Health Update: Health Update: At 38, Ashley James shares her honest postpartum wellness routine – What Experts Say– What Experts Say.
The TV star on refusing to ‘bounce back’ when it comes to postpartum fitness, the sisterhood as a form of self-care and the health pillar she’s working on right now
Rest
Since becoming a mum, sleep has been the most important aspect of health for me. My children (son, Alfie, born in 2021, and daughter, Ada, born in 2023, with partner Tommy Andrews) aren’t sleeping very well at the moment, so I just try to maximise my own sleep when I can.
Things I do to unwind in the evening include a soak in the bath with Epsom salts and keeping a revolving pile of books beside my bed so I don’t scroll on my phone. Just 10 minutes of reading often has me nodding off.
Move
I’ve always loved running – from representing my county when I was younger to recent marathons – for the mental escapism. I’m only just getting back into it again due to my postpartum journey, which has included pelvic floor issues.
There’s so much pressure as a new mum to ‘bounce back’, but I’m solely focused on things that are good for my body. That might be yoga, Reformer Pilates and boxing, or a session with my PT where we work on my post-C-section core strength.
I’m realistic, though – sometimes the only movement I can squeeze in will be a 45-minute round-trip walk to my children’s nursery.
Fuel
As a working mum, I’m often short on time. I try to cook from scratch but also in bulk so I’ve always got something in the fridge.
One of my favourite dishes to make is lasagne – I add mushrooms, courgettes and carrots, and lentils for fibre.
I also take the Bio-Kult supplements 3-in-1 Biotic Blend Gummies and Women’s Intimate Flora daily. The latter makes me feel empowered after suffering from repeated kidney infections in the past, which would have affected my gut microbiome.
Respect
I’ve been on a self-love journey since a few years before having kids, when I stopped restricting my diet and viewing exercise as punishment.
After giving birth, it’s like, ‘Wow, my body did this’ – with my stretch marks and C-section scar testament to that. I also had piles, incontinence and a prolapse, so I’m grateful for my pelvic health physiotherapist and PT.
Care
There’s nothing better than a nature walk for my mental health. I’m so lucky I live near Battersea Park, and I like to take the kids to Kew Gardens.
If I feel anxious, I try to take time offline instead of online, where I’ll inevitably end up comparing myself to others.
But one of my biggest self-care acts is seeing my girlfriends – even for a playdate or gym class. I get energy from the sisterhood, sharing the ups and downs of being a woman.
Glow
I love beauty, and I’m meticulous about my skincare regime, even though it’s pretty stripped back.
I’m not following a 12-step routine, but I’m certainly never sleeping in my make-up. I’m a big fan of Elemis Cleansing Balm in the morning and at night, while the Charlotte Tilbury Magic Cream is lovely and thick.
My staple item? Lip balm.
Ashley James is an ambassador for Bio-Kult.
Lauren is a lifestyle journalist with digital and magazine experience. Find her covering all aspects of wellness – from fitness, nutrition and mental health, to beauty and travel. Morning HIIT, a lunchtime oat latte and evenings ensconced in a hyaluronic acid-infused sheet mask are her own personal feel-good pillars.