I never, ever feel well, or not exhausted. What 1 thing would you suggest that has improved your wellbeing?

[Bemyclementine]

I'm in a vicious circle of feeling ill, run down and tired and as a result not looking after myself properly, exercising or eating well. Which can only make me feel worse.

I'm so fed up with constant tiredness and illness.

I do suffer with anaemia and hypothyroidism which doesn't help, along with high BP. I am overweight. Im 45. I have 2 small children who bring ALL the germs home.

I am determined to turn things around. I am upping my water intake, adding in a small fruit and veg smoothie, a multivitamin of some sort.

What else? I need an easy meal plan (happy to eat the same thing a lot!) Especially for breakfast and lunch.

If you've started doing, taking, eating, drinking something that you feel has been beneficial, please share!

Also do you have issues with heavy periods that could explain the anaemia?
Getting that under control would help a lot too.

plus the old péri ménopause stuff.

The gym (classes and weights) for me but before that it’s little rituals like a special teapot and cup for my sleep tea at night, meditation every night, ice rolling in the morning, reading a couple of pages of my book every morning, getting some fresh air even if it’s pissing down and I’m sat on my doorstep, listening to music while I cook, lovely skincare and beauty things (not saving things for best). These might not be what you are looking for but are little things that I do mindfully to help my wellbeing.

Vitamin D - yes, supplement but as far as poss get 30 mims outside every day in direct daylight. As early as possible after you wake.

Exercise - even if it's just walking

Sleep hygiene - get an eye mask and ear plugs if you need. No screens for >1 hour before bed.

Green smoothie every morning - mostly green veg but you can add fruit for taste. Add ginger and turmeric. Great vitamin C so good for iron absorption if you're taking iron supplements.

A cuddle a day.

Listen to music that you enjoy.

Try one small thing so you don't feel overwhelmed.
Keep an apple in your bag for a snack.
Drink a pint of water when you get up.
Go for a walk at lunch time.
Take vitamin D
Each of those three make me feel good and don't take much effort

Honestly? Losing 3 stone to put me back in the middle of the healthy weight BMI chart, and getting fit. It took what felt like a decade off my age in the energy and stamina I had.

I just adjusted to a healthier diet, more veg, less fatty stodgy stuff, and started with walking. I didn’t adopt some impossible to follow regime.

I sleep better, and the weight loss cured my acid reflux and snoring.

I don’t think there is a miracle substance, unless you need a particular medication or supplement.

Weekly exercise mixture of cardio and weights. Protien shakes in tbe morning with whey protein. Massive difference to wellbeing.

HRT made the biggest difference for me but also giving up alcohol, getting to bed and going to sleep earlier, switching off my phone for the couple of hours before bed, fresh air and exercise.

• Lifting weights (helped me sleep so much more deeply.)

• Going to bed by 9.30pm (when I do this, I feel so much better the next day)

A transfusion. It was miraculous. I had been on iron tablets for ages and they had no impact. As soon as I had the transfusion I was a different woman straight away - more energy, better sleep, no silly food cravings. Life changing. I thank the specialist every day who finaly took the initiative and sent me for an immediate transfusion.

More protein and veg, much less refined carbs and sugar. Magnesium. I have also just started taking Gingko biloba and Siberian ginseng and it's early days but after just three days of taking it I've got clarity (no brain fog) and energy like I haven't had for years (I'm 46 and perimenopausal).

keto. I’d never realised just how much carbs impact my fatigue and hormone levels.

@RetiredEarly I have regular blood tests, thyroid is medicated and ok. Anaemia - I have iron tablets but a love hate relationship with them. I did have AWFUL periods, but had an endometrial ablation last year, my periods are now normal, and anaemis has improved accordingly. But still anaemic.

38, busy career, mum of two smalls

I was having very bad afternoon slumps. Started Berocca religiously every day at 1 pm. Took a few days to a week to kick in. No slumps anymore. Take it like a ritual. Everyday at 1 pm. Have berocca in work drawer, at home and in purses/backpacks. No excuses. Even when our and about have bought water to pop one in. No regrets.

Have worked out bad insomnia occurs 4 days before ovulation and 4 days before period. Can’t be doing that. Now take melatonin (secured from European friends and colleagues in bulk) - like clockwork 4 days before ovulation and 4 days before period. No sleep issues.

these are two small things which have absolutely helped

Also - not sure this applies - but I NEVER work evenings or weekends, which is normal
to many in my career. I work intensively 9-5 Monday to Friday and am
very productive but never ever anytime else.

I always fall asleep by 930, watching telly getting a hand rub (!) from my spouse. Not sure if hands have acupuncture points but it is the perfect sleep therapy I am
confident that these religiously observed super low key super boring ends to my day have their place in keeping me
ssne!

Eating whole foods, plenty of meat, eggs and dairy, and fruit and veg. Minimal processed foods. Alcohol only occasionally, say one day a month.

@Bemyclementine great thread tbh ! What ages are your kids ? I’m late 30’s and my kids are older but I’m still quite exhausted as I work way more now than when they were small. I had years of sleep deprivation with all three so I thought I’d feel way better by now but I guess now we are older!
Things that massively help , taking vitamins regularly, I swear by cod liver oil , b12 and zinc . I also take a slow iron reliever with vit c. I run regularly, not huge distances at all but I run 5k regularly and I notice a huge difference in my energy levels if I stop for a week, they actually plummet without regular cardio. Im v slim but it isn’t for weight loss, it’s for energy and cardio health. Sleep. I suffer loads with insomnia since having my children and it isn’t peri menopause as I’ve been like this since I had my first in my late 20’s but sleep as much as you can . I actually feel amazing on 9 hours but rarely get it , two nights a week I try to go to bed early but as kids are older that can be tricky again. Water , drinks loads of water it can stop hunger or snacking . I drink sparkling water too with lemon to make it interesting

@EggInANest 3st would do it for me I know that's the crux of the matter really. I am finding it VERY difficult when I feel so awful all of the time. If I feel well, I'm more organised, meal plan, exercise etc. Like I said, vicious circle.

@thetailorofgloucester I had a transfusion when I was pregnant. I'm surprised I wasn't offered one again when the anaemia was at its worst

I added a probiotic + prebiotic supplement to my breakfast. Small thing but it's made a massive difference to my health.

Increase protein and green leafy veg, reduce alcohol if you drink. I also regularly do face masks (fab ones in tk max) and I notice a real difference the next day. If you don’t want to run , brisk walking can be so so good in the fresh air. I keep really physical so carrying all the shopping, running up and down the stairs , moving .Good luck op. Despite my efforts I’m often wreaked, maybe just being a mum lols!

Is the medical stuff well controlled? I have much less exhaustion on medication (for me, ADHD). Thyroid issues can cause similar struggles, it's very tiring to deal with!

@Nuevabegin they're 6 and 7. I found it easier when they were toddkers and in bed at 7! I used to run, and do several exercise classes a week (spin, body pump etc) but that was before kids, and now I'm single I just can't get out of the house to do it. I am thinking of doing c25k though now they're both competent on their bikes!

@Bemyclementine I hear you re it being easier , my dcs are all up later now and I really miss my evenings tbh..

It's the anaemia! You need to really concentrate on getting your iron levels up. Remember to take it with a vitamin C source and not alongside caffeine.

It took me a year to get my iron levels up and I was on a HUGE dose. I also have B12 injections. It's made a massive difference to how I feel.

I was checked for B12 as my grandmother and aunt had pernicious anaemia, but it was ok.

I'm outside every day looking after my ancient pony.

@Paq what did you take? The usual iron tablets mess with my stomach.

I had ferritin levels of 3 and they slowly went back up , I did feel better but wasn’t the transformation I thought I’d feel as I think life is tiring at this stage even though kids are older ..