How To Strengthen Your Bones & Muscles In Mid & Later Life The Happy Menopause Podcast World Menopause Day Special
Dr Catherine Walter, Academic & Powerlifter
The theme of this years World Menopause Day is bone health, something that really needs to be front of mind for women in mid and later life. Bones contain cells called osteoclasts which dissolve old bone and osteoblasts which build new bone. This regular renewal process helps to keep our Read more
Season 3 Episode 5 Sarah Leyland, Osteoporosis Specialist Nurse
What Are The Best Foods To Eat During Menopause
Another thing to consider is drinks. Drink alcohol in moderation, within government guidelines, says Dr Mukherjee. The effects of alcohol on your skin can leave lasting damage, and to much drink will also cause weight gain and hormonal disturbances.
Tea and coffee are OK in the daytime. However, to avoid nocturnal trips to the loo, drink more fluid earlier on and less in the evening. This will reduce your need to pee at night.
Pastries and caffeine can worsen menopausal symptoms.
Can A Sexless Marriage Survive
If menopause and sexless marriage are straining the foundations of the relationship by losing the emotional and physical intimacy provided by intercourse, then yes, the couple will need alternatives.
Emotional intimacy is whats truly important for any loving couple.
Sex is wonderful because it quickly develops emotional intimacy and is physically pleasurable. But thats not the only way to develop emotional intimacy.
Siblings, for example, can develop deep emotional bonds without sex . The same can be said with other relatives.
Any marriage can do the same with enough emotional intimacy.
Like relatives, all it needs is a strong foundation. Longtime couples in menopause and sexless marriage should have enough of a foundation as a family to weather through it.
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What Is A Menopause Diet And How Can It Help Your Symptoms
A menopause diet involves eating certain foods that could help you feel better and have a balancing effect on fluctuating or declining hormones during this period of transition. A menopause diet also helps you avoid the foods that may exacerbate unpleasant symptoms and side effects of menopause.
Food can transform your health, and its the same for hormones and the menopause transition, says Nicki Williams, an award-winning nutritionist and founder of the website Happy Hormones for Life.
Hormones need a steady stream of nutrients for them to work efficiently. Without the right nutrients your menopause symptoms can worsen. Your natural instinct is to go for a fast fix with the wrong foods . This makes things even worse, she explains.
Jackie Lynch, a nutritional therapist and founder of the WellWellWell clinic, and author of The Happy Menopause adds: A diet that helps to regulate the bodys response to stress is very important in managing menopause symptoms. There are lots of ways that nutrition can help to manage menopause symptoms. For me, the thing to focus on is a diet to support hormone balance.
During the perimenopause and menopause, our sex hormones are on a rollercoaster. This hormone fluctuation is at the root of many symptoms, from dealing with hot flushes and night sweats to anxiety, mood swings and brain fog.
One thing to be aware of is that any existing dietary requirements you have could adversely affect you during this time.
How To Be Happy And Healthy During Menopause
Menopause is a stage in a womans life that begins when the body stops having menstrual periods. It can arrive at different ages in each womans life, but its more common after 45 years of age.
This process typically lasts for 1 year, although it may take more or less time.
It can occur without symptoms. In this case, you just stop having your menstrual period and it doesnt cause much havoc.
In other cases, it produces the following symptoms:
- Fluctuations in menstruation until it disappears completely.
- Hot flashes caused by decreased production of estrogen.
- Increased sweating, especially during the night.
- Dryness in your skin and vagina because you dont produce enough collagen.
- Emotional alterations. At the psychological level, there can be alterations like depression, anxiety and difficulty concentrating. This is primarily due to the drastic decrease in estrogen production.
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Focus On Caring For Yourself
With children grown or on their way to independence and a career that’s well established, women in menopause have more time to take care of themselves. “There is no better time for a health makeover,” says Dr. Santoro. “Many women in menopause are receptive to making changes that will maintain or improve their health.” These changes can start with getting regular health checkups and routine health screenings, such as mammograms and Pap tests. You can also put your best foot forward by eating a healthy diet that’s low in fat and high in fruits and vegetables, and by getting regular physical activity anything from walking and biking to gardening and housework counts. And finally, it’s important to take time out and reduce stress techniques such as meditation, relaxation techniques, or tai chi can help.
Understanding Whether Hrt Is Right For You And How To Balance That With Diet And Lifestyle
Its very important that women actually understand what hormone replacement therapy is . It is important that they understand the associated risks and benefits because its about weighing that up.
You need to look at your medical history, your family history, the severity of your symptoms, and then decide if its actually going to be right for you. I feel really strongly that women shouldnt be entrenched in either one camp or the other and think, its HRT or nothing or its nutrition or nothing.
You should look at everything, understand everything, ask questions about everything and then decide, whats right for you.
Some women who have particularly severe symptoms, like depression and severe anxiety may well find theyd benefit from some extra progesterone.
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The Impact Of Stress And The Myth Of Having It All
The biggest thing for women is the impact of stress. Were the sandwich generation, arent we? Beyond being sandwiched, between looking after elderly parents and looking after children, theres also the sense that were the first to really come through and try and shine in the workplace while having it all.
Looking back, most women would probably think they couldnt have it all. They might have tried to and it might have looked like they did, but at what cost? The cost is going to be themselves.
I work with women in my clinic and they are just ground down. Theyve driven themselves so hard to be the perfect executive woman, the perfect mother running around, trying to get the cupcakes ready for school while theyve got a workshop or presentation to get ready for the board, or whatever theyre doing.
While were hardwired to nurture, the one person we dont nurture is ourselves and thats where it really needs to come in for menopause. Stuff can catch up with you.
If youve been driving yourself incredibly hard, then its going to drag you down and its particularly going to affect your bodys ability to manage stress, your resilience. If youve got a lack of resilience, by the time you come into menopause, then the bodys backup plan for estrogen just simply cant kick in.
The Happy Menopause: Smart Nutrition To Help You Flourish
This practical nutrition and lifestyle guide provides women with the tools to build their own menopause diet and specifically target the symptoms they are experiencing. Nutrition can support a healthy and happy menopause in myriad ways, but there is no one-size-fits-all approach. The reality is that there are many different menopausal symptoms and no two women have the same experience. The Happy Menopause provides the solution by enabling you to create your own menopause resilience plan.
Jackie explains how the menopause and perimenopause change your body, and how your diet can make a tangible difference to the way that you feel. Each symptom section provides a range of targeted nutritional solutions, practical lifestyle advice and simple recipe tips that you can incorporate into your daily routine.
The Happy Menopause is the one-stop solution for every woman juggling her menopause with the demands of a busy job and a hectic family life.
The Happy Menopause was published on 13th October 2020 by Watkins Publishing.
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A Users Guide To The Happy Menopause
Lets start with the disclaimer: I met Jackie when she asked Pausitivity to appear on her podcast, which features a wide range of women and experts sharing their stories, and we kept in touch.
Its a great podcast, but when Jackie said she had a book coming out, I gave an inward groan. As I said last month reviewing Meg Mathewss The New Hot, there are so many menopause books coming out and many are little more than How wonderful am I to get through menopause? with no real help.
After listening to Jackies podcast, I shouldnt have worried. The Happy Menopause is a practical guide a proper, real-life, helpful guide for those busy midlife women. Its like the old medical encyclopedia your gran used to have, only for nutrition.
Rather than a broad overview of how food can help menopause, Jackie has turned it around to focus on individual symptoms and advise what part of your diet you could improve. So if youre suffering from hot flushes , you simply look them up and find out what food stuffs could be triggering them and what you can do to try and tackle this.
How To Have A Happy Healthy Menopause
Do you suffer from the dreaded menopausal night sweats, forgetfulness, achy joints and insomnia? Maybe youre wondering why youre affected, while other women seemingly breeze through their menopause?
Menopause is a natural transition experienced by every woman its not a disease and you shouldnt have to live with these uncomfortable symptoms.
In celebration of World Menopause Day on 18th October, here is your short guide to the menopause plus some handy tips to sail through this phase of your life.
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The Massive Importance Of Diet And Lifestyle In Midlife And Beyond
As a nutritional therapist, I see the huge impact diet and lifestyle has. The reason I really wanted to put the book out there was to show women there are ways of managing things naturally. During your early forties, youre laying the groundwork for your health through menopause and beyond, and it can make a material difference to the severity and the length of your symptoms.
The degree of severity of our menopause experience can also be dictated by how weve lived our life in the past. Past health can catch up with us. All those things that we could do in our past, the body just doesnt want to do it anymore.
In our twenties, were relatively indestructible and suddenly around age 29, its like a switch has flipped and you cant quite be as fresh as a daisy after an all-nighter and all those other things.
Menopause As A Transformational Time In A Womans Life
Menopause is not a terrible and awful thing to be endured! Its so much more than that.
Menopause is when all those reproductive hormones that have been driving us, our emotions, our motivations, everything since puberty, because we are hardwired to nurture essentially. They start to drop and with that comes headspace, so youve suddenly got time to start thinking about what you really want to do with your life.
What happens with a lot of women is they start to question things whether theyre in the right job or the right relationship and perhaps where theyre going with their life.
I like to think of menopause not as something where the door is closing, and the start of a downhill slope, but actually the door opening to this whole new you. You can go and do amazing things because youve got the time, the space and the energy, both mental and physical to do that.
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Tricks To Be Happy And Healthy During Menopause
07 December, 2018
Many women grieve when they turn forty.not to mention when they experience the first symptoms of menopause! Naturally, this is a process that every woman experiences and that doesnt have to be traumatic. In fact, you can be happy and healthy during menopause.
When thinking about menopause, most women become overwhelmed. This is mainly because of the prejudices and the magnification of them. While its true that there may be discomforts and ups and downs, there is no rule that menopause is an inescapable agony.
The most advisable thing is not to expect anything and remember that each woman has her own experience. That way, when the time comes, well accept it naturally and avoid suffering.
Take note of the following tricks to be happy and healthy during menopause. Youll see that theyre simple and that theyll give you good results right away. If youre already in menopause, its never too late to incorporate them into your day-to-day life and improve your quality of life.
Your Happy Menopause Without Hrt Checklist
- Dont expect the worst only 20% of women have a bad menopause experience
- Do your best to reduce the level of stress in your life or find healthy ways to manage it
- Balance your blood sugar levels
- Balance your blood sugar levels
- Balance just kidding!
- Eat plenty of protein and have it with every meal
- Nuts, seeds, beans and pulses are all great sources of plant protein
- Get magnesium, calcium and iron from leafy green vegetables
- Consume natural phytoestrogens in the form of soya and flaxseed etc.
- Avoid processed foods, added sugar and too much alcohol and caffeine
- Take time for exercise and relaxation
- Be kind to yourself
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Fully Menopausal At Age 47 What It’s Taught Me And How To Have A Happy Healthy Post
For a girl who had horrific PMS, I’d have welcomed menopause. At least, that’s what you might think. But being fully menopausal by age 47 … well, I honestly wasn’t ready to experience it so young. Plus, going through it at 47, after I’d learned that a family member who was closing in on 60 had just stopped menstruating, made me think, “What the heck is wrong with me?”
Although I had all of the theoretical knowledge about hormone balance and how hormones shift over time, and I knew that normal menopause could happen anywhere between ages 45-55, I still wasn’t ready to personally experience it so young. And naturally, I thought, “Am I aging prematurely?”
It’s not surprising then that I had some anxiety around menopause and aging. Especially when the Merriam-Webster dictionary defines aging as a “declining phase of life.” Not very encouraging or positive, is it? If you’re like me and struggling to view all of this as a positive, I want you to know that it might not be all in your own head. Take our culture for instance.
For most women, menopause doesn’t happen in a supportive, nurturing environment, and because of our obsession with youth and pop culture, few women escape contemptuous attitudes toward aging. So I knew I had to make a choice–adapt or decline.
So while I’ve always taken care of myself, I’ve made the following five things my daily non-negotiables for a happy, healthy post-menopausal life.
S2 Ep 11 How To Nourish Your Skin From The Inside Out & From Outside In With Ada Ooi Skin Specialist
Skin is a hot topic for most women of any age, but never more so than in midlife, when hormonal changes during the perimenopause can wreak havoc. It can be baffling and infuriating to find yourself grappling with acne in your 40s, especially if its never been a problem in the past. And dry skin, ageing skin and wrinkles are all common concerns for women as we transition through the menopause. The skin is a real barometer of your o…
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How To Exercise Effectively In Midlife Part : Exercising In Public Spaces The Happy Menopause Podcast
Baz Moffat, Women’s Health & Fitness Coach
This interview is Part 2 of my exercise series and is full of brilliant advice from former Team GB rower, medallist and womens health and fitness coach Baz Moffat on the best ways for women in midlife to exercise. It was actually recorded some months ago, just before lockdown, but Read more
S3 Ep 3 How To Manage Hormonal Headaches With Professor Anne Macgregor Specialist In Headaches & Womens Health
Tense, nervous headache anyone? Did you know that during our fertile years, women are 3 times more likely to suffer from headaches than men? Up until puberty and then after the menopause, our propensity for headaches is roughly the same as for men, so those pesky hormones have a lot to answer for. If menstrual migraine is an issue for you, then this episode could be just what you need because Ive called in the big guns to help us …
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Shining A Spotlight On The Sandwich Generation The Happy Menopause Podcast
Katie Taylor, Founder of The Latte Lounge
Were the sandwich generation. That group of – lets face it – mostly women, who are caught in the middle between caring for elderly parents and supporting our children, whatever age they might be. Thats a big burden to be carrying and multigenerational needs have grown even more acute during Read more
Season 2 Episode 13 Ada Ooi, Skin Specialist