What cocktail of meds do you take?

When Medications Are a Part of Life: Take Control of What You Can

Let’s be honest—being on medications can feel overwhelming. High blood pressure tablets, antidepressants, different medications, antibiotics… it’s a lot. You’re constantly managing, adjusting, and hoping they’re doing what they’re meant to. And then there’s the side effects: swollen ankles, trouble sleeping, and that nagging question—“Is this my life now?”

But here’s the thing. While medications are an essential tool, they don’t address everything. Often, they’re tackling the symptoms, not the root causes. That’s where you come in. The choices you make every day—what you eat, how you move, and how you care for yourself—are powerful. And in many cases, they can work alongside your medication to truly support your health, and sometimes even reduce the need for them over time.

If that sounds like a big ask, take a breath. This isn’t about overhauling your life overnight. It’s about doing the little things you can do and understanding just how much they add up.

Why Small Steps Matter

When your body is dealing with conditions like high blood pressure, fluid retention, or sleep struggles, it’s easy to feel powerless. But here’s the truth: you have more control than you think.

Medications help manage the load, but lifestyle changes can lighten it.

Every small action—whether it’s fitting in a workout, choosing a nourishing meal, or dedicating 10 minutes to yoga—tells your body, I’ve got you.

The Building Blocks of Better Health

1. Move Your Body (Even Just a Little)

We get it—when you’re on multiple medications and feeling drained, the last thing you want to do is exercise. But movement doesn’t have to mean an hour-long sweat session.

Start with what feels manageable:

• A gentle walk around the block to boost circulation.
• 5-10 minutes of yoga or stretching to ease fluid retention and calm your nervous system.
• Two focused gym sessions a week (like you’re already doing) to build strength and stamina.

Each step, stretch, or squat is an investment in your health—and yes, it adds up. Movement doesn’t just support your body; it works wonders for your mind too.

2. Nourish Your Body with Care

Food isn’t just fuel; it’s medicine. If you’re experiencing issues like fluid retention, inflammation, or poor sleep, your diet plays a massive role.

Try this:

• Hydration first: Start your day with water, not tea or coffee. Proper hydration helps reduce fluid build-up.
• Eat the rainbow: Fresh, whole foods like leafy greens, berries, nuts, and oily fish are anti-inflammatory and rich in nutrients your body craves.
• Cut back on salt and processed foods: These can worsen fluid retention and impact blood pressure.

The food diary you’re already filling out is key—it helps identify what’s working and what’s not. Together, we can tweak your meals so they truly support your goals.

3. Prioritise Rest and Recovery

Lack of sleep and chronic stress can make everything worse. Sleep impacts your mood, energy, and even your body’s ability to manage blood pressure. If you’re struggling to drift off or stay asleep, here are a few tricks:

• Try a calming bedtime routine with 10 minutes of deep breathing or gentle yoga to wind down.
• Limit screen time before bed—blue light disrupts your body’s natural sleep signals.
• Experiment with a magnesium supplement or soothing herbal teas.

Stress management is just as important. When we’re constantly stressed, our bodies are stuck in fight-or-flight mode, which can worsen blood pressure, sleep, and fluid retention. Take small moments throughout your day to breathe deeply, pause, and reset.

Medications + Lifestyle: A Winning Partnership

The truth is, you’re already doing something incredible by showing up at the gym twice a week. That takes effort, commitment, and belief in yourself. By adding in small daily actions—whether it’s a better breakfast, a short yoga session, or simply staying hydrated—you’re creating a solid foundation for your health.

Medications are just one part of the puzzle. The choices you make every day are the glue that holds everything together. And while it’s not always easy, it’s absolutely worth it.

Let’s Do This Together

If you’re feeling overwhelmed by everything on your plate, remember this: you’re not alone. Start small. One action today, another tomorrow. Those little wins will build momentum, and before you know it, they’ll become habits that truly transform your health.

We’re here to guide you every step of the way. Together, let’s take control of what we can control and give your body the care it deserves. 💕

This blog speaks directly to women managing both medications and menopause, offering actionable advice while highlighting their resilience and ability to take control of their health. Let me know if you need further tweaks!