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Health information, articles, news and advice for NHS patients.

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Your health | KRY

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More and more women are choosing to start a family later in life. The [average age](https://ec.europa.eu/eurostat/web/products-eurostat-news/-/ddn-20210224-1) of first-time mothers in Europe is now 29. There’s no ‘best’ age to have a baby, and there can be both advantages and disadvantages to having a baby at a later age. 

‘It’s good to be aware of any risks and ways to prevent them,’ says Dr Rosen. ‘But focusing too much on potential problems can lead you to worry when you don’t need to.’

‘There’s already a huge amount of [anxiety around pregnancy and birth](/your-health/tokophobia-pregnancy-and-childbirth-anxiety-advice-and-information/). In reality, if you’re generally in good health, there’s a good chance that you’ll have a straightforward pregnancy and a healthy baby,’ she says. 

## What happens to the body and fertility with age?

Every woman is born with a lifetime supply of eggs in her ovaries. ‘Starting from puberty, the eggs are used until they run out, simply speaking. 

‘The quality of the eggs deteriorates over time, but to what extent really varies from person to person. Some people get pregnant easily at 40 while others struggle at 30. But generally speaking, fertility starts to decrease around the age of 35.’

## What are the risks of having a baby after 35?

It's important to remember that everyone's pregnancy is different, no matter your age. Most pregnancies lead to healthy babies, but there are some risks that can increase with age.

We know that our risk of certain health issues naturally increases as we age, but getting pregnant can increase some of them further. To account for this, you’ll be screened for [high blood pressure](/medical-advice/cardiovascular-diseases/hypertension/) and gestational diabetes. In most cases, these issues can be successfully treated or controlled.

‘There are also studies that show increased risk for preeclampsia, premature birth, a low birth weight, [miscarriage](/medical-advice/gynaecology/miscarriage/), chromosomal abnormalities and stillbirth with age. 

‘When weighing up your options, it’s worth considering these risks. It can also be worth knowing that if you choose IVF, you’re more likely to need an egg donor when you’re older, which again increases the risk for high blood pressure and preeclampsia.’

The chance of having difficulties while giving birth can also rise with age, so you may need a little more help during labour. ‘The risk of tearing increases slightly as our body tissues lose elasticity as we age. You’re also more likely to have to be induced, require a caesarean section or need other interventions.’ 

## I’m worried about miscarriage and chromosomal abnormalities – is this normal?

Many people feel anxious about the possibilities of miscarriage and chromosomal abnormalities when they’re trying to get pregnant. While it’s true that the risk of miscarriage increases after the age of 30, it starts out very small – [around 10%](https://www.bmj.com/content/364/bmj.l869) for mothers aged 25 to 29.

‘The increased risk of miscarriage is a result of the lower quality of eggs,’ says Dr Rosen. ‘Chromosomal abnormalities are linked to this too. You might choose to have screening tests to measure your risk of these problems. Some tests are also performed as routine.

‘It’s a good idea to think about what a potential high-risk result would mean to you before you have those tests. If you’re not sure what kinds of tests you’d like done, or if you’re struggling to process the results you get, a doctor will be able to support and advise you.’

## What are the benefits to having children after 35? How do I know when I’m ready?

‘There’s been a shift in our behaviour across the western world, which is why more people are choosing to start a family later in life. We may take gap years, study more, prioritise careers, and many people meet their life partners at a later age. As a result, from some perspectives, life can be more stable when you have a child later on,’ says Dr Rosen. ‘Some studies suggest that these children have certain advantages. But if you’re waiting for everything to be perfect, you might never feel ready.

‘[Fertility](/your-health/when-are-you-most-fertile/) peaks around the age of 25, but there’s no best age to have a baby. From a fertility perspective, if you’ve met someone you want to have children with, it’s wise not to put it off. If you’re unsure, talk to a doctor about your options.’

‘I also think it’s important to emphasise that no one ever feels entirely ready to become a parent.’

## What can I do to increase my chances of having a baby after 35?

There could be many reasons why some people struggle to conceive, from fertility issues in either partner to lifestyle factors. [About half the time](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6524745/), the male reproductive system contributes to the issues. But there's usually no one simple answer. 

There are some habits that both partners can adopt to help create the best chances of conception. ‘Stop smoking, cut down on alcohol, get some exercise and make sure you eat a well-balanced diet,’ says Dr Rosen. Both partners maintaining a [healthy weight](/your-health/5-things-you-need-to-know-about-sustainable-and-healthy-weight-loss-according-to-a-doctor/) can also help increase the chances of conception and minimise risks once you do get pregnant.

‘A lot of caffeine will lower your chances of getting pregnant and can increase the risk of miscarriage, so cutting down is a good idea. 

It’s also a good idea to take [400 micrograms of folic acid](https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/) daily, from before conception right through the first 12 weeks of pregnancy. This is to reduce the risk of any developmental issues in the early weeks.

‘Speaking to a doctor to check that you’re generally well can also be worthwhile. Get your [thyroid function](/your-health/thyroid-symptoms-overactive-underactive/) checked, as an imbalance can impact your chances of getting pregnant, and it’s something that can be easily treated.’

All this said, lectures about exactly what to do and what not to do can just increase your stress levels, which can negatively impact your chances of conception. The main thing is to look after yourself.’

## What can I do if I’m struggling to conceive?

‘The vast majority of people who want to have a baby do so eventually,’ says Dr Rosen. Doctors can help if you're worried about conceiving.

‘In around 70% of infertility cases, we can figure out the underlying cause. A doctor’s recommendations will depend on the cause of your reduced fertility. 

'Everything from irregular ovulation and sperm quality to difficulty having penetrative sex can add to problems with conceiving,’ says Dr Rosen. Conditions like [endometriosis](/medical-advice/gynaecology/endometriosis/) and polycystic ovary syndrome (PCOS) are other common explanations, and eating disorders can play a role too. 

‘Sometimes helping the sperm get to the uterus is enough, and sometimes we need to boost the lining of the uterus to help it hold on to a fertilised egg. Other times we turn to IVF,’ says Dr Rosen. 

The different treatments available to you depend on where you live, so a doctor or gynaecologist will be able to talk you through your options.

## What should I do to support myself and my baby when I do get pregnant?

‘Exercise, eat well and keep taking [folic acid](/your-health/why-folic-acid-is-so-vital-for-maternal-health/) – but don’t panic if you forget. Most people get everything they need from their diet,’ says Dr Rosen.

Many women worry about the impact of exercise, but [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6428908/) has shown that regular, moderate exercise is safe and can even reduce the risk of gestational diabetes.

‘There are lists of things you shouldn’t eat or do, and it’s good to be aware of those, but the bottom line is to focus on taking care of yourself,’ says Dr Rosen.

Whether you’re pregnant or trying to fall pregnant, a doctor can help with discussing your options and healthy lifestyle changes.

__This article has been medically approved by Dr Elisabeth Rosen, a medical doctor at Kry who specialises in gynaecology and obstetrics.__

kry.co.uk > Your health > Having a baby after 35: your questions answered

Having a baby after 35: your questions answered

There’s no one right age to have a baby, and more and more of us wait until later in life to have children. Here's an expert's recommendations for getting pregnant after age 35. 

kry.co.uk > Your health > Meta information > Having a baby after 35: your questions answered

Having a baby after 35: your questions answered | Kry UK

Medical review

Dr Elisabeth Rosén

Specialist in gynaecology and obstetrics at Kry

Fertility and pregnancy

Ever walked into a room and forgotten what you’ve come in for? Or turned your house upside down when you’ve misplaced your keys? Everyone experiences memory lapses from time to time.

Although memory loss can occur at any age, forgetfulness and finding it harder to recall and learn information is a fairly common part of ageing, due to the [changing function and structure of the brain](https://www.nia.nih.gov/health/how-aging-brain-affects-thinking). [Research](https://www.bmj.com/press-releases/2012/01/05/cognitive-decline-can-begin-early-age-45-warn-experts) suggests cognitive decline can start as early as 45. 

But some aspects of memory loss are due to other causes, including anxiety, depression or stress, lack of sleep, certain medications or nutritional deficiencies. Sometimes, it may be due to a more serious condition, like [dementia](https://www.nia.nih.gov/health/do-memory-problems-always-mean-alzheimers-disease). 

The good news is that there are ways to sharpen your memory. Read on to discover how.

## 1. Play brain games and learn new things

When it comes to brain health, [research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934012/) suggests that engaging in mentally stimulating activities is important in preventing memory loss and keeping your mind sharp. 

Challenging your brain and learning new skills can help stimulate changes in your brain, including the formation of new connections between your neurons (nerve cells). This is also known as [neuroplasticity](https://www.frontiersin.org/articles/10.3389/fpsyg.2017.01657/full). 

Protect your brain by regularly engaging in mental activities, known as brain training. Do a crossword puzzle, put together a jigsaw or play Sudoku. There’s [evidence](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4055506/) to suggest brain-training games can reduce the risk of dementia. One  also found that learning a new language can slow down age-related changes in the brain. 

## 2. Stay physically active

It’s no secret that staying physically active is beneficial for your body, but [research](https://alz-journals.onlinelibrary.wiley.com/doi/abs/10.1002/alz.12530) shows that regular exercise can also keep your brain young by boosting levels of useful proteins. Known as synaptic proteins, these help the brain to function effectively and protect against cognitive decline.

One [study](https://www.pnas.org/doi/abs/10.1073/pnas.1015950108) also found that aerobic exercise increases the size of some areas of the hippocampus, which is a part of the brain involved in learning and memory formation. Another [study](https://bjsm.bmj.com/content/52/3/154) found that doing moderate exercise several times a week for 45 minutes was the best way to prevent cognitive decline in those aged over 50. 

Find a type of exercise you enjoy – whether that’s walking instead of driving or engaging in hobbies that demand movement, like gardening or dancing – and [try to fit it regularly into your routine](https://www.livi.co.uk/your-health/how-to-fit-exercise-into-your-daily-life/).

## 3. Load up on foods containing omega-3

Eating a healthy diet not only reduces your risk of developing conditions like heart disease and diabetes, but it can also help to keep your memory sharp and prevent cognitive decline. There’s [mounting evidence](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/) supporting the link between our diet and brain function. 

If you’re looking to eliminate brain fog, improve your memory and prevent cognitive decline, try to include foods containing omega-3 fatty acids in your diet. Foods containing omega-3s, like salmon, tuna and other fish, contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are vital for [brain development and function](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404917/) throughout all stages of life. 

## 4. Dedicate some time to daily meditation 

As well as relieving [stress](https://www.livi.co.uk/your-health/physical-signs-of-stress-on-the-body/), mediation has also been found to [improve memory](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/) and even increase your [grey matter](https://pubmed.ncbi.nlm.nih.gov/33299395/), which refers to areas throughout the brain where nerve cells (known as neurons) are concentrated.

One [18-year analysis](https://www.tandfonline.com/doi/full/10.1080/13554794.2020.173) of a Buddhist monk’s mind found that daily, intensive meditation slowed the monk’s brain ageing by as much as 8 years compared to those who didn’t practise it. 

The good news is that you don’t have to have the discipline of a Buddhist monk to feel the benefits, because it’s something everyone can do. Try a short 5-minute guided meditation during the day or before bed to help you relax. 

## 5. Aim to get a good night’s sleep each night 

[Sleep](https://www.livi.co.uk/your-health/how-to-sleep-better/) plays an essential role in memory consolidation through the strengthening of the brain’s neural connections – while a [lack of sleep](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3413705/) negatively impacts your memory.

[Research](http://learnmem.cshlp.org/content/6/2/77.full) even suggests that undisturbed rest – where you do nothing for 10-15 minutes – could significantly improve your memory. 

Create a relaxing evening routine to [help you fall asleep](https://www.livi.co.uk/your-health/how-to-sleep-better/), and aim to get around 7 or 8 hours of shut-eye each night. 

## 6. Make ties with family and friends a priority 

Taking part in social activities and connecting with others can improve your memory, while social isolation and loneliness can impair brain cognition and function. 

One [study](https://pubmed.ncbi.nlm.nih.gov/29367402/) found that people with a busier social life have more volume in the amygdala region of the brain, which helps to form memories. 

As you get older, stay connected with friends and family and make social networks a priority. Join a class or club based on your interests and engage in the community. 

## When should I speak to a doctor? 

If your memory is affecting your day-to-day life or you’re feeling concerned, make an appointment to speak to a doctor. You should also see a doctor if:

- You’re getting more forgetful 
- You have difficulty concentrating and feel confused 
- You struggle to find the right words or follow a conversation 
- You’re experiencing mood changes 

__This article was medically reviewed by Dr Bryony Henderson, Lead GP at Livi.__


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livi.co.uk > Your health > 6 smart ways to improve your memory

How to improve your memory

If you’re looking to keep your brain sharp, here are some research-backed ways to improve your memory and look after your thinking skills

kry.co.uk > Your health > Meta information > Smart ways to improve your memory | Kry UK

6 smart ways to improve your memory | Kry UK

Dr Bryony Henderson

General health

General health and seasonal

6 smart ways to improve your memory 

Exercise, along with diet and medication, is one of the best ways to control [hypertension](/medical-advice/cardiovascular-diseases/hypertension/), also known as high blood pressure. Being active comes with lots of benefits, including:

- Supporting weight loss
- Strengthening your heart, lungs and arteries
- Improving your overall health 

[Research](https://pubmed.ncbi.nlm.nih.gov/23550511/) has shown that blood pressure can drop as much as 4% when you start exercising.

It’s natural to feel a little nervous about starting to exercise if you’ve been diagnosed with a condition like high blood pressure. Here’s what you need to know to get started. 

## 1. Check your levels or ask your doctor first 

It’s usually safe to exercise as long as your [blood pressure levels](/your-health/are-my-blood-pressure-levels-healthy-a-doctors-guide/) are within a certain range. 

If your [blood pressure](https://www.bloodpressureuk.org/your-blood-pressure/how-to-lower-your-blood-pressure/healthy-living/exercise-physical-activity/) is between 90/60mmHg and 179/99mmHg, you can go ahead safely with a workout. If you aren’t sure what your numbers normally are, or if they’re higher or lower than this, you should speak to a doctor before starting to exercise.

## 2. Focus on aerobic activities like running or cycling

Most [studies](https://pubmed.ncbi.nlm.nih.gov/26787705/) on exercise and high blood pressure have found that activity that gets your heart pumping gives the best results. At this level, you might feel more out of breath, start sweating and feel warm. This aerobic exercise includes running, cycling, swimming, dancing and rowing. The most important thing is to find an activity you enjoy and can do regularly so that you stay motivated to exercise.

Activities like gentle weightlifting and strength training are still safe and beneficial for your health, so long as your blood pressure is well controlled. 

You should avoid lifting heavy weights, as it can put a strain on your heart – which could be dangerous if your readings are already high. 

## 3. Slowly build up to 30-60 minutes of exercise a day

The recommended amount of activity for controlling blood pressure is 30 minutes of medium-intensity exercise 5 times a week (or 150 minutes per week).

This can sound like a lot when you’re first getting started, but you don’t have to hit this goal straight away. Think of it as a target to work up to, since it’s best to avoid sudden and large increases in activity if you have high blood pressure. 

An easy way to tell if you’re exercising at medium intensity is to try talking out loud. While you should feel a little bit sweaty and like your heart is beating faster, you should still be able to speak. If you’re completely out of breath, it’s a sign you should cool things down a bit. 

## 4. Go for a ‘little and often’ routine 

Getting more active doesn’t need to be all or nothing. You can break up the exercise into 10-minute chunks to help you [fit more activity into your daily life](/your-health/how-to-fit-exercise-into-your-daily-life/). 

For example, instead of exercising for 30 minutes at once, you could go for a 10-minute walk or jog 3 times a day. It all adds up and has the same beneficial effect on controlling your blood pressure and losing weight. 

## 5. Always warm up and cool down 

Stretching and warming up the muscles before and after exercise will keep you from getting sore or injured so you can stick to your activity goals. Plus, it’s a good way to build up your confidence before a workout if you’re feeling nervous about the effects on your blood pressure.

You could try:
- Taking a speedy walk
- A gentle activity like yoga or stretching
- Following a warm-up YouTube tutorial

The trick to cooling down is to stay gently active until you have caught your breath and feel your body temperature and heart rate coming back to normal. 

## 6. Find a buddy

If you feel worried about exercising with high blood pressure, it could be helpful to have some company during your workout. This is also a great way to stay motivated because other people can help you stick to your goals. 

It doesn’t have to be a competitive sport – you could consider joining an exercise or dance class or finding a local walking group, for example. There are lots of online groups that offer motivation when you first get started, too. 

## 7. Pair your exercise with other healthy choices

Being active works best for managing high blood pressure when combined with other healthy choices, such as:

- Drinking less alcohol 
- [Quitting smoking](/your-health/giving-up-smoking-what-help-is-available/)
- Cutting down on salty food
- Avoiding food with high cholesterol or saturated fats
- Reducing caffeine 

Not only can these help control your blood pressure, but they will also benefit your overall health and reduce the risk of related conditions like heart disease. 

## 8. Make more active choices throughout the day

We tend to live less active lifestyles today and most people spend a lot of their time sitting down. [Evidence](https://www.ahajournals.org/doi/10.1161/CIR.0000000000000440) suggests that this sedentary lifestyle contributes to hypertension, cardiovascular disease and diabetes, even if you do a daily workout. 

Look for daily moments where you could make a more active choice, like:

- Getting up from your desk and moving around regularly
- Choosing the stairs instead of the lift 
- Going for a walk on your lunch break or during phone calls
- Parking further away from your destination

Just like regular exercise, any increase in your activity positively impacts blood pressure control.

## 9. Watch out for warning signs like chest pain

Most people with high blood pressure can exercise safely, but it’s good to know the signs to watch out for. 

Stop exercising if you:
- Have chest pain or tightness
- Feel dizzy or faint 
- Have shortness of breath 

If you don’t start to feel better within a few minutes of stopping exercise, you should contact the emergency services. It could be a sign of hypertensive crisis or a [heart attack](/your-health/how-to-spot-the-signs-of-a-heart-attack/). 

## When should I see a doctor about high blood pressure? 

You can usually get your blood pressure checked at a pharmacy, at the doctor’s or at home if you have a device. 

Book an appointment to speak to a doctor if:

- Your blood pressure is higher than normal 
- You’re worried about managing your blood pressure
- You’ve been having chest pain, dizziness or breathlessness

__This article has been medically reviewed by Dr Bryony Henderson, Lead GP at Kry.__


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kry.co.uk > Your health > Exercising with high blood pressure

Exercising with high blood pressure

It’s safe to exercise with high blood pressure as long as you take a little care. Here are 9 tips to help you get moving and manage hypertension confidently. 

kry.co.uk > Your health > Meta information > Exercising with high blood pressure | Kry UK

7 tips for exercising with high blood pressure | Kry UK

9 tips for exercising with high blood pressure

Knowing when you’re most fertile can be helpful whether you’re [trying to conceive](/your-health/10-health-tips-for-planning-a-pregnancy-a-doc "10 health tips for planning a pregnancy") or wanting to avoid pregnancy. A woman can only get pregnant on a few days during their [menstrual cycle](/your-health/your-menstrual-cycle-explained/ "Your menstrual cycle explained") – this is known as the fertile window. 

Tracking and understanding this window gives you an idea of when you’re most or least likely to get pregnant and it can also help you better understand your body.

Male fertility doesn’t change in the same way but, like women’s fertility, it decreases with age and is closely connected to [sperm health](/your-health/is-my-sperm-healthy-6-things-that-can "Is my sperm healthy?").

## What does fertility actually mean?

Fertility is your ability to  conceive children. Around [80% of partners](https://www.nhs.uk/pregnancy/trying-for-a-baby/how-long-it-takes-to-get-pregnant/) will get pregnant within a year if they have regular sex without contraception. 

Both male and female fertility declines gradually with age. A woman’s fertility declines significantly from about the [age of 37](https://jamanetwork.com/journals/jama/article-abstract/2778126). [Male fertility](/your-health/male-fertility-9-lifestyle-factors-that-help/ "Lifestyle factors that can improve male fertility") depends more on sperm count.

## When am I most fertile and what is a ‘fertile window’?

Your fertile window is a select number of days during your cycle when you’re most likely to get pregnant. This window depends on the average length of your menstrual cycle – which varies a lot for different people – but is usually around the middle of your cycle.

Your fertile window is around the time of ovulation (when the egg is released from the ovary). The fertile window includes the 5 days before ovulation, the day of ovulation and the day after. 

Sperm can survive for several days in the body, which is why your fertile window includes a few days before ovulation. Having [unprotected sex](/your-health/what-to-do-after-unprotected-sex/ "What to do after unprotected sex") during this time gives you the best chance of getting pregnant. 

## How many days am I fertile for each month?

Most people have around [5-7 fertile days](https://www.hopkinsmedicine.org/health/wellness-and-prevention/calculating-your-monthly-ferti) each month. Outside this fertility window, your chances of getting pregnant are low.

## How can I calculate my fertile window?

You can use an ovulation calculator, which works by inputting the date of the first day of your last period and your average cycle length. 

It’s possible to track your fertile window using a period tracking app. Or you can buy an ovulation predictor kit from a pharmacy to track  your changing hormone levels. 

## What’s the difference between ovulation and fertile days?

Ovulation is when your ovary releases an egg. This happens around [10-16 days before your next period starts](https://www.nhs.uk/common-health-questions/womens-health/how-can-i-tell-when-i-am-ovulating/), although everyone’s cycle is individual. 

Fertile days are the days during your menstrual cycle when you have the ability to become pregnant if you have unprotected sex. The day you ovulate is one of your fertile days. 

## What are the common ovulation symptoms?

There are some common symptoms that can help you tell when you’re ovulating. 

- __Cervical mucus__ – you might notice wetter or more slippery mucus around your time of ovulation.

- __Body temperature__ – your body temperature rises slightly just after ovulation, which you may be able to detect with a thermometer. This is how some [natural family planning contraceptives work](/medical-advice/contraception/natural-family-planning/ "Natural family planning information").

- __Breast tenderness or mild cramps__ – some women may experience these symptoms when ovulating but they’re not a reliable way of predicting ovulation.

## Can you get pregnant on your period?

Getting pregnant on your period is very unlikely. This is because you can’t ovulate during your period, and it’s around your ovulation time that you’re most fertile. 

While women aren’t able to conceive during this time, sperm can survive within the body for up to 5 days, so depending on the length of your cycle, there’s still a small chance. 

It’s also important to keep in mind that bleeding between periods is not uncommon. Bleeding or spotting for any reason other than a period won’t protect you from pregnancy. 

If in doubt or you’re trying to avoid getting pregnant, use a reliable contraceptive.

## When should I speak to a doctor?

Speak to a doctor if:
- You’ve been trying to conceive for over a year and are concerned about fertility issues
- You think that you might be pregnant (taking a test is the best way to confirm this)
- You’re experiencing irregular or painful periods, or changes to your menstrual cycle

__This article has been medically reviewed by Dr Elisabeth Rosén.__


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kry.co.uk > When are you most fertile?

When are you most fertile?

For women, there are only a select number of days during your cycle when it’s possible to get pregnant. So, how do you calculate your fertile window?

kry.co.uk > Meta information > When are you most fertile? 

When are you most fertile? | Kry

When your period doesn’t show up on time, it can be worrying – especially if you usually have a regular [menstrual cycle](/your-health/your-menstrual-cycle-explained/).

So, what constitutes a late period? ‘Your period is typically considered late if it’s more than 5 days past when it was due,’ says Dr Elisabeth Rosén. 

‘Tracking your cycle is a good way to get more familiar with what’s going on with your body. It’s much easier to identify a late period – or when something else is going on – when you’re already aware of what’s normal for you.’ 

## What’s considered a normal cycle? 

For most people, the average menstrual cycle is 28 days – but a healthy cycle can last anywhere between[ 21 and 45 days](https://www.ncbi.nlm.nih.gov/books/NBK470216/). 

While some people get their periods right on schedule, [irregular periods ](/your-health/what-causes-heavy-or-irregular-periods-a-doctors-guide/)are fairly common. Sometimes your periods may stop altogether. An absent cycle is also known as amenorrhea, and if this happens for you, it’s best to speak to a doctor. 

## Why is my period late? 

Here are some potential reasons why your period might be later. When in doubt, speak to a doctor. 

### 1. You’re pregnant
If you’re sexually active, pregnancy could be causing a late period. 

‘The main purpose of the menstrual cycle is to prepare your body for pregnancy each month,’ explains Dr Rosén. ‘With each cycle, the lining of your uterus thickens to create the ideal environment for a possible pregnancy. If an egg isn’t fertilised, the lining of your uterus breaks down and begins to shed – which is also known as your period. 

‘When you fall pregnant, a fertilised egg implants into the uterine lining and there’s no need for a period.’ 

It’s important to note that your cycle may be late for a variety of factors, and it doesn’t necessarily mean you’re pregnant. This can be disappointing to discover if you’re trying to conceive or a relief if you’re not trying for a baby. 

Either way, it’s a good idea to take a home pregnancy test to rule it out. Pregnancy tests can generally determine whether you’re pregnant on the first day of a late period. 

### 2. You’re taking contraceptives
If you’ve just started or stopped taking hormonal birth control, it may affect your period and cause delays. Some types like the intrauterine system (IUS), progestogen-only pill and contraceptive injection may cause your periods to stop altogether.

‘Both the combined and progesterone-only pills can affect your cycle by suppressing the production of your hormones,’ says Dr Rosén. ‘The combined oral contraceptive pill contains artificial versions of the hormones oestrogen and progesterone. These hormones hinder your ovaries from releasing eggs and can affect how frequent your periods are,’ she says. 

[The progesterone-only pill ](https://www.nhs.uk/conditions/contraception/the-pill-progestogen-only/)can also cause periods to stop or become more frequent, lighter or irregular. 

### 3. You’re transitioning into menopause
There are certain times when it’s normal for your period to be irregular – when you first start menstruating and when the menopause transition starts.

‘It’s common for your periods to become irregular in the years leading up to menopause,’ says Dr Rosén. ‘Your body’s production of oestrogen and progesterone fluctuates during [perimenopause](/your-health/7-signs-of-perimenopause-a-doctors-guide/) and this affects ovulation and the lining of the uterus, leading to irregular periods.’

Menopause usually happens between the ages of 45 and 55. But premature menopause can happen to younger women too. If you have symptoms of perimenopause, speak to a doctor.

### 4. You’re extremely stressed out
If you’re going through a [stressful time](/your-health/physical-signs-of-stress-on-the-body/) in your life, possibly due to a relationship break-up or [demands at work](/your-health/a-therapists-guide-to-coping-better-with-work-related-stress/), it can have a major impact on your menstrual cycle.[ One study ](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4413117/)found that women who were experiencing high stress levels were more likely to have irregular cycles.

‘Stress takes a toll on your body,’ explains Dr Rosén. ‘It releases high levels of the stress hormone cortisol, which affects your production of oestrogen and progesterone – hormones vital for a cycle. Limited amounts of these hormones may cause a period that’s irregular or even delayed.’ 

If you think stress may be affecting your periods, and lifestyle factors like prioritising sleep and relaxation techniques aren’t helping, speak to a doctor. 

### 5. You’re over-exercising 
There’s no denying that exercise is good for your health. But if you exercise too much (in certain cases known as [orthorexia](/your-health/what-is-orthorexia-a-therapist-explains/)), the reproductive hormones responsible for your periods may be disrupted in a similar way to when you’re stressed. [Researchers](https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-019-0779-1) found that 57% of ballroom dancers missed periods due to their rigorous training.

### 6. You’ve gained or lost a significant amount of weight 
Changes in body weight are another common reason for a late period. ‘Being underweight and restricting the number of calories you eat decreases the production of hormones required for ovulation,’ says Dr Rosén. ‘Losing too much weight, as with severe stress and excessive exercising, can affect the body’s reproductive hormones, which control your menstrual cycle. 

‘Similarly, if you put on a lot of excess weight, your body may produce an excess amount of oestrogen, which can result in a cycle that’s delayed – or that stops.’

### 7. You have a chronic illness
Irregular or delayed periods may also be a sign that something more serious is going on. Both[ polycystic ovary syndrome](/your-health/severe-period-pain-endometriosis-or-pcos-how-can-you-tell-the-difference/) (PCOS) and [thyroid problems](/your-health/thyroid-symptoms-overactive-underactive/) can affect your menstrual cycle. 

PCOS is an endocrine disorder, which affects as many as 1 in 10 women in the UK and is responsible for as many as 1 in 3 instances of stopped periods.

‘PCOS causes a hormone imbalance where your body produces higher-than-normal amounts of testosterone,’ says Dr Rosén. ‘This affects the menstrual cycle, and ovulation may either happen irregularly or not at all.

‘Your thyroid hormones play an important role in your body, including regulating the menstrual cycle. When an underactive thyroid doesn’t produce enough hormones, it can cause irregular periods.’ 

## When should I see a doctor for delays in my period?

‘Everyone experiences periods differently, but if you’re experiencing delays in your period for more than 2-3 months with no obvious explanation, you should speak to a doctor,’ advises Dr Rosén. 

Make an appointment with a doctor if:
- You miss 3 or more periods
- You have irregular periods that change in length and heaviness from one month to the next
- Your periods are suddenly irregular and you’re under 45 years old
- You experience [bleeding or spotting](/your-health/whats-causing-my-spotting-in-between-periods/) after menopause or in between periods
- Your period lasts more than 7 days
- Your periods are more often than 21 days or less often than 35 days apart

__This article has been medically reviewed by Dr Elisabeth Rosén, a Kry medical doctor who specialises in gynaecology.__


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See a GP about your periods

kry.co.uk > Your health > Why is my period late? 7 potential reasons

Why is my period late? 7 potential reasons

From contraceptives to stress, a late period can have different causes. We ask gynaecology specialist Dr Elisabeth Rosén for the possible reasons and what to do 

Why is my period late? 7 potential reasons | Kry

Running may be one of the most popular forms of exercise in the world, but it’s also known for its risk of injuries – from shin splints to runner’s knee.[ Research](https://gupea.ub.gu.se/handle/2077/67446) shows that nearly half of runners experience injuries over the course of a year, with many of those occurring in the knee or Achilles tendon area. 

‘It’s important to be aware of potential injuries so you can recognise your body’s signals if you’ve been overtraining,’ says Kry physiotherapist Erik Nordlund.

The good news is that by training carefully and listening to your body, it’s possible to protect yourself and prevent injuries next time you’re out running. 

## What are the most common running injuries? 

Running injuries can affect anyone, from beginners to ultra-marathoners. The most common types of running injuries are:

- __Knee pain__ – Runner’s knee describes dull pain around the front of your knee or kneecap

- __Shin pain__ – This pain occurs at the front of your lower leg between your knee and ankle. Often referred to as shin splints or medial tibial stress syndrome, this pain can occur after putting too much stress on tendons, which become strained and torn. You’re more likely to get shin pain after running on hard surfaces

- __Achilles pain__ – Running can cause wear and tear to your Achilles tendon, which runs down the back of your lower leg to your heel

- __Heel and foot pain__ – Also known as plantar fasciitis or runner’s heel, this may cause you to feel pain or swelling around the heel and arch of your foot

- __Muscle strains__ – Running demands a lot from your hamstring muscles, sometimes causing pain in the backs of your thighs

‘These injuries aren’t usually caused by a one-off event – they come on gradually with regular running,’ explains Nordlund. ‘While running isn’t inherently bad for your joints, it’s important to adapt your training to avoid injuries.’ 

## How can I prevent running injuries? 

Here are some ways to lower your chances of running injuries.

### 1. Don’t do too much too soon 
Build up the intensity and distance of your runs gradually. ‘If you’re a beginner, it’s better to increase the intensity of your runs slowly – the tissues in your legs and around the knees need time to build up,’ explains Nordlund.

Listen to your body, and slow down if you feel any pain or tightness. 

‘Pain is a signal that something is wrong, and it’s never a good idea to ignore or push through it,’ Nordlund advises. ‘Follow the 10% rule – increase your training load by no more than 10% each week.’ 

### 2. Rest and recover 
Overtraining increases your risk of overuse injuries. Getting enough rest gives your tissues and muscles a chance to repair between training sessions. 

‘It’s during rest periods that your body gains strength and tissues become stronger,’ Nordlund explains. ‘The amount of time your body needs to recover between runs will vary. If your runs are longer and have a harder intensity, your resting period should be longer. If your runs are shorter and lower intensity, you’ll need less time.’ 

Getting some good quality sleep and fuelling your body with nutritious food is also crucial while you’re resting. 

### 3. Always warm up and cool down 
‘When you warm up, you prepare your body for movement by increasing blood flow to the right muscles, your coordination improves and you become more aware of your body,’ says Nordlund. ‘Warming up can also help you identify any pain in your body and whether you need to adapt your session.’

Instead of stretching in place, Nordlund suggests doing dynamic mobility movements as a warm-up, including:

- __Deep lunges__ – Keeping your back straight, place your hands on your hips to stay balanced and engage your core muscles. Take a large step back or forwards, and bend your knee until your thigh is parallel to the floor. Do this slowly, so you also feel a little stretch in your hip flexors. Do 10 reps of deep lunges on each leg.

- __Squats__ – Start standing with feet hip-width apart. Keep your back straight and shoulders back. Tighten your core and slowly drive your hips back, bending at the knees and sitting into a squat position. Do 10 reps. 

Similarly, cooling down after a run helps your recovery by allowing your body to return to its normal state. ‘It’s important to run slowly or walk for the last 3-4 minutes,’ Nordlund says. 

### 4. Mix in some strengthening exercises

Incorporating strength-training exercises into your running schedule can also protect you from injury. One study found that Brazilian runners who participated in a foot and ankle strengthening programme reduced their risk of injuries by almost 60% compared to the group who didn’t strength train. 

‘Running is repetitive and many injuries are often due to overuse – an injury that occurs in a joint or muscle due to repetitive trauma,’ says Nordlund. ‘But if you do strengthening exercises, you help the body to become stronger. Exercises like lunges with weights, deadlifts or squats will strengthen your muscles and tissues, helping you run with greater control and stability.’ 

### 5. Invest in supportive running shoes 
Comfortable and supportive footwear for injury prevention. For the best results, get fitted in a specialist running shop. ‘They’ll be able to advise you on the best trainers for the shape of your feet,’ says Nordlund.

‘If you’re a beginner, running shoes are especially important to support your feet as you get used to running. If you’re a long-distance runner, you’ll need a shoe that gives you a lot of support.’ 

### 6. Fine-tune your running form 
Improving your running form helps you run more comfortably and efficiently. It also means putting less stress on your body and reducing your risk of injury. 

Stand straight and tall and keep your ears in line with your shoulders. ‘Make sure you’re not leaning back on your heels or too far forward from the waist,’ says Nordlund. Relax your shoulders and hands and let your arms swing naturally – your hands should be nearly grazing the sides of your hips. 

### 7. Stay active between runs 
On days you’re not running, you can still stay physically active. Low-impact activities that don’t add any stress to your joints are best. ‘Training hard then sitting for extended amounts of time isn’t ideal for the body,’ says Nordlund. ‘A light walk, swim or bike ride can help your body recover.’ 

## When should I see a doctor? 

If you’ve hurt yourself running and it isn’t getting better over time after trying simple remedies at home, speak to a doctor or a physiotherapist. It’s a good idea to book an appointment if: 

- You have severe pain or swelling in a joint or bone 
- You have numbness, tingling or weakness in the affected area 
- You’re unable to stand on or move the injured area

__This article was reviewed by Kry physiotherapist Erik Nordlund.__


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kry.co.uk > Your health > Smart ways to prevent running injuries – a physiotherapist’s tips 

Smart ways to prevent running injuries – a physiotherapist’s tips 

 If you’re worried about running injuries, like runner’s knee or shin splints, read on to discover ways of preventing them before they happen. 

 7 smart ways to prevent running injuries – a physiotherapist’s tips | Kry

Tuning into our bodies and how we’re feeling is nothing new – you might have tried mindfulness to feel more present or meditation to help with relaxation. But body literacy can take your understanding of how and why your body works a few steps further. 

## What exactly is body literacy? 

Body literacy is about listening to and learning more about your body’s natural rhythms, changes and signals so you can understand and feel more empowered when it comes to your health. 

Simply put, body literacy involves understanding your body better. Body literacy is the combination of three key stages: 

- __Observing__
 This means giving time, thought and attention to your body, including noticing when something is different or changing. We notice when we have a fever, feel hungry or are tired.

- __Learning__
 The learning phase involves taking your observations and drawing patterns from them. This helps you respond to changes you notice – you rest when you’re sick and eat when you’re hungry. 

- __Understanding__
When you understand your body, you can receive the ‘messages’ it sends you. It also means you know what to do about those messages. This gives you the opportunity to gain better control over your health because you can use the information to make healthy decisions.

When combined, these phases enable you to create a bank of knowledge that helps you live more in sync with your body. 

‘Improving your body literacy means you can actively take responsibility and control of your wellbeing and your health, so you become healthier and happier,’ says Dr Elisabeth Rosén, a Kry doctor who specialises in gynaecology and obstetrics.

## Why is body literacy important, especially for women?

‘The female body is complex. Women experience changing hormone levels on a daily basis across their entire lives,’ says Dr Rosén. Yet experts are only just beginning to uncover the benefits of really understanding these changes. 

For instance, women can struggle with[ peri- and menopausal symptoms](/your-health/7-signs-of-perimenopause-a-doctors-guide/) before seeking help, due to a lack of understanding of how their bodies and hormones change during later life. Under-researched and misunderstood conditions like [endometriosis and polycystic ovary syndrome ](/your-health/severe-period-pain-endometriosis-or-pcos-how-can-you-tell-the-difference/)can also take years to identify. 

The good news is that better body literacy can help more women access the support and treatment they need quicker. It can also help to improve the relationship between patients and doctors.

‘Medicine is based on observations and reports from the patient,’ says Dr Rosén. ‘So, becoming more aware of your body will make it easier for you to detect changes and abnormalities, share useful information with a doctor and seek help earlier on.’

## How can I improve my body literacy?

How we relate to our bodies is personal and different for everyone. But there are some simple ways you can start to improve your body literacy now. 

### 1. Identify cause and effect 
Discovering what causes certain reactions in your body or mind can help you feel more in sync with your body – whether it’s a certain food, exercise or sleep routine. For example, if you’re regularly feeling [bloated and uncomfortable](/your-health/whats-causing-your-gas-and-flatulence/), make a note of what you’re eating for a short period to help you identify and change potential triggers. 

### 2. Try cycle tracking to understand your menstrual cycle
[‘The menstrual cycle](/your-health/your-menstrual-cycle-explained/) is very sensitive and one of the first systems in the body to react to imbalances and physical and psychological problems,’ says Dr Rosén. ‘Understanding your cycle will therefore help you detect potentially important changes at an early stage.’ 

Using a tracking app will help you tune into and understand your menstrual cycle. It can help you understand why your motivation or energy is low or manage symptoms like pain or PMS, and it can even help you [plan a pregnancy](/your-health/10-health-tips-for-planning-a-pregnancy-a-doctors-advice/). With this new understanding, you might adapt what you eat, how much you rest and how you exercise to help with the symptoms you experience throughout your cycle. 

### 3. Listen to your breath to help you manage stress 
Your nervous system is closely linked to your breath. When you feel stressed, your breathing tends to become shallow. This can stimulate the sympathetic nervous system and trigger the[ ‘fight or flight’](/your-health/physical-signs-of-stress-on-the-body/) stress response. 

Recognising this and focusing on breathing in a slow, controlled way can help you activate the parasympathetic nervous system, which promotes feelings of calm and relaxation. Learning some[ simple breathing techniques](/your-health/3-breathing-exercises-a-psychologist-recommends/) can help you adjust the way you breathe and influence your emotional response for the better. 

It can also help to think about your breathing patterns during the day. Do they change depending on your workload, the time of day or who you’re interacting with? Tuning in will help you get to know what puts you in a positive or negative mental space. 

### 4. Map your workout to how you’re feeling 
Exercise is also closely linked to your stress response. When you become active it triggers both your stress hormone cortisol and endorphins, which are feel-good chemicals. If you push yourself too hard during an already busy or overwhelming day, it can cause your stress hormones to spike. 

This means an intense run or workout may not always be what your body needs. Similarly, when you’re feeling tired, you might benefit from an energising yoga class or a lower-intensity long walk outside. Starting to respond to what your body needs rather than what it wants is a good first step to supporting your mood and hormones with exercise.

## The bottom line

In a busy world, focusing internally and recognising how our bodies feel can be challenging. Your body speaks its own language and it takes time to learn it, so start small and gradually when it comes to improving your body literacy.

It’s always important to speak to a doctor if you’re experiencing any worrying symptoms, especially if you’re:

- Struggling with stress or sleep problems
- Experiencing irregular or painful periods
- Struggling with menopausal symptoms

__This article has been medically approved by Dr Elisabeth Rosén, a Kry doctor who specialises in gynaecology and obstetrics.__


kry.co.uk > Your health > What is body literacy and how can it help you improve your health?

What is body literacy and how can it help you improve your health?

Body literacy is about building knowledge of your body to understand your overall health and wellbeing better. Women’s health specialist, Dr Rosén, explains all

kry.co.uk > Your health > What is body literacy and how can it help you improve your health

What is body literacy and how can it improve your health? | Kry

Most of us cry from time to time. It’s a healthy way to express how you’re feeling and release built-up stress or sadness. Some people cry more than others, but sometimes, it can become excessive. If you’re crying for no reason or more than you’d like, it’s important to know that help is available if you need it.

## Why do we cry?

There are [3 types of tears](https://www.psychiatrist.com/pcc/psychiatry/diagnosis-and-management-of-crying/): basal, reflex and emotional. 

__1. Basal tears__ are important for eye health. They stop the eyes drying out and protect eyesight.

__2. Reflex tears__ happen in response to irritation. When we get something in our eyes, our eyes will water with reflex tears to wash away the dirt.

__3. Emotional tears__ happen when we feel strong feelings, like sadness caused by grief or pain, happiness or joy. Lots of animals, like us, make tears to keep their eyes healthy, but emotional crying is [uniquely human](https://pubmed.ncbi.nlm.nih.gov/29687400).

‘Scientists think that crying helped us develop social bonds by letting others know we needed help,’ says Dr Oyefeso. ‘If someone’s crying, people are likely to be kinder and more understanding towards them.’

## Can crying make me feel better?

Shedding tears is a natural reaction to negative or positive feelings. ‘Crying is a sign that you’re processing emotions,’ says Dr Oyefeso. 

‘It increases endorphins, the feel-good hormones that improve your mood. It can also help you relax by decreasing stress hormones like cortisol. This is why you might feel much better after a good cry.’

Other benefits of crying include:
- Helping us feel more connected to our emotions
- Boosting the immune system by [producing antibodies that help fight infections](https://www.mdpi.com/1660-4601/17/13/4911/htm)
- Reducing pain by releasing neurochemicals
- Helping process grief

## Why do I cry so easily? 

Everyone is different when it comes to how easily, how often or why we cry.

‘Babies and young children cry when tired, hungry or frustrated, as they can’t communicate any other way. Teens may cry more due to hormonal changes, and adults might cry more during times of intense stress or sadness,’ explains Dr Oyefeso.

Although crying is usually a natural response to emotional triggers, feeling like you’re crying for no reason can be worrying. There are several key reasons why this can happen:

### 1. Mental health problems
Crying more often, or without knowing why, may be a sign of a mental health condition like [depression](/depression/), [postnatal depression](/medical-advice/mental-health/postnatal-depression/) or [bipolar disorder](/medical-advice/mental-health/bipolar-disorder/). 

‘If you’re worried your crying is due to a mental health condition, speak to a doctor or therapist,’ says Dr Oyefeso. ‘They can help you understand what’s going on and identify the best way to address it.’

### 2. Hormones
Hormonal imbalances can cause changes in mood that might cause you to cry more easily. Changes in hormone levels caused by pregnancy, [menopause](/your-health/lets-talk-about-menopause-and-mental-health/) or premenstrual syndrome (PMS) can all impact your mood.

### 3. Medication
Sometimes medications can cause changes in mood as a side effect. If your medication causes mood swings, speak to a doctor. They may be able to alter your dosage or switch you to a different medication.

### 4. Exhaustion
Physical and emotional exhaustion can lower your threshold for crying, so getting plenty of rest can help. 

### 5. Pseudobulbar affect (PBA)
PBA is a condition that causes uncontrollable crying or laughing. It can affect people with Parkinson’s disease, [Alzheimer’s disease](/medical-advice/neurological-disorders/alzheimers-disease/), traumatic brain injury or [stroke](/medical-advice/cardiovascular-diseases/stroke/).

‘Medication can help regulate outbursts if you have PBA, so if you’re struggling, talk to a doctor or mental health professional,’ Dr Oyefeso advises.

## How do I stop crying?

Crying is an important self-soothing mechanism, but sometimes it’s not always convenient to let the tears flow. Dr Oyefeso shares some tips on how to temporarily stop crying:
- Take deep breaths or try some [breathing exercises](/your-health/3-breathing-exercises-a-psychologist-recommends/)
- Pinch your nose or hold your breath for a few seconds
- Distract yourself by thinking about happy memories or something funny

Remember, while these are temporary techniques to stop crying in the moment, it’s not a good idea to stifle your tears all the time. Crying can be a beneficial way to cope with stress.

## When should I seek help?

There are some more serious symptoms to look out for:
- Crying more than usual
- Crying and feeling hopeless or exhausted
- Feeling like you can’t stop crying
- Crying and feeling like you’re going to throw up or have a panic attack
- Crying and blurred vision or chest pain – this could be a sign of a heart attack

‘There are many possible causes of excessive crying, so always see a doctor to determine any underlying medical conditions. Once a medical condition has been ruled out, there are a few different treatment options,’ says Dr Oyefeso.

‘One option is [talking therapy](/your-health/is-talking-therapy-for-me/), which can help you understand and process your emotions healthily. You may also be prescribed medication to help regulate your mood.

‘Whatever treatment option you choose, it’s important to remember that help is available if you find yourself struggling to control your tears,’ reassures Dr Oyefeso.

__This article was medically reviewed by Dr Adenekan Oyefeso, a psychologist at Kry.__


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kry.co.uk > Why am I crying for no reason? A therapist’s guide

Why am I crying for no reason?

Have you ever found yourself crying for no particular reason? Or are you wondering why you can’t stop? Learn why it might be happening and what help is available.

kry.co.uk > Meta information > Why am I crying for no reason? A therapist’s guide

Why am I crying for no reason? A therapist’s guide | Kry

Dr Adenekan Oyefeso

Psychologist and Clinical Lead for Mental Health at Kry

Everyday mental wellbeing

Why am I crying for no reason? A therapist’s guide

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