Three steps to mastering the menopause
October 18th is World Menopause Day.
Menopause has been a taboo subject for years, however I was delighted to write a piece for the Doncaster Free Press to coincide with World Menopause Day about how I help my clients manage their menopause.
Recently, with celebrities like Ulrika Johnson and Davina McCall sharing their issues with menopause, i'm pleased that more women are being encouragingto talk about theirs.
As a 51-year-old peri-menopausal woman, I share the same problems that face so many women and it’s no joke.
Firstly, there is peri-menopause (this can start from as young as 35 years old), then menopause and finally Post-menopause.
Peri-menopause is the time of most hormonal change, bringing a plethora of symptoms such as: insomnia, brain fog, poor concentration, poor memory, weight gain (especially around the middle), restless legs, hair loss cravings for sugar, mood swings and low sex drive.
Of course, the severity of the symptoms varies from woman to woman. A few lucky women won’t even notice menopause. The rest of us will experience some, or all the symptoms above, to varying degrees.
Whilst HRT is an option, there are many natural ways to manage menopause without the need for pharmaceuticals.
My menopausal clients and I focus on three main areas: nutrition, exercise, and self-care.
- Nutrition - A healthy balanced diet is important whatever your age, but particularly so during the ‘3rd Age’. Limit processed foods to a bare minimum Increase green veg and include whole fruits Ensure adequate amounts of healthy protein sources - fresh fish and good quality meat/poultry Limit alcohol and sugar Aim for a diet of NATURAL foods, having the odd treat here and there.
- Exercise - As we age, we lose bone density and muscle mass. Regular weight bearing exercise can help reduce the risk of Osteoporosis and keep your metabolism working hard too. Keep your exercise sessions short and intense; 20 minutes is enough. HIIT (High Intensity Interval Training) is the perfect style of exercise for this time of life. Make sure you chose exercises that use your whole body – press ups, squats, lunges etc. Move more in general too. Walking in nature is perfect for calming the mind and managing stress.
- Self-Care - During this very special time of life, it is important to start taking good care of yourself. Make some time for yourself every day, even if it’s just for a 10-minute walk or a lovely relaxing bubble bath. During menopause we are much more ‘stress reactive’ so managing stress through relaxation is vital. Menopause needn’t be a nightmare. It can be a very positive and rewarding time of a woman’s life!!
If you relate to any of the above, get in touch for more information.