Despite decades of medical progress, women’s health remains chronically under-researched and underfunded, writes Dr Ariella Heffernan-Marks. When women are told that their instincts are wrong, they lose confidence not only in their healthcare providers but in themselves.

A 2023 meta-analysis in The British Journal of Sports Medicine found that exercise is 1.5x more effective than counselling or leading medications for treating depression and anxiety in some groups. And when it comes to women’s health specifically, there’s growing research supporting exercise as a non-invasive, low-cost tool to regulate hormonal changes across life stages.

If you’re pregnant and waking up with painful leg cramps, you’re not alone. Leg pain and cramps during pregnancy are extremely common — especially in the second and third trimesters — but they can start as early as the first trimester, too. Alongside leg discomfort, many women also experience foot cramps, often at night when you’re trying to get some much-needed rest.

While well-meaning, these phrases are often rooted in fear, not fact. And they can leave you feeling uncertain, even disconnected from your body at a time when you most need to trust it.

At Ponti Health, we’re here to challenge the outdated narrative that pregnancy equals pause. Instead, we invite you to reframe it: pregnancy is a time to train smarter, not less.

A gentle guide to functional strength, breath, and body trust

The word “core” gets thrown around a lot in fitness — and often, it brings to mind crunches, planks, or ‘tightening’ your tummy. But in pregnancy, your core is so much more than that.

It’s your centre of gravity. It’s your deep, stabilising muscles. It’s your breath, your posture, and your pelvic floor. And it’s one of the most important systems to support as your body transforms through pregnancy and postpartum.

If you’ve had a baby, you’ve probably heard this at some point:

For years, new mums were told to avoid crunches at all costs postpartum. But recent research is shifting that mindset — and now, crunches may actually be part of the solution for rebuilding core strength and function after pregnancy, especially if done correctly and at the right time.

“Don’t do crunches after birth — they’ll ruin your core!”

Let’s break down what’s changed, what DRAM is, and why crunches are getting a second chance.

In this raw and moving reflection, entrepreneur Jane Martino shares what happened when everything she built, her business, marriage, and sense of self, fell apart. Drawing on the philosophy of Kintsugi, she explores how embracing our “broken bits” can become the pathway to self-worth, wholeness, and a new definition of success. For anyone, navigating the messy middle, this is a powerful reminder: the Light was there all along.

Healthy, fulfilling sexual relationships start with open, respectful communication. In this blog, Integrative Sex Therapist Lara Boille explores how understanding your own pleasure, and your partner’s, can deepen intimacy and connection. From setting boundaries to giving feedback with kindness, discover practical strategies to improve sexual communication and strengthen your emotional and physical bond.

Navigating the middle years can feel like a constant juggle between work, family, health, and the invisible load we carry every day. In this honest reflection, Mandi Gunsberger, CEO of Nourish Travel shares the systems, supports, and small moments that help her stay afloat, and why asking for help isn’t weakness. If you’re feeling stretched, overwhelmed, or just seen by these words, know this: you’re not alone.