Dr Selina Lifestyle Medicine

15/12/2025

✨ My tips for the festive season ✨

The festive period is joyful but busy with late nights, early mornings and lots of activities. For me (and many patients I see), it’s easy to start “snatching” time from sleep and self-care, so instead of perfection, I focus on a few simple habits:

💧 1. Hydration first

I aim for ~2L of water a day. My super-sized water bottle is honestly a lifesaver on busy days when I completely lose track of how much I’ve had.

☀️ 2. Vitamin D

Also known as the sunshine vitamin, I take this daily over winter to help support immunity.

🏋🏽‍♀️ 3. Stay consistent, not extreme

There’s often pressure to either do more to “balance out” indulgence or to put it off until January. For me, simply sticking to my usual workouts during December is a win in itself.

🥝 4. Start meals with fibre

This helps keep our gut microbiome happy and supports blood sugar regulation. Anyone who knows me knows I’m a golden kiwi fan (yes… skin on! 😄), a brilliant source of fibre and vitamin C to help fight winter bugs.

😴 5. Protect your sleep

Sleep supports everything from energy and mood to hormone balance and it’s so tempting to sacrifice sleep during the festive rush. I aim for 7–9 hours and swap caffeinated drinks for herbal teas after midday to help support better sleep.

✨ Small, consistent habits beats all-or-nothing ✨

🎄I’m going to be taking a bit of a break on here (I’ll still be working Dr Helen Medical) as we head into 2026, taking some time to focus on the family and soak up the festive season. Wishing you all a very happy Christmas and a wonderful end to the year 🎄

07/12/2025

Not trying to reinvent the wheel here but I wanted to share something we did as a family this weekend that felt so simple, so fun and so special. And one we’ve decided is becoming a yearly tradition. ✨

We spent the day wandering around Bath Christmas Market and Sebastian Gray suggested we try a “Family Secret Santa.” We gave ourselves a small budget, pulled names from a hat and then spent the afternoon dropping hints while each of us quietly peeled off to find a little gift for our person.

Christmas so often feels like a one-way flow of presents toward the kids but this shifted things in the sweetest way. The kids genuinely thought about what someone else might love and the excitement of sneaking around the stalls was half the magic. Now everyone gets an extra little surprise under the tree chosen with real intention. 🎁

I’m pairing this with a photo of our eldest lifting his little sister so she could place the star on top of the tree, a tiny moment that perfectly summed up the day. Our roles in the family are always evolving and seeing them step into new ones with so much love felt like the most beautiful reflection of what this season is really about. ✨🌲

Would love to hear any of your family traditions too as we are always looking for little ideas that make the season feel extra special. ❤️💚❤️💚

01/12/2025

December Health Offer ✨

As 2025 draws to a close, I’m offering a special £50 discount on my Advanced Lifestyle Assessment, a gift of health for you or someone you care about.

This comprehensive package includes:
• Blood tests including cholesterol and diabetes
• A detailed 1st appointment including:
– In-depth medical history review
– Heart trace
– Grip strength assessment
– Visceral (internal) fat measurement
– Step fitness test
– And more…

• A 2nd appointment to review all results in depth, identify personalised future health risks and create a tailored lifestyle plan

This offer is available until 31 December. Book now to secure your booking. Simply mention “Gift of Health” when booking to receive your £50 discount - appointments can be arranged for the New Year if you prefer.

Give the gift of proactive health this December. 🌿✨

30/11/2025

New research just dropped 📢 and it’s a big one!

A new study in JAMA Oncology found that women under 50 who eat the highest amounts of ultra-processed foods (UPFs) had a significantly higher risk of developing precancerous colorectal polyps.

In simple terms, what we eat now can shape our long-term gut + cancer risk.

UPFs = packaged snacks, processed meats, sweet drinks, ready-to-eat meals etc.

Small daily choices → big long-term impact.

More whole foods. Less ultra-processed. Your future self will thank you. 🌱

And as many of you know… I’m a lover of sourdough. My 3-ingredient sourdough bread (just flour, water, salt) and my starter (born 2 years ago aka my 4th baby)have already made their way into lots of local homes. If you’d like to inherit some of the love, send me a PM. 🥰

27/11/2025

20/11/2025

So many women enter peri-menopause feeling overwhelmed by symptoms, by pressure, by life. And far too often, the first solution offered is medication. While HRT can be incredibly effective and life-changing for many, my recent Management of Menopause certification reminded me of something essential:

🌿 Lifestyle is the foundation of menopause care.

In my clinics, I often see women juggling careers, relationships, families, ageing parents and everything in between. It’s understandable that when symptoms hit, the instinct is to reach for a quick fix. But when lifestyle is overlooked, we miss out on one of the most powerful therapeutic tools we have.

And at the very heart of this?

Movement.

Exercise can:

✨ Boost metabolism

✨ Protect bone health

✨ Support heart health

✨ Lift mood and reduce anxiety

✨ Improve sleep

These aren’t small benefits, they’re transformational.

My goal going forward is to empower women with knowledge and support so we shift away from reactive medicine. Not “here’s a prescription and off you go,” but a proactive and holistic approach to support this transition in our lives.

Let’s talk about it openly, confidently and with the tools that truly make a difference.



Dr Helen Medical

13/11/2025

🧠✨ Move your body & grow your brain!

One of my favourite studies to share with my patients is that regular aerobic exercise, like brisk walking, can actually make your hippocampus (your brain’s memory centre) bigger and boost memory.

And newer research shows strength training, even simple moves like wall sits or squats, also improves memory and brain function. 🏋️‍♀️

Recently, I had an amazing couple in their 80s in my clinic. We were chatting about memory and movement… and ended up doing a wall sit together right there in my room! 🥰

Such a great reminder:

You’re never too old to move.
You’re never too late to grow.
Every step and every rep builds a stronger body and a sharper mind. 🧠💪🏽

Here’s a video of me trying to get 60 seconds of squats into my busy day! 😉

09/11/2025

At the airport lounge, waiting for wheelchair assistance for my parents, I looked around and saw so many families like ours with grandparents, parents, children.

It struck me: the sandwich generation in motion.

Over the past week, my parents visited from Singapore and our home was filled with laughter, stories and the wonderful chaos that comes when three generations share the same space. Watching my children bond with their grandparents reminded me how precious these moments are.

For many of us, being in the middle isn’t always easy yet moments like this visit remind me that it’s also a privilege: to be the bridge between where we’ve come from and where we’re going.

To everyone navigating this same journey - juggling, loving, worrying, carrying guilt and hope, I see you. It’s not easy but it’s deeply worth it. ❤️

🎥 The photo attached fills my heart - my daughter doing chair yoga with her Grandpa.

28/10/2025

Blood test day 💉🩸💉🩸

I wanted to share this little clip of something that gives me a bit of anxiety every year - my annual blood test for diabetes.

Because I had gestational diabetes during pregnancy, I make sure to get my blood sugar checked annually. The test itself is super simple. It’s just a small sample that can tell you so much about your health. It checks things like your blood sugar and cholesterol, helping to spot early signs of problems before they start.

Honestly, it’s not the test that worries me. It’s waiting for the results! 😅 But it’s so worth it for that peace of mind.

So if you’ve been putting off your routine blood test, here’s your reminder: it’s quick, easy and gives you valuable info to take charge of your health. 💪🏽

💡 When should you think about getting a diabetes blood test?

You should consider testing if:

✅ You’ve had gestational diabetes (like me!)
✅ You have a family history of diabetes
✅ You’re over 40 (or over 25 and from an ethnic minority background)
✅ You’re overweight or not very active
✅ You have high blood pressure or high cholesterol
✅ You’ve noticed symptoms like increased thirst, frequent urination, tiredness or blurred vision

Even if you feel well but are at risk of diabetes, it’s worth checking as early detection makes a huge difference.

🩸 Know your numbers. Take charge of your health. Your wellbeing is worth those few minutes.

If you’re concerned about your risk or would like to get tested, contact De Helen Medical to speak to one of us. We are here to help with any questions or to arrange a simple blood test.

16/10/2025

As we approach World Menopause Day, I’m thrilled to share that I’m undertaking my Menopause Certification with the support of Dr Helen Medical! 🌸

As a GP with an interest in women’s health (and as someone with 4 older sisters!) this has always been an area close to my heart. I’ve seen how much impact the right information and support can have on women navigating menopause.

Coming from an ethnic background where women’s health and menopause were rarely discussed, I’ve also witnessed how silence can lead to suffering affecting wellbeing, careers and relationships.

With my background in fitting contraceptive coils and prescribing HRT, this certification feels like the final step in being able to offer truly holistic, evidence-based care in supporting women through lifestyle changes, medical options and beyond.

Here’s to breaking the stigma, opening up the conversation and helping every woman thrive through menopause, not just survive it. 💪🏽✨

10/10/2025

Today is World Mental Health Day 💚

It’s made me reflect on a time in 2023 when anxiety was quietly starting to take over my life.

What still moves me most is that it was my eldest child who first noticed. His gentle nudge to seek help was exactly what I needed and I’m forever grateful I listened.

Starting CBT was truly one of the best decisions I’ve ever made. It gave me the tools to understand myself better, rebuild my confidence and find calm again. 🌱

When thinking about sharing this, I looked back through my photos from that time period and realised there were none. That gap spoke volumes.

The photo above is one I found on my husband’s phone taken during that same period. It reminded me how much a smile can hide and how powerful it is when we choose to open up instead.

In recent conversations with my patients, I’ve been reminded again and again how many of us carry silent struggles and how important it is that we keep breaking the stigma around mental health. Talking about it doesn’t make us weak, it makes us human.

If this post helps even one person feel seen, less alone or ready to ask for help, then it’s worth every word 💚

05/10/2025

Why ‘healthy’ food labels can be so misleading?

My recent talk to primary school children about ultraprocessed foods (UPFs) sparked a lot of great questions especially about how to spot them in the first place! 👀

You’ve probably seen the traffic light system on food packaging - green for “good,” red for “not so good” etc.

But here’s the catch: some ultraprocessed foods like Coke Zero show all green lights… even though they’re full of additives, sweeteners, and colourings with zero nutritional value.

UPFs aren’t just “empty calories.”

A growing body of research links them to:

⚠️ Weight gain and poor gut health

⚠️ Increased risk of heart disease, diabetes and certain cancers

⚠️ Fatigue, low mood and food cravings

So instead of relying on the label colours, try this simple checklist next time you shop:

1️⃣ Check the ingredient list – long and unrecognisable? Probably ultraprocessed.

2️⃣ Look at the food – does it resemble something found in nature?

3️⃣ Consider the packaging – does it look like a science experiment in plastic?

Choose more real, minimally processed foods. Your body (and mind) will thank you 💚