A Little Note From Me

When did being busy become a badge of honour?

Welcome to Issue 2 of The Wellness Edit! Firstly, thank you so much for the lovely feedback following my first issue. It genuinely means the world to know you're enjoying these little wellness reads.

This month, we're talking about something I think nearly all of us can relate to: STRESS!

The kind that creeps up on you without you even realising. The endless to-do lists, the mental load, the juggling of work, family, responsibilities and trying to find five minutes for yourself. Sometimes even the things we do to look after ourselves become another thing we feel should be doing.

I think as women, we're particularly good at putting ourselves at the bottom of the list. We keep going, we push through and we tell ourselves we'll rest when everything is done. But when is everything ever done?

I'll be the first to admit that I don't always get the balance right. I love being busy, I love my job and I genuinely thrive on having things to do. But that doesn't mean I'm immune to feeling overwhelmed or exhausted. And I certainly haven't mastered the art of slowing down!

Stress isn't always a bad thing. Our bodies are designed to respond to challenges. But when we're constantly running on empty without giving ourselves time to recover, it can begin to affect how we feel physically and mentally.

This month, I want to help you understand what's happening inside your body, particularly when it comes to cortisol, our main stress hormone. We'll look at sleep, energy, exercise and wellbeing, and most importantly, the little things we can do to support ourselves.

No unrealistic routines. No pressure to be perfect. Just useful information, honest conversations and small changes that might make a big difference.

So pop the kettle on, take five minutes for yourself and enjoy this month's edit.

Lots of love, Sioned x

Let's Talk Cortisol

The hormone everyone is talking about

You've probably heard cortisol mentioned on social media. High cortisol, cortisol belly, cortisol detoxes and endless advice about how to lower it.

But here's something important: cortisol is NOT a bad hormone. In fact, we couldn't function properly without it. Cortisol is produced by our adrenal glands and helps regulate metabolism and blood sugar, support blood pressure, manage inflammation and immune responses, respond to stress and maintain our sleep-wake cycle.

What happens when we're stressed?

When we experience something stressful, our brain sends signals that activate the body's stress response. Hormones including adrenaline and cortisol help us respond. Our heart rate may increase, we become more alert and our bodies make energy available. This is sometimes called our fight-or-flight response.

It's a normal survival mechanism. But work deadlines, financial worries, lack of sleep and family responsibilities can all contribute to stress. When stress becomes prolonged and we don't have enough opportunities to recover, it can affect wellbeing.

Is high cortisol making you exhausted?

It's not quite that simple. Stress can affect sleep, energy, concentration, appetite and mood, but these symptoms don't automatically mean cortisol is too high. Cortisol naturally changes throughout the day; symptoms alone can't tell us whether levels are abnormal. Medical conditions involving excessive or insufficient cortisol require proper assessment.

Are You Stressed or Just Used to It?

When your body starts asking you to slow down

When was the last time you felt properly rested? Not just sitting down for five minutes while thinking about everything you still need to do. I mean genuinely rested.

Sometimes stress doesn't look like a dramatic meltdown. Sometimes it looks like getting through the day, ticking everything off your list and feeling completely exhausted by the evening. Because we're so used to being busy, we start accepting that feeling as normal.

Six signs stress might be taking its toll

• You're tired but wired: exhausted all day, but your mind races at bedtime.
• You're more irritable: little things suddenly feel enormous.
• You're struggling to concentrate: forgetting things or feeling mentally overwhelmed.
• Your body feels tense: tight shoulders, headaches, jaw clenching or aches.
• Your appetite has changed: you may crave more food or lose your appetite.
• You're not enjoying things as much: even activities you love can feel like obligations.

These can be associated with stress but can have other causes too.

The invisible mental load

It's not necessarily the physical jobs that exhaust us. It's remembering EVERYTHING: appointments, shopping lists, school arrangements, work commitments, birthdays, meals, messages that need replying to. Sometimes our brains never really switch off. And often nobody else sees how much we're carrying.

Exercise, Cortisol & Balance

Is exercise helping your stress or adding to it?

As a fitness instructor, you probably expect me to tell you that exercise is one of the best things you can do for yourself. And it absolutely can be!

Regular movement can improve mood, support sleep, build confidence, improve strength and help us manage everyday stress. But more isn't always better.

When we exercise, particularly during a challenging workout, cortisol naturally increases for a short period. This helps our bodies meet the demands of exercise. It doesn't mean strength training, running or high-intensity workouts are bad for our hormones. Regular exercise can improve our ability to cope with stress over time.

What does your body need today?

Feeling energised and ready to go? Enjoy that strength session, dance class or challenging workout when you're feeling good and recovering well.

Feeling tired, tense or mentally overwhelmed? You might benefit from a walk outdoors, gentle Pilates, stretching or a lower-intensity session.

Completely exhausted or unwell? Rest might be the most productive choice.

Recovery is part of getting stronger

Recovery isn't just giving muscles a break. Adequate sleep, eating enough, staying hydrated and having time away from constant demands help us adapt to exercise. Don't feel guilty if you occasionally change your plans.

Let's Talk Sleep

Because you can't keep pouring from an empty cup

We all know sleep is important. But knowing something and actually putting it into practice are two completely different things! And I'll be the first to admit this is something I'm still working on.

My bedtime confession

I am absolutely TERRIBLE at going to bed early! You'd think with my early morning classes I'd have mastered an early night. Nope!

There's always something else I want to get done, something to organise or that little bit of time in the evening when I finally get to sit down. Before I know it, it's later than I'd planned.

So I've been trying really hard to make one small change: getting myself upstairs just 30 minutes earlier most evenings.

It doesn't sound like much, does it? Trust me, it's still very much a work in progress! But I can genuinely notice the difference when I manage to get a little more sleep. My energy is better, I feel more capable of tackling the day and everything feels that little bit easier.

I'm not suddenly becoming someone who goes to bed at 8 pm, but I'm trying!

Why does sleep matter?

Sleep supports memory, concentration, emotional regulation, muscle recovery, immune function, appetite regulation and our ability to cope with stress. Stress can make it harder to sleep, while insufficient sleep can make challenges feel more difficult. Most adults need around seven to nine hours, although needs vary.

Five little things that might help

• Keep a fairly consistent bedtime and wake-up time.
• Give yourself time to wind down.
• Keep your bedroom cool, dark and comfortable.
• Be mindful of caffeine later in the day.
• Get some natural daylight in the morning.

The Power of a Nana Nap

Or as I used to call it... a DISCO DOSE!

Now this is something I absolutely love talking about, because I've been a fan of a little power nap for YEARS! Although back in my twenties, I had a slightly different name for them: THE DISCO DOSE!

When I was performing in shows, there were days when I'd been dancing and working all day, but we'd still have plans to go out that evening. And there was absolutely no way I was missing a night out!

So I'd squeeze in a 20-minute disco dose. A little power nap, a quick freshen up and I'd be ready to go again. Honestly, I could absolutely nail a full night, sometimes even an early morning, of clubbing after one of those! Oh, to have that energy again!

Nowadays, I still love a little nana nap now and again. But me pulling an all-nighter? That's firmly off the cards for now!

Are naps actually good for us?

A short daytime nap can help improve alertness, concentration and mood, particularly when we're tired. For some people, around 10 to 20 minutes provides a useful refresh without too much grogginess. Longer naps can leave us sluggish, and late naps might interfere with nighttime sleep.

How to master a little nana nap

- Aim for around 10 to 20 minutes.

- Try to nap earlier in the afternoon.

- Find somewhere quiet and comfortable.

- Set an alarm if you need to.

- Give yourself a moment to wake up.

Naps aren't a replacement for enough nighttime sleep. If you're constantly exhausted despite adequate rest, speak to a healthcare professional.

Caffeine & the Afternoon Slump

Do we really need another coffee?

Right, confession number two: I am TERRIBLE for my caffeine intake!

I love my coffee. With early starts, busy days and lots going on, it's easy to reach for another cup when energy dips. But I'm becoming much more aware of caffeine, especially when it comes to sleep.

What does caffeine do?

Caffeine is a stimulant. It works partly by blocking adenosine, a chemical involved in making us feel sleepy. A coffee can make us more alert, but caffeine can remain in our system for several hours. Even if we feel fine after an afternoon coffee, it may still affect sleep. Some people are much more sensitive than others. It can also contribute to restlessness, anxiety or a racing heart in some people.

My new little caffeine challenge

I've decided to set myself a goal: my afternoon coffee is going to be DECAF from now on!

I'm not giving up my morning coffee. Let's not get carried away! But I do want to see whether this one small change helps my sleep and how I feel.

One thing I already do is enjoy a lovely decaf tea before bed. It's become part of my evening routine, and I genuinely enjoy that little moment of winding down. Now I just need to get myself upstairs earlier to drink it!

Could you try a caffeine swap?

- Swap your afternoon coffee for decaf.

- Choose caffeine-free herbal tea.

- Drink water throughout the day.

- Remember caffeine can be in energy drinks, cola and some teas.

- Reduce gradually if you're drinking a lot.

You don't necessarily need to cut caffeine out completely. Even decaf drinks can contain small amounts.

Stress, Sleep & Perimenopause

Why everything can suddenly feel a little louder

Let's talk about something particularly relevant to many women in their forties and fifties: perimenopause.

This is the transition leading up to menopause, when reproductive hormones fluctuate. Changes can affect far more than periods. Some women experience night sweats, hot flushes, disrupted sleep, mood changes, anxiety, brain fog, fatigue, palpitations or changing menstrual cycles.

Now imagine those symptoms while juggling work, family, relationships and everything else life throws at us. It's hardly surprising some women feel overwhelmed.

Is cortisol responsible?

Not necessarily. Cortisol and reproductive hormones are part of different but interacting systems. It's misleading to suggest that every perimenopause symptom is caused by high cortisol. Changes in oestrogen and progesterone, disturbed sleep, life circumstances and other health factors can all play a part.

The sleep-stress connection

Imagine a terrible night because of night sweats. You wake tired, have a busy day, struggle to concentrate, feel irritable and reach for extra caffeine. By evening you're exhausted but can't switch off. Sound familiar?

This is one reason why supporting sleep and managing everyday stress can be so valuable during perimenopause.

What can help?

Regular movement: strength training, Pilates and walking support physical and mental wellbeing.

Prioritising sleep: create a comfortable environment and seek support for persistent night sweats or insomnia.

Eating enough: regular, balanced meals support energy and health.

Recovery: balance busy days and challenging exercise with rest.

Talking about it: support is available, and treatment options, including HRT when appropriate, may help troublesome symptoms.

Cortisol Myths

Let's get the facts straight

There's so much information online about stress and cortisol that it can be difficult to know what to believe. Let's clear up some misconceptions.

Myth 1: Cortisol is bad for you

FACT: Cortisol is essential for life. It helps regulate metabolism, blood pressure and our response to stress. The aim isn't to eliminate it.

Myth 2: A bigger tummy automatically means high cortisol

FACT: Body fat distribution has many influences, including age, genetics, hormones, energy balance and lifestyle. Certain medical conditions involving excessive cortisol can affect fat distribution, but you cannot diagnose high cortisol from your waistline.

Myth 3: Women over 40 should avoid intense exercise

FACT: There is no general rule against challenging workouts. Strength and cardiovascular exercise offer important midlife benefits. Adapt training to individual needs and recovery.

Myth 4: You need special supplements to lower cortisol

FACT: No supplement is needed by everyone for everyday stress. Evidence for some products is limited and supplements can carry risks or interact with medicines.

Myth 5: You can completely eliminate stress

FACT: Stress is a normal part of life. We can develop ways to respond, recover and seek support.

Myth 6: If you're always tired, your cortisol must be high

FACT: Persistent fatigue has many possible causes, including poor sleep, iron deficiency, thyroid problems and menopause-related symptoms. Seek advice rather than assuming it's cortisol.

Your Seven-Day Stress Reset

Seven days. Seven little changes. No pressure.

I wanted to finish this month's issue with something practical. Not a strict challenge, just seven ideas for more moments of calm. Follow them in order, swap them around or choose what works for you.

Monday: Morning daylight

Spend 10 minutes outdoors during the morning. Natural daylight helps support your sleep-wake rhythm.

Tuesday: Take a proper break

Have at least one meal away from your phone, emails or work.

Wednesday: Move for enjoyment

Choose movement that genuinely makes you feel good: walking, Pilates, dancing or a favourite class.

Thursday: Your five-minute reset

Take five minutes to breathe, stretch and pause.

Friday: Connect with someone

Arrange a coffee, phone a friend or have a proper conversation.

Saturday: Ease the pressure

Choose one non-essential thing from your to-do list that can wait.

Sunday: Reflect and recharge

What felt good this week? What drained you? What might you change next week?

Your five-minute reset

Minute 1: Breathe. Sit comfortably and take slow, gentle breaths. Try breathing in for four counts and out for six if comfortable.

Minute 2: Release tension. Roll your shoulders, gently turn your head and relax your jaw.

Minute 3: Move. Try gentle side bends or comfortable stretches.

Minute 4: Ground yourself. Notice three things you can see, two you can hear and one you can feel.

Minute 5: Pause. Ask yourself: what do I actually need right now?

You don't need to complete every day perfectly. Even one little change is something positive.

A Final Thought From Me

You are allowed to slow down

If there's one thing I'd love you to take away from this month's Wellness Edit, it's this: you don't have to be doing everything, all of the time, to be doing enough.

Sometimes we're so focused on keeping everything going that we forget to check in with ourselves. We look after our families, our work, our homes and everyone around us. But how often do we ask ourselves how we're actually feeling?

I know slowing down isn't always easy. Life doesn't suddenly become less busy because we decide we need a break. Believe me, I'm still learning! I'm trying to get myself to bed earlier. I'm swapping my afternoon coffee for decaf. And I'm definitely keeping my little nana naps!

None of these things are ground-breaking, but they're small changes that feel realistic for me. And I think that's what wellness should be about. Not trying to live a perfect life. Not following every new trend. Not feeling guilty because we haven't managed to fit everything in. Just learning to look after ourselves a little better, one day at a time.

I hope this month's issue has helped you understand stress a little more and given you ideas to try. You're not alone if life feels overwhelming sometimes. Your worth is not measured by how much you manage to squeeze into a day.

Thank you for being here, for reading and for being part of this wonderful community.

Lots of love, Sioned x