Walk To Work Day

Today is Walk to Work Day. If you can, why not take this opportunity to put on some trainers and try your commute on foot. It might take a bit longer but chances are you’ll feel better for it. Walking more regularly is great for our mental and physical health, and of course much better for the environment. We asked our fitness ambassador Ellie Baker some quick questions about the benefits of walking and how we should be doing it.

Is walking a good form of exercise?

Walking is a good form of exercise, it is extremely accessible and people of all ages can do it.

What are the benefits for our physical and emotional health?

The physical benefits of walking are that it improves: fitness, cardiac health, builds stamina, reduces risk of diabetes, cancer, dementia, weight loss, vitamin D, improves circulation, posture, helps you sleep better and builds strong bones.

The mental benefits of walking are it alleviates depression, improves mood, releases feel good endorphins, reduces stress, reduces anxiety.

How many steps do most people walk a day?

The average person takes between 3,000-4,000 steps per day.

How many steps should we be walking a day?

Ideally people should walk around 10,000 steps per day.

What is a good speed to walk at?

A brisk walking pace is 3.0 miles per hour / 5 kilometres per hour which is the 12 minutes per 1 kilometre.

Is duration or speed more important in terms of fitness benefits; what else should we consider, e.g. heart rate?

When it comes to fitness benefits when walking you will get more the faster you walk, however if you’re unable to walk very fast it would be better to walk for a longer duration of time. 30-60 minutes is good to aim for. I wouldn’t consider heart rate when it comes to walking but I would go on how I feel.

A Beauty Routine for your Vulva?

‘The Perfect V’ is a feminine hygiene collection sold on popular websites such as Beauty Bay and Cult Beauty. The range – sold only in full on Beauty Bay – includes a cleanser, intensive lotion, beauty sheets, an exfoliator, beauty mist, serum and luminizer for your vulva.

Consultant Gynaecologist Pradnya Pisal explains why medical advice would be against using these products because of a number of unwanted side effects. Read the full article for Grazia here.

Why Meghan could give birth any day now

The Duchess has revealed her due date will fall around end of April to beginning of May, but she could give birth much earlier than that – and it is because of a phenomenon that occurs in a mother’s womb. A study by the Journal of Clinical Investigation says that a woman can give birth at anytime once the foetus secrets protein from their lungs, releasing amniotic fluid that triggers the birthing process. Consultant Gynaecologist Meg Wilson speaks to the Daily Express about labour and how it starts. Read the full article here.

Talking about Urinary Incontinence

Female incontinence is very common and up to 40% women suffer from it. In this post, Consultant Gynaecologist Narendra Pisal discusses what can contribute to it and how women can deal with it.

Women needn’t be afraid or embarrassed to report urinary incontinence, and you should see a doctor straightaway if you are concerned. Any accidents are not a part of normal physiology, and if this is interfering with your life such as exercise, work or sex-life, you need to see your doctor. Learning to do pelvic floor exercise is very easy and you can do these practically anywhere. Your doctor will often recommend a specialist women’s health physiotherapist. The easiest way is to download an NHS app (smartphone application) called Squeezy. You need to pay a small fee for it, but it is definitely worth it.

Below are some of the most common causes:

Falling hormones: Vaginal mucosa and connective tissues are oestrogen dependent and become atrophic and weaker after menopause. Same applies to the bladder mucosa and hence urinary problems are more common in women after 50.
Childbirth: Pregnancy and childbirth especially if associated with a large baby and prolonged labour can cause weakness of tissues. Pelvic Floor Exercises are therefore extremely important during pregnancy and in the postnatal period.
Lifestyle factors: Smoking, being overweight, chronic cough, constipation, lifting heavy weights can all affect pelvic floor muscles and can exacerbate an existing weakness.

Directed pelvic floor exercise is the first line of treatment for this condition and makes a huge difference in 6 out of 10 cases (see the Squeezy NHS app). A specialist will be able to advise when surgery is appropriate.

Smoking, chronic cough, constipation, lifting heavy weights can all affect pelvic floor muscles and can exacerbate an existing weakness. So, avoiding constipation and learning to contract the pelvic floor muscles when sneezing, coughing etc would be preferable. Avoiding caffeinated drinks that can irritate the bladder can also be helpful. Staying fit and the right weight is also helpful.

Vaginal mesh has been used in the past for repair of pelvic floor but has been associated with problems recently. It is best to avoid this option for now unless it has been recommended in a specialist unit. It is only used now for a very small group of carefully selected women where other treatment options have not worked.

Simply by talking about incontinence, women will realise how common the condition is, especially in the over 50s, and they might be able to help themselves before needing to go and see a doctor. Learning to do pelvic floor exercise is very easy and you can do these practically anywhere using the Squeezy smartphone application.

If you have any concerns about urinary incontinence, speak to your GP or contact us on 0207 10 11 700.

Can you really have a Surprise Pregnancy?

Is it really possible to not know you’re pregnant until you give birth? According to the BMJ, ‘cryptic pregnancies’ are estimated to occur in around 1 in 2,500 cases. Consultant Gynaecologist Narendra Pisal talks to Yahoo! Style about the subject. Read article here

Smear Tests: A Step-By-Step Guide

London Gynaecology’s consultant, Miss Meg Wilson, talks to The Independent about what happens during a cervical screening appointment. Here’s a step-by-step guide. Read article in full here

Smear Test Myths

Cervical cancer screening rates in the UK have reached a 21 year low, and many experts think this is largely down to the countless misconceptions that people have about what actually happens during a smear test. In this article for The Independent, Consultant Gynaecologist Meg Wilson helps to debunk some common myths.

Is Adenomyosis causing your Period Pain?

For some women, extremely painful, heavy periods are caused by a lesser-known condition which can have a serious impact on their lives. Adenomyosis is where the tissue that grows on the lining of the uterus – the endometrium – is also present on the inside muscular wall of the uterus. Nobody knows exactly how many are affected, but some estimates put the figure at one in 10 women. Consultant Gynaecologist Narendra Pisal discusses the condition in this article.

Back Pain and your Period

An estimated three quarters of people who menstruate experience pain in their back. But why is your lower back throbbing when your uterus is the one apparently doing all the work? Consultant Gynaecologist explains for Pretty 52. Read the article here.

Veganism and Pregnancy

Nutritional Therapist Laura Southern discusses whether a vegan diet is sufficiently supportive during pregnancy. Read the full article here.