If you're someone who experiences sugar cravings you'll know how hard it is to give up the sweet stuff. But you're not alone.

A poll by sugar-free ice cream brand Wheyhey found almost half of us (49 percent ) in the UK are addicted to sweet foods. Of the 2,000 interviewed,  more than three-quarters have tried to quit sugar but only 3 percent have managed to kick sugary treats.

The NHS recommends 30g of added sugar a day, which should account for no more than 5 percent of the calories we consume. However, according to one NHS report, the average Brit eats 700g of sugar a week, or 100g a day. We asked clinical nutritionist Suzie Sawyer and nutritional expert Rob Hobson what causes this addiction and how to put an end to our sugar cravings.

Why do I crave sugar?

Sugar carvings are essentially down to blood sugar balance, or imbalance. If we eat too many sugary, refined foods or have an abundance of stimulants such as caffeine or alcohol, glucose levels in the blood spike. This causes a spike in insulin response to move the glucose out of the bloodstream. And this results in a much lower dip in blood sugar than a normal response. Hence – at the bottom of the curve – more cravings will be felt as well as energy dips. This tricks the brain into believing it needs more, hence those sugar cravings. This is what happens when you eat too much sugar.

'Regions in the brain responsible for pleasure and reward can also play a role in the foods that we crave,' adds Rob Hobson. 'To some degree, we are hard-wired to seek out foods that stimulate feel-good centres in the brain,' he says. 'Mostly those high in sugar and fat.'

Causes of sugar cravings

As well as blood sugar, hormones can play a part in why we crave sugary foods. 'While it’s not quite clear why some teenage girls crave carbohydrate foods (such as those high in sugar) during certain times during their menstrual cycle it may be due to a drop in the happy hormone serotonin,' says Rob. 'Carbohydrates help with the uptake of an amino acid into the brain which is used to make serotonin,' he explains.

'Microbiome imbalance can also impact on sugar cravings, as many of the opportunistic (potentially bad) bacteria in our gut feed on sugar, which enables them to multiply, resulting in dysbiosis (imbalance) in our gut microbiome,' says Adrienne Benjamin, nutritionist for ProVen Probiotics. 'This can lead to a positive feedback loop where the more sugar we eat, the more of these bacteria are present in our gut and the more we crave sugar to feed them,' she says.

Then there is tiredness and fatigue, which can cause us to seek energy-boosting foods that will provide us with a quick fix. 'Lack of sleep can affect our internal body clock, which affects the hormones that regulate appetite (ghrelin and leptin). This makes it more difficult to resist cravings,' says Adrienne.

'Feeling tired also dampens your mood, leaving you less motivated to eat well,' adds Rob. 'This could have you reaching for comfort foods. However, this effect only lasts for a short while. And it can leave you feeling worse once the initial rush wears off,' he warns.

Our mental health may spark sugar cravings, too. 'Cravings are often linked to our emotions. In times of stress or low mood we're more prone to seek out foods that offer comfort,' says Rob.' This might be because we associate these foods with happy memories and nostalgia. Plus, the stress hormone cortisol can increase appetite and your motivation to eat,' he explains.

Further culprits for your sugar cravings include 'not eating enough calories, habit – such as that chocolate bar every day or eating as soon as you arrive home after work – and seeking reward,' says Adrienne. 'Also, eating imbalanced meals that include too much carbohydrate compared with protein and/or fat. And eating too many salty processed foods triggers sugar cravings as a rebound response to high salt levels,' she adds. So, if you want to reduce sugar cravings, reducing the salt in your diet is also key.

How do you stop sugar cravings?

'The key to reducing sugar cravings is understanding what's triggering them and to focus on balancing blood sugar to manage physical cravings,' says Adrienne. 'Eat fruit with fat or protein to reduce the impact on blood sugar, plus whole nutrient-dense foods to replace processed and sugar-laden food.' Nutrient-dense foods include fruit, veg, wholegrains, eggs and oily fish such as salmon and sardines.

Another effective way to stop sugar cravings is 'to eat plenty of protein at each meal,' advises Suzie. 'Eat eggs, meat, dairy, nuts, seeds, fish, beans or high-protein grains such as quinoa. When we eat protein, it stimulates the opposing hormone to insulin (glucagon) thereby balancing blood sugar response and reducing cravings,' she explains. 'Whenever you feel sugar cravings coming on, reach for a protein snack such as some nuts or seeds. Or an oatcake with hummus, cottage cheese or nut butter, or some natural yoghurt,' recommends Suzie. 'It’s amazing how quickly urges dissipate and tastebuds adapt.'

If chocolate is your weakness a little bit of what you fancy can actually ease your sugar cravings. But it must be the right sort. 'Eating small portions of "healthier" dark chocolate (70% cocoa or higher) can help if you're craving chocolate, as this contains both magnesium and antioxidants,' says Adrienne.

'Another thing you may want to consider is taking chromium,' suggests Rob. 'This mineral helps to regulate blood sugar levels. Some people find that it helps them get a better grip on sugar cravings,' he says. Try Healthspan Chromium (£14.95 for 360 tablets). One more supplement worth trying is a probiotic. 'A probiotic can help balance your gut and support digestion and absorption of nutrients from food,' says Adrienne. Try ProVen Probiotics Four Pillars of Nutrition (£21.95 for a 30-day supply).

Now you know what may be causing your sugar cravings, find out how to quit sugar easily and painlessly, take a look at some of these healthy sugar substitutes that will get you consuming less refined sugar, or follow our sugar-free diet plan.

A low sodium diet could be life-saving for people with conditions like high blood pressure.

The low sodium diet is recommended for people with heart disease, high blood pressure and kidney disease. While sodium is a mineral that can be found naturally in many everyday foods, it is also a main element of salt, which is made of sodium and chloride. Although some of the sodium in our daily diet comes from our natural food sources and table salt, the main source of hidden salts are processed products, takeaway food and meals in cafes and restaurants.

If you are someone who has high blood pressure, kidney disease or is at risk of heart disease, adapting to a low sodium diet can have drastic results on your health. Studies have shown that a low sodium diet has been proven to lower blood pressure. Registered nutritionist Katharine Jenner says: “The biggest benefit is keeping your blood pressure from rising to dangerously high levels, which can lead to strokes and heart attacks. However small everyday benefits you might see are less bloating, fewer headaches and being less dehydrated.”

What is the low sodium diet?

A low sodium diet limits the amount of sodium, or salt, you eat. While some sodium is important for the body - it helps to maintain the balance of water and minerals - too much of it can lead to issues like increased blood pressure. This in turn increases your risk of heart disease or a stroke.

According to the World Health Organisation, most people consume on average 9 to 12g of salt per day. This is around twice the recommended daily allowance, as the NHS recommends it should be no more than 6g, around one teaspoon.

While some of the sodium in our diet comes from natural food sources or the table salt we use, the majority of it comes from pre-packaged or processed foods. It's also usually high in the meals we order in cafes and restaurants. This is because it is used for flavourings, as a binding agent and as a preservative.

So if you’re looking to follow a low sodium diet, the best way to do so is to reduce your intake of processed food as much as possible.

Katharine Jenner, who is the director of Action on Salt, says: "A low sodium, or salt, diet is an approach to lower blood pressure, bloating and headaches, and involves avoiding foods with high salt. These include packaged foods where salt is added, like sauces, ready meals and crisps and where salt is used in the manufacturing process like bacon, sausages and cheese.”

One of the main problems is that some food labels list salt and others sodium, meaning you have to keep an eye out for both. Bear in mind, however, that salt is equal to two and a half times the same amount of sodium. So if a label only has sodium listed, work out the amount of salt by multiplying it by two and a half. For example, 1.2g sodium is equal to 3g salt.

What’s the difference between low salt and low sodium?

The terms 'low salt' and 'low sodium' are often used interchangeably. This is because salt is made of the minerals sodium and chloride. So anyone following a low salt or low sodium diet will be following the same plan.

Registered dietician Katharine Jenner explains: "Salt is made of sodium and chloride. So theoretically, ‘low salt’ is just 'low sodium chloride’. The term 'low sodium’ can actually be used for anything low in sodium, so sodium bicarb or sodium nitrate for example. However, in reality in the UK, food manufacturers extrapolate ‘salt’ from ‘sodium’. So, they are the same - except in the case of ‘low sodium table salt’, which has much of the sodium replaced with potassium chloride. So ‘low sodium’ is a much more logical name."

Also bear in mind - that sodium is what’s found in our food, especially in processed foods, while salt is what we add to our food. There are also different types of salt…

• Table salt – stripped of its minerals to give it that fine texture. Additives may also be added to prevent clumping.
• Sea salt – harvested from evaporated seawater. Sea salt contains minerals such as zinc, potassium, and iron, giving it a more complex taste.
• Rock salt – chunkier in size compared to table salt. Often used to preserve meat.

What are the benefits of a low sodium diet?

• 1. Lowers blood pressure - Research by the Royal College of Physicians has shown that high blood pressure is the biggest risk factor for global disease because it can lead to heart disease and strokes.The good news is, that following a low salt diet can have pretty fast results in reducing your blood pressure. >This 2019 study found even a modest reduction in salt intake over a prolonged period led to a fall in blood pressure.
• 2. Slows kidney disease - One of the roles of the kidneys is to remove excess sodium from your body. So people with kidney disease have to be particularly careful about the amount of salt they eat. Although researchers agree that more work is needed in this area, this JASN study found that restricting sodium should be encouraged in patients with chronic kidney disease in order to reduce its progression.
• 3. Reduces bloating - Diets that are high in salt can also lead to bloating. This is because it encourages your body to hold onto fluids you eat and drink. In a 2019 medical trial 412 participants were put on a high-fibre, DASH or low-fibre or Western diet. On their assigned diet, participants then ate three sodium levels, low, medium or high, in 30-day periods, with 5-day breaks between each period. Researchers found that regardless of the diet, a high sodium intake increased the risk of bloating.
• 4. Fewer headaches - Patients with high blood pressure may also find that they suffer from headaches. Although medics aren't sure of the exact cause, research suggests it's likely to be because higher salt levels cause the blood vessels in the head to expand.Research has found that by lowering blood pressure, patients may experience fewer headaches as an added bonus. A 2016 study by Johns Hopkins University of 975 men and women aged 60-80 for example, found that a reduced sodium intake (although recommended for blood pressure control) had the added benefit of reducing headaches.
• 5. Reduces dehydration - Studies have shown that having a higher intake of salt can lead to dehydration. In this study which looked at young adults’ drinking habits, researchers found that although participants with a higher salt intake drank more than those with a lower salt intake, they still had lower hydration levels. It recommended reducing the consumption of salt among young adults.

Low sodium foods

• Fruits – Apples, bananas, oranges, pears, peaches, plums, strawberries, blueberries, raspberries, grapes, figs, pomegranates, passion fruit, kiwis, avocados
• Vegetables – Potatoes, carrots, broccoli, cauliflower, peppers, aubergines, courgettes, tomatoes, spinach, garlic, sweet potatoes, peas, sweetcorn, beans
• Meat - Beef, pork, lamb, chicken, turkey, duck
• Fish - Salmon, tuna, cod, haddock, plaice, seabass, white fish
• Shellfish – Prawns, crab, lobster, mussels, oysters, scallops
• Wholegrains – Wholegrain bread, brown rice, couscous, buckwheat, quinoa, bulgar wheat, whole oats
• Legumes (with no added salt) – Beans, lentils, chickpeas
• Dairy - Milk, low salt cheese, yoghurt, unsalted margarine/butter, cream, ice cream
• Eggs
• Nuts (unsalted) - Cashews, hazelnuts, Brazil nuts, walnuts, pistachios, etc
• Seeds – Pumpkin, chia, sunflower, poppy, sesame, etc

Try to buy fresh, unprocessed food where possible. When buying tinned food look for products that have no added salt.

High sodium foods to avoid

• Fast food and takeaways - Burger, fries, pizzas, fried chicken, curries
• Snacks - Crisps, tortillas, salted and dry-roasted nuts, crackers, olives, pickles
• Pre-packaged meals - Pizzas, pasta
• Processed meat - Bacon, sausages, ham, salami, chorizo
• Salty fish - Anchovies, smoked fish, salt fish, prawns
• Canned food - Vegetables, beans, pulses, soup
• Sauces - Pasta sauces, salad dressings, ketchup, mayonnaise, soy sauce, yeast extract
• Gravy and stock cubes

When thinking about high sodium foods to avoid, the best place to start is with processed and pre-packaged food. This is where the majority of salt in our diet comes from. Also, it is worth being aware of 'hidden' salt in canned goods and sauces.

How to lower your sodium intake

While it may feel daunting at first to have to reduce the salt in your salt diet, there are plenty of easy tips for lowering your sodium intake. These range from checking the packaging of the food you buy in the supermarket, to thinking carefully about the choices you make when ordering dinner in a restaurant. Cooking from scratch and finding different ways to season food can also help.

Katharine says: “About 75 per cent of the salt that we eat comes in the packaged foods that we buy, and in the meals we order out of the home in cafes and restaurants or via deliveries. So rather than just stopping adding salt to your food when cooking, you really have to look at choosing less salty options from those on the menu and on the shelves.”

• 1. Read food labels - It sounds obvious, but always check the nutrition labels on the packaging of the food. In the UK there is a helpful traffic light system, where foods which are high in salt will be red and low in salt will be green. Compare labels for products you buy regularly and try to make healthier swaps where possible.
• 2. Download the FoodSwitch app - Action on Salt has a free app called FoodSwitch UK – which tells you how much salt is in your packaged food and offers you less salty alternatives.
• 3. Don’t automatically add salt - The NHS recommends tasting your food first, whether you’re cooking yourself or eating out. Often people add salt out of habit when it is not actually needed.
• 4. Find different ways to season your food - There are plenty of other tasty ways to season your food, rather than using salt. Use black pepper on fish, fresh herbs in pasta and ginger and chilli in stir frys.
• 5. Avoid added salt in tinned foodWhen you are buying tinned food, such as beans or vegetables, opt for those without added salt. Once you’ve added them to the meal you are preparing you won’t notice the difference.
• 6. Cut back on the fast food - While we all love the odd fast food treat, there’s no denying that they are usually packed with salt. Try to reduce the amount you eat and if you do order one look for healthy alternatives, such as a salad rather than fries.
• 7. Eat less processed meat - Processed meat is often high in salt, as it is used for flavouring and preserving. Try to cut back on the number of sausages, burgers, salami and chorizo you eat. If you do buy bacon, opt for reduced-salt unsmoked back bacon.
• 8. Check the menu for healthier options - Food in restaurants and takeaways often have high levels of salt. Think carefully about the toppings, sauces and sides you order, which can all add up. For example, on a pizza opt for vegetable or chicken toppings, rather than pepperoni or bacon and for a Chinese or Indian meal choose plain rice which has less salt than pilau or egg fried rice.
• 9. Go easy on the sauce - Lots of sauces and salad dressings have high salt content so check the labels on products like mayonnaise, ketchup, mustard and soy sauce. Try making your own salad dressings at home or ask for them to be served on the side of your meal at a restaurant.
• 10. Adapt the English breakfast - Try to make the traditional English breakfast healthier by opting for poached egg or mushrooms on toast. If you do have meat, choose bacon or sausage, rather than both.
• 11. Choose healthy snacks - Crisps and salted nuts are so easy to snack on, but also quickly ramp up your daily salt intake. Try replacing them with unsalted nuts or crackers or chopped up vegetables like carrots and peppers.

How long does it take to reduce sodium levels?

It doesn’t actually take very long to reduce sodium levels and people who follow a low sodium diet often see a reduction in their blood pressure within a matter of weeks. The amount by which it lowers will be dependent on a number of factors, including how much salt you previously consumed in your diet and how much you have reduced your salt intake by.

This review of 33 studies lasting five weeks or longer found that in people aged 50-59, who had a reduction in daily sodium intake of around 3g of salt would, after a few weeks, lower systolic blood pressure (the pressure in your arteries when your heart beats) by an average of 5 millimetres of mercury (mmHg)> and by 7 mmHg in those with high blood pressure. Diastolic blood pressure (which measures the pressure in your arteries when your heart rests between beats) was lowered by about half as much. The review also estimated that a reduction in salt intake by a whole Western population of this kind would reduce the incidence of stroke by 22% and of ischaemic heart disease by 16 per cent.

Registered dietician Katharine Jenner says: “You can do this instantly, and you can see the effects very quickly. Blood pressure can be reduced within weeks. Your taste buds take a bit of time to adjust to less salt if you do it too quickly, but they will – so give them time. Much as if you slowly reduce the amount of sugar added to your tea, after a couple of weeks you won’t enjoy tea with sugar in it anymore.”

Low sodium diet: a nutritionist’s verdict

Katharine told us: “If you have raised or high blood pressure, a low sodium diet could literally be a lifesaver. Low sodium diets might seem a bit specific to others, but moving away from high salt diets means you are more likely to have less processed and takeaway foods. This means your diet is likely to be richer in more nutritious ingredients and that can only be a good thing. As with all diets, it is small and lasting changes that you can stick to that make a difference. So give it a go and see if you can make it stick. I used to have a high salt diet, without realising it, and now I can finally appreciate what real food is meant to taste like – and it’s delicious!”

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Getting enough iron in foods is crucial, but how do you figure out how much is on your plate?

Iron is a mineral that plays lots of different roles in the body, from maintaining a healthy immune system to transporting oxygen around the body. If you’re not getting enough foods high in iron, you might feel tired and low in energy. According to dietitian Dr Carrie Ruxton, iron is vital for many parts of a healthy, functioning body. She told GoodtoKnow, "Iron is an essential component of haemoglobin, which is the carrier for oxygen in our blood. Iron also supports muscle function, immune function and cognitive function. Low iron levels can lead to breathlessness, fatigue, poor concentration and a higher risk of picking up colds and infections. "

Iron deficiency can also put you at risk of anaemia, which can cause brittle nails, hair loss, heart palpitations, skin irritation, sores and ulcers.

How much iron do I need?

Women aged 19-50 should aim to get 14.8mg of iron a day from foods high in iron – more if they’re pregnant. Dr Carrie explained, "Women have higher requirements than men as we lose some iron each month as a consequence of the menstrual cycle." Adult men and women over 50 need 8.7mg a day. It’s also important for kids to get enough iron as they grow. Young infants need 1.7mg a day, while adolescents need between 11.3mg a day (for boys) and 14.8mg a day (for girls).

Dr Carrie explained that often women and girls are deficient in the essential mineral. "Around one in ten women & teenage girls have iron deficiency while 10-24% have low iron stores. More than half of teenage girls and almost a third of women aged 19-64 years don’t get enough iron in their diet," she said. So it's important to check that you, and your teens, are getting enough.

How much iron is there in foods?

Don’t worry – it’s easy to meet your target if you include enough foods high in iron in your daily diet. Just make sure you throw some of these iron-rich foods into your trolley on your next weekly shop. Many of us typically associate red meat as a food high in iron, however there's plenty of options for veggies and vegans as well.

• Liver - It might not be to everyone’s taste, but liver is one of the best sources of iron around – a 100g serving of beef liver contains 6.5mg of iron, which is almost half of your recommended daily intake. Other organ meats like kidneys, brain and heart are also good sources of iron in foods.
• Fish - Shellfish like clams, oysters and mussels can be extremely rich sources of iron in foods – a 100g serving of clams may contain up to 28mg of iron – that’s almost twice your recommended daily intake! Other types of fish also contain iron – tinned tuna has 1mg of iron per 100g, while boiled prawns provide 1.1mg per 100g.
• Red meat - The type of iron found in meat and animal products is called heme iron. Heme iron is easier for the body to absorb than non-heme iron, which is the kind found in plant-based foods. This means that red meat is a rich, bioavailable source of foods high in iron. 100g of beef rump steak contains 3.6mg of iron per 100g.

Sources of iron for vegetarians and vegans

But what if you're vegan or vegetarian? Dr Carrie told us, "Red meat and other animal/fish products are the best source of iron by a mile so, if you don’t eat these foods, you’ll need to take extra care to source alternatives, or you could consider taking a daily iron or combined multi-mineral supplement."

She added, "For vegetarians, eggs are a good choice - they contain around 1g of iron per serving (recommended is 14g per day). Vegans and vegetarians can also eat plenty of beans, pulses and green leafy vegetables such as spinach and kale – having a glass of pure orange juice with your main meal will boost absorption."

• Quinoa - A single cup of cooked quinoa contains 2.8mg of iron – that’s more than you’ll find in 100g of beef mince! Pairing vegetarian high-iron foods with foods high in vitamin C like red peppers, sweet potatoes and tomatoes can help to boost iron absorption.
• Spinach - Dark green leafy vegetables are another good option for those looking for vegan foods high in iron. 100g of boiled spinach provides 1.6mg of non-heme iron. Broccoli is another iron-rich vegetable, providing 1mg of iron per 100g serving. It’s also high in vitamin C, which can help the body to absorb non-heme iron.
• Beans and lentils - Legumes are another great source of iron for people who follow a plant-based diet. One cup of cooked lentils provides 6.6mg of iron – more than a third of your daily requirement. Chickpeas, kidney beans, butter beans and even baked beans are also good sources of iron in foods, containing up to 2mg of iron per 100g. And, don’t forget about tofu. Made from soya beans, this plant-based superfood typically packs more iron than the average serving of red meat.
• Dried fruit, nuts and seeds - A handful of dried fruit, nuts and seeds makes a great high-iron snack. Figs contain 3.9mg of iron per 100g, while hazelnuts pack 3.2mg and sesame seeds provide 10.4mg – that’s more than you’d find in the same amount of beef liver.
• Oats - A cup of cooked oats contains around 3.4mg of iron, making your daily bowl of porridge bowl a great start to your day when it comes to hitting your daily target. Top with a handful of chopped dried fruit, nuts and seeds or a spoonful of peanut butter for an added iron boost.

Wondering how to improve gut health? It’s all about getting a healthy balance of bacteria. If you nourish your gut and look after it, you’ll enable the friendly bacteria to thrive – and when your gut bacteria become healthier, you feel better too.

'Good gut health can be linked to the health of many other parts of the body because 70 per cent of the body’s immune cells lay along the digestive tract,' says nutrition expert, Penny Weston. 'While some bacteria are associated with causing illness, others are extremely important for our immune system, heart, weight and many other aspects of health.'

This is because your gut not only helps to digest the foods you eat and absorb nutrients to fuel your body, it also helps get rid of waste and toxins, too. But, if gut isn’t happy, your body will struggle to do this, which can lead to a variety of health problems such as a weakened immune system, poor mental health, as well as cardiovascular diseases and cancer. Luckily, there are plenty of easy ways to show your gut some TLC and boost your health and wellbeing. Here, our experts reveal all...

How to improve gut health

1. Eat fermented food

According to the British Heart Foundation, fermented foods are those that have undergone microbial growth and fermentation. This is where microorganisms such as yeast and bacteria break down food components (eg sugars such as glucose) into other products (eg organic acids, gases or alcohol). This gives fermented foods that unique and desirable sour taste, smell, texture and appearance.

‘Including fermented foods in our diet can give our guts regular exposure to live bacteria. Good food sources include fermented dairy like natural yoghurt or Yakult, sauerkraut, miso, tempeh and pickled vegetables,’ says dietitian and Yakult advisor Lucy Kerrison. Since different fermented foods provide different bacteria, variety is key.

Other fermented foods include:

• Kefir
• Kimchi
• Kombucha
• Cheese
• Sourdough
• Vinegar

Make sure you always read the label when buying fermented foods from the supermarket as some may contain high levels of sugar or additives.

2. Fill up on prebiotics

'Prebiotic foods are high in a special type of plant fibre, which helps look after your digestive system, increasing good bacteria in the gut and also improving metabolic health,' says Penny.

'Prebiotics come from types of fibre that humans can’t actually digest but the good bacteria in your gut will eat. Prebiotics are found in many fruits and vegetables, especially those that contain complex carbohydrates.'

Research from the American Gut Project found that individuals who eat over 30 different plant foods a week have a more diverse gut, compared to those who eat ten. A varied diet packed with plant foods also benefits your mood, weight and overall health and wellbeing.

'Upping your intake of plant foods doesn’t have to be difficult or expensive, and it is not just the more obvious healthiest vegetables and fruit which counts, but also legumes such as beans and lentils, wholegrains, nuts, seeds, herbs and spices,' says Lucy.

Prebiotic foods include:

• Jerusalem artichoke
• Garlic
• Onions
• Leeks
• Asparagus
• Bananas

3. Boost your probiotic intake

Asking yourself 'Prebiotics and probiotics for gut health: what's the difference?' Simply put, probiotics are live bacteria and yeasts, which help to restore the balance of gut bacteria after it has been affected by illness and can help ease the symptoms of IBS. Prebiotics, on the other hand, are a type of dietary fibre, and are found in foods such as leeks, onions and garlic, which feed the friendly bacteria in your gut, such as Lactobacillus and Bifidobacterium.

Probiotic foods include:

• Sour cream
• Pickles
• Miso soup
• Yoghurt
• Aged cheese
• Kombucha

4. Take supplements

While you can get the majority of good bacteria through your diet, taking a prebiotic or probiotic supplement can give you extra benefits.

A study published in the journal Alimentary Pharmacology & Therapeutics found that people with irritable bowel syndrome (IBS) saw improvements in stool consistency, reduction in bloating and gas, and even improvements in anxiety after taking a prebiotic supplement.

You can take prebiotics and probiotics together. However, it's recommended to wait around 15 minutes to avoid bloating. Take your probiotic first thing in the morning.

5. Reduce alcohol

Alcohol is a gut irritant. 'If you drink alcohol in excess, it can interfere with the production of digestive enzymes and juices so it becomes harder for your body to digest and absorb nutrients from food,' says Penny.

'This can lead to excessive fermentation in your gut, which causes bloating, gas and loose stools.' Alcohol also increases cravings for processed, sugary foods which can make these symptoms worse. Why not swap for one of the best non-alcoholic wines instead?

'Drinking water during or after a meal will help your body break down and process food and therefore help the digestion process,' says Penny. 'This breaking down of food helps your body to absorb those important nutrients and flush out the toxins. It also helps make your stools softer, preventing constipation.'

6. Snack on dark chocolate

Yes, eating this sweet treat really does have health benefits. Dark chocolate contains fibre that moves undigested through our digestive tract to the large intestine where our probiotics feed off of it to grow and boost our health.

Research published in Nutrients found that the flavanols in chocolate help reduce inflammation in the gut – which can cause chronic constipation, abdominal pain and nausea. Another study published in The Journal of Nutritional Biochemistry found that the polyphenols in dark chocolate reduced the risk of colon cancer and intestinal anti-inflammatory disease.

To reap the most benefits, opt for 70% cocoa chocolate and stick to just the recommended 30g of chocolate a day – that's roughly three to four squares.

7. Limit artificial sweeteners

While sweeteners are often used as an alternative to sugar when dieting, or simply cutting down your intake for other health reasons such as diabetes, they can wreak havoc with your gut microbiome. This is because the GI tract doesn't break down sweetener in the same way it does sugar and other processed foods, meaning when they reach your digestive tract, they're undigested.

However, unlike dark chocolate, studies have found that this causes sweetener to negatively impact your gut bacteria, even reducing some of the good stuff! Findings published in The International Journal of Molecular Sciences showed that excessive consumption of artificial sweeteners can become toxic to the gut, leading to health problems such as damage to the liver and intestines.

As well as the sweeteners you add to your own drinks, they can also be found in shop-bought items, such as:

• Diet/ sugar-free drinks
• Energy drinks
• Baked goods such as pastries and cakes
• Sugar-free condiments such as ketchup
• Granola and other cereals
• Greek yoghurt

Aim to stick to the acceptable daily intake (ADI) of artificial sweetener which is 50 milligrams for each KG of body weight.

Signs of poor gut health

'Due to the gut-brain axis, which is the direct link between the gut and brain, gut health can have a big impact on mood, mental and physical health, energy and overall wellbeing,' says Lucy. 'Low mood and energy, disrupted sleep and poor immunity can all be signs of poor gut health because of this connection.'

Other signs of poor gut health include:

• Changes to your stools. If your stools are harder and painful to pass you might be dehydrated or not have enough fibre in your diet. Usually, constipation home remedies will help this. If you don't see improvement after a week, book an appointment with your GP. If your stools are a colour other than brown, such as green, black, red or yellow, you should also see your GP,' says Penny. 'With a healthy gut, your poo should also be smooth in a sausage shape and should sink in the toilet bowl. If it floats, it means there could be undigested fat in the poo.'
• Stomach pain: 'Cramping or bloating for example, might also be indications of gut health problems. Bloating can signal stress, indigestion or a reaction to a specific food,' says Lucy.
• Headaches: This is due to the connection between the gut and the brain, and inflammation. The more inflammation there is in the body, the more pain that manifests. For people with celiac disease who also experienced migraine symptoms, research published in Medical Hypotheses found that reducing their gluten intake (and therefore, inflammation) for six months saw a big improvement in the number of migraine attacks they had.
• Bad breath. 'Not passing poo properly can cause a build up of toxins in the body, resulting in bad breath,' says Penny.

Worst foods for gut health

• High protein intakes: Around 15% of protein is malabsorbed, high intakes in the absence of fibre can have a negative impact on the microbiome. What is key here is not to avoid protein, but to ensure a good protein: fibre ratio.
• High levels of saturated fats: These tend to be solid at room temperature and are within animal products as well as foods such as crisps and chocolate. In high quantities, these can cause inflammation.
• High alcohol intake: Alcohol is an irritant, affecting the guts ability to absorb water and nutrients from food.
• Low fibre intake: Fibre can help strengthen gut muscles, draw in water to soften stools and also add roughage to the gut so there is more to ‘grip on to’. Make sure you’re eating a range of different fibre types including vegetables, wholegrains, nuts and seeds to feed your gut optimally.

Lucy recommends limiting the above in your diet if you're looking for ways to improve your gut health.

More women are getting pregnant in their 40s, empowered by changes to traditional timelines and advances in fertility treatment. According to the Office For National Statistics, there are now twice as many women giving birth past their 30s as there are those having children as teenagers, in England and Wales.

While the path may not be as straightforward for those in their 40s, experts emphasise that it is still very possible to have a safe and healthy pregnancy at this age. What’s more, from greater stability to better knowledge, there are many advantages to mothering a newborn at a later stage.

But what’s it really like to welcome a child in this decade? We’ve spoken to five women about their firsthand experiences of conceiving, carrying and giving birth to a little one at this stage of life, and what they wish they’d known before embarking on their journey.

‘Try not to let the constant talk of being “high risk” worry you’

Jasmine Headley, 44, PR agency director based in Leeds

I had my first son, Milo, when I was 35. I had always wanted two children, but getting pregnant again in my 30s just didn’t happen for us, despite trying. I’d finally started to come to peace with having just one - processing a lot of guilt about him not having a sibling - when, in early January 2022, I found out I was pregnant with Jude. It was a massive surprise, because I was in my 40s by this point, although a very happy one. In fact, he was actually due on my 42nd birthday, but arrived ten days early.

Looking back, I’m really lucky that - while it took a long time - I got pregnant naturally in my 40s. I know this doesn’t happen for a lot of people, and there’s a lot of disappointment every time you discover you’re not pregnant. Both the times I’ve fallen pregnant have been when I’ve stopped trying. So my advice to other women would be to try and relax as much as you can. Although, that’s easier said than done!

Also, when it comes to pregnancy in your 40s, try not to let all the talk of being “high risk” worry you. It was mentioned every time I saw a midwife or doctor, and can be quite hard to deal with - especially if you’re already a bit of a worrier. I was put under consultant care, and had extra appointments with them alongside my usual midwife ones. Doctors also asked me to take aspirin every day.

After my first scan and blood tests, I was also told that the chance of my baby having Down’s syndrome was one in 85, because of my age. Eventually, the results came back showing that he didn’t have it, but it was a really stressful time. I had a c-section - which I had asked for due to having a bad birth with my first son - and it was a brilliant experience.

I’m not sure if it’s because I’m in my 40s, or if it’s because Jude is my second child, but I’ve definitely felt more relaxed and confident parenting this time round. I’ve also completely gone with my instinct and not followed all the ever-changing advice about every aspect of parenting, which has felt really freeing. On top of this, given that I’d wanted a second for so long, he really does feel like a little miracle and I count my blessings every day.

However, I’m definitely more tired this time round, which I do think is to do with age. It can also be a bit lonely at times, since all your close friends’ kids tend to be older. When I had Milo, there was always someone to go to baby classes with and to talk to about early motherhood, along with other little ones for him to socialise with. I haven’t had that as much this time round, although I’ve been lucky enough to meet a couple of brilliant mum friends and reconnect with some old ones.

‘You know what is important in your 40s - and when saying “no” is best’

Judy Bartkowiak, 68, child and teen therapist based in Berkshire

I was in a different headspace with each of my four children. Looking back, with my first, I was nervous and easily influenced by medics and friends, with no confidence to use my own intuition. When my second and third children arrived, I was much more relaxed. By the time I was about to give birth to my fourth child at 44, a son called Paul, I knew I wanted a home birth. It was wonderful and I think as a family we really benefited from being together. Although the other kids - then aged eight, 11 and 12 years - complained about my screaming and said they had to turn the TV up!

Pregnancy and giving birth definitely felt easier in my 40s. This was partly because it’s a familiar process for your body, and mentally and emotionally you’re already prepared. Being older, you know how to pace yourself and can easily decide what is important and what isn’t - including when to say “no” and having boundaries. You also don’t bother about being the “perfect” mum because you know that's nonsense.

Parenting a newborn was likewise more of a doddle in my 40s. I was more mature in many ways. My career was well established, so I wasn’t worried about the whole work-life balance thing. As a couple, my partner and I knew how to work really well as a team. The older children were also pretty self-reliant, getting their own breakfast and doing their homework, if I was busy with the baby. Fortunately, as parents we stayed very fit and healthy, so as a family we still enjoyed doing lots of sporty hobbies with the kids.

I’ve noticed that, having had a baby in our 40s, we are much “younger” in our thinking than our friends of the same age. I think having a 24-year-old around in your 60s is a great way to stay connected to young people and be challenged when we say daft “old people” stuff. To other women about to welcome a newborn in this decade, I’d urge you to trust your intuition, know your values, but be open to rethinking your views, be prepared to feel a failure - which goes with motherhood of any age - and maintain existing friendships as well as embrace new ones.

‘I decided to pursue motherhood solo when I turned 40 single’

Emma Halliday, 43, empowerment coach based in West Yorkshire

As I was approaching 35, I felt that the 'proverbial clock' was ticking, and I recalled reading an article some years before about women who used donor sperm from a facility in Denmark to become mothers. Their story came flooding back and I made a promise to myself that if I got to 40 and was still single, then I would do that too. As that time approached, I made the move back to my hometown, prepared family and friends for my decision, and spoke with a fertility clinic. I decided to enjoy my 40th birthday with a big party and then started down the path of becoming a solo mum by choice.

I was told with no sugar-coating by my fertility consultant that I had a 13% to 17% chance the IVF would work the first time. We had discussed having three rounds as that would bring it to around 45% success, but I was very fortunate that it worked the first time. Sadly, there are a number of women I know who had to go through more rounds or were not successful at all, and I would recommend those hoping to become mothers one day to book in a ‘fertility MOT’.

In November 2022, I welcomed my son aged 41. My pregnancy had been smooth - no sickness, barely any fatigue and no weird cravings. I was also advised to take aspirin each day, which is recommended for women over a certain age. The one thing that did bug me slightly was being pushed to have an induction, because of my age and due to my son going past his due date. I kept declining until I finally agreed on a date, and he came the day before.

I've certainly got my sh*t together now I'm older and got things like clubbing out of my system. Although I am still a lover of festivals, adventure and travelling, and hope to expose my son to that as much as possible one day. I have more money now than I did when I was younger, which is important as nursery fees do sting. I would also say I am calmer because I've worked on myself a lot, and I feel like the parenting judgement out there doesn’t affect me like I think it would have if I was younger.

As I am a solo mum by choice, there were a lot of struggles I had anticipated. For instance, only having one income, not having as much free time and having to do all the child admin on my own. What I didn't anticipate was the “I'm an older mum maths”: when he starts university I'll be 59, if he has kids when he's 30 I'll be 71, what if something happens to me because of my age?

Above all, I am so glad I have my child - who is about to turn two - and that I gave birth when I did. In my early 30s I wouldn't have been ready for a child, and I know a lot of women who have had their first or additional children in their 40s - so it doesn't feel weird to me. I’ve also created a life that works best for me - working full-time, studying part-time and launching my business as an empowerment coach, so that I have the flexibility needed to be a solo parent.

‘I’m a better parent in this decade than I would have been in my 30s’

Em Tweedie, 45, personal trainer based in Wokingham

I never wanted children in my 20s or 30s - but I’d been with my husband for 20 years when he told me he really wanted a family. I’d just turned 42 at this point, and also finally felt ready to have a child, and so we tried to get pregnant. After six months of trying, we decided to go down the IVF route, because time was of the essence as I approached 43.

We took an IVF multi-cycle programme with Access Fertility which gave us two fresh cycles and unlimited frozen cycles. The first two fresh cycles failed, and we discovered that I had cervical stenosis, a condition that meant my cervix closed after every period and which may have made it hard for me to get pregnant, even in my 20s or 30s. But we had two frozen embryos left and the first of those two was successful. Our son arrived a month before I turned 45.

My advice to other women regarding fertility at this age would be to try not to leave it too late if you do want to have children. I was naive about how significantly your chances are reduced once you’re in your 40s. However, I’m convinced that a healthy lifestyle - including sensible eating and good fitness levels - makes everything easier when it comes to conceiving and coping with nine months of pregnancy. I had an elective c-section and recovered quickly.

I believe I was treated differently compared to women giving birth before their 40s - but only in a positive way. I was closely monitored by a consultant at the hospital and had extra scans to check everything was okay with the baby. I was diagnosed with gestational diabetes at about 34 weeks, despite having a very healthy lifestyle, which was purely as a result of my age.

Having a child in my 40s has, in my opinion, also made me a better parent. Financially, we’re in a better position, which reduces a lot of stress and means I don’t have to work as many hours as I would if I was younger - allowing me to spend extra time with my son. I also believe I’m a more relaxed mum for being older too. Now he’s 21 months, it feels like the best decision I ever made, and I’m so glad my husband twisted my arm.

‘After years of feeling not good enough, I was in awe of my body’

Charlotte Gooch, 48, businesswoman based in London

I had always wanted children from an early age. My sister married her childhood boyfriend in her late 20s, and went on to have two children in her early 30s - both of whom I adore. Throughout my own 20s and 30s, I was enjoying a very successful career working in London and spending time in New York, and I just assumed I would eventually fulfill the ‘traditional fairytale’ of finding the ‘right man’ to settle down with and have kids.

However, I had an idea in my head that if I hadn’t found someone right by the age of 40 to start a family with, then I would try to have a baby on my own. In early 2015, I started doing some research and attended some seminars at the London Women’s Clinic, and also had a ‘fertility MOT’ to understand more about my options for becoming a single mother. I was told that while physically I was fine, my ovarian egg reserve was low, that it was likely IVF would be the best route and that I should ‘get a move on’ if I wanted to do it.

In tandem to this, I was reviewing my fitness routine, and joined Ultimate Performance London City in May 2015. I was clear with my trainer Dominik Szweda that I wanted to get strong and healthy in preparation for beginning IVF. I gave up alcohol, improved my nutrition and started a weight-based training programme. After a year, my muscle mass was up, my weight was down by 15kg and I felt great. In 2016 - just after my 40th birthday - I discussed my plans with my family and decided to go for it.

People don’t speak much about IVF, but it's a huge emotional and physical commitment. I used donor sperm from the London Sperm Bank, and selected a tall, sporty, music-loving lawyer. He included in his profile his belief that everyone should have a child if they wished. When it came to my egg retrieval - which I had gone to alone - I only got two eggs. It felt devastating, particularly because the woman in the next cubicle got 20 and I could hear her celebrating with her partner.

However, that one egg was fertilised and implanted, and a pregnancy test two weeks later revealed I was pregnant. I trained throughout this time, which went smoothly. My obstetrician advised me to have a c-section at 37 weeks, and my son was born in January 2017. I recovered well and six weeks later I was back at the gym, which I credit to having trained before and during pregnancy.

It’s a cliché, but knowledge is power, and I’d encourage other women to not only find out about their own fertility, but to ask themselves what they really want from life. If you truly want a baby, don’t wait for the right man or time. Another reflection I’ve had is how often I was reminded by healthcare professionals that I was 40 - I get that age is a factor in the process, but at a certain point it felt unhelpful and stigmatising. As though it was my fault for “leaving it too late” or being too career-focused to find a partner.

I tried to add to my family with four more rounds of IVF during lockdown, when I was 44, all of which were sadly unsuccessful. The failure to give my son a sibling still hurts me. Further still, being a mum is hard work - and doing it independently is even harder - while working full time and trying to stay healthy.

However, I feel super positive about giving birth in my 40s. I loved being pregnant - after years of stressing over my body not being good enough, I’m now frankly in awe of it. I was financially secure and established in my career to be able to create flexible opportunities for myself, and I also had the confidence and knowledge to better advocate for myself, which I don’t think I would have been able to do in my 30s.

Your 40s is an exciting time of life, in which you can enjoy the confidence gained in previous decades and enjoy the fruits of challenges overcome in previous decades - whether career or family. However, with your diary likely balancing many things, it is also important to be aware of your health at this age.

That’s because recent research by Stanford University has shown that humans dramatically age in two bursts - the first being aged 44. This stage, the scientists suggested, correlated with a spike in certain health issues. For women, in particular, this is a decade when physiological changes mean certain conditions are more likely.

“As women enter their 40s, ageing can accelerate - particularly due to hormones,” says GP Dr Asia Ahmed. “The onset of perimenopause, which typically begins during this decade, leads to fluctuations in oestrogen and progesterone levels.” Which can have an impact on everything from skin elasticity to bone density and cardiovascular health.

To break it down for you, we’ve called on leading doctors to share their expert insight on what women might expect when it comes to factors impacting their mental and physical wellbeing during this time. If you are concerned about any aspect of your health, it is important to speak to a healthcare professional.

Additionally, make sure to follow the latest NHS guidance - including going for your routine Health Check, available from the age of 40 - and take steps to look after your body, such as diet and exercise. “Adopting healthy lifestyle habits and seeking medical advice will help manage these changes effectively,” adds Dr Ahmed.

How does ageing accelerate in your 40s?

1. Skin ageing can speed up

“As we age our skin starts to lose its collagen, which accelerates for women in our mid to late-40s,” explains Dr Leah Totton, a medical and cosmetic doctor. “Collagen is a crucial protein that acts as the building block for your skin, giving it firmness and elasticity, and is responsible for keeping your skin smooth and plump. The most significant dip in collagen level comes around the fifth year of menopause when it drops by 30%.”

Dr Totton continues: “The decline in collagen leads to common signs of ageing - such as wrinkles, fine lines and sagging skin. The main areas which sag include the cheeks, corners of the mouth, jowls and jawline.” As such, she recommends wearing a high-factor SPF daily sunscreen for your face to prevent premature ageing, avoiding smoking and speaking to a specialist doctor for personalised advice.

2. Hair may feel different

“Hair thinning is linked to hormonal changes for women, which begin in perimenopause,” notes Dr Tunc Tiryaki, founder of the London Regenerative Institute. “Oestrogen supports hair growth and follicle health, so as levels decline during this time, hair may grow more slowly and become thinner. The ratio of the male hormones called androgens, to oestrogen, increases - which contributes to hair loss or thinning, especially along the top of the scalp.” This is called female-pattern baldness.

What’s more, Dr Tiryaki points out: “Additionally, hair turns grey as melanocytes, the cells responsible for producing the pigment in the hair called melanin, become less active. This process is largely influenced by genetic factors, but accelerates with age as the number of active melanocytes declines.”

3. There’s a risk of weight gain

Women in their 40s may experience a slowed metabolism. “As women age, their basal metabolic rate (BMR) decreases,” says Dr Tiryaki. “Muscle mass, which burns more calories than fat even at rest, begins to decline naturally. As this decreases, fewer calories are needed to maintain basic bodily functions, which can contribute to weight gain.”

This may also lead to other shifts. “Hormonal changes, particularly the decline in oestrogen, alter fat distribution in the body,” continues Dr Tiryaki. “Fat tends to accumulate more in the abdomen and around internal organs - called visceral fat - rather than in the hips and thighs. This increases the risk of metabolic syndrome, which includes conditions like insulin resistance, high blood pressure and elevated cholesterol levels.”

4. Hormonal fluctuations are likely

“Most women in their 40s experience perimenopausal symptoms,” says Dr Louise Newson, a GP and menopause specialist. “Perimenopause is the time when periods usually change - which can be heavier or lighter, or more or less frequent, The hormones oestrogen, progesterone and testosterone levels fluctuate and decline, with symptoms including low mood, memory problems, anxiety, muscle and joint pains, headaches, brain fog, mood swings, hot flushes and fatigue.”

Dr Newson continues: “It’s important for women to recognise these symptoms early and seek the right treatment. For instance, taking the right dose and type of hormones - called hormone replacement therapy (HRT) - improves symptoms as well as future health.” Indeed, hormonal imbalances can increase the risk of conditions such as osteoporosis, diabetes, dementia and cardiovascular disease.

5. Look after your bone health

“Bone density decreases as women age, especially during perimenopause and menopause,” explains Dr Tiryaki. “The decline in oestrogen, which plays a crucial role in maintaining bone health, accelerates bone resorption - the process by which bone tissue is broken down.” This loss of bone density, he notes, can be especially apparent with a loss of definition in the face, including the temples, cheekbones, eye sockets and jawline.

However, it can happen throughout the body. “Women in their 40s are at higher risk of developing osteopenia - the name for early-stage bone loss - and later osteoporosis if proper care isn’t taken,” adds Dr Tiryaki. “Strength training, as well as getting enough calcium and vitamin D, can help mitigate this.”

6. Take note of brain function

“We wouldn't necessarily expect a decline in cognitive health in a woman's 40s, and any change in cognitive function and memory should be investigated,” says Dr Adam Staten, a GP and clinical director at One Day Tests. “This could be caused by thyroid disease, deficiencies in certain nutrients or may represent the 'brain fog' that some women experience during perimenopause.

“Stress, depression and anxiety are also common causes of apparent cognitive problems in younger people.” If you are struggling with things like concentration, decision-making and memory, it is important to speak to your doctor. A healthy lifestyle - such as diet and movement - can also have a protective effect for the brain.

7. Heart health issues may arise

“There aren't any inevitable heart problems that develop in a woman's 40s but it is often around this age that lifestyle factors begin to take effect,” notes Dr Staten. “People are often first diagnosed with high blood pressure in their 40s. While it is common for it to rise as we age and high blood pressure can run in families, when it occurs in this decade it is often contributed to by lifestyle factors - such as a high salt intake, a sedentary life and being overweight.

“Ischemic heart disease is also not very common in women of this age, but might be present in those who have a strong family history of heart disease at a young age or who have a history of smoking.” Additionally, Dr Ahmed - a digital clinician at Medichecks - points out that menopause where oestrogen levels fall - can likewise raise the risk of cardiovascular issues in women.

8. Your smile may change in appearance

“Teeth are likely to change as we age, and in some cases, people’s jaw shapes can alter over time which can cause the teeth to become more crowded,” says Dr Nyree Whitley, a dentist and chief clinical officer at mydentist.

“Similarly, you may find that your enamel can get worn down as you get older, causing tooth sensitivity, which may be due to chewing, grinding your teeth or drinking acidic drinks over the years.” It is important to maintain good oral health - including regular tooth-brushing and flossing - and speak to your dentist to receive tailored advice.

9. Be aware of your vision and hearing

“Hearing problems do not usually develop in this age group unless there is a history of a lot of noise exposure over the years, for example people who work in very noisy environments or have spent a lot of time in nightclubs or concerts,” notes Dr Staten. If you are concerned, you should speak to your doctor for personalised advice.

Dr Staten continues: “Vision problems can also begin at this age as the lens of the eye loses some of its elasticity, so it is usually between the ages of 40 and 60 that people start to need reading glasses.” You should speak to an optician if you are concerned about changes in your sight, so it can be addressed as early as possible.

10. Sleep patterns may change

“When it comes to sleep quality, it’s common that women in their 40s will notice this declining with age,” says Dr Ahmed. “This is because hormonal changes during perimenopause can lead to insomnia and fragmented sleep.” Studies show that sleep efficiency decreases by about 3% per decade in adults over 40, and unfortunately women are usually affected more.

Dr Staten adds: “Much of it is due to the fact that this is often a very busy and stressful time in life. Women of this age are often balancing a career and family, and may also by this point have responsibilities for caring for their own ageing parents. All these things can disrupt sleep and sleep is a habit - once you fall out of the habit of good sleep, it can be difficult to regain it.”

11. Having a baby becomes trickier

Women wanting to become mothers for the first time, or again, in their 40s may need to consider a range of routes. “Fertility often declines in the 40s as the quality and number of eggs diminish,” notes Dr Newson. “Ovulation becomes less consistent, and women may find it more difficult to conceive.”

Dr Newson points out: “Although pregnancy may still be possible, the chances decrease significantly during this decade, and the risk of complications rises. Women trying to conceive at this stage should consult a healthcare provider about fertility options​."

12. Mental health may suffer

“A woman’s wellbeing in her 40s can be negatively impacted by hormonal changes during perimenopause and menopause,” notes Dr Newson. “Declining hormone levels can be associated with mood disturbances - including anxiety, depression, and irritability. Many women also experience brain fog, memory issues and difficulty concentrating. These changes can affect daily life and work performance.

“Addressing mental health symptoms through lifestyle changes, support networks and treatments - including HRT - can help. It's important to remember that antidepressants won't improve your symptoms if they're caused by a drop in hormones - if you suspect you could be perimenopausal or menopausal, make sure to discuss this with your doctor.”

We spoke to the following experts

Puberty and menopause are two huge health milestones, where our bodies go through some of the most challenging and significant changes. These transitions mark the beginning and the end of our reproductive cycles and for most people can be something of a hormonal roller coaster. To add in a bit of extra stress, in many households, teenagers and their mums will be going through these changes at the same time.

Women usually start the shift to perimenopause during their mid-to late 40s and then reach menopause a few years later. The NHS says the average age for puberty to start in girls is 11 and age 12 for boys. If you had your children in your 30s, as many women in the UK do, this means a decade or so later, hormones could be raging among a large proportion of your household.

Mood swings, anxiety and low self-esteem, plus the bodily changes associated with both puberty and menopause, mean that while both the child and parent are going through similar issues, they might struggle to support each other. We spoke to some mums to find out their tips for coping with this complex time in their lives.

Coping when menopause and puberty clash

1. Communicate

Puberty is a time when teenagers can be notoriously reluctant to communicate. If you combine this with peri-menopausal and menopausal symptoms like mood swings and anxiety then it can cause resentment and anger to build, on both sides. As with all challenging times as a parent, sitting down to have a rational and honest conversation will help avoid conflict.

Mum Emily Beckloff says: “My daughter started her periods just after mine stopped, which, quite irrationally, made me feel very old and sad.” Beckloff’s experience is really common, but speaking to your child about these feelings will hopefully help them understand what you’re going through.

Menopause specialist Dr Louise Newson says there are ways to avoid tense times at home: “Open communication is crucial here. By discussing what you're both going through, you can foster mutual understanding and patience. Explain that while hormones might be causing emotional ups and downs for both of you, it’s important to remain respectful and supportive.”

Beckloff says this is something she did: “Our teens are unusually lovely, and I’ve always made keeping communication open a priority, which I think helps all of us. For me I’ve really welcomed the opportunity to talk with our teens about how to deal with annoying situations or behaviour in a kind and empathetic way.”

2. Laugh about it

We know pubescent teenagers can be quite sensitive, especially when it comes to things like spots, hair growth or otherwise, but keeping things light will help everyone.

Beckloff says keeping a sense of humour really helped her and her family: “They've been really understanding and patient, even though they get frustrated listening to me repeat myself. In between moments of exasperation, we’ve had some good laughs about my hot flashes, ridiculous choice of words (because I can’t remember the word I’m looking for), and my obsession with having a portable fan in every corner of the house!”

3. Share how you’re feeling

As we said above, you and your child will probably be experiencing similar symptoms so why not talk to each other about it? Dr Newson says: “Acknowledging that you’re both in challenging phases of life can bring you closer together. Also talking together about ways of seeking help and treatment may be useful.”

Mum of three, Lucy Baker, who blogs as Geriatric Mum, says, while getting to grips with her symptoms has been tough, it has also been nice to go through it with her teenage daughter. “I can read the signs in her so clearly so I know what she needs and when. I feel more in tune with her than I ever have, which is actually quite beautiful. I am not sure she would describe it as that, but I feel like our moods match and so we know how to look after each other,” she says.

Dr Newson says it’s important teenagers know about menopause, especially as it was something of a taboo subject for many women growing up in the 1970s and 80s. “We now openly talk about menopause and hormones which really helps and have conversations with each other and more importantly with their friends and other people. My older two daughters, who are 21 and 20, are constantly talking to their friends’ mothers about the important role of hormones and often educating them about how safe and effective HRT is,” she says.

4. Accept it’s not going to be easy

Many of us are used to trying to put a brave face on things when life is so busy. But it’s important to accept that this is going to be a tough stage of your life. Baker says it took her some time to work out what was happening to her body and it affected her relationship with her kids.

“I have, at times, lost my sense of humour and my usually relaxed, carefree attitude to life and this comes at a cost,” she says. “I have stormed out of the house, driven to a local place and sat in the car and cried in the past, and my daughter brings that up occasionally. I clearly remember once being in the car and having a tete-a-tete with my eldest and telling her to get out of the and driving off! I look back with a sense of humour now at how quickly I lost my temper (it was done safely btw) but at the time, I was full of anger and I actually couldn’t cope. I was taking everything personally and feeling like her typical teen behaviour was too much to bear.”

Parenting expert Kirsty Ketley says telling your kids what you’re struggling with really helps. “When I’ve had a menopausal moment, I own it and my kids understand that they need to take on some of the remembering responsibilities, that they can’t always rely on me! This has really not helped them become much more responsible, but taken the pressure off me, too and it is definitely something that I recommend to other mums, who struggle with the yukky brain fog and memory loss,” she says.

Share your feelings and struggles with your partner and friends. There will be times when it will feel overwhelming so having a good support network around you is important.

5. Look after yourself

This follows on from the point above. It is not going to be an easy time so it’s important you look after yourself mentally and physcially - and to have some space from your teenager. This could mean carving out time every week to exercise or do something just for you, or going out with your partner or friends. Speak to your GP about the treatment options open to you so you can manage your symptoms, and tell your work if you need time off or to make changes to the way you work.

Mum of two and menopause trainer and therapist Louisa Hussey went through early menopause at age 37. She has a 13-year-old stepson and seven-year-old daughter, who was born via an egg donor. She says: “We as working mums are knackered from trying to do everything, and society dictates we must. However, I reject all of that - take something off your plate, cross off half of your to-do list and take time away from everyone regularly!”

Ketley agrees that time away from your family can be really beneficial: “This really helps when your tween or teen is hormonal. It helps you have more empathy for them, while reducing those hormonal clashes with each other. I think it’s good to make your tween/teen aware if you’re having a particularly bad day, as most will have some level of understanding, as they are going through similar.”

6. Embrace the changes

Menopause is no walk in the park but seeing the positive side to finishing your periods and moving into the next phase of life is something a lot of the mums we spoke to believed was important. Baker says: “The main thing I want to share here is it has helped me to understand myself and work on my understanding of life and being a woman and a mother. I love to talk and share and I work hard on making sure my children, and the people around me know it is ok to talk – no matter how bad or ridiculous you think something is. This process has made me a better, more grounded person and a better talker.”

Hussey says one of the positives for her “is that it's forced me to choose an easy life. I don't argue over homework at all. If they put up a fight, then that's that. I am not prepared to argue or battle anything that will exhaust me. So I guess I'm a pretty chilled parent now!”

Speak to your GP if you’re worried about any of your symptoms or want to discuss treatment options. You can also seek advice through The Menopause Charity or Menopause Matters.

We spoke to the following experts

The average age mothers give birth in England and Wales may be 30.9, but there are increasing numbers of women choosing to welcome babies in their 40s - and their experience will be a little different.

From pregnancy monitoring to post-birth recovery time, there are several things to take into account when it comes to carrying a child in this decade. Evidence suggests that conceiving may be harder and there is an increased risk of complications, however there are also numerous unexpected positives that are delivered when bringing a newborn into your life at this time.

We have spoken to mothers who have welcomed children in their 40s, as well as experts on what they see on the frontline of pregnancy at this age. Often, women are happier, more knowledgeable and have greater confidence bringing a little one into the world than perhaps they may have been when they were younger.

To give you the most important information about what to expect when you’re expecting in your 40s, we have called on the insight of Dr Shazia Malik, a consultant obstetrician and gynaecologist, Fleur Parker, a practice coordinator and antenatal teacher at the NCT and midwife Angie Willis, also known as ‘The Eco Midwife’. Additionally, it is vital to receive your own tailored medical advice, and also stay up to date with the latest NHS advice on pregnancy.

How is pregnancy different in your 40s?

1. There are some pregnancy differences

Dr Malik insists: “It's crucial to note that many women in this age group experience healthy pregnancies and deliveries, even if conception takes longer due to declining fertility.” She emphasises the importance of proper prenatal care and close monitoring to address any potential risks promptly.

However, there may be an increased risk of certain health complications compared to those pregnant in earlier decades. “The risk of gestational diabetes is approximately two to three times higher for women in their 40s,” warns Dr Malik. “Preeclampsia risk increases by about 1.5 to 2 times.” Risk of placental issues and pregnancy induced hypertension also increases with age.

Additionally, Willis, who is working in partnership with MAM, notes: “There can be a small increased chance of congenital abnormalities, and the chance of miscarriage increases slightly as women become older, as does the chance of stillbirth.” Although she notes that these risks are still small. “For clarity, one study reported that the stillbirth rate for women aged 16-25 was 4.7 per 1000 births, compared to women over 40 where the rate was 8.1 per 1000 births,” she adds.

2. Labour may be different

There may also be a greater need for birth interventions. “The likelihood of requiring a cesarean section is higher, with rates of 40-50% for women over 40, compared to 20-30% for younger women,” explains Dr Malik. If any of the aforementioned health complications occur, then induction of labour or a caesarean birth are recommended. “Many units also offer women over 39 weeks who are over 40 years old the opportunity to have an induction or a caesarean birth too, given the small increased chance of stillbirth over 39 weeks for women over the age of 40,” adds Wallis.

However, for many women, they can still give birth as they choose in this decade. “For my fourth child, when I was 44, I knew I wanted a home birth,” says Judy Bartkowiak, now a 68-year-old child and teens therapist based in Berkshire, who was already mother to children aged 8, 11 and 12. “It was wonderful and I think we all as a family really benefited from being together - although the other kids complained about my screaming and said they had to turn the TV up!”

3. You may need extra monitoring

“Women over the age of 40 will normally be advised to see an obstetrician during pregnancy,” says Wallis. “As part of this, they will have a risk assessment and a personalised care plan will be created based on their own individual medical history.”

Wallis continues: “For some women, there might be the recommendation of additional appointments, aspirin from 12 weeks of pregnancy or growth ultrasound scans – but all these additional screenings are based on the individual’s medical history and the guidelines of the hospital she is under."

4. Recovery may be the same

“This can be individual to the person,” insists Wallis. “For example, one woman may be physically healthy and fit, exercising and eating a well-balanced diet and recovery will be quicker. In contrast, another in their 40s may not exercise often or may have other health behaviours which could impact on recovery - such as smoking, obesity or other lifestyle factors. Age is less of a factor, with support from partners, friends and family also really important.”

Additionally, Parker points out: “The more complex a labour and birth then the more complex recovery may be. Tiredness is a big factor in the first few weeks and eating healthily, staying hydrated and taking moments to rest can all aid recovery for women of any age.”

However, it is important to note that postpartum recovery for women in their 40s may be slightly prolonged. “This is primarily due to the natural slowing of the body's healing processes with age,” explains Dr Malik. For Sarah Stephens, 47, her third birth experience aged 41 was stress-free compared to her first two. “It was more relaxing because I opted for an elective caesarean,” she explains. “Although I still ended up in the high dependency unit and then a private room afterwards for almost a week.”

Wallis adds: “The other aspect to consider is that stress incontinence can increase over the age of 35 due to skin elasticity changing. It is important to do your pelvic floor exercises - for woman of any age, but in particular women over the age of 35 - every day to reduce the chance of urinary stress incontinence.”

5. There are perks to giving birth later

“Many women find that pregnancy in their 40s comes with unique advantages,” says Dr Malik. “They often approach motherhood with greater confidence, emotional maturity and life experience. Financial stability is typically more established, allowing for better preparation for the costs associated with raising a child. Many women in this age group have progressed in their careers, potentially offering more flexibility in balancing work and family life. Additionally, they may have a more extensive support network in place, which can be invaluable during pregnancy and early parenthood.”

Indeed, this was the experience of Sarah. “I think the advantage in having my third in my 40s is I was more confident in arguing with medical people and standing up for myself,” she explains. “They tried to persuade me on my birthing choices, but I argued and refused to budge on them - I had been more easily persuaded in my 30s.” This continues after birth, suggests Parker: “Having spoken to many women in their 40s in the first few weeks after having a baby, the reassuring message is that their age hasn’t had any negative impact on becoming a parent, and that there is a certain calmness, resilience and certainty that comes with this decade.”

It was exactly this for Judy. “Giving birth felt easier - partly because it’s a familiar process for your body and mentally and emotionally you’re prepared,” she says. “Meanwhile, parenting was a doddle in my 40s. My career was well established so I wasn’t worried about the whole work-life balance thing, and with my partner we knew each other very well and worked as a team.” However, for others it isn’t quite so straightforward. “Being a mother in my 40s has been trickier - I have a wonderful partner but no family support, and I have struggled to make friends and find community,” says April Hunter, a Cheshire-based midwife, 45, who gave birth to her third child aged 42 after having her first two in her 20s. “I also don’t quite fit into the ‘first time mum’ group with having older children - so that’s been challenging!”

6. You tend to be better-prepared

“I think one of the biggest positives is women over the age of 40 are more likely to be

interested in the evidence and research, come to appointments armed with questions, knowledge and facts and are better able to advocate for themselves,” notes Wallis. “From experience, these are the mums more likely to attend pregnancy, babywearing, breastfeeding, antenatal groups during pregnancy too to give them a support network of people going through pregnancy at a similar gestation.”

Additionally, Wallis notes: “There is research showing that women over 35 are more likely to adjust health and lifestyle behaviours than women at other ages during pregnancy.” For example reducing or stopping alcohol consumption, quitting smoking, starting exercising or eating more healthily.

“For women embarking on pregnancy in their 40s, it is important to work closely with healthcare providers to develop a tailored care plan,” insists Dr Malik. “I recommend taking prenatal vitamins, maintaining a healthy lifestyle and not hesitating to ask questions or voice concerns.”

Dr Malik adds: “It's crucial to stay positive, as countless women have successful pregnancies and healthy babies in their 40s. It can be hard not to be made to feel that somehow you are ‘less than’ as an older mother - when in fact you can bring so much to motherhood that makes it just as rewarding and enjoyable as anyone else."

We spoke to the following expert

From tweaking your wardrobe to altering your diet, there’s a lot to get to grips with when you’re expecting. However, it’s often less well known that at the same time as your body is hard at work growing a baby, your dental health might also need some extra TLC.

Indeed, the natural hormonal changes experienced by women who are expecting risk having a knock-in impact on the state of your smile. While things like bad breath and tooth sensitivity are very common oral health problems at this time, there is also a greater risk of gum disease and teeth moving. This is why it’s important to attend regular check-ups with your dentist throughout the trimesters - with the NHS offering free check-ups and treatment during pregnancy and for 12 months after you give birth.

We’ve enlisted dentists Dr Tom Crawford-Clarke and Dr Smita Mehra, and dental therapist Miranda Pascucci to share their expert insight. Additionally, we discuss NHS treatment you are entitled to while you’re expecting and the common myths that dentists are desperate to bust…

11 things dentists want pregnant women to know

1. Your risk of gum disease increases

“Pregnancy can cause both direct and indirect effects on teeth,” explains Dr Crawford-Clarke, , founder and principal dentist of LUCEO Dental. “Due to hormonal changes - particularly with respect to increased oestrogen and progesterone - there can be an increase in gum inflammation and bleeding, called gingivitis.” Symptoms of which can also include swelling and soreness, according to the NHS, and it can often occur in the second trimester.

It is important to know that this is common. “It is estimated 60 to 65 per cent of pregnant women will experience gingivitis,” he notes. “If there was an underlying gum condition already present - such as gingivitis or periodontitis - these hormones will also lead to a heightened response and the condition could get worse.” Risking gum recession and exposure of the root surface, leading to sensitivity, which is why it’s important to brush properly and consult with a dentist if you are concerned.

2. Your teeth may become more sensitive

“Those who are pregnant may also experience sensitive teeth,” says Dr Mehra, principal dentist at The Neem Tree Dental Practice. There are a number of reasons why this may occur - including hormonal changes that can trigger gum inflammation, morning sickness which can risk acidity affecting the tooth’s surface, and a change of diet to include more sugary foods.

There are a number of ways to minimise this. ‘Try rinsing out the mouth with water if you are experiencing morning sickness regularly to help keep acid levels in your mouth low,” suggests Dr Mehra. It’s also key to pay attention to your oral hygiene, overall diet and go for regular dental check-ups.

3. Bad breath may become an issue

This is another unexpected pregnancy side-effect. Dr Crawford-Clarke notes that a dry mouth, caused by hormonal changes, can be to blame. “Saliva is protective in a number of ways - including helping to neutralise acids, washing away food debris and reducing plaque build up,” he explains. Certain food cravings and morning sickness can also leave a less than pleasant scent.

Fortunately, there are a number of ways to keep things fresh. These include brushing your teeth twice a day with a fluoride toothpaste, and using interdental cleaning - like floss or brushes. Sugar-free chewing gum is also helpful to have to hand, and you should visit your dentist to confirm that there isn’t anything else going on.

4. It’s a myth that your baby is taking calcium

“This is often a common myth when it comes to dental health and pregnancy,” notes Dr Mehra. “Many people think that because a growing baby needs calcium for their development, this in part comes from the mother's teeth - which inadvertently causes dental problems. However, this is not the case.”

Instead, she explains: “Calcium for a baby's growth will come from diet instead - which is why it is important during pregnancy that you eat foods rich in the mineral where possible.” Items high in the nutrient include dairy products, like milk, and green leafy vegetables. Dr Crawford-Clarke adds: “It is recommended to take a calcium supplement, and vitamin D to aid absorption, but I would advise speaking to your doctor or midwife for specific advice.”

5. Certain dental care should be avoided

According to the NHS, you should inform your dentist that you are pregnant - not only because they can give you specific advice, but also because certain dental treatments will need to be postponed until after you give birth. For example, Dr Crawford-Clarke says: “Manufacturers of the teeth whitening products we use recommend waiting until the baby has arrived.”

However, it is safe for you to have a dental X-ray during pregnancy. “This is because they are highly unlikely to be pointed at the pelvic area, meaning that any risk to the baby is extremely low,” explains Dr Mehra. “Protective measures, including leaded aprons, may also be used to minimise any exposure to radiation.” Your dentist will be able to best advise, taking into account that the benefits of being able to perform the X-ray may outweigh any small potential harm.

6. Your smile may look different

“While it isn't that common, teeth may move during pregnancy,” says Dr Mehra. “This is because when we’re pregnant, our body produces a chemical - known as relaxin - which can help to soften ligaments. However, as a result, this causes the ligaments within our mouths to also soften - which can trigger the teeth to shift.”

Dr Crawford-Clarke notes: “I have quite a few patients coming in saying they felt their teeth moved a lot since having kids. However, this could also be down to the effects of the jaw tending to narrow as we age anyway.” If you’re worried about your teeth shifting during your pregnancy, it is important that you seek the advice of your dentist.

7. Good dental hygiene is key

“Most importantly, those who are pregnant should keep up an effective oral care routine,” says Dr Mehra. “This means brushing teeth twice daily, as well as making sure that you floss.” She adds that, if you suffer from morning sickness, switching to a more bland toothpaste can help reduce feelings of nausea.” Using one containing fluoride is key to strengthening the tooth enamel.

Miranda Pascucci, a dental therapist for oral health brand TePe, adds: “You don’t need to brush too hard - simply clean along the line where the gum meets the teeth. Using too much pressure - or with too firm a toothbrush - can damage the gums, causing them to recede and exposing the root surfaces.” These are not protected by enamel and are much more sensitive to changes in temperature and tooth decay.

8. Don’t forget about a healthy diet

The chances are that a combination of food cravings and sleep deprivation may have an impact on how nutritious your meals are, but eating well can also be key for dental health. The NHS notes that sugary foods and drinks can lead to tooth decay.

“It is well-known during pregnancy that some will find such items particularly appetising - while these are fine in moderation, it is important you don’t go overboard,” warns Dr Mehra. “They can make you more prone to plaque buildup and, as a result, tooth decay and gum disease.”

9. Take up any free dental care

“Make sure that you take advantage of free NHS dental care during pregnancy to look after your oral health,” insists Dr Mehra. “Visit your dentist regularly during this time, as they might be able to help identify or catch any problems early on.”

You are entitled to free check-ups and treatment during pregnancy and for 12 months after you give birth. Dr Crawford-Clarke recommends having a dental check-up and hygiene treatment every three to six months to keep on top of any issues.

10. Make sure to log any changes

“Make a note of any changes that happen to your gums and teeth during pregnancy and flag these to your dentist when you attend your check-ups,” says Pascucci. “Don’t ignore any pain or bleeding gums, as it could be indicative of gum disease – as it’s always best to catch this early.” This is the best way to look after not only your own health, but also that of your baby.

11. Go easy on yourself throughout pregnancy

“All of the dental issues that you may encounter are treatable, so do not fear,” insists Dr Crawford-Clarke. “Just remember, you are doing your best so don't be too hard on yourself.” If you’re feeling overwhelmed, he adds: “The first step is to see your dentist, they are there to help you and offer any specific advice you need to maintain your oral health throughout your pregnancy.” You’re not in this alone.

We spoke to the following experts

As anyone raising a toddler or child will know, getting them to brush their teeth properly on a regular basis can be quite the challenge. While as adults we understand why it’s crucial to take our dental care seriously, little ones can dismiss this part of their morning and evening routine as simply time away from play.

Yet, ensuring your youngster’s teeth are properly cleaned twice daily will stand them in good stead - not just now, but particularly in the future. It will help them avoid tooth decay and hang on to their all-important baby teeth for as long as possible, while also teaching them positive life-long habits from a young age.

To give you the best advice when it comes to your children’s dental health, we’ve called on a number of top experts. Paediatric dentist Dr Jasleen Sangha, dental hygienist Hannah Ripley and dentist Cerri Mellish are here to guide you through. They share all the key steps parents can take to make dental care a tantrum-free zone at home…

Why might little ones struggle to brush properly?

Dr Sangha from Happy Kids Dental, explains that children do not have the manual dexterity to brush their own teeth until they are seven or eight years of age. “Although that does not mean they should not be encouraged to brush their own teeth before that,” she notes, while acknowledging that it can also be hard for them to stay focused. “Two minutes is a long time in the life of a toddler - particularly if they are feeling tired just before bedtime.”

There can be other more practical barriers. “Some children may have sensory issues, which could be a passing phase for some and more persistent for others,” says Cerri Mellish, a dentist at Bupa Dental Care. “They may struggle with the taste and texture of the toothbrush and toothpaste. Strong, minty toothpastes may feel ‘spicy’ to their sensitive taste buds, and they might not like the sensation of the bristles.” She adds that their teeth usually start coming through between six months and two years, and during this time it may also feel painful to brush.

11 tips to make teeth-brushing a less stressful part of family life

• 1. Give them independence - “I usually recommend allowing children to have a go and then asking them to give you the brush once they have finished so you can ensure their teeth are properly cleaned,” says Dr Sangha. “Explain that it’s the turn of ‘mummy’ or ‘daddy’ or another responsible adult.” Eventually, you can trust them to get on with it.
• 2. Use visual aids - “Toddlers are much more impressed by visual aids rather than long explanations - perhaps use a two-minute sand timer that they can watch as you or they brush their teeth to help give them something to focus on,” recommends Dr Sangha. Similarly, Mellish suggests asking them where they think their favourite character is hiding in their teeth and “scrubbing them out”.
• 3. Make it fun - “You can build your own playful routines as a family - such as clapping or dancing once the timer is finished,” notes Dr Sangha. “Once this becomes established as a habitual behaviour, toddlers will often expect this and want to go through the process of brushing their teeth to ensure their ‘reward’ at the end.”
• 4. Harness easy wins - “Using charts to tick off morning and evening brushing with a treat at the end of the week can also be useful for motivation,” recommends Dr Sangha. “It could perhaps be age-appropriate stickers for younger children, or maybe a trip to the zoo for older children.” Whatever you do, don’t give them sweets.
• 5. Consistency is key - “Toddlers crave routine and structure,” points out Dr Sangha. “This gives them stability in their busy and stimulating world. Keeping the timing of brushing consistent every day can help them to expect and accept it more easily.”
• 6. Select handy tools - “Your child will probably want to start trying to brush their own teeth from about the age of three, so choose a toothbrush they can get their little hands around,” suggests Hannah Ripley, dental hygienist at Church Street Dental Practice. “Although, they will still need help and supervision until the age of about six when manual dexterity improves.”
• 7. Add a soundtrack - “Listen to your child’s favourite song and brush for the duration of it,” recommends Ripley. Similarly, Mellish suggests: “Brushing along to a special toothbrushing song, that can be found on YouTube, means you can get some support from their favourite cartoon characters.”

• 8. Lead by example - “Children copy their parents from an early age, so brushing your teeth together as a family is a great way to encourage them to follow suit,” points out Ripley. “Just as we take the time to explain why it’s important to wash our hands regularly, telling the same to our children about teeth brushing is also key.”
• 9. Enlist different toothpaste - “Brushing with an age-appropriate toothpaste, like a strawberry-flavoured one, and applying fluoride varnish - as directed by a dental care professional - can protect teeth in multiple ways,” says Mellish. “Fluoride makes the teeth more resistant to mineral loss, it promotes faster mineral uptake and helps reduce the formation of dental plaque.” She adds that they may do better with a flavourless, non-foaming toothpaste - like OraNurse.
• 10. Check good progress - “To spot plaque in its earlier stages, you can use a disclosing tablet - available in pharmacies - which stains plaque purple,” suggests Mellish, of how you can see where you or your child could be brushing better. “This can be a really fun activity to do with kids to help them improve their brushing technique.”
• 11. Don’t give up - “I think it’s important to keep things light and playful if you can,” says Mellish. “You are trying to establish a good routine and it might not be perfect every time but keep persisting.”

Other ways to care for children’s dental health

• Fuel carefully - “Diet plays a huge role.” says Dr Sangha. “Sweet food and drinks - such as cakes, biscuits and juices - should be restricted and limited to meal times only. Plain water, milk, fresh fruits and vegetables can be consumed at any time.”
• Clean closer - “A toothbrush alone cleans just 60 per cent of the tooth, so the importance of adding interdental cleaning cannot be overstated,” insists Ripley. “Oral hygiene products, such as DenTek’s floss picks and interdental brushes, may be introduced at an early age. In fact, dentists recommend children start doing so as soon as two teeth are touching.”
• Soothe differently -”Dummies should be stopped by the age of two at the latest to ensure an open bite - where the teeth become misaligned when closed - does not develop,” warns Dr Sangha. “Even if an open bite does develop, stopping by this age will allow enough time for spontaneous tooth movement to resolve the issue.”
• Check-ups regularly - “Take your child to visit a dentist around six months of age, which usually coincides with the appearance of their first tooth, and book in regular check-ups thereafter,” says Dr Sangha.
• Prepare well - “If your child has never been to the dentist before, it can be helpful to set expectations at home about what will happen at the visit - by doing role play or reading them a story,” suggests Mellish. “It’s important you stay calm and relaxed, since your children will absorb this too.”

Why is it important for kids to practice good dental care?

“There are two main reasons,” says Dr Sangha. “Firstly, regular brushing removes the plaque biofilm that the teeth get coated with throughout the day and night, and secondly it delivers the fluoride or hydroxyapatite that is present in toothpastes to the teeth - active ingredients of which help to remineralise the acids from food and prevent tooth decay.”

It also helps protect their baby teeth. “While they will be lost eventually, they are actually extremely important,” insists Dr Sangha. “Not only do they prevent pain, ensure an aesthetic smile and allow children to enjoy eating different textures of foods - including being able to chew on hard items, such as carrots and nuts, which helps build a strong jaw - but they are space maintainers, keeping room for adult teeth to come through.” She explains that if they are lost earlier than they naturally would, then adjacent teeth may drift into the space, risking crowding.

What’s more, our experts emphasise that youngsters who learn how to look after their teeth early on will be more likely to keep doing so throughout their lives, benefiting from boosted confidence and self-esteem from their healthy smile. “Habits established during childhood become ingrained as behaviours that will follow through into adulthood,” explains Dr Sangha. Which will also save time and money on future avoidable dental issues.

Which is why it’s vital to be alert to any signs that your toddler or child’s teeth need better brushing. “Look for staining, a furry and un-smooth appearance which is actually the plaque layer, bad breath from food debris and dental decay,” says Dr Sangha. If the plaque remains on the gums, it can cause gingivitis - or inflammation of the gums - which will show up as red, swollen gums that bleed easily when brushed.

Additionally, Ripley adds that parents should be aware of toothache or sensitivity to hot or cold foods. “These can indicate your child has a problem with their oral health,” she reveals. “They may also start having difficulty eating, or very young children may begin sucking their thumb or experience delayed speech.”

We spoke to the following experts

The mental and physical changes you go through during pregnancy can feel quite overwhelming. Almost every part of your body will be affected by hormonal fluctuations and the impact of your growing baby during the nine months, and for many women this includes their eyes and vision.

Many of the symptoms experienced during pregnancy should ease and eventually stop after your baby is born but it’s important to know which ones are normal and which ones you should seek some medical advice about. Fiona Gibb, director of professional midwifery at the Royal College of Midwives, tells Good To Know: “Eye issues during pregnancy are common and are usually a result of hormonal changes, however we would always encourage reporting any eye symptoms, including blurred vision, flashing lights or any visual disturbances to your midwife or obstetrician.”

We’ll take a closer look at all of the symptoms in this article and discuss what can be done to ease them or prevent them.

6 common eye issues during pregnancy

Pregnancy affects every woman differently and some people may not be troubled by eye problems at all. However, the changes to your metabolism, hormones, fluid retention and cardiovascular system mean it’s very normal for issues with your eyes and vision to arise. Below are some of the most common issues women experience.

1. Dry eyes

During your pregnancy, hormonal changes may mean that your body produces less tear fluid which can lead to dry eyes. This 2014 study states that this dryness is due to the higher levels of oestrogen and progesterone. As well as feeling dry, your eyes might also feel itchy, look red or have a burning sensation.

Dry eyes can be especially annoying if you wear contact lenses. However, opticians or pharmacists will be able to recommend eye drops which can ease the dryness and help keep your eyes hydrated. It may also help to take regular screen breaks and make sure you’re getting enough sleep.

2. Blurred vision

Blurred vision is another common eye problem during pregnancy. It’s caused when fluid retention temporarily changes the shape of your cornea (the outer layer of your eye which covers your iris and pupil). This can affect how light travels into your eye which is what causes the blurriness.

If the blurriness is causing issues with driving, work or reading then an optician may be able to give you a supply of different contact lenses or some temporary corrective glasses. Using eye drops and making sure your eyes don’t get overtired can help with blurred vision. It’s best to speak to your optician before you change your glasses or contact lens prescription because it’s likely that your eyes will return to normal once your baby is born.

Midwife Lizzie Zahoranksa-Earle, who runs antenatal classes for professionals and parents-to-be at Antenatal Training International, says blurred vision can also be associated with more serious pregnancy conditions such as gestational diabetes, high blood pressure and pre-eclampsia. “Your midwife will refer you for blood tests if your blood pressure is higher than normal (although it is normal to fluctuate through pregnancy anyway), but if you have any symptoms you do need to see someone straight away,” she says. We will discuss these more serious health conditions below.

3. Twitching

Eye twitching, also known as myokymia, is probably something you’ve also experienced when you’re not pregnant. It can happen when you’re tired or stressed or have had too much caffeine. It can affect both your upper and lower eyelids and while it’s not painful, it can be irritating. If you’re suffering from pregnancy insomnia you might find that your eyes feel very tired which may lead to twitching.

The NHS says that a deficiency in vitamin B12 and magnesium can also cause eye problems such as twitching so make sure you’re eating a balanced diet rich in protein like chicken and salmon, green leafy vegetables, bananas and avocado. If you’re experiencing severe twitching and vision problems, pain or your eyelids are drooping, contact your doctor as it could be a sign of something more serious.

4. Light sensitivity

GP Dr Deepali Misra-Sharp says: “Increased sensitivity to light (photophobia) can occur due to migraines (which can also be triggered by hormonal changes) or changes in the eyes’ function.” Warm compresses and eye drops may help ease

Light sensitivity is another common symptom in pregnancy, but if it’s accompanied by other symptoms such as swelling of your face and legs and a headache it could be a sign that you have preeclampsia. Speak to your doctor immediately or contact the maternity unit at your local hospital.

5. Puffy eyelids

Ophthalmologist Dr Samal Hamada, who works at Eye Clinic London, writes in this blog post that salt and water retention and fluctuating hormones can cause puffiness in your eyelids and around your eyes. While it can be frustrating and might make you feel more tired, it should not be painful. However, if you’re experiencing a severe headache along with the puffiness you should speak to your doctor immediately as it could be a symptom of pre-eclampsia.

Dr Hamada says staying hydrated, avoiding foods high in salt and a cold compress over your eyelids can all help ease this symptom.

6. Pigmentation

During pregnancy patches of skin on the face can become darker than others, including around the eyes. This is called melasma or chloasma, but it is reversible and should fade after the pregnancy. This study says that hormonal changes can lead to an increase in melanin, which is the substance that creates hair, eye and skin pigmentation. Wearing suncream and a hat can help prevent this pregnancy symptom, which is sometimes called the ‘mask of pregnancy’.

4 pregnancy health conditions that can affect vision

There are some more serious pregnancy-related health conditions which can affect your vision which you should be aware of. Your midwife will check for these during your routine antenatal appointments to make sure they’re treated properly and promptly. It’s very rare for any long term damage to be done to your eyes from these health conditions but we’ve outlined them below.

1. Hormonal changes

As we’ve mentioned above, changes in your oestrogen and progesterone levels during pregnancy can lead to changes in your tear production and corneal shape which can affect your eyes and vision. Fluctuating hormone levels can lead to dry eyes which can be uncomfortable but there are treatments that can help as we outlined above.

Higher levels of oestrogen can soften the cornea which may affect how light travels into your eyes. The change in light refraction can cause blurry vision and the dryness can make wearing contact lenses uncomfortable but again, treatment for this is available from pharmacies.

2. Gestational Diabetes

Gestational diabetes is high blood sugar which develops in some women during pregnancy but usually goes away when your baby is born. Women who are overweight or aged over 40 are more at risk and it usually begins in the second or third trimester. You may not know you have it which is why you will be offered a blood test (oral glucose tolerance test) if you have any of the risk factors.

If gestational diabetes has not been detected, some women may develop other symptoms and one of these relates to the eyes. Dr Misra-Sharp explains that high blood sugar “can lead to blurred vision due to blood sugar fluctuations affecting the eye lens”.

Women with gestational diabetes will be given a blood sugar testing kit and will be advised to amend their diet. They will be monitored closely and may be offered insulin tablets or injections if necessary.

Zahoranska-Earle explains more about diabetes and eyesight: “Diabetes causes retinopathy, which is basically the high levels of sugars causing damage to the retina, which over a prolonged period of time can cause bleeding blockages within the eye circulation. However pregnancy is not usually long enough in duration to cause damage in this way, plus gestational diabetes is usually caught and treated and managed very effectively”

3. Pre-eclampsia

One of the reasons your midwife will ask you to pee in a pot at every antenatal appointment is to check for protein in your urine. Protein is one of the early signs of pre-eclampsia, along with high blood pressure.

Pre-eclampsia is a dangerous condition which can lead to serious complications for both mum and baby and is most likely to happen in the second half of your pregnancy. While you may not know if you have protein in your pee or high blood pressure, you will notice if you start to get bad headaches, sudden swelling of your face, hands and feet and vision problems. Dr Misra-Sharp says these vision problems include blurred vision, the presence of flashing lights, vision loss and light sensitivity.

If you’re experiencing any of these you should seek medical attention immediately.

The NHS says people with the following conditions may be at higher risk of pre-eclampsia:

• Diabetes, high blood pressure or kidney disease before you were pregnant
• Autoimmune conditions such as lupus
• Pre-eclampsia in a previous pregnancy
• A family history of pre-eclampsia
• Aged 40 or over
• A BMI of 35 or more
• Expecting twins or triplets

4. Migraines

If you are familiar with migraines and their symptoms you will be aware that as well as a headache, they can also affect your eyesight. This is called aura and may include seeing zigzag lines or flashing lights. For many people aura is the first sign you’re going to have a migraine. Dr Misra-Sharp says migraines can also cause light sensitivity.

If you do suffer from migraines, you might be worried about whether this will affect you during your pregnancy too. The good news from the Migraine Trust is that many women experience fewer migraines during the second and third trimester of their pregnancies. The trust says: “​​This improvement may be due to the increased oestrogen levels and increased levels of natural pain-killing hormones (endorphins).” Unfortunately, this does mean that when your hormones settle back down to normal after the birth, your migraines may return, especially if you’re not breastfeeding.

The situation will be different for everyone and some women may experience migraines throughout their pregnancy, while others may not have any.

If you are planning to get pregnant and take regular medication for your migraines, you should speak to your doctor first. Some of the prescribed medicines are not safe to take while pregnant or breastfeeding.

When to seek medical advice?

When you’re pregnant it’s always best to play it safe and seek medical attention if anything worries you. Your GP and midwife would always rather you tell them about any symptoms which are worrying you. When it comes to your eyesight, Dr Misra-Sharp says you should seek medical advice if it suddenly deteriorates or changes, for example with blurring, flashes or loss of vision.

If you have any symptoms of pre-eclampsia such as sudden swelling of your hands or face, severe headaches or seeing spots then you should immediately call your midwife, GP surgery or NHS 111.

Dr Misra-Sharp says if your “vision changes are accompanied by other symptoms like severe headaches, pain in the eyes, or dizziness” then you should get medical help.

Frequently asked questions

We spoke to the following experts

Growing numbers of women are having babies in their 40s, proving that falling pregnant during this decade is very much possible. There are a multitude of ways you can boost your chances of conceiving naturally, and also advances in science if you need a little assistance.

While the average age of mothers welcoming children in England and Wales is now 30.9 years old, according to the Office For National Statistics, there are now twice as many women giving birth over the age of 40 in England and Wales as there are those having children as teenagers.

That being said, experts emphasise the need to stay realistic as well as informed, since fertility is not quite as straightforward past your mid-30s. We have called on gynaecologist Dr Amit Shah, women's health expert Dr Melina Stasinou, and fertility specialist Dr Gill Lockwood to share their important insight.

They reveal why fertility may be more impacted at this stage of life, the lifestyle factors that may be having an influence, how to improve the likelihood of pregnancy, why turning to a healthcare professional is vital and the options available to those struggling to conceive naturally. As always, it is important to speak to your doctor for tailored medical advice and to keep up to date with the latest NHS guidance.

1. You can get pregnant in your 40s

“The chances of women becoming pregnant in their 40s are lower compared to earlier decades, but it is certainly possible,” says Dr Shah, consultant gynaecologist and co-founder of Harley Street clinic Fertility Plus. “However, there has been an increase in the number of women becoming mothers at this time of life, largely due to advances in reproductive technologies - such as IVF and egg freezing - which have made it easier for women to conceive later in life.’ According to the Office For National Statistics, in 2021, there were 28,478 births to mothers aged 40 to 44 and 2,064 to mothers aged 45 and over.

Indeed, it isn’t entirely accurate that women’s fertility nosedives from a woman’s mid-30s. “It is well-known that there is an age-related decline in ovarian reserve and egg quality, and this process significantly speeds up after the age of 35,” notes Dr Stasinou, a specialist in integrative women’s health at the Marion Gluck Clinic . “Nevertheless, it is a myth that a woman, even in her 20s or 30s, can get pregnant very easily - with the chance at about 25% for a natural conception every month, which drops to 20% for women over 30.” She notes that by the age of 40, the chance of getting pregnant naturally each month is just 5%.

Still, this doesn’t mean it can’t happen, as April Hunter found. “I had two children in my 20s, so had already experienced pregnancy, birth and care at that point in my life,” says the midwife, 45, who lives in Cheshire. “After I did my midwifery training, I planned for another baby with my new partner. My coil was removed and I fell pregnant a month later when I was 42.” Similarly, Judy Bartkowiak was 44 when she fell pregnant with her fourth child - her others being 8, 11 and 12. “ It was something of a shock but a lovely one,” recalls the children and teens therapist, 68, based in Berkshire.

2. It may take longer to conceive

While it is possible to fall pregnant in your 40s, it may not be as fast a process compared to those in their 30s, because fertility begins to decline. “The majority of women will be able to achieve successful pregnancies in their 40s,” says Dr Lockwood, a consultant fertility specialist at Fertility Family. “However, it is important for those trying to be aware that it may take longer to conceive at this age.”

Dr Shah explains: “This is because, as women age, the number and quality of their eggs decreases. By the time a woman reaches her 40s, her remaining eggs are fewer in number and are more likely to have chromosomal abnormalities - which can make it harder to conceive naturally. Hormonal changes, such as a decline in oestrogen levels, also contribute to the difficulty of getting pregnant during this decade.” Indeed, the American College of Obstetricians and Gynecologists revealed that most women will have around 120,000 eggs at 32 years old, but by 37 the average egg count drops to around 25,000.

3. Lifestyle can play a part

“Smoking, excessive alcohol consumption and poor diet can all negatively impact a woman’s ability to conceive,” warns Dr Shah. “Smoking, for example, accelerates the loss of eggs and can lead to earlier menopause. Meanwhile, excessive drinking can interfere with hormonal balance.” He notes that maintaining a healthy diet and regular exercise are important for overall reproductive health.

Dr Lockwood agrees: “Many of the developmental factors that may impact the baby’s health are actually under our own control and unrelated to the mother’s age.” She adds that taking folic acid and vitamin D supplements can be “game-changing in ensuring healthy babies”.

4. It’s not all down to the woman

“Male health can also impact fertility and pregnancy outcomes - it is not just the woman’s health that has an effect,” insists Dr Lockwood. “After centuries in which it was assumed that infertility was a ‘female problem’, we now finally recognise that infertility is a shared problem. In about 25% of cases, it is possible to attribute the couple’s ongoing fertility problem to a purely ‘male factor’, but in over 50% there are infertility issues on both sides.”

A man’s reproductive health can be compromised by lifestyle, including smoking, alcohol use and poor diet, says Dr Shah. Similarly Dr Lockwood highlights the emerging evidence that pollutants in the environment and highly processed food have been shown to reduce sperm count and viability, along with anabolic steroids used in ‘body building’ and some ‘anti- baldness’ medicines. She adds: “Improving male fertility really means avoiding damaging it.” Which also includes wearing boxers rather than tight pants, avoiding prolonged sitting, taking cool showers rather than sitting in hot baths and avoiding obesity.

5. There are ways to boost fertility

“Women in their 40s who wish to improve their chances of conceiving naturally can take several steps,” explains Dr Shah. “Leading a healthy lifestyle by maintaining a balanced diet, exercising regularly and avoiding smoking as well as excessive drinking is essential. It’s also important to manage stress, since high levels can negatively affect fertility.” There is likewise evidence that eliminating caffeine and recreational drugs can have a positive effect. Dr Shah adds: “Consulting with a healthcare provider to monitor overall health and address any underlying conditions, such as thyroid issues, can also be beneficial.”

Dr Stasinou insists that there is no sufficient evidence regarding a specific “fertility diet”. “Although the optimal BMI for conception is 18 and 30, which means that women that they are trying to conceive should not be too thin or obese,” she explains. “According to some studies, women should have a higher consumption of monounsaturated rather than trans fats, vegetable rather than animal protein sources, low-glycemic carbohydrates and high-fat dairy.”

While an overall healthy diet is the main goal, says Dr Stasinou, an adequate intake of vitamins and minerals is also key when trying to create the right environment for a healthy pregnancy - and which can be topped up. “Some of the most popular dietary supplements that can promote fertility in women include folic acid, co-Q10, vitamin D3, Omega 3 and myo-inositol,” she explains. Meanwhile, men can particularly benefit from vitamin C and zinc.

6. Seeking medical advice is vital

“If you have been trying for six months and have good, regular trouble-free periods, a positive family history and your partner does not have a history of undescended testes, adolescent mumps or STDs, then you should seek expert advice as to why you haven’t been able to conceive yet,” says Dr Lockwood. “Waiting two years will reduce the available treatment options.”

A healthcare professional can investigate factors that may be impacting fertility. “Women with a history of irregular periods possibly indicating PCOS, or women with heavy and painful periods probably suggesting endometriosis, may be affected,” says Dr Lockwood. “Maternal history is equally important, as a female-line story of early menopause in the mother, grandmother or aunt may also be playing a part.” Early menopause is considered to happen before the age of 45, and research suggests it affects 5-10% of women.

Taking a fertility test - usually involving a blood test and ultrasound scan - can be worthwhile for some. “They can provide valuable information about a woman’s fertility and help identify any potential issues that might be affecting it,” explains Dr Shah. This includes looking at the ovarian reserve - the number and quality of eggs left - and also testing levels of the anti-müllerian hormone. Depending on the type of test, they can be done at home or in a clinic. Dr Stasinou adds that getting the quality and quantity of sperm assessed is also of “decisive importance”.

7. You may need some assistance

“For those who discover they may have fertility issues, they need to decide as a couple whether they are content to just keep trying and ‘if it happens, it happens’ or if they really want to have a realistic chance of becoming parents,” says Dr Lockwood. “What’s more, many couples facing the baffling diagnosis of ‘unexplained infertility’ - estimated to be about 25% of all couples having IVF - should be reassured to know that modern assisted conception techniques can help.”

Dr Shah explains: “IVF (in vitro fertilisation) and IUI (intrauterine insemination) can be effective options for women in their 40s who are struggling to conceive naturally. IVF involves fertilising an egg outside the body and then implanting it in the uterus, which can be particularly useful when egg quality is a concern. IUI, on the other hand, involves placing sperm directly into the uterus to increase the chances of fertilisation.” He adds that they are not guaranteed to succeed and often require multiple attempts.

According to the latest NHS guidelines, IVF should be offered to women under the age of 43 who have been trying to get pregnant through regular unprotected sex for two years, or who have had 12 cycles of artificial insemination - with at least six of these cycles using the IUI method. However, experts warn that access to such treatments can be a “postcode lottery”, meaning that seeking private treatment may be the only option for some.

Have you frozen eggs in your 30s? Using them for IVF may be able to boost its chances of success. “The embryos that they can create are younger and more healthy,” explains Dr Stasinou. “The optimal age for egg freezing is up to 35 years old, however many women pursue it after this age due to financial and professional restrictions.” Egg freezing is not available on the NHS unless you are having medical treatment, such as for cancer, that could affect your fertility.

8. There are risks involved

When trying to conceive in your 40s, there are certain issues that can be more common. “There is an increased risk of miscarriage and other potential complications,” warns Dr Shah. “As egg quality declines with age, the risk of chromosomal abnormalities - which can lead to miscarriage - also increases.” Indeed, the risk of a miscarriage increases quite steeply after the age of 35, with a 40% risk of an early miscarriage for women aged 40 who can conceive. Dr Shah continues: “Additionally, pregnancies later in life are associated with a higher risk of gestational diabetes, high blood pressure and preeclampsia.”

As such, Dr Shah adds: “It’s important for women to understand that while it is possible to conceive in your 40s, it can be more challenging and may require additional medical assistance. Women should be proactive about their reproductive health, seek guidance from healthcare professionals early on and consider all available options, including egg freezing and fertility treatments. It’s also crucial to maintain a realistic perspective and be prepared for the possibility that conception may take longer or require more interventions than it would at a younger age.”

However, Dr Lockwood is adamant that the outcomes are often a positive one. ““The vast majority of couples will get successfully pregnant without any outside help, and for the others, modern fertility medicine is very successful,” she insists. If you would like to pursue motherhood as a 40-something woman then taking informed steps - including being aware of the latest NHS advice - doesn’t mean you shouldn’t try.

Crisps are one of the most popular snacks on the market - enjoyed in a lunchbox, as an after-school snack, or as an appetiser - but how healthy are they and do you really know what's in your favourite packet?

Until recently, choosing the healthiest food options was usually based on calories and fat content. But, as our awareness of ultra-processed foods and their impact on our health (and our children's health) has increased, we're now far more concerned with the way our food has been made - and what's been added to boost it's flavour and shelf-life.

It’s not just about the sugar, fat and salt anymore, it’s about preservatives, additives and e-numbers. Crisps are a prime example of an ultra-processed food - particularly flavoured crisps that tend to include many unnatural flavourings or colourings.

For years, we've been misled by labels and marketing to think that because a packet of crisps under 100 calories it's the healthiest choice, but nutritionally this not always the case. Take Quavers for example, just 86 calories per pack - but the ingredients include flavour enhancers (monosodium glutamate, disodium 5'ribonucleotide), potassium chloride and colour (annatto norbixin). Whereas, a 30g pack of Tyrells has 146 calories and is made with just three ingredients; Potatoes, Sunflower Oil, and Sea Salt,

Healthiest crisps that are shop-bought 

1. Natural crisps

When looking for healthier crisps, the lesson is to seek out those with the least ingredients. The least processed tend to have just three; potato, oil and salt. These crisps are by far healthier than the ones pumped with flavourings, however, still need to be eaten in moderation they can contain high levels of fat. If that's a consideration, we recommend Simply Roasted, which contain far less oil. Also, look out for high levels of salt and opt for plain when you can - such as Trafo's organic natural potato chips.

Three brand we love:

• 1. Simply Roasted
• 2. Trafo
• 3. Naturally Delicious

2. Extra virgin olive oil potato crisps

As outlined above, crisps are traditionally made with oil - most commonly sunflower or vegetable. These oils are highly processed, so are even better option is to chose crisps made with extra virgin olive oil instead. However, be warned - these can be quite a pricey option. You might prefer to buy them in bulk - if you can resist eating too many each day.

Three brand we love:

• 4. Torres
• 5. Trafo
• 6. Añavieja

3. Plain or lightly salted popcorn

Before you reach for that bag of crisps, have you considered popcorn? Popcorn, particularly plain popcorn that doesn’t contain added sugar, salt or flavourings is a great alternative. You could even try making popcorn at home.

According to the American Heart Association; “When it's air-popped and lightly seasoned, popcorn is an efficiently healthy snack. That's because it is a whole grain, and high-fiber whole grains have been linked to a lower risk of heart disease, diabetes, some cancers, and other health problems.”

Three brand we love:

• 7. Skinny Pop
• 8. Proper Popcorn
• 9. Nom Organic Popcorn

4. Lentil crisps

Another contender worth considering when you’re craving a packet of crisps is crisps made with lentils. These types of crisps are usually lower in fat which makes them a great option if you are trying to eat a little healthier, however just like regular crisps, they contain added salt and should only be eaten in moderation.

The Harvard T.H. Chan School of Public Health says; “Lentils are low in sodium and saturated fat, and high in potassium, fiber, folate, and plant chemicals called polyphenols that have antioxidant activity.” That being said, you probably won’t get all the nutritional benefits of lentils from a packet of lentil crisps.

Three brand we love:

• 10. Eat Real
• 11. Rude Health
• 12. Proper Chips

Vegetable crisps

Similar to lentil crisps, vegetable crisps are a healthier option compared to ultra-processed crisps with additives and preservatives for example. According to Diabetes UK, just like regular potato crisps, you need to check the ingredients and nutritional content before consuming; “Fairly new to the market and hailed as being a healthier choice, watch out for the fat and salt content of veggie crisps. With most options scoring red for fat and amber for saturated fat, sugars and salt, you are probably better off making your own at home where you can control the ingredients - a far cheaper option, too! If chosen wisely, this option can be higher in fibre and often offers additional vitamins and minerals to its traditional potato counterpart.”

Making your own vegetable crisps can be easily done at home, however, if you’re looking for a convenient shopbought variety we’d recommend Tyrrells, Kettle, Eat Real, and Emily. Some supermarkets even produce their own brand of vegetable crisps:

Three brand we love:

• 13. Nims
• 14. Tyrell's
• 15 Emily's

6. Multigrain and wholegrain

Last, but certainly not least are multigrain and wholegrain crisps. These tend to be harder to come by and are usually flavoured with questionable ingredients, however, once you’re familiar with reading food product labels, you’ll spot the UPFs a mile away.

Sunbites are an example of this, made with 82% wholegrain however a large number of flavourings are included from sweet chilli seasoning to tomato powder to paprika and garlic powder making them a good choice if you’re looking for wholegrain, but not the best in regards to how processed they are.

Wholegrain is great if you’re looking for fibre, something to keep you fuller for longer. The NHS says; “There is strong evidence that eating plenty of fibre (commonly referred to as roughage) is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Choosing foods with fibre also makes us feel fuller, while a diet rich in fibre can help digestion and prevent constipation.” That being said, you probably won’t get these health benefits from a packet of wholegrain or multigrain crisps so you’re best to opt for more organic sources of fibre including legumes, apples, avocado, almonds and more.

To satisfy that crunch you get from crisps, choose wholegrain crackers like Ryvita, Kallo wholegrain rice cakes, or Nairns wholegrain crackers.

Three brand we love:

• Crosta & Mollica
• Deliciously Ella
• Soffles

The healthiest crisps are homemade  

The best way to ensure you’re getting the healthiest option is to choose homemade. Of course, making crisps at home takes time and effort, but at least you know exactly what is going into each handful and you can control how much salt and oil you use, you can experiment with other vegetables and get the kids to help out too. Encouraging children to get involved in cooking and teaching them about where food comes from is a great way to help them make healthier food choices as they grow.

• Make your own potato crisps - It’s much easier than you may think to make potato crisps at home, plus they can be a great way to use up leftover potato skin too. Our potato peel crisps recipe is easy to follow and takes just 15 minutes in total including the 10-minute cooking time. All you need is four large potato skins, half a tablespoon of olive oil, and optional seasoning of your choice. Toss the peeled potato skins in oil and bake in the oven until golden and crisp. Yes, it’s that easy.
• Make your own vegetable crisps - Another favourite of ours to make at home are vegetable crisps. Our simple vegetable crisps recipe is a great guide for turning beetroot, sweet potato, and parsnips into crisps - and would work just as well with other root vegetables too.
• Make your own popcorn - To make popcorn at home all you need is popcorn kernels and a popcorn maker (unless you want to try the microwave or on the hob method?) There are plenty of popcorn makers out there, but we’d recommend VonShef retro popcorn maker, Lakeland electric popcorn maker with bowl and the Giles & Posner popcorn maker.

What we considered when choosing the healthiest crisps

When it comes to choosing which crisps are healthy or not it's all about how processed the crisps are and what nutritional content is included - be it salt, fats, and saturated fats. We opted for minimal processing and salt, we favoured minimally processed crisp alternatives, and went for options you can easily make at home.

Pregnancy affects your body in lots of different ways, a growing bump being the most obvious. You might also anticipate your breasts will get bigger, or that your tastebuds will change – but did you know that pregnancy might also affect your teeth?

If you’re experiencing tooth sensitivity in pregnancy it should be reassuring to learn that it’s both explainable and treatable. There are various factors that can affect your dental wellbeing when carrying a baby.

“When you are pregnant, it is more important than ever to maintain healthy teeth and gums,” says Nyree Whitley, Chief Clinical Officer at mydentist. “Hormonal changes increase the chances that you’ll develop red or swollen gums – also known as pregnancy gingivitis and periodontitis (gum disease).”

For those with no existing dental issues, the NHS advises having a check-up every 12-24 months. However, Dr Smita Mehra, Principal Dentist at The Neem Tree Dental Practices, encourages booking an appointment with your dentist as soon as you find out you’re pregnant – or even when you start trying. “If you’re thinking of getting pregnant, get your teeth checked and cleaned beforehand – that way if there’s any treatment needed you can get it done [before falling pregnant]. Failing that, get them checked and cleaned as soon as possible after getting pregnant, because the teeth can suffer. The hygienist will discuss how to look after your teeth during pregnancy.”

However, if you’re experiencing tooth sensitivity in pregnancy or any other pain in your mouth, arrange to see a dentist as soon as possible, urges Dr Smita – even if you had a check-up recently.

Dental care in pregnancy – 9 things dentists want you to know

1. Changing hormones play a key role

It’s no secret that your hormones go on a wild ride during pregnancy, and this can be one of the key causes of changes in your dental wellbeing. “During pregnancy, the hormonal fluctuations you experience can increase blood flow to your gums, which can cause them to be more sensitive,” shares Dr Nyree.

In particular, she adds, “increased levels of progesterone can cause blood vessel inflammation in gum tissues. This can cause red and swollen gums.”

2. Morning sickness can cause tooth sensitivity

Morning sickness affects around 80% of women during pregnancy, whether that’s feeling sick or actually vomiting. This can affect your teeth in one of two ways, says Dr Smita.

Feelings of nausea may make brushing your teeth twice a day difficult, as it may cause you to gag. “Over time, this poor oral hygiene can cause plaque and tartar build-up on your teeth, which in turn can lead to bleeding gums and gum disease,” says Dr Smita.

However, if your morning sickness causes you to physically be sick, this is when you might experience true tooth sensitivity. Why? “The acid in the vomit strips the teeth’s enamel, which exposes the dentine [the layer underneath enamel that contains nerve endings],” says Dr Smita.

3. Don’t brush immediately after being sick

For those who are physically sick during pregnancy, it’s natural to want to brush away the taste of vomit as quickly as possible.

However, Dr Smita warns that brushing straight away after vomiting may cause additional damage to the enamel. “The acid in the vomit softens your teeth, so then scrubbing them with a brush strips them even further.”

Instead, she advises rinsing your mouth with water and waiting a few minutes before brushing your teeth.

4. Consider making changes to your oral hygiene routine

Dr Smita stresses that it’s important to maintain the basics of good oral hygiene during pregnancy. That involves brushing your teeth twice a day and flossing once a day.

However, if you are experiencing any issues during your pregnancy, there are some changes you can make that may help.

For example, you may find it beneficial to switch from an electric to a manual toothbrush during pregnancy, especially if you are suffering from nausea. “An electric toothbrush can sometimes make you gag, so switching to a manual toothbrush can be a good way to manage your symptoms.”

You may also find a soft-bristled brush more suitable during pregnancy, which will reduce the risk of further erosion outlined above if your pregnancy is causing you to vomit.

5. Don’t confuse tooth sensitivity with gum disease

If you’re experiencing pain and discomfort in your mouth during pregnancy, it may actually be due to pregnancy gingivitis or periodontitis – both types of gum disease.

“In the majority of pregnant women, if you aren't vomiting or feeling nauseous [as outlined above], then what you’re actually experiencing is gum sensitivity,” says Dr Smita.

Signs of gum disease include pain and a swollen feeling, which some might mistake for tooth sensitivity. “You might think, ‘my teeth are sore’, but it might be your gums rather than your teeth,” says Dr Smita. “But because the gums are next to your teeth, you think it's your teeth.”

Additional signs of gum disease include bleeding when you brush. If you experience any of these symptoms, it’s important to see a dentist as soon as possible.

6. Maintain a healthy diet

Growing a baby increases the nutritional demands of your body (just one of the many reasons pregnancy can be so exhausting!), so it’s essential you eat and drink well in order to meet these.

For example, Dr Smita says: “Your baby’s teeth start to develop around three months into pregnancy, so you need calcium – found in dairy products such as milk, cheese and yoghurt – to help this development. Vitamins A, C and D are also essential.”

She adds: “The mother can also end up depleted, as the baby is taking all of these things from her – so a healthy, balanced diet plus essential vitamins and minerals is really important.”

As per the Eatwell Guide, a healthy diet should include sources of protein, high-fibre carbohydrates and dairy or dairy alternatives, with at least five portions of fruit and vegetables a day.

7. Try to keep unhealthy cravings under control

Sweet treats are often top of the list that women report craving during pregnancy. Low energy levels can also cause us to reach for something sweet such as chocolate or a fizzy drink for an instant pick-me-up.

However, as Dr Nyree reminds us, “consuming too much sugar is the leading cause of tooth decay in adults.

“When we eat sugar, it interacts with the bacteria in plaque to produce acid, which can slowly dissolve the enamel on our teeth and create holes or cavities.”

Her advice? “Try to enjoy sugar in moderation and opt for unprocessed forms of sugar where possible, including during pregnancy.”

8. Prone to grinding? This might gets worse

Teeth grinding – known medically as bruxism – affects around 8-10% of the population, and can lead to a wearing down of the teeth, resulting in sensitivity.

Whilst it’s not directly triggered by pregnancy, if you’re one of the 8-10% of the population who suffers from grinding then you may find that this worsens, particularly if you have a stressful pregnancy.

According to The Bruxism Association, around 70% of teeth grinding occurs because of stress and anxiety. And, as with any major life change, preparing for the arrival of a baby can often trigger – or add to – mental tension in your day-to-day life, with pregnancy charity Tommy’s stating that one in five people experience anxiety in pregnancy.

If you notice an increase in teeth grinding during pregnancy, make an appointment to see a dentist who will be able to advise on the best course of action. “They will be able to advise you on options to alleviate grinding,” says Dr Nyree, adding: “In some instances, they may recommend you wear a mouthguard while you sleep.”

9. Take advantage of free dental care

Pregnant women in the UK are entitled to free NHS dental care (including check-ups and treatment) throughout their pregnancy and for 12 months after giving birth – something both our expert dentists urge women to make the most of.

To claim your free care, you simply need to have a valid maternity exemption certificate – one of various benefits you can claim on maternity leave or during pregnancy. If you haven’t got one of these, speak to your midwife, GP or health visitor, who will apply on your behalf.

Common myths about dental health in pregnancy dispelled

How I coped with tooth sensitivity in pregnancy

Mum of one Annalise Beech outlines how tooth sensitivity developed during her pregnancy – and the action she took to manage it.

“I suffered with morning sickness throughout my first trimester, and was physically vomiting at least once a day. It wasn’t long before I started to feel it in my teeth - I couldn’t even brush them without feeling pain.

“When I mentioned it to my midwife, she reminded me that pregnant women get free NHS dental check-ups. I called my dentist immediately but couldn’t get an appointment for almost four weeks, so one thing I would say to other pregnant women is to make an appointment as soon as you find out that you’re pregnant - that way, by the time it comes around, you’ll likely know if the pregnancy is affecting your dental health in any way.

“When I finally did see my dentist, he was really helpful. I had been brushing my teeth immediately after vomiting, but he told me to hold off and just rinse my mouth with water to start with. He also suggested I try a flavourless toothpaste, because I was finding that the taste of toothpaste and act of brushing my teeth was making me gag further.

“Thankfully the sensitivity did fade once my morning sickness passed, but I kept up with regular dentist appointments for the rest of my pregnancy, just in case I had any other issues. I figured I should make the most of it being free whilst I could!”

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Experts in this article:

Pregnancy involves so much more than the changes that occur inside your uterus. Indeed, it’s a full-body process that affects every system in your body during those nine transformative months.

Of course, we’re generally familiar with the common early signs of pregnancy, such as food cravings, mood swings and morning sickness – but there are some other changes you might not expect. From changes to your oral health (hello, bleeding gums and a metallic taste) to leaking breasts (yes, even before the baby arrives), we’ve outlined eight unexpected ways your body changes during pregnancy – highlighting what’s normal and when to seek medical advice.

Unexpected body changes in pregnancy

1. Leaking breasts

You’ve probably prepared yourself to experience leaky breasts after you’ve given birth and your milk supply comes in – but did you know that leaking may occur before the baby arrives, too?

“Some people do leak in pregnancy, even as early as the second trimester,” says Emma Pickett, lactation consultant and presenter of the Makes Milk podcast. “They might notice yellow staining on their bra, or see yellow crystals or obvious signs of milk on the nipple.”

At this stage, the leaking substance is what’s known as colostrum, a nutrient-rich fluid that precedes raw milk.

Although it can be tempting, her advice is clear: “Don’t try and squeeze it out until you get to 36 weeks.” After this, official guidance says it is safe to hand express colostrum.

Some may find this beneficial. “It’s a good way to practise hand expressing,” Emma says. “It can also be useful to take a bit of colostrum into the hospital with you, just in case baby needs a bit of extra help [with feeding after birth].”

2. Bleeding gums

Our changing hormone levels in pregnancy affect a lot of things, and our gums can be one of them thanks to increased levels of progesterone.

“These changing hormone levels make a pregnant person more vulnerable to the effects of the bacteria that cause gum disease,” says Saima Rennie, a dentist with over 25 years’ experience in the NHS and private sector. “It can sometimes also be related to lack of proper dental hygiene due to nausea.”

Bleeding gums is a common occurrence in pregnancy, and it can often carry on through breastfeeding too. It isn’t usually anything to worry about so long as you continue to take good care of your teeth. “Maintain excellent oral hygiene, including interdental cleaning as well as tooth brushing,” Saima advises.

She adds: “Also eat a well balanced diet with plenty of fruit and veg to ensure you get all the necessary vitamins and minerals [for good dental hygiene].”

3. Heightened sense of smell

Also known as hypersomnia, this surprising pregnancy symptom happens during approximately two out of every three pregnancies, usually in the first trimester.

This is mainly caused by the changing hormone levels experienced during pregnancy and is entirely normal, says Dr Aarthi Sinha, a GP from Church Crescent Medical.

However, she advises seeking advice if you experience extreme hypersomnia that affects your eating habits. “I've seen women in my clinic where the smells are so extreme that it stops them from eating or drinking adequately,” she shares.

“That’s when I'd advise to see your GP, a healthcare professional, an obstetrician or a midwife – especially if it means you're excluding certain food groups, such as avoiding meat – an important source of protein – because you suddenly find you don’t like the smell.”

4. A metallic taste in your mouth

Medically known as dysgeusia, a metallic taste in your mouth is another unexpected effect of pregnancy. This is also typically caused by the surge in pregnancy hormones – but not always.

“Occasionally it can be associated with a deficiency, particularly of iron,” shares Dr Sinha. This would normally show-up on routine blood checks during pregnancy, but if you’re experiencing dysgeusia she advises speaking with your GP.

Reflux – where stomach acid travels up to your throat from your stomach – can also contribute to a metallic taste in the mouth. “This is common in pregnancy, again because of hormone changes and the growing pressure the baby places on your stomach as the pregnancy progresses,” says Dr Sinha.

5. Thicker hair

It sounds too good to be true, but many pregnant women report their hair looking and feeling thicker than usual during pregnancy. So what’s going on – and will your newly plentiful mane stick around postpartum?

An increase in the hormone oestrogen is once again behind this unexpected pregnancy symptom. In this instance, it slows down the natural shedding cycle of our hair, as Pip Davies, a practising midwife and the founder of Midwife Pip, explains.

“The hormonal changes that take place in pregnancy mean that you don't lose hair in the same way as you do normally. We usually shed hundreds of hairs every day, but in pregnancy that doesn't happen.”

But enjoy that full-looking barnet while you can, because once oestrogen levels drop off postnatally, most women lose the extra hairs that weren’t shed as normal during pregnancy.

“This isn’t true hair loss, because they were hairs you were going to lose anyway,” says Pip. And whilst it can feel quite drastic, you can rest assured that it’s normal.

6. Increase in vaginal discharge

“It’s normal to experience a significant increase in vaginal discharge during pregnancy,” confirms Dr Sinha. It helps protect the baby by preventing infection travelling from the vagina to the womb. Colour-wise, this discharge should appear clear or slightly milky in colour.

However, discharge that has an offensive smell, or has either a green, brown or blood-like colour may indicate infection. Meanwhile, discharge that’s very watery could be a sign of amniotic fluid leaking. In either case, Dr Sinha advises seeking medical help.

7. Enlarged vulva

Midwife Pip highlights an enlarged vulva as something that can sometimes spark alarm amongst the mums-to-be that she words with. However, she assures that this is another normal bodily change during pregnancy and nothing to worry about.

“It’s linked to increased blood volume [the body produces up to 50% more blood during pregnancy], which can make the labia majora feel larger than pre-pregnancy,” she says, adding: “Typically it goes back down after giving birth.”

8. Food aversions

We all know about food cravings in pregnancy, but food aversion is also a common phenomenon that is experienced by almost one in seven pregnant women, according to research. “Usually this is just due to pregnancy hormones, but there can be medical reasons for food aversions too,” advises Dr Sinha.

Examples include pre-existing medical issues, such as reflux or gastritis, which may worsen in pregnancy. Food aversions may also be related to morning sickness, too.

If you’re unsure, it’s best to check with your GP. “I always tell my patients to come in and get checked when they experience more than a mild case of food aversion, just to make sure that there's nothing underlying going on like a thyroid problem or an underlying infection,” Dr Sinha says.

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Experts in this article:

Searching for the right word in a conversation with a friend or finding your keys in the fridge but having no recollection of putting them there. These might be familiar to you if you’ve been pregnant and experienced so-called ‘baby brain’ or pregnancy brain.

While pregnancy can be a stressful and anxious time for some women, there’s also evidence that it can affect the way your brain functions too. In fact, research published in American Journal of Neuroradiology in 2002 found that women’s brain volume decreased by around 4% during pregnancy.

However, there is a lot we don’t know about why these cognitive changes occur in pregnancy and affect some women more than others. Dr Jonny Kohl, who is studying how bodily states influence brain structure and function at the Frances Crick Institute in London, says: “While numerous anecdotes support the existence of ‘baby brain’, the scientific research behind its causes remains limited. The more challenging aspects, such as forgetfulness and mental fog, are likely linked to a combination of sleep deprivation and hormonal changes. Some of these changes may be adaptive, enhancing responsiveness to babies or helping women avoid harmful substances by altering their senses of smell and taste.”

Baby brain has also become a familiar stereotype of pregnancy, depicting mothers-to-be as caring and warm but also less sharp than usual and excessively hormonal. We’re going to delve into what exactly baby brain is, what causes it and give some tips for coping with it.

What is baby brain in pregnancy?

Baby brain is when women find that they are more forgetful than usual or feel like they can’t think clearly during pregnancy. While a lot of research has been done into other physiological changes women go through in the nine months of pregnancy, less is known about the impact on the brain. GP Dr Deepali Misra-Sharp explains: “‘Baby brain’ refers to cognitive changes, often characterised by forgetfulness, mental fog, and reduced focus, experienced during pregnancy. It is also known as ‘pregnancy brain’ or ‘momnesia’."

Dr Misra-Sharp says there are a few common symptoms women might experience:

• Forgetfulness such as misplacing items or forgetting appointments
• Difficulty concentrating
• Confusion or feeling mentally ‘foggy
• Trouble multi-tasking or processing complex information

But she emphasises that baby brain is not the same as normal forgetfulness. “Normal forgetfulness can happen to anyone, but baby brain is more pronounced and often happens in the context of pregnancy-related changes,” she says.

“It tends to be more pervasive, impacting day-to-day activities and tasks more significantly.”

What causes baby brain in pregnancy?

Baby brain can begin as soon as the first trimester, which is when your progesterone and oestrogen levels are raised, and may become worse during the third trimester. As we said above, more research is needed but nevertheless Dr Kohl says it has “become clear that the brain undergoes profound structural and functional changes during pregnancy, some of which seem to be long-lasting”.

He says studies have found that specific brain regions - most notably the cortex - shrink during pregnancy. “This sounds scary, but it is important to keep in mind that we don't actually know what the underlying microscopic changes are in the brain. Very likely, for instance, this does not mean that nerve cells are being lost - it is much more likely that this is due to structural refinements of specific brain networks,” he explains.

Dr Kohl says the evidence shows that these brain adaptations can make a woman more responsive to their baby. “What is becoming clear is that pregnancy - and the peripartum period - are 'critical periods' during which important neural adaptations are made.”.

But as well as these brain structure changes, baby brain can also be caused by other factors such as hormonal changes, lack of sleep or higher levels of stress which all occur during pregnancy too.

Hormones

Research has shown that changes in hormone levels can affect your cognitive function, in particular your memory and attention span. This study from 2018 found that the hippocampus, the part of your brain related to memory, can be especially sensitive to changes in your hormones.

There is also evidence from studies that pregnancy can change the brain shape and make-up. In 2016 researchers from the Netherlands and Spain used MRI scans to look at how the brain changes. When comparing the brain before the women became pregnant and after they gave birth, they found that their brains’ gray matter - the tissue containing the cell boies and synapses of nerve celles - had shrunk. This loss of volume lasted for at least two years after the birth of their baby. However, rather than this being seen as a negative impact of pregnancy, this study, and another from 2021 concluded that brain plasticity continues through a woman’s life and is part of an adaptive process to prepare for nurturing and responding to the needs of your baby, as also stated by Dr Kohl above.

Sleep

Anyone who has ever struggled with sleep deprivation will know that it can affect your ability to carry out tasks the next day and can make you feel mentally foggy. Pregnancy not only makes you feel more tired than you’ve felt before, but can also stop you sleeping too. While you might not be able to keep your eyes open during the day, the opposite may be the case at night. This is due to hormonal changes and also the growing weight of your baby which can make getting comfortable in bed tricky.

This sleeplessness can affect your memory and ability to carry out tasks which can be frustrating. A lot of women also complain of ‘baby brain’ after their baby has been born when they are still sleep deprived due to night feeds and baby wake-ups. This is completely normal and should ease when a better sleeping pattern is established and your hormones have settled down.

Stress and anxiety can cause problems with your memory, concentration and ability to problem solve. Pregnancy can be a stressful time for some people. It is a huge life change which will impact everything from your career and relationship to your finances and body. Worries or stress around these issues can impact both your day-to-day life and your sleep. This will in turn affect your brain function which may lead to you feeling like you have baby brain.

Talk to your partner and friends and family about your concerns and if you’re feeling especially anxious it’s best to speak to your GP or midwife who will be able to advise you on how to ease this anxiety.

There are a number of vitamins which can help with your brain health and cognitive function so it might be worth checking you’re getting the right amount of these during your pregnancy. Studies have shown that low levels of vitamin D can lead to poor concentration and memory problems. It’s recommended that adults and children living in the UK take a vitamin D supplement from September to March when our bodies can’t make enough from sunlight alone.

Omega- 3 fatty acids are also thought to help with your brain health and for keeping brain fog at bay. DHA supplements, plus eating oily fish such as salmon, mackerel, trout and sardines will help you reach the 200 micrograms a day recommended by nutritionists.

Stress

Stress and anxiety can cause problems with your memory, concentration and ability to problem solve. Pregnancy can be a stressful time for some people. It is a huge life change which will impact everything from your career and relationship to your finances and body. Worries or stress around these issues can impact both your day-to-day life and your sleep. This will in turn affect your brain function which may lead to you feeling like you have baby brain.

Talk to your partner and friends and family about your concerns and if you’re feeling especially anxious it’s best to speak to your GP or midwife who will be able to advise you on how to ease this anxiety.

Vitamins and diet

There are a number of vitamins which can help with your brain health and cognitive function so it might be worth checking you’re getting the right amount of these during your pregnancy. Studies have shown that low levels of vitamin D can lead to poor concentration and memory problems. It’s recommended that adults and children living in the UK take a vitamin D supplement from September to March when our bodies can’t make enough from sunlight alone.

Omega- 3 fatty acids are also thought to help with your brain health and for keeping brain fog at bay. DHA supplements, plus eating oily fish such as salmon, mackerel, trout and sardines will help you reach the 200 micrograms a day recommended by nutritionists
Low levels of vitamin B can also have an impact on memory, concentration and attention, according to researchers. A pregnancy supplement containing vitamin B, including B6 and B12, will be able to help with this.

Low levels of vitamin B can also have an impact on memory, concentration and attention, according to researchers. A pregnancy supplement containing vitamin B, including B6 and B12, will be able to help with this.

7 tips for coping with baby brain in pregnancy

The first thing to remember is that baby brain is very common and normal in pregnancy so try not to make it another thing to get stressed about. There’s a lot you can do to ease any anxiety and alleviate some of the symptoms, but you should also feel reassured that things will return to normal after your baby is born.

• 1) Maintain a balanced diet and stay hydrated - Eating well will help keep your energy levels up which will prevent tiredness and brain fatigue. Make sure you’re getting all of the vitamins and minerals you need during pregnancy, such as those we mentioned above, and stay hydrated. This 2019 study found that dehydration can affect short-term memory and attention span.
• 2) Exercise regularly to help with sleep and stress - Exercising regularly will help you stay healthy during your pregnancy and lead to better sleep. Pregnancy yoga and Pilates will keep you relaxed which will also have a positive impact on your mental health, brain function and sleep.
• 3) Get regular sleep - As we’ve said above, poor quality, or not enough, sleep can leave you feeling sluggish and affect your brain function, whether you’re pregnant or not. But during preganncy sleep is even more important for ensuring your baby grows healthily and you stay healthy too. Try to have a regular bedtime and to switch off devices or other screens which might affect your sleep quality. This 2010 study also found that sleep deprivation can also lead to longer labour, pre-term delivery and higher caesarean rates.
• 4) Write things down - Many people find that writing things down or making lists can help reduce their stress levels and help with forgetfulness. Stick the dates for your antenatal appointments somewhere where you can see them often and set reminders in your phone. Take notes at your appointments, or ask your partner to do it, so you can both remember what the midwife or doctor said.
• 5) Make time for you - It can be easy to feel like you want to squeeze everything in before your baby arrives; from holidays and trips, to seeing friends or family. But doing too much can be exhausting and this will have an impact on your baby brain. Say no to some things and make sure you allocate some dedicated sofa time, or nap time, so you can preserve your energy and reduce any stress you’re feeling about social engagements. Try meditation or massage to keep you physically and mentally relaxed.
• 6) Try activities to aid your brain function - Puzzles like Wordle, crosswords or Sudoku can help keep your brain sharp by strengthening the connections between brain cells, improving your mental speed and memory. Just like you would with physical exercise, try to make time during your week to do some mental exercises too.
• 7) Ask for help - You’re growing a baby which can have a huge physical and mental toll on your body. Delegate some jobs to your partner so you can focus on resting and staying healthy. Tell them that you’re struggling to remember things or that you’re feeling overwhelmed so they can ease some of your worries.

How long does ‘baby brain’ last?

Dr Kohl says many of the brain changes “are driven by hormones such as estradiol (oestrogen) and progesterone, which increase dramatically during pregnancy” which also means that once your hormones have settled down again, your baby brain symptoms should ease.

Dr Misra-Sharp says baby brain can continue after childbirth. “Some women report these symptoms improving a few weeks postnatally, while others may experience lingering effects as they adjust to new motherhood,” she explains.

In the postpartum stage, the cause might be related to sleep deprivation and also your hormone levels if you’re breastfeeding. Your body needs time to recover from pregnancy and childbirth in the fourth trimester, and this will include your brain.

The same tips we listed above for pregnancy can be applied in the postpartum period too. Make sure you’re getting enough sleep, plenty of fresh air and ask for help where you can.

Common myths about brain fog during pregnancy

As we’ve explained above, there are a few probable causes of baby brain but more research is definitely needed in this area. Dr Kohl and his team have carried out research on female mice during pregnancy which showed long-term changs to their brains. He says he “wouldn't be surprised if similar changes occur in the human brain during pregnancy”.

“However, parenting in humans is considerably more complex, and much more shaped by experience and social and environmental factors,” he adds.

One of the main myths about baby brain is that it doesn’t exist, but we think we’ve shown in this article that it does.

Mums share their stories

If you’ve been pregnant, or spoken to friends who’ve had babies, we’re sure you’ve heard stories about moments when baby brain has struck. The mums we spoke to were affected both during their pregnancies and after.

Alice, 39, recalls: “Baby brain + undiagnosed ADHD was hell on earth during my pregnancy. I showed up to work on days I wasn’t working and would just pretend I was popping in to get something once I realised my mistake. I did it so often I just had to accept I’d lost the capacity to understand a calendar.”

Jenny, 36, says: “My brain fog continued in the weeks after my baby was born. One example is when I booked an appointment to get my first haircut in months. I’d enlisted my brother to help by walking the baby around the park while I dashed in for my trim. I fed and fed and fed the baby and handed him over to my brother and walked into the salon stressed and worried. I told them I was ready for my appointment and what it had taken for me to get there on time. It turned out I was there a week early. I felt so stupid and so upset with myself. I would never have made that kind of mistake pre-baby.”

Lindsay, 42, says she used the nappy cream Bepanthen instead of toothpaste after she had her daughter. She said baby brain made her feel “trapped in a head she didn’t want and like she had a permanent hangover”.

Primary school teacher Helen, who has two young children, says she could never remember the right words for things in pregnancy and would feel really frustrated. She said it impacted her self confidence and made her feel like she wasn’t reaching her full potential. She says she was annoyed when it happened again in her second pregnancy but she felt comforted by the fact that she knew it would ease afterwards.

While all of these women felt frustrated with the brain fog and forgetfulness, they had friends and family who reassured them that it was totally normal - and sometimes something to have a giggle over. Stay patient and remember that, while pregnancy can be challeging for some people, it also means you’re going to become a parent which is a wonderful thing.

But we know it can be upsetting if you’re struggling to focus at work or on other tasks because your brain doesn’t feel as sharp as normal. However, Kate who’s 29, says telling her boss what was happening made it feel less stressful and embarrassing. She also bought a paper diary for her desk so she could write down all of her meetings to make sure she wouldn’t forget them.

Brian fog can also have an impact on your mental health and self-esteem. Speak to your midwife or GP if it’s affecting your mood or you’re struggling to complete normal day-to-day tasks.

Growing a baby can be a wonderful experience – but it can also be a real pain, especially if you’re one of the many women who experience backache in pregnancy.

A common complaint is pain in the lower back (also known as the lumbar region), which research suggests affects around half to three-quarters of pregnant women. Pregnancy-related pelvic girdle pain (PGP) can be another source of backache during pregnancy, affecting around 45% of women.

“Backache is very common in pregnancy,” confirms Michelle Norton-Hughes, a physiotherapist specialising in women’s health and the founder of FlyMama. And whilst it can affect anyone, she says you’re more at risk if you have suffered with back pain previously and didn’t seek treatment or follow a rehabilitation programme. If you have had backache in the past and you haven't rehabbed properly, then you are more likely to get it again when you're pregnant, because pregnancy puts additional strains on the body, whether biomechanical or hormonal changes,” she shares.

But even women who have never had any issues with their back previously can suddenly find they experience backache in pregnancy, ranging from annoying niggles to debilitating pain.

5 causes of backache in pregnancy

There are various factors that can lead to backache in pregnancy, which a GP or specialist physiotherapist will be able to determine. Some common causes are outlined below.

• 1. Postural changes - Aches and pains in the lower back during pregnancy are typically down to the natural changes in posture that occur as your uterus grows in size.
  “The lumbar lordosis – the curve in our spine in your lower back – can increase as the weight of your tummy increases,” explains Michelle. “This leads to a more anterior tilt of the pelvis, which means our lower back arches more and our tummy comes forward more.” This arching coupled with the growing weight of your bump puts increased strain on the lower back, which can result in aches and pains.
• 2. Hormonal shifts - Changes in hormone levels during pregnancy contribute to various issues and symptoms. When it comes to back pain, increased levels of relaxin can play a part. “This hormone causes a laxity of the tendons, ligaments and muscles,” explains Dr Aarthi Sinha, a GP at Church Crescent Medical. This helps the body to accommodate your growing baby, and also facilitates the birth process. But a potential downside of this loosening is that the body becomes destabilised, which can often result in injury – particularly in the back.
• 3. Pelvic girdle pain (PGP) - Pelvic girdle pain is common in pregnancy, and is usually caused by the joints of the pelvis moving unevenly, leading to instability. It can cause pain in different parts of the pelvic region, including the back. “It can affect your sacroiliac joint, which is a bit lower than your lower back – imagine the dimples of your back,” says Michelle. It may be coupled with pubic symphysis pain, which is felt at the front of the body around the public hair region.
• 4. Muscle separation - During pregnancy, it’s common for the rectus abdominis – your so-called ‘six-pack muscles’ – to separate as your bump grows, causing the tissue connecting these muscles (the linea alba) to stretch and sometimes tear. This is known as diastasis recti, and can contribute to back pain during pregnancy as. “The separation doesn’t necessarily hurt in itself, but it means that the stomach muscles aren’t as strong,” explains Michelle. This in turn puts more strain on the back muscles.
• 5. Stress and emotional factors - Pregnancy can be a particularly stressful time, especially if it’s your first baby, with lots of planning and unknowns to contend with. This has the potential to cause or compound back ache. “You may find that you’re holding a lot of tension in your muscles, particularly if you’re a naturally anxious person or you’re worried about the birth,” shares Michelle.
  Research supports this. One general population study found that severe stress was associated with a 2.8-fold increase in risk of chronic low back pain. Another study highlighted how stress can actually make the body more sensitive to pain. “It’s important to remember that we're not just physical beings – we’re also physical, mental, emotional and spiritual. That’s why we [at FlyMama] treat our clients holistically, to identify and treat any tension that is potentially aggravating pain in the body.”

3 ways to ease pregnancy backache

1. Exercise and physical activity

“Often when we've got back pain, the tendency is to rest and retreat, but doing nothing is one of the worst things to do,” warns Pip Davies, a practising midwife and the founder of Midwife Pip. “Instead, we need to keep that area mobile and active.”

According to official UK guidelines, pregnant women aim for 150 minutes of moderate-intensity exercises each week. Some of the best pregnancy exercises to help you reach this goal include:

• Swimming
• Walking
• Yoga and Pilates – so long as they’re taught by a prenatally-trained teacher

“Pilates is great as it focuses a lot on posture, as well as pelvic floor and core engagement, helping to stabilise through your glutes and abdominals” shares Michelle. “It also promotes gentle mobility of your lower back and pelvis. Yoga is also really good for all of those things, but it also helps you focus on your diaphragmatic breathing to try and help not get too tight up in your neck and your shoulders.”

Strengthening exercises that focus on developing the posterior chain muscles (including the glutes, hamstrings and calves), such as bridges, squats and lunges, can also help to alleviate back pain. However, the effectiveness will differ from person to person. “Certain exercises can be really beneficial and helpful for some, but for others they won’t make any difference whatsoever,” says Midwife Pip.

For this reason, it’s important to develop an exercise programme that’s tailored to the specific needs of your body, with the help of a specialised prenatal physical therapist.

2. Be mindful of maintaining good posture

Bringing awareness to your posture can be beneficial in managing pregnancy backache, particularly in the lower back.

Stand tall - Aim to maintain a neutral spine in order to counteract the anterior tilt described previously. Pip says to imagine a piece of thread at the top of your head pulling you towards the ceiling. Activating your core, including the glutes, can also help support your lower back. “Practise hugging your tummy towards you,” says Michelle. Gently tuck your tailbone underneath you, squeeze your bottom and gently draw your tummy up and in – a bit like giving your baby a gentle internal hug.

Aim for even distribution - “You’re more likely to experience pelvic girdle pain if you tend to stand on one leg with your hip out to the side,” shares Michelle. “It can be common with second-time mums who carry their young toddlers on their hip. Instead, try to stand strong through both of your legs and avoid letting your hip drop out when walking.”

Seated posture - Good posture when sitting is equally as important. Avoid tucking one leg underneath you or crossing one leg over the other. Avoid slouching, which will put pressure on your sacrum, and instead aim to sit evenly on your sit bones. Not sure if you’re doing it right? Michelle suggests trying the following exercise:

• Sitting in a chair, slump down so your spine is curved like a ‘C’. You’ll find this puts more pressure through that part of your back and your bottom.
• Next, sit on your hands and sit up nice and tall. You’ll be able to feel two bony, knobbly bits with your fingers.
• Slump back down and the bony bits will disappear.

“It takes more core and back strength to sit up tall, but anatomically it means you're spreading the load a lot more evenly, so you're less likely to get aches, pains and tightness,” says Michelle. She adds that it’s important not to sit still for too long. “When you're static for a long period of time and then get up and move, that’s when it can be more painful. So think about standing up, tilting your pelvis a few times, having a little wiggle – whatever you need to do to move a little.”

3. Useful props and supports

You’ve no doubt seen a host of props and aids around the internet that claim they can help ease any pregnancy aches you might be experiencing. These might include:

Pregnancy pillows - Some women may find they benefit from additional support as their bump grows, such as using a pregnancy pillow for sleeping. “Pregnancy pillows can help you get into a nice, comfortable position, which can be really helpful at night, when women often find that their pelvic can be particularly uncomfortable,” says Pip. Many of the options listed in our guide to the best nursing pillows can also be used as a pillow during pregnancy.

Swiss balls or wobble cushion - Sitting on an exercise ball or wobble board can help to introduce some gentle mobility into your everyday, whether at your desk or in front of the TV. “Gym balls are great,” says Michelle. “As well as sitting on them, you can also do things such as moving back and forth in four-point kneeling, which can be nice in pregnancy. However, they can be quite cumbersome, so another option is a wobble cushion. It’s similar to a gym ball in that it creates a slightly unstable surface, so you can wiggle a bit and mobilise your hips. It also makes it harder to slump so you’ll sit into your sit bones a bit more.”

Maternity belts - Maternity belts offer additional support as your bump grows in size and weight. However, if you’re considering trying one to help ease your pregnancy backache, Michelle advises speaking with a physiotherapist first. “They will help some people and make other people worse, depending on what’s causing their back pain” she says. “If it’s a stability issue then some compression might be helpful. But if it’s more of an inflammation and irritation of the joints, then compression is not going to feel good.”

Pain management - Certain painkillers may help to manage back pain in pregnancy, but it’s important to do so safely. “You can't use anti-inflammatories like Neurofen and ibuprofen in pregnancy, but you can take paracetamol,” advises Dr Aarthi.
If this does not ease the pain sufficiently, speak to your doctor who may prescribe codeine, a stronger painkiller. You can also try non-medical pain relief options, such as a hot water bottle or a warm bath, to help ease the pain.

When to seek professional help

If you experience backache during pregnancy, seek support as soon as possible from your midwife, GP or a specialist prenatal physical therapist. “It's unlikely to go away on its own, so definitely don't just suffer in silence,” says Pip. “Know that it can absolutely be managed and treated.”

Dr Aarthi also advises seeing your GP immediately if you have back pain accompanied by any of the following:

• Numbness or tingling in the legs;
• Leaking stool or urine without realising;
• Saddle anaesthesia – a loss of feeling in the perineum, buttocks, anus, groin and/or upper thighs.

We asked mums how they coped with pregnancy backache

Unsurprisingly, much of the advice for easing the backache in pregnancy listed came when we spoke with mothers who suffered with prenatal back pain. Below, we share a selection of tips and strategies these mums found helpful in the prenatal period.

Annalise Beech, mum of one

“I’ve suffered from recurring back pain for many years, but particularly struggled during pregnancy. Something that made a big difference was the risk assessment performed by the facilities department of my company (something all companies have a legal requirement to do for pregnant workers).

“My job involves sitting at a desk for most of the day, and this helped identify issues with my existing set-up. Changes I made following the assessment included swapping my chair for one with more ergonomic support. I also set a timer to remind myself to get up and walk around a little every hour.”

Naomi Ancelotti Lesforis, mum to two-year-old Arabella

“I had some lower back pain in the last few months of my pregnancy, which I managed with regular stretching. But it was actually postpartum that I suffered the most with my back. Practising Postnatal Pilates with a qualified instructor has really helped, as has using a heat pack – I use a natural lavender-scented one from Amazon for 30 minutes at a time.”

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Experts in this article:

Whether you call them gym balls, pregnancy balls or exercise balls, there’s no doubting that a Swiss ball can be a useful prop when you’re expecting.

“Regular movement in pregnancy is really important, and Swiss balls are a great mobility tool,” says Michelle Norton-Hughes, a physiotherapist specialising in women’s health and the founder of FlyMama. Key benefits include helping to maintain core strength, alleviating backache and relieving pressure on your pelvis.

What’s more, research suggests that regular Swiss ball exercises during pregnancy can also reduce the risk of caesarean section. A 2015 study published in the Journal of Midwifery and Maternal Health concluded that performing birth ball exercises for 4-6 weeks at the end of pregnancy could increase the rate of vaginal delivery.

They can be a useful prop during labour, too. One study, published in the January 2024 issue of the Journal of Physiotherapy, found that performing active pelvic movements on a Swiss ball during labour reduced the duration of labour, pain intensity, and the fatigue and anxiety experienced by birthing mothers.

Below we’ve suggested 12 expert-approved moves to try throughout the course of your pregnancy and labour. However, you can also get the benefits by introducing a ball to your day-to-day life, too. “They can be great to sit on for a bit in the evening when you're watching TV,” suggests Dr Aarthi Sinha, a GP at Church Crescent Medical.

5 benefits of using a Swiss Ball in pregnancy and labour

• 1. Promotes mobility - ‘It’s really important to keep the joints supple and moving during pregnancy,” says Michelle. “The wonderful thing about a Swiss ball is it means that you can move your hips, back and bottom in a way that you might not naturally do otherwise.”
• 2. Improves balance and stability - Studies have shown that balance and postural stability are negatively impacted during pregnancy, largely due to shifts in the pelvis and a changing centre of gravity. One way to counteract this can be to work on core stability.
  “When you use a Swiss ball, you need to engage all of the muscles in your core and back,” explains Dr Sinha. “With regular use you’ll gradually strengthen these muscles, which is helpful not just for pregnancy but also postpartum.”
• 3. Helps alleviate backache - Backache in pregnancy is a common complaint. This is often caused by the weight of the growing bump causing an anterior (forward) tilt in the pelvis. This in turn causes the lower back to arch more, resulting in increased pressure – and ultimately aches and pains. Likewise, if you’re prone to sitting in a slumped sofa position, this can also lead to pain in the lower back. Sitting on a Swiss ball can help counteract these issues. “A gym ball forces you to sit on your ischial tuberosity [sitting bones],” says Michelle. “Anatomically you're spreading the load a lot more evenly, so you're less likely to get aches, pains and tightness.”
• 4. Relieves pressure on the pelvis - Women typically gain between 10kg and 12.5kg in weight over the course of their pregnancy, which puts increasing pressure on the pelvis. Performing Swiss ball exercises can help to temporarily relieve this pressure, particularly moves performed in a kneeling position.
  “When you hug the ball on your knees and let your tummy drop down, it takes the weight of the baby and your tummy off of your pelvis,” shares Michelle. “It also means you don’t have to put pressure through your hands and wrists, which is great if you’re suffering with Carpal Tunnel Syndrome [a condition that affects around 60% of pregnant women, and is caused by a compression of nerves in the hand and wrist].
• 5. Promotes an active labour - An active labour – one in which you remain upright move around where possible – has many benefits, and a Swiss ball can help to achieve this. “The ball takes some of the weight of your body, and also allows you to move into different positions,” says Michelle.
  So why’s it so beneficial? “When using a Swiss ball, you can naturally adopt lots of upright, forward and open positions,” says Pip Davies, a practising midwife and the founder of Midwife Pip. “This can be great for optimising not only the baby's position, but also the expansion of your pelvis.” She adds: “It's much better in terms of labour ergonomics than lying in bed or slouching in a chair.”

Safety considerations before you use a Swiss ball

Keeping yourself and your baby safe is of paramount importance when using an exercise ball in pregnancy. Here’s what to consider:

• Use the correct ball for you - Swiss balls come in different sizes, and the correct one for you will depend on your height. Midwife Pip offers the following guidelines: Up to 5’ 8”: use a 65cm Swiss ball / Over 5’ 8”: use a 75cm Swiss ball.
  This will help ensure that your legs are in the right position – roughly at right angles, with your knees a little lower than your hips – when sitting on the ball. Also be sure to check the maximum weight of your ball before using it, although this should not be an issue if you choose a good-quality ball from a reputable brand.
• Safe environment - Ensure the space where you plan to use your Swiss ball is safe, including: free of obstacles, a non-slip surface, away from sharp objects that could pierce the ball.
• Listen to your body - As with any movement or exercise (whether pregnant or otherwise), it’s important to tune in to how your body feels. “If any positions you adopt on the ball don't feel comfortable, then stop and change it up,” advises Midwife Pip. You should also avoid overexertion. Instead, stick to a moderate intensity when working out during pregnancy, as per NHS guidelines.
• Follow official guidelines - NHS guidelines also advise avoiding lying on your back for more than a few minutes, especially after 16 weeks, due to the increased pressure this can place on vital veins. This doesn’t mean you can’t perform moves with your Swiss ball that involve lying on your back, such as bridges done with your feet up on the ball. However, it is best to limit the time spent doing these moves, and to alternate with moves done in standing, kneeling or sitting.

Swiss ball exercises in pregnancy

Below you’ll find 12 Swiss ball moves to try – three for each trimester followed by three to prepare for labour and birth – shared exclusively with GoodtoKnow by Hollie Grant, a pre- and postnatal exercise expert and the founder of The Bump Plan.

From improving pelvic stability to easing backache, these exercises will help you make the most of your pregnancy ball during pregnancy and the birth.

First trimester exercises

Ball Bridge

Benefits: Strengthens the glutes, hamstrings, and lower back, supporting pelvic stability.

How to do it:

• Lie on your back with your feet on top of the Swiss ball, knees bent, and arms by your sides.
• Engage your glutes and lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.
• Hold the bridge position for a few seconds before lowering your hips back down.
• Repeat for 10-12 repetitions.

Side-Lying Leg Lifts with Ball

Benefits: Strengthens the inner and outer thighs, helping to support the pelvic area.

How to do it:

• Lie on your side with the Swiss ball between your feet.
• Support your head with one arm and place the other hand on the floor in front of you for balance.
• Engage your core and lift the ball a few inches off the ground using your legs.
• Hold briefly, then lower the ball back down.
• Repeat for 10-12 repetitions on each side.

Seated Ball Arm Raises

Benefits: Strengthens the shoulders and upper back, improving posture during pregnancy.

How to do it:

• Sit on the Swiss ball with your feet flat on the floor, hip-width apart.
• Hold a pair of dumbbells in your hands.
• Slowly raise your arms out to the sides until they reach shoulder height.
• Lower your arms back down with control.
• Repeat for 10-12 repetitions.

Second trimester exercises

Ball Leg Extensions

Benefits: Enhances balance and strengthens the quadriceps, important for supporting the growing bump.

How to do it:

• Sit on the Swiss ball with your feet flat on the floor, hip-width apart.
• Extend one leg straight out in front of you while maintaining balance.
• Hold for a few seconds, then lower the leg back down.
• Repeat with the other leg and alternate for 10-12 repetitions on each side.

Ball Pelvic Floor Exercises

Benefits: Strengthens the pelvic floor, crucial for labour and recovery.

How to do it:

• Sit on the Swiss ball with your feet flat on the floor, hip-width apart.
• Engage your pelvic floor muscles as if you’re stopping the flow of urine.
• Hold the contraction for a few seconds, then release.
• Repeat for 10-15 repetitions.

Seated Ball March

Benefits: Improves core stability and strengthens the hip flexors.

How to do it:

• Sit on the Swiss ball with your feet flat on the floor, hip-width apart.
• Engage your core and lift one foot off the floor, bringing your knee toward your chest.
• Lower the foot back down and repeat with the other leg.
• Alternate legs in a marching motion for 1-2 minutes.

Third trimester exercises

Pelvic Tilts on the Ball

Benefits: Strengthens the lower back and core, helping to reduce pregnancy back discomfort.

How to do it:

• Sit on the Swiss ball with your feet flat on the floor, hip-width apart.
• Place your hands on your hips for balance.
• Slowly tilt your pelvis forward, arching your lower back.
• Then, tilt your pelvis backward, tucking your tailbone under.
• Continue tilting back and forth in a controlled motion for 10-12 repetitions.

Seated Ball Circles

Benefits:

Improves pelvic mobility and core stability, helping to alleviate pelvic discomfort.

How to do it:

• Sit on the Swiss ball with your feet flat on the floor, hip-width apart.
• Place your hands on your hips and slowly rotate your hips in a circular motion.
• Perform 10 circles in one direction, then switch to the opposite direction.

Wall Squats with Ball

Benefits: Strengthens the legs and glutes, preparing the body for labour and the postnatal period.

How to do it:

• Place the Swiss ball between your lower back and a wall.
• Stand with your feet shoulder-width apart and step forward slightly.
• Slowly lower your body into a squat position, keeping your knees behind your toes.
• Hold for a few seconds, then push through your heels to return to standing.
• Repeat for 10-12 repetitions.

Swiss ball exercises for labour

Here are Hollie's suggestions for positions on the ball that you may find useful in the birthing room.

Supported Squat with Ball

Benefits: Opens the pelvis and encourages the baby to descend, easing labour pain.

How to do it:

• Stand with the Swiss ball placed behind your lower back against a wall.
• Slowly lower into a squat, allowing the ball to roll up your back for support.
• Hold the squat position for as long as comfortable, using it to ease labour contractions.

Forward Leaning Position on Ball

Benefits: Takes pressure off the lower back and pelvis, helping to manage labour pain

How to do it:

• Kneel on the floor with the Swiss ball in front of you.
• Lean forward, draping your upper body over the ball and relaxing your arms and shoulders.
• Rock your hips side to side or back and forth to ease contractions.

Ball Rocking

Benefits: Promotes pelvic relaxation and helps position the baby for birth.

How to do it:

• Sit on the Swiss ball with your feet wide apart for stability.
• Gently rock your hips side to side or in a circular motion.
• Use this movement to ease labour discomfort and help the baby into an optimal position.

FAQs on exercising with a Swiss Ball in pregnancy

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Experts in this article:

Parenting without having hot flushes, insomnia and mood swings is challenging enough, so when you mix in the menopause, life can start to feel quite difficult.

As couples have children later in life it means many more women are bringing up young children while also experiencing perimenopause and menopause symptoms. Perimenopause will begin at different ages for different women, but usually around the late 30s to early 40s. Symptoms will vary in their severity, but they can obviously have an impact on your work, relationship and of course, children.

Symptoms of menopause include:

• Brain fog
• Insomnia
• Mood swings
• Anxiety
• Weight gain
• Hot flushes
• Reduced sex drive

We’ve spoken to some medical experts about how to talk about menopause with your children and to help them understand what you’re going through and why.

1. Acknowledge your symptoms

Mood swings, anxiety and stress can all be symptoms of menopause and there’s no doubt there will be moments when your family notices these changes. GP Dr Deepali Misra-Sharp says it’s best to talk to your children about what you’re experiencing. She says if you have small children you could say something like “Mummy’s body is changing because I’m getting older. Sometimes it might make me feel tired or upset, but I’m okay”. She advises trying to keep it light and explain to them that it’s nothing to worry about.

If you have older children or teenagers you can be more detailed and encourage them to ask questions, while also reassuring them that you’re not ill. Dr Misra-Sharp suggests explaining it this way: “Menopause can make me feel a bit different at times, so if I’m more tired or forget things, that’s why. It’s temporary, but your patience helps a lot.”

Mum Emily Beckloff says being open with her teenagers really helped when she was struggling with the symptoms: “They've been really understanding and patient, even though they get frustrated listening to me repeat myself. In between moments of exasperation, we’ve had some good laughs about my hot flashes, ridiculous choice of words (because I can’t remember the word I’m looking for), and my obsession with having a portable fan in every corner of the house!”

2. Prioritise self-care

Menopause is a huge mental and physical challenge for women and juggling this with family responsibilties and your career can make you feel even more stressed out. Taking time away from everyone, and everything, to do the things you enjoy and get some headspace away from being a mum will make you feel more positive. It will also give you the opportunity to think about what might need to change, or who you might need to ask for help from, during this stage.

Lucy Baker, who is 48 and has three children aged 14, 11 and five, says: “I have always carved out time for myself in the way of self-care and the biggest change for me has been the need and desire to exercise. Many years ago, I tried exercise but never stuck at anything for more than 5 minutes and my intentions were all wrong - I wanted to look good, etc. These days I exercise because my body needs it, I want to feel strong and it makes me feel good! I am in better shape at 48 than I have even been as a result of going to the gym 3/4 times a week.”

Dr Misra-Sharp says self-care can be anything from yoga, to going to bed early or changing your diet to make sure you’re getting the right vitamins and minerals.

3. Do less

Just say no. If you’re exhausted and not feeling yourself then don’t feel under pressure to go to that party or school event. Mum and menopause trainer and therapist Louisa Hussey says: “We as working mums are knackered from trying to do everything, and society dictates we must. However, I reject all of that - take something off your plate, cross off half of your to-do list and take time away from everyone regularly!”

Hussey says: “I regularly tell my husband I need to have more fun, and be on my own or with friends more. Parenting can be a lot of drudgery - tidying, cleaning, cooking etc. so I make good decisions about whether it actually needs doing, or if it can wait.”

4. Keep communication open

Many women who are going through menopause now will remember when their mums went through it too. However, for many of us it might have been brushed under the carpet or a confusing time of not really knowing what was happening.

Menopause specialist Dr Louise Newson says decades ago menopause was something of a “taboo subject”. “There are a few reasons for this. Firstly, menopause has been associated with aging, and societal attitudes towards aging, especially for women, were more negative than they are today. It was seen as a decline or loss of femininity, so many women didn’t want to draw attention to it. There was also limited understanding of the biological processes behind menopause, both within families and the medical community, leaving women to endure symptoms without adequate support,” she explains.

Thankfully, life is very different now and menopause is spoken about much more openly, thanks to campaigns by high profile celebrities like Davina McCall and others. Dr Newson says it’s “important to break the cycle of silence for future generations, ensuring our daughters and sons are better prepared to deal with menopause when the time comes, either for themselves or their loved ones”.

Speaking to your friends, family and work colleagues can help alleviate some of the isolation you might be feeling and open up conversations about the support you need.

5. Seek support

As we’ve said above, speaking to your family about the changes your body is going through will mean they can help you. This could be with tasks around the house, giving you space when you need it or helping you seek medical advice. Dr Newson says talking to your children is a “great way to teach them responsibility and empathy”.

If you’re really finding life at home and parenting hard, speak to your partner about how they can help. Parenting expert Kirsty Ketley says: “It’s vital that your partner understands exactly how you are feeling and backs you up when things are particularly tricky - takes over some of your responsibilities, explains to the kids that you need space etc. Seeing your partner showing empathy will rub off on the kids.”

Out of the house, there is plenty of support out there, for both the physical and mental symptoms you’re experiencing. Dr Misra-Sharp says HRT (hormone replacement therapy) can “alleviate many menopausal symptoms by supplementing the body with hormones it is no longer producing in sufficient amounts, primarily estrogen and sometimes progesterone”.

Speak to your GP about the best options for you and your body. You can also seek advice from charities and organisations such as The Menopause Charity.

Mum of three Sarah Shah, who started having menopausal symptoms when she was 36, says: “Don’t do it alone! Find your tribe. There is support out there - Facebook groups, coffee meet ups etc. You need support and community.”

6. Focus on family time

Spending time with the people who love you most and know you best is a very good tonic if you’re feeling a bit wobbly or anxious. Dr Newson says you don’t have to do big activities together and that watching a film, going for a walk or chatting can all help if you’re dealing with tricky symptoms.

Going through the menopause will have an impact on everyone in your household and you might feel like your children have borne the brunt of your forgetfulness or mood swings. Taking time to be with them and make a fuss of them will make everyone feel close and supported.

7. Stay active together

As we’ve said above, spending time with your children and having fun can be a great distraction from your symptoms. Physical activity will help with your mood swings and keeping your bones and muscles strong is important in menopause when your risk of osteoporosis rises. Whatever age your children are, fresh air, exercise and fun will release endorphins to make you all feel good. Try going swimming, on a bike ride or even embark on a new hobby. If you schedule it in for the same time each week it gives you all something to look forward to and also makes it harder to pull out of if you’re not feeling up for it.

8. Keep a sense of humour

Brain fog and forgetfulness is one of the most common symptoms of menopause and while it’s incredibly frustrating, some of the mums we spoke to said it’s worth trying to see the funny side. Baker says she can now look back on times when she has acted similarly to her pubescent teenager and slammed doors and stormed out of the house with a sense of humour.

Beckloff, who runs a Christmas business called International Elf Service, says: “In the early days the teens felt on occasion that me repeating myself was me nagging them, but I think they’ve now taken on board that it isn’t - I just don’t remember that I mentioned whatever it was already. Now they say ‘you said that already’. I apologise for repeating myself and we move on!”

9. Manage your fatigue and brain fog

It can be really upsetting when you can’t trust your brain to retain information or remember things like dates or appointments, especially when it affects your family life. Dr Misra-Sharp has some tips for easing these symptoms:

• Make lists and set reminders - Use phone apps or a physical planner to keep track of tasks and appointments.
• Focus on one thing at a time - Multi-tasking can increase brain fog. Try breaking tasks into smaller steps and tackle them one by one.
• Get regular exercise - Physical activity boosts blood flow to the brain and can help with mental clarity.
• Eat brain-healthy foods - Include more omega-3-rich foods, leafy greens, and berries to support cognitive function.

10. Stay positive

For many women, going through menopause will be one of the toughest phases of their lives. We’ve outlined above how you can look after your mental health by sharing your struggles, seeking support and finding distractions through exercise, family activities or hobbies. Why not view menopause as a time for a fresh start and freedom from the decades of monthly periods?

HRT can also be very effective at helping with low mood and a lack of interest in activities. However, if you suspect you might be depressed, speak to your doctor who will be able to offer treatments such as talking therapy like CBT or antidepressants. You can also seek advice through The Menopause Charity or Menopause Matters.

We spoke to the following experts

Whether you’ve been taking folic acid for months before conceiving, or your pregnancy was unplanned, as soon as you see those positive lines on a test you’ll need to make some changes to your diet straight away.

We know that drinking alcohol in pregnancy can cause foetal alcohol syndrome but the effect of drinking even small amounts is not known. Therefore, it’s recommended that pregnant women avoid it entirely, just to be safe. Caffeine should be kept to 200mg a day - or two or three cups of coffee because too much caffeine can lead to your baby having a low birth weight.

These are a couple of examples of things you’ll need to cut out, or cut down on, but what about the vitamins or foods you’ll need more of during the nine months?

When you’re pregnant your baby is reliant on you for all of the nutrients it needs to grow and develop and it’s important you stay healthy too. Nutritionist Lucy Upton says: “Women's nutritional needs increase during pregnancy to support the numerous changes in their bodies, such as increased blood volume and tissue growth, as well as the healthy development of the growing baby.

“Maternal nutrition significantly impacts the baby’s development, particularly during pregnancy, which falls within the first 1,000 days - a critical period for laying the foundation for lifelong health. Proper nutrition during this time can influence the baby’s growth, immune system, brain and cognitive development, and long-term health outcomes,” she adds.

Luckily, there are lots of foods we can eat which will provide these essential vitamins and nutrients. There are also prenatal products on the market to suit all budgets and if you’re entitled to the government’s Healthy Start card you will be given prenatal vitamins for free.

5 vitamins and supplements recommended in pregnancy

While we will seek to give an unbiased and accurate description of the benefits of each of these vitamins and supplements, it’s also important to speak to your GP or midwife if you have any questions.

1. Folic Acid 

Folic acid is the supplement that will probably be mentioned most when you find out you’re pregnant. Many women start taking it when they’re trying to conceive but it’s also important to continue taking 400 micrograms every day until you are 12 weeks pregnant. If your pregnancy was unplanned, you should start taking folic acid straight away.

The reason folic acid is so important is because it helps prevent neural tube defects in your baby which can cause life-limiting conditions like spina bifida. Some foods such as green leafy vegetables and breakfast cereals contain folate but doctors will still recommend taking the supplement to make sure your body is getting the required amount.

2. Vitamin D 

It’s recommended that adults and children living in the UK take a vitamin D supplement from September to March when our bodies can’t make enough from sunlight alone. This also applies to pregnant and breastfeeding women. The recommended daily dose for all adults is 10 micrograms.

Vitamin D is important for calcium absorption and for keeping our bones, teeth and muscles healthy but is only found in a small number of foods which is why nutrition experts recommend a daily supplement. If you want to make sure you’re including vitamin D in your diet, make sure to eat plenty of oily fish, eggs and red meat and look out for fortified breakfast cereals.

Pregnancy nutrition expert Hayley Pedrick emphasises the importance of understanding your vitamin D levels to appropriately supplement for the healthy development of your baby's bones, heart, and immune system. This is particularly crucial during the winter months in the UK, where sunlight exposure is insufficient to maintain adequate vitamin D levels. A quality supplement should provide a minimum of 400 IU/day, but if your levels are found to be deficient, you may require a higher dosage.

3. Iron

Iron is important in pregnancy because your body is pumping more blood than usual and this blood needs to take oxygen to your baby. Iron helps with this and insufficient levels of it can lead to anaemia which might affect your baby’s birth weight or lead to a pre-term birth.

Iron is something you can definitely get from the food you eat so try to include lots of green leafy vegetables such as spinach and kale, lean meats, dried fruit and nuts. If you’re feeling tired and suspect your iron levels are running low, your GP or midwife may advise you to take some iron supplements. These are safe to take but can lead to side effects such as constipation and piles.

4. DHA

DHA is found in oily fish such as salmon, mackerel, trout and sardines but it can be hard to get the amount you need just from food.

Nutritionists recommend 200 micrograms per day of DHA and some prenatal supplement brands, such as Pregnacare Max, have omega-3 tablets included, alongside the ones containing all of the recommended vitamins.

Upton says: “It is important not to turn to cod liver oil as a source of these fatty acids as often the Vitamin A content is too high, and instead look for a specific omega-3 supplement, especially if a mother is not consuming key dietary sources such as oily fish. If a mother is vegetarian or vegan, an algae-based (rather than fish-based) omega-3 supplement is a good option.”

5. Calcium

You need to make sure you’re consuming plenty of calcium when you’re pregnant because it’s needed to make your baby’s bones and teeth. Even if you are vegetarian or vegan you should still be able to eat a variety of foods which contain calcium. These include:

• Milk, cheese and yoghurt
• Green leafy vegetables
• Tofu
• Bread and any foods made with fortified flour
• Fish where you eat the bones such as sardines, whitebait or pilchards
• Soya alternatives, with calcium added

Upton recommends an extra 300mg of calcium per day (equivalent to around 250ml glass of milk).

Other beneficial vitamins and supplements for pregnancy 

This 2017 study found that magnesium is a nutrient which can play an important role in ensuring a healthy pregnancy. It found that a dose of 300mg per day can prevent preterm birth, low birth weight and lower the risk of pre-eclampsia.

Magnesium is found in many multivitamins and also in green leafy vegetables, nuts and seeds and wholegrains.

Pregnancy can be really tiring for some women and you will want to keep your immune system healthy to avoid any illnesses which are doing the rounds and will make you feel even more wiped out. Vitamin C is important for protecting your cells and keeping them healthy. Many fruits and vegetables such as oranges, peppers, strawberries and broccoli contain vitamin C. Adding foods which contain vitamin C to your meals can also help with the absorption of iron which is obviously also important during pregnancy.

Upton says choline is an often overlooked nutrient but one which is worth being aware of during pregnancy. She explains: “It works alongside folate early in pregnancy to support a baby’s brain and neural tube development. Great sources of choline include eggs (particularly the yolk), lean meats like chicken and beef, fish, dairy products, and some beans and legumes.”

Around 450mg of choline is recommended per day but Upton says women who are vegan may want to consider supplements if they can’t get it via food.

Nutritionist Michaella Mazzoni says women might want to add a probiotic into their daily supplement intake too. Probiotics are the ‘good’ live bacteria and yeasts which can help keep your gut healthy and are often found in yoghurts or supplements. She says they can “support the vaginal microbiome, immune function and morning sickness”. Optibac and many other supplement brands have probiotics which are safe to take during pregnancy.

How to choose pregnancy vitamins and supplements

We have outlined some ways above that you can incorporate these vitamins and nutrients into your diet when you’re pregnant. But Upton says: “If a food-first approach is feasible for a mother to make dietary adjustments to help ensure enough of some of the nutrients I’ve mentioned above e.g. adding in an extra portion of dairy for calcium and iodine, prioritising iron and protein-rich foods at every meal, then just taking a vitamin D and folic acid supplement can be enough.

“For other women who want the reassurance and convenience of a multivitamin, and/or have a more restricted diet or are struggling with eating during their pregnancy due to symptoms such as nausea, a multivitamin may be a better choice.”

It’s recommended that you take these tablets with meals as it will help with the absorption of the vitamins.

Mazzoni says it’s worth doing some research before choosing a multivitamin. She says: “I like Nutri Advanced’s Pregnancy Multi the most. It has vitamins which are more ‘bio available’ meaning they are more easily converted or used (by the body) than others.”

Brands recommended by Upton include Vitabiotics Pregnacare, Boots Pregnancy Multivitamin and Rhitrition Pregnancy Multivitamin. She adds that “many major supermarkets and pharmacies also sell pregnancy multivitamins (or combinations of essentials like vitamin D and folic acid), which contain the key nutrients of consideration and are much cheaper. It’s so important that mothers don’t feel priced out of the supplementation they need”.

Frequently asked questions

If you have any questions about staying healthy during your pregnancy, speak to your GP or midwife who will be able to give you up-to-date advice.

Scientists have revealed the ‘very exciting’ results of a new study that suggests it might be possible to delay or completely avoid 'the onset of menopause' - and it will not only help women 'preserve their fertility' but also curtail the health problems associated with menopause too.

In the UK, one-third of the female population are perimenopausal or menopausal. That means there's around 1.5 million women struggling to manage the often debilitating symptoms of menopause. But what if you didn't have to be on the lookout for the early signs of menopause? What if you didn't have to go through menopause...at all?

It sounds a bit dream-like - all women will, at some point in their lives, go through menopause, right? Well, maybe not. That's because scientists at Columbia University have just revealed the results of a 'very exciting' study that suggests it is possible to extend the working life of ovaries, delay or avoid menopause completely, and, by doing so, decrease or eradicate the health risks associated with menopause.

The reason the research is so exciting, beyond it being the first hint that menopause can be starved off, is that an already existing, well-established, and cheap drug called rapamycin is what's being used to stop the start of menopause. The drug is currently used as an immunosuppressant for organ transplant patients but the scientists at Columbia University have found evidence that is slows the natural loss of eggs from the ovaries.

The study began with trials on mice which all showed positive results and, since then, they have done their first three-month clinical trial on 34 women, giving them a low weekly dose of rapamycin. The team has reported positive changes in some of the participants, something they have said is, "Very, very exciting”.

"The onset of menopause has profound socioeconomic, quality of life and health implications,” researchers explain in the report for the clinical trial. “The narrow reproductive window adds socioeconomic pressure on women to complete childbearing within a limited timeframe, or preserve their fertility with egg or embryo freezing.”

But it's not just extending child-bearing years that this drug could do. Menopause is associated with a number of health issues from decreased metabolism, to poor bone and connective tissue quality, to issues with cognitive function and mood. These can then lead to more serious issues like heart disease, dementia, osteoporosis, obesity, and diabetes, just to name a few. By avoiding menopause completely, women can also avoid these health risks too.

The trial is still in early phases, but we can't wait to see what comes out of the upcoming studies.

In other health and wellbeing news, This is what doctors and midwives want you to know about your postpartum belly. And, bad breath in pregnancy? These are the common causes, and 10 dentist-approved tips to deal with it. Plus, yes, it is safe to use fake tan in pregnancy - here are 9 products recommended by our beauty editor.

New data has revealed that while 63% of single parents think they’ll 'never find love again' after a breakup, most do - and in a relatively short amount of time too.

Being a single parent can be extremely difficult. As well as handling the practicalities of co-parenting, you also often have to deal with being single-shamed as a parent - and that's not even mentioning the struggles of parental loneliness.

But one of the biggest worries for single parents is handling the fear that they'll never find love again. According to heartbreaking new data, 63% of single parents believe that they will 'never find love again' after splitting from their children's mum or dad.

The reasons for this lack of belief are completely understandable. Just under two thirds said they had 'lost confidence' in themselves, which stopped them from putting themselves out there, while 53% feared another heartbreak.

In addition, 40% were concerned that their child might not accept the idea of a new person in their life, while others said they simply don't have the energy or time to meet and date new people.

However, the data is also full of hope. Of the 600 single parents surveyed, 64% said they had found a new partner, with the majority doing so around 13 months after their breakup.

So how did they do it? Nearly a third said they leaned on family and friends for support, both childcare-wise to free up time for dates and for emotional support too. Another 26% said it took realising their own worth to get back on the dating scene. And 14% even said their children had helped them find new dates, with them being super supportive in their quest to find love again.

The study was conducted by Even, a dating app made specially for single parents, with the app collaborating with ITV's dating show My Mum, Your Dad to speak with single parents.

A former participant on the popular show, Janey Smith, shared her experience of finding love after heartbreak, saying, "After a couple of break ups and heartbreak, I thought that was it for me. I'd pretty much given up hope that I would never find love or trust again - my confidence was at an all-time low, and I convinced myself that I didn't have the time to date.

"But after my son gave me a much-needed pep-talk, I was able to find the courage to get back into the dating world and created an online dating profile which gave me the confidence to apply for the show. That's when I met Roger, and, as they say, the rest is history."

In other relationship news, we explore the ‘gray divorcing’ phenomenon and explain why couples are doing it. And, a marriage therapist reveals the 5 ‘beige flags’ you should never ignore in a relationship. Plus, it takes more than 'things in common' for your marriage to survive, say scientists who identify the one sign to predict marital bliss.

A psychologist has highlighted the surprising ‘single most important quality’ you and a prospective partner both need in order for you to have a successful relationship.

Research and expert insight has taught us plenty when it comes to finding the perfect partner. We know now that it takes more than having 'things in common' for your marriage to survive and that strong marriages are made, not found.

It all goes to show that, when picking a partner, there are certain things we need to look out for - and a psychologist has now highlighted the one 'most important' quality we should be seeking out.

Citing a new study published in the Personality and Social Psychology Bulletin, psychologist Mark Travers says that 'self-transcendence' is the stand-out trait that makes someone the perfect, most compatible partner. But what does that mean?

Writing in Forbes, Travers explains, "The endorsement of self-transcendence values—that is, values that motivate us to act for the benefit of others and see beyond our own needs—[is] strongly and consistently associated with enhanced romantic relationship quality."

Self-transcendence, he says, can be spotted easily in another by looking at their thoughts on two major life values.

1. Universalism. He explains, "This includes values like concern for others, respect for nature and tolerance for differences. People who prioritise universalism care deeply about the well-being of society as a whole and the environment. In a romantic relationship, this might manifest as a shared concern for social issues, a commitment to sustainability or a deep respect for each other’s perspectives and backgrounds."

2. Benevolence. "This reflects values such as dependability, caring and humility—which focus on benefiting those in our immediate environment, such as family, friends and romantic partners. In a romantic relationship, benevolence might look like putting your partner’s needs before your own, offering emotional support during tough times and making sacrifices for the sake of the relationship," Travers says.

However, it's not just your prospective partner who needs to embody the trait - you do too! "When these values are not shared, it can lead to significant disjunctions," Travers warns. "One partner may feel unsupported or misunderstood if the other lacks the empathy or willingness to see things from their perspective. Over time, these small mismatches can amass into a larger, fundamental sense of disconnection."

But when you do both actively share the self-transcendence trait, with it motivating both of you to see beyond your own needs, it brings more 'support, inclusion and deep empathy' into your relationship - who doesn't want that?

In other relationship news, a psychologist shares 6 signs you've found your soulmate (but our experts say there’s a problem for parents). And, 'sex fasting’ can ‘supercharge’ your relationship as experts reveal 3 benefits of less intimacy. Plus, what is ‘gray divorcing’ and why are couples doing it?

The best sun creams will keep you protected without leaving a sticky white cast on your skin. Here are our top picks - based on testing and recommendations from experts.

The UK has experienced sweltering temperatures this summer, and all of us are looking for the best sun cream to suit our skin. Be it the best sunscreen for kids or choosing the right sunscreen for your face, qualities like SPF, UV protection and water resistance are all things we need to think about - otherwise you'll find yourself looking for sunburn remedies. Plus, in some cases too much exposure to UV can lead to skin cancer.

Dr Catherine Borysiewicz, dermatology consultant at King Edward VII's Hospital told us: "The choice of sunscreen options can appear overwhelming, but the most important aspects to look at are the UVA star rating and SPF level, which will indicate the level of protection the sunscreen can offer - and generally speaking the higher the number the better protected you’ll be." We've taken her advice into account - as well as that of other skincare experts - and put together this list of the best suncreams for 2024.

How we tested the best sun creams

We spent weeks putting these sun creams to the test, using products on our skin to see how the formula settled and testing their performance in the sun, during exercise and in the water. We've also spoken to dermatologists and researched each product extensively, so we could assess its UV protection, how long it lasts and which skin type each is best suited to.

15 best sun creams 2024:

The brand’s patented lamellar technology delivers protection that is long-lasting. It works by applying filters in fine layers that bond with the skin evenly, and sit just below the skin’s surface so there's no greasy feeling. This is a hybrid sunscreen, meaning it contains both physical filters and chemical absorbers. 

GoodtoKnow verdict: "For children it’s crucial that a formula is both sensitive and has a very high UVB and UVA protection," says  Abi Cleeve, beauty expert and founder of Ultrasun. "Our Extreme 50+ gives very high protection from both, the UVA filter is over 95% compared to an EU standard of 33%."

Our Beauty Editor Stephanie Maylor says, "Ultrasun is the only sunscreen that my husband will wear, which says a lot about how comfortable it is to apply. It is expensive, but for me, it's always been a godsend on hot beach breaks and helped me to avoid prickly heat." 

Garnier Ambre Solaire is a trusted brand for many of us, and their research is recognised by the British Skin Foundation. Although this is labelled as a kids' formula, the lightweight, refreshing mist will appeal to adults, too. It's quick-drying, leaves no white marks and it's water-, sand- and sweat-resistant. Plus, the new formula is powered by ceramide to help support the skin barrier, locking in moisture to keep skin happy and healthy. 

GoodtoKnow verdict: Beauty Editor Stephanie says, "During the summer term, this sunscreen mist lives by the front door so I can give the children a good blast before school. It's like an assembly line. It's so light and much less messy than lotion, especially when you're in a hurry, and you can spray it from any angle. The fact that my children are actually happy to stand and have this applied speaks volumes. And so far, their white socks and polo shirts have avoided that yellow tint. Win win!"

Roll-ons are great for wriggly babies and toddlers who won't sit still. Childs Farm's formulations are developed with little ones' delicate skin in mind, and the entire range is dermatologist and paediatrician approved. Gentle this may be, but it provides very high SPF50+, broad-spectrum protection that is water-resistant. The new formulas are octocrylene-free so they're kind to the ocean, too. Just remember, babies under six months should be kept out of the sun entirely.

GoodtoKnow verdict: Beauty Editor Stephanie says, "Anything that's going to make it slightly easier to get sunscreen on my little one is a winner in my house. I like the roll-on format - it can be a little tricky to get going but once it's flowing it gives good coverage."

GP, Dr Anita Sturnham is a fan of this sunscreen: "The roll on is perfect for those harder to reach areas and great to allow your child to pack in their bag and apply themselves throughout the day. It is perfect for quick, fuss free application when we are on the go."

Nivea enjoys a reputation as one of the best sun cream brands out there, so it's no surprise that their products make it on to our list of the best sun creams. This particular formula includes organic almond oil, making it ideal for those with sensitive skin. It promises brilliant sand-, sweat- and water-resistance, so it's great for active kids and adults on the beach. 

GoodtoKnow verdict: Beauty Editor Stephanie says, "If ever I get caught in the sun and need to purchase an emergency sun cream, I'll always go for Nivea - they're a trusted sun care brand for me, and the smell is so nostalgic. This lotion is a little on the thick side, but that's not necessarily a bag thing - I could tell my daughter was getting a good coating of protection and within a few minutes, any white smears left on the skin had soaked in."

At £2.89 for a 200ml bottle, this sun cream is a great budget buy without compromising on protection - it has a 5-star UV rating and is designed for sensitive skin types. Aldi also offers formulations for kids as well as smaller 50ml bottles, which are great for when you're out and about. Our tester chooses the Kids Coloured Sun cream, but notes that the Clear Sun Spray is more forgiving if it happens to get accidentally sprayed on a white item of clothing.

GoodtoKnow verdict: Beauty Editor Stephanie says, "I’ve been using Aldi’s Lacura suncream on the kids for years now. My son suffers from eczema flare-ups and after trialling a few different creams, this was the one that his skin could handle the best. It’s a tad thick and white, which the kids do get a little aggravated about, but I often apply before getting fully dressed so it has time to sink into their skin. It sinks without leaving a tacky, or chalky feeling and ensures we don't burn."

If you have dry, sensitive skin or hate the tacky-feel of some sun lotions, you'll understand why we've included Vichy Protective Water in our list of the best sun creams. This unique bi-phase oil-water formula is enriched with hyaluronic acid and 40% Vichy Mineralizing Water to keep skin quenched, hydrated and plump while in the sun. Light it may be, but it provides a sturdy defence with SPF50, broad-spectrum protection. 

GoodtoKnow verdict: Beauty Editor Stephanie says, "What an absolute joy to use! This solar water is incredibly refreshing and lightweight - it absorbs within seconds, but left my legs, which can often feel dry, soft, smooth and gleaming. My skin felt safe during the recent heatwave, and it didn't leave those annoying yellowy stains on my outdoor cushions."

Nivea enjoys a reputation as one of the best sun cream brands out there, so it's no surprise that their products make it on to our list of the best sun creams. This particular formula includes Aloe Vera and Jojoba Oil, making it ideal for those with sensitive skin, and it's fragrance-free and water resistant too. If you're not a fan of lotion, they have a sun cream spray in the same range, as well as a version specifically formulated for kids. However, with a four star UV rating, there are some sun creams out there that will leave you better protected from UVA rays.

GoodtoKnow verdict: Beauty Editor Stephanie says, "This lotion is a great consistency - not too runny but also not too thick - and applies to the skin evenly. However, it does leave a slightly tacky feeling on the surface of my skin."

It's no secret that Aussies know how to do sun cream right, and Ultra Violette is no exception. Enriched with nourishing and hydrating ingredients, this sunscreen is water and sweat resistant without leaving any greasy or sticky residue. It's the priciest product on our list, but you're getting what you pay for in terms of sun protection - and if you have sensitive or acne-prone skin too, we think it's a winner.

GoodtoKnow verdict: GoodtoKnow writer Sarah Handley, says, "This is my favourite sunscreen of all time. I’m super pale, have freckles and burn really easily. But there’s something in a lot of sunscreens that tends to break me out so I always dreaded using it, especially on my face. And I've wasted so much money on the hunt for the perfect SPF.  Ultra Violette has changed the game for me. 

"It’s super easy to apply, sinks in well and doesn’t cause me to break out. The hand and body sunscreen leaves a comfortable non-sticky glow, and I love that it’s SPF 50+ - I’ve not burned at all since using it. It’s not cheap, but for me, it’s worth spending a bit more on a formula that works with my skin type."

You may not have heard of Delph but interestingly, it's the official sun protection supplied to the British Army so you'd expect it to be a tough, water- and sweat-resistant option. It's dermatologically-tested and recommended by the NHS for those with medical skin conditions. 

GoodtoKnow verdict: Our Beauty Editor, Stephanie says, "This is a gorgeously silky and lightweight lotion, which unsurprisingly, absorbs quickly and effortlessly. There's a zesty lemon fragrance, which I quite liked, but it might remind others of bathroom cleaner. Scent aside, it's so skin-quenching, and did a stand-up job of protecting my skin, even when I was working up a sweat painting our raised beds during a mini UK heatwave and being squirted with water guns by my children." 

This suncream is designed to be used on your face rather than your entire body, but we wanted to include it as it really deserves a mention. La Roche-Posay is often praised for its skin-friendly formulas, and this SPF50 is no different, boasting a lightweight fluid that glides onto the skin and absorbs quickly for fast protection. It’s been created for particularly sensitive skin and boasts increased UVA protection (PPD46). This PPD46 - which means Persistent Pigment Darkening - is higher than European standards and means it takes 46 times longer for skin to darken after UVA exposure.

GoodtoKnow verdict: Our Beauty Editor, Stephanie says, "While this cream costs nearly £20 per bottle, I find it lasts me a couple of months (at least) - even when I apply it every day. It's the best SPF I’ve tried and doubles up as a brilliant primer for make-up. It has a fairly strong fragrance but absorbs really well into the skin, leaving a glowy finish without my skin feeling weighed down or sticky. This SPF is very runny and comes out fast so you have to be careful not to waste any. I do find, however, that despite its white colour, it dissolves without leaving a white cast."

It was Boots who originally created the five-star system, which shows the level of UVA defence, so you can always rely on Soltan to provide very high and reliable protection. This new Active range is designed for those people who don't spend their holidays lying in a sunlounger - who run, who ski, who play beach volleyball. Delivering eight hours of sun protection, including three hours in the water from just a single application. 

GoodtoKnow verdict: Our Beauty Editor, Stephanie says, "I tested this sun cream while out on a run, and it certainly lives up to its name - and felt heavy duty despite my sweat. When applied, it absorbed into my skin immediately and wasn't greasy at all, and the silky lotion left no white cast. It was light, but not runny, and gave a decent dose of sunscreen with every spritz so I knew I had adequate coverage. The bottle is small so would only probably last a few days if you were applying it regularly but it's so handy for throwing in your handbag or rucksack."

Formulated with vitamin E to soothe sensitive skin, this five-star UV rating sun cream absorbs quickly into the skin to provide a non-greasy, gentle feel that is water resistant for up to four hours. While available in a tube and pump bottle too, we've chosen to include the aerosol version for its ease of use and application. 

GoodtoKnow verdict: Our Beauty Editor, Stephanie says, "I'm not usually an advocate for aerosols because they are much less environmentally friendly than other products, but I have to say they're very convenient when it comes to applying sun cream. With this Bondi Sands product, it's super easy to get an even coverage and make sure every inch of your skin is protected."

While this sun cream is a more expensive option - priced at just shy of £30 for a 250ml tube - you certainly get what you pay for with Lancaster Beauty. It's a brand loved by celebrities (rumoured to be The Princess of Wales' SPF choice) and is designed for those seeking a golden tan while keeping safe from harmful rays. While this product doesn't share its UV rating on the packaging, it promises to target 100% of the sun spectrum, and has the added benefit of being vegan and ocean-friendly.

GoodtoKnow verdict: Our Beauty Editor, Stephanie says, "This Lancaster Beauty sun cream feels so good on the skin - it has a beautiful consistency, and although it takes a minute to sink in, once it does it's not greasy or sticky at all. I also love the subtle smell and many customer reviews have praised this too. It doesn't leave a white cast, which is unusual for a mineral sun cream - although I noticed one reviewer mentioned that it had left a stain on their clothes."

Water resistant for 80 minutes with a dry touch consistency and easy application, there's not much more you could want in a sun cream that this Sun Bum product doesn't already have. It's also antioxidant enriched to neutralise free radicals - which are one of the main causes of premature skin ageing - and dermotologically tested, but what we love most about this sun cream is its scent.

GoodtoKnow verdict: Our Beauty Editor, Stephanie says, "I love a sun cream in spray form, especially one that absorbs quickly and doesn’t leave a white cast or sticky residue. But what I love most about this Sum Bum spray is the smell - it smells delicious, like coconut with a hint of vanilla. I like to apply it super liberally and then rub it in, and it’s really easy to reapply. Plus, I’ve got fair skin and tend to burn quite easily, and have never burned while using this. I’ve also got the lip balm too."

You've probably heard the phrase "there's no such thing as a healthy tan" before - and while it's true that the best thing for your skin is to stay out of the sun altogether when the UV is high, we know that most of us look forward to getting a natural bronze glow when the sun comes out. If that sounds like you then Nivea Protect and Bronze is the way to go, as this product has a 4-star UV rating and also contains natural pro-melanin extract to stimulate the skin's natural tanning process.

GoodtoKnow verdict: Our Beauty Editor, Stephanie says, "This product ticks all the boxes for me - it has a spray nozzle for easy application, and the formula sinks in quickly and doesn't leave my skin feeling greasy at all. The 200ml bottle goes a long way too, and it's great to have an option that appeals to people who want to tan as safely as possible."

If you’re bitten alive during the warmer weather, this organic sunscreen will help keep bites at bay. On top of mineral sun protection - great for sensitive skin types - the deet-free formula includes a natural repellent - Citrepel®75 - to ward off mozzies, midges and other biting insects for up to four hours. 

GoodtoKnow verdict: Our Beauty Editor, Stephanie says, "I usually always get bitten on holiday so I've been using this to see if it prevents me from becoming a tasty treat for mosquitoes. So far, so good. It's a shame it's not available in a higher factor, but it's lovely and light, and doesn't smell like a lot of deet-based repellents. In fact, it's the peppermint that really comes through."

What to consider when looking for the best sun creams

There are a number of criteria to consider when choosing the best sun cream for your skin, and these include sun protection factor (SPF), UV protection, water resistance and sun cream type - as well as ease of application and how it feels on your skin.

• SPF: The Sun Protection Factor refers to the level of UVB protection. SPF indicates how long it may take you to get burned after applying sun cream, and is measured in numbers. The higher the SPF number, the more time you may be able to spend in the sun without getting burned. An SPF30 shields against 97% of UVB rays, while SPF50 filters out 98%.
• UVA protection: Sun creams receive a UV star rating out of 5, which measures how well a sunscreen protects against the sun’s UVA rays. Some bottles don’t use the star rating system and instead use the letters ‘PA’ followed by plus signs, a rating system developed in Japan. Broad-spectrum sun creams protect against both UVA and UVB rays. When the UVA logo is circled, it means that the product contains at least the minimum UVA protection recommended by the European Commission. UVA are the long-wave rays that cause your skin to age and wrinkle, and can lead to skin cancer.
• Water resistance: For a sun cream to be water resistant, it must have undergone testing to show that it stays effective for at least 40 minutes in the water. After this time, you will need to reapply.
• Suncream type: Mineral sun creams act as a physical barrier to block rays from penetrating the skin, while chemical sun creams absorb UV rays and turn them into heat. Mineral sun creams tend to contain ingredients suitable for sensitive skin, but can leave a white cast on the skin. Chemical sun creams don't leave a white cast and have a lighter consistency.

Dermatologist and cosmetologist Dr Eva Melegh told us: "If you are prone to sensitive skin or you are applying suncream to children’s skin then you it’s best to opt for mineral sun creams as opposed to chemical filter ones, as they have less chance of causing a skin reaction to sensitive skin. If you have sensitive skin a very helpful product is Kalme Undercoat which is designed to wear under sun creams to reduce the risk of skin reactions."

She adds: "No matter what sun cream you choose, always check for certified UV ratings. Sun protection (UV factors) are regulated and certified in most countries so always check that your suncream is certified."

Dr Paul Banwell, who runs The Banwell Clinic and is the previous head and founder of The Melanoma and Skin Cancer Unit (MASCU) in East Grinstead, agrees. He told us: "I cannot emphasise enough the importance of selecting a broad spectrum sunscreen, which will protect against UVB and UVA rays. UVB rays cause redness and sunburn as well as skin cancer, while UVA rays can also cause cancer as well as ageing of the skin. Newer sunscreens have infrared (IR) protection too and should be considered."

Sun creams to avoid: The warning signs to look out for

It's always best to choose sun creams that have an SPF of 30 or above, and a UV star rating of at least four stars, as these will protect you best. In addition, some sun creams contain chemicals that some people may find irritating or cause a reaction on their skin. 

Dr Paul Banwell told us, "Some sunscreens use chemicals, such as oxybenzone, a known- allergen, and avobenzone to absorb UV rays, which can be detected in the body at harmful levels. Other ingredients that may cause reactions include benzophenones, cinnamates and dibenzoylmethane.

He adds, "Oxybenzone is another ingredient to avoid as it is easily absorbed by the skin and enters the bloodstream, and it can disrupt your hormones as well as causing terrible harm to the environment. I would avoid Octinoxate, which is harmful to coral reefs and can cause skin allergies as well as Avobenzone, which can cause high levels of irritation. You also need to avoid Retinyl Palmitate, which does not mix well with the sun. When mixed with the sun, it can be potentially cancerous."

It's also worth remembering that suncream does go out of date too, so make sure you're checking the expiration date and stocking up when you need to.

What factor sun cream should I use?

The NHS recommends using a minimum SPF of 30 to protect against UVB. However, Dr Paul told us that he recommends using SPF 50, as well as staying in the shade, wearing protective clothing and staying out of midday sun.

Dr Eva Melegh adds, "SPF30 is fine for general sun exposure, but apply a mineral SPF50 (stick blocks are great) on specific parts of the face or body if these areas are being particularly exposed to the sun. If your face or certain areas of skin are going to be super exposed to the sun for long periods then you should not only rely on suncream but wear a brimmed hat and sunglasses and cover the upper body with a rash vest or long-sleeved light cotton top. Sun cream alone cannot completely protect the skin from direct UV rays over a longer period of time." 

"For children it’s crucial that a formula is both sensitive and has a very high UVB and UVA protection," adds Abi Cleeve. "Those with sensitive skin (and children), should opt for sunscreens that absorb easily and are fragrance free. Look out for non-comedogenic formulations to ensure your pores aren’t blocked, which help with breakouts or sun allergies like prickly heat."

How often should I reapply sun cream?

The NHS recommends reapplying sun cream every two hours, as the sun can dry it off your skin. They add that when applying sun cream for the first time that day you should do this twice: 30 minutes before going out and again just before leaving.

As skin care expert Abi Cleeve stresses, "Where you apply sun cream matters. Always apply sun protection to cool, clean, dry skin in the shade (ideally indoors) 15-30 minutes before you or your children go into the sun. It’s important that this step is followed, regardless of which sun cream brand you choose, as if applied in direct sunlight, up to 60% can evaporate from the skin’s surface before it has a chance to bond and therefore becomes less effective."

How much you apply matters too. "Most people apply sunscreen too thinly and that means protection is reduced," says Dr Paul. "An adult should be applying around six to eight teaspoons to cover their body. To help visualise this, some people use the two finger method. This works by squirting two fingers with sunscreen and applying two fingers to eleven different sections of the body, which include your head, face and neck, then left arm, right arm, upper back, lower back, chest, stomach, left upper leg, right upper leg, left lower leg and foot, right lower leg and foot. If you are using a spray, you want to apply until an even sheen appears all over the skin."

He added: "A higher SPF does not mean you need to re-apply it less often. Sunscreens with high SPF ratings block slightly more UVB rays, but none offers 100 per cent protection."

Looking for more of the best summer buys this year? Check out our picks of the best outdoor toys and the best paddling pools.

We spoke to the following skincare experts:

A marriage and family therapist has highlighted the 5 ‘beige flags’ people should never ignore in a relationship - and their danger lies in their subtlety that makes them less obvious to spot than traditional red flags.

It's normal - more than normal - for healthy relationships to hit bumps in the road. Whether you feel disconnected from your partner after having a baby or your relationship is simply stuck in a rut, we've all felt that things could be a little better when it comes to our love lives.

But one marriage and family therapist has now warned that subtle signals or behaviours that are often easy to brush under the rug may hint at potential challenges to come or even suggest eventual abuse from a partner.

Dr Cheralyn Leeby calls these signals 'beige flags.' Writing in Psychology Today, she explains that these are more subtle than the obvious red flags we know to look out for when dating. So what are these small behaviours that can foreshadow more serious issues that can arise in relationships?

1. Explosiveness and Aggression. Even when aggression is not directed at a partner, someone who handles stress by using aggression will often, eventually, turn their explosiveness on a partner.

According to Dr Leeby, "Explosive and aggressive coping styles can be significant predictors of future physical abuse in relationships. [One] study found that aggressive behaviour toward objects is strongly correlated with physical abuse in intimate relationships. More recent research highlights that maladaptive coping mechanisms, including aggressive actions, often escalate into more severe forms of violence and possible abuse."

2. Jealousy and Possessiveness. "Although these behaviours may not be overtly controlling at first, they can be early indicators of deeper trust and control issues," the expert says. She explains that this 'jealousy-related' control, also known as coercive control, can lead to constant monitoring and unfounded accusations, create an environment of fear and dependence, and potentially lead to more severe forms of abuse.

3. Lack of Long-Term Friendships and Social Isolation. According to Dr Leeby, "Individuals who struggle to sustain friendships often have underlying issues that affect their ability to engage in healthy, long-term relationships.

"The absence of long-term friendships can also be a sign of a partner's attempts to isolate their significant other from social support networks."

4. Patterns of Gaslighting. Gaslighting is where someone, usually a romantic partner, manipulates someone else into doubting their own perceptions, memories, or reality. While you may be able to spot the signs of gaslighting early on, as you continue to question your own reality thanks to another's manupulation, it can be harder and harder to point out.

Dr Leeby explains, "Gaslighting is a powerful form of emotional abuse that can have long-term psychological consequences. Gaslighting can leave deep emotional scars, making it one of the most insidious forms of psychological abuse because it erodes the victim's ability to trust their own mind."

5. Warnings from Friends and Family. "Outside perspectives are crucial, as research shows that people close to the couple may notice red flags that the individuals in the relationship might overlook, especially during the early stages when idealisation and infatuation are more prevalent," the expert says. "These external observations can provide a more objective assessment of the relationship, potentially alerting individuals to dangers they might not see themselves due to emotional involvement or denial. It’s important to take these warnings seriously to prevent possible harm."

If you're worried that you or someone you know is in an unhealthy or potentially dangerous relationship, there is help and expert insight on hand to offer support. From research showing that adults who are not taught to manage their emotions are more likely to experience 'verbal abuse' to expert insight on the 10 signs you are ini a codependent relationship, why that's not a great thing and what to do about it. Plus, boundaries in relationships; having them is more important than our parents ever realised, here’s how we can set them and keep them.

When you’re having to grapple with symptoms like feelings of nausea and difficulty sleeping, it can feel like there’s already enough to deal with when you’re pregnant. Throw bad breath into the mix and it can seem especially unfair.

“It is quite common during pregnancy,” says Dr James Goolnik. “It's often related to hormonal fluctuations, especially in the last two trimesters.” Just like tooth sensitivity, you may experience unexpected changes in your mouth as your body works hard growing a baby.

“However, it's important to remember that while bad breath is often linked to pregnancy, it could also be a sign of a dental issue,” adds Dr Goolnik, of why expectant mothers should have regular dental check-ups to rule out other causes - and is the reason the NHS offers free check-ups and treatment during pregnancy and for 12 months after giving birth.

If you are pregnant, you should follow the usual NHS advice on dental care, and you should always seek personalised advice from a healthcare professional. To support your further, we’ve called on leading dentists to share their expert insight into the triggers for bad breath and how best to deal with it.

What causes bad breath during pregnancy?

Hormonal changes

“Plaque is the sticky film that covers teeth,” explains Dr Sam Jethwa, of the colourless substance - made from saliva and leftover food particles - that contains bacteria. “Its formation is perfectly normal, but it does need to be removed otherwise it can lead to issues such as bad breath - as well as gum disease and cavities.”

Dr Jethwa adds: “Pregnant women are more prone to an exaggerated response to plaque build up, which may be due to hormonal changes.” Indeed, rising levels of oestrogen and progesterone can make gums more susceptible to inflammation and infection from bacterial plaque, risking gum disease - or pregnancy gingivitis - which can trigger bad breath.

Food cravings

“Bad breath can occur as a result of food consumed - for example, garlic or onion - and if the food debris is not properly washed away, then bacteria will form,” explains Dr Jethwa. “However, bad breath following eating should only be temporary until you have brushed and flossed your teeth - or even swilled the mouth with water.” But if you find it is continuing despite all these steps, then it is more likely to be due to hormonal changes or possibly even stomach issues.

However, certain pregnancy cravings specifically can cause bad breath to be more prevalent. “Pregnancy often involves more frequent snacking - food on teeth, especially sticky carbs, can cause bacteria and bad breath,” notes Dr Goolnik. “Changes in appetite can alter mouth bacteria, which may cause bad breath.

“It can also be triggered by less meticulous oral hygiene - often if you are feeling tired or sick the last thing you want to do is brush or floss your teeth - and acid reflux or pregnancy heartburn are common pregnancy symptom that may also be to blame.”

Increased blood flow to gums

“The gums may be more sensitive to bacteria during pregnancy, since higher levels of progesterone can increase blood flow to the mouth and gums,” says Dr Jethwa. “This can cause a build-up of plaque and bacteria on the gums.”

In turn, this can risk pregnancy gingivitis - or gum disease. “Bacteria around your teeth and gums trigger a localised inflammation,” explains Dr Goolnik. “This causes increased blood flow, which leads to bad breath.”

Morning sickness

“Vomiting, of course, leave breath smelling bad,” notes Dr Jethwa, who adds that if you have been sick, to not brush straight after as the acids can weaken the enamel. In part, a bad odour may be due to the acidic contents of the stomach passing through the mouth.

“But bad breath is also due to the dehydration that follows being sick,” explains Dr Jethwa. “When your body is dehydrated, it doesn’t produce enough saliva - which is essential for cleaning away the debris in your mouth, reducing the chance of bacteria growing and causing bad breath.

“Saliva is also important for neutralising acids and stopping plaque forming on the teeth, and so the lack of it can affect the acidity levels in the mouth - again contributing to bad odours.” Which is why it’s important to stay adequately hydrated.

10 dentist-approved tips to deal with bad breath in pregnancy

• 1. “My number one advice is no matter how bad you feel, clean your teeth twice a day - even if only for 30 seconds,” says Dr Goolnik. However, the recommended amount of brushing time to aim for is two minutes.
• 2. “In order to maintain healthy teeth and gums, it’s vital to brush with a fluoride toothpaste,” recommends Dr Jethwa.
• 3. “Your toothbrush should clean one tooth at a time,” advises Dr Jethwa. “Focus on each one tooth for around three to five seconds - gently directing your brush along the gum line, tongue and roof of the mouth.”
• 4. “Once you have brushed the outside surface of the tooth, repeat from the inside of the mouth,” advises Dr Jethwa. “So many people do not realise how important this is.”
• 5. “Try and rinse your mouth with water after each snack,” advises Dr Goolnik. “I do not advise mouthwash, as it can kill both the bad and good bacteria.”
• 6. “Use interdental aid at least once a day,” suggests Dr Goolnik. “This can be floss, sticks or a waterpik - regularly disturbing the bacteria will help prevent bad breath.”
• 7. “If you are struggling with sensitive gums, try opting for a soft-bristled toothbrush,” advises Dr Jethwa.
• 8. “Sugar-free chewing gum is great after a meal if you are not able to brush,” recommends Dr Goolnik.
• 9. “I get my pregnant patients to use a tongue scraper once a day, usually at night, to reduce bad breath,” shares Dr Goolnik.
• 10. “See a dentist and hygienist at least once during your pregnancy,” insists Dr Goolnik. Ideally, you would make an appointment once every six months during this time.

When to visit your dentist

Bad breath may be a sign of a more serious underlying issue. “If it lasts all day, not from recent meals - like garlic or curries - you should see your dentist,” says Dr Goolnik. “Additionally, if you have a persistent bad taste or pain in your mouth, it may be an underlying infection or cavity.” He adds that it’s best to get it treated before you give birth.

“You should also seek advice from a dentist if bad breath is a recurring issue and affecting your daily life,” notes Dr Jethwa. “Also, you should seek help if you are finding you have other symptoms alongside bad breath - such as loose teeth, persistently bleeding gums and swollen gums.”

Symptoms of gum disease

“Gingivitis is the term used for gum disease when it is in its early stages, and is very common to see in pregnant women,” says Dr Jethwa. “If not treated, it can eventually lead to periodontitis, which can cause teeth to become loose and fall out.” Signs you might be suffering, and for which you should seek professional advice, include:

• Bad breath, due to the build-up of plaque and bacteria on the gums
• Bleeding gums, more likely to bleed when brushing or flossing
• Swollen gums that may also be sore
• Pain on chewing
• Loose teeth

“Early intervention is key to stopping gum disease and its complications,” insists Dr Goolnik. “They can include tooth loss, because as the disease progresses, it deteriorates the bone supporting your teeth. Additionally, it may raise the risk of heart disease, stroke and dementia.

“Severe gum disease in pregnant women is also linked to premature birth and low birth weight, while there is a direct link between gum disease and diabetes complications - since it can make it more difficult to control blood sugar levels.”

Frequently asked questions

We spoke to the following experts

If you’re worried about what your postpartum belly might look and feel like, you’re not alone. “It’s something I get asked by new mums all the time,” says Dr Aarthi Sinha, a GP at Church Crescent Medical, who performs six-week postpartum checks for mums and babies. “They want to know what to expect and a timeline.”

Of course, much like pregnancy, every woman’s postpartum journey is unique and will depend on their specific circumstances. Factors including your pregnancy weight gain, whether you have a vaginal birth or caesarean section and lifestyle factors, such how active you were before and during pregnancy, will all play a role in your tummy’s recovery.

However, there are common experiences, too. “I think one of the things that surprises women most often is that you still look pregnant when you’ve just had a baby, except it's all a lot softer and more jelly-like,” says Pip Davies, a practising midwifery sister known as Midwife Pip. “Sometimes that can make changes such as loose skin and stretch marks look more pronounced, because it's all a bit softer when you haven’t got a baby inside – and that's really normal.”

Something else that’s unfortunately normal is the pressure many women feel for their bodies to “bounce back” after giving birth – something Dr Sinha often hears at postnatal check-ups. But her advice for new mums worrying about their postpartum belly recovery is simple: “Don’t put too much pressure on yourself and allow up to a year.”

She gently adds that it can be helpful to adjust expectations, reminding that it’s normal for your stomach to look and feel different postpartum. “Your belly may not go back to exactly what the baseline was pre-pregnancy – but that's okay,” she says.

So what will your belly look and feel like after giving birth? To help you prepare for or navigate the postpartum period, below we’ve outlined what you can typically expect. We’ve also included first-hand accounts from mums, detailing their (sometimes conflicted) feelings about their postpartum belly.

What to expect from your postpartum belly

Changes in appearance

When consulting with new mums at the six-week postpartum check-up, Dr Sinha reports she typically expects to see the following:

• Soft, loose skin: Following childbirth, women are typically left with weak, stretched skin and abdominal wall muscles, resulting in excess skin.
• Linea Nigra: During pregnancy, some women develop a dark line running from the belly button to the pubic area that can persist into the postpartum period. This should gradually fade.
• Stretch marks: These are common, and can be particularly prominent in black and brown skin tones. They should fade with time.
• C-section scar: Women who give birth via caesarean will have a scar around 10–20 cm long, just below the bikini line. It may look quite red or purple, potentially with some bruising. This should also fade over time, although may appear hyperpigmented or raised in darker skins.

Size and shape

Many women expect their belly will return to its pre-pregnancy size once their baby has been delivered, but in reality this does not happen straight away. “A lot of women I see at the postnatal check expect that once the baby's out, the belly and uterus will instantly return to its pre pregnancy size – but this takes time,” says Dr Sinha.

An important factor is the distinction between what we typically think of when we talk about ‘the belly’ – that is, the muscles and fat of the abdominal wall – and the uterus. “Postpartum, it’s generally the uterus that determines the size of the belly – and this doesn’t contract back straight away” shares Dr Sinha. “It usually takes around three months for this to shrink back down to roughly pre-pregnancy size.”

Additional factors that play a role in your tummy’s post-pregnancy size include the excess fluids and natural weight gain associated with pregnancy, which can also take time to return to a pre-pregnancy state.

Muscle separation (diastasis recti)

Diastasis recti is the medical term for the natural separation of the rectus abdominal muscles (sometimes referred to as the ‘six-pack muscles’) during pregnancy. This causes the midline tissue that connects these muscles (the linea alba) to stretch and, in some cases, tear.

It typically presents as a bulge or ridge down the middle of the stomach. It’s something that all women will experience to some degree by their third trimester, says Midwife Pip, and this persists post-birth.

Once again, everyone’s recovery will be different. “For some women, this will heal or be much improved by about six to eight weeks postpartum,” shares Pip. “However, some may need to do specific exercises with a pelvic health practitioner to support the rehabilitation of the diastasis.”

If diastasis recti is a problem for you post-birth, speak to your GP who can refer you for physiotherapy.

6 ways to help your postpartum belly recovery

1. Eat a balanced diet

Your body needs the right fuel in order to heal postpartum, so now is not the time for restrictive dieting. “It’s really important not to scrimp on calories while your body is undergoing so much recovery,” shares Midwife Pip.

Instead, aim for a healthy balance of protein, high-fibre carbohydrates and dairy or dairy alternatives, with at least five portions of fruit and vegetables a day. This is especially important if you are breastfeeding, which can burn up to an additional 500-700 calories per day.

Of course, this can be a case of ‘easier said than done’ when you have a newborn baby to care for – something Pip fully appreciates. “I always say to just try and focus on eating 80% ‘good stuff’ and then 20% of whatever you need to survive.”

For more guidance, read our advice on what to eat postpartum, foods to eat while breastfeeding, as well as foods that give you energy

2. Stay hydrated

“Good hydration is also really important for healing,” says Pip, so make sure you are drinking plenty of fluids. The Eatwell Guide recommends everyone aim for six to eight glasses a day, although you may need to drink more if you are breastfeeding.

Water is an obvious choice, but low-fat milks and sugar-free drinks, including tea and coffee, are also good options.

3. Gentle exercise

If you had an uncomplicated birth, then it’s fine to start exercising as soon as you feel up to it – as per NHS advice. However, you should wait until your six-week postpartum check-up before starting or returning to any rigorous or high-impact exercise, particularly if you gave birth by C-section.

Dr Sinha advises a gradual approach when returning to exercise, sharing: “The main thing is to take it slowly and not to push yourself.” She advises starting with light, low-impact exercises that don’t involve weights, even if you did weight training before giving birth.

Midwife Pip agrees. “As a rough guide, I always advise rehabilitation followed by strengthening work and then, around 16 weeks, a guided return to impact exercises.”

Walking can be a great low-impact place to start. “Perhaps the best exercise is just pushing the baby in the pram for half an hour, three times a week,”says Dr Sinha. “From there, you can start stepping things up and use a light weight here and there, or a resistance band when you feel ready.” But, as with all exercise, she emphasises the need to listen to your body. “If it's too much, you feel tired or you’re in pain, then definitely stop.”

4. Care for C-section scars properly

If you gave birth by caesarean section, you’ll need to follow specific guidelines to aid your tummy’s recovery. You’ll need to avoid driving, exercise, heavy lifting and having sex for around six weeks to avoid placing increased pressure on your stomach and scar.

Dr Aarthi notes that you may need additional support during this time, such as help around the house and with caring for your baby. It’s also important to minimise the risk of infection, highlights Midwife Pip. You can do this by:

• Practising good hand hygiene
• Bathing or showering daily
• Keeping the area clean and dry
• Exposing the area to air as much as possible

5. Avoid belly wraps, supports and binders

So-called ‘belly wraps’ – also called postpartum belly supports or binders – are increasingly marketed to new mums. Whilst these may seem appealing to new mums looking to speed-up their postpartum recovery, Dr Aarthi advises against using them generically, and only on the advice of a postnatal physiotherapist.

“It’s important to understand why you’re using it and how. It’s like using a knee support when you don’t necessarily need one – there are implications to using them". She adds: “There might be a role for them if someone has extensive diastasis, but a specialist physiotherapist would need to make that call.”

6. Go easy on yourself

It’s natural to have mixed feelings about your postpartum tummy, given all of the changes outlined above. However, it can be helpful to adopt a mindset that acknowledges and celebrates the incredible journey your body has been on.

Pip shares: “It’s easy to assume that our bodies are going to ‘bounce back’ after we give birth, but often we need to reflect on the huge changes that they've undergone – we literally relocate organs and grow a whole other human life! So leaving marks of that journey behind is to be expected, and something to be proud of.”

What mums told us about the their postpartum bellies

As with most things related to pregnancy and birth, everyone’s postpartum experience will be unique to them – and that is true of your tummy’s recovery process, too.

Below, three mum’s talk candidly about how they felt about their bellies after giving birth, and share details of how they approached recovery.

“It’s been a long, slow journey – but that suited me”

Naomi Ancelotti Lesforis, mum to Arabella, valued taking her postpartum recovery slowly but surely.

“My postpartum recovery has been slow. My tummy was very sore and swollen right after birth with a lot of excess skin, so I gave myself time to heal before going back to exercise.

“I had slight diastasis recti (separation of the two muscles that run down the middle of the stomach), so did specific Pilates exercises to help with this before returning to regular Pilates (both mat and reformer) and yoga classes. Walking and breastfeeding also helped me lose weight from my stomach.

“It has been a long, slow journey but this has suited me. I still have excess weight and my tummy isn’t the same as it was pre-pregnancy, but I’m trying to embrace it as much as possible.”

“I care less about how my tummy looks after my second child”

Mum-of-two Hannah Levy experienced a shift in perspective after the birth of her second child, opting to take a more holistic approach to her changed body.

“After having my first child, Roman, I would look in the mirror and feel as though my body was not my own. I was acutely aware of my stomach being much bigger than it was before and I had lots of excess skin. I didn’t look like myself and I didn’t like it.

“Around nine months postpartum I started exercising lots and being cautious with food, and by the 18-month mark I felt relatively back to normal.

“But with my second child, Penelope, I put on more weight during pregnancy and my stomach was bigger afterward – it still is. However, this time I’m not so fixated on losing weight. Instead, I’m focused on slowly and steadily rebuilding my core with specific postpartum exercises.

“I’ve realised that it’s not all about what you look like, and this has meant I’ve been able to embrace my postpartum tummy. You can maybe dress differently, for example, and feel good that way.”

“I have a love-hate relationship with my postpartum tummy”

Two C-sections left Christofere with mixed feelings about her body.

“My recovery has been much harder than I thought it would be. My son was delivered by caesarean (my second C-section) and I was left with hard, painful cysts around my scar. This meant I was unable to exercise this area for a long time, and I still have a lot of extra skin around my tummy.

“My son is approaching three years old and I’m only just ready to start exercising, now that the muscles are stronger and most of my cysts have softened. I’ve signed up to a yoga studio, but I recognise that my tummy has changed for the long run and it will take time to fully recover.

“How do I feel about my postpartum belly now? It’s very much a love-hate relationship. I’ve struggled with having no control over how it looks. I don’t recognise my body and I’ve had to buy new clothes because my old clothes weren’t flattering around that area anymore.

“But I’m also extremely grateful because it carried my son when I thought I wouldn’t be able to have children. When I look at my scar I think about my son who made it through and it comforts me and makes me proud.”

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Experts in this article:

Natural changes to your body during pregnancy can cause some unexpected side effects - and teeth sensitivity is one of them. Mouth discomfort can be understandably frustrating when you’re trying to care for yourself the best you can as you grow your baby.

“Pregnancy can lead to intense hormonal changes within a woman’s body,” says oral surgeon Dr Ashana Gupta. This can lead to common issues like tooth sensitivity - and fortunately, as we will explain, there are many ways to treat and prevent it.

“Dental health is always important, but even more so during pregnancy,” notes Dr Gupta. Indeed, not only may tooth issues can inadvertently impact both mother and baby - which is why the NHS offers free check-ups and treatment during pregnancy and for 12 months after you give birth.

With the help of leading dental experts, we will explain the key triggers for tooth sensitivity during this time, how to ease discomfort and the best way to ward it off in the first place. It’s important to also check out the latest NHS advice, and to always seek personalised advice from a healthcare professional.

What causes tooth sensitivity during pregnancy? 

Hormonal changes

“Fluctuating hormones don’t cause tooth sensitivity per se, but they do increase the susceptibility of your gums to becoming more inflamed,’ explains dentist Dr Safa Al Naher, of the higher levels of oestrogen and progesterone.

The latter hormone gradually rises as the mother progresses through the trimesters. “It is responsible for helping the fertilised egg develop into a baby, and it also helps loosen the mother’s joints and prepare for labour,” explains Dr Gupta. Which can trigger increased blood flow to the woman’s gums.

“This can cause spontaneous bleeding or on brushing, and make them appear redder and more swollen - leading to sensitivity,” continues Dr Gupta. “Small amounts of plaque can also cause the gums to swell and bleed which can be extremely uncomfortable, often deterring pregnant women from brushing sufficiently.” Which can risk bone, and eventually even loss of affected teeth.

Morning sickness

Vomiting during pregnancy - which affects nine in ten women, according to the Royal College of Obstetricians and Gynaecologists - can lead to enamel erosion, which can lead to teeth sensitivity.

“During morning sickness, there is an increased presence of acidic stomach contents in the mouth and on the teeth,” explains Dr Gupta. “These acids can melt away the tooth surface making them microscopically thinner with every episode of sickness.”

Dr Gupta continues: “In one-off episodes, the saliva can help to remineralise the teeth, however with repeated sickness it may not be able to repair the teeth enamel adequately. Beneath the tooth enamel is dentine, which surrounds the heart or tooth pulp and is more heavily penetrated by nerves - when dentine becomes exposed, the teeth can feel sensitive even to room temperature water.”

Food cravings

“I often hear this anecdotally from my patients that ‘pregnancy ruined my teeth’,” shares Dr Al Naher. “Having been pregnant three times myself, I believe it is constant snacking to combat nausea that is to blame.” Leading to teeth sensitivity, depending on the foods and drinks you’re consuming.

“It is common for women to have pregnancy cravings for acidic juices and carbonated drinks, which are highly erosive,” warns dentist Dr Sara Amini. “Some women desire more sugary foods, which can cause dental caries and tooth sensitivity.” What’s more, the combination of a sugary and acidic environment in your mouth can promote plaque formation, which can risk tooth decay.

Gum disease (Pregnancy Gingivitis)

Research shows that more than half of pregnant women experience gum disease - or pregnancy gingivitis - which can evolve into periodontal disease. It can eventually lead to teeth sensitivity.

“Progesterone and oestrogen increase blood flow to the gum tissues, making them more sensitive, swollen and prone to inflammation,” explains Dr Amini. “This means that even normal amounts of plaque - a sticky film of bacteria on the teeth - can irritate the gums more than usual.”

There are other reasons behind an increased risk of gum disease at this time. “The immune system changes during pregnancy to protect the baby, which contributes to an increased response to plaque,” notes Dr Amini. “Some pregnant women have a strong gag reflex which makes brushing properly more difficult.”

Bleeding gums during brushing is one of the first warning signs. “A healthy gum is pink and firm with small stipples - like orange peel - while an inflamed gum is red and swollen with a shiny surface,” adds Dr Amini, of changes in appearance to look out for..

4 ways to prevent tooth sensitivity in pregnancy

1. Look after your oral health

Fortunately, there are many ways to look after your dental health. “In order to avoid problems, I advise pregnant women to brush twice daily using a fluoride-containing toothpaste,” says Dr Gupta.

“An alcohol-free mouthwash containing fluoride can be used along with floss to clean things in between the teeth.” While an electric toothbrush is preferable, a soft-bristled toothbrush can be used if your teeth are feeling particularly sensitive.

2. Watch your diet

Pregnant women should try to limit sugary and acidic food and drink, advises Dr Amini, noting: “Drinking plain water can neutralise acid in the mouth”. So, steer clear of sparkling water and fizzy drinks.

However, it’s also important to make sure you add helpful foods into your diet - particularly calcium and vitamin D, which as a duo are vital for healthy teeth and gums. “These can include the likes of dairy - including milk, cheese and yogurt - as well as leafy green vegetables,” recommends Dr Krystyna Wilczynski. “Fibre-rich foods - including brown rice and lentils - are also important to consume.” They can help remove plaque build up.

It may also be worth taking a multivitamin, suggests Dr Wilczynski, pointing out that you should seek advice first from a healthcare professional. Because absorbing all the key nutrients you need isn’t important for your own health, but your baby’s development too.

3. Regular dental check-ups

It is crucial to visit your dentist regularly during pregnancy. “At least every six months is advisable,” says Dr Wilczynski. Usually, you should go once every 12 to 24 months according to the NHS.

“Booking regular check-ups can ensure teeth and gums remain in good condition,” explains Dr Wilczynski. Dentists may offer professional cleaning, which can help reduce tooth sensitivity by addressing issues such as exposed dentine or receding gums.

4. Managing morning sickness

There are ways to try and limit the effect of frequently vomiting on dental health.

“Pregnant women should consider rinsing their mouth out after morning sickness with water or a mouthwash,” says Dr Gupta. “However, wait to brush teeth until between twenty to thirty minutes after each episode - which will reduce the acidic damage to the tooth enamel.”

Other than that, continue your bathroom routine as normal. “Maintain a good dental hygiene regime and be sure to visit your dentist regularly,” says Dr Wilczynski.

Treating tooth sensitivity during pregnancy

Desensitising toothpaste

“Use a fluoride toothpaste, morning and night, to help to reduce teeth sensitivity,” says Dr Al Naher. “This is the only substance that can help to reverse sensitivity, tooth decay and can strengthen your teeth again.” She recommends the Sensodyne range, and she is also a fan of Regenerate and also Biomin.

“You can get a fluoride mouthwash prescribed by your dentist - just remember not to ingest any of it, and to rinse and spit out,” says Dr Al Naher. “This can help to remineralise your teeth faster and it acts like a shield.”

It is also worth asking your dentist about a professional fluoride treatment. “During the second and third trimester, this may be offered in medically recommended doses,” says Dr Wilczynski. “But it will be on a case-by-case basis and will be determined during a check-up.” It is generally reserved for patients who have a high risk of developing tooth decay, due to medical problems or diet.

Dental procedures during pregnancy

“Routine dental treatment should be avoided until pregnancy has finished,” says Dr Gupta. “There is a risk that some local anaesthetic and medications used during the procedure can cross the placenta and affect the developing baby.” She adds: “Emergency extractions and fillings can be carried out in cases of pain and swelling, but should be avoided during the first and third trimester if possible.”

However, there are some things that should be postponed until after delivery. “Cosmetic dentistry, such as whitening, cannot be done during pregnancy,” notes Dr Wilczynski. What’s more, x-rays could be harmful for the baby.” This is why it is important to inform your dentist that you are pregnant, states the NHS.

“It’s really worth trying to sort out any teeth problems before pregnancy to prevent anything getting out of hand,” adds Dr Al Naher. What’s more, some procedures - like professional cleaning - are actually recommended during pregnancy.

Frequently asked questions

We spoke to the following experts

There's been a rise in the practice of 'gray divorcing,' and we take a look at exactly what this is, and why couples are making the decision to do it.

There's many reasons people stay in unhappy marriages. Staying together for the kids can be true even for those whose children are at university, and sometimes the idea of taking the plunge and getting divorced can only happen once the nest is completely empty. 

Talking to kids and grandkids about divorce can also be awkward, and along with the fear of being alone and the hassle of splitting up, means going through with separation is often put on the backburner. However, it seems some are having an epiphany and getting divorced in these later stages of life, in a phenomenon being deemed 'gray divorcing.'

What is gray divorcing?

According to Psychology Today, a 'gray divorce' is the rise in the phenomenon of older adults calling time on their marriage. Although this usually refers to those over the age of 50, research shows there's a current spike in divorce for those aged over 65. sometimes these are the couples who've stayed together for many years when they shouldn't have, thinking they'll weather the storm until the end - until they realise to be truly happy they need to take the plunge and separate.  

On other occasions, these are couples who have been happily married, but have a sudden epiphany later in life that they've grown apart or want different things. Ending their relationship can be a surprise to those around them, who might deem them to be a solid couple.  

Essentially, people are finding this phenomenon shocking, but people can learn what does or doesn't make them happy at any stage in their lives. It shouldn't be shameful that they act on this later in life - it should be celebrated because it's very brave to start again when you're heading towards, or starting retirement. Everyone should feel free to pursue the happiness they deserve.

Why are couples gray divorcing?

The same research outlining what gray divorce is, also suggests the two key reasons for late life divorce include: Staying together while growing apart, and simply realising there's no other way forward than to end the marriage.

That's a very simplified version of the reasons - to expand on this, most people describing divorcing due to growing apart suggest they'd experienced infidelity, abuse and/or incompatibility at some point during their marriage. This process provided motivations for divorce, but the couples stayed together because they had young families, or reasons relating to societal norms and comfort. 

Realising the marriage has to end often stems from moments of clarity and decisiveness about getting divorced. Older couples suggest this happens when they realise they're finally in a financially better position to be alone and sociocultural norms meaning divorce is no longer frowned on in the way they would've been brought up to think it is. 

These couples gain the emotional maturity to understand they're no longer in love and want to enjoy the remainder of their lives either alone of finding happiness with somebody else while they still can.

Ginny got divorced at 70. She says "I married in my early 20s, had three children and when the children were small we were so happy. Then, my husband began being unfaithful. He wasn't quite as happy being in a marriage and having a family as I was and he looked elsewhere for some sort of fulfilment. I overlooked it because I didn't want to upset the children and knew we wouldn't have the lifestyle we enjoyed without him.

We plodded along once the children went to university, and even when they started having families of their own. But while this happened, the resentment that had built in me for so many years peaked, and I felt nothing but rage and almost disdain for my husband. I just struggled to even be pleasant to him, but still stayed because divorce seemed so huge and also a big hassle. Until I just snapped one day. I was so unhappy and on my 70th birthday knew I wanted more from my final years. The divorce process was quicker and easier than I was expecting, and I've never been happier."

For more on relationships, if you keep arguing with your partner, a therapist reveals one phrase that could save your partnership. Other ways people try to save their marriage include explaining the mental load to their partner, and the interesting concept of 'sex fasting.'

If you’ve been wondering is it safe to use fake tan in pregnancy, we can understand why. As your body grows, a golden glow can help to streamline and provide a much-needed confidence boost in a time of change.

We all know that there’s no such thing as a healthy suntan so while we’re all for moments of relaxation in pregnancy, sunbathing on a lounger is not advisable. Similarly, using sunbeds in pregnancy is a big no-no - quite frankly, it’s dangerous whether you’re pregnant or not.

The easier and safer option comes from a bottle. “The reason for this," explains skincare expert Michaella Bolder, "is cream, mousse and lotion cannot penetrate through the skin and into the bloodstream. It is just a surface reaction created through our own amino acids and DHA, which results in a brown veil over the skin."

We’ve aske the experts on the safest way to use fake tan in pregnancy, the ingredients to avoid and the best formulas to achieve a golden glow while you’re expecting.

Is it safe to use fake tan in pregnancy?

If you’re expecting or trying to conceive, you’ll know that there are skincare ingredients to avoid during pregnancy like retinoids, hydroquinone and certain acids. Luckily for those seeking sunkissed skin, self-tan creams, lotions and mousses are generally considered to be safe.

According to the NHS, “The active ingredient in fake tan is dihydroxyacetone (DHA). This is a non-toxic substance that reacts with cells in the outermost layer of the skin and produces a brown pigment (colour) called melanoidin. As the DHA isn't thought to go beyond the outer layer of skin, it isn't absorbed into the body and can't harm your baby."

Some expectant mothers may still have concerns about using fake tan in pregnancy, so let's break it down. The DHA used in creams, lotions, waters, mousse and gels is made of large molecules, therefore making it difficult to penetrate the skin, and never beyond the outermost layer of the epidermis, known as the stratum corneum. Erythrulose - a sugar found in red fruits - is another active tanning ingredient, often used in conjunction with dihydroxyacetone to deliver a more natural-looking, longer-lasting tan. Similarly, there’s little evidence to suggest that erythrulose is harmful to mum or baby.

There are also stringent safety restrictions in place regarding these ingredients. The EU and UK government dictate that self-tan products must be limited to a maximum of 10 per cent DHA, but most contain far lower than the limit, around 3-5 per cent.

"While DHA is safe, some fake tans have ingredients that pregnant women might want to avoid, like parabens and phthalates," cautions Dr Raja, Aesthetic Doctor and General Practitioner at Derma Aesthetics London. "Parabens are preservatives that might disrupt hormones, and phthalates, used for fragrance, have been linked to potential developmental issues. To minimise risks, choose products labelled as paraben-free and phthalate-free."

Experts do caution against using aerosol or spray tans, as the DHA can be inhaled or ingested. If dihydroxyacetone enters the lungs it can then be absorbed into the bloodstream. To be safe, stick to a self-tan you can rub in, not a mist or spray.

Whichever type of tan you choose, patch-testing is essential. "During pregnancy, our hormones can create adverse reactions and unusual responses to food, haircare, skincare and, of course, tanning products," explains Michaella Bolder. "This can include skin rashes, allergies, hyperpigmentation, acne, eczema and so on. With a heightened hormone sensitivity, there can be responses with DHA (the key tanning ingredient) that make the skin turn green, patchy or not change colour at all. So patch testing on an area such as the chest or arms is a great way to avoid any issues."

Best fake tans products to use in pregnancy 

Mousse, lotion, gel, cream or water self-tans are considered safe by experts. If you’re struggling with dryness in pregnancy, look for moisturising creams and lotions to offset dry, tight skin. Colourless formulas are a great option if you want to avoid staining on your sheets and pyjamas - you’ll have enough washing to do once the baby arrives! Whatever your preference, there’s something for everyone on our carefully curated list of fake tans to use in pregnancy and beyond.

Spray-tanning during pregnancy 

It is recommended to avoid aerosol tans during pregnancy, and also professional spray tans since the fine mist is so easily inhaled. According to the NHS, “The effects of breathing in the spray are not known.”

Dr Sonia Khorana, Cosmetic Doctor and Dermatology Expert on behalf of Faace backs this up: "We don’t yet know the effects of inhaling DHA, so, it’s better to avoid spray tans at home or at the tanning salon."

If you are going to chance a spray tan while pregnant, there are a few things to consider. "Ensure good ventilation to minimise inhaling spray tan particles, and wearing a mask can help," advises Dr Raja. "It’s also a good idea to perform an allergy test beforehand, as pregnancy can make your skin more sensitive." If you're unsure, contact your GP or midwife.

Fake tan products to avoid in pregnancy 

Nobody - pregnant or otherwise - should use sunbeds. The NHS also recommends avoiding tanning pills, stating that “they contain ingredients that may be toxic to an unborn baby.” Tanning pills are actually banned in the UK but can be purchased online. They may contain colour additives known as carotenoids, which could harm the foetus.

Tanning injections (melanotan) are also illegal to sell in the UK, but can still be found online and in some tanning salons. Melanotan is an artificial hormone that kickstarts the body’s pigment-making cells to darken skin, but it has not been adequately tested for safety, so avoid when pregnant and after the birth.

Looking for the best fake tan that’s easy to apply when you’ve got a quick 20 minutes? We’ve got you covered with these tried and tested recommendations.

Most of us don't have time to schlep out to get a spray tan, but luckily the at-home fake tans have come a long way. Using a lotion or mousse is also a much safer tanning option when you're pregnant, when spray tans should be avoided. 

They’re quick to develop, easy to use and are packed with skincare-worthy ingredients. Many have even managed to banish that tell-tale biscuity smell too. In short, you won’t be needing to learn how to remove fake tan in a hurry. 

And, they have the added benefit of giving you a little confidence boost. "Self-tan makes you feel confident as the added warmth makes your skin look healthy and rested," James Read, tanning expert tells us. "It brings on an endless summer feeling which makes us all feel happier." 

Remember though, just because you might look bronzed that doesn’t mean you get a free pass on sun protection. You’ll still need to be topping up with the best suncream for families and best sunscreen for your face to shield your skin – especially during the summer months. 

What to consider when choosing the best fake tan

• Time: Some tans need to be left on overnight for around eight hours while express formulas only need to be on your skin for as little as one hour. The latter will be the best fake tan for you if you don’t like sleeping in it or are worried about staining your sheets.
• Gradual or not gradual: If you’re a fake tan newbie, or only want to dip your toe in, gradual tan is a great option. You won’t get a look-at-me glow overnight but can build up the colour over a few days. It’s a great slap-on-and-go solution if you’re short on time.
• Shade: Most tans come in a choice of two or three shades – normally light, medium or dark. Some brands go beyond this, and take the undertones of your skin into consideration too. St Moritz has a range of colour-correcting tans, and Bondi Sands has recently launched their Technicolor collection which caters for cool, olive, golden and deep skin tones.
• Formula: Fake tan can take many different forms. There are creams, lotions, mousses, mists, waters and drops. The type of tan you choose will depend on the kind of textures you like, convenience and the look you’re going for.
• Guide colour: The guide colour in your tan is an instant tint to help you see any areas you might have missed. This colour doesn’t stay on the skin and comes off when you shower, but is the part of the tan that tends to stain your sheets. Not all tans have a guide colour.

Best fake tan for a golden glow 

We’re big believers that if it’s not broken, don’t fix it, and there’s a reason why Garnier Summer Body has been earning its keep in our bathroom cupboards for so many years. One of the original gradual tans, it’s the perfect best fake tan choice if you want to take a softly-softly approach to tanning rather than going the whole bronze. Simple use as a moisturiser, and repeat the following day for a deeper colour. 

Our Senior Beauty Editor Rhiannon Derbyshire swears by this formula. "I'm very much a tan-phobe - I find the admin of having to remember to exfoliate and shave 24 hours before a bit much," she says. "What I love about this is that you can use it the same slightly haphazard way you might apply a body lotion – without having to worry about going patchy or orange. It’s one of those tans that absolutely anyone could use and is pretty much foolproof. It adds a subtle hint of colour immediately, which is handy for mornings when you want to wear a skirt or dress and don’t want to look too pasty. If you want to be really bronzed, use it for two or three days in a row – this tactic has never steered me wrong so far."

Low on time? This is the best fake tan for you. Instead of needing to marinate on your skin overnight, it only needs to be left on for between 30 minutes and three hours depending on how deep a glow you want. The fade is super even too, and you don’t get those annoying patches in the crease of your elbow or blotchy-looking feet.

Beauty writer Jess Beech says this is her favourite ever formula. "I adore this tanning formula. It gets to work quickly and always produces the best-looking tan. I've been experimenting with timings, and have found that if you shower after one hour then the tan that develops over the next eight hours or so is the perfect depth for faking a two-week holiday - and it lasts for a whole week!"

The lack of guide colour put us off a bit at first - and does mean you have to really pay attention to avoid any missed spots, but the extra few minutes spent here still outweighs the potential time spent re-washing orange bed sheets. 

We touched on this a little bit earlier, but tanning brands are stepping away from the idea that you choose your shade solely by the depth of tan you want to achieve, and are now taking your undertones into account too. 

"I used Bondi Sand’s Technocolour shade finder and was given the shade Cool, which is the best fake tan for (you guessed it) a cool undertone as well as a pale complexion," says Beauty Editor Jess Beech

"Instead of the usual caramel or brown hue fake tan, the foam guide colour is a sort of sludgy grey, which initially made my skin look a little bit sickly. There’s method to it though, as that blue/grey shade is there to help you steer clear of the orange hues that look unnatural on this skin tone. I left the mousse on for an hour before showering, and I had a healthy-looking glow within eight hours. It isn’t super long-lasting, and had mostly faded after about three days, but would be great for a special occasion or weekend away."

Self-conscious about your legs? You’re definitely not alone. This tinted serum is a real oldie but goodie when it comes to the best fake tan, and one that this beauty team come back to time and time again. It’s instant, which means no development time, and washes off, which means no need to exfoliate away. The downside of this is that it can wash away if you get your legs wet when wearing it (we’ve learnt that the hard way) so try to be careful of spilt drinks and getting caught in the rain without a brolly. 

It has a serum texture that melts onto the skin and is easy to blend, and because it’s tinted you can instantly see any missed patches. Senior Beauty Editor, Rhiannon Derbyshire, swears by this golden shimmer. "I use this bronze liquid when I'm short on time and need to be out the door in seconds. One coat delivers a glossy finish and what I like to call taking-the-edge-off colour to make my stark, sun-starved legs not look quite so pale." Although it says legs in the name, it works just as well on the rest of your body too. 

There’s a reason why the majority of the best fake tan for the body are mousses, and that’s because they’re so easy to use without dripping the excess all over your wrists or the bathroom floor. This one needs to be left on overnight, and the shade is medium to dark, so this is only really going to be a good option if you have a naturally deeper skin tone or favour an intense glow. Boasting a quick dry, the non-sticky tanning mousse is instantly wearable, with a powder-soft finish. The best results are when left on the skin for eight hours for full development.

This deep tan is powered by skin-loving ingredients like hyaluronic acid, niacinamide and vitamin E, so it doesn't go patchy and can last much longer on your skin. This particular one is a favourite of Beauty Writer, Annie Milroy. "This is a fake tan formula that I reach for time and time again when I have a big event and want a slightly darker tan. It's easy to apply, looks authentic and lasts a good while, too!"

New kid on the block Self Glow is the re-vamped brand from tanning guru James Read. Offering a glow rather than a deep tan, his new range of glow-giving products are suitable for all skin tones and provide a gorgeous radiance to the skin. "It's more about a glow these days - you want that added skin warmth, it’s as if the sun has hit your skin. That was the thinking behind my new tan products, they're like a golden hour on the skin," he tells us. 

This gradual tan product melts into the skin instantly and works to tone and smooth your body. The light-weight serum contains plant-based DHA which adapts to each person's individual complexion and delivers a natural-looking luminous glow from head to toe. Apply this before bed and overnight this subtle formula will give you a lovely light tan. 

Tanning drops like these are brilliant as they put you in control of how deep your tan goes. Plus, you can mix them with your moisturiser, which means you don’t have to compromise on your skincare routine either. As they are customisable, you can adjust slightly if you buy the wrong one. For example, we’ve been known to use more of the light or less of the medium depending on which ones we have in the bathroom cabinet.

Beauty Editor, Stephanie Maylor loves using these drops to boost her radiance. "Isle of Paradise’s tanning drops are one of my favourites and I love to drizzle a couple of drops into my favourite night cream when my face looks like it needs it hasn't seen the sun in a while. As a busy mum I don't have time for a dedicated tanning routine so the fact I can add these into my existing routine is such a win!"

Start off by just adding a couple of drops to your moisturiser and see how it looks by morning – you can always add more the next day. Oh, and given it’s not the sort of tan you use a mitt with, it is super important to wash your hands after use to avoid stained palms. We forgot, and the fade on our palms took a good week. 

Tanning your face is a tricky one, as it tends to mean having to sacrifice your normal night-time moisturiser in favour of a tanning product. Combine this with the fact that DHA, the active ingredient in fake tan, is notoriously dehydrating, and a bronzed face comes at the price of parched, slightly uncomfortable skin. So thank god we discovered this hydrating dream. Coming in a clever mist formation, this couldn't be quicker or easier to apply over your skincare products. 

The tanning water is infused with hyaluronic acid, green mandarin and hibiscus to hydrate and soothe your complexion. After a few hours, a gorgeous golden glow will develop and keep you looking healthy and radiant. Apply over skincare products or on naked skin for an easy way to maintain your summer glow all year round. Beauty Writer Annie Milroy uses this mist a couple of times each week after she's applied her skincare products. "It manages to work over the top of even the thickest of night creams," she says. "I always wake up to a sun-kissed complexion in the morning. My favourite part of this has to be that you can do this (almost) hands-free in just a couple of seconds."

Coming to your aid when last-minute plans arise or the surprise sunshine means you have to show off your limbs unexpectedly, this tan is one of the fastest-acting tans around. The clear tanning water delivers the luxury appearance of a spray tan in the comfort of your own home meaning you don't even have to make time to leave the house for a beauty treatment. The lightweight formula works in as little as two hours to create a natural golden glow or in four hours for a deep bronze colour. 

The clever Triple Tan+ Technology adapts to your unique skin tone to create the perfect universal colour with long-lasting results for up to 10 days of wear. Enriched with a hydra-boost complex that nourishes the skin as your tan develops and a unique peptide blend helps visibly smooth the skin for even coverage. We love that this provides nearly instant results and offers the ability to tailor it to your very own tans needs. Perfect for busy mums who can't find the time to go and have a spray tan, this delivers salon-worthy results with ease. 

Whether you’re a seasoned tanner or new to the self-tanning world, this clear tanning water promises to work for everyone. The water-based formula is packed with skin-loving ingredients to ensure a smooth, streak-free application onto your skin and a long-lasting finish. To apply, load up a mitt with the clear product and work into your skin all over your body, there will be a slight sheen so you can see where you've applied. 

After 4 - 8 hours a lovely light tan will appear and thanks to the water-based formula, the colour should last you a good few days. New mum and Beauty Editor Jess Beech loves this lightweight formula. "This particular tan is so ideal for those short on time like me as you can apply it in the morning and as it's completely undetectable, wear it throughout the day and by the evening a golden glow will have appeared and doesn't need washing off! I love using it a couple of times a week for a subtle glow."

How we tested the best fake tan

When testing the best fake tans we applied each to clean skin using a mitt. We left them on for a week to see how they faded over time and then exfoliated away the remaining tan away to repeat the process with the next one. The ones that made this list all delivered on the following criteria:

• Easy to apply – We all lead busy lives, and no one wants a tan that requires you to study the instructions before applying. To slot seamlessly into our day it needs to be intuitive to use.
• Non-streaky – A streaky tan is not what we’re aiming for here. We want the fake stuff to deliver an even, natural-looking colour that doesn’t cling in particular places and leave others pale.
• Fades evenly – It’s unrealistic to expect your fake tan to stay at its just-applied best for more than a couple of days, but what you don’t want is a tan that fades in patches.
• Believable colour – Ideally, your faux glow should be the kind that invites compliments like ‘you look well’ and ‘have you been away?’ rather than ‘which fake tan are you using’? It shouldn’t be too much deeper than your natural skin tone, or stray into orange territory.

Looking for more product recommendations? Check out our guides to the best long-lasting perfumes, and the best red lipsticks.

We spoke to the following experts:

The 'sex fast' trend is popularising the benefits of having less sex with your partner - and intimacy experts have shared why saying 'no' to sex can paradoxically supercharge your relationship.

Family life is chaotic, hectic, and time-consuming sometimes - a fact that can often leave your relationship struggling, with other more pressing demands taking time away from intimate moments and loved-up date nights, leaving you to wonder how to spice up your sex life. Then there's also the daunting thought of sex that mums experience after giving birth, with one author revealing that after giving birth, she didn’t want sex for three years and it left her relationship at breaking point.

But while research has shown previously that reframing one simple habit could get your sex life back on track after having a baby, experts are also making sure busy parents know that sex is not the be-all and end-all relationship fixer. In fact, they say, actively choosing not to have sex could actually 'supercharge' your relationship and leave you feeling closer to your partner than ever before.

What is a 'sex fast'? We check with an expert

It's when a couple agrees mutually to abstain from sex for a certain period of time. The paradoxical 'sex fast' trend is simply 'mindful abstinence'.

"It sounds crazy, we know," the sex expert, or sexpert, Peachy told GoodtoKnow. "But sometimes, saying 'no' to sex can actually lead to having more – and better – sex. This counterintuitive approach might just be the key to unlocking a more satisfying sex life."

So how does not having sex improve a relationship? According to Peachy, there are three major benefits;

1. Absence makes the heart (and other parts) grow fonder. " Taking a break can help rebuild anticipation and desire," they explain. "It's like denying yourself chocolate for a week – that first bite afterwards tastes even sweeter."
2. It's not just about saying 'no'. One of the key aspects of a sex fast is that you're agreeing to do one, together, with your partner. And, in place of sex, you need to implement other forms of intimacy as a substitute. One of Peachy's go-to alternatives is to 'dance like no one's watching.' They explain, "It's fun, it's freeing, and it reminds you that your body is for more than just sex - it's for joy and expression too. Put on some music and dance together. It's about feeling good in your body and with your partner."Plus, it's a great way to practise non-sexual touch and build physical chemistry." Other alternatives they recommend include sensual massages, deep conversations, or even just holding hands while watching Netflix.
3. Performance pressure? What performance pressure? "Knowing sex is off the table can actually be a relief. It removes the pressure to 'perform' and allows you to enjoy being close to your partner."

It also, they add, makes sure that partners are only saying yes to sex they want to have, rather than to sex they think they should be having. "By taking a break, you're more likely to only say 'yes' when you really, really want to," they explain. "And let's face it, enthusiastic sex is always better than obligatory sex."

In other relationship news, the 'strongest' marriages are made they don't just happen, according to new study. Plus, do you keep arguing with your partner? Psychiatrist reveals the one phrase that could save your relationship. And, it takes more than 'things in common' for your marriage to survive, say scientists who identify the one sign to predict marital bliss.

The chances are that Alzheimer’s disease is sadly one you are familiar with, given the prevalence of the debilitating condition. Along with other forms of dementia, it is the leading cause of death in England and Wales.

However, you might not be so aware that Alzheimer’s can be passed down from parents to children, and how possessing certain genes may raise your chances of developing the condition. Fortunately, the increase in risk is only slight. Age - as we discuss - is a much more significant factor.

What’s more, there’s plenty you can do to protect your brain health - from moving your body enough to managing chronic stress. Even if there is history of Alzheimer’s within your family, it does not necessarily mean it will affect you too.

We will also discuss the pros and cons of finding out if you have certain genes that can up your likelihood of an Alzheimer’s diagnosis in the future. It can be hard for those at any stage of life to find out they have a predisposition - but knowledge is power, and there are steps you can take to preserve your cognitive function.

You can find out more about Alzheimer’s through the NHS, and it is also important to receive personalised advice from a healthcare professional if you are concerned.

What is Alzheimer’s disease?

Alzheimer’s disease is the most common form of dementia.

There are some key signs to look out for. Dr Nikita Patel, GP and associate medical director at Vitality, explains. “Each person’s experience is individual, and the symptoms can vary - not only depending on the type but also the stage of dementia. Symptoms range from memory loss and mood changes to difficulty with daily activities, such as driving, shopping or even making a cup of tea.” According to the NHS, other symptoms can include anxiety, visual hallucinations, problems with language and trouble making decisions.

Around a million people in the UK suffer from dementia, according to the Alzheimer’s Society - with most of those diagnosed with Alzheimer’s. Figures are on the rise, with 1.4 million people expected to be living with the condition by 2040. Most sufferers are over 65 years old when they begin experiencing symptoms, with the risk doubling every five years thereafter.

Does Alzheimer’s disease run in families?

There are two different types of Alzheimer’s - one that runs in families, and a more frequent second type that doesn’t.

“These are familial Alzheimer's disease (FAD) and sporadic Alzheimer's disease,” s Dr Emer MacSweeney, medical director and consultant neuroradiologist at Re:Cognition Health. “FAD, which is extremely rare, is strongly hereditary and typically caused by mutations in specific genes."

These genes, says Dr MacSweeney, can come from either the mother or father - or both.

Sporadic Alzheimer's - the more common form - is more closely linked to lifestyle factors such as diet, mental stimulation, sleep, stress, physical activity, pollutants and toxins. Dr MacSweeney adds, "This form is not inherited , although depending on your gene pattern you may have an increased risk of developing the disease.”

Even if you're born with a risky gene pattern, there are ways you can reduce your chance of triggering the disease. “Lifestyle and environmental factors can influence the risk of developing Alzheimer's - even in those who have inherited genetic risk factors,” notes Dr MacSweeney. These are listed below.

10 ways to reduce your Alzheimer's risk

• 1. Exercise - Regular exercise promotes brain cell growth and enlarges memory-associated brain structures, potentially lowering dementia risk.
• 2. Socialise - Maintaining social connections enhances cognitive resilience by stimulating new neural connections and reducing stress, therefore lowering dementia risk.
• 3. Eat well - A balanced diet rich in antioxidants and omega-3 fatty acids supports brain health, crucial in reducing Alzheimer's risk.
• 4. Keep hydrated - Proper hydration supports optimal brain function by ensuring adequate blood flow and toxin clearance, potentially lowering Alzheimer's risk.
• 5. Learn music - Playing a musical instrument enhances memory, attention and neuroplasticity, offering cognitive benefits that may reduce Alzheimer's risk.
• 6. Brain workouts - Mental stimulation through puzzles, reading or learning new skills enhances cognitive abilities, reducing Alzheimer's susceptibility.
• 7. Reduce stress - Stress reduction through mindfulness or meditation protects against Alzheimer's-related neurobiological changes and cognitive decline.
• 8. Limit alcohol - Moderating alcohol intake mitigates cognitive impairment and neurodegenerative risks associated with excessive drinking.
• 9. Quit smoking - Quitting smoking improves vascular health and reduces oxidative stress, lowering Alzheimer's risk linked to smoking-related brain changes.
• 10 Sleep - Adequate sleep supports brain toxin clearance and cognitive function, crucial in reducing Alzheimer's risk associated with sleep disruption.

How does genetic testing for Alzheimer's work?

Certain people might want to be tested for Alzheimer's genes to determine their risk of developing the condition. “Genetic testing for Alzheimer's risk could be considered for individuals with a strong family history of the disease, particularly those with relatives who developed the condition at a young age,” explains Dr MacSweeney.

The process is simple. “Testing typically involves providing a blood or saliva sample, which is analysed for specific genetic markers associated with increased risk,” she reveals. If you want to find out more, it’s best to speak with your doctor.

Do you really want to know your genetic risk?

Knowing your genetic risk for Alzheimer's can have both advantages and disadvantages, acknowledges Dr MacSweeney. “It allows for proactive planning and lifestyle adjustments,” she notes. “It also provides valuable information for family planning, and it can help with early detection and intervention strategies including new-generation medications which are designed for early stages.”

She adds: “Today the most important reason for knowing your risk level, is to seek the opportunity to enroll in an international clinical trial for a medication designed to slow or ideally halt progression of the disease - and even to delay onset of symptoms. These trials are available for people aged 50 to 90 years of age in the UK.”

However, there may be some negatives to take into account too. “It may cause anxiety or stress about developing the disease,” she notes. “There may be potential implications for insurance and employment discrimination.”

This is why talking through your decision with an expert is vital. “Consulting with a genetic counsellor before and after testing is crucial,” she explains. “They can provide detailed information about the implications of the test results, help interpret the findings and offer support in making informed decisions based on the results.”

Further support

When it comes to Alzheimer’s and family history, it is important to seek personalised advice from your GP. They can discuss your concerns with you and refer you, where necessary, to a specialist.

If you want to find out more about the disease and the involvement of genetics, there is a plethora of information and resources available via charities such as Alzheimer’s Society, Dementia UK, Alzheimer’s Research UK, Young Dementia Network and Age UK.

The Alzheimer’s Society and Dementia UK both have lists of recommended books for further reading on the condition.

Frequently asked questions

Breast cancer is the most common form of cancer in the UK - and it’s likely that you are already aware of its heartbreaking impact on families. Statistics show one woman is diagnosed every ten minutes, leading to around 55,000 cases and 11,500 deaths annually.

However, you may be less aware of inherited breast cancer. According to Breast Cancer UK, 15% of people with the condition have a family history of the disease - and inherited mutations in genes account for about 4-6% of all cases.

Just because you may carry the gene mutation, it doesn’t necessarily mean you will develop the condition. A number of factors - including lifestyle - can impact your chances. It's now possible to find out about your own predisposition to breast cancer - so you can take steps to reduce your risk. Celebrities, including Angelia Jolie, Christina Applegate, Anastasia and Sharon Osbourne underwent preventative mastectomies after finding they had the genetic mutations. However testing is an emotional decision that should be carefully considered.

If inherited breast cancer is on your mind for whatever reason, seek support from a healthcare professional - and stay up-to-date with the latest NHS advice

How do genes affect your breast cancer risk?  

“There are two primary genes associated with breast cancer – BRCA1 and BRCA2,” says Dr Tim Woodman, medical director of cancer and policy at Bupa. “While everyone has these genes, a fault or mutation can increase the chances of developing breast cancer. A person can inherit a mutation from either their mother or father at birth."

If one parents has the faulty gene, you have a 50% chance of inherting it. "If both parents have faulty BRCA genes, your chance of inheriting them increases to 100%.” adds Dr Woodman.

Carrying a BRCA gene mutation doesn't guarantee you will develop breast cancer, but it does increase your risk. For example, while the general risk for a woman born after 1960 is 14%, it jumps to 45-70% for those with a BRCA mutation

Several other factors contribute, including hormones and lifestyle choices. “About 5-10% of all breast cancers may be linked to an inherited gene variant - the vast majority occur by chance,” points out Dr Charlie Chan, consultant surgeon at Nuffield Health Cheltenham Hospital.

Can you be tested for the breast cancer gene?

“An increasing proportion of breast cancer patients are being offered genetic testing,” explains Dr Chan. “If a close family member has been diagnosed with a breast cancer gene variant, other family members may be offered testing.

If a close family member has been affected by the condition, you should speak to a healthcare professional. “It is best to discuss family history concerns with your GP first,” explains Dr Chan. “They can refer you to your nearby family history breast cancer clinic or genetics service. It is important to gather as much information about your family tree before seeing a specialist.

“If the family history risk is high enough to consider genetic testing - which is normally performed either with a saliva sample or with a blood test - it is crucial that you are counselled fully before the test is done. In particular, it is important to explore what you might do if testing showed a positive result."

Pros and cons of knowing your genetic risk

Knowing your genetic risk may bring you comfort. It could encourage you to seek earlier treatment and make better lifestyle choices that could reduce your risk of developing the illness.

“However, some people may find the results of their test more difficult to cope with", says Dr Woodman. "Especially if a faulty gene is found, and they have to let other family members know. It’s important to remember that genetic testing simply highlights your risk – it won’t tell you for certain whether you’ll develop breast cancer, so making positive lifestyle choices can have a real impact on reducing that risk.”

“It is crucial you have expert genetic counselling prior to a test,” insists Dr Chan. “It is important for you to consider what you might do, if the test result were to show that you’re carrying an abnormal breast cancer gene. It is also important to discuss the potential impact on the rest of the family”

When to tell children (and how) 

“Speaking to your child about breast cancer genetic testing can be difficult, especially if it’s prompted by a family member experiencing the condition,” notes Dr Woodman. “Children under the age of 18 can’t be tested for faulty breast cancer genes, as they need to know the full implications and be old enough to make an informed decision. However, learning about genetic testing from parents can be a good way to introduce a conversation about accountability and prevention.”

Dr Chan agrees: “There is no single right or wrong way to discuss a breast cancer gene finding with children. Studies have shown that most parents report their children were not concerned after discussing a their BRCA result.” However, he adds, ensure that the setting is right for you to share such sensitive information with a child - including the place and time of day.

“Take a gradual approach with age-appropriate language,” recommends Dr Chan. “Be open and honest, as well as encouraging questions and ongoing discussion.” You can also seek emotional support for your child from their school, a family health professional or charities like Jeans For Genes.

3 ways to lower your cancer risk if you have the gene

1. Healthy lifestyle choices

"If you find out that you have a faulty breast cancer gene, it may encourage you to look at your lifestyle choices and make changes that could lead to a lowered risk,” notes Dr Woodman. “Along with making sure you’re eating healthily and doing at least 150 minutes of moderate intensity exercise each week, it’s useful to avoid certain things that could increase your chance of getting breast cancer.” This includes stopping smoking and not drinking more alcohol than the daily recommended units.

Dr Woodman continues: “Those with a faulty BRCA gene should avoid becoming overweight, and also consider stopping taking the oral contraceptive pill and look at alternative forms of contraception.” It is also recommended to discuss hormone replacement therapy (HRT) use with a doctor.

2. Preventive surgeries and treatments

“Some women with a known breast cancer gene may benefit from some medicines or surgeries that may help reduce their risk of developing the disease,” says Dr Woodman. “A health professional or genetic counsellor will discuss what your options are and their potential side effects.

“Your healthcare professional may recommend medicines such as anastrozole, tamoxifen or raloxifene. For some women, this can reduce their risk of getting breast cancer for years. Others may also consider surgery - such as a preventative mastectomy, where the breasts are removed, can reduce their risk of developing breast cancer by around half.”

Dr Woodman notes: “However, having a preventative mastectomy is major surgery, so deciding to have one shouldn’t be taken lightly, as the recovery can be physically and emotionally demanding.” Similarly, Dr Chan adds: “It is important to recognise that these operations reduce the likelihood, but cannot remove the risk of cancer completely.”

3. Regular check-ups and screenings

“If a woman is found to have an abnormal breast cancer gene, normally she would be offered enhanced screening,” explains Dr Chan. “This would usually be annual MRI scanning for women under the age of 35 - after this age, it will be in the form of annual mammograms.”

Further support

You can find out more information about inherited breast cancer from a number of charities, including Breast Cancer UK, Cancer Research UK, Breast Cancer Now, CoppaFeel! and the National Hereditary Breast Cancer Helpline.

There is a list of resources - including books - compiled by Cancer Research UK. Meanwhile, Breast Cancer UK hosts The B Well Club Podcast.

Frequently asked questions

A psychiatrist has revealed the simple phrase that could save your relationship - though it might be difficult to say out loud. 

If recent research has shown us anything, it's that the long-held desire for a 'soulmate' is a pipe dream. It might be sad to admit, but science has revealed it takes more than having 'things in common' for your marriage to survive and that the strongest partnerships are those that are made, not those that 'just happen.' 

Sometimes, that work you put in not only focuses on the partnership, but your own place it in. And that means, according to Harvard psychiatrist Dr. Frank Anderson, sometimes having to admit that you're in the wrong in some arguments. 

Speaking on YourTango's Open Relationship: Transforming Together podcast, the expert revealed that it's all too easy to blame other people for the negative emotions we're feeling when, really, it's us who are responsible for our own emotions and the reactions to those emotions. 

So, when you feel your anger rising at your partner, Dr Anderson says to repeat the phrase, "When it's intense, it's yours." 

He wants you to ask yourself, "Why am I reacting this way?" and dissect your reaction to something your partner may have said or done, rather than to immediately take it out on them.  

He explains, "Why were you so angry? And so why was it important to be angry? And what was helpful about being angry? And, you know, why did you yell at [them]? And what [were they] doing that was so horrible?"

Analysing your reaction in this way can take you out of the heated moment, letting your brain cool down before either realising that your reaction was out of proportion, or that there's a better way to speak about your feelings than with anger. 

It will all help you to understand your triggers so you can work through them and stop letting them impact your relationship.  

When you do feel anger boiling over, Dr Anderson says to do some 'self-reflection' to best dissect what's causing the emotion. He recommends to try mindfulness techniques such as meditation, writing, or journaling, to really sit with the feelings you're experiencing and think about what's at the root of them. 

It's easier said than done to avoid toxic behaviour when times are tough in a relationship, but with expert insight we can notice the signs and hopefully get things back on track. From the 4 toxic traits that will ‘ruin’ your relationship, and how to avoid them, to the 3 reasons you should never say this well-meaning phrase to your partner, we've got you covered. Plus, if you're struggling with communication, this is how to explain the mental load to your partner.

A happiness expert has revealed 5 'simple' things everyone can do each day to feel happier - and they're easy to fit into any schedule, even those of busy mums! 

With all the daily stresses of parenting; getting kids to their extracurriculars, making sure everyone's eaten a healthy dinner, and dealing with the mental load as well on top of that, it can be easy to neglect yourself and your happiness. 

It seems that self-care takes up too much time, time that we don't have, but perhaps we've been doing self-care wrong. Instead of carving out pamper evenings and weekends away to ensure we stay happy, according to happiness expert Stephanie Harrison, there are five 'simple but powerful' steps we can take everyday to ensure good mental health and mood - and they're incredibly easy to do. 

Writing for CNBC, the expert shared, "Having spent the last 10 years immersed in the science of happiness and writing my book New Happy, I know there are simple yet powerful, research-backed steps you can take to experience more happiness today. 

"The more you practice, the more instinctive they’ll become."

So what are they?

1.  Share your feelings with others. It might seem obvious, but telling people how you feel and removing the burden of keeping things to yourself, can go miles in helping you to feel happier. But it's not just negative emotions you should offload, Harrison says, "Sharing positive news with someone in your life can increase your own joy and give them a chance to experience it, too."

2. Focus on the next step more than the end goal. "Pursuing meaningful goals is an integral part of living a happy life. But goals that feel overwhelming can lead people to procrastinate," the expert explains. "Remind yourself that you don’t have to achieve your objective today; you can just move a little bit closer. Every action you take and every forward movement you notice can enhance the hope and motivation you feel."

3. Perform an act of kindness. Being selfless, selfishly, can make you feel better as it gives you a more positive outlook on yourself and your personality. "Take a moment to think about who in your life is having a hard time and what you might do to support them," Harrison says. "It can be as simple as sending a text message, sharing a funny video, dropping off a meal, or inviting them to spend time together." 

4. Ask for help when you need it. Asking for help is not a sign of weakness, Harrison promises. Instead, it shows that you're 'committed to persevering, improving, and growing' as a person. Just as talking about your feelings can help put you in a good mood, reaching out for support can ease your burden. 

5. Notice the good that’s around you. Harrison isn't the only expert to remind people to look around and notice the good that lies in everyday moments, other science has shown that parents who look for 'glimmers' of good are less stressed as a result. 

"The more you refocus your attention on what you do have, the more content you’ll be. So ask yourself, 'What’s going right, right now?' There’s a lot to be thankful for; a helpful colleague, a chat with a good friend, a delicious meal, or a beautiful sunset. You just have to pause and notice it," she says.

In other wellbeing news, these are the 10 personality traits found in people who lack self-confidence. And, we share the 7 things prenatal trainers want you know about exercising safely in pregnancy. Plus, smoking and vaping have a HUGE impact on female fertility - here’s everything doctors want you to know.

A new study has revealed that strong relationships are made through hard work, highlighting the four behaviours that couples can introduce to better 'flourish' in love. 

We all want to see the signs that we've found our soulmate - but in truth, we know deep down that love isn't that simple. In fact, 'soulmate thinking' is destroying many relationships, with people opting out of the hard work it takes to build a healthy partnership in favour of simply believing things will work out because they're 'destined' to.  

And if this new study is anything to go by, that way of thinking will only lead to heartbreak. That's because new research by the Institute for Family Studies has found that strong marriages are made, not found. 

What they mean by that is that strong partnerships must be crafted through years of hard work, where each partner shows the other they are loved, trusted, and appreciated. Simply finding someone and falling in love with them, without doing any of that work to show them they're loved, won't lead to the most fulfilling relationship, they say. 

Through their research, they found that the 'strongest' couples - meaning those who both believed strongly in commitment to each other, caring about each other, and showing compassion to each other - all used four specific behaviours that made the other feel loved and secure in their relationship. These were; 

1. Spending Meaningful Time Together. According to the research, couples who spent more 'relationship-focused time' together, going on 'regular dates together' or spending meaningful time at home with one another, had stronger marriages than those who did not.

"My wife and I make it a point to spend time together every night watching a movie, working on a project together, or even just talking," Alex, husband to Jessica and dad to three boys, told GoodToKnow. "We also make sure to go on a trip together at least once a year while granny watches the kids. This keeps our relationship strong and it helps us be better parents."

2. Acts of Kindness. Researchers also found that 'doing regular acts of kindness for each other' led couples to feel more secure in their relationships, with both partners 'showing kindness, gratitude, and affection on a daily basis.'

3. Forgive Offences. In conjunction with doing acts of kindness, researchers explained that moving on from negative moments was also important to create a strong relationship. They explained, "This combination of adding positive investments, while productively moving on from negative interactions, keeps a relationship vibrant through the seasons of their relationship."

4. Relationship Maintenance. "High connection couples are significantly more likely to engage in relationship maintenance behaviours in their relationship, such as expressing needs, discussing problems, and setting goals for improvement," the research showed. 

So what's the benefit of these behaviours? Overall, the researchers found that those who showed them, and were on the receiving end of them too, scored very highly when asked about their overall level of life satisfaction and life meaning. It proved, they say, that a healthy relationship that's worked on constantly leads people to have a better outlook on not only their relationship but also their entire life. 

If you want to give the behaviours a try, where should you start? According to Brooke Box, a relationship expert and bestselling author who spoke to GoodToKnow previously about how to fix your marriage while raising kids, carving out quality time is a good jumping off point that should leave the other three behaviours to follow naturally. 

"If you simply haven’t got the bandwidth to schedule regular ‘date nights’, beg, borrow and steal babysitters to have one night where you can both go out and try to reconnect," she says. "If not, try to find small pockets of time where you can be alone together, even if it’s just a cup of coffee in the morning or a glass of wine after the kids go to bed. Dedicate time to be together as a couple, not just as co-parents. It’s crucial to reconnect outside of your parenting roles." 

In other relationship news, do you feel insecure in your relationship? Check if you recognise these 6 'healthy habits' and it might ease your worries. And, scientists reveal the one sign to predict marital bliss. Plus, these are the four toxic traits that will ‘ruin’ your relationship, and how to avoid them.

Certain medications in your cupboard can be amazingly helpful for family life. Whether you’ve got a cold or are fighting an infection, certain products can be very helpful to have to hand for yourself and your children.

However, while building up a selection of medication to use when necessary, you may find that certain products you have stashed away are approaching or past their expiry date. When things are busy - between parenting, work and everything else - it is understandable that you might be tempted to still use them.

However, as we will explain - with the expert insight of two superintendent pharmacists, Carolina Goncalves of Pharmica and Abbas Kanani of Chemist Click - using medicines that have gone off may not only be ineffective in helping symptoms but can be dangerous. As such, we will share the importance of expiry dates and why medications degrade over time, as well as the warning signs they may be no longer safe to use and how best to store them.

Additionally, it is always important to follow official NHS guidelines on medicines and seek personalised advice from a healthcare professional where necessary.

Can medicines go off?

“Over time, the active pharmaceutical ingredient within a medicine can undergo various chemical reactions that degrade its potency and potentially form harmful by-products,” explains Goncalves. She adds: “Improper storage conditions, such as high humidity and temperature, can further amplify these degradation processes.”

Kanani also told us, “Packaging can affect the stability, such as the type of material used and how well it is sealed. Some medication is also light-sensitive. What’s more, liquids tend to be less stable than solid medicines, such as tablets, because of the higher risk of bacterial growth.”

There is an important difference between expiry date and how long it should be used after opening - and you should always refer to both on the packaging. For example, common family medications include:

• Calpol (paracetamol suspension): Usually lasts for about two years unopened. Once opened, it should typically be used within six months.
• Piriton (chlorphenamine): Has a shelf life of about two years. Once opened, it's best used within six months.
• Ibuprofen (syrup or tablets, depending on a child’s age): Generally lasts for around two to three years unopened, and should be used within six months of opening.
• Antibiotics (for example, amoxicillin): Often need to be discarded if unused seven to 14 days after being reconstituted (mixed with water).

6 signs medication has gone off

“The signs that a medication has degraded will vary depending on the specific medication,” notes Goncalves. “Changes can suggest that the active ingredients may have broken down, potentially reducing the medication's effectiveness and safety. It is important to regularly check medications for these signs of degradation and consult a healthcare professional if any changes are observed.”

Common physical indicators include:

• Changes in colour
• Development of a potent or unusual smell
• Alterations in texture, such as the medication sticking together or becoming harder or softer than it originally was
• Presence of precipitates or cloudiness in liquids
• Tablets that are powdery or crumbly
• Capsules may be sticky, hardened or discoloured

What are the risks of using expired medicine?

“They may become less effective or hazardous due to alterations in their chemical composition or a reduction in potency,” warns Goncalves. “Some expired medications are susceptible to bacterial growth, and sub-potent antibiotics may fail to treat infections, potentially resulting in more severe illnesses and antibiotic resistance.”

This is worrying not just because the medication is ineffective, but because it could be a health risk. “Chemical changes that happen with some expired medications produce harmful by-products,” he stresses. “An example of this is tetracycline antibiotics, which when degraded, can cause kidney damage. Allergic reactions and unpredictable side effects can also occur.”

Why do medicines have expiry dates?

“The expiration date on medication indicates the point until which the manufacturer can guarantee the full potency and safety of a pharmaceutical product,” explains Goncalves. “After this date, the effectiveness of the medication may diminish, and its safety cannot be guaranteed.”

However, this isn’t the only important number you’re likely to see on medication. “An expiry date discloses the shelf life of an unopened medication and the date when the product should no longer be used,” notes Goncalves. “A period-after-opening - or PAO - date reveals how long an individual has to use the product once it has been opened before its effectiveness is compromised.”

Expiration dates are carefully decided. “This is through a rigorous process involving stability testing that is conducted by the manufacturer,” explains Goncalves. “It assesses how the active ingredients in the medication deteriorate over time under various environmental conditions, such as temperature, humidity and light exposure. Based on these factors, they calculate the expiration date to determine how long the medication remains safe to use.”

So, it’s a bit like food expiry dates? Not quite. “Both food and medication expiry dates are important to adhere to, however, food expiration dates are based on the quality of the product, whereas medication expiry dates are determined by the safety of the product,” she points out. “Medication expiration dates are therefore vital to follow to prevent any safety risks and potential health complications.”

Common storage mistakes and their effects on medicine

“The correct way to store medication ultimately depends on the type of medication in question,” notes Goncalves. “Most tablet- and capsule-based medications are formulated to be stored in a cool, dry place away from direct sunlight. Therefore, a common storage mistake is to keep these medicines in places where they can be affected by changes in humidity or temperature, such as a plastic bag.”

Goncalves continues: “Another common mistake is to store medication in a car, especially on a sunny day, since doing so can cause the medication to heat up and compromise its efficacy. Additionally, storing medication in areas where children and/or pets may get to it is a common mistake and may result in potentially hazardous consequences.” Kanani adds: “Some medications are required to be stored in a fridge, which can often be overlooked.”

Experts recommend storing medication in its original packaging, away from direct sunlight, and out of the reach of children or pets.

FAQs

The information on GoodtoKnow does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Our experts

Unless you’ve been advised by your GP or midwife not to exercise, there are plenty of benefits to getting active in pregnancy. We've spoken to three pre-and postnatal trainers for their expert advice on staying safe and tips for each trimester.

Research highlights many benefits of exercising in pregnancy. "An active pregnancy can help reduce pregnancy back pain and pelvic discomfort, and maintain good posture", says pre and postnatal exercise specialist Shakira Akabusi - author of The Strong Like Mum Method book (Amazon, £15).

Benefits also include a reduction in hypertensive disorders (those relating to high blood pressure), better cardiorespiratory fitness (comprising the heart, blood vessels and lungs), lower pregnancy weight gain, and a reduction in the risk of developing gestational diabetes. As well as:

• Increased energy
• Better sleep
• Improved mood
• Reduced risk of constipation
• Reduced risk of back pain

Additionally, there's evidence to suggest that exercise can also help reduce the risk of complications during pregnancy and childbirth, plus it can help speed up recovery times post-birth. Keeping active also helps your body deal with the physical strains it’s placed under both during and after pregnancy. And, research has found keeping fit during pregnancy may help reduce the risk of a child developing high blood pressure later in life.

Bear in mind, it’s likely that your energy levels and mood will fluctuate during your pregnancy so it’s important to be mindful of how you are feeling on any given day. But on the whole, staying fit and well is really important for both mother and baby in all three trimesters.

7 things prenatal trainers want you know

1. Stick to a moderate intensity

It’s important to avoid intense exertion when exercising in pregnancy, as your oxygen supply becomes the baby's oxygen supply too. It’s OK to get a little out of breath, but anything that leaves you gasping for air should be avoided.

"Exercise during pregnancy can keep you energised and strong enough to carry a baby," says Anna Kaiser, a certified pre- and postnatal trainer, and founder of Anna Kaiser studios. "Elevating your heart rate will help stimulate blood flow, reduce inflammation, increase energy and beat those baby blues, as long as you don't push yourself beyond what you're used to."

“A good indicator is the ‘talk test’,” says Rosie Stockley, an ante and postnatal exercise specialist and the founder of video workout platform Mamawell. “You should always be able to hold a conversation, even if you’re a bit out of breath.” It’s vital to be mindful of not holding your breath, too, she adds.

So does that rule out high-impact exercises? Not necessarily. “Running, jumping jacks, etc are fine if they're comfortable for you,” says pre- and postnatal fitness expert Hollie Grant – although she does suggest giving them a miss if they're "causing you to leak urine or faeces, or [break] wind.”

2. It's important to stay strong

Official guidance from the UK’s Chief Medical Officer states that you should aim to do 150 minutes of moderate-intensity exercise a week, along with two strength-building activities.

“The legs, glutes, pelvis, abdominals and lower back need to be strong to support the growing baby,” explains Anna, “Meanwhile, the upper back and chest need to be strong to support growing breasts and all the carrying that will need to be done post birth."

She adds, "Although it's almost impossible to build new muscle during pregnancy due to hormones, it's essential to maintain the muscle you already have so that you are prepared for your baby. Try incorporating strength training at least two times per week, along with any kind of cardio that makes you feel good."

3. Stay hydrated

It's important for pregnant women to stay hydrated when they exercise to help maintain blood flow and regulate body temperature.

"You’re likely going to be peeing more often (due to your uterus squashing your bladder and reducing its volume) and, during pregnancy, we require more fluid in the body," says Hollie.

4. Beware of overheating

You should avoid raising your internal temperature too dramatically when exercising during pregnancy, as this could be harmful to you and your baby.

This is because the body combats overheating by diverting blood towards the surface of the skin in an effort to cool down, which in turn diverts blood away from vital internal organs. Overheating also increases your chances of dehydration and fainting. Hollie therefore advises: "Aim to wear layers that can be removed, open a window or avoid exercising during hot periods, unless you can find shade."

5. A good sports bra is vital

“Towards the later stages of pregnancy, we may notice a significant change in the size and weight of our breast tissue, so we may need more support," says Hollie, who warns: "The ligaments of the breasts are important and can be damaged if they aren’t supported.

She recommends Natal Active, Latched and Jorgen House for a fantastic range of maternity sports bras.

6. It's important to listen to your body

Feeling tired is common in the early weeks of pregnancy, so be sure to honour how your body is feeling and rest where needed. "There will be some days where your growing baby will zap all your energy (they’re growing at a rapid rate, after all) and others where you feel fantastic. Listen to your body and do what feels right on the day," advises Hollie.

7. Adapt your workouts during pregnancy

During pregnancy, your body goes through such a physical transformation, that it’s important that any exercise both supports and adapts around these changes. “The exercises which are easiest or best will change throughout pregnancy,” explains NHS doctor Dr Dawn Harper.

One key example is exercises that require you to lie flat on your back. NHS guidelines state you should avoid lying on your back for prolonged periods from 16 weeks onwards – which has obvious implications for activities such as Pilates and yoga.

Mixing up your workout routine can help you continue to exercise on your back, provided you stick to short periods of time and that it feels comfortable for you.

Hollie suggests an example routine:

• Start with side-leg lifts on your left-hand side
• Roll onto your back to do glute bridges for 30 seconds to a minute
• Come up to sitting and do some rowing with a resistance band
• Flip onto hands and knees to do glute kick-backs, working the left-hand side again
• Lie on your right-hand side and repeat the routine again on the opposite side

Exercising in your first trimester

If you were active prior to pregnancy, you can generally carry on exercising as you did previously in your first trimester, provided you stick to a moderate level of intensity and avoid the activities deemed a no-no by the official guidelines. And if you weren’t physically active before getting pregnant, it’s important to start gradually.

In both scenarios, it is important to be happy and comfortable with any activity that you do, and to pay attention to how your body feels. "Physically not much has changed on the outside, but there are many hormonal adaptations as the baby begins to grow," says Rosie.

Feelings of tiredness are common in the early weeks of pregnancy. You also may be suffering with morning sickness. Be sure to honour how your body is feeling and rest where needed. "You may not feel like doing your normal fitness routine in the first 12 weeks of pregnancy. Instead, a brisk walk may be perfect," says Rosie.

Exercising in your second trimester

Your energy levels often return, making it a great time to get into a regular pregnancy fitness routine. However, you may need to make certain modifications to your workouts.

"You will probably also find that as your pregnancy progresses you may want to reduce the intensity of your workouts,” says Dr Dawn. Shakira recommends aiming for around 70% of your max work rate, ensuring you can still pass the ‘talk test’.

You may also want to start reducing impact exercises, says Shakira, in order to avoid sudden impact in the core. “For example, you might modify burpees so that you’re not jumping up and back. Instead, you might reach up, then put your hands onto a bench or chair and step out. You may well find that swimming and yoga are easier than jogging," adds Dr Dawn.

Exercising in your third trimester

The growing weight of your bump and demands on your body may mean that you want to further reduce the intensity of exercise in your third trimester. “Many women feel more fatigued and on some days might not feel like working out – or you might need to take longer breaks," Rosie says.

Certain positions may also prove more challenging, such as a four-point kneeling position. “Towards the end of the third trimester, some women start to feel that being on all fours places too much pressure onto the front abdominal wall, in which case we can raise our hands up onto a platform,” says Shakira.

Some women struggle with carpal tunnel syndrome, particularly in the third trimester, so you may need to adapt any workouts on your hands in order to feel comfortable. “Some of my clients find doing something on their hands and knees more comfortable on their fists as opposed to their palm being flat,” says Shakira. “But then other people find the opposite, and find being on their fists aggravating.”

Others find that their feet flatten as pregnancy progresses. “This can impact the core and pelvic floor, as the shock absorption from your feet isn’t as efficient,” says Shakira. She advises adding some arch rehab exercises into your routine. “Put a paper towel under your foot and then try to crunch it up with your toes to build strength in your arch,” she suggests.

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

If you want your marriage to last, research suggests the process of 'neural synchronisation' is important - we share what you need to know about it.

When couples enter into marriage, it's with an unwavering belief it'll be a long and happy union. However, this takes work and there's going to be bumps along the way - feeling disconnected from your partner after kids and a sexless marriage are issues that can't be anticipated but can easily creep into a relationship and cause strain. Sometimes, those carrying the bulk of the mental load can feel resentment towards their partner, stacking up more reasons a relationship can break down. 

While having plenty in common might be viewed by some as a solid basis for a strong and lasting partnership, research conducted by Stanford University suggests couples in happy marriages showed high levels of neural synchronisation - an added level of being on the same wavelength. 

Those with neural synchronisation didn't just have a lot in common, they often share the same thoughts and feelings with their partner. Under an fMRI scan, the brains of couples with neural synchronisation were activated in the same areas. 

Researchers measured neural synchronisation among couples who watched both marriage-related movie scenes and unrelated objects. Those couples who reported the highest levels of happiness had very similar reactions to the marriage-related scenes, but not to the unrelated objects. 

Marital satisfaction and high neural synchronisation directly relates to similarities in latent cognitive, emotional, and mental states rather than more overt traits such as personality. It aligns with harmony of day-to-day partner interactions including communication, conflict resolution, financial disputes, and sex. 

The visual insight provided by the study into the similarity of a couple’s mental processes as they experience and react to their surroundings, offers more conclusive evidence surrounding the theory.

Dr. Jared Heathman, a psychiatrist, told Medical News Today about the findings, “Although both partners are in sync about marriage, they may have different views and perspectives on some various topics, thus explaining why they did not have similar brain activity when viewing non-relationship related images.”

Meanwhile, Vinod Menon, the author of the study, said on Stanford’s website that couples who were in sync when they were “switched off” were generally happier, too. Synchronisation among happily married couples appeared highest in areas of the brain sometimes described as the ‘default mode network’ – the system in use when you’re resting, perhaps mindlessly watching TV.

In other marriage news, 'soulmate thinking' could be standing in the way of a lasting marriage, while compromising may be killing your relationship, and staying together 'for the kids' can have damaging consequences. Meanwhile, here are six phrases for de-escalating conflict in your relationship. Finally, since it's Amazon Prime Day, take a peek at I'm obsessed with Amazon Subscribe & Save for easing the maternal mental load.

Four toxic traits have been identified to potentially ruin your relationship. Our expert shares what they are, and how to avoid them. 

Relationships can fall apart due to a sexless marriage, or one or both sides engaging in emotional cheating to get the validation they want elsewhere. There's also full blown cheating to consider, with some experts sharing how to spot infidelity - although if you need to do this, it's probably time to call time on the relationship anyway. 

But some traits that compromise a relationship are more subtle and it's harder to realise they've infiltrated your partnership. Four of these traits have been identified, and they can 'ruin' your relationship by turning it toxic. The traits were identified by psychologist and professor, John Gottman.  In his Cascade Model of Relational Dissolution theory, he identifies criticism, contempt, defensiveness, and stonewalling as the major patterns that destroy relationships.

We spoke to a BACP registered psychotherapist Susie Masterson about how the traits can affect couples of all stages and what to look out for, she also offers strategies to navigate the behaviours and what can be done to help. Susie tells us "'The four horsemen of the apocalypse' is a metaphor used by John Gottman signalling the death knell of romantic relationships. The Horsemen represent potentially toxic behaviours. 

Potentially toxic because an increase in one or some of these behaviours within a romantic relationship, signifies a breakdown in communication. When working with couples, I often notice each client emphasising one of these behaviours. For example, emphasis on criticism from one party can often illicit defensiveness or stonewalling as a response from the other. As a trauma informed therapist, I think it's often helpful to 'map' these behaviours to our threat responses  - of which there are also four."

Four toxic behaviours

• Criticism. Susie tells us "Criticism is a form of displacement; 'It's not me, it's you.' In romantic relationships, we often criticise in our partner, what we most fear in ourselves. Take a couple of my clients. One of them complains to her partner that their sexual energy was not what it was when they first met. Her girlfriend was hurt by this and slightly baffled. When we began exploring their sex life in our sessions, it became clear that the criticising partner, was actually feeling intimidated by the others predilection for kink (in previous relationships). They didn't know how to raise this in a conversation, so they lashed out instead. They made their own intolerable feelings someone else's issue."
• Contempt. Susie adds "Contempt is often a defence against shame. When we have polarised views in a relationship - whether this is politics, religion, culture or family - it can lead to one of both parties feeling contemptuous of each other. In my couples therapy work, I invite my clients to celebrate their differences. To be curious about why they feel the way they do about a particular topic. To understand that it causes no threat to their individual sense of self, or the sanctity of their relationship. If this doesn't feel safe, I then invite my clients to 'verbally contract' with each other about how to communicate. About how to convey a boundary and respect it."
• Defensiveness. Susie explains "Defensiveness also stems from shame. It's an inability to have agency and accountability for something. This can be something we have done (or not), or certain emotions. If we don't have the relationship models from our childhoods to get something wrong and still feel loved, we will take this 'blueprint' into our adult lives. Defensiveness is often subtle. It can show up as rationalisation or justification. A client might say 'I'm so busy trying to provide for everyone, by putting in the hours at work, that I just don't have time or energy to focus on our relationship right now.' This makes sense, but it ignores the impact that their lack of availability in their relationship is having."
• Stonewalling. Susie concludes "Stonewalling can also be subtle, but incredibly pernicious. It can feel akin to gaslighting if it is left unchecked in a relationship. An example of this that comes up often in couples therapy, is in the recent phenomenon of phubbing, where one or both partners use their phone as a way to stonewall. To ignore a conversation or confrontation. Stonewalling happens when we are emotionally flooded. This activates child parts, that felt helpless and powerless. For the person on the receiving end, it feels like rejection."

Susie shares insight into how to repair your relationship if these toxic traits have taken hold. She says "When trying to repair in relationships, it's really important to recognise that when these behaviours show up, both parties are in pain. It can be really helpful to journal or make a voice note when you feel critical or defensive.

What is going on for you? What was the trigger? Have you felt like this before? Who was that with? Also, take a moment to check in with your body. What are you feeling? What other times do you experience this kind of bodily reaction? After you have done this. Try to communicate with your partner your experience of what happened.

Instead of saying 'you did/don't'...say 'I noticed that I felt x,y,z when this just happened.' Compassion - for ourselves and others - is a wonderful antidote to trauma. Curiosity can help develop compassion. Ask your partner questions like 'what was that like for you?' or 'how did that make you feel?' Don't judge or even comment. Find away to accept your partner's perspective without it feeling like a competition.

When we validate the feelings of another, it chips away at our shame."

For more on relationships, a psychologist shares six signs you've found your soulmate, and indicators you could be in a codependent relationship. We also look at why people ghost each other, and the real reason is very surprising.

If you're feeling insecure in your relationship, take a look at these six healthy habits practiced by people in a secure partnership - introducing them could make a difference to how you feel.

When you're tired, busy parents, creeping worries can appear in your relationship. You might want to spice up your relationship if it feels stuck in a rut, but don't have the time or know where to start. If you find yourself often de-escalating conflict with your partner, there's a chance you could start feeling insecure about the strength of your relationship.

If you want to take a look at your relationship and cleanse it of behaviours that breed insecurity, there are healthy ones you could implement instead. To understand more about good quality relationship traits, we spoke to BACP registered counsellor, Katie Rose. Katie tells us "Taking the time to be self-reflective and curious about what's going on in your relationship can help you understand your response from a new perspective. Ask yourself, do I always respond in the same way? Do certain situations feel more difficult to navigate than others?" By making this reflection, Katie shares how to introduce healthy behaviours into your relationship if you feel insecure.

6 healthy relationship habits to help you feel secure

1. Understand your triggers. If arguments are a frequent part of life with your partner, Katie suggests working out why each side might not react rationally. This involves working out which words and phrases trigger arguments, and how to reframe them to prevent the response that continues or sparks the same quarrel on repeat. Katie shares "In an argument, you might notice that you or your partner responds to something in a way that triggers something from a different time. So, for example, in an argument, your partner loses their temper, and shouts, it might remind you of another time, when you were made to feel small, or 'not good enough.' We might respond from a childlike place of fear or shame, rather than as an adult, able to take their grievances into consideration and look at it rationally."
2. Don't just consider your own perspective. It's a partnership, right? That means both sides need to consider each other's needs and perspectives. Katie tells us "Sometimes we look for people who meet what we perceive to be a deficit in ourselves. So if you feel like you're always serious and methodical, someone who's fun and spontaneous might seem really appealing. As we grow up and take on more responsibility, the thing you valued in them becomes less appealing - who needs fun and spontaneity when life needs systems and processes. What happens if you try to step into their frame of reference, and see things from their perspective?"
3. A daily gesture of kindness. It's possible when you first got together with your partner, compliments and sweet gestures flowed. These naturally ebb away as the relationship ages, and re-introducing small acts of kindness is a healthy habit to develop. relationship psychologist John Gottman, found happy couples build kindness into their relationship and make it a priority. He found carrying out small acts of kindness daily boosts happiness and compassion levels, and lowers stress.
4. Be honest about finances. Katie tells us changing opinions relating to finances can result in conflict and insecurity. She advocates having regular and honest conversations about your financial situation, telling us "In the early, honeymoon stages of a relationship, we don't have to worry too much about the other person's values and behaviour. So, for example, someone who likes the finer things in life might seem really exciting, after all, they're offering you extravagant holidays and smart restaurants. Whether they think that money is there to be spent, or saved for a rainy day isn't particularly important when you're just dating. However, once you're in a more established relationship, navigating issues like finances and parenting might become much more stressful. It's important to have these conversations and sound out your partner regularly. Find the areas that you do agree on and build from there. In most areas, there's room for compromise."
5. Be curious. Like we said, that initial need to find out everything about each other in the early stages of a relationship feels us with joy at the thought someone is interested in who we are. Although you might feel you know your partner inside out, keep trying to be curious about them - we change and evolve and there's always something new to be learnt. Studies show curiosity in another person creates greater emotional intimacy and better sensitivity to each other's needs.
6. Share the mental load. This really can't be stressed enough, especially as it's usually women bearing the brunt of the mental load when it should be an equal part of a relationship. Katie tells us "Women tend to carry the mental load - that is, the long list of things that you have in your head that needs doing at all times - the food shopping that needs to be done, birthday presents for the party at the weekend, trousers that need shortening, the after- school classes that need to be booked and paid for. This can also lead to resentment in a relationship. Try to divide tasks up more evenly. Even if you feel that you can do something better or quicker than your partner, giving them the opportunity to do it, still relieves you of some of the work, and shows them just how much you do." 

For more on relationships, do you know about emotional cheating, and could you spot infidelity? Some people find themselves in a codependent relationship without realising - we share the signs.

Men cause more stress for mothers than their children, according to a new study. Here’s what a relationship expert and some parents have to say about it, plus tips for reducing this stress.

There's no doubt that women face numerous challenges. For mothers, the complex process of matrescence —a transitional period where they adjust to significant changes in their lives and bodies— begins with giving birth. This seismic shift often comes with the added burden of carrying the bulk of the mental load, which can lead to parenting burnout. 

So it's probably unsurprising that a study carried out by Today of over 7,000 mothers asked to report their stress levels, gave the average stress level of 8.5 out of 10 per mum. Their biggest reported stressor? Their partners. For 46 per cent of those mums, partners are a bigger source of stress than kids. This is quite a stereotypical trope in a relationship, that a male partner will be the cause of endless irritation. The parents we spoke to often reported this to be the case in line with the study. We also spoke to a therapist who shared ways to move forward.

Georgina Sturmer is a BACP registered counsellor who specialises in helping women be happy and confident in their relationships. Georgina tells us, "When it comes to a husband and wife, or any model of co-parenting, the dynamic can feel like shifting sands. Like an imbalanced power struggle. Maybe we oscillate between ‘good cop’ and ‘bad cop’. Perhaps we can’t agree on how to parent. 

"Maybe there’s simmering anger or resentment about pulling our weight in household tasks. Or in decisions around money, home life, socialising and much more. There are so many potential triggers for disagreement, and we are often tired or overwhelmed by the physical or mental load of everything that needs to get done. And this sometimes means that instead of finding our co-parent supportive, we can actually feel as if they are simply adding an extra weight to our lives."

The study also found mothers stress most about not having enough time to get everything done, with three-quarters of mums with partners reporting they do most of the parenting and household duties. One in five say not having enough help from their partner is a huge source of daily stress.

Mum-of-two, Lucy, agrees with this. She says, "I work from home and my husband works between home and an office. He always finishes before me and appears to work fewer hours. It never ceases to amaze me how he can walk in and ignore washing to be put away, a dishwasher that needs loading, recycling to put out, and every other job. I shouldn't have to spell it out for him, he's a grown man. Instead, I simmer with rage most days when I put down my laptop one minute and go straight to the kitchen the next, without pausing for breath before doing all the tasks he could easily have done." 

Mum-of-three, Kate, feels similarly. She shares, "When my husband took a job that meant he'd be away a lot, I was relieved. Honestly, life was just much easier without him in the house. I tried engaging him with household tasks - every job he left for me to do that he could've easily done himself, I left a sticky note on saying 'up yours Kate.' Because that's what leaving those jobs for me meant - that he didn't care enough about me or respect me enough to do them. He was embarrassed and attempted to do better, but now he's away most of the time I get on with everything and not having to look after him is one less burden."

Georgina tells us these feelings can be navigated, and there are ways to move forward. 

What to do if your partner stresses you out

• Getting to grips with what’s happening. Georgina shares, "There’s a common trope of one parent moaning about the other one. Maybe it’s the dishwasher, late nights, or spending money. And some of this might be playful banter. But if you’re feeling anxious or annoyed or angry on a regular basis, get to grips with what’s really happening. Is it how a specific task is done? Or is it a general issue with your relationship? Or you might also discover that other aspects of life are filtering in and giving you a sense of anger or irritation and that some of this then leads you to focus it towards your co-parent. When we untangle what’s annoying us, it helps us to make sense of what we’re feeling.  
• Communication. Georgina adds, "Once we know what’s bothering us, the next step is to consider how we communicate this. And that might sound frightening. But you’re probably already doing it, albeit in less healthy ways. The silent treatment, slamming doors, talking over each other. Imagine what it would be like to calmly and sensitively express how you are feeling. Use ‘I statements’ to express what you are feeling, rather than making it feel like an attack on the other person.  
• Be open to feedback. "It’s one thing to understand what’s going on and to start talking," Georgina continues, adding, "But another part of this is to acknowledge that our co-parent might have something to say too. And that in order to move forward, we need to be open to their constructive feedback too. 
• Remember to enjoy each other. When we have children, it’s easy to lose a sense of who we are. Our identity becomes subsumed by that of a mother, a father, a parent whose job it is to look after our children. It’s so important to retain a sense of our own identity. And that goes for the ‘identity’ of our relationship too. To remember the things that we enjoy about each other, to have fun together, to think about date nights and intimacy, even when these things need to go on the back burner for a period of time."

For more on relationships and motherhood, we share the daily habit that could be killing your relationship, and why some people turn to emotional cheating. We also have some tips to help you fancy your partner again, if you want to bring back a bit of spark to your partnership.

A personal success expert reveal the ten personality traits often found in people who lack self-confidence - and a psychotherapist shares how they can impact day-to-day life. 

It's easier said than done to be confident a lot of the time, isn't it? We can use phrases that make you a more confident parent  but it's still a universal experience to lack self-confidence some of the time. 

So recognising the traits of those with low levels of confidence, whether it's yourself or a friend, could be vital in helping you or them to build a more positive self-image and, therefore, more self-confidence. According to personal success expert Holly Burns there are ten worrying traits should be on the lookout for. Writing in New Trader U, Holly reveals exactly what the traits are. 

10 personality traits found in those lacking self-confidence 

1. Perfectionism. "Perfectionists often set unrealistic standards for themselves, leading to feelings of inadequacy and disappointment when they inevitably fall short," Burns explains, adding that perfectionism often also leads people to procrastination as the 'overwhelming' worry about something being perfect means they never start it at all. 
2. Overthinking. As well as making the brain run over conversations again and again to pick out where you may have tripped up, overthinking can also, the expert says, "Lead to decision paralysis, as the individual becomes so caught up in weighing the pros and cons that they struggle to ever take action."
3. Self-Criticism. We're all guilty of it from time to time and know that self-criticism is a tough cycle to break out of. You talk yourself down so you have even less self-confidence, leading you to again talk yourself down, and down, and the cycle continues. 
4. Avoidance Of Risks And Challenges. Engaging in risks and challenges is what helps us grow as people. But those with low self-confidence often avoid these challenges for fear of failure or embarrassment. 
5. Seeking External Validation. Because they can't get validation from themselves, people with low self-confidence often have to turn to others to make them feel good about themselves. The expert says, "While positive feedback can be helpful, an over-reliance on external validation can be problematic. It can lead to a fragile sense of self easily shaken by criticism or lack of recognition."
6. Difficulty Accepting Compliments. It seems to be in contrast with 'Seeking External Validation,' but you might notice someone with low self-confidence deflecting the praise given to them or downplaying their accomplishments. 
7. Negative Self-Talk. With all the self-criticism, external validation and difficulty accepting and believing compliments, people with low self-confidence often perpetuate a negative mindset that can be hard to get out of and constantly inspires negative self-talk. 
8. Comparing Oneself To Others. "Social media can exacerbate this tendency, as people often present curated versions of their lives online, leading others to believe that everyone else is more successful, attractive, or happy," says the expert. "It’s essential to remember that everyone has a unique journey and that comparison is rarely fair or productive."
9. Difficulty Asserting Oneself. Those who don't believe in themselves may often struggle to share their needs, desires, and opinions with others, fearing that they'll be dismissed or berated for doing so. 
10. Procrastination. The expert explains, "Individuals may procrastinate due to fear of failure, perfectionism, or a belief that they lack the skills or knowledge to complete the task. Procrastination can lead to a vicious cycle, as the longer one puts off a task, the more daunting it becomes, further eroding self-confidence."  

But why do people with low self-confidence exhibit so many of these negative traits? According to Eloise Skinner, an author and psychotherapist who spoke with us here at Goodto.com, "When it comes to why people might develop these traits, it really will depend on the individual. 

"One common factor is childhood upbringing as growing up in a tough or demanding environment can reduce self-confidence or self-belief. Another is encountering big challenges early on in life such as a lack of support from a social group or important relationship. There are also practical factors like the loss of a job or failure of a business - although these factors are likely to be more circumstantial, with individuals possibly able to gather self-confidence back over time."

But whatever the cause, the impact of low self-confidence is the same and can lead to a huge range of practical consequences. "It might lower ambitions and personal goals, or make us less tolerant of risk, or even make us feel less creative or artistic," Skinner said. 

"It can prevent us from sharing innovative ideas or strategies at work, fighting for a raise or promotion, or volunteering ourselves for new opportunities. On a personal level, it can hold us back from making new connections and relationships, socialising with others, or expressing vulnerability within our relationships. Emotionally, over time, it could also result in excessive comparison to others, or even a feeling of frustration or disappointment."

Therefore, noticing, recognising and challenging the traits associated with low self-confidence, whether you recognise them in yourself or in another, is vital. But doing that can be hard. We've got you covered with insight on body positivity, our list of inspirational quotes that can motivate, inspire and share positivity every day, and we've rounded up nine of the best positivity planners for parents. 

A couples and family psychologist has revealed the six signs that show whether or not you're with the 'right' person - but what do our experts think of the list?

In a world where 'ghosting' has sadly become a popular term for those looking for love, it can feel like the soulmate ideals we once looked up to have, well, become ghosts. But that may not be the worst thing. For one, research has shown that 'soulmate thinking' could be standing in the way of a lasting marriage for many couples and it's led one expert to call for a re-defining of the term. 

Gregory Matos, a board-certified couples and family psychologist, believes we should be thinking of a 'soulmate' as someone who you are sharing a 'highly compatible, secure, and healthy long-term relationship' with, not as someone we've just met who we believe to be 'the one' from the get-go. 

But why ditch such a romantic notion? Writing in PsychologyToday, Matos says that the idea of a soulmate can lead many people to stay in abusive and toxic relationships or, on the other end of the spectrum, cause people to jump out of partnerships with great potential because they think the 'right' person may be elsewhere. 

Instead, Matos wants people to rethink what the 'right' person looks like. He says, "What if your soulmate was someone highly compatible with you, that what was 'meant to be' was to find that level of compatibility? Why not someone who also made a consistent effort? "Let 'meant to be' mean a healthy, long-term love with someone you’re highly compatible with."

So how do you know if you've met that 'right' person who you are 'highly compatible' with? Sharing his best-case scenario of high compatibility, Matos revealed his list of six signs that proves you've found your soulmate - and they're not about matching traits or qualifications, but the way you feel when you're with them. 

6 signs you're with the 'right' person

• You experience a high degree of consistent emotional connection.
• You have fun together and enjoy similar activities or adventures.
• You crave each other sexually.
• You experience pleasure together in silence.
• You accept your partner as they are and experience acceptance from them.
• You and your partner feel chosen.

But, after analysing the signs, Jessi Gholami, a licensed PCIT therapist, clinical social worker, and senior editor of Start Here Parents, told us here at Goodto.com that there's a glaring problem, or several, with the list, especially for couples with kids. 

"The article does outline several positive qualities that can indicate compatibility and a healthy long-term relationship," she admits before adding, "But it's so important not to hold these as an unrealistic ideal or checklists of perfection. 

"Relationships go through natural ebbs and flows, especially when dealing with the demands of modern day parenthood. As busy parents, it may not always feel like you have an intense 'emotional connection' or are consistently 'craving each other sexually'." 

Instead of taking that to mean you're not with the 'right' person, Gholami says to focus on Matos's more general ideas of a healthy relationship. She explains, "The key is having an overall foundation of mutual love, respect, and commitment that can persevere through the inevitable stressors and changes that come with jobs, finances, household duties, and raising children together; The sleepless nights, the tantrums, the endless juggling of schedules and responsibilities. 

"When you're in the thick of parenthood, simply maintaining that bedrock of partnership and care for one another is what's most important. It's wise to keep realistic expectations and not get caught up in chasing a 'Hollywoodized' version of romance. As parents, qualities like dependability, teamwork, and the ability to grow together are arguably more important than checking off every box on a list."

 Dr Martha, a clinical psychologist and the author of How to Be the Grown-Up: Why Good Parenting Starts with You, agrees with Gholami, adding that the third sign, 'You crave each other sexually,' is particularly misleading for many. 

"This ‘sign’ of a highly compatible relationship is a misleading myth that may be harmful for some," she told us here at GoodTo.com. "Our society holds strong myths around sexual desire that can impact on couples’ satisfaction when there is no problem in their sexual relationship, the problem lies within the perceived societal expectations placed on couples. 

"It’s not the frequency or the ‘craving’ of sex that keeps long-term couples together. It’s how pleasurable sex is between them, how satisfied they are with the quality of sex they are having. And this is really important if you are in a long-term relationship, particularly if you are a parent because desire shrinks with familiarity and it decreases further with tiredness and time pressure. So keeping ‘desire’ high is an impossible task that can leave some couples feeling incompatible when they’re just experiencing a normal couple process." 

Navigating relationships after starting a family can be difficult. Life can sweep you up and learning how to explain the mental load of that to your partner is hard but necessary. You may find yourself feeling disconnected from your partner after having a baby, which is completely normal, but when you're ready there are plenty of ways to connect with your partner after your kids have gone to bed including one simple habit that could get your sex life back on track after having a baby. 

Your body goes through a lot when breastfeeding - and not just during, but also before and after. We've spoken to the experts to discover what you can expect. 

Milk leaks, nipple pain when feeding, mastitis and engorgement (when the breasts become very hard) and breastfeeding thrush are just some of the things commonly experienced by nursing mothers. There can also be changes to the size and shape of not just your breasts, but also your nipples.

Unsurprisingly, these changes happen because there’s a lot going on physiologically. “The breast tissue actually has a life cycle, and pregnancy and lactation complete the breast's life cycle to maturity,” says Dr Emily Spaeth, a lactation consultant and physical therapist. “Hormonal shifts, specifically elevated levels of progesterone and oestrogen, prepare the breasts for lactation throughout pregnancy."

However, as with most things about being a parent, there’s no ‘one size fits all’ pattern when it comes to breast changes when breastfeeding, and everyone’s experience will be different. “There’s a big range of normal,” confirms Emma Pickett, lactation consultant and presenter of the Makes Milk podcast.

Below we’ve outlined some of the changes you might see in your breasts when breastfeeding. Seek medical advice if you experience any changes that give you cause for concern, including bleeding from the nipples, a change in texture of your breast tissue that looks a little like thick orange peel, redness, swelling, heat, pain, or a fever.

9 things that happen to your breasts before, during and after breastfeeding

1. Tingling

A tingling sensation in the breast during feeding (sometimes likened to pins and needles) is common, and is felt during let down – the milk ejection reflex in breastfeeding women triggered by stimulation of your nipple and areola. 

When a baby latches onto your breast and begins to suckle, nerve signals are sent to the brain stimulating the release of oxytocin (also known as the 'love hormone'). This causes the muscles in the breast’s milk-producing cells to contract, squeezing the milk into the milk ducts and out through your nipple.

Whilst common, the experience will feel different for everyone. “Some people don’t feel anything when their milk is letting down; others might feel a little bit of a tingly sensation,” says Emma. “But for some people, the tingling sensation can be quite sore. They might even describe it as feeling like a little electrical shock. 

“If you are somebody who experiences a painful letdown reflex, it’s not likely to stay that way for very long – usually it’s only the first few days or weeks that it’s particularly bad. Once your supply regulates, it often starts to get a bit easier.”

Some people might also experience a tingling sensation towards the end of a feed, too - a feeling Emma describes as “almost as if the milk is migrating back to the milk storage area.” If you experience ongoing pain when feeding, seek help from a lactation expert or health professional.

2. ‘Clogged’ milk ducts

What was once universally referred to as ‘clogged’ or ‘blocked’ milk ducts is now often called ‘milk stasis’ instead – that is, when milk is not fully drained from the breast and remains there longer than it should.

“‘Clogged milk ducts’ is a misleading term, because it makes people think that they have a physical blockage in the little ‘tube’ that we call a milk duct,” says Emma. “But actually, most blocked ducts aren’t that - it’s just a bit more milk being left behind in the milk storage areas [the alveoli] than is ideal. That milk then gets leaked out into tissue where it isn’t normally kept, and the body sends its immune response because it senses a foreign body.” This results in a firm area on the breast.

Whilst women were previously encouraged to perform vigorous massage in order to clear the so-called ‘blockage’, the advice on treating milk stasis has changed in recent years. 

“The latest research shows we need to help the body to move the milk,” Emma says. This mainly entails getting the baby to feed effectively with good positioning, although very gentle massage – “no stronger than stroking a cat” – may help, along with a cool compress for comfort.

Once you’ve moved the milk effectively, you should find that that firm area of the breast should soften. However, if the milk is not drained, it can in rare cases lead to mastitis – a more serious condition. 

The symptoms of mastitis can include a firmness in the breast that feels tender or sore, skin redness (in pale-skinned people) and a fever. If you suspect you might have mastitis, it’s important to seek medical advice straight away.

3. Nipple pain when breastfeeding

Nipple pain during feeds is a common experience, with 90% of women experiencing it during the first week. “When most people talk about breastfeeding challenges, nipple pain is often the first thing on the list,” confirms Emma. 

“The most discomfort is usually felt during the first 20 seconds of the feed, when the baby’s mouth creates a vacuum that stretches the nipple to about two-and-a-half times its natural length.”

However, she stresses that just because it’s common, it should not be dismissed as normal or something that nursing mothers need to put up with. In the majority of cases, the pain is caused by poor positioning and attachment – both of which can usually be improved with the help of your midwife, health visitor or a lactation consultant.

Whilst common in the early stages, nipple pain during feeds can also develop later in your breastfeeding journey as your child grows. “You may need to seek breastfeeding positioning and attachment support as they get bigger and heavier,” Emma advises.

4. Nipple pain when not breastfeeding

Whilst nipple pain when breastfeeding is common, pain experienced outside of feeds is not normal. This could indicate nipple damage, an infection or mastitis, and help should be sought.

Sore nipples after you breastfeed could also be due to vasospasm, a condition caused by the blood vessels constricting in response to temperature change. "This usually happens right after feeding,” says Emily. “Your nipples might turn white or feel cold.” Keeping your nipples warm can help, she advises – for example, heating your bathroom before undressing for a shower, wearing extra layers and using nipple warmers.

5. Milk leaks

It can be frustrating when your breasts start leaking milk unexpectedly (especially if you’re wearing a freshly laundered top), but it’s reassuring to know that this happens to most nursing parents. “Milk leaking is pretty much universal when breastfeeding – it's rare to not experience it,” says Emma. 

However, the frequency and volume of milk leaking can differ largely from person to person. Emma stresses that this is not necessarily linked to the amount of milk your body is producing – so there’s no need to worry if you only leak a little, or leaking suddenly stops.

She explains: “There are tiny sphincter muscles around the ends of milk ducts. If you've got a particularly strong set of sphincter muscles, you might stop leaking sooner than someone who doesn’t."

She adds: “We all have different numbers of milk ducts, so if someone’s got a lot of milk ducts they may find that they leak more or in greater volumes than someone who’s only got two or three duct openings. If someone stops leaking, we don’t want them to tip into panic mode and think that means they’re not making milk; it could just be that their body’s naturally adjusted and those little muscles have got a bit cleverer at holding the milk in.”

Leaking can sometimes happen in pregnancy, too. However, Emma warns against trying to collect and store that milk – a practice known as colostrum harvesting – until the 36-week mark, as per NHS guidelines, and only if deemed safe for you to do so by a health professional.

6. Engorgement

Engorgement happens when your breasts get very full, causing them to become hard, tight and possibly painful.  “Most people will also notice that their nipples might be a little bit flatter, which can make it harder for the baby to latch on,” advises Emma.

Engorgement is very common during the first week or so after birth, as the body establishes lactation and replaces colostrum with full breast milk. This process draws lots of blood and lymph fluid to the breast, so it’s not just milk that causes engorgement at this stage. It should be reduced once effective and frequent feeding is established.

Engorgement can also develop later in your breastfeeding journey, and could be a cause for concern. “This can be a sign that your body is reacting to milk that should have been drained,” Emma says – for example, if you skip a feed and don’t pump, or when baby’s positioning is not quite right.

Engorgement may also be your body's normal response to a change in your baby's feeding patterns. For example, you might feel engorged when your baby starts to sleep for longer intervals and therefore goes longer without feeding. “Engorgement sends signals to your body to reduce production at times when milk isn't needed as much, but it should only last a short period and feel easier after a feed,” Emma shares.

In both cases, she advises: “If engorgement resolves easily then it’s nothing to worry about. But if it’s sticking around and causing a lot of discomfort, get some breastfeeding support and check that there’s no underlying problem.

7. Changes in breast shape

The notion that breastfeeding makes your breasts saggy is a myth, Emma tells us. “Research has clearly demonstrated that pregnancy is what affects the sagginess of the breast – along with weight changes and smoking,” she says.

That said, some people find that their breasts feel a bit empty and hollow after they stop breastfeeding – especially if they experienced engorgement, as the contrast may be more stark.

However, don’t assume that the way your breasts look immediately after you finish breastfeeding is the way they will look forever. “Things change once a few menstrual cycles have gone by and you’ve had a hormonal surge during each of those cycles,” Emma says.

Meanwhile, Emily encourages her clients to try strengthening the pectoral muscles (a press-up challenge could be a good option when you feel ready), breast massage, and getting to know the changed body they inhabit. “Ask yourself, who is she? And be kind and curious as you are getting to know the answer to that question."

8. Changes in nipple shape and colour

The appearance of your nipples might also be changed after breastfeeding, and these changes can be more permanent.

“A lot of people who maybe had flat or slightly inverted nipples pre-baby may find that they never have that again after they’ve breastfed – so don’t be disconcerted if your nipple shape does change,” Emma says.

Some women may also experience a darkening or lightening of the skin around the nipples (the areolas). Emily tells us: "Your baby's vision isn't great when they're born, but they can see contrast, so your body changes so it's easier for your baby to find the source of their food. 

“Sometimes, these changes are permanent, but after the hormones of breastfeeding leave your body, it's common for your areolas and nipples to shrink and become less pigmented."

9. Blebs

Blebs are little blisters that form at the end of milk ducts. They trap milk, giving the appearance of tiny whiteheads on your nipple, although they can turn more yellow over time.

“Usually they’re caused by the nipple rubbing where they shouldn’t,” says Emma – for example, the back of baby’s tongue or the roof of their mouth.

Blebs will usually go away on their own, and shouldn’t be popped or removed due to a risk of infection. “If the breast is soft between feeds and feels comfortable, usually we suggest leaving the bleb alone – but maybe get some support around positioning and attachment, in case that is the underlying cause,” Emma advises.

If, however, you experience any pain or discomfort with blebs or there are obvious signs of a blockage, then seek medical advice.

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Using the best sunscreen for your face every day, rain or shine is an essential aspect of skincare.

All experts agree that using the best sun creams is a non-negotiable way of keeping your skin safe. According to Harley Street consultant dermatologist Dr Ophelia Veraitch, “Our faces are exposed to UV light and visible light on a daily basis. UVA causes skin ageing and hyperpigmentation. UVB causes damage that increases the risk of developing skin cancer. The skin is exposed to these factors on a daily basis, no matter what the season or whether you’re inside or outside - rays can penetrate through clouds and windows.”

Not only is it important to use sunscreen to prevent skin cancer symptoms, studies show that sun damage accounts for 80% of signs of ageing. Thankfully, sun creams have come a long way - the best sunscreen for your face is now as light and comfortable as your best moisturisers, while doing some essential shielding. We narrowed down our favourite picks and spoke to several dermatologists to get their expert take on each buy. 

What to consider when looking for the best sunscreen for your face

• Star rating: Our in-house star-rating system is based on peer reviews. They’ve tried and tested the sunscreens and awarded stars based on factors such as product quality, ease of use, customer feedback, awards and value for money. Products that have received a 5 star status are rare and considered exceptional, going above and beyond our reviewer’s expectations.
• The type of sunscreen and the level of protection it offered: With sunscreen being such an important product, we wanted to make sure that every buy on this list offered high levels of protection. We considered both chemical and physical formulas (with an explainer on both below), and opted for a minimum of factor 30 protection. Dr. Veraitch doesn't advise going below 30, she explains "I recommend an SPF50 daily, as it provides the most effective protection. However, for those prone to skin congestion and acne I am more flexible in my advice and advise that lower SPF can be advisable, down to SPF30."
• The wearability of the formula: There's no use buying the best sunscreen for your face if you're not going to actually use it. For the formula to really work it has to be one that you really want to wear - we only picked options that felt really comfortable to wear, that didn't feel greasy or sticky, and sat nicely under makeup. 
• Cruelty-free: More and more beauty brands have realised that testing on animals is not a humane or sustainable practice. We’re keen to select products from brands that follow this ethos.

The best sunscreens for your face, picked by our beauty team and dermatologists

As we've already touched upon, mineral sunscreens have previously had a bad reputation for being thick, difficult to rub in and leaving a white cast. Luckily Dr Dennis is debunking all those myths for us, having created a mineral sunscreen that’s easily absorbed and suitable for all skin tones. 

We were concerned that a high factor, mineral sunscreen would result in breakouts, but there were no spots to be found, even on typically oily areas across the T-zone. The texture is light and comfortable, and as an added benefit, it's packed with antioxidants like bearberry, sea buckthorn, lingonberry, and ferulic acid. And these work behind the scenes to banish the pesky free radicals which can speed up the ageing process.

Dermatologist verdict: "It's a physical sunscreen suitable for all skin types but especially dry skin," Dr Anton Alexandroff, a Doctify-reviewed dermatologist explains. "It's also non-comedogenic which means it's safe for acne-prone skin too. Plus it is made by an experienced dermatologist and is very hydrating."

SPF and oily skin don’t tend to play nicely together. And if you’re anything like me, you’re more likely to bring home a face full of tiny white heads from your holiday than a glowing tan. Enter Heliocare. The oil-free formula glides onto skin before becoming quickly dry to the touch. Once on, we found it sits nicely under make-up, and doesn’t contribute to the dreaded 3pm shine. It didn't block our pores either, leaving skin clear and fresh. The colour is ever-so-slightly tinted, which makes it a great all-rounder for all skin tones.

Dermatologist verdict: "I’m a huge fan of Heliocare 360 as the range genuinely offers something for everyone and their preference e.g. spray, cream, gel etc," says consultant dermatologist Dr Emma Wedgeworth. "It features Fernblock, a unique ingredient which harnesses natural plant power to defend skin cells from damage caused by the sun and protecting our skin cell DNA, alongside a Bioshield system that protects skin against visible light - like our own melanin, but much more powerful."

For high-quality facial sun cream, La Roche Posay's SPF 50+ Anthelios Ultra Comfort Cream is one of the best out there. Although it comes with a higher price tag, it's worth investing in if you really struggle with dry skin due to it's added hydrating powers. The ingredients create a lightweight cream which provides a spectrum of defence against harmful UVA, UVB and infrared radiation, while also moisturising the skin and helping to create a healthy complexion.

Dermatologist verdict: This is a great sunscreen that provides protection against infrared, UVA, UVB radiation which helps protect against skin cancers as well as photoaging," Dr Suchitra Chinthapalli tells us, consultant dermatologist at The Harley Street Dermatology Clinic. "It's hydrating and applies easily. It's particularly useful if you have dry skin."

We love Piz Buin's facial sun cream as it was designed alongside dermatologists, with sensitive skin in mind. This means that it's really effective in preventing prickly sensations and blotchiness caused by UV rays on the skin. It offers sun protection along with the brand's unique anti-irritant shield, helping our skin to become more resistant to the sun in the long term. Plus it's both water and sweat resistant, making it a good contender for hotter days. We loved using this on a particularly sweltering summer day, skin felt comfortable and soothed.

Dermatologist verdict: "This is designed for sunsensitive skin, and also sensitive and itchy skin making it a good pick overall," says dermatologist Dr Anton Alexandroff. "Water and sweat resistant, it contains powerful antioxidants to protect against UVB and UVA damage."

5. Ultrasun UV Face & Scalp Mist SPF50

Be honest, do you really take your sun cream all the way to your hairline, or does the prospect of greasy hair cause you to stop halfway up your forehead? If that sounds like you, you’re not alone. In fact, according to Ultrasun MD Abi Cleeve, this is one of the sites where skin cancer is becoming most prevalent. To help you ensure you’re getting the best possible protection, without compromising on your roots, this lightweight spray has been designed as an extra step. Abi adds that it's a mix of between mineral and chemical sunscreen to reap the most rewards: "At Ultrasun we look for an optimal balance between the two, so we look at smaller particles of titanium and zinc that will physically stop the sun’s rays, combined with chemical absorbers in a quantity and a level that the skin can cope with."

We've been keeping one in our bag, and one on our desks, for fuss-free top-ups whenever and wherever necessary. It’s completely transparent, so won’t leave you with tell-tale white dots on your skin.

Dermatologist verdict: "This contains InfraGuard which combines organic sunflower shoots and powerful antioxidants from the tara tree," Dr Anton tells us. "This means it protects from both infrared and visible blue light. It's a quick drying transparent spray which can be worn over or under cosmetics." 

Released in 2021, this is Eucerin’s first medical SPF, and boy does it pack a punch. Instead of simply protecting skin against UVA and UVB damage, it has been specifically formulated to prevent non-melanoma skin cancers including actinic keratosis too. Actinic Keratosis appears on the skin as dry, scaly spots and is often clay-like in colour. It can become malignant if left untreated. Remember to check your skin regularly for any changes, and visit your GP if you’re concerned. As for the formula, we found it to be impressively lightweight for an SPF 100. The yellowish colour absorbs quickly with no white cast.

Dermatologist Verdict: "The highly effective combination of high UVA/UVB protection and broad-spectrum filters offers our consumers maximum sun protection," explains Dr. Gitta Neufang, Chief Innovation and Medical Officer at Beiersdorf. "As intensive protection is important in particular for skin, which is already damaged, we also tested its skin tolerance on patients with skin which is sensitive to the sun and with actinic keratosis."

If you’re on a budget, Garnier Ambre Solaire Anti-Dryness Super UV is a real bargain. It’s suitable for all skin types but really earns its keep when used on skin that’s sensitive, dry, or easily irked. There’s no added fragrance and it won’t sting if some does end up near your eyes.  As for the texture, we found it was slippery, but not greasy, so you don’t need a huge amount to get a decent layer of coverage. The addition of glycerin helps skin to hold onto moisture, even in warm, drying conditions.

Dermatologist verdict: "It's an affordable synthetic sun cream that's great for dry skin as it hydrates skin and makes skin smooth," dermatologist Dr Anton Alexandroff summarises.

Nivea's specialist face sun cream is another great option. It's specially formulated to create a long-lasting, mattifying effect, meaning that you can wear it under makeup and avoid the classic greasy shine that many sun creams create. It's lightweight and immediately absorbs excess oils from the surface of your skin, meaning that it's one of the best sunscreens for your face if prone to acne. Our blemish-prone tester loved the texture of this, and the grease-free finish.

Dermatologist verdict: "I tend to use ‘Nivea for Kids’ but will be giving this a try," says Dr Adam Friedmann, a consultant dermatologist at Stratum Clinics. "My criteria for use is that it is a high SPF, so 30 or above, it has a high UVA star rating, it goes on easy with no ghosting/whiteness, it lasts well in water and doesn’t sting the eyes too much. This ticks all those boxes"

We love a product that does just as it says on the bottle, and this SPF really does deliver a silk-like consistency. It’s lovely and light and feels cool on the skin, which is a welcome treat on warm days. The finish is quite luminous, which might not suit all tastes, but definitely gave our lackluster skin a pick-me-up. Use the built-in pipette to easily dispense a few drops onto the back of your hand before liberally massaging in. It pays to use extra on your hands too, as these can be one of the first places to show signs of ageing.

Dermatologist verdict: Dr Anton Alexandroff likes the fact that this "contains plant stem cells and antioxidants" which boost skin health and growth. He adds: "This has BlueScreen Digital De-Stress technology to protect against high energy visible blue light plus infrared light as well as UVB and UVA." Aka the more pollutant protection the better.

We have tried a lot of sunscreens over the years, but none deliver quite like Murad. The Invisiblur Perfecting Shield is a real favourite of the Goodto team, mainly as it doesn’t feel at all like sunscreen. It has a luxurious, velvety texture and creates such a smooth canvas that it doubles as a primer as well. We like wearing it on no-make-up days too to take the edge off of large pores and other imperfections. If that’s not enough to sway you, the skincare benefits might. Mushroom peptides and cucumber extracts work behind the scenes to restore firmness and moisture.

Dermatologist verdict: Though "expensive" Dr Anton recommends this for "all skin but especially combination because it primes skin and minimises pores and fine lines. It's ideal before make up."

Can’t face the idea of adding another step to your beauty regime? This two-in-one make-up setting spray and SPF might just be the best facial sunscreen for you. It’s pricey, but we think it's a treat to use, flexing an expensive-feeling mist action that evenly dispenses product across your face and neck. It looks good too, with light-diffusing silicones leaving skin looking like it’s been graced by a soft-focus filter. It is quite mattifying, which works well for oily and combination skin, but may give too flat a finish if your complexion is naturally dry.

Dermatologist verdict: "It's a mineral sunscreen and this makes it a good fit for those with sensitive skin. I also like that it is water resistant for up to 80 minutes," says dermatologist Dr. Anton.

The brand that brought us their game-changing, spot-reducing stickers are at it again, this time formulating a gentle sunscreen especially for those with sensitive or breakout-prone complexions. Going one step further than being simply non-comedogenic (meaning it won’t block your pores) it also contains tea tree oil, a natural anti-inflammatory with anti-bacterial properties. The formula contains a mix of both mineral and chemical filters, creating a physical barrier to UV whilst absorbing additional and turning it into heat instead. Word of warning - it appears shockingly white when it comes out of the pipette, but quickly dials down to a transparent finish as you rub it in. It’s lightweight, and doesn’t make your face feel hot or caked in product. The finish is smooth and silky with a subtle glow. The ideal base for make-up.

Dermatologist verdict: Dr Anton Alexandroff likes this mineral-chemical hybrid for it's added spot fighting powers. "It helps to treat spots, hydrates skin, lightens dark spots and protects against new dark spots." Win win.

Hyaluronic acid is a hero hydrator that can hold up to 1000 times its own weight in water. It occurs naturally in the skin, but stocks deplete as we age, so doubling down with skincare will only make your complexion feel plumper. This SPF is full of the good stuff, and for that reason left our skin feeling fresh and glowy. A little goes a long way, so apply slowly, you can always add more. Because of the added skincare benefits, there’s no need to layer over a moisturiser or serum unless you think your skin needs it.

Dermatologist verdict: "I recommend any of the sunscreens listed by La Roche Posay," says Dr Abha Gulati, a consultant dermatologist at Stratum Clinics. "They are effective and are developed to suit patients with and without skin sensitivities or problems. For example, the range includes products for acne-prone skin, atopic dermatitis, pigmentation and some contain anti-aging compounds."

We love it when products can multitask by having a couple of benefits in one, and this is the best sunscreen for your face that certainly delivers across multiple fields. The secret is the addition of hardworking Vitamin C, which will help brighten any pigmentation or dullness, and also protect skin from damage caused by pollution. As for the formula itself, it's an incredibly lightweight texture that sinks in quickly and leaves no white cast. 

Dermatologist verdict: Harley Street consultant dermatologist Dr Ophelia Veraitch, rates this formula. "This contains hyaluronic acid and glycerin which are great for maintaining the skin barrier," she says. "It also contains vitamin C which is an excellent antioxidant, and particularly good to prevent and treat hyperpigmentation. I like that it has a very thin formulation, so it's not so congesting for breakout or acne prone skin."

You don't have to spend a lot of money to get the best sunscreen for your face, and this buy proves it. The beauty team are big fans of this light, comfortable formula that feels more like a moisturiser than a sunscreen. It also has the benefit of being fragrance-free and waterproof, meaning it's suitable for sensitive skin and will last through hot summer days. 

Dermatologist verdict: Dr. Veraitch's verdict is, "It is water resistant so good for summer holidays. For water-resistant SPF I advise applying it in the hotel room before going outside to the pool, as this allows time for the SPF to dry onto the skin. I like that this formulation is fragrance-free too. I will however note that it contains octocrylene which isn't reef safe, so I wouldn't advise wearing it when in the sea."

How we tested the best sunscreen for your face

For the purpose of finding the best sunscreen for your face, we did a lot of testing. We wanted to try options at all price points, so tried products from budget brands all the way through to the high-end, luxury picks. We tested each buy for a minimum of two days to give them a really rigorous testing, and to fully test out how they each felt on skin. 

We've looked at the ingredient list, checked the prices and SPF levels, then considered our thoughts on the application and how well it absorbs. This is in addition to considering other skin factors too, like products being non-comedogenic (won't block pores), anti-aging, and moisture-adding. 

For our final test step, we consulted the experts - a team of trusted dermatologists - who looked at all the science and signed off on the products' pros and cons. The list you see is a rigorously compiled list that takes all of these into account, ranked in star order.

How to choose the best sunscreen for your face

The best sunscreen for your face is dependent on your skin tones, as people with different colourings have differing needs and requirements. “The Fitzpatrick scale classifies skin colour and its ability to tan into six skin types ranging from type 1 skin (fair skinned, blonde/red headed) to type 6 skin (black African/Caribbean skin),” says Dr Adam Fridmann, Consultant Dermatologist at The Harley Street Dermatology Clinic.

“Those at the lower end with paler skin will only ever burn, or tan minimally, however, those people with darker skin at the mid or higher end of the scale have a natural ability to produce melanin to protect the skin and tan easily. SPF 15 is fine for those with olive or darker skin types and SPF 30 for most white, Caucasian skin. Very fair pale skin could benefit from increasing the SPF to 50."

Unfortunately, not all sunscreen manufacturers have cottoned on to the importance of suitable shades for all skin tones. For that reason, if you’re at the higher end of the Fitzpatrick scale, you may find that some sunscreens for face leave you with a white cast. Formulas that are lightweight, or describe themselves as “invisible” or “suitable for all skin tones” are the best options here.

We spoke to the following skincare experts:

With so much information swirling around about exercising during pregnancy, it's easy to feel overwhelmed by it all.

The guidance around postnatal exercise is fairly clear cut; most women should wait until their six-week postnatal check before returning to strenuous exercise, although gentle workouts may be possible before this for those who had a ‘straightforward’ birth (i.e. not a C-section of significant tearing).

However, many expectant mums find the advice around which pregnancy exercises they can and can’t do a little more confusing. Should you carry on exercising as you always have – or stop completely? Is it safe to run when pregnant? And is it true you can't lie on your back – in an online pregnancy yoga class, for example – after the 16-week mark? 

Official guidelines from the UK’s Chief Medical Officer confirm that exercise is beneficial during pregnancy and should be encouraged. They recommend aiming for 150 minutes of moderate intensity activity a week, along with two muscle-strengthening activities.

"Moving your body during pregnancy is incredibly beneficial for both your body and mind," confirms Ash Ormond, a physiotherapist with a special interest in women's health. 

She does note, however, that exercise may need to be adapted during pregnancy in order to keep you and your baby safe. "Always get your doctor's approval, stay hydrated and listen to your body,” she advises. 

“With some simple precautions, you can safely continue strength, stretching and cardiovascular exercise during this special time."

Below, we separate fact from fiction so you can keep exercising safely and confidently throughout your pregnancy.

11 exercise myths around pregnancy

Myth 1: You should carry on exercising as you always have

Whilst the official guidelines give the green light to anyone who wants to continue exercising during their pregnancy, there are key modifications you’ll need to make in order to keep you and your baby safe and healthy.

Most notably, the guidelines specify that any activity should be performed to a moderate intensity. A key indicator of this is the ‘talk test’ – that is, you should still be able to hold a conversation whilst working out.

It can be helpful to think in terms of percentages, says Shakira Akabusi, a pre and postnatal fitness expert and the founder of Strong Like Mum. “For cardiovascular exercise, I generally advise working to no more than 70% of your maximum effort, dropping down to 50% in your third trimester,” she says.

This will obviously differ not only from person to person, but also from week to week as your pregnancy progresses, and even day to day based on how you are feeling – so it’s important to listen to your body and only do what you feel capable of and comfortable with.

The guidelines also highlight activities that are a no-no during pregnancy. These include anything that risks ‘bumping the bump’, such as martial arts or ball sports,  or where there is a high risk of falling, such as horse-riding and skiing. Scuba diving and anything performed at high altitude is also on the list.

Certain exercises, such as core work and any move that requires you to lie flat on your back, will also need to be modified – as we explain in more detail below.

Myth 2: Exercising in pregnancy leaves you more tired

Tiredness is a common complaint in pregnancy, and you might think that exercising would only add to this. However, the opposite is actually true. “The chemical process that happens when we exercise actually creates more energy in the body,” says Shakira.

If you do find that you are significantly more tired after exercise, this could be a sign of overexertion, she adds – so, once again, it’s important to maintain a moderate intensity.

She also highlights the importance of staying hydrated  and refuelling after exercise to help maintain energy levels, as well as giving the body ample opportunity to recover.

“Rest is equally important as exercise, particularly in the third trimester and the run up to birth,” she says. “So in those last few weeks of the third trimester, maybe your 50% is just going for a ten minute walk.”

Myth 3: You can't do exercises on your back after 16 weeks

Government guidelines state that you should avoid lying on your back for more than a few minutes, particularly after 16 weeks. 

This is because the growing weight of your baby puts pressure on the vena cava, a large vein that carries blood to your heart. This can lead to supine hypotension syndrome, symptoms of which can include feeling sick, dizziness, headaches, lightheadedness, breathlessness and a general feeling of discomfort.

However, in line with the guidelines, it’s fine to perform some exercises lying on your back for a short period of time provided it feels comfortable and you don’t experience any of these symptoms.

Some women may find that propping themselves up can help them continue to exercise on their back. For example, using a pregnancy wedge, some pillows or a Pilates ball behind the shoulders.

Ultimately it’s about finding what feels right for you within the limits of the guidelines. "Lots of people are totally comfortable on their backs way beyond 16 weeks, and if it's not causing any symptoms, the person should be fine to be there for a short time," Grace says.

Mum-of-four Shakira adds: “In my first two pregnancies, I felt really comfortable on my back right up until the end of my third trimester. But with my twin pregnancy, at the start of the second trimester I already couldn’t lie on my back.”

Myth 4: You can’t run in pregnancy

If you were a runner prior to getting pregnant, it is safe to continue doing so as long as it still feels comfortable.

However, as a high-impact activity, symptoms such as hip and back pain and incontinence can pose a challenge for runners during pregnancy due to the extra weight of your growing bump.

"As soon as symptoms start, you need to reconsider how you are exercising and adapt," Grace says. This may mean reducing the length of time you run for, as well as taking the intensity down to a light jog or even a brisk walk.

She adds that such modifications may be beneficial towards the end of your pregnancy even if you are not experiencing symptoms, due to the increased pressure on your pelvis and pelvic floor. 

Myth 5: Cycling is too risky after the first trimester

Cycling can be a great way to contribute towards hitting the recommended 150 minutes of moderate intensity weekly activity throughout your pregnancy. Just be sure to keep your level of exertion at a level that passes the talk test.

However, given the increased risk of falling, it’s probably best to forgo any trails or busy city streets in favour of a stationary exercise bike instead.

Ash explains: "While high speeds or tricky terrain should be avoided, stationary cycling is gentle on your joints and an effective way to maintain cardio fitness. 

“Ride at an easy pace and intensity and make sure the bike is properly adjusted. Avoid leaning too far forward, listen to your body and stop if you feel discomfort." 

Make sure you've got a bottle of water with you to stay hydrated. You could also place a fan in front of your exercise bike to avoid overheating.

Myth 6: You shouldn't lift weights when pregnant

Weight training in pregnancy can be incredibly beneficial – and not just only because it prepares you for all the lifting you’ll be doing once the baby arrives. 

“Anyone who’s already a mother will know that you are constantly lifting throught the day: children, car seats, etc. So weight training is really encouraged in pregnancy,” says Shakira.

The advice differs depending on whether you lifted prior to falling pregnant or not

New to weights

If you didn’t lift weights pre-pregnancy, it’s best to build up slowly. Shakira recommends starting with forms of strength training that don’t involve weights, such as bodyweight exercises and resistance band workouts, before progressing to light free weights such as dumbbells.

Experienced in lifting weights

If you did train with weights before falling pregnant, it’s advisable to opt for lighter weights, especially as your pregnancy progresses. “I always advise my clients not to lift more than 50-70% of their maximum weight throughout their second two trimesters,” says Shakira.

Ditching the quick repetitions is also advised. “During pregnancy, I would always advise clients to lift slowly and controlled as opposed to working really quickly.”

Reducing the weight and speed of your workouts will help to avoid overexertion and injury, which pregnant people can be more prone to due to an increase in the hormone relaxin.

“The role of this hormone is to loosen the joints in and around the pelvis so that the pelvis can move and the baby can descend down the birth canal,” explains Shakira. “But the effects aren’t just isolated to the pelvis – they happen across all the joints in the body, causing them to be less stable and putting us more at risk of injury.”

You should also avoid lifting weights overhead towards the end of the second trimester and in the third. This is because of the way our posture changes as pregnancy progresses.

“As our bump grows the pelvis shifts out of alignment, which naturally puts a lot more pressure onto the pelvic floor, which is supporting not only the baby, but also amniotic fluid and placenta,” explains Shakira.

“Once the posture changes, weight bears more onto the pelvic floor muscles. Therefore in the later stages of pregnancy, I would advise lifting weights no higher than shoulder height to avoid overarching the lower back, which increased pressure on the pelvic floor. Instead, do movements such as lateral raises, bicep curls or weighted lunges.”

Myth 7: Swimming pool workouts aren't safe in pregnancy

Swimming is generally viewed as a fantastic way to workout during pregnancy, with many valuing the feeling of virtual weightlessness it gives expectant mums.

However, previous scare stories have given rise to an (unfounded) fear that swimming in chlorinated water can be harmful to unborn babies, potentially leading to birth defects.

This notion was debunked by a 2010 study of over 70,000 pregnant women. It concluded that swimming in pool water was not associated with adverse outcomes. In fact, the opposite was true, with the study concluding that women who swam in early and mid-pregnancy were less likely to give birth to babies with malformations than those who did not exercise. They also had a slightly reduced chance of preterm delivery.

Ash tells us: "Swimming and water workouts are fantastic options throughout pregnancy as the water supports your weight. The buoyancy of the water makes swimming very joint-friendly, allowing you to maintain strength and cardio fitness. Some great moves are walking laps, gentle water aerobics and gentle lap swimming."

You may, however, want to give hot tubs and jacuzzis a swerve during pregnancy, due to an increased risk of overheating, dehydration and fainting.

Myth 8: You can’t work your abdominals in pregnancy

Contrary to common belief, you can still continue to work your abs during pregnancy. However, it’s important to modify any abdominal work in a way that manages the pressure it creates in your core. 

“During pregnancy, your rectus abdominus muscles (AKA your six pack muscles) move away from each other to make space for your bump,” explains Hollie Grant, a pre and postnatal Pilates expert and the founder of The Bump Plan. “This causes the tissue between those two muscles, the linea alba, to stretch and thin.”

To prevent damage to this thinned and stretched tissue, she says it’s important to avoid aggressive ‘doming’ whilst performing core exercises. So what are the signs to look for? “The tummy goes pointy like a Toblerone as pressure is pushed out through the gap between your rectus abdominis muscles.”. 

Whilst soft doming is OK, Hollie says that hard doming should be avoided. “If it’s aggressive, very hard, and uncomfortable, it’s time to modify!” You can manage doming by making the exercises a little less intensive, or avoiding them completely if you find you can’t do them without doming occurring.

Of course, as pregnancy progresses most people will get to a stage where abdominal work is logistically impossible or too uncomfortable, or can’t be done without hard doming.

For this reason, Shakira argues that it can be helpful to focus on exercising the core as a whole, rather than the abdominals exclusively, to aid a healthy pregnancy and efficient postpartum recovery.

“I would always question not just what can you do, but what’s the most beneficial? And crunches and sit-ups are just not the most beneficial thing.”

She encourages exercises that target the deeper abdominal muscles, including the transverse abdominis, and the pelvic floor. “This will help us create a strong core that will support your whole body, the spine and your posture, without placing too much pressure on that weakened front abdominal wall.”

Static contraction exercises such as modified plank (performed on the knees), bird dog (where you extend opposite arms and legs from a hands and knees position) and bridges (where you lie on your back with your knees bent and raise your hips) are all great for targeting these muscles.

Myth 9: Pilates should be avoided after the first trimester

As a low-impact and low-to-moderate intensity activity, Pilates is a great way to continue moving throughout pregnancy. However, some Pilates moves will obviously become more logistically challenging – or outright impossible – as your bump grows, most notably in the second and third trimesters.

These include moves that involve:

These moves require special attention and modifications, as outlined below. As such, it’s best to attend a class (whether in person or online) that’s specifically designed for pregnancy, with a qualified prenatal Pilates instructor.

“That way, they can really ensure that any exercise you do is safe and will actually benefit you, whether that’s by making pregnancy more comfortable or making labour smoother,” says Hollie.

Pilates exercises performed on your front

For obvious reasons, anything that involves lying on your front should be avoided once it is no longer an option for you and your bump.

Pilates exercises that target the core

Moves that work the core such as roll-ups, ab curls and crunches are fine to continue with as long as your bump allows, but will typically require some modification.

“People might think that you can’t do crunches in pregnancy, but that’s outdated advice,” shares Hollie. “We now know that you should continue to do core work in pregnancy, and that’s one reason Pilates is so great for you.”

However, it is vital that you avoid aggressive doming, as outlined in point eight above.

Pilates exercises performed on your back

NHS advice states to avoid lying on your back for more than a few minutes when pregnant. However, you can continue to do Pilates moves that require you to lie on your back, says Hollie, so long as you limit how long you do them for and mix them up with other moves.

“For example, you could do one exercise lying on your back for a minute or two, but then change position and do something lying on your side, then something in standing,” she suggests.

As with all exercise, the key is to listen to your body, stop if anything feels uncomfortable or wrong, and seek advice if you’re unsure about how to continue.

Myth 10: Exercise will trigger preterm labour

Preterm labour is defined as labour that occurs before the 37th week of pregnancy, the point commonly referred to as ‘full-term’.

"While overexertion is not advised, regular exercise has not been linked to preterm labour," Ash says.

Indeed, research has confirmed that women who exercise moderately during pregnancy are no more likely to experience preterm labour than those who do not exercise.

The study of 2,059 healthy pregnant women also found that exercise could increase the chance of a vaginal delivery, and reduce the risk of developing conditions such as diabetes and high blood pressure during pregnancy.

And more recent research has suggested that exercise can actually reduce the chances of preterm birth.

Myth 11: Kegel exercises alone will maintain good pelvic floor health

You’ll hear a lot about the importance of pelvic floor exercises – also known as kegel exercises – during pregnancy. These are designed to help strengthen the pelvic floor muscles, which support the bladder, bowel and uterus, and are placed under increased pressure during pregnancy.

However, kegel exercises alone are just one piece of the pelvic health puzzle, and should ideally be practised in conjunction with other exercises that also help the surrounding muscles that support the pelvis to stay strong and flexible. 

“We don’t just need our pelvic floor to function when we’re sitting or lying down,” says Shakira. “We also want it to function when we’re doing everyday movements, so we want to replicate that with our exercise.” Exercises such as squats, lunges and bridges are all great for achieving this.

Meanwhile, Hollie points to single-leg exercises as another great way to strengthen your pelvic floor. Examples include single-leg deadlifts and scooter, where you stand on one leg and the other leg stretches out behind you, perhaps tapping the floor. 

Efficient breathing is also key in helping the pelvic floor to relax and release effectively. “Breathwork is a really helpful way to make sure that your pelvic floor is flexible, and not just strong,” Hollie says.

“When you breathe efficiently using the diaphragm (the inhaling muscle), the pelvic floor lengthens and stretches as you breathe in to manage the increased pressure that’s created in your core. Then when you breathe out, the air is blown out and the diaphragm relaxes, and your pelvic floor goes back to normal.”

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Pregnancy exercises can keep you happy and healthy throughout all of your trimesters, but you may be wondering what activities you can do safely - and what to avoid.

The NHS confirms that exercise in pregnancy is good and safe for you and your baby. Not only does it help to manage pregnancy weight gain, but it also helps prepare your body for the stages of labour. "Exercise during pregnancy can keep you energised and strong enough to carry a baby," says certified pre- and postnatal trainer Anna Kaiser, "Elevating your heart rate will help stimulate blood flow, reduce inflammation, increase energy and beat those baby blues, as long as you don't push yourself beyond what you're used to."

Remember, it's likely that your energy levels and mood will fluctuate during your pregnancy so it’s important to be mindful of how you are feeling on any given day, but overall, staying fit and well is really important for both mother and baby in all three trimesters.

And, there are specific activities you should avoid in order to stay safe whilst exercising in pregnancy. These include anything that risks ‘bumping the bump’ (such as contact sports or those with a higher risk of falling), as well as scuba diving and exercising at high altitude or in extreme temperatures.

5 best pregnancy exercises 

1. Swimming

How to swim in pregnancy safely: You can generally swim throughout pregnancy for as long as you feel able and, according to research, it’s one of the safest forms of exercise during pregnancy. Breast stroke is a good swimming style because it opens and strengthens your chest. This prepares you for when you need to control your breathing in labour. Plus it opens your hips and encourages flexibility of the pelvis. Just remember to keep your back and neck straight in order to protect your back. If you have difficulty, use a float under each arm or under your chest. Do as many lengths as you can but stop if you feel tired. 

Get the benefits: The hydrostatic pressure of the water helps to reduce swelling, improve the circulatory and respiratory system and lower blood pressure, and because it’s low-impact, there’s minimal stress on the joints.

2. Pilates

How to do Pilates in pregnancy safely: If possible, attend a class that is specifically designed for pregnancy with an instructor who is qualified to teach prenatal Pilates. This way you will know that all the moves are safe for pregnancy, and that you’re getting the most from the class.

Pre- and postnatal fitness expert Hollie Grant told us, “If you join a generic class, you might find that there’s a few times that the instructor says, ‘you can’t do this exercise, or sit this one out’ - particularly if it’s something lying on your back." 

You’ll also need to be mindful of modifying any moves that create pressure in the core, says Hollie, paying particular attention to something known as ‘doming’. This occurs when increased pressure is placed on the linea alba, the band of connective tissue that runs down your midline and naturally stretches during pregnancy as your ab muscles — the rectus abdominis — separate. "The tummy goes pointy like a Toblerone as pressure is pushed out through the gap between your rectus abdominis muscles,” she Hollie. 

While this separation of the so-called ‘six-pack muscles’ (known as diastasis recti abdominis) is quite normal and common, any movement that causes hard doming should be modified accordingly. “If the doming is aggressive, uncomfortable and hard to the touch, it's worth regressing an exercise to reduce your risk of a hernia,” Hollie advises. Again, a qualified prenatal Pilates instructor can ensure you continue to practise safely.

Get the benefits: As a low-impact, moderate-intensity workout, Pilates is a great option during pregnancy. “Pilates helps maintain or build strength in the body that really helps as your body changes through pregnancy,” says Hollie. 

The benefits, she says, include keeping the core, glutes and lower back active – all of which can support a healthy, happy pregnancy. “I also really like the mind-body connection,” she adds. “With Pilates you have to really concentrate, so it might be twenty minutes or an hour where you’re just thinking about how your body feels, rather than thinking about all the things that come with becoming a mum.”

Additionally, research published in the journal BMC Pregnancy and Childbirth suggests that doing Pilates when pregnant can actually significantly reduce the pain experienced during labour and even "increase maternal satisfaction with the childbirth process."

3. Yoga

How to do yoga in pregnancy safely: As with Pilates, it’s best to attend a specialist pregnancy yoga class with a prenatal-trained instructor. Similarly, pay special attention to moves that work your core and pelvis, or those that require you to lie on your back.

With all moves, it’s also important not to overstretch in order to avoid injury, which is more common during pregnancy thanks to the body producing more of the hormone relaxin. “It prepares the body for childbirth by relaxing the ligaments around the joints,” explains Rosie Stockley, an ante and postnatal exercise specialist and the founder of video workout platform Mamawell. “It’s particularly useful in the pelvis, but can make other joints less stable."

Get the benefits: Studies also show that prenatal yoga may result in less labour pain, a shorter labour and a reduced risk of premature labour. 

Yet pregnancy yoga specialist Clare Maddalena believes it’s the mental benefits that mums feel the most. Pregnancy yoga can give you the time to come to terms with the many changes pregnancy brings, whilst readying yourself for labour.

4.Pelvic floor exercises

How to do pelvic floor exercises in pregnancy safely: Pelvic floor exercises themselves are relatively straightforward to do. They involve contracting your anus, vagina and urethra at the same time, holding for a short time, and then releasing.

However, there are plenty of exercises that work the pelvic floor when you’re not even thinking about it, and as such are great to do during pregnancy. Pre and postnatal exercise specialist Shakira Akabusi, author of The Strong Like Mum Method book (Amazon, £15), suggests moves that engage the whole core, such as bridges, glute kickbacks, lunges and squats. 

Trainer Anna, founder of Anna Kaiser studios, also highlights the need to breathe correctly in order to make pelvic floor effective. “Many of us rely on our secondary breathing muscles in our neck and shoulders, but it is integral during pregnancy that we focus on dropping our breath into our diaphragm to condition our transversus abdominis [deep ab muscles] and pelvic floor muscles,” she says.

"Posture is key. Start by sitting or standing tall, with your shoulders over your hips. Sitting on a Swiss ball can help find the correct position", Anna shares. "With proper posture, put your hands on your belly. On your inhale, fill your belly up in your hands and then pull your belly button in as you exhale.”

Get the benefits: As the set of muscles responsible for supporting the uterus (as well as the bladder and bowel), it’s no surprise that the pelvic floor comes under increasing strain during pregnancy – which, in turn, can result in stress incontinence (urine leaks caused by pressure on the bladder, such as by sneezing or jumping).

Research has confirmed that pelvic floor exercises can help prevent such leaks, both during pregnancy and during the early post-partum stage, and the NHS recommends all pregnant women practise them whether you experience stress incontinence or not.

5. Running and walking

How to do running and walking in pregnancy safely: Whether running or walking, it’s important to stretch before you head out to ensure you don’t pull any muscles. If you ran prior to pregnancy, it’s fine to continue provided it feels comfortable for you. Shakira says: “You can continue running during pregnancy if your core is used to managing the impact, but there are modifications that we need to make and additional exercises we can do to make sure we’re supporting the body.”

These include managing the pace of your runs in order to stick to a moderate intensity, and adding whole-body strengthening exercises to the mix in order to support a strong core, back and pelvic floor. It’s also important to stick to flatter terrain to minimise the risk of falls. If you didn’t run before pregnancy, brisk walking is a great alternative. Just be sure to apply the same principles of intensity and strength training.

Get the benefits: Running can be a great way to tick off some of those 150 minutes’ worth of moderate weekly exercise. Indeed, commenting on a research that found no negative effects of running whilst pregnant, 

Professor Janice Rymer, Vice President for Education at the Royal College of Obstetricians and Gynaecologists (RCOG), said: “We recommend that all women take part in regular exercise during pregnancy as it can help to reduce fatigue, lower back pain, varicose veins, swelling of the ankles, and feelings of stress, anxiety and depression. “This new study shows that, in the majority of cases, it is safe for both the mother and the baby if a woman who runs regularly continues to do so during her pregnancy.”

Of course, some days lacing up your running shoes might be the last thing you feel like doing, particularly in the first 12 weeks of pregnancy. “Instead, a brisk walk may be perfect,” says Rosie.

Pregnancy exercises to avoid or modify

It's essential that pregnant women avoid anything that may put them or their baby in harm's way. That includes any activity that risks ‘bumping the bump’, along with specific sports and activities as detailed below.

• Contact sports: Activities such as martial arts, football, rugby, squash and hockey all carry a risk of impact.
• Activities that risk falling: This includes pursuits such as horse riding, cycling, skiing and gymnastics.
• Scuba diving: This is inadvisable for pregnant women due to the risk of decompression sickness or gas embolism.
• Exercises at high altitude: Avoid working out at or above 2,500m above sea level until you have acclimatised, due to the risk of altitude sickness.
• Exercises in extreme heat: Including Bikram yoga – experts agree that pregnant women should avoid raising their core body temperature to this degree.sickness.
• Exercises done lying on your back: After 16 weeks, you should avoid lying on your back for prolonged periods, as this can put pressure on the vena cava, a large vein that carries blood to the heart. It’s therefore best to keep these exercises to a minimum, and stop if you feel sick, lightheaded or dizzy.

Can I hurt my baby by exercising?

The NHS says that exercise is not dangerous for your baby, but if you're in doubt at any point during your pregnancy, you should consult your maternity team.

If you’re exercising in a ‘normal’ manner, then there shouldn’t be any risk of harming your baby, says Rosie. "You’ll want to be careful of any direct impact. So, avoid workouts that could involve you getting hit in the stomach, or falling over – such as falling off a bike," she warns. "Extreme straining or holding of breath should be avoided, so don’t start lifting really heavy weights during pregnancy."

If you want to join an exercise class that isn’t specifically for pregnancy, check first that your instructor is trained to teach pregnant women.

When should a pregnant woman stop exercising?

You can keep going with your exercise routine, provided you follow the guidelines and adapt your workouts to suit your body’s changing needs and energy levels.

However, you should always stop any exercise during any stage of your pregnancy if you experience pain, bleeding, dizziness, nausea, an abnormally elevated heart rate or any other unusual symptoms, such as lack of normal foetal movement, and seek immediate medical assistance.

Dr. Dawn adds that you should only exercise in a way that works for you. It’s incredibly important to listen to your body. “If it hurts, don’t do it,” she advises.

“When you are pregnant, if it feels wrong it probably is. So stop and take advice from your midwife, doctor or, if you are a member of a gym or sports group, the trainers. You may not need to give up all exercise but you may be advised to alter your schedule or try some different activities."

The information on GoodTo.com does not constitute medical or other health advice or diagnosis and should not be used as such. Although GoodtoKnow consults a range of medical experts to create and fact-check content, this information is for general purposes only and does not take the place of medical advice. Always seek the guidance of a qualified health professional or seek urgent medical attention if needed.

Have you ever wondered if your relationship could be codependent? An expert shares 10 sure signs it is, and how to manage codependence if they sound familiar.

Relationships are difficult to navigate, and many mitigating factors can cause them to turn unhealthy. Too much compromising from one partner can lead to resentment, and lack of boundaries in relationships can worsen these feelings and make the relationship feel even less satisfying. In some cases, one or both members of the partnership rely on others for the affirmation they need and resort to emotional cheating, or full-blown infidelity.

The codependent relationship is another branch of unhealthy partnerships. It can be more difficult to pinpoint, with some people failing to realise they're in one or know how to manage one. Essentially, codependency is a form of relationship addiction, with one person feeling the need to 'save' the other. Often, this results in one partner building their identity around the other, sacrificing their happiness to attend to their needs. 

To understand the codependent relationship better, we spoke to relationship expert, Dr Tara Suwinyattichaiporn. Dr Tara shares "If you think you might be in a codependent relationship, the first thing to do is to do an audit of your relationship. Do you feel unsatisfied? Is your relationship equitable or inequitable? Does it seem like someone is always giving or taking? Does it feel like one person is a caretaker and the other is entitled to it? If your answers reveal codependent tendencies, it’s time to do inner work."

Dr Tara shares the top 10 indicators of a codependent relationship us. These include: 

10 signs of a codependent relationship

1. Overt need for approval from the partner – in a codependent relationship, one partner would do anything in order to get attention and approval from another partner. For example, a girlfriend regularly dresses in a way that her boyfriend prefers (not her personal choice) in order to please him.
2. Overly apologetic and consistently taking the blame – this is where one partner expresses their entitlement to be right and the other is the apologiser ultimately enabling the entitled person’s behaviour. For example, a partner that says sorry often and constantly asking the other partner if they’re okay. 
3. Idealising your relationship – thinking you can’t live without your partner and that this relationship means more than yourself or thinking without this perfect relationship you’re nothing. For example, telling friends how obsess you are with your partner and how amazing they treat you (not actually reflecting real life).
4. Excessive worry about your partner – since your co-dependence is based on how your partner is doing and not yourself, one person tends to be overly concerned about the other. For example, constantly texting your partner to check-in. 
5. Ignoring your own needs – this is a classic case of codependency since one’s worth is based on the other, the giver in the relationship often neglect themselves. For example, you had a hard day at work and need to relax and unwind but your partner is again stressed out about their projects so you drop your relaxation plans to help and pamper them.

6. Doing more than you should in order to earn affection – a healthy relationship is an equitable relationship but when one does way more for the other it’s often because one is a giver and the other is the taker and it’s a case of codependency. For example, a girlfriend goes over to a boyfriend’s apartment to take care of him, clean up after him and his place after he had a binge drinking night out with the boys.
7. You can’t be yourself in a relationship – if being yourself isn’t something that your partner enjoys, one partner often tries to become someone that their partner is attracted to. For example, an outgoing and extroverted man who loves going out completely stops enjoying his night out and stays home every night in order to appease his jealous girlfriend or a woman can’t talk about her career successes in the relationship because she doesn’t want her partner to feel bad/envious.
8. Feeling emotionally exhausted at the end of the day – codependency is emotionally taxing and one way it sneaks up on you is when you feel super tired after a normal day because you’ve been catering to your partner all day. For example, you feel exhausted but you haven’t physically done much that day.
9. Comparing your relationship to others – codependent partners know deep down that their relationship isn’t healthy so they often compensate by verbalizing to each other how amazing their relationship is comparing to so and so in order to maintain their relationship.
10. Lack of self-care – this is simple, the giver is often so focused on the taker that they don’t really engage in self-care activities. With no self-care practices, one will get burned out and eventually feeling dissatisfied in the relationship.

If any or a combination of these sound familiar, there are ways you can find help. If you feel this is something you'll need professional help with, Dr Tara recommends seeking out a counsellor or therapist with experience in this area.

If it's something you'd like to work on yourself in the first instance, Dr Tara suggests "You can seek out help from life coaches, or read books about overcoming codependency. You need to start prioritising your own needs and desires. Self-love practices like positive self-affirmations, reflective journaling, and confidence meditations can contribute to rebuilding yourself and maintaining a healthy relationship." 

If you're looking to spice up a relationship, try our 27 top tips, or these ten ways to connect once the kids are in bed. Using these five phrases is a sign your relationship is stronger than most, and you should continue to use them every day.