5 top tips for navigating menopause

At the latest Hurrah for Mums & Gin event we were discussing coping tactics for navigating the menopause. We were fortunate to be joined by some incredible ladies at all different stages in their menopause journey and whilst the white wine was poured we tried and tested some wonderful skincare products and upped our knowledge around mindful strategies and wellbeing.

Look after your body through eating well. Yes it is important to find rest, time for yourself and perhaps run a long, luxurious bath now and then but if our body is getting the right nutrients then it goes a long way to helping us feel good. It’s the sort of self-care we can practice everyday. We’re not saying there’s no place for the occasional wine or chocolate but making mindful choice about the way that we eat and applying some basic discipline becomes even more important as we prepare or manage the menopause.

So what are the main things?

1. Aim to follow a Mediterranean Diet built based around plant-based foods (vegetables, fruit, nuts, pulses, legumes, seeds, whole grains), lean proteins and essential fats
2. Opt for nourishing choices rather than leaning towards processed foods, caffeine, alcohol and saturated fats
3. Be selective & strategic with supplements; with a couple of exceptions (such as Vitamin D), most nutrients can be consumed as part of a balance diet

If you struggle with nutrition or would like further information upon maintaining a healthy diet during the menopause then Carrie Smith is your woman. Schedule a Power Hour with her or a free discovery call.

Falling oestrogen levels can leave women prone to health conditions such as osteoporosis, and as we age, muscle mass also starts to decline. This can lead to changes in the distribution of fat stores in the body, with increase fat around the middle, which in turn increases risk of cardiovascular disease. Reduced muscle mass can also increase risk of falls in older age.

These changes can be offset by ensuring adequate protein intake and regular resistance or strength training. Exercises could include regular squats, using kettle bells and low impact exercise like yoga or pilates can help with joint mobility. Remember to incorporate some cardio in your week too to protect your heart health.

Menopause brings with it chaotic hormones that can cause increased anxiety and mood changes, amongst other things like increased body temperatures and body pains. These changes can really impact sleep. When sleep is impacted it can cause a spiralling affect to these symptoms. To get these under control it’s important for us to do all we can to prioritise sleep.

Things we can do:

1. Build a healthy routine, going to bed at regular times and ensuring we build in some wind down time
2. Do things to increase melatonin such as cutting back on caffeine, eating magnesium rich foods and getting sunlight
3. Manage your stress levels and schedule time for meditations, exercise or even Yoga Nidra which has incredible restorative benefits obtained through sleep but can also wind down the mind for sleep. Book in for Yoga Nidra at The Feel Good Project.

Some women will be impacted by the menopause more than others. For some it can have a real impact on mental health. Changes in the body can cause low self esteem and the changing moods can trigger anxiety and stress. These impacts can make us feel like we’re not coping like we used to. One of the most accessible tools we have when faced with such challenges is our breath. Taking mindful moments in your day to perhaps focus upon your breath or by simply scheduling time to take longer, slower and deeper breaths can make a huge difference to not only your mental health but can reduce your heart rate too.

It some point in a woman’s maturity the menopause is inevitable. Rather than look at it with resentment and focus upon the negatives we can nurture a healthy mindset. Using meditation, mindfulness techniques or affirmations focussed upon compassion, gratitude and self-love help remind us we’re doing great, we are strong and whatever we face, we are are amazing. Let’s face it, the female body is an incredible thing and the journey it has taken us on to get us this far has been magical.

If you’d like to talk more about Mindfulness and Meditation then join one of our Beginner Meditation classes or book a 121 with Victoria Smith, an experience Mindfulness and Meditation Teacher.

These tips were brought to you by Carrie Smith, Holistic Nutritionist from the Nurtured Home and Victoria Smith, Founder of The Feel Good Project. They host regular events on topics like the Menopause, Nutrition and other Wellbeing Topics.