TH 28 29 30 ng the menopause

nother form of stress. Vegetables are acked with antioxidants, so fill your trolley r your online shopping list with a rainbow f vegetables.

Aim to cover half your plate at every meal with vegetables. on your sleep quality, even if you drink it first thing in the morning.

And alcohol disrupts and impacts on the quality of the sleep you get. Reducing or eliminating caffeine and alcohol will dramatically improve your night sweats too. only, and that’s sleeping. OK, maybe two when you’re actually up for having sex again. But for now, your bedroom should be a haven for sleep.

Create a comforting and welcoming environment – somewhere you want to go. Your bedroom should be dark, so invest in blackout blinds, too, if necessary.

If you fall into bed and immediately begin to review your day, worry about tomorrow and problem-solve, know these things are normal – it’s just the timing that’s off.

Consistently practise calming techniques such as meditation or deep breathing to ease anxiety as you fall into bed. When you wake at 3am worrying about your kids, your mortgage or your waistline, breathe and relax.

And here’s a bonus tip for those of you who are suffering from night sweats. It’s super simple but very effective. If you share a bed with a partner, buy your own duvet – you won’t be affected by their body heat and you’re not going to disturb his or her sleep either. Exercise... when it comes to menopause, less is more.

The wrong type of exercise can mean you actually put on weight, drain your energy and disrupt your sleep patterns. And the wrong type of exercise is cardio, which increases your cortisol levels.

The right type of exercise to burn fat is high-intensity interval training, better known as HIIT.

This simply means exercising at an intensity that keeps your heart rate high and taking only short breaks between each work interval so your heart rate doesn’t drop too much.

You don’t need to join a gym, you don’t need any specialised equipment and you don’t need to be super fit to get started.

You just have to be prepared for some good old-fashioned working out. It can be done in the comfort and security of your own home.

All you need is 30 minutes and three exercises such as:

Running on the spot, box press-ups, and squats.

Walking up and down the stairs, planks, and get-ups (lying on the floor and getting up – over and over again!)

Jumping jacks, lunges, and burpees.