Thriving Through Menopause: My Ten Tips
Peri-Menopause
As we journey through the stages of our lives, each of us arrives at a moment known as peri-menopause, a personal precursor to the menopause chapter. This period brings with it significant shifts in our hormone levels, setting the stage for changes in our bodies. Our oestrogen and progesterone levels start their unpredictable dance, nudging our ovaries to slowly wind down, subtly hinting at a shift in our fertility. Even as fertility begins to wane, it's crucial for us to remember that becoming pregnant is still within the realm of possibility. Typically, this transition greets us in our late thirties to early forties, although the timing can vary greatly from one person to another, often guided by our unique genetic blueprint.
Menopause
As we advance, we enter menopause, a significant milestone on our journey, marked by the cessation of ovulation, the end of our menstrual cycles, and the closing chapter of natural fertility. This profound transition usually unfolds between the ages of 45 and 55, with 51 being the median age for many of us. Yet, it's important to acknowledge that about 1% of us may walk through this door before reaching 40, experiencing what is known as premature menopause or premature ovarian insufficiency. This phase is more than just a series of biological changes; it's a meaningful opportunity for us to embrace and adapt to a new phase of life with both awareness and grace.
Practical Steps for Menopause
Today, I'm excited to share with you ten practical steps you can start taking now to ease those menopause symptoms and safeguard the health of your heart, brain, and bones!
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Nourish Your Brain: As we wave goodbye to our reproductive years and the oestrogen that comes with them, our brain's neurons might feel the pinch, aging a bit quicker than we'd like. To combat this, immerse yourself in continuous learning. Dive into that stack of non-fiction you've been eyeing, binge on documentaries, soak up lectures and TED Talks, or challenge yourself with a new language. It's like taking your brain to the gym, keeping it as nimble and sharp as your wit.
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Increase Your Calcium and Vitamin D Intake: The ebb in hormone levels during menopause puts us at a higher risk for osteoporosis. Fortify your bones by welcoming calcium-rich buddies like dairy, leafy greens, and fortified treats into your meals, and soak up some vitamin D from the sun, oily fish, or supplements to keep your skeletal frame strong and sturdy.
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Embrace Phytoestrogens: These plant pals can mimic oestrogen in our bodies, potentially easing those pesky menopause symptoms. Load up on soy delights, flaxseeds, sesame seeds, and beans to keep things balanced.
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Eat Plenty of Fruits and Vegetables: A colourful plate is your best friend during menopause. Fruits and veggies are packed with vitamins, minerals, and fibres that support your overall health and help you prevent weight gain.
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Cut the Processed Stuff: Keeping your blood sugar levels steady can help fend off mood swings and keep your weight in check during menopause. Never say “never”, but do not make it a daily habit.
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Stay Hydrated: Dry skin and bloating don't stand a chance if you're well-hydrated. Aim for 8-10 glasses of water a day to keep the discomfort at bay. If you feel thirst- you are dehydrated!
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Get Moving: Whether it's hitting the pavement, lifting some weights, or finding your zen in yoga, regular exercise can dial down menopause symptoms, boost your mood, help you catch those z's, and keep your bones tough as nails.
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Ease Up on Caffeine and Alcohol: These two can turn up the heat on hot flashes, bring on the night sweats, and send your mood on a rollercoaster. Cutting back can help smooth out the ride through menopause.
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Stress Less: Stress is no friend to menopause, magnifying symptoms and making life harder than it needs to be. It’s not about getting rid of stress, but about prioritising time to regulate your nervous system every day. Find your calm in meditation, deep breathing, mindfulness, or yoga to allow your body moments of relaxation.
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Sleep Soundly: Menopause might try to mess with your sleep, but you can fight back. Stick to a regular bedtime, make your bedroom a cozy haven, and keep the coffee and nightcaps for earlier in the day to invite quality sleep.
Your Unique Journey
Your journey through menopause is deeply personal, and the strategies that bring relief to one person might not have the same effect for another. To tailor a plan that's as unique as you are, get in touch. This way, we can explore how we can work together to navigate this phase of your life.
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