How to help...

During this transition, it is important to take care of your health and diet. We need to ensure that through our diet we are reducing the risk of developing cardiovascular disease, osteoporosis, and helping with menopausal symptoms.

It has been said that adopting a Mediterranean or plant-based diet is what we should adopt as it can help lower inflammation in your body, improve blood vessel function and reduce the risk of metabolic syndrome and diabetes. Also, it's important to ditch high-salt, high-fat, and high-sugar foods and reduce the consumption of red meat.

At this time, women need to ensure they are eating enough protein. We should be aiming for 45 grammes a day as the liver needs protein to function properly. During this period of a woman’s life, the liver volume decreases and cholesterol also goes up. Increase serotonin via food by including salmon, bananas, avocados, oats, humus, kale, and dark chocolate. Eat liver-friendly foods like apples, lemons, green tea, broccoli, and cabbage.

Looking after your bones is very important. Ensure you are getting enough calcium. If you don’t eat dairy, find alternatives such as soya or oats.

The body uses progesterone to make cortisol, which in turn affects our adrenals and thyroid hormones. High cortisol levels bring increased blood pressure, brain fog, and anxiety. It also suppresses the immune system and decreases serotonin.  

Why is exercise so important during menopause?  

Because it can help with symptoms, it can prevent weight gain, which also reduces the risk of cancer, heart disease, high blood pressure and type 2 diabetes. It can help strengthen your bones, reducing the risk of fractures and osteoporosis. It boosts your mood, confidence, and self-esteem. It can help prevent cognitive decline and reduce the risk of depression and assist in controlling menopause symptoms such as hot flushes and insomnia.

Cardio activities like walking, jogging, cycling, and swimming support the heart, but strength training is also vital as women age and lose muscle mass each year.

Strengthening bones and muscles will help prevent osteoporosis and also help burn calories. Balancing and stretching techniques are well known for improving flexibility and can help reduce muscle pain. Keep moving. Sitting down all day long can have a negative impact on your overall health and fitness. 

For most of us, sleep is hugely disrupted during the menopause. Our changing hormones bring a variety of challenges that can disrupt our sleep, such as night sweats, itchy skin, insomnia, bladder issues, aching joints, the list goes on. Sleep is important because without getting the rest we need; it makes it harder for us to function during the day and it can make other symptoms worse. As we age, the sleep cycle becomes less consistent and melatonin, the sleep hormone, is reduced during menopause.

Try and practise a good sleep routine at night. Avoid caffeine and other stimulants in the late afternoon and evening. Do not exercise 2-3 hours before bedtime, as you need to allow your body to be relaxed leading up to bedtime. Make sure your room is cool and that your bedclothes and clothing are made of natural fibres such as cotton. 

Take time to wind down before sleeping and stay off blue light devices. Get out for a morning walk, the morning sunlight helps regulate our cadmium rhythm that sets our sleep cycles. It is important to have a consistent going to bed and waking up time. It helps the body establish a routine. 

Mindfulness is also a great tool which can significantly improve your overall wellbeing and can help to experience fewer menopausal symptoms.  Using mindfulness provides positive effects in boosting the mood, controlling blood pressure and reducing anxiety. Our minds often wander and overthinking can cause unnecessary stress, by focusing on the moment we become more aware of who we are and how to appreciate the present.

A coach can also help you promote self-development actions that will serve as a confidence and self-esteem boost. You will learn how to replace negative thinking with new positive beliefs.

Every menstruating person will experience menopause and rather than being scared we should learn to embrace it. This important topic is getting more and more exposure and support, you don’t need to feel alone.