Why You Can’t Sleep When You’re Stressed and How to Break the Cycle

Let me paint a picture.

It’s 11pm. You’re exhausted. You’ve been looking forward to bed all day. And then the moment your head hits the pillow, your mind switches on. The to-do list. The conversation you keep replaying. The low hum of worry that refuses to be quiet.

Sound familiar?

You are not broken. You are not imagining it. What’s happening is a very real, very physical process inside your body and once you understand it, everything starts to make more sense.

Your Stress Response Was Never Designed for Modern Life

When your body detects stress any stress, whether it’s a physical threat or a difficult email from your manager it activates the same ancient survival response. Cortisol and adrenaline flood your system. Your heart rate rises. Your muscles tense. Your brain sharpens into high alert.

This response was designed to help you run from danger. The problem is, your nervous system cannot tell the differe nce between a lion and a looming deadline.

And the cruel irony? This is precisely the state your body goes into when you most desperately need to sleep.

What Stress Actually Does to Your Sleep

Cortisol has a natural rhythm. It’s meant to be lowest at night that’s what makes you feel sleepy — and highest just before you wake up. But when you’re stressed, your body produces more cortisol than it should, at exactly the wrong time. It delays sleep, fragments the sleep you do get, and suppresses the deep, restorative phases your brain needs to process emotions and consolidate memories.

This is why a stressful week doesn’t just make you feel tired. It makes you feel emotionally fragile, foggy, and overwhelmed too. Sleep isn’t just rest for your body. It’s medicine for your mind.

And Then It Becomes a Cycle

Here’s where it gets particularly difficult. Poor sleep doesn’t just leave you tired it makes everything harder to cope with. Small things feel enormous. Your resilience drops. Your ability to regulate your emotions becomes compromised.

And so the very stress that kept you awake last night is now harder to manage today, because you’re running on depleted sleep. Which makes tonight harder. Which makes tomorrow harder.

This is the sleep-stress cycle. And so many women I speak to are living inside it without realising it has a name or a way out.

How to Gently Break the Cycle

You cannot force sleep. But you can create the conditions that make it possible.

Stop fighting the wakefulness. When you lie awake getting frustrated that you’re not asleep, you add another layer of stress onto an already activated nervous system. Try reframing bedtime as rest time. Even simply lying still, in the dark, is giving your body something it needs.

Give yourself a proper wind-down window. Your nervous system needs at least an hour to begin shifting from sympathetic (fight or flight) into parasympathetic (rest and digest) mode. Dim the lights. Step away from screens. Make something warm to drink. Signal to your body that the day is over.

Write it down before you lie down. Your brain holds onto unfinished thoughts to make sure you don’t forget them. A simple brain dump everything on your mind, onto paper gives your mind permission to let go. It doesn’t need to hold on if it’s already written.

Look at your cortisol triggers during the day. Skipping meals, too much caffeine, never taking a proper break — all of these keep cortisol elevated, which makes night-time winding down much harder. Eating regular meals with protein and fibre, moving your body gently, and building even ten minutes of genuine stillness into your day can make a real difference to how you sleep that night.

Be kind to yourself when sleep doesn’t come. Self-blame and frustration are themselves stressors. They raise cortisol. The most counterintuitive thing you can do and often the most effective is to release the pressure entirely.

When to Speak to Someone

If you’re regularly lying awake, waking repeatedly in the night, or finding that stress feels unmanageable, please don’t suffer in silence. Your GP can rule out any physical causes, and a qualified practitioner can support you in addressing the root of what’s driving the cycle.

You deserve sleep. You deserve rest. And you deserve to feel well not just surviving, but genuinely, deeply okay.

💬 I’d Love to Hear From You

Which comes first for you the stress or the sleeplessness? And which part of breaking the cycle feels hardest right now?

Drop your thoughts in the comments below. I read and reply to every single one.

With warmth,

Leena 🌿

How to Start Journaling (Even If You’ve Tried and Given Up Before)

If you’ve ever bought a beautiful notebook, written in it twice, and then felt guilty every time you walked past it this post is for you.

Journaling is one of the most powerful tools I know for mental clarity, emotional processing, and nervous system regulation. And yet it’s one of the things women tell me they want to do but just can’t seem to make stick.

The reason it hasn’t worked yet isn’t a lack of willpower. It’s that nobody taught you how to actually do it.

Let’s change that today.

Why Journaling Works: The Science Bit.

Journaling isn’t just putting words on a page. It’s a form of emotional processing that has been studied extensively and shown to:

Reduce cortisol levels writing about your feelings helps your brain move from emotional reaction to rational processing, which physically lowers your stress response.

Improve sleep a 2018 study published in the Journal of Experimental Psychology found that writing a to-do list or brain dump before bed helped people fall asleep faster by offloading unfinished thoughts from the mind.

Support mental health expressive writing has been shown to reduce symptoms of anxiety and depression, particularly in people who tend to internalise their emotions.

Increase self-awareness when you write consistently, patterns emerge. You begin to notice what drains you, what lights you up, and what your body is trying to tell you.

Your journal is not a diary. It is a tool for healing.

Why Most People Give Up

Before we talk about how to start, let’s talk about why it hasn’t worked before before because I hear the same reasons again and again.

“I don’t know what to write”

You sit down, pen in hand, and your mind goes completely blank. So you close the notebook and tell yourself you’ll try again tomorrow.

“I don’t have time” You imagine journaling has to be a long, elaborate ritual. It doesn’t.

“I feel silly”

You start writing and immediately feel self-conscious, as though someone is reading over your shoulder. Even when you’re completely alone.

“I’m not consistent enough”

You miss a few days and decide you’ve failed, so you stop altogether.

Every single one of these is completely normal. And every single one is solvable.

How to Actually Start

Start with just five minutes

Not thirty minutes. Not a full page. Five minutes. Set a timer, pick up your pen, and write until it goes off. That’s it. Five minutes of journaling done consistently will always beat an hour of journaling done once a month.

Write by hand, not on your phone

There is something about the physical act of handwriting that slows the brain down and creates a different quality of thought. Typing is fast and functional. Handwriting is reflective and healing. If you want the full benefit of journaling, use a pen and paper.

Don’t write for anyone but yourself

Your journal does not need to be eloquent, grammatically correct, or even coherent. It is not a performance. Nobody will ever read it. Give yourself full permission to be messy, honest, and raw.

Use a prompt if you’re stuck

You don’t need to stare at a blank page. A simple prompt gives your brain a starting point and the words tend to flow from there. I’ve included some of my favourites below.

Make it part of an existing routine

The easiest way to build a journaling habit is to attach it to something you already do. Morning coffee. Before bed. After your walk. Tuck your journal into that existing slot and it will start to feel natural within a week.

10 Journal Prompts to Get You Started

These are gentle, open-ended prompts that work whether you’re brand new to journaling or coming back after a long break.

How am I really feeling right now in my body and in my mind?

What is taking up the most space in my head today?

What do I need more of in my life right now?

What am I finding hardest at the moment, and why?

What would I tell my best friend if she was going through what I’m going through?

What am I holding onto that I need to let go of?

What has drained my energy this week? What has filled it?

What does my body need from me today?

What am I most proud of recently, however small?

What would feel really good to do for myself this week?

Pick just one and write for five minutes without stopping.

If You’ve Tried Before and Given Up

I want to say something directly to you.

Giving up doesn’t mean journaling isn’t for you. It means you were probably trying to do too much, too perfectly, too soon.

Start smaller than feels necessary. One prompt. Five minutes. No pressure to be consistent right away. Just begin again, today, without any story about what happened last time.

The notebook doesn’t remember. And neither does your nervous system it only knows what you give it right now.

What to Do When You Miss a Day

Nothing. Absolutely nothing.

Pick up your journal the next day and carry on. Missing a day is not failure. It is just a Tuesday. The only way journaling stops working is if you stop doing it altogether and the only way that happens is if you make missing a day mean something it doesn’t.

The Invitation

You don’t need a perfect journal, a perfect routine, or a perfect mindset to begin. You just need five minutes and a pen.

Your thoughts deserve to be heard. Your feelings deserve to be processed. And you deserve the clarity, the calm, and the self-understanding that journaling can bring.

Start tonight. One prompt. Five minutes.

That’s enough.

💬 I’d love to hear from you

Are you a journaling beginner or someone coming back after a break? Which of the ten prompts are you going to try first?

Drop a comment below I read and reply to every single one. And if this post helped you, share it with a woman in your life who’s been meaning to start journaling. You might just give her the nudge she needed. 🌿

With warmth,

Leena 🌿

Do You Actually Need a Fibre Supplement? Here’s What You Should Know

We talk a lot about fibre in the wellness world and for good reason. It’s one of the most powerful, underrated tools we have for supporting digestion, blood sugar, mood, and even heart health.

But what happens when you’re not getting enough from food alone? That’s where fibre supplements come in

Like most things in nutrition, the answer isn’t one-size-fits-all.

Who Might Actually Benefit From a Fibre Supplement?

The honest truth is that most of us aren’t getting enough fibre from our diets. In the UK, the recommended daily amount is 30g for all adults yet most of us are only getting around 20g a day. That’s a significant gap, and it has real consequences for our digestion, energy, and mood.

There are a few reasons this happens. Access to fresh, whole foods isn’t equal cost and location matter more than we like to admit. Some popular eating approaches, like the ketogenic diet, naturally reduce fibre-rich plant foods. And for others, certain health conditions like constipation, type 2 diabetes, or high blood pressure may genuinely benefit from supplementation.

If you’re unsure whether a supplement is right for you, it’s always worth speaking with your GP or a registered dietitian first. They can help you understand whether you’re getting enough from food and where a supplement might genuinely help.

Soluble vs. Insoluble Fibre What’s the Difference?

If you’ve been reading along on the blog, you’ll know we recently covered this in depth. But here’s the quick version:

Soluble fibre dissolves in water and forms a gel in your digestive tract. It helps regulate blood sugar, supports cholesterol levels, and can improve both constipation and diarrhoea.

Insoluble fibre doesn’t dissolve instead, it adds bulk to your stool and keeps things moving efficiently through your gut.

Most fibre supplements contain one type or a blend of both. When you’re reading labels, here’s what to look out for:

Soluble fibre sources include psyllium, inulin, and glucomannan. Insoluble sources include wheat bran and cellulose. Supplements come in powders, capsules, liquids, and gummies whichever form fits most easily into your daily routine is the right one for you.

Are Fibre Supplements Safe to Take Every Day?

Generally, yes.A few things are worth keeping in mind:

Always drink plenty of water when taking a fibre supplement. Without adequate hydration, you may experience bloating, gas, or cramping — especially when you’re just starting out. If you’re new to a higher-fibre intake, increase gradually rather than all at once. Your gut needs time to adjust.

And while supplements can be genuinely helpful, they don’t replace the full nutritional benefit of whole foods. A handful of chickpeas, some berries, a bowl of oats these bring not just fibre but vitamins, minerals, antioxidants, and phytonutrients that a supplement simply can’t replicate.

When to Speak to a Professional First

Some people should be cautious with fibre supplements or avoid them entirely — including those with certain digestive conditions, people taking blood thinners or diabetes medications, and anyone with swallowing difficulties or known gut obstructions.

If your digestive symptoms are persistent or severe, please don’t rely on supplements alone. Chronic changes in bowel habits, bloating, or discomfort should always be assessed by a healthcare professional to rule out anything more serious.

The Inside Out View

Fibre is foundational. It feeds your gut bacteXria, supports your mood (remember — 90% of serotonin is made in the gut), stabilises your blood sugar, and keeps your digestion running smoothly.

The UK recommendation of 30g a day is achievable but it does require intention. Whole foods first, always. Think wholegrains, legumes, fruits, vegetables, nuts, and seeds at every meal. But if you’re genuinely struggling to meet your needs through diet alone, a good quality supplement — wisely can be a supportive addition to your routine.

As always, the goal isn’t perfection. It’s nourishment. 🌿

Have you ever tried a fibre supplement? I’d love to know your experience drop a comment below.

With warmth,

Leena 🌿

What Is Fibre and Why Does It Matter?

Fibre is the part of plant foods that your body cannot digest. That’s exactly what makes it so powerful.

While it passes through your digestive system largely intact, it does extraordinary things along the way feeding your beneficial gut bacteria, slowing the absorption of sugar into your bloodstream, keeping your bowels moving, and reducing inflammation throughout the body.

Fibre isn’t just a digestive aid. It directly influences your mood, your energy, your hormones, and your long-term health.

So How Much Do You Actually Need?

The NHS recommends 30g of fibre per day for adults. Most people in the UK are getting around 18g barely half of what their body needs.

To put 30g into perspective:

1 slice of wholegrain bread = roughly 2g

1 medium apple = roughly 4g

portion of broccoli = roughly 3g

1 tin of chickpeas = roughly 10g

1 tablespoon of chia seeds = roughly 5g

You can see how quickly the gap appears — especially if your diet includes a lot of processed or refined foods, which contain very little fibre at all.

What Happens When You Don’t Get Enough?

Low fibre intake is linked to:

Unstable blood sugar without fibre to slow things down, sugar hits your bloodstream fast, spiking cortisol and triggering that mid-morning anxiety or afternoon crash.

Poor gut health your beneficial gut bacteria literally feed on fibre. Without it, they starve, and your microbiome diversity drops. Since 90% of your serotonin is produced in your gut, this has a direct impact on your mood.

Sluggish digestion — constipation, bloating, and that heavy, uncomfortable feeling are classic signs of too little fibre.

Increased inflammation low fibre diets are associated with higher levels of chronic inflammation, which affects everything from your energy levels to your immune system.

5 Simple Ways to Eat More Fibre Every Day

You don’t need to overhaul your diet overnight. Small, consistent additions make a huge difference.

1Add seeds to everything

A tablespoon of chia seeds or ground flaxseed into your yoghurt, porridge, or smoothie adds 4–5g of fibre instantly. You won’t even taste it.

Choose whole grains over refined

Swap white bread for wholegrain, white rice for brown or wild rice. The fibre content can be two to three times higher.

Eat the skin

Leave the skin on your potatoes, apples, courgettes, and cucumbers. That’s where a significant portion of the fibre lives.

Add legumes to your meals

Chickpeas, lentils, black beans, and butter beans are fibre powerhouses. Add a handful to soups, salads, or stews even one portion a day makes a noticeable difference.

Aim for variety, not just quantity

Different plants feed different strains of beneficial gut bacteria. Try to eat 30 different plant foods a week — this includes fruits, vegetables, wholegrains, nuts, seeds, herbs, and spices. It sounds like a lot, but a mixed salad alone can contain eight to ten.

One Important Thing to remember

If you’re currently eating very little fibre, increase it gradually. Adding too much too quickly can cause bloating and discomfort as your gut bacteria adjust. Increase slowly, drink plenty of water, and give your digestive system time to adapt.

The Bottom Line

Fibre is one of the most powerful and most underrated tools for your health. It stabilises your blood sugar, supports your mood, nourishes your gut, and protects your long-term wellbeing — all for the cost of a handful of seeds or an extra portion of vegetables.

Thirty grams a day. That’s your goal. And with small, intentional changes, it’s completely achievable.

💬 I’d love to hear from you

Do you think you’re hitting 30g a day? Or does this post make you realise the gap might be bigger than you thought?

Drop a comment below I read and reply to every single one. And if this was useful, please share it with someone who needs to hear it. You never know whose health you might change today. 🌿

With warmth,

Leena 🌿

The Stress-Blood Sugar Connection Nobody Talks About

We talk a lot about sugar and diabetes. But we don’t talk nearly enough about stress.

And that is a conversation that needs to change.

Your Stress Hormones Raise Your Blood Sugar

Here is something that surprises most people: you don’t have to eat anything to experience a spike in blood sugar. Stress alone can do it.

When your body perceives a threat — whether that’s a difficult conversation, a looming deadline, a sleepless night, or simply never switching off it releases cortisol and adrenaline. These hormones signal the liver to release stored glucose into the bloodstream, giving your body the energy it needs to fight or flee.

This is a brilliant survival mechanism. But when stress is chronic — when it happens day after day, week after week your body is constantly flooding your bloodstream with glucose. And your cells are constantly being asked to manage it. Over time, this wears the system down.

What Chronic Stress Does to Blood Sugar

Increased insulin resistance meaning your cells become less responsive to insulin’s signals

Elevated fasting blood sugar levels

Increased cravings for sugar and refined carbohydrates

Disrupted sleep, which further impairs blood sugar regulation

Increased inflammation, which is closely linked to Type 2 diabetes risk

This does not mean that stress causes diabetes. The picture is always more complex than that. But it does mean that nervous system health and metabolic health are far more connected than most people realise. L

The Women Who Are Most at Risk:

The women I speak to most often are the ones carrying everything. The ones who are managing households, careers, relationships, and everyone else’s emotional needs often while neglecting their own.

These women are frequently exhausted, frequently anxious, and frequently dismissing their own symptoms as “just stress.”

But the body keeps score. And chronically elevated cortisol is one of the most significant and least discussed risk factors for metabolic health challenges, including blood sugar dysregulation.

What Actually Helps

You cannot think your way out of a stressed nervous system, but you can nourish it.

Eat regularly. Skipping meals when you’re stressed is one of the worst things you can do for your blood sugar. Three balanced meals with protein, fat, and fibre at each keeps cortisol from spiking and your energy from crashing.

Prioritise magnesium. Stress depletes magnesium rapidly, and magnesium plays a key role in insulin sensitivity. Dark leafy greens, pumpkin seeds, dark chocolate, and almonds are your friends.

Build moments of stillness into every day. Not scrolling. Not multitasking. Just breathing. Even five minutes of slow, intentional breath activates your parasympathetic nervous system and begins to lower cortisol.

Sleep as though your health depends on it. Because it does.

Seek support. Whether that’s a trusted friend, a therapist, or a coach you are not meant to carry all of this alone.

This Diabetes Week

If you are living with diabetes, I see the invisible work you do every single day to manage your condition. You deserve support, not judgement.

And if you don’t have a diagnosis but recognise yourself in these words your body is asking you for something. It’s worth listening.

💬 Did this change how you think about stress and your health? Share your thoughts in the comments below. And if this post spoke to you, please share it with someone who needs to hear it.

With warmth,

Leena 🌿

What Your Blood Sugar Is Really Trying to Tell You (and How to Listen)

This week is Diabetes Week in UK whether you have diabetes, are at risk, or simply want to understand your body better, this post is for you.

Because here’s something most people don’t realise: your blood sugar is talking to you every single day. Through your energy levels, your mood, your cravings, your concentration, and the way you feel between meals. Most of us just haven’t been taught how to listen.

What Blood Sugar Instability Actually Feels Like

You don’t have to have diabetes to experience blood sugar fluctuations. In fact, millions of people live with the symptoms of blood sugar instability without ever connecting them to what they’ve eaten.

Here are some signs your blood sugar may be on a rollercoaster:

You feel irritable, anxious, or shaky if you skip a meal.

You experience an energy crash in the mid-morning or mid-afternoon..

You crave sugar or carbohydrates after eating.

You feel foggy or unable to concentrate between meals.

You wake at 3am and can’t get back to sleep.

You feel better immediately after eating but tired again an hour later.

If any of these feel familiar, your blood sugar is asking for support.

Why This Matters Beyond Diabetes

Chronically unstable blood sugar puts your nervous system under stress. Every time your blood sugar crashes, your body releases cortisol and adrenaline to bring it back up. Over time, this constant stress response contributes to fatigue, anxiety, inflammation, hormonal imbalance, and yes over time, an increased risk of Type 2 diabetes.

Understanding your blood sugar isn’t just for people with a diagnosis. It is for every person who wants to feel well in their body.

5 Ways to Support Your Blood Sugar Every Day

Never eat carbohydrates alone. Always pair them with protein, healthy fat, or fibre. Toast with nut butter. Apple with almonds. Rice with eggs or salmon. This slows the release of sugar into the bloodstream and prevents spikes and crashes.

Eat within 90 minutes of waking. Skipping breakfast sends your blood sugar crashing first thing, triggering a cortisol spike that sets an anxious, reactive tone for your entire day.

Prioritise your sleep. Poor sleep directly impairs insulin sensitivity meaning your body struggles to manage blood sugar effectively when you’re tired. Seven to eight hours is not a luxury. It is metabolic medicine.

Move after meals. Even a ten-minute walk after eating helps your muscles absorb glucose from the bloodstream, reducing post-meal blood sugar spikes significantly.

Reduce ultra-processed foods gradually. You don’t have to be perfect. Start by crowding them out adding more whole foods to your plate rather than focusing on what to remove.

A Gentle Reminder This Diabetes Week

If you have diabetes Type 1, Type 2, or gestational please know that your condition is not a reflection of your worth, your willpower, or your character. Diabetes is a complex condition influenced by genetics, environment, stress, and so much more.

This week, let’s commit to understanding more and judging less.

💬 Did any of the blood sugar signs above resonate with you? Drop a comment below I read and reply to every one.

With warmth,

Leena 🌿

Soluble vs. Insoluble Fiber: What’s the Difference and Why Do You Need Both?

Key Takeaways

Soluble fibre dissolves in water and forms a gel-like substance that may help regulate blood sugar, support heart health, and improve digestion.
Insoluble fibre does not dissolve in water and helps promote regular bowel movements by adding bulk to stool.
Most plant-based foods contain a combination of both types of fibre.
Adults should aim for approximately 22–34 grams of fibre daily, depending on age and sex.
Eating a variety of fruits, vegetables, legumes, nuts, seeds, and whole grains is the easiest way to get enough fibre.

What Is Fibre?

Fibre is a type of carbohydrate found in plant foods that the body cannot fully digest. Unlike other carbohydrates that are broken down into sugar and absorbed into the bloodstream, fibre passes through much of the digestive system largely intact.

Although it isn’t digested, fibre plays a vital role in overall health. It supports digestion, helps regulate blood sugar, promotes healthy cholesterol levels, and may reduce the risk of several chronic diseases.

There are two primary types of dietary fibre:

Soluble Fiber

Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. This slows digestion and can help control blood sugar and cholesterol levels.

Insoluble Fiber

Insoluble fibre does not dissolve in water. Instead, it adds bulk to stool and helps food move more efficiently through the digestive system.

Most plant foods contain both types, although some foods provide higher amounts of one than the other.

Benefits of Dietary Fibre

A diet rich in fibre has been associated with numerous health benefits, including:

Supporting digestive health
Promoting regular bowel movements
Helping regulate blood sugar levels
Lowering LDL (“bad”) cholesterol
Supporting healthy weight management
Increasing feelings of fullness
Reducing inflammation
Supporting heart health
Potentially lowering the risk of certain cancers, including colorectal cancer

Benefits of Soluble Fibre

Soluble fibre is particularly known for its ability to absorb water and form a gel. This process may help:

Improve Blood Sugar Control

By slowing digestion, soluble fibre can reduce rapid spikes in blood glucose after meals. This can be particularly beneficial for people with insulin resistance or diabetes.

Lower Cholesterol Levels

Soluble fibre binds with cholesterol-containing compounds in the digestive tract, helping remove them from the body and potentially lowering LDL cholesterol.

Help Manage Diarrhoea

Because it absorbs water and adds consistency to stool, soluble fibre may help improve loose stools and diarrhoea.

Increase Fullness

The gel-forming effect of soluble fibre slows stomach emptying and may help control appetite.

Benefits of Insoluble Fibre

Insoluble fibre acts differently within the digestive tract.

Supports Regular Bowel Movements

By adding bulk to stool, insoluble fibre helps move waste through the intestines more efficiently.

Helps Prevent Constipation

Insoluble fibre attracts water into stool, making it easier to pass and reducing straining during bowel movements.

Supports Digestive Health

A healthy digestive system depends on regular movement through the gut. Insoluble fibre helps maintain this process and may contribute to long-term bowel health.

Soluble vs. Insoluble Fibre: Which Is Better?

Neither type is better than the other. They simply provide different benefits.

Health Goal	Soluble Fiber	Insoluble Fiber
Relieve Diarrhea	✓✓	✓
Relieve Constipation	✓	✓✓
Lower Cholesterol	✓✓	✓
Improve Blood Sugar Control	✓✓	✓
Increase Fullness	✓✓	✓
Support Weight Management	✓✓	✓
Promote Regular Digestion	✓	✓✓

For optimal health, it’s best to consume a variety of foods that provide both types of fibre.

Best Sources of Soluble Fibre

Foods rich in soluble fibre include:

Oats and oat bran
Barley
Apples
Citrus fruits
Bananas
Pears
Carrots
Sweet potatoes
Brussels sprouts
Beans
Lentils
Chickpeas
Psyllium husk

Best Sources of Insoluble Fibre

Foods rich in insoluble fibre include:

Whole wheat
Wheat bran
Brown rice
Quinoa
Nuts
Seeds
Leafy greens
Broccoli
Cauliflower
Fruit skins and vegetable peels

How Much Fibre Do You Need?

General daily recommendations suggest:

Group	Daily Fibre Target
Women	22–28 grams
Men	28–34 grams

Unfortunately, many adults consume far less than recommended. Increasing intake gradually can help prevent digestive discomfort while allowing the body to adapt.

Can You Eat Too Much Fibre?

While fibre is beneficial, suddenly increasing intake can sometimes lead to:

Bloating
Gas
Abdominal discomfort
Cramping
Changes in bowel habits

These symptoms are more common when fibre intake increases rapidly or when adequate water intake is not maintained. Drinking plenty of fluids is essential when consuming a high-fibre diet.

People with certain digestive conditions, including active inflammatory bowel disease flare-ups, may need personalised guidance from a healthcare professional before significantly increasing fibre intake.

Frequently Asked Questions

Is soluble or insoluble fibre better?

Both are important. Soluble fibre supports cholesterol, blood sugar, and appetite regulation, while insoluble fibre helps maintain regular bowel movements and digestive health.

Which fibre helps with constipation?

Both can help, but insoluble fibre is particularly effective because it adds bulk to stool and promotes movement through the digestive tract.

Which fibre helps with diarrhoea?

Soluble fibre may help by absorbing excess water and improving stool consistency.

Do I need fibre supplements?

Whole foods should be your primary source of fibre. Supplements can be useful in certain situations but generally provide fewer nutritional benefits than fruits, vegetables, legumes, and whole grains.

Final Comments

Soluble and insoluble fibre each play unique roles in maintaining good health. Soluble fibre supports blood sugar control, cholesterol management, and digestive balance, while insoluble fibre promotes regular bowel movements and digestive efficiency.

Rather than focusing on one type over the other, aim to eat a wide range of plant-based foods every day. A varied diet rich in fruits, vegetables, legumes, nuts, seeds, and whole grains will naturally provide the balance of fibre your body needs to thrive.

Nourishing Breakfasts That Take Less Than 5 Minutes (and Support Your Mood All Day)

Let’s talk about breakfast. Not in a complicated, track-your-macros way. In a simple, nourish-your-nervous-system, feel-good-all-morning way.

what you eat within the first 90 minutes of waking up sets your blood sugar — and your mood — for the entire day.

Here are three of my favourite quick, nourishing breakfasts that I genuinely make and eat myself.

1. Greek Yoghurt with Berries and Seeds

Spoon full-fat Greek yoghurt into a bowl. Add a handful of frozen berries (they defrost in minutes), a tablespoon of pumpkin seeds, and a drizzle of honey.

Why it works: The protein in the yoghurt stabilises your blood sugar. The berries are full of antioxidants that support your mood and reduce inflammation. The pumpkin seeds are one of the richest sources of magnesium the mineral most of us are deficient in and the one most linked to anxiety and poor sleep.

This breakfast takes three minutes and it genuinely changes how you feel by 11am.

2. Oats with Nut Butter and Banana

Make your porridge however you like it. Stir in a tablespoon of almond or peanut butter while it’s still warm. Slice half a banana on top.

Why it works: Oats are a slow-release carbohydrate, meaning they release energy steadily rather than spiking and crashing your blood sugar. The nut butter adds healthy fat and protein to keep you full and focused. And bananas contain tryptophan — a precursor to serotonin, your feel-good hormone.

Warm, comforting, and genuinely good for your brain chemistry.

3. Eggs on Rye Toast with Avocado

Toast one slice of rye bread. Slice a quarter of an avocado. Done.

Why it works: Avocado provides healthy monounsaturated fats that support hormone production. Rye bread is lower on the glycaemic index than white bread, so it won’t spike your blood sugar.

This is the breakfast I eat when I want to feel sharp, calm, and completely nourished.

None of these breakfasts require meal prep, complicated ingredients, or more than five minutes of your morning. They just require the decision to nourish yourself first before the emails, before the chaos, before everything else.

You are worth five minutes,

Which one are you trying this weekend? Let me know in the comments.

With warmth,
Leena 🌿

The Hidden Cost of Always Being Strong: What Chronic People-Pleasing Does to Your Body

There is a particular kind of exhaustion that comes from

always being the strong one.

The one who holds everything together. The one who says yes when she means no. The one who manages everyone else’s feelings before she even checks in with her own.

If you recognise yourself in those words this post is for you.

People-pleasing isn’t a personality trait. It’s a nervous system response.

Most of us learn to people-please very early in life. We discover that keeping others happy keeps us safe from conflict, from disapproval, from being seen as difficult or too much. Over time, this becomes automatic. We stop asking ourselves what we want and need. We simply respond to what others seem to require of us.

What we don’t realise is that this constant monitoring this hypervigilance to other people’s moods and needs is exhausting the nervous system on a profound level.

Your nervous system cannot distinguish between physical danger and social threat. Disapproval, conflict, and disappointing others all register as danger signals. And your body responds accordingly raising cortisol, tightening your muscles, heightening your alertness. Every single time.

When this happens repeatedly across an entire lifetime, the body starts to pay a price.

What chronic people-pleasing does to your body

It keeps cortisol chronically elevated.

Cortisol is your primary stress hormone. In short bursts it’s helpful. But when it’s elevated day after day because you’re constantly anticipating other people’s reactions, managing their feelings, bracing for conflict it begins to suppress your immune system, disrupt your sleep, and contribute to that bone-deep exhaustion that no amount of rest seems to fix.

It disconnects you from your own hunger and needs

When you spend your life attending to what everyone else wants, you stop noticing what you want. Many chronic people-pleasers struggle to identify their own hunger, their own preferences, their own emotions. The body’s signals become quiet and eventually, you stop hearing them altogether.

It creates chronic muscle tension

Always being on always performing okayness, always managing the atmosphere in a room requires the body to be in a constant state of readiness. The jaw clenches. The shoulders rise. The stomach tightens. Over time, this tension becomes the baseline. You forget what it feels like to be truly at ease in your own body.

It depletes your energy at a cellular level

Emotional labour the constant work of managing relationships, smoothing things over, anticipating needs is genuinely physically tiring. It consumes glucose, elevates cortisol, and taxes the same physiological systems as physical exertion. The tiredness you feel is real. It is not weakness. It is the cost of years of invisible work.

What begins to help

The path out of chronic people-pleasing is not about suddenly becoming selfish or cold. It’s about learning to include yourself in the circle of people whose needs matter.

It begins with noticing. Noticing when you say yes and mean no. Noticing the tightening in your chest when someone asks something of you that you don’t want to give. Noticing the relief you feel even briefly when you allow yourself to choose yourself.

It continues with practice. Saying no to one small thing. Pausing before you automatically agree. Asking yourself before you respond to anyone else what do I actually need right now?

It deepens with support. Because unlearning a lifetime of conditioning is not something you should have to do alone.

You are allowed to have needs, Leena 🌿
You are allowed to be tired.

You are allowed to take up space.

💬 Does this resonate with you? I’d love to hear your thoughts in the comments below. And if this post spoke to you, please share it with a woman in your life who needs to hear it today.

With warmth,
Leena 🌿

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The 10-Minute Wind-Down Routine That Will Change How You Sleep

If you’re lying awake at night with your mind racing running through tomorrow’s to-do list, replaying conversations, wondering why you can’t just switch off this post is for you.

The problem isn’t that you can’t sleep. The problem is that you haven’t given your nervous system permission to stop.

Here’s a 10-minute wind-down routine that genuinely works. Not because it’s complicated. Because it’s consistent.

Minutes 1–2: Put your phone in another room not on silent. Not face down. Another room. The mere presence of your phone on your bedside table keeps your brain on low-level alert waiting, watching, ready to respond. Remove it completely and notice how the room feels different.

Minutes 3–4: Make a warm drink
Chamomile tea, warm oat milk, or simply warm water with honey. The act of making something warm and holding it in your hands is a signal to your nervous system that the day is over. You are safe. You can slow down now.

Minutes 5–7: Write a brain dump
Take a piece of paper and write down everything that’s in your head. Worries, tomorrow’s tasks, random thoughts all of it. Get it out of your mind and onto the page. Your brain holds onto unfinished thoughts to make sure you don’t forget them. Once they’re written down, it can finally let go.

Minutes 8–10: Legs up the wall
Lie on your back and rest your legs up against the wall. This gentle inversion calms the nervous system, reduces cortisol, and signals to your body that it’s time to rest. Even five minutes in this position can dramatically reduce the time it takes you to fall asleep.

That’s it. Ten minutes. The same ten minutes every night.

Consistency is what makes this work. Your nervous system loves routine. When you do the same calming sequence every evening, your body begins to anticipate sleep — and falling asleep becomes easier and easier over time.
You deserve rest, Leena 🌿

Which part of your evening routine do you find hardest to wind down from?

Tell me in the comments.