Menopause Life Magazine (Winter 2021) by Menopause Life

HER ROYAL HIGHNESS The Countess Of Wessex Menopause Champion

Goodbye

Winter Warming Recipes

2021

Getting The Best From Your GP Appointment

CHRISTMAS SPECIAL FEATURES

ISSUE 4 Winter 2021

WI NT ER

elcome to our

Winter edition of Menopause Life!

Wow, Winter edition already, what a whirlwind!

It's a bumper edition as

we are introducing some

wonderful new writers this season as well as some

special Christmas pages to

help you get into the festive spirit.

We have some delicious

recipes plus great vegetarian Christmas fayre for you

to try. Feel inspired by our

winter travel ideas, and of

course, we have our fantastic comedian Mel Byron who is sure to make you giggle!

It's incredible how fast the

year has flown by. Our last

issue of 2021, I am so proud

of the whole team, it's been

hard work but so worthwhile. We hope that you have enjoyed reading our

magazines, and we are

especially greatful to our sponsors, who help us to

keep this publication free of charge for all of you.

Don't forget to access our

free, accredited education, it's essential if you want to

learn how to manage your menopause symptoms better.

Our writers are already

putting together exciting

articles for 2022. I want to

thank all of our contributors

for their work this year, it has

been a pleasure to work with them.

As I move in to another

exciting role within the team, I hand over the reins to our new Editor-in-Chief, Jayne Snell, in the new year.

I feel sure that Jayne will

produce a spectacular issue in Spring for you all to enjoy.

Best wishes,

Ellen Harding Editor-in-Chief, Menopause Life Magazine

CONTENTS

Our Amazing Sponsors Travel How Yoga Can Lift Your Mood

Core Strength & Stability

Make 2022 Amazing

Herbal Medicine & Menopause

Broccoli & Stilton Soup

Turmeric &

Coconut Fish Curry

2 4 8

Lentil, Sweet Potato & Chickpea Vegan Stew

No-Bake Protein

Carbohydrate

Chocolate &

Self-Care & Why It

Fashion

Cucumber

Menopause

Bars

Conundrum

Menopause

Matters

Clothing Giveaway

Transformation

84 Free Training

Oh, Knickers!

Little Leaks: What

Can We Do?

Home & Garden Pensions & The

Worrying Gender

46 52

Gap

Mental Wellbeing With HIVE

Brand Licensee Spotlight When A

Relationship

Breaks Down

CBD Oil: How Can It

Vegan Mushroom

Alcohol-Free

Christmas Pavlova

Consulting Your GP

Rosy Rosé

Making New

Christmas

Life After Crisis

Mango Bellini

Merry Menopause

Easy-To-Make

A Funny Old

Menopause

Vegan Carrot,

Inspirational

Readers'

Help Menopause?

Is Booming

Friends

Christmas

Ginger & Sweet Potato Soup

Wellington

Wreath

Sparkling Cocktail

Christmas Wreath

Workplace Pledge

Women

Questions

Our Amazing Sponsors Women's Fitness Club curves.eu/uk email: infouk@curves.eu

Employee Benefits ebc-llp.com

Relationship Coach - Dr. Sheila French email: sheila@trainmymind.co.uk call: 0781 1357208

Probiotic Supplement 15% off with code PAUSE15 symprove.com

Physio Led Hip Programme fixyourhips.com victoria@fixyourhips.com

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Thank You We are grateful to all of our

sponsors for making this possible.

Mindset Coach janekellyonline.com

Menopause Clothing fiftyoneapparel.com magazine@menopauseexperts.com

Manage Menopause Symptoms ladycare-uk.com

Advertising Terms

High-Quality Machine-Washable Briefs giggleknickers.co.uk

Menopause Learning For Men & Women menopauseexpertstraining.com

Menopause Life Magazine is published quarterly. The Editor welcomes written contributions, which can be supplied, via email to magazine@menopauseexperts.com Opinions expressed by contributors are not necessarily those of Menopause Experts Group and does not endorse any advertisement that appears in this magazine or it’s websites. The publisher does not accept liability for loss or damage to any item or materials contributed to the magazine. No material published may be reproduced in any form without the written consent of the publisher. All advert submissions have the right to be reviewed by our design team, and will only be published if they meet design standards. All pictures, artwork and editorial contributions become the immediate copyright of the publisher and may be used in other editions or media within the Menopause Experts Group portfolio unless a written instruction is given prior to submission. © ALL RIGHTS RESERVED 2021 MENOPAUSE EXPERTS GROUP LIMITED

Travel By Chloe Bell

York is a fantastic pick for a fun-filled yet cultured weekend away. Situated in North-East England, York is full to the brim with history, gothic architecture, beautiful stained-glass wonders and fantastic functioning bell towers. It’s truly a treat for the senses. Plus, it’s said to be the most haunted city in Europe so it’s a massive hit with those interested in the spookier side of life.

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Check out the main event, York Minster, one of the largest cathedrals of its kind in Northern Europe, it has been the centre of Christianity in the North of England since the 7th Century. Marvel at its towering frame as it gazes protectively over the city.

When you’ve snapped sufficient photos of the stunning cathedral, head to the National Railway Museum to uncover Britain’s rail transport journey. It’s a treat for fans of trains but makes an interesting stop off for everyone and it houses the famous Stephenson’s Rocket. If you’re more the outdoorsy type, bundle up in your winter warmers and amble off to Clifford’s Tower to capture some spectacular views over York (there are 50 steep steps to reach the tower). When you’re tired of all that climbing, take a leisurely stroll down York’s historic street ‘The Shambles’, and get lost amidst its timber-fronted buildings and quaint shops selling everything you could possibly need.

Immerse yourself in some well-deserved retail therapy. If you have a sweet tooth, head to ‘York’s Chocolate Story’ a tantalisingly tasty museum in the centre of the city that delves into 3,000 years of chocolate history. Learn all about York’s delicious past and even sample some top delights. If you have youngsters, then there’s plenty of places to whisk them off to; ‘The Web Adventure Park’ is fun for all the family, with indoor and outdoor play areas and petting animals. ‘Piglet’s Adventure Park’ is also a fabulous find for the little ones in your life so they’re sure to never be bored. If you want something a little different and aren’t the jumpy type, then York hosts some of the best ghost tours in the country.

Your Victorian-esque guide (complete with a top hat!) will lead you around darkened streets, telling you only the best chilling stories and letting you in on some of York’s most terrifying folklore tales.

Or if you’re craving a coffee, head to Betty’s Tea room for a traditional cuppa and a good old slice of cake. For dinner, why not treat yourself to some delicious delights at Ambiente Tapas on Fossgate, Biltmore Bar and Grill or Botanist near The Minster, there’s no end of tip top restaurants on offer in York.

After all you’re on holiday, treat yourself! So, if you’re looking for an option that will spark all your senses and keep you entertained for the whole trip, then consider York, it has something for everyone.

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Want somewhere cosy to rest your feet or just need to steady your nerves after all that ghost hunting? Head to the Evil Eye Pub, which has a bar behind their Guinness World Recordbreaking gin shop and enjoy their array of crafted cocktails.

Are you hankering for a holiday full of sight-seeing, spectacular views, and swashbuckling adventure? Want to swap seagulls and sandy walks for bustling streets packed full of history? Why not head to London for a mini break this winter? London-the thriving capital of England is the heart and soul of the party, you’ll always find something to do here, a fabulously fun way to spend a day. For amazing views of the city, head up into the skies on the London Eye where you can gaze over the Thames, enjoy panoramic sights of The incredible Houses of Parliament and spy St Paul's Cathedral, Big Ben and Tower Bridge in the distance.

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If you fancy an activity that perfectly encapsulates history with a bit of scare factor, then check out nearby London Dungeons. You can learn all about London’s grisly past, discover unsavoury characters like Sweeny Todd and Jack the Ripper whilst learning how the Great Fire of London started and how the plague affected the UK. If you want something less creepy, check out Madame Tussauds where you can

snap pictures, mingle with the rich and famous and see how life-like the waxworks are. Want a refreshing walk to enjoy the crisp fresh air? Wrap up warm and take in the beauty of Hyde Park, Green Park or St James’ Park, grab a coffee to go and stroll around enjoying the open space in a busy city. If you fancy getting out of the cold, why not catch up on some Christmas shopping, make sure you check out Westfields in Shepherds Bush or amble along Oxford Street for some perfect gift ideas. On the hunt for something fancy to set off your evening? Book a river cruise to float down the Thames and check out the sparkling lights of London at night. If water isn’t your thing, then be sure to browse the multitude of theatre shows on offer in the bustling West End; from The Lion King to The Phantom of the Opera and everything in between, you’ll be sure to find something to spark your interest. When you get a little peckish, there is no end of pubs and restaurants to dine in. If you’re marking a special occasion, why not book a tip-top afternoon tea at The Shard.

But, if you’re on the hunt for somewhere a little cosier, take a gander to The Dickens Inn for the best burgers and stunning views of St Catherine’s Dock. Other foodie highlights are Bubba Gump Shrimp Co, (for fans of the movie Forest

Gump and fantastic shrimp), The Hard Rock Café or Bill’s Restaurant and Bar. There are also many bars to dive into, Blame Gloria boasts quirky décor and funky cocktails whilst The Punch and Judy exhibits traditional English pub vibes.

Both situated in Covent Garden, you can take in the flurry of street entertainers and get swept up in the excitement around you. So, if you’re looking for the perfect winter city break, then give London a try, it won’t disappoint.

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How Yoga Can Lift Your Mood By Vicki Baumann

Many of us will have heard that exercise helps increase the endorphin flow through the body that in turn can help lift our moods. But what ‘extra’ does yoga bring?

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Today, with the increasing popularity of yoga, it can sometimes be seen ‘just’ as an exercise. It is indeed fantastic for helping keep us strong and

flexible – but it is so much more. It also helps us change the way we view ourselves; providing a calm, meditative time on our mats. Whilst you are in your flow you are not thinking of anything else. Your mind is simply focusing on your breath and movement. Discovering a deeper stretch that the body can achieve, focusing 100% on the balance.

With such concentration through practice, we are able to keep all those other thoughts and worries that often fill our minds to one side. So often after a class I will have a student message or say to me how it has helped them feel more calm, more positive about themselves and go on to have a better day.

"Excellent class. I was feeling down, but you lifted me", Bev I know this to be true. After a hit and run injury had left me needing two operations and a year of rehabilitation to get me back walking unaided, I went back to my yoga mat. Yes, it helped me gain my flexibility and strength back

but the most significant improvement was my mood. My mind. My happiness. Accepting that whilst postinjury I would never be my ‘old self’ – I could and did find comfort and happiness in discovering my ‘new self’.

After all, we can’t go back in life. But what we can do is keep moving forward and finding happiness in what we can do today.

“Yoga doesn’t change the body, it changes the way the person sees itself”, B.K.S.Iyengar - revered yoga teacher

So yes, yoga does improve the mood. But more than that, it helps us change the way we view ourselves.

So, if you are looking for a mood lifter, take another look at yoga.

By practicing this flow it becomes second nature. You are not thinking about the different poses, you are automatically flowing from one to the next. Like a ‘dance’.

It can help you become happier, more positive, calmer and more in acceptance of ourselves.

Enjoy the process of exploring ourselves in a more positive way.

It is automatic. And when you are fully in the flow, your mind, body and breath are in harmony.

Through practice and repetition, we learn to let go and feel our yoga flow. One of the traditional yoga flows that is taught and practiced

It increases the blood circulation and energy through the body and helps bring about many physical and mood lifting benefits.

Crescent Moon Pose

It really is so much more than just a physical exercise.

Downward Facing Dog Pose

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Once we learn to leave our ego off the mat and not to worry about what we can or can’t do today – and start to realise that perhaps we just can’t do it yet – we can start to feel more positive and in tune with our mind and body as it is, right now.

daily is the ‘Sun Salutation’. A combination of poses that flow from one to another that are repeated, multiple times, right hand side, left hand side.

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By Victoria Smith, Specialist Physiotherapist In this issue, we are going to take a look at core strengthening. You have probably all heard the terms core strength / core stability but what do they actually mean? Think for a minute about the different body types a gymnast and a weightlifter have and how they have such differing tasks to achieve. Yet importantly, both need great core strength and stability to do their sport, despite the vast contrast in activities. So, assuming most of you reading this aren’t Olympic athletes, let’s put this into the context of everyday life. Like the weightlifter, we need to be strong enough to lift shopping bags/children/ vacuum cleaners... but also be flexible enough like the gymnast (although maybe not quite as bendy!) to carry the shopping in and put it away, play with children, get the vacuum cleaner upstairs and exercise. To enable us to do these tasks, our core muscles act as stabilisers, creating a stable base for us to move

effectively and efficiently from. A good analogy to help visualise this, is to imagine a tree with good strong roots. On a windy day the tree is flexible as it moves and sways with the wind but will return stably to its central position. Whereas, a tree without strong roots doesn't have the same stability and ability to move with control and flexibility and may even blow over!

So what are these core muscles? And how do I know if they could be working better? Contrary to popular belief, core muscles are not just your abdominals. Yes, abdominals do have a large role to play, however we also need to give some credit to the small, deep muscles around each segment of our spine and those connecting our pelvis from our spine, and around our hips. The other muscle group which plays an important part of the core are the pelvic floor muscles. Core muscles also need to work in harmony with one another, all sticking to their own roles.

Quite often postures we stay in for long periods of time, or certain ways we move, can have a big influence on this. This can cause bigger, more superficial muscles to take over, which can lead to symptoms developing. A simple way to check out your core control is to stand on one leg with no hand support, whilst looking in a mirror. Do you bring your foot into the middle for balance before you lift the other? Do your hips move out to the side? Are you really wobbly? Do you lean backwards or forwards? Do you rotate your trunk? Now bend your knee slightlydoes your knee move in towards the other? Do your hips move out further to the side? If you answered yes to any of these, or standing on one leg just felt difficult, then it may be worth adding some simple core strengthening exercises into your day. In the next issue, I’ll be covering some great exercises to help you improve your core strength and stability without a sit-up in sight!

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Core Strength & Stability

Make 2022 Amazing Fitness With Curves

We all know that starting a new year involves a new list of goals to achieve. A new me, more active, healthier, empathetic - more everything. A renewed version that is closer to the ideal person we aspire to be. What we often forget when we write goals for the New Year is that health should be at the top of our list.

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Not only should health goals include a more balanced diet, but also to create the habit of daily workout routines. Leave the excuses aside, because in 2022, all your fitness expectations can come true. How? With the women's fitness experts, Curves. The Curves clubs offer a personalised service adapted to an individual’s lifestyle and circumstance, thanks to their team of professionals and their workout dynamics, all in just 30 minutes a day. The Curves workout combines strength training, cardio and stretching, and its proven results make them the community that has already won-over millions of women worldwide.

Curves is the perfect ally to help manage menopause The protagonist that upsets hormonal balance in all women is estrogen. It is important to note that estrogen not only regulate a woman's fertility but also protects her from cardiovascular risks. A decrease in estrogen is also related to bone-loss, increased abdominal fat and loss of muscle mass. This is when different mitigating factors, such as exercise, should come into play. Including both cardiovascular workout and strength training. Many experts recommend the need to add strength training to aerobic exercise, since generating muscle mass will help counteract the

loss of lean mass associated with aging. The Curves circuits combine all the necessary components helping women who are experiencing menopause to achieve their goals. This year is the perfect time to change your lifestyle. Why not do it in a supportive, dynamic, and caring environment? In addition, Curves makes it even easier for you, with their 2022 special offer. 2 weeks free, when you become a member. Feel inspired, around friends in a safe and empowering environment, sign up to our latest offer for a limited time. See more details on our website.

Don’t wait any longer! Find your local club on the Curves Website. Click here to learn more.

Herbal Medicine & Menopause By Hannah Charman, Medical Herbalist

Lots of women are interested in what herbal medicine can do to help them with their symptoms,

especially when looking for an alternative to HRT. But what exactly is Herbal Medicine, how do we use it for menopause, and is it safe?

Herbal Medicine

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Simply put, herbal medicine is any medicine made from medicinal plants. The term ‘herb’ is used to describe any useful plant, and the medicines we can make from them come in lots of different forms. I mainly stock tinctures in my dispensary, which are made by steeping the plant in a mixture of alcohol and water to create a concentrated medicine. I usually mix about 6-7 tinctures together depending on what’s needed, and the patient will add about a teaspoonful to a mouthful of water before taking it with food. Other forms of medicine I use include herbal teas, creams, gels, capsules, oils, and pessaries. If you’d rather not use tinctures, there’s always an alternative. Each medicine

is blended especially for you, so we get exactly the effect we’re looking for.

How Can I Take Herbal Medicine For My Menopause? There are two ways you can use herbal medicine to help you through perimenopause and menopause. Obviously, you can go online, or to your

local Health Food Shop, and buy an off-the-shelf remedy. The herbal and supplements industry has become better regulated over the past few years, so those bought in the UK are generally safe, and some women get great results from them. It’s worth remembering too that although herbs are generally safe, we do still need to avoid certain herbs

with some health conditions and be aware of the possible interaction with other medications. Alternatively, you can work with a Medical Herbalist, who’s trained to degree level or equivalent in herbal medicine, and able to make a medicine specifically for you.

My job has changed a lot over the years as GP’s have found themselves spending less and less time with their patients. As well as prescribing and making the herbal medicine, I can explain blood test results to patients, or formally raise any concerns with their GP and ask for more tests.

me which she’d like to start with and put her medicine together accordingly.

When a new patient sees me for the first time, we usually talk for about an hour, and I ask lots of questions not just about her menopause symptoms, but lots of other things as well, including:

The herbs I use aren’t replacing hormones in the same way as HRT, but they do support the body as it learns to adapt, and restore balance.

Medical history from birth onwards Questions about each body system Diet and lifestyle Personal and family history of any serious illness Any other medications currently being taken This enables me to get a detailed picture of my patient, and the herbs required. If a patient has several health issues at the same time, I’ll ask her to tell

Often, I use herbs which contain phytosterols – such as Sage, Lady’s Mantle, or Red Clover. I also use herbs like Vitex Agnus castus which don’t contain phytosterols but do help to normalise hormone levels indirectly. I also work on clearance of used hormones, which is just as important, using herbs to support the gut, liver, and kidneys. In addition, some of the herbs I use are great at targeting specific symptoms, including hot flushes, brain fog, palpitations and anxiety.

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I trained for 4 years, covering many of the same topics that GPs learn, including clinical skills, counselling skills, and pharmacology.

How Does This Work For Menopause?

Often these types of symptoms are aggravated by stress, so I use herbs which help to calm and soothe the nervous system and make stress less likely to trigger them. Likewise, if you have other chronic health problems, perimenopause can make them worse. One patient who’d had Fibromyalgia for 20 years said she’d seen more improvement in 8 weeks of herbal treatment than she did in 10 years with conventional medicine. Herbal medicine treats you as a whole person, and not just the symptoms that you’re experiencing.

Herbal Medicine vs. HRT

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Unfortunately, there are limited studies comparing herbal medicine and HRT. However, what I have seen over the last 22 years in practice is that prescribed herbal medicine can work very effectively, and with minimal side effects. I’m also sure that the medicine is only partly responsible for the incredible leaps forward that I see in my patients. The process of simply having some time to

oneself, being listened to, taken seriously, and feeling more in control of one's own treatment can make a huge difference.

information proving the safety and efficacy of herbs for menopause, that the NICE guidelines allow GPs to recommend them.

It’s the whole care package, including the medicine, that makes the magic happen.

Herbs are, after all, our original medicine, that our ancestors have been using since the dawn of time.

There are some studies which indicate that phytosterols from herbs have a protective effect on bone density and brain health. Certainly, when it comes to bone density, it’s important to have normal, natural cycles for as long as possible. Some gynae problems can make this difficult, so again, herbal medicine can help to work on the underlying causes and make it easier for the body to get back to its best self. Obviously, the sooner we can set to work on any of these problems, the easier they are to resolve!

Is Herbal Medicine Safe? Herbal medicine in the UK has an excellent safety record. Your prescription should be made up by a qualified medical herbalist. Your medical history will be taken into account before any prescription is issued. There’s now enough evidence-backed

I’ve experimented with different ways of working over the years, and now, I find the best way is to combine intensive herbal treatment with weekly health coaching sessions. I’m sure that many of the menopause problems we experience are down to putting our own health at the bottom of the priority list for years. By the time we reach middle age, we’ve usually put family or career first for a very long time, and that can put us on a back foot when we reach perimenopause. A chronically overstressed, overtired, undernourished body is inevitably going to struggle to make the transition smoothly. I focus on key areas; in particular, the fundamentals of good health. If the foundations are built correctly, good health can be experienced for many years.

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Recipes Every season we will bring you delicious menopause-friendly recipes that the whole family can enjoy. Designed to be simple and easy to follow.

Method Saute onions with the olive oil in a large pan until translucent. Add leek, potatoes and knob of butter, stir until the butter melts. Cover with a lid and allow to sweat for 5 minutes. Pour in the vegetable stock and chunky stalks of broccoli. Cook for 10-15 minutes until vegetables are soft. Add the remaining broccoli ‘trees’ and cook for a further 5 minutes until trees are soft but still a vibrant green. Remove from the heat and let cool slightly, blend until smooth. Stir in the stilton cheese until melted. Serve and add optional garnishes.

Ingredients 1 onion, diced 1 tbsp olive oil 1 leek 2 potatoes, peeled and cubed 1 knob of butter 2 heads broccoli, chop both the stalk and the ‘trees’ 1L vegetable stock 100g Stilton cheese

Serves 6 Prep Time 5 mins Total Time 30 mins

Optional Garnishes: extra stilton cheese, cooked broccoli mini ‘trees’, crispy bacon pieces

Broccoli is high in phytoestrogens and stilton is one of

the highest calcium rich cheeses around - making this

the perfect combination to assist you with your Symptom Management Program.

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Broccoli & Stilton Soup

Turmeric & Coconut Fish Curry Ingredients

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4 garlic cloves, chopped 3 small green chillies, chopped 1 tbsp finely chopped ginger 2 tsp finely chopped fresh turmeric 3 tbsp coconut oil 1 red pepper chopped 1 green pepper chopped 1 onion, finely chopped 2 tsp ground coriander 2 tsp ground turmeric 1 tsp ground cumin 1 tsp garam masala ½ tsp chilli powder 1/4 tsp ground cloves 6 green cardamom pods, cracked 12 curry leaves 400ml can coconut milk 1 cup (250ml) fish stock 600g cod, deskin and debone cut into 4cm pieces Juice of 1 lime Optional: 100g of spinach Steamed fragrant rice and spring onion leaves to serve

Method

Serves 4

Using a food processor or blender, whizz the garlic, chilli, ginger and turmeric to make a chilli paste.

Prep Time 20 mins

Heat the coconut oil in a deep frying pan over medium heat. Add the chopped peppers and onion, stirring, for 3-4 minutes until softened.

Total Time 45 mins

Add the chilli paste, spices and curry leaves and cook for a further 3-4 minutes. Add the coconut milk and stock and bring to a simmer. Allow to simmer, stirring occasionally, for 10-15 minutes until slightly reduced. Add the cod and cook for 4 or 5 minutes until just cooked. Remove from heat. Season with lime juice and salt, add spinach if using. Allow spinach to wilt. Serve curry with fragrant rice, topped with chopped spring onion.

Turmeric — and especially its most active compound, curcumin — have many scientifically proven health benefits, such as the potential to improve heart health and prevent against Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant. It may also help improve symptoms of depression and arthritis.

For those of you who like a little heat, top with sriracha sauce or thinly slice fresh red chilies. When using seasoning, try to stick to sea salt. Use organic ingredients wherever possible, to improve the taste and quality of your dish.

Method Heat the coconut oil in a large saucepan. Add the red onion and rosemary. Cook until the onions start to soften. Add the sweet potato, brown lentils, and stock. Add extra water to ensure the vegetables are covered by approximately 3cm. Simmer for 30 minutes until the sweet potato is soft and the lentils are cooked. Add the chickpeas and cook for a further 10 minutes. Transfer to a large serving bowl and add your garnish of choice. Delicious with warmed flatbread or pitta bread.

Ingredients 3 tbsp coconut oil 2 red onion, chopped 1 tbsp finely chopped rosemary sprigs 1 medium sweet potato, chopped and diced 1 courgette roughly chopped 200g brown lentils 750ml vegetable stock 400g tin of chickpeas, drained Optional garnishes: cashew nut cream, sriracha sauce

Serves 4 Prep Time 15 mins Total Time 45 mins

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Lentil, Sweet Potato & Chickpea Vegan Stew

No-Bake Protein Bars Method Line a small square cake/ brownie tin with parchment paper.

Stir and pour over the dry oat mixture breaking up the dates.

Process dates in a food processor until small bits remain (about 1 minute) to form a dough-like consistency.

Once thoroughly mixed and cooled slightly, stir in the cocoa nibs.

Optional step: Toast your oats (and almonds if raw) in a 180 C / 350-degree F oven for 10-15 minutes until slightly golden.

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Place dry ingredients; oats, almonds, cranberries, mixed seeds, dates and salt in a large mixing bowl, set aside (not cocoa nibs). Warm honey/maple syrup and peanut/almond butter in a small saucepan over low heat.

Ingredients 1 heaped cup pitted dates 1 1/2 cups rolled oats 1 cup almonds 2 tbsp of chopped dried cranberries 2 tbsp mixed seeds ¼ tsp fine grain sea salt 1/4 cup honey (maple syrup if vegan) 1/4 cup creamy peanut or almond butter 45g raw cocoa nibs

Transfer mixture to prepared tin, spreading it into an even layer. Using damp hands press down on the mixture. Compress the mixture as much as possible. Cover with parchment, and let firm up in the fridge for 23 hours. Remove bars from pan and chop into 10 even bars. Wrap individually and store in an airtight container for up to 2 weeks (if they last that long) or freeze for up to a month.

Cacao nibs contain many antioxidants that help reduce cell damage in your body, promote healthy digestion and increase the levels of the hormones serotonin and dopamine in your brain, which positively impacts your mood.*

*More information about the health

benefits of dark chocolate on page 28.

Serves 10 Prep Time 20 mins

Total Time 40 mins

Carbohydrate Conundrum By Charlotte Hunter - Nutritional Therapist

Nearly everyone seems to be pushing some form of restricted diet these days, such as low fat, high carb, high fat, low carb, keto or even vegan.

Unfortunately, the messages are conflicting and can leave you feeling confused about what is best for your health and your waistline.

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Metabolic flexibility is crucial and is what allows our metabolism to run smoothly. Metabolism refers to the chemical reactions in the body's cells that convert food into energy. This process functions like a well-oiled machine, so it can switch from using carbohydrates and glucose straight after a meal to using fats for energy during periods of fasting. Unfortunately, during menopause, the significant reduction in oestrogen causes this system to lose flexibility. This can literally tip the scales and lead to the unwelcomed belly fat that often strikes during the

transition years and beyond. The all too familiar muffin top can be incredibly frustrating if you're struggling to squeeze into your favourite jeans. Still, it presents more sinister problems in the form of increased cardiovascular risk factors.

How can we navigate the carbohydrate conundrum during menopause? And how can we reduce our risk of

You might have heard that a low carbohydrate diet is a magic bullet. Not necessarily. Whilst a low carbohydrate and higher fat diet is commonly recommended for menopause weight loss, studies have generally shown unconvincing outcomes. Not all carbohydrates are created equal, and it is essential to make wise choices so you can enjoy them as a food group without missing out.

A solid body of evidence supports the substitution of refined carbohydrates, absorbed very quickly as sugar into the bloodstream, with whole grains and dietary fibre that slow the absorption into the blood. In addition, choosing foods with a lower glycaemic index (GI) can help stabilise blood sugar levels and improve our metabolic balance. GI is a rating system for carbohydrate containing foods and tells us how quickly they will affect blood sugar levels. Why not swap higher GI staples like white rice, pasta, and bread for lower GI whole grain versions? Also, adding plenty of fibrerich coloured vegetables to every meal will ensure a plentiful supply of the good stuff to keep your blood sugar stable. As a result, a little of the not so good stuff, in the form of occasional treats, won't do you any harm. My favourite carbohydrate balancing approach for menopause is the Mediterranean Diet. It contains plenty of plantbased foods such as whole grains, vegetables, legumes, nuts, seeds, fruit, and healthy oils. It also contains eggs and fish with moderate amounts of lean meat. The Mediterranean Diet is a nutritious plan for life rather than a 'diet' or a restrictive regime. Studies have shown its association with lower abdominal adiposity, otherwise known as belly fat, and overall healthier body composition during perimenopause and menopause. It really works, even though it may sound too good to be true!

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These include weight gain, high cholesterol, raised blood pressure, metabolic syndrome, insulin resistance and type 2 diabetes.

cardiovascular disease and avoid unnecessary weight gain?

Chocolate & Menopause By Dee Murray - Founder, Menopause Experts

Great health benefits of dark chocolate during menopause We all love chocolate, and we have some good news – dark chocolate can be good for you! Several scientific studies have linked eating chocolate to various health benefits that can be especially

beneficial for women going through menopause.

Dark Chocolate & The Brain

Though dark chocolate does contain caffeine, generally there would not be enough to bring on a hot flush. We do only recommend a small amount of dark chocolate daily.

We want to address the benefits that dark chocolate can bring, especially to the brain.

Make sure it is really good quality chocolate with a high percentage of cocoa, it needs to be ideally 75% or above.

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We love Montezuma Chocolates, and their dark chocolate buttons are to die for. These buttons are a great way to introduce yourself to dark chocolate, and wean off milk. Milk Chocolate can be unhealthy as it can contain mostly sugar, and it is often used as a comfort food.

There have even been studies in the USA regarding the benefits of dark chocolate and how it could help prevent or slow down dementia. I noticed this with my own mother who is now 91 with stage 5 Alzheimers. She spent just 2 years away, living in semi-sheltered accomodation, later having a spell in hospital, until she returned to live with me. During that time, she was not given dark chocolate, which I regularly gave beforehand, and noted the decline in cognition. Now, she has chocolate again every day, I truly believe it makes a difference to her mental wellbeing and function. Plus, it is packed full of antioxidents which helps with blood pressure too.

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Self-care is about ensuring that our own physical, emotional and spiritual needs are met As women we have a tendency to put others first, in particular our partners, children, other relatives, friends and the demands of the workplace. Many of us will have grown up watching our mothers put everyone and everything else before themselves. When our bodies change throughout menopause, it can also have an impact on our ability to manage stress, anxiety, self-confidence, and self-image. This is why it is of vital importance that we take regular time out for ourselves in order to self-care.

Tips For Self-Care During Menopause Get enough sleep A good night’s sleep not only enhances your mood but is a critical factor in maintaining overall wellness. Try to stay away from electronic devices such as your smartphone or tablet.

While there are now some very good apps for relaxation, the blue light from phones and tablets inhibits the production of the hormone melatonin. Reduced melatonin makes it more difficult to fall and stay asleep, so it is best not to use these devices for at least 30 minutes before going to bed.

Make time for exercise Just as a reminder, NHS guidance is that women of menopausal age should be aiming for 150 minutes of moderate activity per week or 75 minutes of vigorous intensity activity. Find a form of exercise that you enjoy as you are more likely to stick to a regime if it's an activity that you derive pleasure from. Some women enjoy high intensity workouts with weights in a gym, whereas others might prefer dance classes, a brisk walk, or jogging in their local park. The choice is yours, and if this is something that you can enjoy with your partner or a friend, then again it is something that you are more likely to commit to.

Exercise is known to release endorphins which are chemicals that interact with receptors in your brain. Not only do endorphins reduce your perception of pain – which is always good during exercise, but they also trigger a positive, almost euphoric feeling in the body – which enhances mood and self-confidence. There are so many benefits to exercise for women experiencing menopause, including improved bone health, counteracting muscle loss, weight loss, improving stamina, balance and even increasing libido.

Go outside and enjoy nature There has been much talk on the benefits of being outside, fresh air is invigorating and it's important for your health to get the right amount of Vitamin D from a safe amount of sun. A brisk walk, cycle ride, jog or some gardening can also give us quality thinking time and that all-important ‘me time’.

Eat a nutrient rich diet Getting the right vitamins,

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Self-Care & Why It Matters

minerals and other nutrients is really important.

helps the body regulate its temperature.

Learn which foods can provide a balanced diet and help minimise and mitigate symptoms.

If you can, ask to sit in a cooler, well ventilated, part of the office. Ask your employer for a desk fan or use a small portable fan that you can use either at work and when you are out. Wear clothing made of breathable fabrics, such as cotton, and dress in light layers that can be easily removed when necessary.

Likewise, it's important to avoid refined sugars and limit alcohol consumption, as these can trigger symptoms like hot flushes.

Stay cool and hydrated Hot flushes are one of the most common symptoms that interfere with our daily lives, when going through our menopause journey. For some women, these can be severe and embarrassing. Keeping cool is a great way to self-care, particularly in the workplace where we can feel more self-conscious about our temperature fluctuations. Drinking plenty of water both helps you cool down and

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Communicate with your partner, family and friends Contact with loved ones and friends is an important part of self-care, especially if you are experiencing symptoms such as anxiety. While some people are more extroverted than others, we all need that close human contact.

It is especially important to talk to your partner so that they understand what symptoms you face. Relationships can potentially suffer, especially if your symptoms impact your libido or you have vaginal atrophy thus making intimacy more difficult. By being in touch with friends, and talking to your loved ones, you can support one another. If your friends are of a similar age, many may well be experiencing similar symptoms – or different symptoms all together.

Fashion It’s cold outside so snuggle up inside our pick of the best knitwear this season, cardigans are great for layering if you suffer from hot flushes. Team your jumpers with a chunky necklace for a smarter look for work. We know you will love this selection!

Editor's picks, this season. This classic cashmere roll neck jumper John Lewis & Partners is a definite wardrobe staple at £89.

Great for weekend wear with denim this high neck cable jumper is available at £34 from Next.

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Cutest cable cardigan in cheeky pink, this is so pretty and is available in a range of colours from Cotton Traders £29.

Perfect for work and play! This emerald ribbed textured jumper from Roman is only £25.

This hooded relaxed cardigan in navy works well as a jacket on a brighter day from Boden £140.

This bright cheery red textured knit button detail jumper is perfect for brightening dull days from Roman at £35.

This gorgeous cable knit longline cardigan is the perfect knit to keep you warm, available from TU at Sainsburys £25.

This lovely longline Knitted cardigan with heather and lavender hues is casual and pretty by Cotton Traders £35.

This lambswool rollneck jumper is a smart and elegant pick by Superdry at Next £55.

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This sage chevron tunic available from Nutmeg at Morrisons is a steal at only £10.

Cucumber Clothing Giveaway Cucumber is the brainchild of North London friends Nancy Zeffman (formerly in advertising with Saatchi & Saatchi) and Eileen Willett (ex-Nicole Farhi).

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They are friends who met at the school gates almost twenty years ago, and who recognised the need for a stylish, sustainable clothing and sleepwear brand that used luxurious cutting edge fabric technology for modern multi-tasking women. All pieces are made from soft, performance fabrics that are anti-crush, thermoregulating, multifunctional, easy care, and comfortable to wear. Cucumber is all about ‘making luxury comfortable’ empowering women in their busy lives. Sustainability and slow fashion are at the heart of what Cucumber does.

Every collection is designed, sampled, manufactured, graded and warehoused all within a 5-mile radius in London. Cucumber’s fabrics last up to six times longer than cotton, anti-crush technology means that they require minimal washing, little or no ironing and are hang-dry, all helping to reduce water and energy consumption. Cucumber produces small runs, with a view to limiting fabric waste and avoiding ending up with deadstock fabric. All labels and trims are sourced within the UK, and packaging is recycled and recyclable.

Recently Cucumber launched their trailblazing Loan-toOwn scheme that allows customers to try before they buy and to keep only what they love. Returns are sold on through their brand new 'pRELOVED' collection. Cucumber’s slow fashion ethos has fans in everyone from Claudia Winkleman to Lisa Armstrong, and has appeared everywhere from the pages of Elle, Grazia, The Times and Sunday Times, The Daily Telegraph, Dragon’s Den, The Lorraine Kelly Show, BBC Radio London and many other places.

FREE PRIZE DRAW - WIN CUCUMBER CLOTHING For a chance to get one of these items from this great giveaway, email: magazine@menopauseexperts.com with your name and address, stating the chosen item and the required size.

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Sweatshirt in Navy £89 Available in sizes S-M M-L L-XL

Robe in Silver at £125

Ribbon Tie Top in Navy £89

Available in sizes S-M M-L L-XL

Prize Draw Terms & Conditions By entering this prize draw you agree to disclose your details (name and image) for the purposes of despatching your prize and publicly announcing a winner upon an acceptance. This also indicates your agreement to be bound by these terms and conditions. No responsibility can be accepted for entries not received for whatever reason. You must be 18 or over to enter. The winner will be selected at random. Any defamatory disclosure on the competition or elsewhere, whether related to or irrelevant to the promotion will be excluded from the winners’ selection processes. There is no entry fee or purchase necessary to enter and purchasing any item will neither lower nor boost your chances of winning. Prize must be shipped to the winners' registered address within 28 days of announcement. There is no cash alternative and the prize cannot be transferred in any way, but the winner can refuse the prize if they so wish.

Menopause Transformation By Jane Kelly

Taking charge of your life and transforming yourself during your menopause journey is truly possible! We talk to Jane Kelly who has done just that!

A few days before my 50th, I decided it was time to start living my true life and become the best version of myself!

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Now, at 51, I’ve lost 4 stone in weight and feel healthier than I’ve ever been, transformed my appearance so much that people didn’t recognise me after lockdown. I rebranded my business to follow my passion as a mindset coach to help other women achieve what I have, ended a troubled relationship, and now share my life with a wonderful new man.

Here’s my story They say it can take a split second to change your life well, whoever said that was absolutely right! The day I lay on the ground after falling down some stairs, wondering if I’d broken

my neck… that was the time for me. Fortunately, it was tissue and muscular damage but because I was heavy and not agile, I fell hard. I still have physio, but every day I count my blessings. I then spent my 50th birthday in bed, ill. But the next morning, I began planning and laid out my goals and targets, and started on that new life I wanted. I was 4 stone overweight, unhappy and unhealthy. I despised myself for losing 5 stone in the past (twice) and then putting it all back on again. I kept asking myself, how could I have let this happen? But in my heart, I knew why; I had not taken responsibility for me or my life. I knew I was perimenopausal and needed to help myself, so, with the encouragement and guidance of my weight loss coach, Claire and my sheer and utter determination, I got armed and ready for my journey. One of the most important factors for me (a system I now use with others) was why I wanted to lose weight. I listed the ‘whys’ down and then set myself weekly targets.

I knew that if I successfully achieved my weekly targets, I could achieve the monthly targets and eventually, my goal. Importantly, I gave myself time and set realistic targets.

My motivations were: Deal with my menopausal symptoms. Give my body the best chance of healing if I fell ill. Wear a pair of pink shorts that I had bought 4 years ago. A profile picture that I didn’t hate; I wanted to be an online coach, so I had to be more visible on camera. I wanted to feel confident and love myself when I looked in the mirror, knowing that I had done everything I could to help myself. No more yo-yo dieting – only new habits – change my mindset and lifestyle.

How I did it: I took responsibility and ownership for me. Kept to a routine – I visualised myself slimmer and wrote how I felt when I had

achieved my goal every day. I had goal-clothes on display and planned my new wardrobe and appearance using Pinterest boards.

I weighed myself every day and bartered with food. If I wanted to eat out or have a larger dinner, I would cut down during the day or have a leaner meal the next day. I prepared my own meals, so I could portion control and decide the content. I still had treats but limited them. I lost 2 stone by October 2020,

Today, I’m in maintenance and toning mode. I will never go back to how I was, as I love my new, healthy body and mindset too much. I now help others find and live their true potential in business and in life, as a mindset coach. I also have an amazing relationship with a new man that I manifested, but that’s another story!

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Ate easy and simple meals, with reduced portions. I mostly ate vegetable and lentil stir-fry’s with a small amount of rice or noodles for dinner, followed by a mini choc ice-cream.

but then my relationship ended suddenly. He left in December 2020. But I kept on track, because then I had my next target to reach; to be ready for my new relationship.

Free Training Our Founder Dee Murray qualified in the 1990s as an advanced psychotherapist and is recognised as a leading light in human behaviour. Her award-winning programmes have become known as comprehensive support to women going through hormonal change. She will tell anyone who will listen how important information and education is, not only for physical wellbeing but perhaps just as important psychologically. She believes that good mental wellbeing forms the bedrock that supports physical health.

Education prevents feelings of helplessness as Dee explains: "A close friend of my mother decided to end her life at only 54, after suffering severe bouts of depression and anxiety associated with menopause.

perimenopause myself, to bring about change to 'the change' and remove the stigma and taboo that is now seen as old-fashioned. Education allows women to feel uplifted, empowered, and more confident once they know what is happening biologically and psychologically."

What do we cover during training? We believe in making things as simple as they can be. So with that in mind, we have tried not to use too many clinical words or expressions, however, it is important that you understand quite a bit about the biology of the female body.

Once you understand what is happening, everything else falls into place. You'll discover what estrogen is, why we need it, and how many other hormones contribute to our health like progesterone, and even testosterone! We also investigate the pros and cons of HRT (Hormone Replacement Therapy) and other ways to best manage symptoms, through diet and lifestyle as well as clinical intervention where needed. In some cases both natural remedies and/or HRT are appropriate. However, many women cannot (for a variety of reasons) have HRT. You will learn about what happens within the brain during perimenopause (the lead-up to not having periods any longer). PLUS We include information on exactly what the three stages of menopause are, and how you can better understand where you are in the menopause journey.

The suicide rate in women's midlife has been increasing over the last few decades, so I decided when I experienced

menopauseexpertstraining.com

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We supply our education free of charge, because we want all women to feel educated regardless of financial status.

Oh, Knickers! By Mel Byron, Comedian

How are you supposed to know whether a garment is suitable? Or seemly? Or if it keeps everything in its place? I am, of course, talking about garments of the foundation kind. At the risk of oversharing, I find this pantbuying business a veritable minefield. What, in the name of Copacabana, are Brazilians? Are they the favourites to win the Knicker World Cup? Or do they dance an impromptu samba after unwise quantities of caipirinha?

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I’ve been to Rio and I’ve seen those ladies. Their bikini bottoms wouldn’t cover a mole, and I don’t mean the pesky rodents that dig up your lawn. I surmise that Brazilian means small. There are high legs, low waist, flexifit, even luxury bridal, if you please. I’m not normally a person who lays their underclothing woes before strangers, but with such a

huge choice, and a suitability ratio to navigate, I might need help. Should I even bother? As I enter the autumn of life, aren’t coverage and comfort my Key Performance Indicators? They certainly are for shoes, why not for higher up? But girls, we don’t want to feel like we’re giving up. It shouldn’t be away with the tampons and hello granny pants. That said, my husband hasn’t noticed the greater preponderance of flatties in the shoe rack, so he’s hardly likely to remark upon increasing numbers of passion killers in the laundry. (‘Er, what’s laundry?’ – actual quote!) And then there’s shapewear. That’s ‘wear’ intended to change our ‘shape’. Or, as we used to call it when I was a young ‘un, a girdle. Since the dawn of time, the female form has been the subject of painful alteration.

melbyron.com

Victorian ladies would pass out with pain in their whalebone stays, then get up and finish their needlepoint. Fast forward a century or more, and younger me is squeezing into a girdle pretending to be skinny and fooling nobody. I had been advised to buy a size down, to really pull in that paunch. Trouble is, the fat doesn’t disappear. It’s just being compressed, ready to launch itself at speed on innocent bystanders at the nightly unveiling. Not sexy at seventeen, and near fatal at fifty. It would be remiss of me not to lecture on the evils of those cheese grater things. Before anyone writes in, I know the nickname for thongs is cheese wires, but one brainfogged slip of the tongue, and there you are, with a hilarious in-joke and wishing terminal agony on the rest of the sisterhood. I know there’s a sort of pleasure in pain, but you could just stick your arm in the oven, and at a time to suit your busy schedule. Don’t try that, by the way. Don’t buy thongs, either. Or do. Buy what you want. We are menopausal, not joining a convent. If you like it, wear it. Heck, I might go back to shapewear one size too small. Or, as I plan to market it – the Brazirdle. See you in Rio.

Little Leaks: What Can We Do?

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For all women with little leaks: we just wanted to say that we're here for you.

know a little too well. A good physiotherapist can help get your pelvic floor back in shape so do see your GP for a referral.

We know what it’s like to live with little leaks because we’ve had them too.

So what are Giggle Knickers?

In the UK, just over 3 million women experience stress incontinence. Little leaks affect everyone differently, but no matter your experience, it’s never easy.

Giggle Knickers are a discreet, eco-friendly, and feminine pair of washable knickers that will keep you feeling dry and comfortable.

We hope that by raising awareness of this condition, we can empower the millions of women out there who are just like you.

So, what exactly is stress incontinence? Stress incontinence happens when the pelvic floor muscles are weakened or damaged. This means that if any pressure is put on your bladder, a little leak may slip out. So, if you cough, exercise, sneeze, or giggle, you can expect to have one of those whoops moments we all

They are an alternative to disposable pads so can greatly reduce the environmental impact of sanitary waste. We know that due to stigma, many of you will go to extreme lengths to conceal your little leaks or even stop doing the things you love so we decided that we had to do something. We wanted a practical solution that helped break down these taboos and let you regain your confidence. It’s time to change your knickers - not your lifestyle!

Worried about LITTLE LEaks? Not anymore!

specially designed Giggle Knickers are discreet, washable knickers that keep you dry and fresh all day UK Sizes 4-24 the modern alternative to pads

Find out more at www.giggleknickers.co.uk

Home & Garden We move into winter with naturals still trending but with an added retro look.

Editor's picks, this season.

Linoso sofa with chaise in Terracotta, RRP £829 from Sofa Sofa

46 Rattan floor lamp £55 George at Asda

Oliver Bonas vintage wicker chest £745

Otis throw by Laura Ashley at next £75

Blue Grey Velvet cushion cover H&M Home £6.99

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Audrey linen pillow cover in terracotta Oka £70

Gold Brass Trays from £11.99 Zara Home

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Gloucester accent chair in natural by Next £325

A contemporary wood panel wallpaper in nude from I love wallpaper at £22 a roll

Floral Print Duvet Cover Zara Home From £49.99

Fringed soft chenille blanket by H & M Home £17.99

Basket with contrast handles by Zara Home from £19.99

Wicker look pavia sideboard at made.com £329

It is winter but there are still a few things to do to make sure you prepare your garden for the cold frosty weather and to get it ready for the spring growing season.

Garden beds If it is not too wet or frosty, dig over your bed if the soil is clay based, this will allow the frost to break up the soil and improve its structure during the winter months. However, if you have sand-based soil it is best to wait until spring to dig over as it is already free draining.

Plants Dead-head autumn-flowering plants and prune summer-flowering shrubs before the first frosts and make sure you shore up plants that will be prone to damage in winter storms.

Grass Despite being evergreen, grass is dormant during winter months, so it is best not to walk across it to keep it from getting damaged, if necessary, use a plank to distribute your weight.

Pop a jacket on Winter salad plants should be protected with a cloche to protect them from the weather and pests. Other plants should be wrapped in fleece or bubble wrap and bring more delicate plants into the greenhouse or indoors.

Fruit trees Fruit trees are dormant now, so it’s safe to prune them. Remove dead and damaged wood and try to ensure that the branches aren’t rubbing. Wear gloves, use sharp, clean tools, and cut at an angle, facing downwards to try to prevent rainwater running in causing rot.

Wildlife Make some fat balls with nuts or seeds and leave water out for our feathered friends. Tie some short lengths of bamboo together and pop somewhere low down for bugs to stay and try keeping an area of your garden untidy, with a pile of logs and fallen leaves to make the perfect hedgehog house.

Compost Beds will benefit from a spreading of compost so you can benefit from healthier plants next year. Create a wire cage to collect leaves, pop a little soil on top to help it break down.

Weed matting To prevent loss of nutrients in the soil from heavy rain and avoid weeds springing up, put a layer of weighted down weed matting over empty vegetable beds during the winter months.

Tidy and clean your tools Now is a good time to make sure your tools are serviceable for next year by making sure they are clean, sharpened, mended, and put away. It’s also a good time to have a clean out in the potting shed or greenhouse.

Planning Now is the time to put the planning into place for your garden next year, if you are making changes, it is easier to see when the garden is clearer. Why not put the plan down on paper, going back to it often to add more detail to be sure you are happy for when the gardening starts up in the spring.

Pensions & The Worrying Gender Gap By James Biggs When I told my wife I had been asked to write this article she had mixed emotions. She is going through the menopause (not “we” as some husbands say).

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She was pleased that finances, pensions, menopause and the workplace were going to be addressed. But also saddened that the world I work in (financial services) has so few women in it, that this is being written by a man. I can’t disagree. I want to address this up front. I have been a champion of financial education and engagement for many years now and firmly believe it should be mandated in the school curriculum. But it isn’t. So, I encourage employers to embrace the need for financial engagement in the workplace and help deliver messages to everyone I can meet.

this year - a 21-year-old woman can expect to have £100,000 less in her pension fund compared to a 21-yearold man when they get to retirement. How can this be? Let me cover it in points for clarity:

The gender pay gap

This has led me into many moments where I have championed the need to address financial, and in particular, pension injustice in relation to women. And if the language I use in this message gets to a point of “mansplaining”, I urge you to call me out! Let’s look initially at some of the problems women have in pensions. Here is a sobering headline reported by Scottish Widows earlier

Maternity Longer paternity leave and shared parental leave policies in the workplace now exist. But in most cases, women still bear the burden of childcare duties. My wife doesn’t regret doing this, was fabulous at

Compound growth is the 8th wonder of the world. My wife’s pension funding had a huge gap in her 30s and missed out some vital compound growth and momentum.

Returning to work Many women who have taken long maternity breaks have to return to work in a part time capacity, and in lots of instances start again at the bottom - my wife experienced this. But by being part time, she had a smaller salary, which meant smaller pension contributions, which in turn widened the gap.

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My mantra “everyone counts or no one counts”!

Old news now but despite being reported on by the biggest companies, has not gone away. However, current new employees like our 21-year-olds, can now expect to start on similar salaries. This is a good recent development.

it and yes, worked full time as a mum and often much harder than me. However, her pension contributions stopped. The number 1 reason there is also a “gender pension pay gap” is this funding hole created during childcare.

Auto-enrolment

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This was introduced in 2012 and has been hailed by the government as a huge social success. However, earnings must hit £10,000 per annum before you can enjoy the benefits of this compulsory scheme and employer pension contributions with over 70% of those left out of the process are part time women. This needs changing and lobbying groups are working on it. To quote my wife “If men’s pensions were rubbish, they would have been sorted by now!”. Once again, I can’t disagree.

Menopause With nearly 50% of the workforce now being female, there are over 3 million women working over the age of 50. Few employers have

ANY policies that consider women going through the menopause journey. But it is thought around 10% women stop work due to the challenges they face at this stage of their lives. It is clear that the symptoms of menopause hamper many aspects of work – confidence, promotions, recognition and more. This impacts pension planning because once again, lower resultant salaries mean lower sums being paid into pensions. My own experience recently resonates on this last point. I was delivering some pension messaging to a manufacturing company and the employer set up 1-1s for employees to drop in have a chat. One employee poured her heart out. She was in her early fifties and struggling with hot

flushes on the production line. She had brought her own fan into work to help, but her male supervisor banned her from using it, quoting health and safety issues. She also said she had previously had a higher paying role as an IT manager in a bank, but when her menopause symptoms started to impact on her memory, she had to quit. This directly impacted on her financial stability and pension funding. I left that meeting feeling pretty powerless. The meetings I hold are confidential, so how could I tell her HR team? So, I decided that I would write about this subject and be vocal about it, using my LinkedIn network. It is a small start and I have a small voice – but we have to start somewhere, and I am happy to do so here.

EBC’s expertise in wellbeing can help your employees in all areas of their lives. Our engagement delivery is award-winning.

queries@ebc-llp.com

We seem to have struck a chord with employers

We've been very busy Great people

Great experience

Great value

Mental Wellbeing With HIVE

workplace and to create workplaces that enhance our mental wellbeing.

Work should be good for our mental health, giving us a sense of belonging to a team with a shared purpose. Mental wellbeing should be recognised by leaders as a strategic driver for business growth; after all - we can only thrive in the workplace when we are feeling well. Minds@Work produces free live and virtual events to inspire and equip people to enhance mental wellbeing at work. Our events are open to everyone, working at every level, in every industry. When the pandemic hit, unprecedented pressure was put on individuals and businesses.

Many of us struggled with our mental health. We all needed to feel genuine care, support and human connection, while remaining at a safe, social distance. We rose to this challenge by creating a new virtual peer support programme called Minds@Work HIVE, a 90 day journey toward better wellbeing.

The aim of the HIVE programme is to: Create supportive and enduring relationships that are good for mental wellbeing

equipping and empowering them to make positive choices for their health. Our strength comes from the diverse nature of our generous community, which includes HR Directors and other leaders, wellbeing service providers and people who have recovered from mental illness. People join us because they share our mission and want to collaborate with others in our community to make a difference.

Improve the overall wellbeing of participants by inspiring,

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Minds@Work is a UK charity working to eradicate the stigma of mental illness in the

Brand Licensee Spotlight Featured: Andrea Newton

Andrea has been a training consultant within the corporate world for over 20 years, and with a background in HR has helped literally thousands of managers, across all industry sectors, to develop the skill and confidence to have conversations that matter.

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She hosts the weekly Really Useful Conversations podcast, encouraging organisations to get comfortable with the uncomfortable and have conversations that they ought to be having. Whether tackling performance issues or supporting mental health, Andrea believes there are 7 Significant Conversations that all leaders should be able to have, and so adding the conversation about menopause in the workplace was a natural progression for her business, and one that she feels will be extremely useful to her corporate clients. She is also a qualified suicide intervention tutor, so is very familiar with the concept

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of difficult conversations about sensitive issues, and with her work in the mental health arena, is aware of the negative impact the menopause can have in that regard. Combine this with her background in HR and she is perfectly positioned to help employers step up and do what needs to be done - from creating a menopause policy to training line managers to enable them to support their staff in an appropriate way. Andrea wanted to be able to help managers and leaders support their team members with such challenges as well as offering the opportunity for employees to be better educated, and was concerned that the material and learning she could offer

would complement the high standards she delivers in other areas, so choosing to work with Menopause Experts Group made perfect sense. Having gone through the extensive training herself, she found it very thorough and was pleased to see that the material was suitable for both women AND men, and that her other passion, mental health and wellbeing, were covered well. At the moment she is working purely online due to the pandemic, but is based in the North West of England, where she looks forward to one day having the opportunity to safely deliver training in her local community, as well as with her corporate clients.

She works in a way that is very practical, down to earth and straightforward and clients appreciate her no nonsense, factual approach to issues that don't get talked about enough. Andrea is very much looking forward to being able to add real value to her clients with the addition of menopause training and education, and looks forward to operating as a Brand Licensee in the UK with the support from the Menopause Experts Group and would encourage anyone who is looking for a very comprehensive and valuable resource to look into the License option as a worthwhile addition to their business.

Earn Extra Income, Change Women's Lives. Click here to find out more.

When A Relationship Breaks Down By Dr. Sheila French Sadly, many of us have relationship break ups just at the time we are suffering with menopausal symptoms that already impact on our emotions and mental wellbeing. Around 40% of people who get divorced are in their 40-60s. Whether it’s a long or short term relationship, it can still be devastating.

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People are often brokenhearted, floundering and looking for answers as they really don’t know what went wrong. Whatever the circumstances, when you have loved someone, and you have spent time together, when it ends you will feel pain. You cannot avoid it. How you cope with it can be managed, aiding recovery. You may want to move on and meet someone else, but to do so, you must heal. Firstly, it is important to understand that we cannot avoid grief. It’s a loss, there is a gap in your life where that person once stood. Whether you lived together or not, he or she is missed. Your emotions may be going

There are small activities you can do immediately. Firstly, let’s work on moving to a more positive mindset. Affirmations are a great way of healing or changing a mindset. Here is a suggestion for you: Today will be a good day. I am going to be happy. It will be okay. from anger to sadness within seconds. You may start to over-think. Going over scenarios again and again. As we ruminate, quite often the thinking gets distorted. We blame ourselves and the self-talk becomes very negative and can lead to depression. We are totally unaware of how we are talking to ourselves, this applies even if the break up is not our fault.

Why do we get angry with ourselves? As children we are taught to love others, but are we taught to love ourselves? If we wish to heal then this is a time to practice self-love.

Secondly, practice selfkindness daily. Here are some suggestions: Go for a walk each day. After a difficult moment, find a healthy reward. Stop and take 5 deep breaths – following the whole breath as it comes in and goes out of the body. It works - give it a go! Remember to take care of yourself.

Menopause Experts is proud to announce a range of CBD oils, now available at menopauseexperts.com/shop

There are so many discussions being had about CBD oil and the benefits of using it as part of a symptom management supplement. We thought you might have some questions and have tried to outline all the pros and cons.

Is it legal?

What is CBD Oil?

Will I get high?

Cannabidiol (CBD) is a phytocannabinoid discovered around 1940. It is one of 113 identified cannabinoids in a cannabis plant, along with Tetrahydrocannabinol otherwise known as THC.

No, because of the low concentration of THC in most CBD Oil products, you will not feel that high sensation associated with cannabis.

It accounts for up to 40% of the plant’s extract according to Wikipedia and science. As of 2019, clinical research on CBD including studies related to menopause symptoms is still ongoing, however, there is increasing anecdotal evidence supporting claims that CBD Oil can help relieve chronic pain and other symptoms.

In some countries, CBD is legally used in clinical practice to help cancer patients and those with epilepsy. In the UK it is legally sold providing the THC content is less than 0.2%.

How it can help symptoms of menopause? So many symptoms can be relieved by CBD Oil that includes stiffness of joints through inflammation, headaches or migraines, acne, anxiety, depression, mood, appetite, and because you start to feel better in some cases this may also improve your sex life too.

Featured: Natural CBD Oil (THC-Free) 5%/500mg If you have been doing free menopause training with us, you will know that our bodies are full of estrogen receptors. Well, it turns out that it’s no different for the Endocannabinoid system. This refers to a collection of cell receptors that interact with chemical messengers (hormones) and help the body in terms of health.

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CBD Oil: How Can It Help Menopause?

Alcohol-Free Is Booming Menopause Experts is now selling alcohol-free wines in their online shop.

Why have Menopause Experts proudly partnered with Thomson & Scott? As Dee explains, "Because we love them, and the Founder, Amanda, shares the same values as we do.

Lowering our alcohol intake will significantly reduce negative menopause symptoms like hot flushes, night sweats, brain fog, and forgetfulness."

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It could even improve your libido. We, at Menopause Experts Group, recommend Noughty as part of our Symptom Management Program because it tastes great, and you will still feel as if you are part of the party! Serve chilled in a champagne flute. You will want to buy a case (or two), it is that good! It is also perfect to serve your guests who are driving. Guilt-free, delicious, and satisfyingly great! Developed by a woman after our own heart!

Dee Murray, Founder of Menopause Experts enjoys Noughty

CLICK HERE TO BUY NOW

Consulting Your GP We talked to Dr Ella Russell, member of our panel of experts, for the best advice when speaking to your GP about menopause.

Be Inquisitive Do some reading and research before you go. Know what the hormonal and nonhormonal treatment options are.

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Understand how they work, how long they take to have an effect and possible side effects.

Be Clear Prepare a List of your symptoms but, if possible, prioritise the top three symptoms or things you are struggling with. This will help you make the most of the 10-minute consultation you will have with your GP and will make sure you don't forget anything.

Be Honest Many women still feel as though they can't 'bother 'the GP as they are 'too busy' or feel they can't talk about

embarrassing symptoms, especially with a male Doctor. Remember, the Doctor is there for YOU and you deserve the help and support you need if you are struggling with your health or want to protect yourself from future illness. If you have vaginal dryness or bladder leaks for example, talk about it as there are so many great treatment options available to try and help.

Be Assertive Ask questions if you don't understand something the Doctor says and ask about pros and cons of treatment options and any risks of the treatments offered. If you feel 'fobbed off' or you are refused suitable treatments, politely challenge the decision making and if need be, get a second opinion.

By Helen King

I run a friendship website for women called togetherfriends. We offer friendship to women, and have over 7000 members spread throughout England, Scotland, Wales and Northern Ireland. I set up togetherfriends 9 years ago, during my 50’s. This was a time when my kids were leaving home, I was caring for my elderly mum, and I felt a little lost, not knowing where my career was taking me. I wanted to go for a walk but had no one to go with, and realised that although women love to have friends, they are not always available

to meet up due to other commitments. So I took the plunge and set up togetherfriends online to allow women to connect one-to-one with each other and arrange to meet as they pleased, at times to suit them. We provide a confidential, easy-to-use service where members connect via our secure messaging system. Our site is free to register and view suitable matches. Then a small admin fee is charged to connect you with new friends. Women join us for all sorts of reasons. It may be because

they have moved to a new area, their kids have left home, have just retired or recently separated from a partner. It may be because they just want to find a dog-walking buddy. Whatever the reason, the one thing our members have in common is that everyone is looking for friendship, and rather than trying to break into a ready-made group, they are able to arrange their own meetups, at times to suit them. Our members meet for coffee, meals out, shopping trips, walks, cinema, etc. We would love to welcome more new members.

Visit the togetherfriends website by clicking here.

Helen King (Founder, togetherfriends)

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Making New Friends

Life After Crisis By Vanessa Joy Walker

Vanessa is an official Brand Licensee for Menopause Experts Group in the USA, alongside her work as a certified professional coach, author, and speaker. She helps support women experiencing issues like menopause, cancer, grief and infertility.

I love the feeling of waking up after a surgical procedure.

Why did no one tell me how tired and out of sorts I would feel? Why did no one tell me that genuine intimacy and a satisfying sex life were still possible after being stripped of everything that made me feel like a woman?

Lingering anesthesia delays the pain, and everything seems peaceful—a burst of joy erupts knowing that I have one more day to live. But waking up to menopause after having my ovaries removed was scary and overwhelming.

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I was 36 years old, newly married, and in the middle of treatment for my second cancer diagnosis. The last six months had been a healthcare tsunami full of new doctors, 2nd and 3rd opinions, cancer surgeries, fertility procedures, alternative drugs, and lifealtering news. Not only did I have breast cancer again, but I also was the proud owner of the BRCA2 genetic mutation. My blood work also indicated that I was well on my way to full menopause because of past cancer treatments. I felt old, exhausted, and useless. And then, within eight weeks, I lost my breasts, ovaries, and what felt like my youth.

Why was no one advocating for my pelvic health and telling me how closely my physical and mental wellbeing were linked? I don’t have all of the answers to these questions. Sorry to begin on such a heavy note, but it’s essential to acknowledge the pain, grief, and uncertainty that permeates life after a crisis - if we are to move forward and thrive. Movies portray a glossy truncated version of overcoming, but I’m here to say, “There is nothing romantic about suffering.” Why did no one warn my husband or me about how menopause would disrupt our lives long after my cancer treatments ended?

I know that many of my doctors were doing the best they could with the information they had and the care they’d routinely offered. But ten years later, I can confidently say that we can do better -- we must do better! Listen, my life didn’t end at 36 when I went into surgical menopause. In fact, in many ways, menopause saved my life. It allowed me to explore cancer treatments that were only effective in postmenopausal women. It freed up many of the worries about another

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recurrence because my cancer seems to feast on hormones. In the last ten years, I have experienced incredible grief and multiple hardships. While my friends and peers were growing their careers and families, I was just keeping myself alive. And, when I finally surfaced, my reality looked very different than my peers. I struggled with insomnia and severe hot flashes. My generalized anxiety and clinical depression were peaking, and my sex life was non-existent. Plus, I didn’t even know how to dream anymore. Truthfully, I wanted to die. But thankfully, I didn’t. I’m still here, and so are you.

With every crisis, we have two distinct options - Choose hope or remain hopeless. Choosing hope won’t wipe away the grief or instantly change your circumstances, but it will change how you live amongst them. Hope allows you to see that there is real life, even after crisis, even after menopause. I’m the proof that you can thrive, grow and reinvent yourself after a crisis moves in and tries to take over. Life after a crisis doesn’t look like life before the crisis, and life after menopause isn’t the same as life before menopause. Those are the facts. But each day we awake, we have an incredible amount of choice. We can choose to make room for grief, make room

for grace and make room for joy. We can choose to use our experiences as a launching pad for a greater purpose. We can lean into the possibilities instead of the problems and see every moment as a destination. In this new column Life After Crisis I can’t wait to share insights and tips on embracing your life after crisis so you can see the gifts embedded in the grief that surrounds much of the menopausal experience. Life is about exploring what you have, not dwelling on what was taken away. It’s about trying new things and learning to love the life you have right now.

Christmas 2021 On behalf of the team at Menopause Experts, we wish you a very merry Christmas and a happy new year.

Lots of people find Christmas a stressful time without the added layer of

menopausal stress and we need to allow ourselves realistic expectations.

To help you have a great Christmas rather than a stressful one, here are our tips for keeping the pressure off.

Manage expectations

to do too. If you want to turn something down, explain why you don’t want to do it and have a suggestion ready for an alternative.

Make sure that you have discussions with your family and friends about everyone’s expectations of Christmas well in advance. You can then deal with any difficult demands and make compromises together that suit everyone.

Remember that your time is precious so make sure that you have booked some time for yourself, even if it’s just watching a movie for an hour with your feet up. Don’t take on all the cooking yourself, make a list of things that others can bring to make it easier for everyone.

Money concerns

Preparation is key

If you're worried about the cost of Christmas, you could set some spending limits for gifts or come up with ideas for presents that don't need to be bought – make something for example, or offer to bring someone breakfast in bed.

If you’re hosting Christmas, it’s always a good idea to do some preparation beforehand – simple things like making some food early or wrapping presents a few weeks before can really help.

It’s okay to say no As well as talking to your family about what they want to happen at Christmas, be honest about what you want

You will feel much less panic if you have things ready in advance. Make a list of tasks that need to be done in the run up to Christmas and ask your family and friends to each put their name to something.

Delegate, delegate, delegate Don’t be afraid to ask your guests for help. We can all fall into the trap of wanting to be the perfect host, but in reality hosting Christmas Day can be very demanding. Be sure to ask someone to set the table, or clear away without feeling guilty! Asking people to help can make everyone feel involved.

It’s your Christmas too Don’t let Christmas Day fly by in a blur because you’re frantically trying to make everything perfect for everyone else. Remember that it’s your Christmas too and you should be able to enjoy it. Prepare a timetable for the day so that there are regular times when you can sit down, mingle, and spend time with everyone.

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Merry Menopause Christmas

A Funny Old Christmas By Mel Byron, Comedian

It’s taken me years to get into the Christmas spirit. I’ve spent too many parties sitting in the corner with my grumpy cohort of fellow Sagittarians and Capricornians, drinking shandy and cursing people who have sex in March.

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Yes, whilst you lot were swigging back the snowballs and Cherry Bs and eating yourselves into a diabetic coma, we were gearing up for another overlooked birthday.

actually starting to embrace the advantages. Just think, I get all the standard opportunities for regret and rumination over and done with in one go, in the space of just two weeks.

I was born the week before Christmas and, these days, I do get the odd present on my special day. Some are very odd (a portable spiraliser?), and all are wrapped in paper festooned with robins and holly. Over the years, I’ve perfected my ‘Ooh gosh I’m thrilled’ face, so as not to betray how much this hurts. Doesn’t Poundland do normal paper in December?

Birthday, Christmas, New Year. It’s like binge watching a Netflix series called ‘How Can I Be One Year Older and Still Be (insert the current least satisfying aspect of life)?’.

Ah well, at least they didn’t forget me, and it’s an improvement on the childhood refrain of ‘Just wait, you’ll get a present next week!’ This Christmas business blighted my birthday for decades. But with each passing year, I am becoming more sanguine about it. After all, the baby Jesus did get in there first. Since my age has begun with a five, I am

Come January 2nd, the closing titles have rolled one last time and I am filled with renewed hope. Fifty uninterrupted weeks of sheer joy and untrammelled success will trundle by before I have to think about those pesky ‘new beginnings’ again. Well, maybe not ‘sheer’ or ‘untrammelled’. Looking back, there’s been a fair bit of trammelling. I used to wish I could be like the Queen and have two birthdays, with one in the summer, during better weather. But that would mean being forced to reassess my life choices

mid-year when I should be bobbing along happily and getting a nice tan. Do you think Her Majesty does that? Twice a year, regrets not opening that artisan cake shop, ‘Betty’s Blue-blood Bakes’ whilst slapping on the Ambre Solaire? I’m enjoying not having my year punctuated by reminders that I should be achieving more. It frees up time to do some achieving. This year’s project is my campaign to get fertile couples to sleep apart in March. No more December babies. No more hurt. No more cards with ‘Season’s Greetings’ scrubbed out and ‘Happy Birthday’ inserted in Sharpie. You know who you are! But what’s this? A birthday cake? For me? Why is there a Santa on it? Ever had a birthday candle inserted in your nose? Heck, I may not be over it after all. A cake’s a cake, though. Merry Christmas and a Happy Birthday to me.

Delicious Christmas Recipes This Christmas, try something new. Here are some ideas to bring you some Christmas cheer.

Method In a large pan, saute the diced red onion in 4 tbsp of stock until translucent. Season with a pinch of salt. Add the grated ginger, minced garlic, fresh thyme, cinnamon, salt, and cayenne and let it cook for a few minutes until fragrant. Add the chopped sweet potatoes, carrots, and vegetable stock to the pan. Bring to a low simmer, cover the soup and let it cook for 30 minutes or until all the vegetables are soft. Blend the soup until it's smooth and creamy. Stir in the coconut milk. Continue to cook until it's hot. Check seasoning and add salt and cayenne/black pepper if needed. Garnish the soup with a drizzle of cashew cream, and your topping of choice.

Ingredients 4 tbsp stock (take from stock) 1 medium red onion diced 2 inch knob ginger peeled and grated 4 garlic cloves minced 1 ½ tsp fresh thyme (or ½ tsp dried) ¼ tsp ground cinnamon ½ tsp himalayan pink sea salt ¼ tsp cayenne pepper 750g carrots chopped (about 10 medium carrots) 1 medium sweet potato peeled and diced (pre roast for extra depth of flavour) 1L stock (use organic veg cube) 400ml tin coconut milk (preferably not light) Optional toppings: Mixed seeds, croutons, thyme or cayenne to decorate

Serves 8 Prep Time 10 mins

Cook Time 45 mins

Total Time 55 mins

Carrots are packed full of protective antioxidants and mood-boosting B vitamins, as well as being rich in fibre which promotes hormone balance and sustained energy levels.

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Vegan Carrot, Ginger & Sweet Potato Soup

Vegan Mushroom Wellington Method Heat a large pan over a low heat, add the spinach, stirring gently until it is wilted (around 2 minutes). Transfer the spinach to a colander, set aside to cool. Drain off excess liquid, this will help create a crispy pastry roll.

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Using the same pan, add 1 tbsp of olive oil. Add the sliced onions with a half teaspoon of salt and cook, stirring regularly until soft and beginning to caramelise. Add the brandy and continue cooking for 5 minutes until the brandy has evaporated and the onions are soft and shiny. Transfer the onions to a large bowl. Using the same pan, turn the heat up to medium and add the mushrooms (don't add oil at this stage). Cook the mushrooms until they begin to colour (around 3 minutes). Add the remaining tablespoon of oil, chopped thyme and rosemary, the remaining salt and pepper and the garlic and cook for

another 3-4 minutes until the mushrooms are cooked through and any moisture has evaporated. Transfer the mushrooms to the bowl with the onions. Add the apricots to the mushrooms and onions, crumble in the chestnuts and the breadcrumbs. Squeeze any moisture from the spinach and add to the bowl. Use your hands to combine it. For best results allow your filling to cool to room temperature before moving to the next step. Preheat the oven to 205°C (400°F). Lay a sheet of puff pastry on a baking tray lined with parchment paper. Spoon the filling in the centre of the pastry, using clean hands form it into a tight log, allowing a 5cm border top and bottom. Bring the bottom of the pastry up to the centre of the filling and then bring the top section to meet it. Press down gently and brush with a little water to seal.

Fold the sides up to close your Wellington roll. Brush with a little water to ensure the pastry is well sealed. Gently flip the roll over so the seam is on the underside. Brush the pastry with dairyfree milk and lightly score the top with a sharp knife or fork. Sprinkle it with Himalayan salt and put it in the oven for 30 minutes or until the pastry is crispy and golden brown. Remove from the oven and transfer to a serving plate. This is best served immediately as the mushrooms can release liquid as they cool. Most puff pastry is vegan (by accident) but do check the ingredients.

Ingredients 100g baby spinach 2 tbsp olive oil divided 2 red onion peeled and finely sliced 1 tsp salt 1 tbsp brandy (optional) 300 grams mushrooms wiped clean and sliced; use button, portobello or chestnut, or a mixture 2 garlic cloves peeled and chopped finely 2 tsp thyme leaves removed and finely chopped 1 tsp rosemary fresh, finely chopped ½ tsp sage ½ tsp black pepper 100g vacuum packed cooked chestnuts or chopped pecans (button, chestnut, portobello or mix of all 3) 50g chopped dried apricots ½ cup fine breadcrumbs Ready rolled puff pastry (once thawed keep in the fridge for best results)

Serves 6 Prep Time 30 mins

Cook Time 30 mins

Chill Time 30 mins

Christmas Pavlova Wreath Ingredients For the Meringue: 5 large Egg Whites 300 g White Caster Sugar 1 tsp White Wine Vinegar 1 tsp Cornflour 1/2 tsp Vanilla Extract For the Filling/Top 450 ml Double Cream 2 tbsp Icing Sugar

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Fruit: Strawberries, figs, pomegranate seeds (or choose your own) Garnish: Mint Leaves Edible glitter (optional)

Method Whisk the egg whites until they form stiff peaks. When you reach this stage, start adding the sugar 1 tbsp at a time. Once all the sugar is incorporated it should be nice and glossy. One at a time, whisk in the white wine vinegar, the cornflour and the vanilla and whisk until smooth.

Place a small bowl in the middle of the parchment paper, using a tablespoon dollop, place the mixture around it so that once you remove the bowl, it will be a ring shape like a wreath. Then use a fork to create decorative peaks. Carefully lift out the bowl and bake in the oven for 1 hour – turn off the heat and leave to cool completely in the oven, without opening the door. You can bake in the evening and leave the meringue to cool overnight. Prepare your fruit and whip up the double cream with the icing sugar. Top (spoon or pipe on) the meringue with the whipped cream and then decorate with the fruit. Add a few mint leaves for colour and sprinkle a little edible glitter for a bit of Christmas sparkle.

Serves 10 Prep Time 20 mins

Cook Time 1 hour

Total Time 1 hour 20 mins

Christmas Alcohol-Free Cocktails

Rosy Rosé Add the rose water, cranberry juice and fresh lemon juice to a champagne flute/coupe. Fill the remainder of the glass with sparkling rosé. Top with dried rose petals, if using.

Serves 1

Ingredients Thomson & Scott Noughty Organic Sparkling Rosé 1tbsp Rose Water 1 tbsp Cranberry Juice Squeeze of Lemon Edible rose petals to garnish (optional) Optional: This looks attractive serve in a champagne coupe (similar to a martini glass) if using rose petals. Add some floating pomegranate that look like jewels.

Click here to buy Noughty Organic Sparkling Rosé

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Method

Christmas Sparkling Cocktail Method In a champagne flute add the cranberry juice cocktail and a squeeze of lime. Fill the remainder of the glass with Noughty Organic Sparkling Chardonnay and garnish with a few frozen or fresh cranberries, rosemary and/or mint. Enjoy!

Serves 1

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Ingredients 20ml cranberry juice 1 lime wedge Thomson & Scott Noughty Organic Sparkling Chardonnay Cranberries for garnish Rosemary for garnish Mint for garnish

Click here to buy Noughty Organic Sparkling Chardonnay

Mango Bellini Peel and chop ½ a very ripe mango and put it into a blender with 100ml sparkling chardonnay, blend to a smooth purée. Divide between 2 champagne flutes. Top with more chilled sparkling chardonnay, pouring it slowly to avoid overflowing, then serve.

Serves 2

Ingredients ½ very ripe mango Thomson & Scott Noughty Organic Sparkling Chardonnay Optional: Serve with ice, a sprig of fresh mint, and a slice of lime, or orange.

Click here to buy Noughty Organic Sparkling Chardonnay

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Method

Easy-To-Make Christmas Wreath Try this easy-to-make wreath to decorate your front door (indoor or out), you will be surprised how relaxing it is to do.

You Will Need

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A wire coat hanger Wire cutters Wide red ribbon Sprigs of holly, ivy and evergreen leaves Florist’s wire Florist’s tape Pine cones Red berries (artificial) Small red baubles

Instructions Form a circle from a wire coat hanger and using wire cutters, trim off the hanger top. Start by making small bunches of leaves and, using the florist’s tape, tape them to the wire ring.

Add the second bunch above the first hiding the tape. Continue until the whole circle is complete, hiding the tape as you go. Wrap the florist’s wire around the base of a pine cone and wire the single cone onto the wreath securing with the ends of the wire. Add more pine cones around the wreath so that it looks even. Wire the berries and the baubles in the same manner onto the wreath again making sure it looks even, decide which is the top of the wreath. Cut a 60cm length of ribbon, cut the ends into a V shape, make two loops, and tie a bow.

Put a length of wire through the back of the bow then wire to the top or bottom of the wreath depending on your choice of design – fiddle with the bow until it looks full and balanced. Cut another length of ribbon and thread through the top of the wreath, tie this off to make a loop (hiding the knot in the foliage). Hang and admire your beautiful Christmas wreath!

Menopause Workplace Pledge In October, women’s health charity Wellbeing of Women proudly launched its ‘Menopause Workplace Pledge’ campaign, calling on all employers across the country to support women going through menopause in the workplace.

Women over the age of 50 are the fastest growing demographic in the UK workforce, yet estimates from Bupa and the Chartered Institute of Personnel Development (CIPD) suggest that nearly 900,000 women have quit their jobs due to the menopause.

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Within the first two weeks of its launch, more than 200 organisations signed up to the charity’s pledge, which asks employers to recognise menopause can be an issue in the workplace; to talk positively, openly and respectfully about the menopause and to actively support employees affected by the menopause. Most women will go through the menopause at some point in their lives. From conversations with women, as well as the charity’s research studies, it’s known that the workplace is where many women find their symptoms difficult to manage.

Without support, these symptoms can lead to a loss of confidence, decreased productivity, time off work, less satisfaction in roles and women leaving their jobs. Yet simple adjustments can make all the difference, and by doing so, employers can keep hold of their staff, ensure an inclusive workplace, increase productivity and employee happiness and help address the gender pay gap. At a roundtable event to launch the campaign, Wellbeing of Women Chair

Professor Dame Lesley Regan was joined by the charity’s patron HRH The Countess of Wessex, as well as employers including Tesco, Standard Chartered, Santander, first direct and HarperCollins UK, to discuss why the campaign is needed and how women can be best supported during the menopause. “To think that women are having to leave the workplace is just tragic,” said The Countess. “We are fabulous in our 40s, and we are even more fabulous in our 50s, 60s and 70s, and we need to celebrate that and

keep those opportunities going for women”. “We cannot let anybody leave the workforce unfulfilled and also feeling that they have got to slope off into the shadows.

Leading employers that have signed the pledge spoke about changes being made in their organisations, including keynote speaker Natasha Adams, Chief of People at Tesco, who talked about plans next year to introduce a more breathable

"In the UK, there are nearly 5 million women working aged between 45-60 years. The majority of these women will go through the menopause, which frequently coincides with the peak of their careers, a time when they are at their most successful and productive,” said Dame Regan. “When we get it right for women, everyone benefits, both in the workplace and beyond.”

Also speaking at the event, Barbara Claypole, who quit her job due to a lack of support in the workplace, said: “There is a real need for education and awareness within organisations to ensure no employee feels as isolated as I did when I went through the menopause at work”.

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It’s not right and we’ve got to be able to change that,” she added.

fabric into employee uniforms to help women with hot flushes.

Inspirational Women Featured: I. Stephanie Boyce, President of the Law Society of England and Wales

We love to champion inspirational women, who has inspired you the most and why? Everyone I come into contact with, who I meet, speak with, inspires me to move forward and to grow and develop. I look for and take inspiration from everything and everyone, but to name a few, from the woman who dedicated her life to the poor and disadvantaged to all the strong women in my life and whose shoulders I now stand on.

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We are all benefactors of the work of these individuals. True examples of a life of service.

What has been the most defining moment of your life? There have been many defining moments of my life, such as qualifying as a solicitor in 2002, sharing a stage with the former US Secretary of State, Hilary Rodham Clinton to making the Powerlist two years in a row of the 100 most influential black people in the UK, to appearing on Channel 4 News. But above all I am the 177th, the sixth female, the first

black office holder and the first person of colour to become president of the Law Society of England and Wales in the society’s 196 year history and the only second in house solicitor in almost 50 years to hold the position of president. The Law Society is the representative body for over 200,000 solicitors in England and Wales.

How did/does menopause affect you, or your mother? My mother nor my grandmother recall the menopause, not because they didn’t go through it, but because it wasn’t spoken of, it was just something that happened. At the age of 48 I was placed into surgical menopause (Removal of both ovaries (bilateral oophorectomy) before the normal menopause) due to fibroid growths. A year later my body is still adjusting to

my new norm and trying to find the right medication that agrees with me. I am learning new things about my body that I have not encountered before, some expected such as night sweats, some unexpected like weight gain, but it is right that you find what works for you and you are kind to yourself. Find the right balance and support where necessary and pause if you need to.

Where is your happy place? Home, I love my home and garden, but also anywhere where I can feel the sand beneath my feet and dip my toes into warm waters.

We love to champion inspirational women, who has inspired you the most and why?

of a thought leader when it comes to how we approach race in industry and how much more work we all need to do.

Business woman Anya Hindmarch who I partnered with on an event as a newbie in business and I am about to collaborate again with now on a pop-up.

What has been the most defining moment of your life?

Anya has stayed true to herself throughout her incredible global career in business and has never stopped innovating. With her “I am not a plastic bag” initiative, she was way ahead of the curve regarding the link between fashion and climate change. So many inspirational women to mention but I must also namecheck Shereen Daniels who has transformed her business career into that

My husband’s near death from leukaemia. It taught me just how strong I am. And how the cliche about near tragedy helping you appreciate life more is a cliche because it’s actually true!

How did/does menopause affect you, or your mother? My mother has always been into healthy eating - she brought me up on a plant-based, no refined sugar diet which was pretty “hippie” in the 70s and not fashionable like it is now.

Due to this, her focus on wellness was always linked to taking as natural an approach as possible. She told me she couldn’t even really remember struggling at all with any symptoms during her menopause so it came as more of a shock to me when I have been experiencing low level anxiety and occasional hot flushes. I wasn’t prepared and sought answers in good nutrition and exercise - it remains to be seen if that’s enough.

Where is your happy place? Yoga at Herb House in the New Forest for sure. Sadly not often enough.

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Featured: Amanda Thomson, Founder & CEO, Thomson & Scott

Readers' Questions

With Dee Murray, Retired Adv. Psychotherapist

If you have any questions you want answered in the next issue, email magazine@ menopauseexperts.com

We hear from so many women who have gone through terrible times during menopause, please get in touch with your questions and we will put them to the panel of experts to find you answers.

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Each season we want to hear some of your stories, and perhaps some dilemmas or questions you might have. My expertise is the mind and emotion.

Let me know what is bothering you, and we can share the solutions together.

Q: Hi, I get the most horrendous migraines when my period is due. I feel nauseous and often have to take the day off work and lie in bed with the curtains closed. Does this have anything to do with my perimenopause? Ingrid, Somerset A: Hi Ingrid, it can indeed be a problem during perimenopause, many women suffer from this. There is a connection with migraines and hormones and the decline of oestrogen can trigger headaches, especially during menstruation when oestrogen is at its lowest.

A few simple lifestyle changes can help. Keep a food diary to look out for triggers. Another tip is to pack your diet full of phytoestrogens. Eat at regular times and try to make sure your sleep pattern is regulated. Sleep at the same time every night and wake up at the same time every morning (even on weekends). Try to cut stress using relaxation techniques such as deep breathing, mindfulness or exercise.

Q: I have recently noticed that my breasts are becoming lumpy. I'm 47, is this menopause or something else? - Shona, Aberdeen A: Hi Shona, breasts can become lumpy and tender

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throughout menopause. They could be harmelss cysts, which are lumps filled with fluid. Often they go away naturally. However, if you notice a lump, you must make sure you see your GP as soon as possible, so that you can rule out a more serious issue.

Q: My sex life is nonexistent, it hurts far too much and it is putting a real strain on our relationship. What can I do to make this better? Josie, Bedford Hi Josie, this is very common! As our oestrogen depletes so does the natural lubrication in our vaginas, the skin becomes thinner and drier (vaginal atrophy) and it can cause painful sex. Plus, as you may be more stressed it will make the situation worse. There are a number of

lubricants and moisturisers on the market which can help with this. You may have to try a few to get the right one for your body, but when you do you should be able to resume a more fulfilling sex life. We explain in more detail about vaginal dryness during our Training, which is free education for everyone, so please take the time to read more about this by clicking here.

Q: My stress levels are off the chart, I cannot think straight, my concentration is poor and I am in tears a lot of the time. What can I do? - Alex, Lincoln Hi Alex, I am sorry to hear you are having such a rough time, menopause can be difficult for so many women,

and tough on emotions and psycholgical wellness. The good news is that you can use various techniques to help improve things. Firstly, I would recommend that you access our free accredited training here. It will give you a much better understanding of what is happening to you. It is essential to have some alone-time each day, sit or lie quietly and run through a relaxation exercise (there are numerous apps available). This may only take 15 minutes but it will give you the chance to breathe and empty your head of worrying thoughts. You may want to consider visiting you GP to discuss this, we have a helpful article that talks about this subject on page 64.