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Complementary Fitness 3 June newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

Exercise and mood

We all know this and it’s well understood that moving our bodies can help improve mental health.  But for those with depression, the thought of starting a workout routine may feel understandably overwhelming.


The good news is that new research shows that low-to-medium intensity movement had a particularly strong association with reduced rates of depression.

  • The research:  The analysis looked at studies across the world, evaluating how effective physical activity was as a mental health intervention.
  • The results:  They found that for higher physical activity levels there was a reduced risk of depression by 23% and anxiety by 29%.
  • But low-to-medium intensity had the best outcomes for depression specifically. The low intensity activities included things like gardening, golf, and even walking.

Please pass on the info to anyone who might benefit because even just a little activity can have a profound impact.


Exercise: will I? / won’t I?

  • I’m too tired
  • It’s too hot
  • It’s too cold
  • It’s raining
  • It’s too late
  • I’ll go to the class when ………………..


Or      Decide to come to a class anyway / go out for a walk

You’ll feel better for it – re-read the research & results above to remind yourself.

Foods and peri/menopause

The best foods to help navigate through perimenopause and menopause

The Best Foods for Menopause and Perimenopause | Food Revolution Network

Click on the link above to find out more – the summary of this article says:

“Embarking on the journey through menopause and perimenopause can often feel like navigating uncharted waters, with many women feeling unprepared for the physical and emotional shifts that accompany these totally normal life stages.  Despite its universal nature, there’s a startling lack of comprehensive education on menopause, even within the medical community.  Fortunately, one of the keys to a smoother transition may lie in our diet and lifestyle choices.  Discover how certain foods can naturally boost oestrogen and progesterone levels, helping to balance hormones and alleviate symptoms during this significant life transition”.


If you click on the link and read the article, it’ll give you a list of the foods that contain phytooestrogens and also a list phytoprogestins which help boost progesterone levels.

If you scroll down further, there are some delicious recipes containing these ingredients eg dark cherry smoothie bowl, chickpea soup with thyme & oregano, broccoli & tomato pasta bake etc.


Finally the article says that menopause can be a challenging time — but a few simple changes to what we eat can make a huge difference in how we feel.

Adding the above foods to our diet could help relieve menopause and perimenopause symptoms and support our natural hormone production, giving the body what it needs to feel its best, at every stage of life.


Brain foods and healthy habits and lifestyle

  • Omega 3 fatty acids reign supreme: Fatty acids DHA, found in fatty fish, and ALA found in foods like flax and walnuts, are essential for brain function.
  • Skip the processed foods: Foods high in saturated fat, salt and sugar have all been linked to impaired cognitive function.
  • Start healthy habits as soon as possible: While the earlier we incorporate healthy habits the better, it’s never too late to see positive improvements.

(the list above & other info is from this article

Brain Foods List: The Top 12 That PhDs Recommend | mindbodygreen )


Sleep and bone health

I thought I’d share an article about bone density, osteoporosis and sleep which is very interesting

Could getting enough sleep help prevent osteoporosis? | ScienceDaily


Local news:

The Friends of Easter Craiglockkhart Hill are having a Community Plant Sale on Sunday 9 June from 2pm at Craiglockhart Terrace entrance to the woods.

So there’ll be a chance to stock up on plants for your garden and home.

Cash and card payments accepted.  Please take a bag or box to take your plants home in.

Info at


Reminder to send me any info, articles, local or other news etc that you come across that we can share with each other, thanks.


How you can pay for classes:

With cash ie £6 per class

Paying directly on my iphone or

By bank transfer into my account.

Connecting with Susan:

Email me: