London Women’s Mental Health – Can You Transform Your Body, Mind and Emotions?

At some point, you might have felt unwilling to go on,

thought of quitting,

isolated yourself or turned your friends down on a ‘night out’.

You might have felt bad about:

How you look…

Where you are…

and what you are doing.

You might have lost your passion and started wondering:

• What in life gets you really excited?

And…

• What could you do to bring more of what really excites you into your life?

If you have gone through at least one of those, it might be a red flag that your mental health requires support.

This is why — in women’s mental health awareness month — we need to talk about it before it gets too late!

And did you know that…

• As per UK’s women’s mental health statistics, one in every five women suffer from mental disorders compared to one in every eight men? [1]
• In 2014, England’s women’s mental health statistics reported that 20% of young women are more at risk for mental disorders and self-harm compared to 8% in men of the same age? [1]

This data shows that we really must come together and provide more focused support to women.

In another report by the WHO about mental health, it was revealed that women form the majority of older adults suffering from mental health problems such as:

• depression,
• organic brain syndromes and
• dementia. [2]

For these reasons, women’s mental health organizations are dedicating more effort than ever to protect you, improve your mental health, and give you the peace of mind you truly deserve.

An example of these efforts in the UK is the Mental Health Act 1983 which covers your rights in receiving a proper treatment for mental problems.

This act was also made more and more empowering in 2017.

So, 

with all these efforts to guarantee your mental health,

isn’t it time for a positive step towards a healthier mind?

Or will you keep letting your Mental Health deteriorate?

Also, this may be the perfect time to ask introspective questions.

What do you think is holding you back from achieving more in your life than you’ve achieved so far?

I know that positive steps might be hard to take.

And when it is about admitting — and accepting — a mental or psychological problem, it becomes even harder.

But — HEY! — you are not alone in this! 

Many of your favorite stars and celebrities like Selena Gomez, Lady Gaga, Anne-Marie and Holly Bourne have also suffered both emotionally and mentally at some point of their lives.

Yet, they never regretted admitting, accepting and dealing with their problems the positive way.

See, they even turned these problems into the inspiration we see in them today!

Taking all this into consideration, maybe it is also time for you to:

• Once for all successfully address your problems…
• Accept them…
• Embrace yourself…
• and use your problems to make a positive difference in your own life.

Simply think: what could you start doing now that would help address what you said is holding you back in life?

Turn your problems into solutions — follow some leads of your loved celebrities, and see the full half of the glass.

Who knows… maybe these mental problems you might be struggling with today, are actually your blessing in disguise?

Think about the following scenario…

Imagine that you received a message from a version of yourself five years in the future.

What warnings would the message give you, and what advice would it offer about how best to achieve your goals?

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Mental Health: Women’s Health Issues Are More Common Than You Think

Being a woman is great!

But it comes with a challenging package of increased risk for several problems; including mental ones.

You might be wondering, what mental illnesses are more common in females?

Did you know that…

• In general, women are twice more likely to experience mental problems such as anxiety, panic attacks, social isolation and Alzheimer when compared with men? [3]

In addition to these common women’s mental health issues, there’s a markedly increased dementia risks and cognitive decline in women. [3]

And did you know that…

• It’s also estimated that about 60% of those who have obsessive-compulsive disorder (OCD) or phobia are women? [3]

But, how does being a woman affect your mental health?

Well, there is no one single reason why being a woman puts your mental health at more risk.

It is in fact multi-factorial therefore, there are a number of factors affecting women mental health so let’s talk about few of these factors below:

1. Power of Hormones

Hormones play an important part in your life as a woman.

The female hormones are so powerful; they create different phases with each phase interfering with women’s mental and emotional health on its own way. [4]

• So, how do hormones affect emotions and behavior?
• And when do mental health issues start in women?

There is no specific phase more associated with mental issues than others.

In fact, every phase comes with its own challenges in addition to the physiological symptoms related to menstrual cycles or menopause.

Here is how:

• Periods Phase

When it is time for your period, there are some symptoms — I bet you are familiar with.

These symptoms include:

• • Period cramps,
  • Discomfort,
  • Nausea,
  • Pain and heaviness,
  • Water retention and
  • Acne. [4]

There might also be an unexplained set of:

• depression, 
• mood swings, 
• insecurity, 
• irritability and 
• anger. [4]

Believe it or not, amongst other things this is the effect of estrogen on female brain!

The reason behind these mental symptoms is that normally high estrogen and anxiety are some of the bests of your enemies.

• In other words, normally high levels of estrogen protect you against mental problems.
•  Meanwhile, the drop in estrogen levels leads to decreased levels of serotonin, noradrenaline and dopamine. [4]

These neurotransmitters are originally responsible for regulating your cognition, mood and behavior.

So, lack of these happy hormones is closely associated with the emotional and mental premenstrual symptoms (PMS) [4]

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• Menopause Phase

When it is time to say goodbye to your periods, your body undergoes changes due to — once again — decreased estrogen levels.

This series of changes leads to both physical and psychological issues. [5]

Don’t worry though, menopause is a physiological process that all women go through at some point. [5]

In other words, it is not necessary that every woman will experience the same degree of mental issues around menopause.

However, because it is a period of increased stress, there is a higher risk of that happening. [5]

• Perinatal Phase

Bearing and giving birth to a child is one of the most challenging phases of a woman’s life.

• In terms of mental health, 8-15% of women are expected to experience postpartum depression. [6]

This is why special perinatal care (including pre- and post-natal care) is always recommended to ensure proper physical and mental health. [6]

• In the UK alone, it is estimated that 66,000 women with moderate to severe perinatal mental health difficulties receive specialised care for their mental health and pregnancy associated psychological problems.

They also continue following-up for up to 24 months after having their babies. [6]

2. Social-life: A Leading cause of Post-traumatic Stress Disorders – PTSD

Everyone has a lot going on in their lives.

But, women in particular are exposed to more of stresses and responsibilities.

Life events that women go through were found to increase their risk of mental issues. [9, 10]

Did you know that…

• In 2017, it was estimated that the risk of developing PTSD after any traumatic event is 20.4% for women compared with 8.1% for men? [10]

And when it comes to personal life, the prevalence of depression was higher among widow patients. [9]

Finance-wise, poverty rate for women aged 18 to 64 was 14.2% compared with 10.5% for men, which is another thing women can stress about. [7]

And did you know that…

• In terms of violence, it was estimated that 1 in every 3 women have experienced sexual violence or physical violence at least once in their lives? [7]

With all these stresses, women are put at more risk for mental breakdowns, psychological issues, social isolation and self-harm.

3. Depression: A Matter of Environment, Personality and Mindset

Removing yourself from a toxic environment causing you anxiety, stress and mental harm will help.

Have you ever seen someone more sensitive and delicate than a woman?

Of course, this is one of the most adorable qualities women have.

However, it also comes with its dark sides.

With women being more sensitive, self-aware and over-thinkers, they are more prone to stress their own minds with overthinking.

So, women are more easily affected by negative thoughts and events around them.

4. Physical Health – Your Physical Strength: The Other Side of The Coin

Have you ever noticed how co-dependent your physical strength and mental health are?

This is true; when you are physically healthy, you feel:

• confident,
• happy,
• energetic and
• positive.

On the other hand, when you are in pain, or you have a problem with let’s say:

• your back,
• cervical spine and neck,
• any other physical problem that keeps you both in-pain and busy-minded.

You are more at risk for developing women’s mental health issues such as anxiety or depression.

5. Environmental factors: Not All Factors Lie Within

The environment around you is not always controllable. 

Sometimes the circumstances around us affect us more than we affect them. 

A living example is the COVID-19 outbreak.

Coronavirus pandemic not only has deprived us from the social life we are used to, but also caused huge imbalance in our schedules and routines.

And with all the negative events, bad news and stress over the unknown this is a major cause of women’s mental health issues and post-traumatic stress syndrome (PTSD).

6. Polycystic Ovaries – PCOS: A Must-consider Factor

Poly cystic ovarian syndrome (PCOS) is a syndrome of hormonal imbalance caused by hyperandrogenism (increased secretion of androgen). [8]

Research shows that it affects as many as 6 to 20% of women in the reproductive age. [8]

The hormonal and metabolic imbalances associated with increased androgen can cause several problems including:

• Irregular periods
• Insulin resistance 
• Obesity (mainly visceral obesity around the belly)
• Hirsutism (abnormal male-hair-distribution in women)
• Thinning of hair
• Hypertension (high blood pressure)
• Dyslipidemia (abnormal blood lipid concentrations) [8]

So, how can PCOS affect mental health?

With the hormone imbalance causing mental illness, and other physical symptoms, PCOS can negatively affect your mental health leading to:

• Mood swings 
• Low self-esteem 
• Depression and anxiety 
• Body dysmorphic disorder (BDD)

It can also make you too stressed about your reproductive health especially if you are trying to have a baby. [8]

Good news is: changing your lifestyle can dramatically change the pathway of your PCOS and its symptoms.

In fact, lifestyle modifications not only can be your secret to dealing with PCOS emotionally and mentally, but also customised lifestyle changes reverse PCOS to a very large extent.

For instance, following a customised PCOS diet, and performing specific types of exercise for PCOS (personalised to your needs) will help you:

– Lose weight and get in shape

– Improve your insulin resistance

– Improve your fertility 

– Boost mood and improve self-confidence [8]

All you need to do is learn which foods and exercises are the most suitable for your case because not all exercises are equally effective for all PCOS cases.

PCOS recovery is not a sprint but a marathon and you must be prepared for this however, you can finish a marathon in 2 ½ hours or 12 hours and 121 support helps you achieve your best results fast.

Each person deals differently with exposure to stress, age, environment, gender, metabolism, genetics and we all have different body types to name just a few factors which matter.

This is why you need to follow a specific PCOS programme  that is specifically tailored for you.

Why laser sharp lifestyle customisations fights against PCOS and Weight Gain

Addressing your poor habits and changing them to healthier ones in a customised manner is the cornerstone in PCOS treatment.

In fact, it is the only recommended line of treatment in young patients! [8]

 There is no one single plan for all PCOS patients and here is where nutrition and exercise customisation help.

Lifestyle changes must be personalised to solve your very own problems and help you achieve your very personal goals.

Here are some examples of small changes that can lead to big results:

• Eating healthy and balanced food
• Eliminate sedentary lifestyle
• Exercising regularly and with intent 
• Stay hydrated and eliminate processed foods
• Staying positive and creating a positive mindset
• Quitting smoking and eliminating excessive drinking

Although these tips are just too general, the details within must be tailored for you to create the laser sharp PCOS customised programme recovery you require.

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How Can Customised Nutrition Programme Help?

Because there is no one diet that fits all, customising your diet plan helps you improve your energy levels, lose visceral fat faster, reduce joint pain levels,improve mental performance and concentration reverse your problems and decrease the effects of depression in your body.

For instance, if you have insulin resistance, you will need to avoid specific foods that abruptly raise blood sugar and fats while your insulin is unable to get this sugar into your cells.

In this case, your nutrition expert in London will recommend avoiding foods which damage your body and it will create a bespoke plan helping you to reach your goals fast.

To start with…

You can already reduce the intakes of processed foods and sweetened drinks.

Along with the proper nutrition plan, it is important to perform the proper exercises to maximise the benefit.

See, going to the gym and exercising with weights and against resistance might not always be the most effective thing to do in some cases.

And your case might be one.

Sometimes, your London personal trainer may help you jog, lap sprint or just brisk walk for 30 minutes.

You might wonder, is this more effective than working out at the gym?

Well, it all depends on your case.

How Can Customised Personal Training Help?

Your MD recommendations is fully taken into account and tailored to what your health require.

This is the reason why sometimes, your elite personal trainer London based might decide aerobic exercise or body weight training is more effective for you if you have central obesity (belly fat), high blood pressure, high lipid profile and insulin resistance.

In addition, there is a countless number of aerobic exercises out there.

Each type of exercise creates different metabolic results.

Also, if you have other problems, e.g., knee (ACL, PCL or meniscus) or back pain, herniated disc, asthma, arthritis or any chronic disease, you need to be careful while picking up your:

– type of exercise,

– Intensity,

– Duration,

– Rest time 

– How frequent you exercise and

– What you eat to recover.

This is why if you live in greater London,it is always better and safer to exercise with an elite personal trainer London based.

He will consider all these individualised factors and give all the benefits in one package.

Healthy Weight Loss

Although there are a million ways to lose weight, the one and only way to lose weight naturally, safely is and gain long-term benefits is by following a combination of healthy diet and customised fitness plans.

When you do so, you lose belly fat naturally and you watch your problems fade away one after another just before your eyes.

Why Healthy Weight Loss Helps You Eliminate Visceral Fat Faster and Transforms Mental Health

What in your life that you have the power to change is most limiting your long-term happiness?

Can it be the visceral fat or extra weight you have put on?

Believe it or not, research shows that a 5% decrease in body weight can:

• lower your insulin levels,
• decrease your risk for type II diabetes,
• improve periods,
• reduce hirsutism,
• reduce acne and can
• increase the chances of conceiving if you are trying to get pregnant. [11]

How Does A Body Transformation Help Transform Your Mental Health?

In addition to all the physical benefits you get when you transform your body, you gain countless mental benefits of losing weight.

For example, losing weight decreases your risk for:

• depression, 
• anxiety, 
• stress and 
• sleep disturbances. 

In addition to improving your:

• mood, 
• confidence, 
• self-image and 
• self-esteem. 

On top of that, when your weight loss programme targets visceral fats, it helps you reduce your:

• cholesterol levels,
• improve your energy levels
• improve mental health
• improve your metabolism
• decrease your risk for chronic diseases and
• feeling confident, fit and achieve the body shape you want

All these benefits are good motives to start transforming.

But, if this hasn’t always worked so well for you, think of something different.

Think of what you would like the next chapter of your life to be?

Are you dreaming of a chapter in which your performance in daily life activities is dramatically improved?

Would you like to improve the quality of how you perform at work, in your relationship with your life partner as well as your family and friends.

With all these unique benefits, it is worth learning more about the safe, healthy way of losing weight and stepping forward towards transforming your body and mind to a leaner, healthier and happier version of you.

Women’s Mental Issues: How to Detect Them On Spot 

You might be wondering why is women’s health important to everyone, and why it is important for every woman to detect symptoms of mental issues as soon as possible.

The reason behind this is women are the pillar of the society, their influence on people around them is strong; how women feel and think is simply reflected on everyone around them.

So, if you have one of the following mental health issues symptoms, you need to book and see a medical doctor and immediately give it special attention, not only for you, your future and your mental sanity, but for everyone around you.

Mental Health: Women’s Symptoms

If you want to stay healthy you need to see a specialist,  but you can also detect some of your health problems on spot and solve them before they get worse…

Simply: listen to what your body says.

When your mind is suffering, there are some signs and symptoms that serve more like a cry for help.

Those symptoms might be:

– Physical fatigue and pain of unexplained cause.

– Poor mood and mood swings

– Sleep disturbances

– Headaches

– Palpitations

– Hallucinations

– Poor concentration

– Suicidal thoughts or self-harm

– Social isolation

– Lack of motivation

– Difficulties with memory loss and reaction time,

– Losing appetite

– Alcohol or Substance abuse

Keen to learn how to transform yourself?

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Mental Ill-health among young women and girls

Who said mental problems is only for old women? 

According to the WHO, one in every five children aged 15 and less suffer from mild to severe mental problems.

Unfortunately,often these are left untreated because over 90% of countries have no mental health policy that includes children and adolescents [12],[13]

In 2013, it was estimated that 10% of British children aged less than 18 years had mental problems with a higher rate of internalising problems among girls.

Can we see how crises like these can be prevented by driving awareness and provide more support?

Internalising behaviours include problems with less aggressive and external presentation such as generalized anxiety disorder (GAD), depression, self-harm and eating disorders. [13]

Why do women need special care for mental health issues?

Did you know that…

Women are more likely to have suicidal thoughts and make suicide attempts than men as a result of mental issues? [14]

Unfortunately, this number only surveyed women in private housing, and did not consider women’s mental health in prisons, hospitals and other places where mental health issues rate is expected to be high.

 For this reason, numbers might actually be higher than this.

If you are a woman,and you are frightened by the numbers that show how vulnerable and at-risk women are, do not worry – you can access some support!

 Serious efforts have been made by our NHS and several organisations and women’s mental health clinic to provide the optimum mental healthcare you truly deserve.

Mental Health: Gender Differences

People are not the same; they are different in their mindsets and how they respond to stressful events.

These variations create individual differences.

Similarly, gender plays an important role in how males and females are affected by stresses.

Here is where these differences come from:

– Different environments, Different stresses

Speaking numbers…

Young women aged between 16 and 24 years were found three times more at risk for developing mental health conditions than men of the same age. [15]

For example, you can easily see women stressing about their work, even long after their work-hours are over.

This is why they are more prone to developing mental health issues at workplace.

And this is why it is important for every lady to learn how to cope with job stress and build resilience during the covid-19 pandemic in particular.

Because even though the pandemic and work-from-home (WFH) have relieved some of the work-related stresses, remote working may increase family conflict.

 The overlap between work and home responsibilities could make it more difficult and stressful for you.

To put this differently: WFH Isn’t Necessarily Good for Women, at least – not always.

– Behavioural Differences: Can it be unfair to women?

Another difference between males and females is their behaviors and reactions to a specific problem.

For example, it is well-known that women are more victims of violence than men.

But did you know that…

• It is estimated that around 19% of women developed mental disorders after they have experienced violence and abuse? [16]

However, when compared to men, women are sometimes afraid to report violence and abuse, and this is why the problem might be left untreated regardless of all the available women’s mental health treatment and resources.

– Biology: It is Not All Psychology

When women are said to be more affected by stressful events than men, it is not all a matter of psychology and mindset; there are also biological differences.

When men and women were studied under normal conditions, it was found that women have a relatively higher secretion of the Adrenocorticotropic hormone (ACTH). [17]

ACTH is a hormone secreted by the pituitary gland which stimulates secretion of the famous stress hormone (Cortisol). [17]

In addition to all documented research findings, this finding means there is an increased sensitivity of the adrenal cortex in women.

And thus, their bodies are more affected by stressful events than men. [17]

How Can Physical and Mental Counselling Help?

Recovering from a mental problem can be too hard when you are on your own.

This is why an expert life coach specialised in mental support might be your one-way ticket out of the bad mental health;

counselling can help you both physically and psychologically.

It can give you a push forward towards conquering your symptoms and improving your mental health.

In fact, what you think affects how you respond to your mental rehab; and an expert personal trainer or a life coach can help you transform your lifestyle and stay positive, keep you motivated and empower you to defeat your fears, worries and concerns.

Physically, your elite personal trainer London based and nutrition expert can help you reverse some of the physical causes — or consequences — of your mental disorder by giving you effective evidence-based tips for women’s mental health.

For instance, if you are not in your desired shape, due to an eating disorder, PCOS, menopause or office work sedentary lifestyle, and you are depressed about how you look, Mind and Body Rehab can help you transform your body and get in-shape with the proper exercise and diet.

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Conclusion: 

Addressing the problem is the cornerstone of the solution!

Now that you have read this far, you definitely have learnt that it is normal for ladies to be more at risk for mental problems.

You might also have figured out that some of your unexplained symptoms might be more mental than organic.

According to the best women’s mental health clinic experts, this is the first step towards a healthy mind.

And this is exactly when you have to consider treating yourself with a laser-sharp personalised rehabilitation plan to target your very personal goal.

These will be creative and fun, and you can use a combination of customised exercise (Pilates, body weight exercise, Yoga, outdoors or indoors training etc), nutrition, stress managements and doctor advised evidence-based supplementation (assessment based) through Elite Personal Training in London.

Who is Jazz Alessi?

Jazz Alessi is a long-term elite personal trainer in London and 2^nd Generation Pilates teacher who values mental health the most.

With his deep experience in training top athletes, highest type of special forces and long-term rehabilitation expert specialised in knee pain (ACL, PCL, meniscus) and back pain health including herniated disc, he respects his clients’ individual differences and unique personal goals.

For this reason, no matter whether you want to transform your mental health or be the next marathon champion, or you simply want to get rid of your back pain, Jazz will create the right plan for you to reach your goal — and more — in no time.

Why not discuss your goals with him directly and set on a journey of achieving them?

• Keen to get started and transforming your mental health, fitness and body shape?

Request now a FREE ONLINE CONSULTATION

References