Cycle Syncing, Microwaves & Electrolyte Hype

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0:57Welcome to The Wellness Scoop, your twice weekly dose of health and wellness inspiration and as always we are both here as your hosts I'm Ella Mills and I'm Rhianna Lambert and today we delve deep into all of your questions and share our recommendations so let's go.

1:16We've got loads coming up today cycle syncing, microwaves, electrolyte hype, oh loads and loads and loads but first of all Rhi have you got any excellent recs for us do you know what I went to it's not really a recommendation but I went to Disney Paris again we booked centre parks in Europe because you know I mean it's incredible value when you look at the centre parks over there compared to the UK in peak time but I saw the new frozen land Ella oh my gosh my girls have really got that on their I have to say my boys weren't even that fussed because they don't mind but I was over the moon it was for me so as far as the recommendations come it's just embrace your inner child for me because it makes you so happy sometimes I just do want to watch a Disney film that brings me back to childhood and listen to the songs um Disney soundtrack and I've been listening to the James Bond soundtrack how random is that love that that is random legendary songs I mean I grew up listening to it but you know you've got Shirley Bassey you've got Tom Jones you've got more recent like Sheryl Crow you've even got Madonna's soundtrack like all the legends there's an eclectic mix of fantastic music on a James Bond soundtrack you know what I actually have been not James Bond but I've actually been so into like really I don't want to say cheesy because I don't want it to be rude, but like kind of cheesy music.

2:43And it's unbelievable difference to your mood. Like, you know, songs like Sweet Caroline or like some Neil Diamond kind of thing. Oh, my gosh. It's so sing along. And it's just unbelievable. That Delilah song. You know, you mentioned the Delilah. Someone wrote it on the Spotify. Which one it was? I can't remember now. But like, why, why, why, Delilah? Because that's the one I thought. But you were like the, hey there, Delilah. I'm not going to sing to you guys. It would be so soft if you were ears this morning. It's really not one of my talents. But yeah, that one's so good. But yeah, I feel like Sweet Caroline, like Blue Jeans, you know, all that kind of.

3:16And then I'm so sorry for people who see me because I'll be like walking around Baddington Station being like nodding my head, like swinging out loud. I'm less like mad. I did a cheesy TikTok reel to the Pussycat Dolls announced, as I said, you know, the other week I said, you know, I'm really obsessed with these girl groups getting back together. But they did this Britney Break the Ice introduction kind of to them doing it. So I did it with my five formula book, very cheesily on TikTok. But you know, some things are fun, Ella. We have to embrace the fun. I totally agree. And not be embarrassed about it.

3:47I actually love it. So I won't be embarrassed as I walk through Paddington singing next time. I'm proud of you. Thank you. Do you know what? I'm just in planning mode for my veggie garden. That's my thing at the moment, which I am so excited about. I know some things are going to work and some things aren't going to work. But how exciting. I know you've got to stop. This is the time, actually. So yeah, we've been doing our veggie beds, getting rid of dandelion weeds that have cropped up over the winter and getting all the soil ready to put the seeds back in. So it is the time. And we have some good recommendations today from you.

4:19So thank you for emailing us because we did ask. Jenny has said, I have a recommendation to help with meal planning. Thank you, Jenny. She said, I take a photo of my shopping list and the recipes I'm going to cook that week. Then I run it through ChatGPT or Google Gemini to tell me how I'm doing on plant points. It'll give you an easy tally. And then you could ask for recommendations on how to up your plant points. So after last week's section of fiber layering, she said, I have also asked it how I could add more fiber into my week. And it's given me some great simple suggestions like leaving the skin on the potatoes.

4:51I was going to make chips with blitzing some oats up to add to a breadcrumb mix for fish, adding in edamame on top of my dal. So she just wanted to mention it because, you know, AI has actually helped her with her meal planning. I absolutely love that. I think I've mentioned I've used it for sort of similar things before and find it really helpful I'll be like okay this is sort of roughly what my kids have eaten this week I mean I cannot for the life of me remember most of it but I'm like you know I made these four suppers and they've had a few of these things for breakfast where do you think the kind of obvious gaps would be like is it zinc is it magnesium like is it iron and I find it really helpful it's not about like I'm not trying to get some like perfect macro breakdown, but actually like if you can think of, and obviously haven't got a clue whether you were there at school, but if you have like just the core things and same for your diet, if you're trying to improve it, I'm not trying to say it's perfect, but just for a rough sense of where you're going or top ups like this, I think, yeah, if there's no particular thing you're trying to fix, it's just like, can I make this a little better?

5:56I think it's super helpful. AI responds to what you put into it. So give it all the detail for a rough estimation of what you'll get back. But remember, it's not pulling from scientific journals. It's just pulling from anywhere online. But I think generally, very helpful tip. Yeah, if you're going general like this. Yeah, generalize, perfect thing to do. What a great idea. And then we move on to our first question, which is from Becky. Yes, Becky very kindly has written in to say huge congratulations on 100 episodes. Thanks, Becky. Becky's a day one listener and she said the impact your advice has had on my health and life has been huge.

6:33Thank you for helping me sift through the internet nonsense and spread helpful advice. We so appreciate that. Okay, I would love to hear a bit about nutrition during the different stages of our cycle. Can you go into what different foods we should be eating in each part? Also, I have PCOS, have done since I was 16 and there wasn't much help after diagnosis from my doctor. I'm 32 now, time is ticking and I want to put myself in a really good position to start a family and if that doesn't happen to grow old and strong. I recently had a blood test which showed pointers towards high levels of inflammation.

7:03This all adds up through years of bad diet and having PCOS, running a company and generally high anxiety and stress levels. What are the key foods I can add in to help with inflammation levels? So I think we have two different questions here from Becky. The first is eating for your cycle and the second is great foods for lowering inflammation. Yeah, and I'm sure so many people can relate there. If you do have a condition like polycystic ovarian syndrome or endometriosis, you are likely to have higher raised levels of low-lying inflammation anyway with different conditions because your immune system responds more frequently to different things as well.

7:39So that's something to bear in mind there. But let's start with across your cycle. I think one of the most important things we can do is work with it rather than against it, understanding our physiology. But I understand that everyday life doesn't always allow for that. You know, you can't dictate that the marathon date is going to be on the day of your period or not on the day of your period. Life just doesn't work that way. But what we need to understand is that throughout the menstrual phase, energy is definitely lower. You know, that's when you want to focus on foods that give you iron, like your beans and pulses alongside vitamin C to aid absorption, lots of peppers, tomatoes, that sort of thing, kiwis, pears, anything really there.

8:18Try and include more warming, nourishing meals. That actually links back to Ayurveda with what they recommend when women are menstruating. But I find that that added level of comfort is like a bit of self-love to yourself. And they're magnesium-rich foods, which can help ease cramps potentially. They're not miracles here. I mean, that dull ache between your thighs, there is nothing like it sometimes and sometimes you do need to take a paracetamol or something but for most people things like nuts seeds and dark chocolate so just know that that menstrual phase you will be lower in energy and with your diet you want to focus on nourishing yourself to help with that this is so helpful right i have to say i feel like when it came to my health one of the most helpful things and i'm really lucky i've never had a complicated cycle but actually just understanding it and like just very gently tracking it she's just on the iphone app means so uncomplicated but it is as you said it's like the different phases we'll go into it now when you feel why do i just want to eat every single thing in my cupboard or like why am i feeling really emotional about something that doesn't really matter or like why am i god i've got so much energy today it's really nice to know like this is so normal this is your body just working with itself and the amount of compassion you have for yourself you know there was always this joke I feel like when you're a teenager being like are you cross because you're on your period and it's a bit like well yeah actually and that's okay and I think it's like actually working with it and being way you can just be so much more compassionate to yourself you're like oh I'm really emotional actually because that's a hormonal response and that's normal and that's cool and it's not going to last forever no it's not and I feel really sorry for women in the generations before us that never had access to this information, that had to tough it up, that had to just continue through.

10:03Because we are so lucky today to openly discuss this sort of thing. Like, can you even imagine? Totally. I'd often be like, what's wrong with me? Like, have I changed? Am I now in a like, am I honestly going into like a depressive pattern? And it's like, oh no, this is my cycle. This is a few days. Even when Ella and I were younger, it wasn't spoken about like it is now. So, I mean, thank goodness we're talking about it. but we then enter the best start. The best part of our cycle is after the bleed. So the follicular phase, day roughly 6 to 14, depending on your cycle. Now, also anyone listening with PCOS, endometriosis, I know your cycles may be irregular.

10:40It can be really difficult. And like we said, take this with a pinch of salt, but just be aware that after your period, that's a phase where you will start to hopefully feel a little bit more energy. And that's when you really want to start looking after your gut health again and thinking, right, this is my best kind of week of the month that I'm going to get. So let's get those fermented foods in, those plant foods, let's try some new things because your body's more insulin sensitive here as well. So it's a good time to kind of try some new foods to try and get your body to work on some different things.

11:12So it's often labeled as that great phase where you've got a surge in energy. And then we get to ovulation, of course, mid cycle, where apparently our energy and confidence peak. Doesn't for everyone, but it's also a good time to think about supporting your body. Always keep a balanced plate, fiber, protein, whole grains, legumes. But the stage Ella mentioned is coming. So the luteal phase, my least favorite, everyone's least favorite. Premenstrual symptoms, metabolism slightly increases, cravings can rise. Your body may need a little more energy here. It's getting ready. It's starting to break down that lining in the uterus.

11:48It's when we get the bleed afterwards. So B vitamins, they are part of our energy metabolism, but they work in a complex. You can't just pop a B vitamin and expect it to do a job. So get a variety of nutrients there. Think balance, not restriction and kindness. And you will notice fluctuations and it's okay. Cravings rise because you're desperately seeking out energy and you're going through something difficult, very difficult. Your body does it every three to four weeks. How mad is that when you think about the stress. So you want those carbohydrates, you want your rice and your sweet potatoes and your pasta and your oats and all the rest of it.

12:22And so there's a reason that you're hungrier. Again, if we move on to the second part of the question, which is when you have some inflammation or long-term health, like PCOS, firstly, you're not alone in feeling unsupported because women's research, as we know, it's just not there. You know, one of my best friends, she has adenosis and endometriosis combined. She's been told a whole host of things from many different surgeons. One even told her she had a frozen womb. The next visit, she's totally fine. Then there was no sign of anything and everyone's differing in opinions. It's wildly difficult to navigate.

12:57And what we see with PCOS, and it can vary on an individual level depending on your lifestyle and activity, is increased insulin resistance, which is why there's that myth that you must avoid carbohydrates. So for many years before we had more research, people were just told, oh, we'll just go on a low carb diet. That's not true. It's the quality of carbohydrate. It's not your white bread. It's more brown breads. It's complex things. It's having more nutrient dense foods there. And then you'll get a few more stress hormones naturally released. And this is a time perhaps if you have those conditions where things like meditation, like Ella discusses, is really beneficial for you.

13:33And I'm just really hoping that with women's health that we get more answers because it affects a large proportion of the population and can impact fertility in some cases, so many different things. And the best thing you can do is to acknowledge your cycle and do what's right for you and seek out support. You might need to ask 10 times, you might need to ask 20 times, just don't give up. And then really in terms of general diet and inflammation, will you give us just a very quick little recap on what do we mean by a diet that can lower inflammation or an anti-inflammatory diet? So you don't want your immune system to be consistently spiked by the food you eat.

14:14But to be honest, it doesn't unless you are celiac and you can't tolerate a certain food or intolerant dairy. Or it's a fact that your gut lining is not very tight and you don't have a digestive system that's absorbing the nutrients in the way it effectively should. There's holistic angles here where, in my opinion, it would be great if we can look after our gut health by getting those plants and fibers in to keep our gut junctions tight so we don't have what's known as leaky gut, where little substances can leak into the bloodstream, which can spike a bit of inflammation. So inflammation occurs when our body feels a bit threatened of attack, and we want to keep inflammation low at all times.

14:52And to do that, you want to be supporting your body with healthy fats that help the cell membranes, things like omega-3s, avocados, seeds, nuts, salmon, mackerel, sardines, or a supplement from algae within our diet there for omega-3. You want to be getting your balance plate because protein and fiber play a key role here with our gut health and our hormone production. So anti-inflammatory is essentially a balanced diet with lots of antioxidants and color. And it is, again, a plant-based diet. Yeah, people often say it's like a Mediterranean style diet it's exactly as you'd imagine it just like loads and loads of fresh fruit veggies etc olive oil drenched tomatoes on that plate in the sunshine I mean doesn't that make you want that right now oh yes please oh yum okay let's go right our second question today is from Pippa and Pippa has said your podcasts are the antidote to all the rubbish that's very kind of a quick question what is your take on microwaving i too like the packs of mixed grains we talked about those the other day as a quick base for a meal from time to time but i'm worried about the microwave others in my household think i'm being ridiculous but i don't think it can be good to put those packs in the microwave is this a myth i will go into the microwave bit ella and then you can go into packaging a bit because i know there's we've discussed that kind of thing before as well of exposure but i wrote about cooking techniques in the science of nutrition i have a whole page with diagrams of what an air fryer is, what a microwave is, what the grill does, how the oven works, because I wanted to, it's the science of nutrition, look into how we also cook our food.

16:25I've spoken a lot with physicist and science communicator, Dr. David Robert Grimes, about how microwaves are very misunderstood, actually. And they are safe. And I completely understand why people get nervous around them. We don't leave the door open. It's still this very alien tool of cooking. But they use non-ionizing radiation, which means they don't damage DNA or cause cancer at all. They simply use water molecules to vibrate really fast to heat food. You can't see me now on the camera, but I don't, I'm very expressive of my hands. I'm like, they do this and you rub your hands. When you rub your hands very fast together, you produce heat.

16:58And when you vibrate water molecules, you heat food as well. You've got to kind of imagine it that way. Now, nutritionally, they're fine. In some cases, they actually retain more nutrients than boiling because you're not losing any vitamins to moisture or water. You are heating up from the inside of the food externally. But plastics is where I'm not keen, Ella, in packaging. And I know we've discussed this before, but I do worry a lot about microwave safe packaging that's tested for use. I still would rather take the item out of the microwave safe packaging and put it in a glass bowl just because of microplastics being quite unknown.

17:34Yeah. And that's the easy option here, isn't it? Basically, which is like, there's nothing to worry about with microwaves. They're actually a really helpful tool for so many people. particularly if you're cooking for one or, you know, you need something really quick and accessible or something maybe in a workplace environment. Microplastics, the jury is just so out on these. We just don't have enough information. There's some research that says, you know, it could be really concerning. There's other research that says we're worrying about these way more than we need to. And the honest answer is, as a collective, I don't think there is a clear answer on it as yeah.

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22:15And I'd love to hear your feedback. Let me know how you get on. So question three and four are from Steph. So she said, I wondered if I could ask for advice regarding being vegetarian. I used to rely solely on buying vegetarian food in Aldi, like the soy burgers and corn chicken pieces and the mince. However, I now worry about processed food. Have you got any advice for this being vegetarian? And a second also, I now drink electrolytes. Can you please explain what electrolytes are and if you think they're useful? So Ella, let's dissect the processed vegetarian foods because processing is not black and white.

22:52It's not, but generally speaking, these aren't the best source of your protein. As we always say, this isn't about a one-off situation in any shape or form. Having a barbecue, you love the flavor of it, like excellent, crack on. On a day-to-day basis though, beans, lentils, tofu tempeh or less processed versions we do make some but this is not about that with all plants ones are 100 % natural yeah the ingredients aren't amazing I was just looking at some of them there's there's different versions so I don't know which one it is some some are way better than others but lots of them have a fair number of emulsifiers and like smoke flavoring and dextrose and things like that in a panicky way.

23:38It's just, you know, we know we want to reduce, not increase our UPFs. And so I think as a day-to-day source of veggie protein, as I said, I would have my focus much more on natural sources. Yeah. If you are living vegetarian, then those items should be sometimes items definitely rather than everyday sources of protein. Yeah, exactly. So also if you've got eggs or Greek yogurt, you know, there's lots of different sources of protein and and personally i would be having those natural sources edamame beans peas etc as well all as my primary source and then you know it's not about all or nothing of course but i wouldn't have solely personally like the chicken pieces mince soy burgers as my focus so i would gently transition yourself into like for the mince doing it like a really nice lentil based one for example really nutritious genuinely really delicious and you can batch make you know and honestly like I do huge batches that is so easy to literally chop an extra couple of onions and you can have loads and loads of meals worth it freezes so so well and just a reminder for people listening if you are trying to cut down and you're not a vegetarian but you're cutting down your red and processed meat it's way better to have these alternatives actually more frequently than the red and processed meats.

24:57And there was a study I used in the unprocessed plate book that stated just that. And I know it causes a lot of outrage and you think, well, how can you say a processed item is better than red and processed meats? Well, it's because it's not classified as a risk of cancer, first of all. Right. Food exists on a continuum, doesn't it? And you kind of shift down it. Yeah, that's 100 % it. But Ella, electrolytes? Yeah, they've been going around for a while i think obviously it's a very different story if you are a athlete um you run marathons you just had diarrhea or you've just been sick totally you live in an scorching country and you're not feeling your best i mean these are all different things um and if you are you know an amateur athlete you know you're running ironmans and things like which it's completely different i think what we're talking about here is like quote unquote normal whatever that is person but person who sits in an office type environment most days goes to the gym but goes to the gym and it kind of like does a weight lifting session and does a spin class and then a pilates kind of across i mean that's really good that's i'm talking about across the week so yeah in seven days so like you know enjoys exercise but but as a normal lifestyle i just yeah i mean the general sense is we don't need it but let's go into that why what actually are electrolytes what are we talking about here yeah marketing has completely run ahead of the sciences electrolytes let's be honest they're minerals things like salt sodium potassium magnesium calcium and inside our body we have a lovely homeostasis at all times in most healthy individuals that regulate fluid balance nerve signaling and muscle function so even our contractions of our muscles our blood pressure all sorts of things are regulated by these minerals within us we do need them but most people already get more than enough especially sodium.

26:45We are consuming way too much salt in the Western world and we're not aware of it. It's one of the things that we still are not aware of. So we don't actually really need electrolyte drinks. Ella explained that perfectly well. Periods of illness, diarrhea or vomiting, yes, you will need them. Endurance athletes, yes, potentially, depending how long and hot environments, but outside of that, absolutely not. We're seeing them marketed as energy boosters, wellness essentials daily must-haves even in pregnancy I've seen them targeted which is so dangerous unless you have hyperemesis gravadium or a condition where you're unable to keep water down as well you need to be very wary you don't need extra sodium because you're not losing enough of it through sweat to replenish it and I think that's what most influencers online are missing here is that they're just saying they feel better on these electrolyte drinks but they're not going to be noticing the internal buildup over a period of time it's hard ella but for vegetarians you know if you bring it all the way back let's just focus on diversifying your food you know upf foods have a place sometimes but definitely not every single day in your diet if it can be helped and electrolytes are essential but not in a supplement form for most people every day i think the electrolytes are a bit like the wearables we were talking about last week i just at least the wearables aren't dangerous electrolytes can trigger blood pressure like i think they're quite extreme but i think it's just symbolic of and i don't mean this as a criticism to anybody in any shape or form because we've all been there and done that but like it's a sense of i'm struggling with energy okay i'm gonna get electrolytes and actually you're probably struggling with energy because you're maybe not eating as well as you could you're maybe eating a few too many like upfe type snacks then it's making you feel great maybe your meals aren't quite as balanced as they could be in order to support kind of better regulation of energy or maybe missing a few core nutrients in abundance.

28:42Maybe you could help with stress management. Maybe you could walk a bit more. Maybe you could drink a bit more water. I mean, I just kind of, I worry, and that's also boring and time consuming, but I just feel if it's struggling a bit with energy, there's probably a multifactorial. And actually, if you're doing all those things perfectly and you're struggling with energy I think you probably then want to go to your GP fundamentally before you buy electrolytes like if you're eating beautifully and even get your iron tested you just get your ferritin tested it could be so many things exactly and you're sleeping really well and you're not you know you're not really stressed and and you're really really still struggling with energy I think that's probably a moment to go and chat to someone a professional and check things out and so I guess I just look at it and I'm like I don't know what point in that cycle electrolytes the answer and as I said it's completely different if you're an athlete that's obviously so different or an amateur athlete even and you are losing huge amounts of things through sweat and you are consuming incredible amounts of calories but most of us aren't doing that.

29:44No exactly so I hope that's helped clarify that for you and hopefully we'll see more funding in women's health research we're starting to begin to see a shift and I really hope we do but question five we've got from is from Charlotte and she said thank you for the weekly content really enjoying the podcast I'm 39 a mum of three and I'd like to know if you have any good insights or some of the best books on perimenopause and menopause such a hot topic right now I feel like there is an extraordinary amount of information out there who do you look to for this well thank goodness I've got some good numbers in my phone because I trust Dr.

30:20Philippa Kay above most people in my life she actually wrote the science of menopause. So she wrote a whole encyclopedia book on menopause. She's broken everything down and I've got a lovely voice note for her here. She also wrote a book previous to that called The M World. The perimenopause and menopause absolutely do seem complicated with a myriad of symptoms, tens and tens of symptoms. And actually that can be really hard for women to connect the dots of what is going on. And we have receptors for oestrogen from the very hair on our head to the skin on our toes. It can affect absolutely every system in the body.

30:58And so for women and their doctors alike, if it starts with, you know, joint pains or headaches, that's not necessarily going to be your first thought. And so using a symptom tracker that lists all of the various symptoms is really helpful to help you connect the dots to think this might be related to my hormones. So I absolutely recommend a symptom tracker. I also think that there has always been and there continues to be a huge lack of research into women's health. I think it's something like 2 % of funding into research goes on to women's health. But women's health is more than just gynecology.