Today I'm making changes.  Well at least today I've got to the point of acknowledging a change that has been developing for a few months, and doing something about it.

But it's not easy!

Up to now, my focus has been to help mid-life women who are feeling stressed, exhausted and overwhelmed with menopause-related symptoms to take back control of their health and wellbeing so they can enjoy life again and embrace their future.  And I've been doing this through coaching and education services.

However I have been gradually developing a passion for doTerra essential oils, which are basically a different toolkit for achieving health and wellbeing.   They have made a huge difference to me, and I have decided that I want to focus my energies on sharing the message about how they can help with my clients too.

The thing is, I've been dabbling a bit with mentioning essential oils 'on the side'.  I've been nervous about saying too much as I didn't want to dilute my previous messages about how I could support my clients.  But today I decided to 'come out'.  It's been scary!

I have recorded a video to explain to my followers about what I'm doing.  There's only been positive feedback from that (so far!).

I've sent an email to my mailing list, offering them to unsubscribe if they're not interested.  There's been rather a deluge of 'unsubscribe' notifications.  It's not easy to see them come in, but if people aren't interested in my message, then it's time for me and them to let go.

Time will tell about whether it's the right move.  I definitely feel quite vulnerable now and unsure about whether I've done the right thing.  But I figured that if I don't try, I'll never know.

There's a great quote I have on my Vision Board - "You never cross the ocean unless you have the courage to lose sight of the shore".  Let's hope I manage to reach the other side, as that will mean that other people are discover the amazing physical and emotional therapeutic benefits of essential oils, and loving them as much as I do.

Mary is a Director of the UK Health Coaches Association, a qualified Health Coach and a doTerra Wellness Advocate.  She runs a private Facebook group supporting women struggling with menopausal symptoms, and provides regular training and information sessions on Women's Health.  For more information see www.bloomwithmary.co.uk and for future events see www.facebook.com/bloomwithmary/events.

Now the clocks have gone back, it's hard to deny that winter is on its way.  I find this week particularly hard, with the nights drawing in and the feeling that it will be months before we get light evenings again.  It's also the time of year when coughs, colds and other lurgies are lurking, and it's easy to worry about falling prey to the latest bug doing the rounds.

However, over the years I have learnt that if I wallow in that feeling, it just perpetuates itself and makes me feel worse, so I know I have to build in strategies to change my emotional attitude (mindset) and also support my physical strength to not just make it through winter, but also enjoy it.

Before I share some of my top tips, have a think about how you feel, and whether you have strategies in place for making the most of the next few months.  What are you thinking?  What are you doing?  If you'd like some inspiration - read on!

These are my top 5 tips.  

1. Manage light.  I make getting outside in natural light - even if it's cold & grey - every day an absolute priority.  If I can get out in nature even better, but anything outside a building or car will do.  I consider 10-20 minutes a minimum, and if I can combine it with a walk, or bike ride, even better.  It might be walking along the High St popping in & out of shops, parking further away from my destination or catching up with a friend outside.  Natural light is a key part of regulating our circadian rhythms, which in turn drives every cell in the body.  Ideally we need about 10,000 lux for 20 minutes a day.  Download a lightmeter app to see how many you're getting!
2. Find things to look forward to​.  I always ensure I have some treats in my diary for the winter months.  Skiing is a love of mine, and I actually get excited when I know snow is coming!  For some people winter sunshine is a must.  It doesn't have to be a major holiday though - how about a catch-up with friends, a date in your diary to watch a promised film or box set.  Maybe time to learn a new skills or join a club you've been interested in.  Find something that excites you and get it in your diary.
3. Boost your immune system with essential oils.  This is a really important one to get through the winter with maximum energy and minimum colds, coughs and snuffles.  There's so much you can do to boost your immune system but I'd like to talk about an amazing 'toolkit' that I have started using really successfully over the last 18 months, which are doTerra* essential oils.  I use the Protective Blend (On Guard) every night on the soles of my feet; if I feel snuffly I use the Respiratory Blend (Air) by inhaling or rolling around my chest and throat; if it get a sore throat or start feeling like I'm going down with a cold, I use 'FLOOM' - a blend I make myself with Frankincense, Lemon, On Guard, Oregano and Melaleuca (tea tree).  1-2 drops of each in a capsule or applied topically with a carrier oil 2-5 times a day has amazing therapeutic properties, with oregano which is sometimes known as 'nature's antibiotic', lemon which is full of antixoidants and frankincense which is incredibly healing.  The beauty of essential oils is that if you use a brand like doTerra, they are made to be therapeutic so you get huge emotional and physical benefits, and they're so lovely with their amazing fragrance.  They can be used preventatively, and also are great when you just want to grab something to help in the moment.
   
4. Reframe your mind.  If you think winter is a miserable time of year, it's probably a self-fulfilling prophecy.  You could try a CBT (cognitive behaviour therapy - the coaching style in which I am qualified) approach whereby you identify the feeling e.g. 'winter is so awful I'll never make it through', and learn to re-frame your thoughts such as 'winter can be hard because I don't like the dark evenings, but it allows me to snuggle on the sofa and watch my favourite films guilt-free so it has its benefits'.  Acknowledging your struggles whilst creating a different perspective can be a powerful way of boosting your morale.  If you'd like help with this, do get in touch.
   
5. Eat the rainbow.  Ensuring your diet is packed with nutrients is especially important both for boosting your state of mind as well as strengthening your body against seasonal threats.  By eating a wide range of colourful fruit and vegetables, you will give your body the best chance of staying strong.  Think antioxidants, vitamins and minerals, which are all essential for wellbeing.  Personally I do take supplements, but more as an 'insurance' policy.  In winter I take extra vitamin D and all year round I take Omega 3's, as part of doTerra's* amazing Lifelong Vitality supplements set.
   

I hope these tips prove to be of use to you.  Do remember that when you make lifestyle changes, that you can't do them all at once.  Choose one things that most appeals to you and is realistic to fit in to your life at the moment.  Try it for a few days, a week maybe, then if it's working, you can add in something else.

I'd love to know your top tips for surviving winter.  Please do share yours.

*if you're interested in knowing more about doTerra essential oils, please do get in touch with me directly as you won't find them in the shops, which keeps their prices down.  At the time of writing this blog (28th October) there's an amazing offer - if you buy On Guard, you get Air free - available until Wednesday 30th.  Please email me mary@bloomwithmary.co.uk if you'd like to get these wonderful natural winter solutions in your home now!

Mary supports women who are feeling stressed, exhausted and overwhelmed to take back control of their health and wellbeing using natural solutions so they can enjoy life again and embrace their future.  See www.bloomwithmary.co.uk for more details.

People often ask what I do, as a Health Coach, to keep myself healthy, as I am post-menopausal and slimmer, fitter and healthier than I've ever been.

Starting my day well is a key part of this, so I thought I'd share the details of my morning routine.  I am post-menopausal, but I wish I had known about these things when I was suffering from hot flushes, night sweats and low mood during my perimenopausal years, as I now know that many of these nutrients can help substantially with supporting hormonal balance and therefore improving symptoms.

To save you writing notes, here is a summary of what I do:

• Glass of room temperature water first thing.
• Cup of lemon tea made with fresh lemon or lemon essential oil* with a drop of 'Smart & Sassy'* essential oil to wake me up and balance blood sugar levels so I don't feel hungry til I have my breakfast, which I tend to eat later as I regularly do Intermittent Fasting.  Lemon is also detoxifying as it supports the liver, so particularly good if you've over-indulged!
• A dash of Clary Calm essential oil* blends on the back of my neck, which supports hormone balance and smells gorgeous.
• Overnight oats containing organic rolled oats, Quinoa flakes, maca powder, ground flaxseed, berries or maybe half a grated apple, chia seeds, pumpkin seeds, kefir, nut milk and live natural yogurt (forgot to mention that in the video).  Sometimes I also sprinkle cinnamon on it.  This is packed with a huge range of nutrients that support all my bodily functions, fills me up and particularly supports my hormonal health now my body is making quite the amount of oestrogen and progesterone that it used to.  Ideally this needs making at least 1-2 hours in advance, and can be done the night before, or even in bulk several days in advance.
• Brazil nuts - for selenium, which is a key mineral we are often deficient in.
• Supplements - doTerra's Lifelong Vitality Pack containing all the Omega's, vitamins, minerals and other valuable nutrients to support my health & wellbeing.  If you want to try them, there's a full money-back guarantee if they don't make any difference to you.

Also in the picture is matcha tea, which I usually have at some point in the morning as my caffeine fix, and it's packed with antioxidants.  Green tea is good but as match is the whole leaf powdered it's even better.

*If you use any essential oils, especially internally, do ensure you use high quality, and if appropriate food grade oils.  I use doTerra because they are Guaranteed Pure Therapeutic Grade and I trust them.  That's also why I take doTerra supplements.

Mary supports women who are suffering from unwanted menopause-related symptoms, to make natural and lifestyle changes to reduce their symptoms and feel better.  For a free, informal chat, you can book a slot directly in to her diary here: www.bloomwithmary.co.uk/contact.  She also runs a safe and supportive Facebook group www.facebook.com/groups/bloomingmenopause for all women in their 30's, 40's and 50's who believe in the power of lifestyle and want to learn more about how to feel better through their midlife transition.