Newcastle 10K
Date: 17th January 2026
Location: Quayside, Newcastle
Kickstart the year with the first major road closed event of 2026. Taking in the famous landmarks of the Newcastle Quayside, this fast, flat course boasts real PB potential. Accessible to beginners, the race will be split into 2 waves – a sub 40-minute race, followed by a mass race. Find out more: www.runthrough.co.uk

Warwick Half Marathon
Date: 1st February, 2026
Location: Warwick, Warwickshire
Starting and finishing at Warwick Racecourse, this closed-road half marathon takes runners on a picturesque journey through the historic market town and surrounding countryside. With a welcoming atmosphere and supportive crowds, it’s an ideal early-season goal for beginners and seasoned runners alike. Find out more: www.runthrough.co.uk

Ice Ultra by Beyond the Ultimate
Date: 17th-23rd February, 2026
Location: Swedish Lapland
A true test of endurance, the Ice Ultra is a 230km self-sufficient ultra marathon across the Arctic Circle. With day time temperatures reaching -40 degrees, runners will battle across snowfields, Arctic tundra and frozen lakes, pushing physical and mental endurance to its limits. Find out more: beyondtheultimate.co.uk

Wolverhampton 10k 
Date: 29th March, 2026
Location: Wolverhampton
The much-loved Wolverhampton 10k returns, starting and finishing in the Molineux Stadium – home of Premier League football club, Wolverhampton Wanderers. This event has quickly become a firm favourite in the running calendar. Find out more: www.runthrough.co.uk

London Landmarks Half Marathon
Date: 12th April 12 2026
Location: London, UK
Take in some of London’s most famous sights on this unique half marathon through the capital. From Big Ben to St. Paul’s Cathedral, this race combines culture, history and an electric atmosphere for runners of all abilities. Find out more: www.llhm.co.uk

Shakespeare Marathon
Date: 26th April, 2026
Location: Stratford-upon-Avon, Warwickshire
Step back in time and run through the birthplace of England’s greatest playwright. The Shakespeare Marathon takes you on a scenic route through Stratford-upon-Avon and the surrounding Warwickshire countryside. With a mix of town and rural roads, friendly marshals, and a touch of literary magic, it’s a charming spring race with real character. Find out more: www.runthrough.co.uk

Highland Ultra by Beyond the Ultimate
Date: 28th April-1st May, 2026
Location: Knoydart Peninsula, Scotland
Discover Scotland’s untamed and remote jewel of the West Highlands, reachable only by sea or on foot. Locked away and protected by nature, this 125km coastal mountain ultra takes in rocky ascents, broad glens and vast sea lochs, offering an unrivalled highland experience. Find out more: beyondtheultimate.co.uk

Colchester Zoo 10K
Date: 17th May, 2026
Location: Colchester, Essex
Get ready for a wild run like no other! The Colchester Zoo 10K offers a unique route through one of the UK’s most popular zoos, taking you past animal enclosures and lush parkland. With incredible atmosphere and fun for all the family, it’s a standout event in the spring running calendar. Find out more: www.runthrough.co.uk

AJ Bell Great Manchester Run
Date: 31st May, 2026
Location: Manchester
The city’s original and best-loved running event returns, offering both 10K or half marathon distances. Join tens of thousands of runners as they take to the streets. In true Mancunian style, it’ll be a party from start to finish, with high-energy soundtracks and live music and entertainment zones at every turn. Find out more: greatrun.org/manchester

Chase The Sun Queen Elizabeth Olympic Park 5k & 10k 
Date: 12th August, 2026
Location: Queen Elizabeth Olympic Park, London
Embark on a 5k or 10k route through the incredible grounds of the South Park in London’s Queen Elizabeth Olympic Park. Flat, fast and inspiring, this event is a great opportunity for a quick time and a fun morning out. Find out more: www.runthrough.co.uk

The AJ Bell Great North Run
Date: 11-13th September 2026
Location: Newcastle
The world’s biggest half marathon returns to the North East on Sunday 12 September with over 60,000 eager participants taking on the famous 13.1 mile course from Newcastle to South Shields. Renowned for its incredible Geordie atmosphere and roaring crowd support, the event, which also boasts a world class elite men’s, women’s and wheelchair races, raises millions for charity each year and is televised live on the BBC. The AJ Bell Great North 5K on Friday 11 September as the curtain raiser for the North East’s biggest weekend of running, younger runners can also take part in the fun at the AJ Bell Great North Junior & Mini Runs Saturday 12 September.  For more info visit  greatrun.org/north.

Altra 13 Valleys Ultra
Date: 25th-27th September, 2026
Location: Lake District National Park
A stunning trail running challenge celebrating the 13 unique valleys of the Lake District National Park – a UNESCO World Heritage Site and one of the UK’s most breathtaking settings. Choose between one trail distance: 2 Valleys (22km) and three ultra distances: 5 Valleys (55km), 7 Valleys (110km) and 13 Valleys (180km). The 13 Valleys Ultra ranks alongside some of the toughest tests of ultra running in the world. Find out more: www.13valleysultra.com

AJ Bell Great South Run
Date: 17th-18th October, 2026
Location: Portsmouth
Offering a 5K distance on Saturday 18th October and a 10 Mile distance on Sunday 18th October – it’s a great end to the UK running season. With beautiful views across the Solent, an incredible atmosphere, and a fast, flat route – it’s the ideal event for experienced and new runners alike. Find out more: http://greatrun.org/south

Desert Ultra by Beyond the Ultimate
Date: 16th-22nd November, 2026
Location: Namib Desert, Namibia
Conquer one of the oldest and most hostile deserts in the world. This 250km, five-stage challenge spans sand dunes and scrubland, with sweltering 50-degree temperatures during the day, and freezing temperatures at night. This incredible foot-race through the Namib Desert is a thrilling test of endurance and spirit. Find out more: beyondtheultimate.co.uk

The post The Best Running Events to Sign Up for in 2026 appeared first on Hip & Healthy.

For generations, women’s health topics, from periods and fertility to menopause, have been shrouded in silence. Many mothers never spoke openly about their experiences, leaving daughters uninformed and often unprepared for what’s to come. Hertility’s new initiative aims to change that by creating space for honest, heart-to-heart discussions between women and their mothers.

“Talking to our mums about their menstrual cycles, fertility experiences, or menopause isn’t just emotional, it’s informative,” says Dr Helen O’Neill, CEO and founder of Hertility. “Cycle patterns, menopause timing, and even conditions like endometriosis or pregnancy complications can be hereditary. The more we know, the better equipped we are to protect our health.”

At the heart of the campaign is a filmed content series featuring candid, one-to-one conversations between influential women and their mothers, covering everything from painful periods and fertility challenges to menopause and the taboos that still linger today. The result? A moving reminder that by understanding our mothers’ stories, we can better navigate our own.

You can watch the ‘Hereditary Talks’ series here and download Hertility’s conversation guide here to help start (re)productive discussions at home.

The post Hertility Launches ‘Hereditary Talks’ to Break the Silence Around Women’s Health appeared first on Hip & Healthy.

Discovering Pilates Made Me Want To Bring It To Others
I was at a crossroads, contemplating a return to TV producing, which had been my career for 12 years. At the time, I had three children under three and lockdown had just hit. Pilates became my lifeline, both physically and mentally. The lightbulb moment came when I realised that if it could transform me so profoundly, I wanted to dedicate myself to helping other women find that same strength and empowerment.

I’m Stronger & Fitter Now In My 40s
Pilates has changed everything for me. My body feels stronger and fitter now, in my forties, than it ever did in my twenties. But more than that, Pilates has completely shifted my mindset. I stopped trying to get back to who I was pre-kids and instead embraced becoming my 2.0 self – stronger, more resilient, more confident. It filters into daily life too: I move with more awareness, my posture is better, and I’ve built the kind of strength that makes everyday tasks feel effortless.

My Kind of Pilates Isn’t Gentle – Its A Proper Workout
Recovering from diastasis recti was one of my biggest challenges, and it made me passionate about teaching from a place of empathy and understanding. It showed me how powerful intelligent movement can be when done consistently. A big lightbulb moment was realising that Pilates doesn’t have to be “gentle”. It can be fiery, sweaty, and strength-building while still rooted in control and precision. That’s what shaped my whole method. The endless possibilities and its power to transform. Pilates is a system, but it’s also so adaptable. I love layering in resistance, tempo changes, and sequencing that makes it feel fresh every single time. And the excitement really comes from my clients and the feedback I get from members; seeing them progress, get stronger, and surprise themselves never gets old.

I Teach What “Pilates 2.0”
It’s strength-based, dynamic, and progressive. I take the foundations of classical Pilates and layer in heavier weights, resistance bands, tempo shifts, and modern training principles. It’s about building real strength and resilience while keeping all the precision and control that makes Pilates so effective. I like to think of it as Pilates, supercharged. There is a big misconception that Pilates is either “easy” or just about flexibility. Another is that all Pilates is the same, when in reality every instructor has a different style. You might try one class and think it’s not for you, then find another and absolutely love it. Done well, it’s one of the most challenging and effective forms of training out there. And it’s not just for women, men benefit hugely from it too.

If Your Transitioning Through Life – Try Pilates
I love working with people at transitional stages – postnatal clients, those training for an event (like a marathon or a big sporting challenge), or anyone who feels a bit “lost” in their fitness journey. Probably because I’ve been there myself. Helping someone rebuild from the ground up and then watching them flourish is one of the most rewarding parts of what I do.

Pilates Should Be A Go To For Those Experiencing Back Pain
Pilates is exceptional for posture and back health because it targets the deep stabilising muscles that most workouts overlook. When you strengthen those muscles, particularly through the core, you create a solid foundation for the whole body. That’s why Pilates is so transformative: when the core is strong, every movement becomes stronger, safer, and more efficient. It’s not just about standing taller; it’s about building balance, alignment, and resilience so your body can move well and stay injury- and pain-free in daily life.

I’m Excited For The Future
On 17th November, I’m launching a brand-new postnatal series that I’ve been working on for some time. I cannot wait to offer mums a safe, effective way to rebuild themselves – just as I did. Looking further ahead into the new year, I’m developing a comprehensive diastasis recti series designed to guide women step by step through their rehab journey. This is a true passion project for me, born out of my own recovery, and I’m determined to make sure more women feel supported, informed, and empowered no matter how long it’s been since they had children.

You can find more about Sam and her Pilates here: https://wimbledon.samdevillepilates.com/

The post This Pilates Instructor Fixed Her Own Diastasis Recti, Now She Can Teach You How To Aswell… appeared first on Hip & Healthy.

Entry £250 per award (unlimited products and categories can be entered within each award).

To enter please email louise.afpetersens@hipandhealthy.com (entry by end of November 2025)

This year, we’re turning up the spotlight on the best in wellness with a high-impact campaign across our website, newsletters, and social channels. The Wellness Awards 2026 are your brand’s chance to shine. Winners will be celebrated in a beautifully curated editorial feature highlighting the winning product, category, and the story behind the brand — all with a personal editor or expert’s note. Our dedicated Wellness Awards newsletter will go out to our engaged audience of 90,000+ wellness enthusiasts, and our social media buzz will ensure your brand gets the recognition it deserves.

Winners will also receive a prestigious digital Winners Badge to display proudly on your website, packaging, or campaigns — a mark of excellence that signals credibility and trust to customers and retailers alike.

WELLNESS CATEGORIES:

Best Feminine Health Brand

Best Sexual Wellness Brand

Best At-Home Health Test

Best 40+ Menopause Wellness

Product/Brand

Best Fertility/Pregnancy/

Post-Natal Product

Best Wellness Brand/Product

Best Oral/Dental Brand

Best Natural Deodorant

Best Sleep Product

Best Aromatherapy Product

Best Supplement Brand

Best For Gut Health

Best Immunity Supplement

Best Mushroom Supplement

Best Collagen Supplement

Best Hydration Supplement

Best Protein Powder

Best Wellness Drink

Best Wellness Retreat

Best Online Fitness App

Best Health App

Best For Mental Health

Best Activewear Brand

Best Sustainable Wellness brand

Best Sustainable Kitchen/

Home Brand

Best Wellness Treatment

Best Newcomer (product or brand launched in the past year)

Best Kids Supplements

Best Kids Snacks/Food

Best Wellness Practitioner

Best Wellness Clinic

Best Wellness Tech

BEAUTY CATEGORIES

Best Natural Beauty Brand

Best Beauty Supplement

Best Collagen Product

Best SPF

Best For Sunless Tanning

Best Cleanser

Best Facial Oil

Best Facial Mist

Best Face Mask

Best Night Treatment

Best Day Cream

Best Eye Cream

Best Face Serum

Best Lash/Brow Product

Best Vitamin C

Best Retinol

Best Exfoliator

Best Blemish Buster

Best For Hair Removal

Best For Mature/Menopausal Skin

Best For Anti-Aging

Best For Sensitive Skin

Best for Dehydrated/Dry Skin

Best Skincare Tool

Best Body-Care Product

Best Shampoo/Conditioner

Best Hair Styling Tool

Best Beauty Treatment

Best Perfume Brand

Best Makeup Brand

Best Newcomer (product or brand launched in the past year)

Best Sustainable Beauty Brand

Best Pregnancy Beauty Product

Best Baby Bath Product

Best Baby Shampoo/Conditioner

Best Beauty Practitioner

Best Beauty Clinic

The post Enter Our Hip & Healthy Wellness & Beauty Awards 2026 appeared first on Hip & Healthy.

How Gut Health Affects Estrogen Levels
Scientists are now talking about the estrobolome, a collection of gut bacteria that regulate estrogen metabolism. When this delicate system is out of balance, estrogen may be reabsorbed rather than excreted, leading to symptoms of estrogen dominance such as heavy periods, PMS, bloating, and mood swings.

For women going through perimenopause or menopause, research shows that lower gut microbial diversity can worsen hot flushes, fatigue, and inflammation. Eating a gut-friendly diet rich in prebiotic fibre (leeks, asparagus, onions, whole grains) and probiotics (yoghurt, kefir, sauerkraut) helps support this microbial ecosystem and encourage smoother hormonal transitions.

Gut Health, Cortisol & Stress
Stress hormones like cortisol are closely linked to gut health. A disrupted microbiome can make you more prone to anxiety, low mood, and poor sleep, creating a vicious cycle where stress further damages the gut. Prioritising gut health with fermented foods, daily movement, and mindful stress management can improve stress resilience and keep cortisol levels in check.

Progesterone, Bloating & Digestion
Many women notice bloating and constipation during the luteal phase (the two weeks before a period). This is because progesterone naturally slows digestion. A healthy gut can reduce these symptoms, keeping digestion regular and comfortable throughout your cycle.

Life Stages & the Microbiome

• Puberty: Healthy gut bacteria can help reduce inflammation that contributes to acne and skin issues.
  
• Pregnancy: Your microbiome shifts dramatically, supporting it with fibre and probiotics may help manage cravings, energy, and gestational diabetes risk.
  
• Menopause: Gut diversity tends to decline, which can increase inflammation, affect weight management, and impact bone health.

Best Tips for Gut & Hormone Balance

• Eat 30+ plant foods per week to boost gut microbial diversity.
  
• Add daily fermented foods like kimchi, kefir, miso, and kombucha.
  
• Reduce alcohol & ultra-processed foods which disrupt gut balance.
  
• Practice stress management; yoga, meditation, and breathwork are excellent options for supporting both your gut and hormones.

The Science Behind Gut Health & Hormones
A 2023 UK study of 164 postmenopausal women (ages 47–86) found that greater gut microbial diversity was linked to healthier estrogen metabolism, while lower diversity correlated with a hormonal profile associated with increased breast cancer risk.

Meanwhile, a 2024 narrative review highlighted how dysfunction of the estrobolome — the gut bacteria producing β-glucuronidase — may contribute to conditions like PCOS, obesity, diabetes, and menopause-related symptoms.

Best Gut Health Supplements & Probiotic Products (UK)
Looking for gut health products available in the UK that also support hormonal balance? Here are our top picks:

Activia: A trusted probiotic yoghurt available in most UK supermarkets, perfect for daily gut support and digestive comfort.

Symprove: A water-based live probiotic supplement proven in clinical trials to reach the gut alive and improve microbiome diversity.

Correxiko: Premium collagen powders and supplements made in the UK to support gut lining, skin elasticity, and overall wellness.

Hifas de Terra: Specialists in medicinal mushrooms with formulas to support gut health, immunity, and hormone balance.

Ancient & Brave: British brand combining collagen, adaptogens, and functional blends that nourish the gut-brain axis and promote hormonal wellbeing

The post Gut Health & Hormones: The Hidden Connection Every Woman Should Know appeared first on Hip & Healthy.

Antenatal classes are packed with information on contractions, pain relief options, when to go to hospital and how to create a birth plan. If breastfeeding is covered, it is often limited to one short session that barely scratches the surface. There might be a fleeting mention of postnatal recovery, usually somewhere between the bit about packing snacks for your hospital bag and practising breathing techniques. But rarely is there any real focus on what actually happens once the baby is earthside.

What gets lost in all the excitement is that the birth is just the beginning. After the baby arrives, your body is still going through massive changes. You may be physically recovering from a vaginal birth or a caesarean, dealing with stitches or scar tissue, learning how to breastfeed, navigating sleep deprivation and wondering how it is possible to cry and laugh at the same time while holding a cold cup of tea you made three hours ago. Or you might have had a difficult birth and are struggling to process the trauma, something you were never really told to plan for. Yet this phase is often left out of the plan entirely.

Below is a handpicked list of postnatal experts and specialists who can provide a lifeline during the postpartum months. They’re the ones worth bookmarking before baby arrives, so when you do find yourself in need, you are not scrambling to find the right support in the midst of sleep deprivation and hormonal chaos.

Ali Lineham

The Postnatal Package

Book for practical, compassionate in-home postnatal support… 

Ali Lineham is a registered midwife at The Kensington Wing, Chelsea and Westminster, and the founder of The Postnatal Package, a private service offering at-home postnatal support for new parents. With over 20 years of clinical experience, Ali blends hands-on expertise with warmth, empathy and zero judgement, making her a steady and reassuring presence during those vulnerable early days when, let’s face it, you’ve no idea what you’re doing… because babies don’t come with a manual!

Having delivered countless babies herself, Ali recognised a real gap in the continuity of postnatal care once mums left hospital. The Postnatal Package fills that space, covering everything from clinical tasks like removing stitches and weighing your baby to practical support such as feeding guidance and showing you how to bathe your newborn. Or perhaps you simply need a cup of tea, a cuddle and a few words of encouragement from someone who gets it. Ali brings calm, clarity and confidence right to your doorstep, meeting you from the day you are discharged and continuing care for up to six weeks postpartum.

Dr Marielle Quint

The Soke

Book for emotional support and processing the transition to motherhood…

Dr Marielle Quint is a Chartered Clinical Psychologist who helps new parents navigate the identity shifts and emotional rollercoaster that can come with early parenthood. Her therapeutic approach blends CBT, psychodynamic and systemic thinking.

“Becoming a mother is one of the biggest emotional and psychological shifts a woman can go through. Everything from your identity to your relationships and even your body feels different. Many new mums end up feeling lost, guilty or like they are not getting it right – even when they are doing an amazing job.”

Talking to someone impartial can be transformative, especially when friends or partners are also caught up in their own version of the transition. Marielle offers a safe space to explore your emotions without judgment and helps you process feelings like overwhelm, anxiety or trauma.

Claire Mills

Core LDN

Book for physical recovery, pelvic health and body confidence… 

Claire Mills is a mum of two, a highly experienced physiotherapist and the founder of Core LDN, a specialist postnatal recovery and pelvic health studio. With over 15 years’ experience and a passion born from her own contrasting birth journeys – one vaginal, one C-section – Claire is a vocal advocate for investing in your physical recovery post birth.

“Giving birth, however the delivery, is a lot on a woman mentally and physically,” she says. “Being prepared for this change can help you navigate this challenging period better and optimise your recovery.”

At Core LDN, Claire and her team of expert pelvic health physiotherapists offer one-to-one physiotherapy, Pilates and strength training to support everything from abdominal separation and pelvic floor rehab to pain management, C-section scar healing and a return to functional movement. Their Postnatal MOT is a popular starting point, assessing posture, pelvic health, DRAM (diastasis) and any pain or niggles, alongside offering supportive advice for feeding positions, constipation, and general wellbeing in the newborn haze.

“There’s a big gap in that first six weeks post birth before the standard NHS check,” she explains. “You may be recovering from birth, in pain, experiencing pelvic floor symptoms or feeling totally disconnected from your body, or even your baby. That’s why we aim to equip clients with what to expect in those early weeks and what gentle movement can actually help.”

Claire also encourages women to consider prenatal preparation as part of postnatal care, explaining how pregnancy alters posture, weakens abdominal muscles and loads the pelvic floor. Maintaining strength before birth can lay the foundation for a smoother recovery after.

Whether you are six weeks or six months post birth, Claire’s approach offers a grounded, gentle yet empowering path to rebuilding your strength and confidence.

Emily Kelly

Snoozy Sleep

Call for sleep support that actually makes sense…

Emily Kelly is an OCN Level 5 certified Infant Sleep Consultant and founder of Snoozy Sleep. A mum of two, she offers responsive, compassionate and highly tailored sleep support that meets families where they are, not where a textbook says they should be. 

What sets Emily apart is her incredibly detailed initial analysis, where she looks beyond the surface to identify possible underlying causes of sleep struggles… from nutritional deficiencies to birth trauma, developmental leaps or even digestive issues. Her support goes far beyond routine tweaks, offering a holistic picture of your baby’s sleep and wellbeing.

Snoozy Sleep offers one-to-one coaching that is always tailored to your parenting style and your baby’s unique temperament. Emily does not promote outdated cry-it-out methods. Instead, she focuses on building secure attachment, responsive routines and realistic improvements that feel manageable, not militant.

If you’re feeling lost in a sea of conflicting advice, Emily’s calm, supportive guidance can help bring clarity, confidence and much-needed rest.

Rosie Drage

Postnatal Minds

Call for gentle coaching and tailored mental wellbeing support…

Rosie Drage is a mum of two, a qualified Mental Health Nurse with 14 years of NHS experience and a trained Health and Wellbeing Coach. She created Postnatal Minds to offer the kind of compassionate, accessible support she believes every mother deserves but rarely receives, especially in the fog of those early postpartum weeks.

“When you’re knee deep in nappies, sick and milk, alongside the huge drop of hormones you experience post birth, the last thing you can think of is going out to a group sometimes. The fourth trimester can be a very lonely and vulnerable place.”

Postnatal Minds offers virtual sessions as well as local in-person support and workshops, combining a clinical understanding with a warm, coaching-led approach. Rosie believes postnatal support should not be restricted to a six-week check, and that there is no expiry date on postpartum care… many of her clients come to her months or even years after giving birth. Her focus ranges from confidence-building and birth debriefs to helping mothers reconnect with the new identity that comes with becoming ‘Mama’.

She also runs relaxed in-person postnatal workshops where mothers can talk openly about how they are feeling and discover tools to help navigate this new season. Her sessions are designed to be stigma-free, emotionally validating and deeply human.

“So much preparation and pregnancy headspace goes into birth planning and what the baby needs,” she says. “Then however our births unfold, women can be left with neglected emotional needs, a new body, a new identity and no space to process any of it. We need to normalise tending to our mental wellbeing just as much as our physical recovery. A happy mum really does equal a happy baby. If we are more relaxed, the babies pick up on this.”

If you are feeling emotionally wobbly, disconnected or simply in need of someone to help make sense of it all, Rosie offers a judgement-free space to feel heard and supported.

The Tenth Retreat

The Tenth at Mandarin Oriental

Book for a luxurious, all-in-one postnatal reset…

A luxury retreat designed for postnatal healing, The Tenth at Mandarin Oriental is a sanctuary for new mothers who need time and space to decompress. Offering expert-led bodywork, physiotherapy, nutrition and emotional care, the retreat is designed to restore and replenish mind and body in the aftermath of birth. Whether you are weeks or several months postpartum, it offers a rare chance to reset and feel supported by a team that understands what recovery really means. 

With a team of midwives, physiotherapists, lactation consultants, chefs and wellness practitioners on hand, it is the closest thing the UK has to a postnatal hotel. Think feeding support followed by a massage, or baby care guidance alongside nourishing meals delivered to your bed. 

For those wanting to recover in comfort without worrying about the next meal or nap window, this is a dreamlike reset in the heart of London.

The post Your 4th Trimester Support Squad: The Postnatal Experts To Help You Thrive After Birth appeared first on Hip & Healthy.

Enter biohacking. No longer just a techy trend for Silicon Valley self-optimisers, but a lifestyle-friendly way to support your body with science-backed tweaks. It’s about working with your biology rather than against it, especially in times of seasonal shift.

From grounding and hydration to herbal stress support and smarter snacking, these simple health biohacks will help you feel sharp, balanced and energised all summer long. With a few expert insights from Europe’s leading biohacker, Tim Gray, founder of the Health Optimisation Summit, here’s your toolkit for staying well and thriving this season.

Get Outside Early to Reset Your Rhythm

Starting your day with natural light can help regulate your internal clock, improving sleep quality and boosting daytime alertness. Exposing your eyes to sunlight within 30 minutes of waking encourages cortisol release and sets your circadian rhythm. Step onto grass barefoot while you’re at it… grounding (also known as earthing) has been shown to reduce inflammation and promote calm.

Try: Morning movement outdoors with no sunglasses and bare feet, even if just for five minutes.

Mind Your Minerals

Between sweat, sun and more indulgent meals, your mineral levels can take a dip fast. “Planes, heat and restaurant food can deplete your minerals quickly,” says Tim Gray. “I use magnesium glycinate at night and a good electrolyte mix daily to support energy, digestion and sleep.”

Try:

Eat Adventurously, Digest with Ease

Summer brings with it fresh food adventures, but a sudden shift in diet can challenge your gut. “I always pack digestive enzymes when I travel,” says Gray. “They reduce bloating and discomfort when I’m eating unfamiliar foods.” A probiotic can also be a daily staple during holidays to keep things moving and support immunity.

Try:

Adaptogenic Herbs to Stay Calm and Steady

Travel, heat and social overload can put your body into a state of stress. Adaptogens like ashwagandha, rhodiola and holy basil help regulate cortisol and support your adrenals, without feeling sedating or stimulating. These are brilliant biohacks for helping your body adapt to changing routines.

Try:

Cold Water, Big Reset

A brisk cold shower or sea dip can do more than refresh you. Cold exposure helps reduce inflammation, boosts circulation and can even lift your mood. Just 30 to 60 seconds at the end of your shower is enough to feel a benefit.

Keep Bugs at Bay, Naturally

Instead of reaching for chemical-heavy sprays, opt for essential oil-based repellents that are kinder to your skin and microbiome. Citronella, eucalyptus and lavender oils are known for their insect-repelling properties and have the added benefit of calming the nervous system.

Try:

Eat Your Water

Hydration is not just about water bottles. Load up on water-rich foods like watermelon, cucumber, strawberries and leafy greens to top up fluids and antioxidants at the same time. These foods support skin health, energy and detoxification while keeping you cool and refreshed.

Harness Your Hormones

Summer is the perfect time to pause and reflect, using the slower, more relaxed pace of the season to reassess your overall wellbeing, especially your hormone health. Whether you are dealing with unexplained fatigue, mood shifts or cycle irregularities, this is an ideal moment to tune into your body and take action. From full-spectrum wellness screenings to easy at-home hormone tests, there are smart ways to make use of your downtime before the busyness of September sets in. These tools can help you uncover imbalances, spot gaps in your health and feel more in control of your body.

Try:

Move Intuitively

High heat and intense workouts do not mix well. Opt for yoga, pilates, swimming or long walks during cooler times of day to support recovery and keep your nervous system balanced. You’ll still get the benefits of movement without overloading your system.

Upgrade Your Evening Wind-Down

Too much evening screen time can interfere with melatonin production and delay sleep. Consider swapping your usual scroll for a herbal tea, magnesium supplement or gentle stretching routine. If you are crossing time zones, blue light-blocking glasses in the evening can help your body adjust faster.

Try:

Whether you’re off on a long-haul escape or simply trying to stay centred in the city heat, these easy summer biohacks can help you stay energised, clear-headed and resilient. As Tim Gray says, “You don’t need to be extreme, just intentional. Small changes really do stack up.”

For more on biohacking, the Health Optimisation Summit returns to London this September, bringing together leading voices in longevity, performance and holistic health, including Gray himself.

The post Summer Health Biohacks To Keep You Balanced, Energised & Ready to Glow appeared first on Hip & Healthy.

Three Warriors

Certified organic, Three Warriors is a fake tan brand that is making waves in Australia (its products sell out in days). Originally from Tasmania, Three Warriors offers a premium tanning experience with a conscience. Their products are made with ethically sourced ingredients like Aloe Vera, Olive Oil, and Chamomile, which soothe and hydrate while delivering a flawless golden glow. Their natural formulations are safe for sensitive skin and even suitable for use during pregnancy. Clean, cruelty-free, and toxin-free, Three Warriors is the go-to for a luxe, streak-free tan that puts your skin first. What’s not to love?

Lusso Tan

Created by professional beauty therapists, Lusso Tan is more than a tanning brand, it’s a skincare ritual. Especially loved by pregnant women and those with delicate skin, their pregnancy-safe range is packed with antioxidant-rich botanicals that hydrate and soothe while delivering a radiant, even tan. The products are lightweight, clean, organic, fragrance-free, and created without parabens or alcohol, and are both vegan and suitable for use during pregnancy, offering a calming tanning experience that prioritises your skin’s well-being. Glowing skin, with none of the compromise. 

Green People 

A leader in organic beauty, Green People has revolutionised self-tanning with a range that blends effective tanning agents with natural skincare ingredients. Their self-tanners are certified organic and gentle enough for sensitive skin. Just like all Organic People products, every formula is vegan, cruelty-free, and free from harsh chemicals. Their self-tan lotion is perfect for sensitive skin and provides a streak-free, buildable glow without neglecting the skin’s hydration. Ingredients include soothing Aloe Vera, Chamomile, and natural DHA providing a smooth and flawless finish – all without synthetic fragrance, parabens, or artificial colourants. 

Tan Truth

Designed by tanning professionals, Tan Truth combines naturally derived ingredients with natural tanning technology. Made in the UK, their vegan-friendly line is powered by ingredients such as Shea Butter, Avocado Extract, Coconut Oil, and Aloe Vera to nourish your skin while you tan. All bottles are made from up to 50% recycled materials and are fully recyclable proving that tanning can be both kind to skin and the planet. Plus, there’s no biscuit smell – just a delightful floral fragrance. 

Evolve Organic Beauty

Evolve has long been known for their commitment to natural skincare that cares about the planet just as much as it cares about getting its customers results. Their Sunless Glow 3-in-1 Gradual Tan is a perfect example of this. Fast-absorbing and streak-free and long-lasting research conducted by the brand found that 100% of users preferred their product over the usual product that the customer had been using beforehand. One of the main ingredients that produces the tan is derived from raspberries, whilst carob fruit boosts melanin naturally, and Papaya enzymes gently exfoliate for an even application. Looks as delicious as it sounds. 

The post The Best Natural Fake Tans For Faking The Glow This Summer appeared first on Hip & Healthy.

As a nutritionist with a deep interest in holistic health, I was fascinated. While many of us in the wellness world embrace movement, mindful practices, and nourishing foods as part of a broader picture of pregnancy health, it’s important to separate the supportive from the scientific, and the joyful from the just-so stories.

So, can you really shimmy (or in Meghan’s case, twerk) your way into labour? Or is dancing more of an emotional release than a physiological catalyst?

Moving towards labour – or just moving?

The idea that movement – particularly gentle, rhythmic, or pelvic-opening movement – can help “bring on” labour has long circulated in antenatal circles. But does it actually work?

“Absolutely – in fact, movement and upright positioning during the early stages of labour are incredibly beneficial,” says Tianna Jarrett-Williams, a registered midwife at the Midwife-Led Unit at Good Hope Hospital. “Gravity plays a crucial role. Movement helps the baby descend into the pelvis, increasing pressure on the cervix, which can encourage stronger contractions, promote cervical dilation, and potentially shorten the duration of labour overall.”

Still, she warns care away from tempering expectations: “There isn’t a wealth of robust evidence supporting non-medical methods to ‘induce’ labour, and we need to remember that every pregnancy is unique. The term ‘natural induction’ suggests labour is something we need to force, when in most cases, the body simply needs to be supported in doing what it’s already preparing to do.”

So how do midwives assess whether the body is edging towards spontaneous labour?

“We look for signs that indicate the body is preparing – what we refer to as the latent phase,” she explains. “This can begin days or even weeks before active labour starts. Common indicators include a sense of increasing pelvic pressure as the baby settles into a more optimal position, lower back pain, often more persistent or intense and a pattern of irregular contractions that may start and stop over time. These are all entirely normal, especially for first-time mothers.”

“There’s a wide range of ‘normal’ at this point in pregnancy,” says Jarrett-Williams. “But one thing we always advise is to monitor your baby’s movements. Any noticeable reduction or change in pattern should always be reported to your maternity unit without delay.”

The joy hormone we should be talking about

What may matter more than the movement itself is the feeling that accompanies it. Dancing releases oxytocin – the hormone responsible for bonding, affection, and, importantly, contractions. It’s the same hormone released during intimacy, skin-to-skin contact, laughter, and notably, after a woman has sex. This natural boost of oxytocin fosters connection and calm, two emotional states that are deeply supportive as the body gears up for labour.

From a hypnobirthing perspective, this emotional readiness is key. “Oxytocin is the petrol of labour,” explains Elise Tobias, resident hypnobirthing coach at The Portland Hospital. “But it only flows when we feel safe, relaxed, and emotionally supported. That’s why anything that brings rhythm, ritual, and joy, like dancing can be so effective. Elise often describes movement in labour as “instinctive,” noting that undisturbed women will naturally begin to sway, circle, or rock. “These motions aren’t random – they help optimise baby’s positioning and keep labour progressing. Plus, they trigger that powerful hormonal cascade we need for birth to unfold smoothly.”

Dancing in labour may also act as a form of active meditation. “It ticks all the boxes of what I call the ‘Three R’s’ of physiological birth: rhythm, ritual, and relaxation,” says Elise. “That’s what lets women drop into a theta brainwave state – similar to deep meditation, where their body can birth most efficiently.”

So whether it’s a dance, a cuddle, or a laugh, anything that increases oxytocin and reduces fear is worth celebrating.

Food, Folklore and Fact

From pineapple and spicy curries to raspberry leaf tea and dates, so-called “labour-inducing” foods have long been a topic of interest among expectant parents. Interestingly, many of these same foods are also used to support menstruation, as they may help encourage the natural shedding of the uterine lining. But when it comes to labour, how much of this is rooted in science?

“Some foods and nutrients can support the body’s readiness,” explains Jen Walpole, BANT-Registered Nutritionist and resident expert at Bliss Clinic in Chelsea. “Raspberry leaf tea may help tone the uterus, and studies suggest dates could support cervical ripening and spontaneous labour though they’re not for everyone, especially those managing gestational diabetes.”

Omega-3s (from oily fish or algae) can support prostaglandin production, key for uterine contractions though Jen recommends pausing supplements about a week before birth due to blood-thinning effects.

One simple but often overlooked strategy? Hydration. “Staying well-hydrated and maintaining electrolyte balance supports uterine muscle function and may help reduce cramping,” says Jen. Her go-to recipe includes:
2 cups coconut water, 1 cup water, juice of 1 lemon and 1 lime, 1 tbsp honey, and a pinch of Himalayan salt. Jen also recommends choosing low-sodium electrolyte supplements, such as BodyBio E-Lyte, to support hydration without excessive salt intake.

Ultimately, it’s not about a one-off curry or a handful of dates. The real magic lies in consistent nourishment, hormone balance, and lowering stress in the final weeks.

Reflexology and Natural Support

Outside the kitchen, many women turn to complementary therapies like reflexology to encourage their bodies to get ready for birth. Targeted pressure points on the feet are said to correspond with reproductive organs and energy pathways but while the idea of “inducing” labour this way may sound appealing, the terminology needs clarifying.

“Induction is a medical term,” explains Karen Hooton of Moonbeam Therapies, a reflexologist who has been supporting pregnant women for over 20 years. “Reflexology can’t induce labour, but it can help the body prepare by lowering stress levels and supporting relaxation. Nature wants a baby to be born into a safe environment – not one that’s in a fight-or-flight response.”

Karen also notes that this drop in stress can support other key aspects of late pregnancy wellbeing. “Lowering stress levels can reduce blood pressure, which often rises at the end of pregnancy. Reflexology also encourages circulation and lymphatic return, helping ease the swelling many women experience in their feet and hands.”

“I often instruct women to work the pituitary point on their thumbs,” Karen says. “Partners can support by working points like bladder 60 behind the ankle, spleen 6 on the lower leg, and the uterus point on the inner ankle – where you can often see the baby bump moving with the touch. Working the hip reflexes can also help open up the hip flexors, making things more comfortable for the birth process.”

While more research is needed to understand reflexology’s exact role in birth preparation, its ability to promote nervous system regulation, circulation and a sense of calm make it a valuable tool in a holistic approach to late pregnancy.

Dancing as memory-making

Perhaps the most powerful takeaway from Meghan’s video isn’t whether it worked to induce labour, but what it represents: a couple, moving in sync, sharing joy and intimacy in a liminal moment between pregnancy and parenthood.

“Dancing or movement during early labour can have several psychological and physiological benefits,” explains doula Hannah from Blissful Birth. “Staying upright and gently active can help your baby move down into your pelvis and help your cervix dilate, which can make the labour process easier. It can also reduce pain, improve mood, increase energy, and support better coping mechanisms.”

But the emotional layer of that moment is just as powerful. “When individuals feel empowered to express themselves and experience joy,” Hannah adds, “it enhances emotional wellbeing, reduces stress and anxiety, and increases feelings of control. That sense of autonomy is so important – it helps someone feel more confident and empowered to make decisions about their care.”

Dancing can also serve as a grounding practice. “Rhythmic movement can act like a body-based form of hypnosis,” she says. “It distracts from pain, encourages relaxation, and when combined with breathwork, it can reduce anxiety and help the individual feel more centred and calm.”

Too often, the final weeks of pregnancy are framed around anxiety of time running out, or labour not starting “on time.” What if, instead, we leaned into joy, movement, and emotional connection? Not as a tactic, but as a way of making space for presence, pleasure, and shared memory. 

Bringing it all together before birth

There’s no harm in dancing, or laughing, or eating spicy food as long as it’s safe and done without expectation. Labour will begin when the body is ready. But creating space for joy, connection, and trust in that process? That might be the most powerful preparation of all.

So if you’re in those final days and feel the urge to turn up the music and move with someone you love, go for it. If nothing else, you’ll create a memory.

words by Eleanor Hoath

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Causes and Types of Hyperpigmentation

Hyperpigmentation typically occurs when excess melanin is produced in certain areas of the skin. While this condition is harmless, it can be distressing for many. Several factors contribute to the development of hyperpigmentation, including sun exposure, which triggers an increase in melanin production as a defence mechanism. Other causes include hormonal fluctuations, commonly seen in pregnancy or during menopause, and post-inflammatory responses from acne and injuries.

Different types of hyperpigmentation include sun spots, melasma, and post-inflammatory hyperpigmentation (PIH). Understanding these nuances allows for better-targeted hyperpigmentation treatment—solar spots often respond well to topical treatments, while melasma may require a more comprehensive approach. Identifying the root cause of your hyperpigmentation is essential in selecting the most effective treatment plan.

Effective Treatments for Hyperpigmentation

Various options are available when treating hyperpigmentation, ranging from topical solutions to advanced dermatological procedures. A visit to an aesthetic clinic can provide tailored advice and treatments specific to your needs.

Topical Treatments

Many over-the-counter products contain hydroquinone, vitamin C, and niacinamide, which can help reduce pigmentation. Vitamin C, known for its brightening properties, helps fade dark spots and protects the skin against environmental damage. Niacinamide, a form of vitamin B3, enhances skin barrier function and evens skin tone, making it a powerful ally against hyperpigmentation.

Chemical Peels

For more persistent cases, chemical peels can slough away the top layer of skin, allowing new, healthy skin to emerge. This treatment can reduce the appearance of dark spots and improve overall skin texture. Depending on your skin type and the severity of the pigmentation, a trained practitioner can recommend the most suitable peel.

Laser Treatments

Advanced laser treatments offer targeted solutions for hyperpigmentation. Laser procedures work by breaking down melanin deposits, promoting an even skin tone without harming surrounding tissue. Clinics specialise in these treatments, ensuring patient safety and satisfaction through experienced practitioners and state-of-the-art technology.

Lifestyle Adjustments for Lasting Results

While professional treatments can be highly effective, incorporating healthy habits into your daily routine is crucial for preventing further hyperpigmentation. Sun protection is paramount; applying broad-spectrum sunscreen with an SPF of 30 or higher daily is essential for shielding your skin from harmful UV rays. Reapply every two hours, especially when outdoors.

In addition to sun protection, a balanced diet plays a significant role in maintaining skin health. Foods rich in antioxidants, such as berries, leafy greens, and nuts, can help combat oxidative stress in the body, supporting skin rejuvenation. Staying hydrated is equally important, as water nourishes the skin and helps flush toxins.

Incorporating a consistent skincare routine that includes exfoliation can enhance your skin’s clarity. Gentle exfoliating products help remove dead skin cells, promote cell turnover, and allow for better absorption of active ingredients in your skincare products.

The Role of Professional Guidance

Understanding hyperpigmentation procedures can feel complicated. Professional guidance makes a difference. Clinics assess your skin during consultations to create personalised treatment plans. Regular follow-ups help track progress and fine-tune treatments for the best results.

Additionally, working with skincare professionals allows you to access advanced treatments and products that may not be available over the counter. Personalised advice and ongoing support can help you stay motivated on your journey to brighter skin.

By understanding hyperpigmentation and exploring the best approaches to treatment, you can take proactive steps toward a more radiant complexion. With effective products, professional treatments, and a mindful approach to skincare, achieving your skin goals is entirely within reach.

The post Brighten Your Complexion: Discover the Best Approaches to Hyperpigmentation appeared first on Hip & Healthy.