Life should be fun, but it can also be demanding. As I grow older, I appreciate that every stage of my time on this planet needs to be cherished; however, for many women (including me), going through menopause and the symptoms it brings made my life hell!

Hot flushes, night sweats, poor sleep, anxiety, overwhelming feelings, and the realisation of losing my youth played havoc on my mental and emotional health. Some days, I felt like I had lost myself and didn’t recognise that person looking back at me in the mirror.

I remember my grandma going through ‘the change.’ In the past, speaking about the menopause was unusual and normally spoken about in hushed tones behind closed doors! Women had to literally suffer in silence with their symptoms. Today, thankfully, society is a lot more accepting and open in discussing this once-taboo subject.

October is ‘Menopause Awareness Month’ – the perfect timing for me to offer you our help. Homefield launch its Menopause Weekend Retreats and share with you some information which aims to offer a better understanding and appreciation for that wonderful body of yours, especially if you are experiencing the menopause.

The Menopause Retreat is run by experts and is led by women for women. I will be sharing with you all the tips and tricks I used as a Naturopath and Nutritionist. Plus, Aly Dilks, our Nurse Practitioner and Menopause Expert, will take the mystery out of this emotive subject, helping you make informed decisions about your health.

In the meantime, I wanted to share with you just a few of my tips that really helped me in my personal journey navigating menopause symptoms:

Limit alcohol intake

Your body has a harder job breaking down alcohol as it ages; plus, if you notice that you are growing a little paunch around the middle, be mindful that extra fat on the body makes the toxins in alcohol harder to process. I found that alcohol made my night sweats worse and disturbed my sleep. Instead of turning to a glass of wine to relax, I discovered an alcohol-free range of drinks that still offered that “feel good factor” without any health risks called Sentia. Take a look here: https://sentiaspirits.com

Drink less caffeine

Drinking coffee and tea made my feelings of anxiety worse and actually gave me heart palpitations, which I had never experienced before the menopause. Research shows that menopausal women with higher caffeine intake experience more hot flushes and night sweats. I have tried all of the alternatives to coffee, and personally, I would advise you to not waste your money but instead simply enjoy one great cup of coffee first thing in the morning and switch to herbal teas and water for the rest of the day.

Get outside and walk

Getting outside and walking for an hour a day made a huge difference to my physical and emotional health. Being active results in a myriad of benefits, but certainly for me, being active daily has also helped me manage my weight, kept my body fat levels low, and helped me sleep well. What I love about walking is that you don’t need any special equipment, it’s free to do, and I deliberately walk in woods and countryside to help me feel grounded.

Weight training

3 times a week, I grab some light weights (2-5kgs) and do some arm exercises, plus squats, lunges, side steps, etc. Weight training is so important to protect menopausal bones and to keep muscle strength. I just do 10 minutes a day and have noticed a huge positive change in my body shape.

Keeping cool

From my clothing to bedding, I’d recommend that anything that touches your body is made of natural fibre, such as cotton, silk, or cashmere, to allow your skin to breathe. The way I dressed changed, always wearing layers so I could easily cool down or warm up quickly. Keeping my bedroom on the cold side at night, with a window kept ajar, helped me sleep better. I also treated myself to a cooling blanket, which worked wonders: https://www.becomeclothing.com/pages/how-it-works

How to eat

Ensure that you come to the table hungry and relaxed and appreciate that every mouthful of food is there to nourish and care for your body. Make a deliberate intention to chew your food well and to not load up the folk until what you have in your mouth is finished. A happy digestion and gut flora will help you with hormone balance. A balanced gut means a balanced you!

Releasing the pressure cooker of life

Each and every one of us will have been through stressful times in life, and for me, managing my stress levels has been a constant battle my whole life. The body will naturally produce hormones (cortisol) to help us cope with stress, however with chronic stress; the adrenal glands will begin to prioritise producing cortisol over and above the production of hormones such as oestrogen and progesterone, the very hormones we do need to help us cope with life in the first place. For some people, meditation helps with stress, and for others, it’s dancing around the kitchen. Find out what works for you by giving each a go (yoga, stretch class, breath work, jogging, going to the gym). When you find the activity that helps, I highly recommend you practice it every day.

Managing inflammation levels (inflammation is the cause of most diseases)

I eat oily fish like salmon, tinned sardines, tuna in olive oil, and mackerel, as they are packed with anti-inflammatory omega-3 fatty acids. These foods will help to protect your heart health, lower blood pressure, and help keep cholesterol levels in check. When your oestrogen levels lower through menopause, it is important that you eat omega-rich foods to protect your heart health and keep inflammation levels in check. I often enjoy a tuna salad for lunch or simply mash up a tin of sardines on sourdough toast for breakfast.

Finally…

I can’t say that I enjoyed the symptoms that arrived with the menopause, but I did learn a lot about myself. It forced me to make more time for my mental and physical well-being. I knew that if I did not feel well, I would be unable to do the work and a job that I love, and that helped me reawaken my purpose and gave me clarity and vision.

I learnt a lot about the menopause by reading and studying other people’s experiences. Plus, I realised that the menopause was signalling I was growing older and should appreciate every day I have on this planet. I truly do.

Now I have come out the other side, so to speak, I understand that my body is different and even more precious to look after. I believe that every day that I take care of it, she allows me to feel confident to move forward in the direction of my dreams.