EMBRACE THE CHANGE
Make your midlife magical – let the menopause fair y be your guide
Worldwide, approximately 500 million women are going through the period of transition termed menopause. Yet no one talks about it much.
The word menopause means the cessation of periods – medically you are considered menopausal if you haven’t had a period for one year. The term perimenopause describes the lead-up to the menopause where you experience symptoms of hormone deficiency but are still menstruating.
As we approach menopause, egg production from the ovaries slows down and finally stops, leading to a decline in levels of vital hormones oestrogen, progesterone and testosterone. Low hormone levels can cause various symptoms, both physical and emotional.
EATYOURSELFHEALTHY! Maintaining a balanced diet can help you through stages of fluctuating hormones…
Include phytoestrogens in your diet. These compounds are naturally found in plants and can mimic the body’s own oestrogen. Fill up on fruits, vegetables and soy products. Japanese women seem to have fewer negative experiences of menopause – this is attributed to their soy consumption.
Eat more Omega-3 fatty acids, found in oily fish, nuts and seeds. Omega-3s can have a significant effect on hot flushes.
Swap from refined carbohydrates to unrefined – wholemeal bread, brown rice and pasta. Doing this can help to alleviate mood swings.
Treat yourself kindly during menopause — like you would a good
friend!
APPS THAT ARE FUN AND EASY TO USE!
Balance is the app created by menopause exper t Dr Louise Newson, allowing perimenopausal and menopausal women to share their symptoms and suppor t other women, plus see informative content. The symptom tracker allows you to journal symptoms and creates a graph to help assess if your self-help strategies are working. (Free)
Calm is a wonder ful app to tackle the often unexpected anxiety that accompanies menopause. There’s a daily shor t, guided meditation plus a librar y of hundreds more to dip into. Sleep Stories will help you drop off while lifechanging Calm Masterclasses are taught by exper ts. (7 days free, then £42.99 a year)
ACUPUNCTURE
Chinese medicine sees the menopause as a natural occurrence, brought about by a deficiency of yin, which is expended by work, stress, grief, childbir th, caring for others, illness and life. Acupuncture re-establishes the regular flow of chi or energy, releasing stagnant energy to activate natural healing systems.
Your acupuncturist will create a personal treatment plan for you based on your medical and emotional histor y, tailored to suit your specific symptoms. Ver y fine needles are inser ted into acupuncture points. You may feel ver y sleepy after wards.
Find an acupuncturist by logging on to acupuncture.org.uk
TAKE ACTION EVERY DAY! YOU KNOW IT MAKES SENSE!
Many women experience fatigue through hormone deficiency. The last thing you feel like doing when exhausted and sleep deprived is exercise, but it’s crucial in combating tiredness. Make movement part of your daily routine and go out for a walk, however tired you feel. Exercise that makes you work up a sweat will help calm turbulent emotions and promote better sleep. Yoga and Pilates are marvellous for fitness and mental health. Pop on to YouTube to find lots of free sessions; try Yoga With Adriene and Blogilates.