long term travel adventures?
We renovated with the intention to hire Vinnie out, this is an idea we are still tossing around with but for now we are just wanting to enjoy Vinnie for ourselves. Vinnie is really only suited for short term getaways. She's only 14ft long so with two little ones under three I feel the novelty of caravanning will wear off after a week or so. There are so many great caravanning locations within a few hours of the Central coast, so we have a few short trips planned while we find our feet.
What’s the best thing about this kind of travel as opposed to an international getaway?
I really can't make a comparison between the two.
Because I've never travelled internationally haha & I really don't see us travelling overseas with the kids in the near future. It really just comes down to affordability for us, holidaying this way as a family is really affordable. Caravan parks (ensuited & powered) average out around $50-$80/ night, to be able to have everything on hand to head off on the weekends & spend money on experiences rather than a small fortune on accomodation justifies it for us.
.... COVID, everything seems to come down to this at the moment, but finishing the reno couldn't have come at a better time.
Pointers for people interested in doing their own caravan renovations.
For anyone looking at renovating a vintage van I would definitely say if you have the know how, eager to learn or able to outsource to renovate, go for it!
Make it your own, have fun & ask 1000 questions, we found everyone was so eager to give advice because it was such a unique & interesting project. It was a learning process but so rewarding.
To follow Vinnie the Van you can check them out on Insta @vinnie_the_viscount
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What struck my attention in Nat was actually her way of living and the laid back, connected and gentle way of being she has about her, Nat and her little growing family now reside in the country side outside of Lisbon in the most quaint Windmill home, they spend their days slow at the remote wild beaches that surround the country side of their home, they practise daily yoga together, take time for one another and seek out the simpler things, a far comparison to the once on the go busy life Nat once lived.
On a trip to Portugal Nat fell in love, with the people, food and most importanly her little girls dad. Nat says there was a point when she found out she was pregnant that there was fear of sacrifice, having to give up the travel that she loved so much, scared as she felt travel and photography was what fuel her but after having Ameila says nothing else mattered and all those fears feel away. With the changes motherhood brings Nat found her desire for a creative outlet did not burn and she began making some incredible felt toys for Amelia to play with, she sells some online @growslow.studios, Life for this little family are much slower these days but this is the magic of motherhood, it forcers your to slow down, look inwards and seek value in the small things.
Nat worked hard to pave her way into freelance photography juggling multiple side jobs to get enough money to fund her next trip but she always found away and from one chance trip a new opportunity would reveal itself and propel her onto the next incredible destination and exhibition showing. Nat was always a planner but with motherhood her perspective has changed these days instead of planning she prefers to take the approach of keeping her eyes open to opporuitny and says all happens for a reason to stop pushing on things she can't have and instead try to make it all work. To live, and let life bring you what you need.
Below I have shared some of the beautiful images Nat has captured in her travels, her life in remote Spain, living slow with her sweet family in their dreamy little windmill home
You can check out the rest of her photography work at http://nataliahorinkova.com
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A beautiful article shared by my children's daycare, Making mornings more harmonious with music therapist Allison Davis.
All to often I wake up to someone pulling on my arm, another crying out from the cot, and so it begins a day of meeting my little ones needs before my own this can often leave me feeling a bit short and bothered so I was stoked to find this lovely article from a mumma in the same boat offering a solution to flip it on it's head. Article below.
I am definitely a crabby Mum first thing in the morning! I don’t want to be talked to. I don’t want to talk back. I don’t want to make breakfast; I don’t want to hear the cartoons. I just want to be left alone until I’m ready. This is not because I’ve woken up on the wrong side of the bed. It’s because I have a brain, and brains are computers and they need to load before they can work. When we turn on our computer, we don’t expect that we can immediately get stuck into that spreadsheet or Google search, we know it needs time to load. Our brain is no different! It needs to become active. It needs to get ready before we can do all the things. But with our modern-day, rushed and urgent lifestyle, we make very little time or space first thing in the morning to prime our brain before we need to start using it. And if we, as adults, experience this crabby, anxious morning feeling just imagine how much harder it must be for a child, especially a young child who doesn’t yet have the emotional regulation skills that we as adults generally do. And yet they’re expected to get up, get dressed, sit at the table, have their breakfast, do their teeth,
A really important element of music is it’s physicality. Movement, dancing, stretching. This, in conjunction with rhythm and melody, absolutely does wonders for getting the brain active and ready to remember their library book, pack their lunch and all the other experiences. work!
These strategies are super simple, they don’t take a lot of time and you don’t need to be musical to be able to achieve them. All of these morning tasks require what we call ‘executive party — just turn on the music and all have a quick dance around the lounge room together. morning jobs. Imagine the crabbiness, the anxiety that they must function and the brain needs to be active before it can make these things happen.
So if you or your children are finding that you’re crabby in the If our kids haven’t had sufficient time in the morning to play, to do morning, anxious, worked up, not functioning at your best, not some stretching, to move, to have some music, use their able to get the jobs done on time then these simple, music based imaginations, a little bit of creative time or fresh air — then their exercises are a must — and a fun one at that — to get you brain is not necessarily going to be primed in the way they need it to walking out the door harmoniously and calmly be so that they can function easily.
This article is a guest post by Allison Davis on maggiedent.com Allison Davies is a Registered Music Therapist who specialises in brain care, and a National 2016 AMP Tomorrow Maker.www.maggiedent.com/calminganxiouskids So, simply listening to music in the mornings as part of your daily routine will help activate your brain and your child’s brain so that everybody can work together more harmoniously in the mornings. Davis, Allison. (2019). FOCUS: The incredibly simple secret to making mornings in your house more harmonious. Retrieved fromI recommend choosing songs that your children love, make a playlist.Activity to do with your kiddies.
The ability to listen closely is a key ingredient of phonemic awareness. This is the part of instruction that is skipped most often, because we assume that young children know how to listen. They may not!
After a busy morning or afternoon lie quietly on the floor with your children. It’s not nap time, but it’s a great time to unwind, which is important for young children. As you lie there quietly for five to ten minutes, listen for sounds. Become “sound spotters”. Don’t use your eyes –use your ears. There are always sounds and weird noises you can hear in your home or outside: an air conditioner, doors closing, stomachs growling. The possibilities are endless! Your part is to talk about the sounds you and your children hear. Use a little enthusiasm and exaggeration to get the kids interested in this activity. The key phrase is, “Who can spot a sound with their ears?”
Five of the best go to accommodation options for your next staycay are right here, look no further.
1. Lilypad Palm Beach on Sydney's Northern Beaches.
This is one for leaving the kiddies with Nanna, the ultimate Lux romantic getaway options,1-2 nights stays available. Chef prepared meals, wine cellar, open fire place, paddle boards and fishing rods and not only does it float this little vessel is literally a house boat and can be driven by you ,yes no boat license required to any of the amazing little beaches that surround it. Uh yes please..
https://www.lilypadpalmbeach.com.au
2. The Jetty House, Clareville
This place is the perfect weekend getaway with the extended family or friends and the kids. Beautiful styled through the entire home has 5 generous sized bedroom, a pool and and incredible in-home threatre and playroom that will literally keep your kids amused for hours, but my favourite part of this place would have to be the private beach, it sits on and the awesome boat-shed jetty fully decked out with everything you need for a coastal weekend, Kayaks, paddles boards, beach carts, beach people towels and a beach bags you literally need to bring nothing but yourself everything is here for you already. Fish off the end of the jetty or watch the kids bombing off the end of the wharf while you enjoy a glass of vino and the sun set. Yes please!
https://www.airbnb.com.au/rooms/21196539?
3. Wynola at Boomerang Beach
Sleeping up to nine guests, this is a great place to holiday with a group of family and friends. Everyone will gravitate to the breezy verandah when the weather’s fair. Cook up a feast, go for a surf and then wash off in the outdoor heated shower. Gather at sunset with a glass of wine by the firepit under a string of lights. uniquestaysauz.com.au
4. Glamping@Byron
If your looking for something with the best of both worlds not to far from the beach but with the rural feel Stay in one of 5 very private luxury tents situated on a family cattle property only minutes to Byron. They all have King beds and luxurious ensuite bathrooms. The eco style accommodation is off grid solar powered and offers a real connected to nature vibe. Definitely an experience to be had.
https://www.stayz.com.au/holiday-rental/p7819758?
5. Salt at Shoal Bay
Spend your weekend barefoot with salt in your hair and family and friends by your side. Days are punctuated by swims, beach walks, barbecues and sundowners. The enormous windows capture the sunrise, while skylights allow for star-gazing while lying in bed. Salt at Shoal Bay is the epitome of coastal luxe. It’s divided into two self-contained levels (each sleeping 11) plus there’s a third freestanding cottage which sleeps six. This epic piece of paradise is the bees knees for getting the whole crew together to share in a weekend of family and friendship. http://www.saltatshoalbay.com.au
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