World Menopause Day is just around the corner – put 18th October in your diary! That’s why we’re shining the spotlight on this very important, defining, and utterly-unavoidable life stage.
With around 13 million women going through menopause right now in the UK, the menopause should always be a hot topic but is so often ignored.
Most women will experience menopause symptoms that can become severe and even impact them daily. Yet, the vast majority will muddle through and suffer symptoms, rather than seek treatment or relief.
Looking after yourself during menopause is vital. Just a few lifestyle changes can make a huge difference to relieving or even eliminating troublesome menopause symptoms.
In this blog post, we reveal how you can take care of your health and wellbeing as you transition into the menopause and navigate your way through this natural life stage.
Eat well and often
Looking after your health and wellbeing should always start from within. What you eat plays a defining role in improving your health and minimising the symptoms of the menopause.
Be sure to up your fruit and vegetable intake so your body has what it needs to thrive during this testing time. Low-glycemic carbohydrates – such as oats, pulses, wholewheat pasta and rice, grainy bread, and other wholegrains should form a part of every meal to improve weight management and keep any mood swings under control.
Phytoestrogen-rich ingredients like yoghurts, pulses, and soya will also help to reduce hot flushes. While low-fat dairy and calcium-rich alternatives (kale, tofu, beans, and spinach all count) will keep your bones healthy and strong even as oestrogen levels decrease. Eat well and regularly to ensure your nutritional needs are being met throughout the day.
Research has found that fruit, vegetables and wholegrains have a huge impact on mental health. So, don’t shy away from adding a range of fruit, veg and wholegrains to your diet for a better mood.
Cut the caffeine
While coffee, tea, and other energy-boosting beverages will help to keep the fatigue that is so commonly associated with the menopause at bay, increased caffeine consumption could worsen many more menopause symptoms. Here MenopauseNow explains more:
“It has been scientifically proven that the consumption of caffeine increases the frequency and severity of hot flashes.
Coffee can also have a negative impact on symptoms like fatigue, because energy levels and alertness increase, and then suddenly plummet, which can affect your health and mental state. Caffeine can also impact sleeping patterns.”
Minimise your consumption of stimulants, this includes caffeine, alcohol, sugar, and cigarettes. These stimulants along with foods that are excessively sugary or spicy can trigger hot flushes, night sweats, and mood swings.
Swap your usual tea or coffee for water, it’ll work wonders for your metabolism, reduce hormonal bloating, and enhance hydration to combat menopausal dryness.
Up your exercise
Without your usual dose of caffeine, your body may need a little extra help to feel energised. Increasing your daily exercise is a great way to boost energy and protect your wider health and wellbeing.
It’s also been proven to enhance metabolism, improve joint and bone health, reduce stress, and promote better sleep quality and quantity, particularly during the menopause. Other menopause symptoms, including anxiety, fatigue and weight gain, can be alleviated with regular exercise too.
Yoga is a great way to introduce regular exercise into your daily life, and it’ll unlock benefits for your physical and mental health. You can even get started at home with our handy guide for first-time yogis.
Show your skin some love
Unbeknown to most, your skin and its appearance will be directly affected by the menopause. This natural process has the power to change the entire physiology of your skin but you don’t have to accept menopausal skin changes.
Whether the menopause shows itself as excess oil, acne, sagging, wrinkles, thinning, hyperpigmentation, or age spots, changing your skincare regime with the menopause in mind is recommended.
Use natural skin care products specifically designed for use on menopausal skin. Our menopause skin range provides all you need to tackle menopausal skin problems head-on.