Whilst it's important to validate your symptoms, or symptoms of other women going through this big life change, it's equally important to maintain confidence and a belief in yourself, abilities and body.
Stay strong! Look after yourself and don't allow menopause to erode your amazing self.
Is menopause driving you crazy?
Brain fog, hot flushes, night sweats, weight gain, confusing hunger signals, anxiety, mood swings, hair loss, weight-gain, expanding waistline, dry skin, wrinkling, sagging skin, sore breasts, aching joints, increased cholesterol, slowed metabolism, hormonal and cycle irregularities.
Maybe you just have some mild, irksome symptoms or are drowning in menopause fog.
Here are a few things that could be happening in your body:
Your liver can come under extra stress during menopausal changes.
Bone health can become compromised, with around a third of women experiencing a fracture.
As estrogen drops and cortisol rises, our ability to digest foods, also to make, and absorb nutrients become depleted.
Calcium and Vitamin D levels drop.
Exercise, mindfullness and healthy eating are more important than ever before.
There's a variety of factors involved with liver and bone health, including hormone changes, less ability to process hormones and other factors related to ageing. Head to blog search and type in "bone health" or "liver" for blogs on those topics).
The good news is, there is a lot you can do to get through these years. Improving your health for menopause, comes with the added bonus that you get to feel healthier and empowered, more confident and energised. Allow yourself eight minutes to read the info below and do what's doable. A new bunch of information can be overwhelming!
The key is to make small changes and set achievable goals.
Remember that your menopause journey, just like your overall health journey, is totally unique to you.
There are a huge variety of lifestyle factors, body types, health history, exposure to toxins, dietary influences, medications, geographic, social and financial situations.
There is a wide range of advice, supplements, medications and Eastern medicine herbs at your disposal. Talk to your health practitioner, do your own research and do what's best for you.
This information is general. The aim is to support your health journey, not replace any medical or other nutritional advice you may be following.
I am an Holistic Nutrition coach. I am not an expert in menopause, except the fact I am a 54-year-old woman who has dealt with many of the menopause challenges and studied and researched widely. My aim is to increase awareness, challenge stereotyped info and empower women to take control of their health.
As women, we can each other's choices, for the things we do to stay healthy and get through menopause.
Below is a list of things which may help
you to be healthier and feel
empowered to face menopause.
Eating a healthy diet has a big impact. A whole food diet means real food, as unprocessed as possible. Sprouts and leafy greens are nutrient dense, reduce risk of heart disease, they are good for bone health and provide fuel for our beneficial gut bacteria.
Talk about it: I have been empowered by the book "A Feel-good guide to Menopause", by Dr Nicola Gates (details below). She encourages people to talk about menopause, stay healthy and feel empowered to be open about symptoms such as hot flushes. Women shouldn't have to leave careers and feel inadequate as their body goes thought natural changes. If you're experiencing hot flushes at work, wear light layers in natural textiles, which are easy to peel off, and don't be afraid to speak out. Ask for a window to be opened, a chance to step outside or put the fan on. Take time to nurture your body and eat properly at work. Read on for more info which may help reduce hot flushes.
Positive Attitude: Menopause is a natural process, accepting this is useful. Do what you can to stay healthy, both mentally and physically. There are plenty of things you can try! Read on...
Mindfullness and meditation help calm the nervous system, by deactivating the sympathetic nervous system and activating the parasympathetic nervous system. These techniques help calm body and focus the mind. Studies show that these practices help reduce the severity of hot flushes and reduce anxiety. Mindfulness can simply be stepping outside for 5 minutes and noticing what you smell, see and hear.
Body image: Let's celebrate our amazing bodies which carried children, hugged family, friends and pets, and work for us every day to function! No more self-degrading jokes and comments about wobbly bits, bingo wings, stretch marks, wrinkles. Focus on strength and fitness, and the inside health of the beautiful cells in your body. Be the healthiest you.
Hydrate with clean fresh water: Drink filtered, boiled or bottled water (at least sometimes) in glass bottles. Town water may contain unsafe levels of chlorine, pesticides, arsenic, and even hormones! Bodies need water to function. Hydration is essential to keep the blood flowing well and clarity of thinking. It reduces risk of heart attack, a risk which may go up during menopause. Drinking mineral water is a good source of magnesium too (check the label). Hot flushes may dehydrate you, so drink up!
Your good gut bacteria are your best friends. These amazing little things (mostly bacteria, fungi & viruses, -known as microbes-, which exist in your body's microbiome, are essential to life. They instigate messages in your body, between cells, hormones, enzymes and more. They share messages with the brain to ensure the body functions properly. In your diet, include probiotic and prebiotic foods and check out the gut health check list. Find this in the blogs or see the link below.
Food: A whole food diet, rich in nutrient dense foods is key, not only all your life, but especially during menopause. Healthy fats, fibre and protein, with plenty of vitamins and minerals from plants & ferments, are important for wellness, good sleep, less hot flushes and reduced risk of disease. TIP: I highly recommend reading about the populations in the "Blue Zones" for health inspiration. Eating wild-caught fish, pasture-raised chicken, sweet potato, legumes, organic berries, broccoli, tofu, edamame, beetroot, flax-meal, natural yoghurt, olive oil, ferments, vegetables, small amounts of seaweed, and leafy greens are all nutrient dense foods. They are packed with antioxidants for a healthy heart too. Head to blogs for healthy recipes. Search "tofu" or "legumes".
Calcium (leafy greens, spinach, broccoli, fresh herbs dairy & legumes) and Vitamin D (sunshine, oysters, cod-liver oil, egg yolk, beef liver) are essential for bone health and can become depleted as we age - see "bone health" blog and "Vitamin D" blog - just type key words into the search.
Less alcohol and sugar. These can increase inflammation, lead to increased risk of cell damage and reduced amount of good gut bacteria. Too much sugar also may impact mental health and immune health, since immune cells and serotonin are stored in the gut lining and are negatively affected by too much sugar in the diet.
Less coffee and hot drinks will ease the impact of hot flushes.
Inflammation: Processed foods, "bad" fats in takeaway food, environmental toxins, excess sugar, alcohol and lack of fibre may all contribute to chronic inflammation in the body. This may cause a range of health issues including aches, menopause symptoms and potential chronic illness. If you are experiencing inflammatory issues; it may work to also reduce nightshades: capsicum (peppers); eggplant (aubergine); potato and tomatoes. These are nutritious foods, however, some people do better without them.
Estrogen - This hormone drops in menopause, causing potential rise in blood pressure, hot flushes and digestion issues. Eating phytoestrogen foods may help ease hot flushes and other symptoms. When it comes to soy products, nuts & legumes, it is essential to source good quality foods: non GMO & organic. Not the soy products which are GMO, are processed and used to fill out processed, ready foods & food substances, such as soy lecithin etc. Note: Some women have too much estrogen in the bodies (either due to hormone changes or estrogen mimicking chemicals).
Phytoestrogens in food are beneficial: Quality & source are key. Phytoestrogens are special compounds found in Soybeans, edamame (baby soybeans), tofu (bean curd), tempeh (fermented soy), miso, natto, legumes, sesame seeds, pumpkin, flax seeds, Brussel's Sprouts, almonds, red clover and alfalfa. consuming these foods may help naturally raise estrogen in the body. There has been much confusion and misnomers about these foods. Let's take a closer look: good quality, non-GMO soy products and legumes, such as tempeh, tofu & chickpeas may reduce hot flushes, improve sleep, thinking and body aches. I have tried this and found it to be true for me. It takes a few weeks to have an impact. Japanese women have traditionally experienced fewer hot flushes than women in other countries. They eat a lot of tofu, tempeh, natto, ferments, green vegetables and unprocessed foods. For anyone now thinking, "but doesn't soy increase risk of breast cancer?" Think again. The chance of developing breast cancer is far less in a Japanese woman, than in a woman residing in Australia or America. There is a big difference between traditional, non-GMO tofu (good), and processed, GMO soy (not good), which has been genetically engineered, grown in depleted soil, sprayed with chemicals and then processed into products such as soy lecithin. This is added to foods such as yoghurts, sauces and ready foods. Soy lecithin is a cheap filler and stabiliser. Read the soy blog for more info. Scroll down for the link. Also, see recipe for tempeh veggie burgers at the bottom of this blog.
Reflux: Some women may experience reflux and or and cough as a result of the reflux. This may be partly due to digestion challenges. Eating healthy food, exercise, relaxation techniques and eating mindfully can help ease this. See more in the next section.
Digestion: During menopause, the hormone cortisol rises, and estrogen drops, which can create digestion challenges. Your digestive enzymes also may become depleted. The body mostly makes its own digestive enzymes, each of which have very particular roles! However certain foods contain more enzymes than others, such as: Pineapple, kiwi, mangos, sauerkraut, avocado, apple, raw honey, ginger and miso. There are also digestive enzymes available at the pharmacy and health food stores. My only comment here, like any supplements, see how you go without them first and use in moderation. Don't allow them to become an unnecessary habit.
Collagen: Your body produces its own collagen, with the help of vitamin C. Collagen production drops off during menopause. Consuming real bone broth (grass-fed) and plenty of vitamin C foods, plus foods rich in copper (nuts, seeds, meat & wholegrain) and zinc (oysters, fish, meat, nuts, seeds, legumes) will support your health. Good quality sources of protein: legumes, chicken, meat, seafood, nuts, eggs and also garlic, will all help your body produce collagen. You can take collagen, which may have some health benefits, however it can cause digestion issues. Genes play a role! My skin has wrinkled quite early, so did my Mother and her Mother. We have all had entirely different lifestyles, so all the collagen in the world is not going to change this! I have a tub of wild caught fish collagen which I consume occasionally and think it may have helped reduce inflammation/aching joints. Do your own research and see what works for you.
Supplements: This is individual, and you'll need to do your own research. Red Clover is widely thought to be helpful. It's worth getting your vitamin D levels checked. With age, your body's ability to absorb nutrients may become diminished. My tips are: * Seek professional advice and get a blood test to see what your body needs. * Supplements can be beneficial to target various symptoms, especially as the body's ability to make its own nutrients becomes depleted and also since the nutrient value in food may be diminished, depending on your food source. I take a few to suit my body's needs. Look at what is best for you, not what someone at the hairdresser suggested! NOTE *Whilst some supplements may work for you, too many supplements can cause digestion issues; mineral imbalances; potential health challenges and side-effects. One supplement may block the absorption of another or cause too much to be absorbed.
Cortisol (a stress hormone) - rises as estrogen drops, potentially causing digestion issues, mood swings, cardiovascular health problems and bone loss. A healthy diet rich in B group vitamins will help support and reduce stress levels. Leafy greens, nuts, seeds, fish, fruit, legumes, small amounts of meat, mushrooms.
Avoid Toxins - Toxins can have a detrimental effect on your hormones. Endocrine disrupting chemicals affect hormones in your body, by mimicking hormones such as estrogen. These chemicals can appear in toys, cosmetics, shampoo, plastics, food tin linings, detergents, in scented candles, clothes washing liquid, cleaning products and car fragrances. These may all adversely affect your gut bacteria and damage cells in the body. Do what is doable. Cutting out fake room sprays, fake scented candles and car deodorises is easy. Gradually change the washing liquid, shampoos, plastics and cosmetics for products with less toxins.
Dry skin: You're not going crazy, itchy & dry skin is a huge problem for many women in menopause. This may be caused by hormonal changes, such as reduced estrogen and also the effect on the liver as it processes hormonal changes. TIPS: Avoid chlorine, it dries the skin and destroys the natural balance of bacteria on the skin. Consider installing a water filter, shower less, apply natural moisturiser regularly, especially before and after bathing & exfoliate.
Eat foods with healthy fats for dry skin: avocado, olive oil, nuts, cashew cream, seeds, LSA and fish. Drink plenty of water, avoid toxins both in skin products and in food. Shea butter, olive oil and coconut oil are all good options for the skin on your body. Consume plenty of good quality, cold, extra virgin olive oil (in glass bottle). Gain some advice on fish oil, MCT.
Exercise has a positive impact on menopause symptoms: Strength building, stretching, pilates, yoga, walking, table tennis, gym, classes, walk with friends. Whatever gets you moving. Exercise is just good all round! I love my daily walks, occasional tennis, hikes and pilates classes. I highly recommend Beth's online classes. She is in New Zealand. Head to www.mypilatestime.com to find out more. Movement ensures good blood flow, releases endorphins to keep you content, is conducive to good sleep, regulates hormones, and reduces risk of heart disease, cancer and chronic illnesses such a parkinsons, alzheimers and osteoporosis. My Mum engages a personal trainer. She is nearly 80, has faced many health challenges, since having rheumatic fever as a teen and was diagnosed with Parkinson's a couple of years ago. She has very few Parkinson's symptoms. She believes that a super healthy diet, artistic hobbies and exercise help immensely to help her be as healthy as possible.
Natural clothing: It's true! Wearing natural fibres instead of man made clothing like polyester, helps reduce the impact of hot flushes. I am loving my linen shirts and cotton nightwear.
Sleep: Choose Natural, light bedding - refer to blog on sleep - click on the link below in green.
Sleep blog: Click on the link below or head to blogs and type "sleep" to read info about improving your chances of getting a good sleep:
Chickpeas, broccoli, rocket/arugula, sweet potato& quinoa. Plus a little sauerkraut & goat's cheese. Healthy, balanced nourishment for your body.
Making healthy choices will help you cope with menopause and enjoy improved health.
This simple bowl contains no processed foods. Avocado, sweet potato, cabbage, pistachio nuts, sunflower seeds and goat's cheese plus olive oil. You can swap the nuts and cheese for fish, chick peas, egg, tofu or chicken. Add some micro-greens & sesame too.
Pairing with kiwi, apple, lemon, pineapple or avocado works in 3 ways:
1. Aids digestion, 2. Boosts the amount of nutrients and 3. Increases nutrient absorption (*remember that synergy in foods we've talked about?)
The quality makes a big difference too; remember to choose local, organic where possible and non GMO foods.
Soy Blog: For more info on soy, click on the link below, or type "soy" into the blog search:
Menopause book. Highly recommend "The Feel Good Guide to Menopause" by Dr Nicola Gates. Nicola is a dear friend and greatly respected professional in her field as a clinical neuropsychologist. Her book is widely available on line.
"Gut Health Checklist" Click on the link below for the healthy gut guide, or search in blogs:
I hope there was a few snippets in this blog which support and inspire you on your healthy journey. My website is a resource for all, come back anytime.
Remember, you have one amazing body and have a lot of control over your health. If you'd like tips and advice about healthy eating, let me know. We can chat to see how we can work together.
Feel empowered to make the best choices for you. You've got this!
Laura x
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