World Menopause Day

Today is World Menopause Day (18^th October) which every year aims to raise awareness and educate women on mental health and listening to your body while going through the menopause. Change is inevitable; the seasons change, fashion and trends change, but when it comes to us and our bodies, sometimes change can be something we aren’t always prepared for. We caught up with Lesley Salem, founder of Over The Bloody Moon, certified health and menopause coach and Jacqueline Hooton, a personal trainer who specialises in female health, from Her Garden Gym Instagram page, to bring you some expert guidance around this topic, and to show you that life doesn’t have to be put ‘on hold’.

Helpful hints and information from Lesley Salem, founder of Over the Bloody Moon:

Eat strategically

Nutrition boosts hormones and their essential functions – Omega 3s, Vitamin B6 and B12, complex carbs, protein with every meal, fibre, magnesium-rich foods and vitamin C are essential for menopause and can give you the lift you need.

Sleep well

Build up your sleep drive and remove cues that detract from sleep association in the bedroom e.g. work items, clocks, objects that trigger stress, to allow you to prepare for sleep. You can also boost your melatonin by brushing your teeth in the dark or by wearing breathable cotton pyjamas to alleviate night sweats.  In the day, you can also prepare by having enough breaks and taking time away from screens and work.

Mind management

Stress is the number one trigger for menopause symptoms so there is lots you can do to keep this at bay. Trying Cognitive Behavioural Therapy, hypnotherapy, essential oils, mindfulness practice or meditation and paced breathing too can help to keep your stress level on an even keel.

Find your tribe

Its really important to talk about what we are going through with friends or family. Sometimes speaking to like-minded people online can help too. To find women from all different walks of life who are experiencing the menopause why not join Over The Bloody Moon on instagram, Facebook, or sign up to their newsletter. You can also get access to the free online Masterclasses and Over the Bloody Moon Club (their menopause hub packed with resources) to enhance menopause wellbeing. It’s always good to learn a little bit more and to talk about it with others too!

Fitness tips from Jacqueline Hooton

 When it comes to fitness it’s hard to sometimes know if you are helping or hindering your body. Jacqueline from Her Garden Gym who specialising in female health for women over the age of 50, has helped thousands of women by devising some great tips to get you on the right track.

• Strength training is essential during and after menopause. Hormonal changes during menopause results in a rapid decline of bone mass. This can lead to weakened bones and increases the risk of developing osteoporosis. Lifting weights not only helps promote bone health but improves functional strength for daily activities. If going to a gym doesn’t appeal to you though there are other ways to support healthy bones at home with body weight exercises, resistance bands and handheld weights.

• Cardiovascular exercise is important to support heart health. Oestrogen has a protective effect on the heart and blood vessels, but as oestrogen decreases after menopause the risk of heart disease significantly increases. There are many forms of cardiovascular exercise including dancing, swimming, brisk walking, and cycling. The trick is to find something you enjoy and do it regularly.

• Pilates, yoga, and stretching and relaxation classes, are not only wonderful activities but can help aid stress management. Menopause symptoms can lead to anxiety, low mood, loss of confidence, low self-esteem, and forgetfulness.  The stress many women experience can result in increased levels of cortisol and high blood pressure. So, activities that include breath work, and promote feelings of calmness, can be extremely beneficial.

• Walking is one of the most underestimated but beneficial forms of exercise. As a weight bearing exercise it promotes bone health, strength, and balance. It’s a low impact, cardiovascular activity, and joint friendly. Walking can help regulate mood and promote general feelings of wellbeing and meeting up with friends can be a great way to spend time with other women facing the same challenges.

To find out more from Jacqueline and for free tips and fitness exercises please follow her on Instagram @hergardengym.

Also, to celebrate World Menopause Day, Lesley Salem suggests treating yourself and a friend to “Own Your Menopause” a 52 week challenge cards set and you’ll receive £5 off using the coupon “RAGDALE5”. She says “Our cards contain a weekly tip shared by menopause specialists to enhance every aspect of your menopause wellbeing.” To find out more or to purchase your menopause challenge cards visit http://www.overthebloodymoon.com/shop