Menopause Life Summer 2022 by Menopause Life

ISSUE 6 SUMMER 2022

FRESH FEEL

9 DELICIOUS PLANT BASED RECIPES FOR YOU TO TRY

Dr. Nighat Arif talks to us about Menopause, her work and the challenges faced by our BAME community

The RISE & RISE of

SOBER CURIOUS IMPROVE YOUR FITNESS

14 pages of Exercise inspiration

THE ALTERNATIVE WAY TO MANAGE YOUR SYMPTOMS REFLEXOLOGY & REIKI

NEW FEATURES

SKINCARE & BEAUTY BOOK NOW! SPECIAL ROADSHOW BERKSHIRE

y a l p s i d l a r o fl e g a t n i v n w o r u Make yo Step-by-step ng guide to creati a sensational centre-piece for summer!

MENOPAUSE LIFE SUMMER 2022

MEET THE TEAM

Dee Murray

CEO & FOUNDER

Karey Coughlin Lewis COMMERCIAL DIRECTOR

Jayne Snell

EDITOR-IN-CHIEF

Avril Mallon

HEAD OF CREATIVE DESIGN

...and a very warm welcome to the Summer issue of Menopause Life

t is great to see menopause being spoken about more openly now and we regularly see and hear it in the news and on the tv, which is great, but there is still a long way to go. See page 110 to read about Menopause Experts in the news.

Exercise doesn’t have to be boring, turn to our exercise section for inspiration on different exercise and fitness classes, including burlesque dancing, barre classes and obstacle course racing, as well as wild swimming and Nordic walking!

Education is key! Through education, you can better understand what is happening to your body, gain knowledge on how to manage symptoms and optimise your menopause transition. You empower yourself to take control, have educated conversations with your healthcare team and be able to make the choices that are right for you.

Menopause can also be a time where we feel able to start new hobbies or challenges, possibly have more time to look after our well-being and do the things we have always wanted to do. Check out our article on using vision boards to realise and achieve your dreams.

Go to Menopause Experts Training to start your free accredited training today. Symptoms and mental well-being can be improved by paying attention to your lifestyle and looking at nutrition, exercise, and including complementary therapies. We are all different, and what works for one, may not work for another. Keep trying different therapies until you find what works for you. You will find lots of ideas and inspiration to try through the pages of the magazine, including reflexology and reiki as well as our regular features on alternative therapies. We know choosing a plant-based diet helps with symptoms and overall health, we have a special feature starting on page 110, which includes a selection of plant-based recipes.

I said in the Spring edition that putting the magazine together was my therapy when my children left home. It continues to be so. My husband and I are planning quite an adventure for the remainder of 2022 and 2023 and I hope to share this with you in future editions. I hope the magazine helps you, as it helps me! Please do let me know, I would love to hear from you. With love

Jayne Snell Editor-in-Chief Menopause Life Magazine Email: editor@menopauseexperts.com

HEALTH AND WELLBEING 6

Happy hormones

Sleep

Life after crisis

Tantra and self-love

Finding gratitude in nature

Re-discovery v’s discovery

Feelings of grief

Overcoming self doubt and criticism

COPING WITH BRAIN FOG PAGE

MAY EVENT YORK

20 Body confidence 22 Coping with brain fog

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24 MEG May Event 30 Building confidence through exercises

32 Variety of exercise 32 Homeopathy

TINNITUS AND MENOPAUSE

34 Core foundations 35 Nurture not torture your body

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36 My route to running

38 Wild swimming 40 Nordic walking 42 Pilates 44 Tinnitus and the menopause 46 Empty nest syndrome

VARIETY OF EXERCISES PAGE

48 How to stay cool during heatwaves

BENEFITS OF CHINESE MEDICINE PAGE

SKINCARE AND MENOPAUSE

50 Fuzz free bikini line and chin 52 Skincare and beauty

PAGE

54 How menopause affects the skin 58 The road to sobriety 108 Preparing for perimenopause/ menopause 110 Gut health

COOL DURING A HEATWAVE PAGE

BENEFITS OF CHINESE MEDICINE PAGE

MENOPAUSE LIFE SUMMER 2022

SUMMER 2022 PAGE

INSPIRATIONAL WOMEN

SOBER CURIOUS

62 Dr. Nighat Arif 66 Queen Elizabeth II 68 Reader Story - CEO of Access2Funding

COST OF LIVING

70 Single parenting and menopause

PAGE

ALTERNATIVE REMEDIES 72

The RISE 58 & RISE of

Manage your menopause naturally

73 Chinese medicine 74 Reiki

Whole

75 Reflexology

FOOD PLANT

76 Restoring balance with flower essences

Dr. NIGHAT

BASED EATING

MENOPAUSE AROUND THE WORLD

PAGE

78 Brand licensee spotlight

LIFESTYLE AND HOME

PAGE

84 Wills and all that boring stuff

113

85 Cost of living/pay it forward 86 The magic of vision boards

88 ADHD and gardening for wellbeing 90 Fashion what to wear now 92 Fashion - Summer collection 96 Flower design and herbs 98 Flower display tutorial 100 Walking in Mallorca and Marrakech 102 Van life 104 A contemporary one 105 Creative journalling 106 Book club 112 Whole Food plant based eating 113 Plant based recipes 126 Business listings

FASHION PAGE

HAPPY HORMON By Sally Bolton

Menopause Health and Fitness Coach

s the summer months are upon us and spirits are lifted, let’s talk about happy hormones. The mere name of happy hormones makes me smile and feel good! Otherwise known as brain hormones on account that, unlike sex hormones - estrogen, progesterone and testosterone, they are produced by the brain and the nervous system. They have a positive impact on your mood and emotions. They are slightly different to hormones, officially they are 6

MENOPAUSE LIFE SUMMER 2022

known as neurotransmitters. These chemical messengers work more locally and happen quickly and have a short-lived action. Together they are your foundation of health and if they become out of balance your wellbeing will inevitably suffer. Suboptimal neurotransmitter levels are mainly down to lifestyle factors such as exercise, food choices, sleep and high stress, including stressful relationships. This is kind of good news as it means we have more control over them.

When women reach menopause, the symptoms are commonly attributed to your sex hormones, but it is important to note that certain neurotransmitters can also often be out of range. So let‘s take a look at some of the more well known happy hormones.

SEROTONIN “The Helper”

is a natural mood stabilizer and is integral to your overall sense of well-being. Approximately 90% is produced in the gut, so if your gut health isn’t in check it is likely to affect its production.

SEROTONIN TIPS Make sure these foods are included in your diet - bananas, beans (kidney, chickpeas, black), eggs, leafy greens (kale, spinach), nuts and seeds and oily fish (salmon, mackerel) Exercise Massage Light exposure (not getting enough is one theory behind why people can experience depression during winter months)

DOPAMINE “The Adventurer” is responsible

for allowing you to feel pleasure as part of the brain’s rewards system - think shopping, eating something delicious and even sex.

ONES

It plays a vital role in controlling memory, mood, sleep and learning. Having low levels can make you feel less motivated and excited.

DOPAMINE TIPS Exercise Meditation Sexual arousal

Serotonin has several functions in the body including aiding healthy digestion, sleep, libido, bone health and it reduces appetite as you eat to help you know when you’re full. One thing it‘s crucial for is the production of melatonin, which is needed for your sleep. Not having enough or too much can affect the pattern of your sleep. And we all know how important sleep is! Everything from the food you eat to how much sunlight you get can affect how much serotonin your body has.

Good quality sleep Completing a difficult task

OXYTOCIN “The Lover”

sometimes known as the ‘love hormone’ or the ‘cuddle chemical’ is associated with a feeling of safety, connection and openness. It’s all about human bonding and is involved in childbirth and breastfeeding. Oxytocin is produced naturally in the body during acts such as cuddling and orgasm.

OXYTOCIN TIPS Hugging Massage - gentle touch Stroking a pet Spending time with friends girly coffee and a chat! Meditation - reduces stress and anxiety, improves mood and feelings of compassion Sex - sexual intimacy

ENDORPHINS “The Personal Trainer”. If I had

my favourite, this may be the one! I see so much of it when I work with clients in the studio. Typically known as the “feelgood” chemical, it acts as a natural painkiller and creates a good sense of well-being. It comes from endogenous meaning ‘from the body’ and morphine meaning ‘opioid pain reliever’. Endorphin levels vary between individuals but there are certain activities that show promise as good ways to naturally increase them.

ENDORPHIINS TIPS Regular exercise Giving - volunteering, helping others (generates pleasure centres in the brain) Spicy foods - spicy components in hot foods may trigger a pain sensation in the mouth which elevates endorphins Dark chocolate - cocoa powder and chocolate contain chemicals called flavonoids that appear to be beneficial to the brain. Look for products that contain at least 70% cocoa and eat in moderation.

MENOPAUSE LIFE SUMMER 2022

I Can’t

Sleep

By Elaine Neale

Clinical Hypnotherapist & Psychotherapist It’s frustrating when we don’t get a good night’s sleep, isn’t it? But when we’re sleeping poorly night after night it can become more than frustrating, it’s debilitating. We spend the night tossing and turning, feeling too hot or too cold, our minds seemingly wide awake and running riot. We might even be wishing the night away so that the whole experience might just end, only to be faced with another day of feeling tired and irritable with stress and anxiety levels going up another notch. All of which inevitably leads to it being more difficult to sleep the next night. A combination of life, work and family can do that to us but throw in perimenopause and you might feel like throwing in the towel! The changes to oestrogen, progesterone and melatonin levels we experience during perimenopause can cause increased anxiety or low mood and all contribute to our sleeping lightly or poorly.

But don’t give up because there is hope! There are things we can do for ourselves to help us feel and sleep better. We know that lifestyle affects the severity and frequency of perimenopause symptoms but so does mindset. Physical and mental health are not separate, and the physical impact of mindset shouldn’t be underestimated. It’s all just health. Simply put, the healthier we are, the better we sleep.

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So how do we use mindset to help us sleep better?

When we’re feeling stressed or anxious, we store all of that emotion and negativity in our internal stress bucket. The more we drip in, the fuller the bucket. The fuller the bucket, the worse our sleep gets. The next day, we’re tired and the cycle continues. We’re more likely to be negative and we pour more and more into the bucket. And what happens to a bucket when it’s full and you try to add more in? Yep, it overflows. Those are the days when you’ve had enough and feel like you can’t take it anymore. But, as I said before, there is hope. There are ways of emptying your stress bucket and the good news is that they are all things you enjoy! How could I possibly know that? Because you choose them! As long as we are doing something positive, we’re not putting anything else in the bucket and effectively attaching a tap to the bottom to help empty out what’s already there. Do something you enjoy. It doesn’t have to be exercise (although that’s great), anything that makes you feel good. Spend time with other people. Share an activity, have a chat, a giggle or just pass the time of day. Notice the small things that make you smile. Perhaps think about something you’re looking forward to or back on a fond memory.

It doesn’t have to be onerous, keep practising and you’ll soon find that the small things make a big difference. As the level in your bucket drops, you’ll sleep better. And the big bonus …the better we sleep, the more we drain out of the bucket! Do the things you enjoy so you can sleep better! Why wouldn’t you?

FUN FACT! Did you know that the trance state used in hypnotherapy mimics REM sleep and can be used to give you more time with the mental tap on and drain that bucket?

If you’re interested in finding a therapist to help you reset your sleep pattern in your local area or online the best way is via professional associations, such as the Association for Solution Focused Hypnotherapists (AfSFH), National Council for Hypnotherapy (NCH), or Complementary & Natural Healthcare.

Useful Links AfSFH:

www.afsfh.com/hypnotherapists/

NCH:

www.hypnotherapists.org.uk/

CNHC: www.search.cnhcregister.org.uk/ Council (CNHC) as registered therapists must holdanaccredited qualification, adhere to codes of ethics and continued professional development MENOPAUSE LIFE SUMMER 2022

LIFE

After Crisis

How to Get Back “On Track” after a Crisis By Vanessa Joy Walker

Author, Speaker, Advocate, and Adversity Coach Vanessa Joy Walker is an expert at navigating life after crisis. Her life experience includes; abandonment, betrayal, cancer, infertility, and grief.

elcome to my life after crisis! This recurring column is all about moving through the bumpy parts of midlife, menopause, and more. So, let’s dig in! Can you ever really get back on track after a crisis? Recently someone asked me how to get back on track after a crisis. I was bothered by this inquiry, but I couldn‘t figure out why. Certainly, getting back on track after a crisis is necessary, and one could argue that I‘ve had plenty of experience regrouping after devastating diagnoses and disappointments. So, why was I having trouble zeroing in on a genuine answer? The “Aha” moment. I was driving back from the park with my dogdaughter, Pepper-Joy, when I stopped at a railroad crossing, and that‘s when it came to me. Right in front of me was a track designed to transport cargo to a predetermined fixed destination. As the train slowly rumbled past, I thought about what might happen if it derailed. I know that’s a bit of a downer, but once you‘ve experienced multiple crises, it‘s easy to imagine bad things happening. 10

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A crisis is like a train derailment. Crisis gives you emotional and spiritual whiplash; it will derail your dreams, professional goals, relationships, health, and security. It‘s sudden, unexpected, and disorienting. In a brief moment, the destination you were on track to discover is unreachable, and everything has abruptly halted. When you finally resurface after the impact, you realize there is no way for you to get back on the same track you were travelling along – at least not without help. Then, while you‘re looking for help, you think, do I still want to go in that direction? You see a crisis changes your emotional D.N.A. How exactly are genetics, stress, and mental illness related? D.N.A. serves as instructions for cells and is broken up into functional units called genes. The interplay between D.N.A. and the environment is what makes each person unique. Environmental factors can cause D.N.A. to be temporarily modified. SIGN-Harvard University

Too often, after a crisis, we focus on getting back to normal. Newsflash: That is not possible. A crisis permanently alters your outlook and frame of reference. But listen, this doesn‘t have to be a negative side-effect. Have you ever experienced a significant loss and gained a greater sense of gratitude, clarity, or inspiration because of the loss? Crisis wakes up dormant parts of us and inspires us to discover new tracks which are headed toward purposefilled destinations. I take my coaching clients on a journey to F.L.O.W. forward after a crisis instead of ruminating on ways to get back on track. Here is an inside look at the framework I use.

F.L.O.W. FORWARD!

F - BE FLEXIBLE

The routines, rituals, and traditions that worked before a crisis will not necessarily serve you after a crisis. And that‘s ok. Flexibility is the key to being present and enjoying the moments that you do have. Permitting yourself to switch things up, set new boundaries, and start new traditions is freeing.

L - LOVE YOURSELF

Loving yourself isn‘t always easy, especially when you‘ve experienced a failure, disappointment, disruption, or loss. There have been plenty of times in my life when I have felt unloved and disposable. I felt that way when my ex-husband left me and when I got cancer more than once and could not have biological children. For years I felt lonely and hard to love. But after plenty of therapy, I realised that I couldn‘t experience love from others until I started to accept and love my post-crisis self. The daily practice of loving yourself is an essential step to flowing forward.

So, here‘s the challenge: Instead of thinking about getting back on track after difficulties disrupt your life, why not focus on flowing forward? I invite you to learn more about this process in my free video resource - F.L.O.W Forward at www.vanessajoywalker.com

Have you ever experienced a significant loss and gained a greater sense of gratitude

O - OWN THE TRUTH

You can acknowledge the feelings, but you‘ve got to own the truth. Feelings are important. But feelings are not always facts. We can get so caught up in our feelings that we avoid the facts. Flowing forward after a crisis requires you to take ownership of the complications in your life. And that means sometimes things are messy.

W - WAKE UP TO WONDER

Wondering focuses on the opportunities and the possibilities instead of leaning into the problems. Now, I‘m not minimising what it‘s like to have a pile of difficulties. But when we lean too hard into the problems, we usually find ourselves worrying instead of making room for wonder. Navigating challenging circumstances equip you to give back to the world. So, if you are facing a difficult circumstance, why not give yourself permission to worry less and wonder how this challenge will transform into a greater purpose.

MENOPAUSE LIFE SUMMER 2022

TANTRA

& SELF-LOVE By Angie Hallsworth King

When practising Tantra, we endeavour to come from a place of love whether that be with others or with self. The term ‘Self-love’ can evoke many feelings, it’s a mental choice between the two polarities of positive or negative depending on how you perceive its meaning. We have been taught that maintaining youthfulness is paramount, coupled with negativity around antiaging products, facial and body filters. It’s about time we embraced ourselves in all our glorious femininity. 12

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There are no right or wrong ways of making yourself feel good, there are lots of amazing guidance in this magazine and we should choose to love ourselves wholeheartedly. What if though, you’re doing everything you can physically but when you look in the mirror you still dislike the inevitable changes Menopause brings? Tantra can teach us about self-love in a new, joyful and carefree way. Should we not, as caregivers, give ourselves the same loving kindness we afford to others and see ourselves as others do? As we enter the 3rd stage of our lives, I find lots of women do not seem to see themselves as sexy or desirable anymore because of physical changes. Our boobs are less pert, our tummy a little rounder and we see our wrinkles as undesirable instead of a sign of wisdom and a life lived. The negativity perpetuated around ageing can be a major cause of withdrawal from sexual intimacy. What would happen if we embraced these changes wholeheartedly? In truth we cannot stop time, so why not step into the now, seeing the beauty within which shines outwardly so we can truly embrace life with an attitude of a feminine goddess! The outcome of this journey of self-love? No more struggling, a calmer peaceful life, joyful fun and when the time is right, even mind-blowing sexual energy! How would you like to feel and experience confidence and resilience from every pore of your very amazing body? Tantra invites you to become aware of the identities you hold of yourself, acknowledgement of your thoughts both dark (negative) and light (positive) without concealing them, then accepting and embracing with love and grace the truth as you start to look at yourself through the eyes of love, then the transformation self-love brings. The practices I’m about to guide you through will help you wake up to your true identity, to see yourself in love and non-judgement. This inner work can be a positive gateway into your own acknowledgement of your truest, deepest nature, beyond the visual identities you may have held for so long.

Eye Gazing

Eye gazing isn’t just to be experienced with someone else, it’s important we perform this wonderful age-old practise on ourselves. The old saying ‘the eyes are the windows to the soul’ never held a truer meaning, as in this beautiful tradition of looking deeply into your soul with loving-kindness.

How to practice - Exercise 1

Get comfy in front of a mirror, start to stare into your eyes. Look past the features of your face. Hold no expectations as you continue to gaze, thoughts may come up but keep going. You may find it evokes feelings like crying or laughing, don’t let that put you off, you are now on the precipice of the greatest journey so embrace it and let them just flow. This should be practised every day until you feel relaxed and happy. Hopefully, you will reach a sense of awe at your own true brilliance shining out.

Body acceptance - Exercise 2

After you’ve practised exercise 1 and feel comfortable in doing so, however long that takes, move to either sitting or lying down fully clothed. With your eyes closed create some warmth by rubbing your hands together gently, softly touching your fingers moving all around both hands then up your arms taking your time, there is no need to rush. Move to the shoulders and your neck, then stroke the whole face, not missing your ears. Stroke every bit of your skin, experience every sensation your skin is sending to your brain. Skin is an amazing network of nerves creating sensations to embrace and experience. Again, let the feelings flow whatever they may be but keep going, this is your own personal journey and should feel great. Move your hands down to your abdomen let them rest a while as you breathe deeply. As before with the upper body gently stroke your tummy, your waist then up the sides of your body and just flow. Finish by resting with your hands on your tummy and focusing on your breath. Then it’s important to give thanks for YOU in all your radiance, to this moment, this breath and the gift of self-love. Looking forward to bringing you to more intimacy.

In Love and Happiness

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Looking up How the natural world can help you cultivate gratitude By Alison Bale

Professional Mindfulness Coach Why taking time to ‘smell the roses’ is good for your mental health

hen you actively look for things to be grateful for, you improve your relationship with yourself and with others. The human mind is great at spotting problems. It’s a protective mechanism. But the bad stuff becomes like Velcro – it sticks – while the good stuff is like Teflon – slips right off. Consciously seeking things to approve of – birdsong, the flowers that herald the arrival of warmer weather, the hint of blue sky – can change your brain and improve your mental health. Studies suggest practicing gratitude can:

• Improve your sleep • Help you feel more optimistic • Strengthen your immune system • Reduce loneliness and isolation.

For midlife women, finding things to be grateful for may even help reduce the duration and frequency of hot flashes and night sweats, and the stress associated with them.

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How mindfulness can help When you are mindful, you are aware of the present moment, just as it is. You notice what is going on around you, and you can consciously look for things to approve of. It’s a great way to slow down, and there are many ways the natural world can help us cultivate qualities of mindfulness. Letting go – trees do not hold onto their leaves or their buds. They understand the progression and change associated with the seasons. Patience – everything happens in its own time. The process of growth and change cannot be rushed and is not the same for every plant and species. Trust – birds do not worry whether the branch they are sitting on will hold them. They trust that their wings will help them fly if it breaks. Non-striving – the art of practicing while accepting that a particular outcome is not guaranteed. However well you cultivate your garden, the fruits of your labour are outside your control. Even if you do not have a garden, or live in the countryside, there are ways to enjoy nature and bring the benefits into your home.

Four ways nature can help you practice gratitude

Bring plants into your home and take care of them. Having something else to take care of can also help you take care of yourself. Perhaps choose a plant with blooms in your favourite colour, or a culinary plant, like a herb.

Connect to your senses while looking at the outside world. Pick a spot where you can see outside. Now find things to be grateful for – five things you can see, four you can touch, three you can hear, two you can smell, one you can taste.

Exercise outside – even a short walk can be beneficial. The act of putting one foot in front of the other, left then right, can reduce anxiety, and can literally give you a breathing space. While you are out, take time to appreciate everything – the feel of the surface under your feet, the flow of the breeze, the sound of the birds, the smell of the earth.

If you do not have access daily to your favourite places in nature, bring them to you. Have pictures dotted around to remind you, or names and phrases that bring memories of the outdoors to you. Have some on your phone or computer, for whenever you need a boost.

There’s a word for the human need to connect with nature – biophilia. So, today, take time to slow down, look up, admire the view, and bring gratitude for nature into your life.

Imagine, just for a moment. Now. Imagine a life without challenge, disagreement, obstacles, illness and hurt. Imagine, just for a moment. Now, imagine a life without love, joy, ease, and excitement. A life without passion, without recovery, without success, without achievements. Now, if this life we live was void of all of the above, that wouldn’t be much of a life, if this life was void of just those parts that we find difficult, life would never consist of the remaining parts. This life is a contradiction, full of opposites, this life is all of the above.

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We are more empowered than ever before, we are learning to become more fearless

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magine for a moment a life without change, only stillness. Imagine for a moment a life without thought or feeling. A life so plain sailing, without a change of direction. A life without choices, chances, and opportunity.

MENOPAUSE

Re - discovery v ‘s Discovery By Jayne Little

Founder of Odd Socks Yoga

LABELS Imagine menopause without a title, symptoms without association. Friends, colleagues, and loved ones are sympathetic to your experiences, your aches and pains without judgment or question. Generationally women have lived through this changing season by ‘simply getting on with it’, they did this so well. We do not have to ‘just get on with it’, nor do we need to be defined by it.

RE-DISCOVERY According to science, women are more likely in the future to live as many adult years postmenopause as they have premenopause. This is not the time

to become washed into the kerb, to simply sit on the side-line and wait for what the tide brings in. Many women through this time feel that they have lost touch with who they are, who they once were, and worry about what will be left. In my work, I help women to rediscover themselves, but more importantly for many, to discover themselves for the very first time. Together we can change the narrative from ‘What will be left of me?’ into ‘I am excited to meet the women I will become’.

empowered than ever before, we are learning to become more fearless, building the courage to reach out and ask for help, but it is still a lottery as to what you will experience personally as you enter into this time. It is also up to you how you choose to move through this time.

Is there a new way of approaching perimenopause & menopause? Yes, I do believe there is. A way that gives rise to a rebirth of a newly discovered you. You are, after all, transitioning not withering, it is and should be nourishment that calls you forward, not punishment that holds you back. This is another moment for change, and old cycle renewing, you have after all been transitioning your entire life, from birth to toddler, from young child to teenager to womanhood, your entire life has consisted of a million firsts, many lasts, newness and filled to the brim with memories. There have been pains, aches, regrets, perhaps moments of shame and denial. You have gone through every stage step by step with a mindset for growth and healing. Look around you, women are moving through the ages, more brilliant, beautiful, and sexier than ever before. Achieving greatness in this world. You are not losing who you were, you are finding who you are.

With the growth in knowledge and awareness around menopause, we have information at our fingertips. We are more MENOPAUSE LIFE SUMMER 2022

Why the Menopause can provoke Feelings of Grief By Maria Bailey

Founder of griefspecialists.org

You might be wondering what grief has to do with menopause, especially when grief tends to be associated with bereavement. However, feelings of grief can be linked to any kind of change or loss in our lives.

hile menopause is a natural transition in our life, the symptoms can be severe and have a big impact, not only on our everyday life but also on the lives of those closest to us. Menopause brings with it a number of losses, including health, fertility – especially if you’ve not been able to have children, youth, control over your body, what has been normal for you, and feeling a loss of attractiveness. It can also happen around the time when you become an ‘empty nester.’ You can experience a possible change in your relationship with your partner, bringing another layer of loss. Same-sex relationships where one or both of you are both going through menopause at the same time, perhaps with different symptoms, can be hard, too. Non-binary people or transgender males might feel an additional sense of loss or conflicting feelings around their identity during menopause. Menopause can be a very isolating time, where you feel you’re going through it alone, with nobody who understands. Feelings of grief can easily be misdiagnosed as feelings of depression. It’s easy to see how when you look at the shared symptoms:

MENOPAUSE LIFE SUMMER 2022

• Feeling down • Tiredness • Loss of concentration • Anger, irritability, or frustration • No interest in activities you once enjoyed • Trouble sleeping or sleeping too much • Feeling isolated and removing yourself from social activities

• Undereating, overeating or craving unhealthy foods

• Drinking too much • Anxiety, excessive worry, or guilt • Missing days or underperforming at work or school

• Suicidal thoughts • Headache, tummy ache or muscle pain • Loss of self-confidence/worth • Brain fog • Loss of control over your body that used to behave in a fairly predictable way

• Significant emotional loss of feeling

alone even with a loving family around you

• Loss of ‘drive’ and enthusiasm for life.

The problem with these closely aligned symptoms is that when you talk to your GP, they can be mistaken for depression. Although grief and depression may both present similarly, they are different in important ways. Depression may not have a direct cause. Although it can be triggered by a situation, it’s more of a chemical response in the brain. When levels of neurotransmitters (chemicals that help messages travel around the brain), and norepinephrine and serotonin (connected to mood) decrease, depression may occur. Your mood may remain consistently low for two weeks or more. Grief is a direct response to loss. With grief, you may experience painful feelings in waves, perhaps mixed with good memories of the life you lead up until now. While you are grieving, you tend to maintain your feelings of self-worth. Before heading to your GP, try talking about your feelings to someone you trust, who will just listen to how you’re feeling. (See the Spring issue for guidance on how to listen to someone who is grieving). Sometimes that acknowledgement of your feelings - both physically and mentally - can be the relief you need, rather than medication. We’re all unique, as are our relationships with ourselves. All losses are felt at 100 per cent and your feelings are justified. You also don’t need to be strong or hide your feelings or be embarrassed. And please know you’re not alone. There is also professional help out there, such as talking therapy and menopause experts.

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Feelings of grief can easily be misdiagnosed as feelings of depression

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HAVE A SENSE OF PURPOSE By Dr. Sheila French

Wellbeing and Mindfulness Coach

Self-doubt, self-criticism, and a lack of confidence can arise from our

upbringing and the

people we meet. Past

partners, experiences,

and mistakes, all of which do not need to define our future. Self-doubt can hold you back in your

career and relationships with family and friends sabotaging your

success and happiness. Menopause can be a

time when levels of selfdoubt and self-criticism increase, and overall

confidence decreases.

ometimes the inner voice in our heads is not very helpful to us. We seem to have two voices, the hero voice who celebrates our accomplishments, our strengths and our confidence, and the critical voice who sits on our shoulders and questions everything we say and do. At times of stress and anxiety often experienced during menopause, the critical voice seems to battle with the hero, winning out and causing us crippling self-doubt. In Mindfulness training we believe that whatever we feed energy into is also what will take our energy. If you worry a great deal and keep feeding the worry with more worries, then that is what you are giving your energy to. Research in Neuroscience

backs this up, whatever neural networks in our brain we use the most, become the dominant pathways in our brain. Hence, we become a socalled ‘worrier’ if we continue to practice worrying. Our critical head is just sitting there waiting to be fed, but if we decide not to feed it and even challenge it, then our inner hero can learn to get rid of the critical head for good. Here are some tips and exercises that I do with my clients to get rid of that destructive critical voice and remove self-doubt. Of course, at this juncture I should point out that a little self-doubt is healthy, without it we might become overly sure of ourselves, and our decision making, and even take risks in our lives.

To do this you need to watch your thoughts and notice what you are saying to yourself. If you practice this, it will work.

Things always go wrong for me Do they really? Accept that sometimes things do not work out, but it is rarely everything we do. Instead, name 3 things that have gone well for you today. Do this daily.

I won‘t get this job as I‘m no good at it

So here are some tips that can help you. REALISE THAT YOUR THOUGHTS ARE NOT ALL REAL Some thoughts are stories we tell ourselves, especially those that are critical and build selfdoubt. BEFRIEND YOURSELF, IMAGINE YOU ARE YOUR OWN FRIEND You wouldn’t tell a friend “You aren’t good enough” or “she didn’t look good”. So why would you be so critical of yourself? HAVING A SENSE OF PURPOSE What do you want to develop in your life? You might be menopausal, consider this period as the beginning of something new. You are holding a wealth of knowledge and experience which could be put to good use in your future life.

LOOK AT THE PEOPLE AROUND YOU Are they helping you or hindering you? If you pick more positive people to be with you will see that this will help you to feel more positive and confident in yourself. DEVELOP A POSITIVE MINDSET Finally learning to develop a more positive mindset will help you to pay less attention to your critical voice. Below is an activity you can practice to get started. Commonly we say to ourselves similar things to the following highlighted sentences, you may have others you know you practice. We can turn them around to learn to change our mindset, to become more confident and positive and chase that self-doubt away.

Well, why not apply, give it a go. If you have applied and been given an opportunity for an interview, then you are as good as anyone else applying – tell yourself that!

I‘m not good enough We are all guilty of this at some point in time. This is the biggest lie we tell ourselves of all the negative things we say or think. We judge ourselves before we even give ourselves the chance to try, and therefore end up quitting before we even start! Instead, show up and give 100% to what you want to achieve. Then, allow yourself to see your accomplishment and give yourself a well-deserved pat on the back.

GIVE IT A GO AND GOOD LUCK WITH IT! MENOPAUSE LIFE SUMMER 2022

I’m not perfect

& how I have grown to be okay with that. By Nicky Price

Creative Director - Rainbow after the storm My body has changed to something I no longer recognise, my mind which was once sharp and focused struggles to remember the thoughts that moments before had seemed so important. Due to several factors, menopause being the most noticeable, it’s difficult to exercise without feelings of pain and exhaustion or to be able to choose healthier foods without thinking - I just don’t have the energy to cook anything anymore. Meanwhile, I carry around the burden of guilt. I am so far away from the images that we are bombarded with of perfection. Just catching myself in the mirror was enough to set up feelings of disgust, anger at me for not taking more care of me, or just sitting in tears on the bedroom floor. I know from the job that I do that negative self-talk is not good for my well-being. For years (all my life) I have allowed pictures and images of perfection to be something I must strive towards. I turn 50 this year and no longer see a person I even vaguely recognise. So, I decided this is the year that this cycle of striving, setting unachievable goals and feelings of guilt stop. I decided this is the year that I am going to love the person I am today. How would I do this? With kindness, lots of self-care and compassion.

MENOPAUSE LIFE SUMMER 2022

I have a beautiful trans-daughter who is reminding me that being your true self, showing your inner colours and beauty, is a gift not only to ourselves but to others and the world. Inspired by her bravery and courage, she wears the most beautiful dresses and colourful makeup, I took on the challenge that when we meet for our weekly lunch date, I would make an effort to get dressed up. I’ve recently ordered a couple of new dresses that suit my new body shape. I find it empowering and calming to start each day with clothes that suit and lift my mood. Nothing sends me spiralling more than having to decide what fits me in the morning! Each week I post a full-length photo of myself on my social media pages, even writing this now makes me need to take a deep breath. All those worries about what other people’s judgements will be, all that self-hate about certain areas of my body there in one photo! But I have received nothing but love! You see the world doesn’t see the negativity that lives in your head or the things that your head tells you. Yes, I’m fully aware that those negative

voices are out there and I’m sure that my views could divide opinions on how I look and how I should look, but NOW none of those voices are mine. That weight of expectation of looking perfect is no longer mine to carry. Do I want to lose weight, get fitter, and feel healthier? Absolutely and I have started to take small steps in that direction. But for now, I am feeling calmer in my world. I have now found that inner peace, respect and love for me, for the person who I am on this journey and in my life.

I am a different person turning 50 than I was at 18, 21 & 30 – of course, I am. I was a different person at each step, but my plan for turning 50 is to be the best I can be for myself.

My 5 five steps to self-acceptance

Remember you are AMAZING!

Don‘t compare yourself to anyone else, even the younger version of you. You are unique, be yourself and shine bright.

Be proud of who you are and what you have achieved. Send gratitude and kindness to your body and mind for what it is going through.

Learn to smile about yourself. It can become a habit to stop smiling, especially at ourselves, give it a go! One smile at a time.

Speak to yourself as you would a best friend, with love, compassion and kindness. Acknowledge the negative feelings you may hold towards yourself but do not believe them. These are often words and opinions from other people’s judgements or of how we feel we are expected to live our lives.

Finally dig deep in that wardrobe and find things that make you feel good and wear them now, don‘t save things for best. The best is right now!.

MENOPAUSE LIFE SUMMER 2022

Coping with

BRAIN FOG By Elizabeth Green

Founder of The Power Angels

“Simon, Frances, Christopher… errrr Elizabeth”, she would say, and we would laugh. She’s just getting old and losing it a bit I thought. Her confusion would be brushed aside as a standing joke. Now that I am older myself, I find myself doing the same thing. I call my pets by my children’s names, and I often find myself losing my train of thought or wandering into a room and completely forgetting what I went in for. Sound familiar? “Brain Fog” is a term that we have all heard over the years, but it isn’t actually a medical condition. Feeling foggyheaded and disorientated can, however, be very confusing and frightening.

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I often think that I have early onset dementia and worry about how I will cope if it gets worse. I am sure that many of us feel that our brains aren’t serving us as well as they should do and that in itself can cause a decline in our mental health

“

I often think that I have early onset dementia and worry about how I will cope if it gets worse.

“

hen I was young and living at home my Mum used to call me by everyone else’s name before she got to mine.

There are many signs of brain fog. We can suffer from memory problems, lack of mental clarity, poor concentration or lack of focus. It can also manifest itself in more noticeable physical symptoms such as stress headaches, anxiety attacks and insomnia.

Brain fog can strike at any age and is often caused by something else that’s happening in our lives. Menopause, hormonal changes, insomnia, stress, grief, medication…there can be a lot of contributing factors. The good news is that there are lots of things that we can do to avoid brain fog and to keep our brains fit and active for longer.

Check out my

TOP TIPS

Diet Our brains need the right fuel and energy to keep them ticking. A diet rich in iron and vitamin B12 will help to improve brain function. Try incorporating foods such as eggs, salmon, grass-fed beef and offal into your weekly diet or, if you are a vegan or vegetarian, check out a supplement from your local health food store. Try and avoid alcohol or drugs if you feel mentally depleted. They may give you a short-term boost, but they are not a long-term solution. A healthy diet can do wonders for brain function so eat lots of “brain food” and keep yourself well hydrated and you will see a difference almost immediately.

Exercise The brain and the body work together so if you start slowing down physically then your brain function will decline too. My Dad walked for half an hour a day until just before he passed away at the ripe old age of 91. He swore by it.

Establishing a good sleep routine We all know that foggy feeling after a bad night’s sleep so work at establishing a good night-time routine. Have a calming warm bath and play some relaxing music. Make your bedroom your sanctuary and avoid screens for a few hours before bed.

Learn something new Learning a new skill will help to develop new neural pathways which keep our brains healthy. It’s also fun and a good stress reliever. Why not learn to play an instrument, a new language or join a local history group? Keeping socially active is very important for optimum brain health

Take mental breaks during the day We are all guilty of trying to do too much and spinning lots of plates. Avoid multitasking and focus on one thing at once. Take regular breaks away from your desk or place of work and make sure you have a proper lunch break to refuel. A fiveminute meditation session at lunchtime can do wonders to restore some clarity and calm. There are lots of guided meditations online that you can use free of charge.

If you are concerned about your mental

health, then it is always worth talking to your local GP. There are

lots of resources and

support available. Don’t be nervous to reach out if you need to.

MENOPAUSE LIFE SUMMER 2022

UNDERSTANDING

MENOPAUSE MAY 2022, YORK

t was amazing to see so many women attend our first Roadshow event this year in York, UK. As the host, and guest speaker I was blown away at how menopause in public has changed over the last few years. It is 2.5 years since my last live event due to the pandemic. Women were still very quiet back then, reluctant to open up, and the mood was often quiet in the mornings before lunch. This event was never quiet! The guests were fabulous, and so engaged throughout the day. There was a huge amount of laughter, which I always measure as a sign of success! We started the day by explaining the benefits of mindfulness, and I allowed them to understand what peace of mind actually means. They could experience this in safety and comfort, with their eyes closed. They then felt the benefits of special guest Dr. Fiona Schneider‘s experience as a woman‘s doctor & gynaecologist, as she explained the more biological and clinical side of menopause. Dee Murray, CEO and Founder, Menopause Experts Group

MENOPAUSE LIFE SUMMER 2022

Dr. Fiona Schneider, an experienced Gynaecologist and Women‘s doctor tells us “However experienced or prepared one is, there is always a certain mystery about presenting to an unknown audience. Though I am incredibly used to speaking, you never really know how you will be received. Will I say too much, too little? Can I pitch it correctly to suit the participant?” During my guest speaking opportunity with Menopause Experts Group at Malmaison in York, I need not have had any concerns with the group gathered. They all had a warm and engaging hunger to learn and share their own menopause experiences. It was an exciting session, and one of learning from each other. I cover the more clinical side of menopause, and it provoked many questions. I could see huge relief when answered.

We heard stories of late or poor menopausal care, which I found heartbreaking, especially as I know that help is available. This is the driver for my enthusiasm for MEG. There is excellent care for those who can get it, but far too many women are struggling. The knockon effect can be felt throughout society. I am delighted to be able to play my small part in helping to make resources more accessible through the MEG programs. Dr. Fiona Schneider, Gynaecologist & Women’s Doctor

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hen asked to join the MEG group for the first Live Workshop/Roadshow in York this month, I was filled with anticipation. I came away with more privilege and determination in my heart and soul now more than ever. Whether it’s been the effect of Covid 19, keeping us isolated from human contact and the oxytocin you get from that simple 30-second hug that we have been robbed of, I will never know. Nothing could compare or prepare me for what was delivered on those two days. The room was split in the women attending. Some were already members and had the chance to connect with other MEG Licencee’s. Others were Brand Ambassadors and could not wait to get going. The other demographic were the vulnerable and brave kind suffering souls that openly and courageously filled our hearts and eyes with one emotional testimony after the other on how their lives were affected by the misinformed care provided, or simply not knowing all their options in the timely manner required. We came to offer a panel of expertise, educated data and peer-reviewed evidence on how best to support and manage life in the Hormonal phases of Peri/ Meno and Post Menopausal stages. Only to find myself coming away with so much more. Women are more powerful together than apart. The energy in the room could have lit up the Vegas strip alone. These workshops and MEG must continue to drive the messages forward, get into Corporate Workspace and create policy. Head up free Clinic initiatives to help manage the cost and supply. All of us women must keep talking and supporting each other. That way “ The Change” can be just a nurturing and manageable phase creating a beautiful life to exist in. Karey Coughlin Lewis, Commercial Director, Menopause Experts Group & Nutritional Health Specialist

MENOPAUSE LIFE SUMMER 2022

In The News At Menopause Experts HQ we are always busy keeping up to date with the latest news and research regarding all things menopause. It is our mission to keep on raising awareness of Menopause, whether that be by conducting our own research and studies or contributing to and discussing what is happening in the news. We have featured on news programmes, contributed to radio shows and discussions, and featured in multiple newspapers and magazines. Below is a selection of our activities during the past 3 months.

Click Here To Read More

MENOPAUSE LIFE SUMMER 2022

UNDERSTANDING

MENOPAUSE Become Your Own

SPECIAL ROADSHOW Bracknell, Berkshire

Expert

FULL DAY EVENT, GUEST SPEAKERS & LUNCH £99

15th September 2022 Embrace the mechanics & emotions of menopause in a fun and uplifting way. Our full-day event will take you through a journey of self-discovery as we embrace the mechanics and emotions of menopause together, in a fun and uplifting way. Join your host Dee Murray, former Psychotherapist to the stars turned Menopause Expert, and her team for this exciting event in Berkshire. Special guest speaker Dr. Fiona Schneider, Gynaecologist and highly regarded women‘s doctor.

CLICK TO BOOK TICKETS 28

MENOPAUSE LIFE SUMMER 2022

CLICK TO VISIT SITE

FREE ACCREDITED TRAINING

We supply our education free of charge, for women and men, because we want all women to feel educated and supported regardless of financial status.. Our Founder Dee Murray qualified in the 1990s as an advanced psychotherapist and is recognized 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 are, 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.

The suicide rate in women's midlife has been increasing over the last few decades, so I decided when I experienced perimenopause myself, to bring about change to 'the change' and remove the stigma and taboo that is now seen as oldfashioned. 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?

Our training is for women, men and the healthcare profession. 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.

MENOPAUSE LIFE SUMMER 2022

THROUGH EXERCISE DURING MENOPAUSE By Karen Ramirez, Sporting Sheroes

“Everybody has a beach body. You just take your body and get yourself to the beach!” These were the words of a fitness instructor I have a huge amount of time for and who, like many of us, is at “that age” where are bodies are experiencing change! What I love about this lady, is that she keeps it real and talks openly about the days we want to eat rubbish, lie under the duvet and feel fed up with the world and the people in it! 30

MENOPAUSE LIFE SUMMER 2022

What she and I also know is that by keeping fit and healthy those moments are less frequent, we pull ourselves out of them faster and our physical and mental health - and overall CONFIDENCE - are more resilient. The physical benefits of staying fit and active are well-documented, amongst them: 1. Preventing weight gain

2. Reducing the risk of illness and disease

3. Strengthening your bones, lowering the risk of osteoporosis 4. Boosting your mood

But three out of four of the above are about avoiding problems rather than looking forward to the fun stuff!

What do I mean by that? In addition to the above, I see my fitness as investing in the future me, and she wants to have the confidence long-term to:

• • • • •

Try adventurous new activities Carry on playing hockey, swimming in open waters and running with the dog Develop new work opportunities and inspire those I work with Travel and explore different cultures and societies And, most of all, enjoy grandchildren (eventually) without physical limitations!

On this coach’s Instagram bio, she says “I want to dance The Funky Chicken at my 100th Birthday Party!” I say Amen to that!

It’s easy to lose confidence as we age. It might be:

• • • •

When children leave home and we are looking to go back to the workplace; or We are made redundant and have to find another job; or We feel we’ll never find a new partner if we lose ours unexpectedly; or We have to walk into a new group of people for work or social purposes.

We might avoid getting out of the front door to run, cycle, walk or go to a fitness class if we’ve not done it for a while. Statistics show that women’s activity levels suffered more than men’s during the pandemic. However, if this is you, I urge you to make TODAY your DAY 1, and not to leave it to “one day”. Day 1 is always the hardest. Day 2 will be easier. By Day 7, you’ll be walking out of that door with your head held that bit higher, perhaps a slight swagger in your gait and your soul feeling a good deal lighter! If it’s been years since you’ve exercised, start with a 15-minute walk or jog around the block. Then block out that day at the beach - and get that body onto it! MENOPAUSE LIFE SUMMER 2022

WHO SAID THE MENOPAUSE HAS TO BE BORING? By Emma Watts (SAC Dip) Bootcamp Revolution & Fitness LV 4 Personal Trainer | Clinical Nutritionist | Psychologist | Fitness Writer | Revolution Founder

’ve worked hard as a personal trainer to have a smoking hot body…. but as I begin freewheeling into menopause, these hot flushes are not what I was aiming for when I said smoking hot!!! I’ve always loved fitness: from professional Dancer to a PT, clinical nutritionist and psychologist with 20 enjoyable, fulfilling years in the industry. And yet, as knowledgeable and experienced as I am, nothing prepared me for this rollercoaster I seem to have been strapped into, with no safety checks and without my consent!

MENOPAUSE LIFE SUMMER 2022

How did this happen? I don’t feel old, and I’m certainly not ready for this phase of my womanhood, but Mother Nature (who is supposed to be on our side!!!) has decided at 47, it’s my time to shine, glow, sweat and flush and so, as with every changing phase my body has carried me through, I have decided to embrace it!! Specialising in women’s health, I have a deep understanding of all the changing phases women go through and one thing that seems apparent in all the health and fitness

advice I have found relating to menopause, leads to the same conclusion; Eat a healthy diet: ABSOLUTELY, Stay active: DEFINITELY. But most of the advice grouped us as one size fits all; take it easy, do Pilates, swim, and walk. There was nothing in the advice that truly related to me or my friends. It seemed we were being portrayed as weaker now our bodies were changing, that we are unable to do any significant level of exertion. It’s as if we have reached a sell-buy date and needed protecting, wrapped in cotton wool!

Remember when you were a kid, you ran wild, you had no fear of others opinions, you dressed in crazy clothes because matching rainbow socks with a tutu and a batman mask was normal right??.….you did this because you could..… and you didn’t care! You didn’t worry if your hair was a mess, you twirled until you were so dizzy. You ran free & wild, simply because it was fun, you wiped your snot on your sleeve, smeared mud on your face and the bruises on your legs were simply trophies from your adventures! Just because my body is changing and my babymaking days are ending (my body has blessed me with 4 amazing children), it doesn’t mean my life is over. I’m not ready to unlace my trainers, not ready to hang up my dancing shoes, give up my sexy undies or discard my ‘live life by the seat of my pants’ ethos. In fact, I’m hungrier now for adventure, I feel sexier than ever, I feel empowered, I have an irresistible urge for discovery because I’m older and wiser and I finally understand what’s important in life. I want to do everything I can to help my body through this weird and wonderful new chapter in the best way possible. Before I go further, I’d like to clarify, I love Pilates, I adore walking and I love swimming! I cannot praise these forms of exercise enough, but why should these be the only activities we can participate in!! Who said as we get older there should be no fun and no adventure, that doesn’t seem right to me.

And then, we become adults, and suddenly all those inhibitions fade, just as fast as the wrinkles begin to appear! And then, throw menopause into the mix and it all just gets a bit rubbish! Now I understand that not all women feel this way and every woman experiences the change in many different ways, it’s a unique journey for every one of us. Some sail through it, not even noticing the minor symptoms, while others suffer in so many ways; the hot flushes, mood swings, brain fog, cramps, depression, restless sleep, loss of libido, bizarre dreams, skin breakouts, sore boobs, the muffin tops, aching legs, back pain, migraines...the list goes on...and on...and on... and on... (Mother Nature, again, what the hell!!!) For most though, we will have good days and bad days: days when your jeans fit perfectly and you feel incredible and days when you feel sluggish, unsexy and low. But we can reduce the down ‘oh no’ days and have more high ‘oh yeah’ days, by improving our health

and nutrition. Exercise and being active are beneficial in many ways. When we work out, our body releases happy hormones (the same ones we release when we have sex!) But instead of your run of the mill fitness regimes, I’ve found a few other options that may suit your wild, crazy warrior woman a little better; go crazy, have fun, be adventurous and most of all, throw caution and conservatism to the wind type stuff!!

So here we go! ROLLER SKATING When was the last time you carelessly strapped wheels to your feet and freewheeled without a care in the world? Well, last weekend my hubby took me back to my youth after buying me a retro pair of roller boots and it was nothing short of epic! Granted, I wasn’t as elegant as I was in my teens, but I didn’t care. I looked like a crazy woman, arms and legs flailing, but it gave bystanders a great laugh! This amazing activity has a true sense of innocence; an awesome cardio workout, improving heart health, strengthening core and leg muscles, it’s cheap and can be done with friends and family in local parks. Please take precautions; wear suitable protective wear (unfortunately our bones aren’t as strong as they used to be) but with practice and a carefree attitude, this form of exercise will have you feeling free.

MENOPAUSE LIFE SUMMER 2022

DANCING Don’t worry if you have two left feet! This is all about having fun!! There is a huge range to choose from with classes designed for all abilities; improve fitness and all-over strength as well as make new friends

OBSTACLE COURSE RACING Ok, so I’m a little biased, as an avid OC Racer for 12 years. My partner and I are OCR tech trainers and have qualified for the world championships to represent GB. I have thrown myself off of high things, smothered in mud more times than I can remember. But this awesome, child-like activity is one that I have seen people of all ages and fitness levels enjoy. From those that take it seriously, competing at world-class level, to groups of women in their matching team shirts and tutus, ambling around courses, giggling manically as they scoop mud out from between their boobs! The benefits are far-reaching; positive effects of being outdoors to the sheer childlike fun. Build all-over strength and fitness, improve stamina and agility, plus you’ll have a muddy good time and make new friends along the way! There are many events to choose from but if you’re a beginner try your first OCR in the summer (the winter races are pretty hardcore), I promise, once you try it, you’ll be hooked. Or why not raise some money for an amazing cause by doing the Cancer Research Pretty Muddy challenge! 34

MENOPAUSE LIFE SUMMER 2022

Here are a few of my favourites: Burlesque: Super sexy style of dancing started in the 1800’s, known for its teasing, cheeky moves. It’s simple and enjoyable suitable for all fitness levels, shapes and sizes plus its females only. Build confidence, release inhibitions and can help with the libido issues (by showing your partner all the sexy moves when you get home!) Jazzercise & Zumba: Again, a great way to embrace your dancing feet and learn new moves, improving heart health and muscle strength, set to great music in a fun and vibrant environment. Pole dancing & Silks/circus skills: A little more adventurous, this awesome all over body workout is a great way to improve your fitness. Beginners classes are widely available and you will be encouraged to let go of your inhibitions and release your inner sexy goddess.

Ballet & Tap: There is a range of ballet-based classes including Barre which structure all classes around the fundamentals of these classic dance styles. Perfect for those wanting a low impact workout, ideal for total beginners.

BOXING/SELF DEFENCE/ TAI CHI Another of my favourites; it’s so empowering strapping on a pair of boxing gloves and punching a bag or pads. It’s a great way to learn some self-defence moves too. The benefits are far-reaching and even those with limited mobility can participate in this form of exercise, from seated boxing to Tai Chi (a gentle, low paced range of martial arts moves). Boxing is great for building muscle strength, improving core, enhancing coordination and focusing attention, plus it relieves stress! Win-win!

WEIGHT LIFTING This is an activity that many women shy away from because they have this idea it’s only for big, muscular men, but don’t be fooled. I’m not talking about strapping on a weights belt and smashing out a world champion level deadlift, but find a good class/ personal trainer who can introduce you to a range of moves and weights suitable for your capabilities and you’ll feel amazing!

Menopausal women are more prone to osteoporosis and brittle bones. Weight training strengthens muscles as well as building bone density helping avoid skeletal issues. And you won’t end up looking like Arnold Schwarzenegger. Women have less testosterone so can’t build the level of muscle mass men can, but you will build tight, toned limbs and booties that would make the Kardashians jealous!

CYCLING Another leap back to our youth, with a gentle and low impact form of exercise. Cycling not only allows you to get out and enjoy our amazing countryside, but you will strengthen your legs and core muscles and enjoy a total sense of freedom.

ROCK CLIMBING From walking the hills and fells to visiting a local climbing centre, there’s something very liberating about using your body to scale a rocky face. Good training centres offer beginners classes, and you will be able to participate safely with high-quality safety

harnesses. Improve, strengthen and tone all over your body, boost core strength and find a whole new sense of empowerment as you soar higher! Menopause has, for many years, been rarely spoken about, with a lack of support and understanding. But finally, the advice and support is growing, with it, comes a whole new dynamic for us menopausal bunch, and it’s so positive to see and be part of. For me, I plan to embrace this exciting new chapter of my journey and with it, I intend to find out how much more my body can achieve and share my knowledge.

So go crazy, let your hair down, have fun and feel like the sexy, strong empowered woman you are! MENOPAUSE LIFE SUMMER 2022

How menopause turned me into a runner. Angela MacAusland Director and Owner of Run Bath and Run Coach Angela

went through a number of ‘challenging’ years in my early 40’s (bereavement, divorce, a move into self-employment and a second marriage). So when my periods stopped (and I had ruled out being pregnant) I eventually got a blood test done only to be informed that I was going through early menopause, at age 42. The next thing I know, I am taking HRT and feeling absolutely terrible. The contraceptive pill didn’t work for me either, so after a lot of research, discussions with my GP and deciding to take active control of my diet and fitness, I stopped taking the medication and took up running.

MENOPAUSE LIFE SUMMER 2022

It wasn’t plain sailing at first, I literally could not run to the end of my street without collapsing in a hot mess, but one chance encounter changed the course of my life. I met a lady who was training for a marathon race, and I asked her how could she run that far and more importantly – why did she run that far. (A marathon is 26.2 miles or 42km). Her reason for running was that it gave her time away from her very hectic life, and the freedom she felt when running outdoors gave her the mental and physical energy to deal with the rest of her life. Running was her ‘me time’.

That hit home, as a busy Mum, Wife and working full time, the only ‘me time’ I had was when I was asleep (and that wasn’t great either). So I went home that day, grabbed my trainers and went for a run (it was more of a walk, jog, walk) but I now had a really important reason to run - for my physical and mental wellbeing and for some ‘me time’. Every step I took was helping me not only re-charge my mental health batteries, but helping me grow stronger, fitter and more confident in my body. I entered a 5km race, then a 10km race and before long I had completed a half marathon, and 18 months after my life changed, I ran my first full marathon in Chicago.

I started up my own running club – to help like-minded runners who weren’t super fit, fast or competitive and studied to become a Run Leader and a Coach and turned my love of running, which was my hobby, into my career as a Full-Time Personal Running Coach. I now work with runners of all ages and abilities, from runners who are just starting, to those wanting to regain their confidence in their bodies, up to fairly competitive runners who are working towards specific race or time goals.

“

menopause can be the start of something new and exciting

“

Running was something I could do as a perimenopausal woman and even though I hadn’t run since I was at school, I found that I was part of a growing community of runners who meet up and run for the social aspects as well as the physical benefits. Age, gender, fitness and hormones were not a barrier.

I talk openly about mental and physical well-being and embrace the menopause as being part of the female health journey we will all experience at some point. Today I am a fit, 55-year-old marathon runner and running coach and I thank my body for giving me early menopause, for helping shape my journey into this life and I want other people to hear my story as inspiration that menopause can be the start of something new and exciting, rather than something to fear and dread. MENOPAUSE LIFE SUMMER 2022

SUNRISE over LONDON By Dinah Sershi Founder of the Natural Wellbeing company

Now I am a member the lake has become a regular addition to my weekly swim where I am awed each time the sun rises over London and shines its warm light on this watery haven in the centre of the Metropolis. One morning, my Serpie joy was captured by a passing photographer and, by chance, I found myself in The Times newspaper, which was quite the surprise, but I love the photograph as it captures the happiness of these occasions.

alk to any open water swimmer and they will each have a list of very personal reasons as to why they enjoy bathing throughout the seasons but one, that I suspect is common to all, is a sense of community. It is a unique bonding experience bracing cold water together, supporting each other‘s fleeting trepidation and supping celebratory hot tea whilst enjoying the endorphins post-swim. These connections come together in many different ways; friends venturing a new experience together, formal clubs, informal clubs and random meet ups, with each one bringing its own magic to the occasion. This Spring I was fortunate to become a member of the Serpentine Swimming Club. The ornamental lake that takes centre stage in London’s Hyde Park was the idea of Queen Caroline in 1730. The Serpentine Swimming club was formed in 1864 and the first ladies were allowed to swim when the Lido was established formally in the 1930s. Throughout the decades, the swimmers have attracted the attention of the media where puzzled journalists and photographers seek to understand the pleasure the lake affords.

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Last Spring, I spent many a Saturday and Sunday morning in the Hampstead Heath mixed ponds, it was an elixir after the winter lockdowns and I was keen to continue to swim here during the winter months. To do this, I became a member of the Hampstead Heath Winter Swimming Club which was formed in 2005 after a successful court case against the Corporation of London, that allowed members to swim through the winter months. Many may wonder why people would fight so hard to swim in a pond in the middle of winter but those cold swims amongst a community of likeminded people are precious. Surrounded by trees and nestled into the leafy beauty of Hampstead Heath in North London, the pond is the perfect size for winter swimming.

Just like the Serpentine Club, the community is as much a part of the swim as the swim itself and I love the sense of egalitarianism that prevails when everyone is stripped back to only a swimming costume, swim cap or in my case a bobble hat. Towelling flushed red, post-swim bodies, whilst chatting and sharing flasks of tea creates a sense of community that transcends any sense of social status; judge, taxi driver, florist, banker, all bonding over cold water and a cuppa.

To celebrate the coming of Spring my friends and I decided to welcome the change of season with a swim in Frensham Great pond. Created in the thirteenth century by the Bishop of Winchester so that he could have fish when visiting Farnham castle, the lake with its shallow clear waters and sandy beaches is a favourite amongst families during the day and open water swimmers in the early morning. I highly recommend packing a picnic and heading to Frensham for a perfect holiday in a day. With the warmer water, the swimming now changes from shorter to longer swims as I begin to train for the triathlon season. I’m very much an amateur but love each of the swim, cycle, and run activities as well as the friendly, tri community. It’s a sport that is becoming increasingly popular with women over 40

as more women discover that exercise is a very effective way to manage their menopause symptoms. It has taken me a long time to realise that exercising in nature with a supportive community ensures that I maintain a regular dose of happy hormones and a positive balance in my life.

Dinah Sershi is a mum of two, management consultant, kinesiologist, coach, mindfulness, and yoga teacher.

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WHY

IS GOOD FOR YOU By Claire Winter Claire Winter is a trainer, creative writing coach, and nordic walking instructor. She runs walking and writing courses and retreats.

alking can really make you feel happier. It’s been scientifically proven that being in nature can boost your mood. It’s been well documented that exercise can also help with menopausal or perimenopausal symptoms. What you might not know is that just half an hour of Nordic walking every day will increase your heart rate which in turn will give your estrogen levels a boost. This can often help protect against the worst of the hormonal symptoms many women suffer from in midlife. Nordic walking works in multiple ways to improve overall fitness, health, and wellbeing.

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How does Nordic walking help during menopause?

You sleep better Intense exercise can often release a flood of cortisol into the system, which is the last thing it needs, and it often leads to disrupted sleep patterns especially in midlife when cortisol levels are naturally higher. But regular moderate exercise such as Nordic walking conversely works to balance cortisol levels, which helps promote better sleep.

Your pelvic floor gets a workout During perimenopause and menopause as levels of estrogen drop, your pelvic floor also becomes weaker and less elastic. One of the benefits of Nordic walking is that it’s a workout that focuses on your core and pelvic floor muscles without you even realising it. Every time you push through your pole you are engaging and strengthening the deep core muscles that stabilise you and support your pelvic floor. As part of the walking technique, you also do an active heel-toe roll, which engages the whole backline of your body and activates your pelvic floor via its connection to your pelvis too.

It‘s low impact One of the best things about Nordic walking is that it is low impact although you use 90% of your muscles and burn more calories than normal walking. Unlike a sport such as running, for example, Nordic walking is gentle on your pelvic floor and joints.

It’s weight-bearing Women’s bodies also need extra weightbearing work from mid-life for bone density and strength. This is particularly important as there is a direct relationship between the lack of estrogen during perimenopause and the later development of osteoporosis. Nordic walking is in itself a muscle strengthening, weight-bearing exercise, which will help keep you strong, fit and less prone to injury.

Great for your wellbeing One of the best things you can do for your general wellbeing is to get outdoors. Walking not only improves your mood but can also boost your creativity. Connection and conversation are also important aspects of Nordic walking classes and walking groups too. Walking and talking is good for the soul!

What equipment do I need? You use specially designed Nordic walking poles, to help propel you along. You might get the odd passerby asking, “What are your skis for?” But what they don’t know is that by using the specially designed poles you are also giving your arms a good workout and burning more calories. Don’t worry if you don’t have a pair, instructors include poles as part of the cost of the class. Nordic walking is sociable, you can chat as you walk and participants enjoy the sense of community too. Often a class will end at a local café. According to government guidelines you should be walking for 150 minutes a week, this could be broken down into 30 minutes of exercise – five days a week.

Here are some tips to get you started.

•

Book a class with an INWA instructor. They will teach the ten-step technique for Nordic walking, which ensures you are walking properly and getting a proper full-body workout.

•

Start with a beginner’s class. They are taught in your local area at a relaxed pace. Once you have learned the technique you can join a friendly group that meets regularly. You can find classes on the British Nordic Walking website https://britishnordicwalking. org.uk/apps/store-locator Get a walking buddy. Arrange with friends to take a walk at the weekend.

You can find a huge range of instructors who take people walking along the coast in Cornwall, in the countryside of Norfolk, across Bristol, Lancashire and even up Mount Kilimanjaro.

I love introducing people to the benefits of walking through my walking and writing online courses and retreats. We’ve walked in glorious sunshine, snow, rain, and mud. Once you get outside and enjoy the benefits of the free, outdoor gym, you’ll be hooked!

How Pilates can help with Menopause By Sarah Gaddie

ilates concentrates on strengthening the body with an

emphasis on the core,

to help improve general

fitness, overall wellbeing, posture, balance and

flexibility. These are all

things we need to help us live a happy healthy life,

particularly at the time of peri to post-menopause.

Here are just a few ways that Pilates can help.

Stress-Busting

Pilates is a great way to relax the mind. Give yourself this time for YOU!

Improving Breathing

You learn to breathe into the diaphragm, expanding the rib cage and connecting the breath to the deep abdominal muscles and pelvic floor. This is not only great for relaxation, but also for the function of the pelvic floor.

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Breathing Exercise

Put your hands on the sides of your ribs and breathe in. Feel the ribs expand into your hands and as you breathe out feel the ribs contract. If this isn’t happening, you may be lifting your shoulders up and down or just breathing into your tummy. It can take a bit of practice.

Stronger Pelvic Floor

Incontinence, pelvic pain and prolapse are all prevalent in Menopause. Relaxing the body and breathing well allows the pelvic floor to relax. The low impact movements help with strength and flexibility and symptoms can improve.

Hip and Pelvic Floor Exercise

Hip Opener or Clam - Lie on your side with your head resting on your shoulder. Bend knees to about 90 degrees. Keep heels together and gently lift and lower the upper knee. Breathe in as you lift and out as you lower. Keep the shoulders and hips stacked and don’t let yourself roll back. Do this 8 times and repeat on the other leg.

Bone Strengthening and Muscle Toning Loss of bone density and muscle tone occur as oestrogen levels diminish. Pilates is a great form of exercise due to the positions used and the actions of the muscles.

Upper Body Strengthening Exercise Pilates Box Push Up Kneel on all fours with knees beneath hips and hands a little wider than the shoulders. Flatten the back and gently pull in the tummy. Don’t lose this position throughout the movement. Breathe in and bend elbows, taking nose towards the floor, aiming for a spot in front of the hands. Only go as far as you can manage without letting the back dip or the tummy dome. Breathe out as you push back up. Repeat 6-8 times. To release sit back towards heels with arms lengthened in front and hands on the floor in Child’s Pose.

Good Posture

When we are tense, anxious or in pain, our shoulders rise and our body curves in to protect itself. In this position the lungs do not fully inflate, the ribs don’t expand and the back becomes tight. If we stand tall and upright, we not only look better, but we feel better. Pilates exercises open the chest and relax the shoulders.

Chest Opening Exercise

Stand tall and straight with shoulders away from the ears. Lift the arms out wide as you take a big breath in, opening the chest and filling the lungs. Lower the arms down beside you as you breathe out. Repeat four or five times.

Relieving Achy joints

This is another common symptom of menopause. Pilates exercises lubricate the joints, ease the pain and increase the range of movement.

Sarah Gaddie is a Pelvic Floor and Matwork Pilates Coach

Shoulder Mobility Exercise Sit tall and drop the shoulders away from the ears. Gently roll the shoulders up to ears and back, breathing in and out as you do so. Start small and gradually increase the range of movement. Do this about 8 times and what might start off as a bit clunky, should start to ease and flow.

If you would like to receive a video of these exercises, please email sarahlucygaddie@gmail. com. So, what are you waiting for! Whether you prefer a class online or face to face, you will find plenty to choose from. If you are pregnant or have other health issues check with your doctor before exercising.

UPPER BODY STRENGTHENING EXERCISE

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TINNITUS

IS IT REALLY WORSE DURING MENOPAUSE? By Louise Furby Events and communications manager at Specsavers

innitus is the perception of sound when no corresponding external sound is present. It can be a ringing, buzzing, hissing, whistling or other noise and the sensation can be constant or intermittent, vary in volume, and occur in one or both ears. Those who have experienced tinnitus will know that it can vary in its severity and for some, it can be a very distressing and debilitating condition. The British Tinnitus Association (BTA) reports an estimated 13.2% of the British population suffers from persistent tinnitus which is around 1 in 8 people. Luckily, for many sufferers, tinnitus is a mild irritation. For me, I notice it most at bedtime when the house is at its quietest and just after I plug in my earplugs, ready to drown out the freight train already snoring beside me! Tinnitus is also a condition that can be aggravated by psychological events and experiences. With many menopausal or perimenopausal women reporting a noticeable increase in their tinnitus during this time, it’s no surprise that a change in oestrogen levels can cause tinnitus to be another one of those menopausal symptoms that many women are dealing with. The change in oestrogen levels is the key factor here because we all know the impact that those changing hormones can have on us during menopause and perimenopause.

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Put simply, the speed at which our senses react and heighten during menopause is a key factor for many women noticing tinnitus during this time.

Health and wellbeing The good news is, there are many ways you can help ease tinnitus side effects and most of these are very easily adopted. And it’s mostly about treating the external reaction, rather than the symptom itself, meaning that many of us can apply quick solutions to the problem.

• For those who notice the condition more at night, try having a low-level sound to help mask the ringing such as a fan, music or a sleep app that uses rainfall, seashore, or similar sounds to help aid sleep

• Techniques such as Cognitive Behavioural

Therapy (CBT) can help manage the effect that tinnitus has on your life by offering techniques that can help you deal with anxiety and distress

Like many menopause-related symptoms, a healthy, balanced lifestyle really can work wonders so exercise can help too.

• Try exercises that improve strength,

cardiovascular fitness, suppleness, and flexibility

• Find ways to manage stress levels like deepbreathing exercises and relaxation techniques. This can reduce the volume of your tinnitus as well as breakdown stress levels and anxiety

• Yoga is a great way to improve your strength, balance and flexibility and includes deepbreathing exercises to increase blood flow, which sends a message to your brain to simply calm down and relax.

Any regular exercise helps us to achieve a higher level of well-being to manage and cope with tinnitus. And consider those external factors too. Being in a loud, noisy environment can exacerbate tinnitus so try methods to reduce your exposure like earplugs or sound therapy. Even medication can have an effect, so talk to your doctor if you think this could be making your tinnitus worse.

Finally, consider your diet

• Reduce your caffeine intake. Increased

levels of caffeine – found in tea, coffee, energy drinks and supplements – can increase your blood pressure which is often a trigger for the condition.

• Alcohol consumption should always be in

moderation and also leads to an increase in blood pressure, so limit or reduce your intake if you notice a link.

• And, as if you needed another reason to avoid

nicotine, smoking can be another trigger, in two ways. Firstly, an increase in blood pressure yet again and secondly, smoking causes blood vessels to narrow which lessens the amount of oxygen getting to the ears, therefore heightening the perception of external sound.

• Finally, it goes without saying that the

consumption of water to keep yourself hydrated is a benefit to us all. For tinnitus sufferers avoiding dehydration could help diminish tinnitus – there is no conclusive evidence to support this, but some sufferers have reported that the consistent intake of large amounts of water for long periods can reduce their tinnitus symptoms, because if you are not drinking enough water your blood vessels can constrict, adding pressure to your eardrum.

Tinnitus can be a debilitating condition, but there are some great ways to help you manage your symptoms and improve your experience of the condition. The British Tinnitus Association has some excellent support available including prevention advice, quick guides and hearing loss information.

EMPTY

nest syndrome

LIFE ONCE YOUR CHILDREN LEAVE HOME By Mairead Molloy Relationship Psychologist MBPsS Worried about Empty Nest Syndrome? How an Empty Nest can affect parents, what you can do to prepare for the transition and how to cope.

mpty nest syndrome is a phenomenon in which parents experience feelings of sadness and loss when the last child leaves home. If your last child is all grown up and about to leave home, or he or she has already moved out, you might be experiencing some mixed emotions. Facing an empty nest can feel strange at first, what you will notice immediately is the quiet. Internally you may be feeling adrift, experiencing an overnight loss of identity similar to other life changes such as divorce or retirement.

MENOPAUSE LIFE SUMMER 2022

Although you might actively encourage your children to become independent, the experience of letting go can be difficult. You might find it difficult to suddenly have no children at home who need your care and you may miss being a part of your children’s daily lives as well as the constant comradery. You may also worry about your children’s safety and whether they’ll be able to take care of themselves, or struggle with the transition if your last child leaves the nest a little earlier or later than you expected.

WHAT’S THE IMPACT OF EMPTY NEST SYNDROME? The main characteristics are grief, fear and worry. Empty nesters can feel an emptiness and may even begin to experience the five stages of grief.

Your life can suddenly feel ‘lost’ and you may be feeling uncertain and afraid of your life ahead. In the past, research suggested that parents dealing with empty nest syndrome experienced a profound sense of loss that might make them vulnerable to depression, alcoholism, identity crisis and marital conflicts. Recent studies suggest that an empty nest might reduce work and family conflicts and can provide parents with many other benefits. When the last child leaves home, parents have a new opportunity to reconnect with each other, improve the quality of their marriage and rekindle interests for which they previously might not have had the time for. If your last child is about to leave home and you’re worried about empty nest syndrome,

plan ahead. Look for new opportunities in your personal and professional life. Keeping busy and taking on new challenges at work or at home can help ease the sense of loss that your child’s departure might cause.

HOW CAN I COPE WITH EMPTY NEST SYNDROME? If you’re experiencing feelings of loss due to empty nest syndrome, then consider doing the following: Accept the timing. Avoid comparing your child’s timetable to your own experience or expectations. Instead, focus on what you can do to help your child succeed when he or she does leave home. Keep in touch. You can continue to be close to your children even when you live apart. Make an effort to maintain regular contact through visits, phone calls, emails, texts or video chats but be sure not to smother them. Seek support. Share your feelings with loved ones and friends whose children have recently left home. If you feel depressed, consult your Doctor or seek the help of a psychologist.

FINAL THOUGHTS Not all parents experience emotional lows with Empty Nest Syndrome when their kids fly the nest. Some parents look forward to the day when their children are off on their own and they can reclaim their home for themselves. For many parents, it is a mix of emotions. You look forward to more time for yourself and your interests. On the other hand, you will miss your children being around all the time. Recognise that these varied emotions are normal. Know that the feelings of sadness and emotional angst will pass, but don’t count on it passing without some active change happening on your part. Your children may need you less now that they are grown, but there is a whole world out there that needs you. High on the list is to Rekindle Your Romance. There are so many stories of couples who divorce or separate after the children have grown and the youngest leaves the nest, of those that stay together for the children.

Couples find that they have nothing in common with one another once the children are gone. This is a perfect opportunity to rekindle your romance and focus on your relationship. It is also an opportunity for you to find a shared interest together. You may discover that you have nothing in common, and that is really normal. Find something that you can both mutually agree to do together. It doesn’t have to be a passion for both of you. Instead, it is something that you are both willing to do because you want to be together. Rekindle your romance by sharing your life together. It could be something as simple as taking up cycling, yoga, cooking, book clubs etc. It could also be something more extravagant, like world travel. You will feel invigorated by identifying new roles and interests for the next chapter in your lives together. Embrace it!

Stay positive. Thinking about the extra time and energy you might have to devote to your marriage or personal interests after your last child leaves home might help you adapt to this major life change. Watch your diet and fluid intake.

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How to Stay COOL During By Angela Terry, Founder of One Home About the author: Angela Terry is an environmental scientist and mum of three. She’s the founder of One Home, the UK‘s first consumer climate action hub – providing independent, practical advice on the changes you can make to help fight global warming and adapt to climate change.

he world is heating up. The past seven years have been the seven warmest on record, according to the World Meteorological Organisation. In fact, the Intergovernmental Panel on Climate Change (IPCC) says our planet’s surface temperatures are higher than they’ve been for 125,000 years. Climate change means heatwaves are becoming more common, even here in the UK. When they hit, everyone’s desperate for ways to keep cool. For women going through menopause, the situation’s even more pressing. Hot flushes are no joke at the best of times, never mind when temperatures are soaring. Of course, it doesn’t make sense to max out your carbon footprint in your attempt to cool down by buying air conditioning units. That’s only going to make the whole global warming situation worse.

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It’s all about finding ecofriendly ways of staying chill in a warming world. Here are my tips:

• Take it easy

Exercise is pivotal to health and wellbeing, especially during menopause. However, during a heatwave, your body is already working overtime. Even the fittest yoga queen or gym bunny needs to tone down their regime.

Be shady •If you’re lucky enough to

have some outside space, then sitting in the shade is a no brainer. If you haven’t a suitable tree, then invest in a parasol – although planting a tree to provide shade for future generations is a fantastic idea too. Please remember that being in the shade won’t protect you from heat exhaustion. Keep sipping water and always wear a high protection sunscreen.

• Hydrate

During a heatwave, we need to drink more water than usual to maintain our body temperature and replace the fluids lost by sweating. Experts suggest upping your water consumption to at least 2.5 litres of water every day – the cooler the better! Make sure to have a good supply of ice in the freezer. You could also make healthy ice lollies using fresh fruit purees.

• Use water

We sweat because it helps our bodies dissipate heat. Regular plain water applied to the skin works in the same way.

which are a major contributor to global heating. The most common one – R-410A – is over 2,000 times more potent than carbon dioxide. That’s why, even if your electricity is from 100% renewable sources, it’s still better not to buy aircon.

• Cool your home

There are so many eco-friendly ways to keep the temperature of your home bearable. It might be tempting to throw open your windows, but it’s far better to shut them and close the curtains or blinds – especially if they’re south-facing – during the day. Black-out curtain linings or blinds will be even more effective at keeping the hot air out. Air your home in the evening, once the sun’s gone down.

If you’re working at home, place your feet in a bowl of water under the desk. You can also keep a spray bottle of water to hand, to mist over your face and neck. But keep it tepid. While it might be tempting to blast yourself with ice-cold water this can make you feel warmer afterwards, because your body works harder to balance your core temperature with your skin temperature.

• Ditch the polyester

Choose breathable, natural fabrics, like cotton, linen and bamboo. Synthetic materials are water-resistant, which means they’re terrible at absorbing any hint of moisture. When you wear polyester or

other manmade fabrics, your sweat has nowhere to go and accumulates.

• Avoid air con

Air conditioning units and electric fans account for 10% of all electricity consumption on the planet. Due to rising temperatures, the global stock of air conditioners is projected to go up from 1.6 billion to 5.6 billion by 2050, which is why the International Energy Agency’s calling for an urgent action plan to improve cooling technologies. Air conditioning units are not just hugely inefficient, they also leak gases known as hydrofluorocarbon refrigerants (HFCs) into the atmosphere –

Insulation is hugely helpful. Wall and roof insulation don’t just keep the cold out in winter. They keep the heat out in summer. It’s worth investing in them and making your property as energy efficient as possible. It’ll cut your bills too! Finally, switch off all appliances you’re not using to stop them from generating unnecessary heat.

• Getting some sleep

Sleeping during a heatwave can be tricky. Pop your pyjamas in the freezer half an hour before putting them on. Likewise, freeze a hot water bottle and put it in your bed for ten minutes before you get in – although then make sure to remove it to avoid ice burns on your skin. Taking a lukewarm shower before going to bed should also help you drift off.

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HAIR TODAY By Mel Byron

Trainer, Comedian and Writer

s I write this, the sun is shining and spring has definitely sprung. Short sleeves are being worn, perhaps ill-advisedly, and two important things now rise to the top of the to-do list. It’s time to both swap over the car’s winter tyres and remove the winter fluff from my legs. The whole leg, mind you, all the way down to, and including, the toes. One of those involves qualified professionals, muscular young men in overalls wielding hydraulic power tools. The tyres I can change myself. That’s a sample of the kind of top-class joke smithery that has put me at the forefront of menopausal comedy. But no punchline I could scribble on the back of a box of Veet can compare with the hair distribution prank played daily upon you, me, and our entire tribe. Suddenly, our legs qualify us for Crufts. Yet morning grooming ends with

MENOPAUSE LIFE SUMMER 2022

a hairbrush thick with the remnants of those highlights that cost more than a small house. Is there any point in spending money on a new ‘do’ with hair that’s as transparent as your granny’s lace curtains? If Tesco sold Value-branded hair, that’s what would be under my hat right now. Why, oh, why, can’t it be the other way round, with gauzelike strands on the thighs, and a mane that wouldn’t look out of place in a Lloyds Bank advert. More importantly, why the heck does it matter so much? I mean, it’s only hair, and what’s that? Science tells us that it’s protein filaments that grow out of follicles in the dermis. No, me neither. But, by heck, those wee filaments and their related bits and pieces can’t half make or break the day. Like me, you probably fret about your medulla, cortex and cuticle more than is healthy. Perhaps it’s because your alpha-keratin is prematurely turning grey?

Granular stratum a cause for concern? Stop your whining and get yourself down to Boots to buy … well, what? Look at those shelves! There are millions of products on the market, and some are even aimed at ‘mature hair’. Presumably, that means hair that’s moved out of its parents’ house and got itself a job. Some products have caffeine in them, which apparently thickens the tonsure. I tried a homemade version, basically, a cup of Gold Blend rubbed through to the split ends. It did nothing except make me smell like the bin around the back of Starbucks. If you’re looking for a solution to the hair problem, I’m sorry, I don’t have one. I do comedy, which makes me a professional moaner. ‘What is it, with hair, eh?’, followed by a bit of swearing. That sort of thing. All my science I get from Twitter, which, as you know, is awash with highly qualified commentators on matters biological.

So, instead of giving actual help, I will end with a story from not so long ago. As the first lockdown neared its end, and as my husband sensed that round-the-clock proximity to him was making me want to stick my head in the microwave (or more likely his head), he presented me with a voucher for a waxing salon, to ‘cheer me up’. It came with a wee menu of services, all fabulously named. I toyed with both the Love Heart and the Bermuda Triangle, but a glance in the mirror assured me that even my top lip wasn’t fulsome enough for geometry. Then the pound coin dropped. We weren’t in the region of facial hair. We were much lower down the

lady body. Triangle, you say? There was probably enough there to make a 3-D pyramid and the odd mummy to fill it. Well, sod it, I thought; it was a nice gift and as soon as it was

safe to do so, I boldly strode into the salon waving my voucher. Waving, and shouting ‘I’ll have an airstrip’. I wish you could have seen it. It was a work of art. It came complete with five terminal buildings and a car park. Yes, I went the full Heathrow. Never, ever ask for a Stansted, because they’ll just strip your armpits and tell you ‘Of course, it’s in bloody London!’. The joke’s on hubby, though, because the runway was so sensitive it had to close for a month. Cue gags about undercarriages and soft landings, followed by rousing applause. Ladies and ladies, I am here all week. Free tickets with every bottle of caffeinated shampoo.

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Skincare & beauty during

PERI/MENOPAUSE

Sharing effective remedies for compromised, menopausal skin…

By Pauline Hill I was floored by my skin changes

When Pauline reached perimenopause her skin became ‘hormonally mad’ in a debilitating and irreversible way. In our new, regular, feature she shares products and solutions which have helped her manage her compromised skin…

In all honesty, I was completely unprepared for the extent of change that my skin went through as I hit perimenopause. Overnight, it became very sensitive and very dry. It rebelled against everything I used - skincare, makeup, fragrance. All the go-to brands I loved were no longer tolerated. I was red and weepy-eyed and prickly skinned. Nothing I tried seemed to help.

Skin changes during peri/menopause

The most common cause is the reduction in the levels of the female sex hormone, oestrogen. Oestrogen is required for the skin’s natural hydration mechanisms, as it helps the skin produce ceramides, natural hyaluronic acid and sebum. Oestrogen also stimulates the production of collagen. Collagen is an abundant protein in the human body and plays a major role in the plumpness of our skin.

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However, falling oestrogen levels are not the only culprit

In the big scheme of things, intolerance to all things skincare/makeup/beauty might not seem a big deal. But, in reality, as a woman going through menopause it was a huge assault on my work confidence, femininity and social confidence.

The stress hormone, Cortisol, can have a major impact on the health and appearance of our skin during peri/menopause, too.

As a result, I’ve spent 10+ years researching solutions that might prove effective for my troublesome skin.

Sadly, it is not unusual for women to experience symptoms of insomnia and/or increased anxiety during this period of their lives – which can lead to the body producing excessive amounts of Cortisol. Since cortisol is an inflammatory hormone, it can also cause a wide range of skin concerns. Double whammy!

“

I don’t have a medical or science background. Nor am I commercially linked to any product or company that I write about.

“

Skin changes are very common during perimenopause/ menopause. These can present in many forms – dryness, sensitivity, allergies, acne, dullness, and increased bruising – to name just a few.

I’m simply a postmenopausal woman who has found answers along the way

I have many stories and they continue to evolve. In this issue, I share my early approach. In future issues, I’ll cover specific recommendations for skincare, eyes and lips…

Sadly, for me, it didn’t provide an answer, but it may for you. It showed I have very sensitive and reactive skin but no pointers to any specific substance(s).

First steps to finding answers

Nevertheless, I had the opportunity to discuss skincare brands with the professionals. At that time they recommended two: La Roche Posay and Avene.

To begin with, I didn’t even connect my skin problems to the onset of perimenopause. Through my own sleuthing I tried to identify the chief cause; was it a particular ingredient, a particular brand, a particular fragrance? Certainly, fragrance was now a big ‘no-no’. Not only could I not wear it in any product form I couldn’t even be in the same room with it. And my eyes were very sore - red and raw around the lids. I swopped make-up brands and tried countless alternatives. It seemed anything with colour/pigment caused a reaction - blusher, lip gloss, eye shadows – all on the no go list. Eventually, I sought professional help. I was referred to a dermatologist for a skin PATCH TEST.

Patch testing is a specialist procedure carried out in

Researching and learning Over time, I’ve found certain information sources which I trust and have come to rely upon for advice. One of these is the online health and wellbeing site VICTORIA HEALTH. Co-founder Shabir Daya MRPharmS is a qualified pharmacist specialising in natural health. The company lives up to its values of trust and integrity and I use a number of its products. There’s also an extensive library of helpful articles.

I’d like to round off by highlighting a particular skincare/beauty hobby horse of mine. I am passionate about the need for beauty companies to offer product samples. Being able to test products before committing to the (expensive) full-size item is a must for people with compromised skin. Saving money and cutting down on waste.

Online store NATURISIMO is one of my ‘sampling heroes’. They stock a fabulous range of natural and organic products and offer numerous sampling options – Discovery Boxes and Starter Kits as well as a comprehensive selection of individual samples. I’ve certainly found many helpful brands/products here. I’ll be spotlighting more of my sampling heroes in future articles.

Similarly, I can recommend the eye health site BUTTERFLIES EYECARE. Founded by pharmacist Michelle Sutton and optometrist James Sutton, it was a great source of information when my eye problems first erupted.

dermatology departments to find out whether your

skin condition is caused or made worse by an allergy

to substances which have come into contact with your skin.

Source British Association of Dermatologists

Thank you for taking the time to read the first of my ‘menopausal skin stories’. I wish everyone a wonderful summer and I look forward to sharing it with you again, soon…

MENOPAUSE LIFE SUMMER 2022

HOW MENOPAUSE AFFECTS THE SKIN By Dr. Shirin Lakhani

Everything you need to know about what happens to

your skin when menopause hits - and why losing

oestrogen speeds up the

ageing process for women faster than men.

Leading women’s health expert Dr. Shirin Lakhani

explains everything you

need to know about your menopause face - and

the myriad of treatments available:

MENOPAUSE LIFE SUMMER 2022

hile it’s a life chapter to, rightly, be celebrated, menopause can bring with it several unwelcome symptoms! What’s more, menopause can bring about some unwelcome changes to our face and skin, including a drooping nose, thin lips, and hair loss. Who knew? On average, women enter menopause aged 51 - meaning that most women live for about 30 years into this postmenopausal period and can spend up to a third of their life post-menopausal. As we know symptoms can start approximately 10 years before menopause when a woman is in her late 30s and early 40s. This stage is known as perimenopause, when levels of oestrogen, a key female hormone, start to decrease. But besides the other prevalent physiological changes like fatigue and hot flushes, your face can completely change shape as you hit this chapter, your skin can change texture and type, and even your hair and eyes can be affected too.

SYMPTOM: SAGGING SKIN The acceleration of the ageing process is thought to be related to the loss of the hormone oestrogen following menopause. It has widespread effects on the protein collagen, which gives skin its elasticity. It also causes bone to be reabsorbed, resulting in less defined cheekbones and a shrinking of the chin. Wrinkles aren’t the only issue associated with the loss of collagen in your skin – drooping, sagging skin is, too. Without the support of collagen and the springiness of elastin, your skin begins to ‘hang’, and in certain areas of your face and body, this can look more obvious.

Under your eyes as eye bags, under your chin as jowls and under your arms as bingo wings – these areas suffer the most with skin laxity.

SOLUTION:

•

Fractora is a radiofrequency (RF) micro-needling treatment, which delivers smooth, tighter, more even skin. Fractora uses needles to a consistent depth and its energy is more concentrated on a specific area and is minimally invasive, with most patients feeling little to no discomfort during treatment. Skin that has lost its elasticity can look textured and ‘crepey’ and your neck and décolletage tend to show this the most. If you’re fed up with hiding your neck beneath a scarf, Fractora can restore your skin’s stretchiness, so you don’t need to feel anxious about showing your neck.

•

High-Intensity Focused Ultrasound (HIFU) is an advanced cosmetic technology that can significantly tighten and lift several areas of the face. It also reduces signs of ageing and improves the tone of the skin.

•

Thread-lifts are also a minimally invasive way to improve your appearance. A thread lift is a non-surgical facelift in which the facial skin is lifted and tightened.

SYMPTOM: DRY SKIN From the onset of menopause, oestrogen levels in a woman’s body drop. These oestrogen hormones play a significant role in holding off the signs of ageing and preserving your skin’s youthful quality. In menopause, oil production slows down and skin loses some ability to hold water, so skin can get quite dry.

SOLUTION:

Boost your intake of vitamins and minerals. Once medical causes for dry hair and skin have been ruled out, a few simple changes can often help relieve the dryness. Getting adequate levels of nutrients through a well-balanced diet and a multivitamin (or supplements that are approved by your doctor) may just give your body the boost it needs to get your hair and skin back on track. Use skin products containing vitamins A and C These active ingredients can improve skin due to their antioxidant effects, while creams with collagen (a naturally occurring substance that keeps skin firm) may help keep skin youthful-looking. Look at in-clinic treatments Ageing skin can lose its structural proteins (collagen and elastin), which causes it to begin to sag and become lax, therefore contributing to a tired and aged look, explains Dr Lakhani. Ellansé works differently and naturally. Thanks to its unique properties, it not only corrects wrinkles and folds but also stimulates collagen production to treat the underlying causes of facial ageing. The effects are gradual and long-lasting giving you a naturally youthful appearance.

SYMPTOM: PIGMENTATION During menopause, some women experience more pigmentation on their face, called melasma, which is pigmentation on the cheeks, upper lip and forehead. This is caused by a combination of hormonal changes and sun exposure.

MENOPAUSE LIFE SUMMER 2022

SOLUTION: Retinol is a powerful addition to a skincare regime as, not only does it speed up cell turnover, it penetrates deep into the skin and interferes with pigment production, so it can treat dark spots that aren’t just on the surface level. Treatments - There are a number of melasma and hyperpigmentation treatments available. I would advise pigmentation peels and some laser skin resurfacing treatments can help to gradually fade hyperpigmentation.

SYMPTOM: ELONGATED NOSE The ageing process can cause drooping of the nasal tip and in turn its inward movement toward the face. The process often results in the formation of a hump on the bridge of the nose and the general sinking of the nasal tip also creates the illusion that the nose is longer than it actually is.

SOLUTION: Non-surgical filler - It is now possible to use dermal fillers to correct a droopy tip and help lift it up. Make sure that you do your research and choose a reputable practitioner with the relevant knowledge of the anatomy. While dermal fillers are classed as non-surgical, they also come with risks such as blindness and skin necrosis if not carried out correctly and safely.

SYMPTOM: HAIR LOSS Hormones can have a direct effect on a number of health and beauty issues including weight gain and adult acne. However, they also play a vital part in regulating the hair growth cycle. If a person has an excess of androgens (male hormones) which is often caused by conditions such as

MENOPAUSE LIFE SUMMER 2022

Polycystic Ovarian Syndrome, this can shorten the hair growth cycle and can result in hair loss. And menopause sees hormone changes that can have a big impact too. Unfortunately, as we age, hair loss can become more prevalent - especially in the lead up to and directly after menopause. NHS England estimates that 50% of people over 65 will experience hair loss. And while this is a completely normal part of the ageing process, there are several things that you can do.

SOLUTION: Taking hormone replacement therapy (HRT or BHRT) can slow down or even stop hair loss in some women. Speak to your doctor about hormone therapy if hair loss is bothering you. Nonhormonal options, including PRP treatments and LED light therapy, and supplements such as Viviscal Pro can be beneficial.

SYMPTOM: EYE PROBLEMS Dry eyes are a common symptom of menopause, as low levels of oestrogen and progesterone cause glandular changes. After menopause, some women report chronically dry and scratchy eyes, often along with light sensitivity, blurred vision, increased tearing, or swollen or reddened eyelids - a condition called chronic dry eye syndrome. Also, dark circles under the eyes can become more prevalent during menopause as a result of hyperpigmentation.

SOLUTION: Try to address the things which may be aggravating the eyes such as air conditioning, pollen or extensive periods looking at a screen. It’s also important to drink plenty of water to keep hydrated. If symptoms persist, HRT can help address the

hormone changes that are causing it. Topical creams are good for dehydration & allergy relief, but they will not restore volume. They will not cause the blood vessels under the eyes to constrict, nor will they reverse a family history of dark circles. There is a prescription-only treatment that will help reduce the production of melanin in the skin and can be a useful tool in improving the appearance of dark circles, however, it has to be used under the guidance of a specialist only. I would also recommend lubricating eye drops for dry eyes and, for dark circles, dermal fillers can replace lost volume.

SYMPTOM: THIN LIPS A lot of patients often say that they feel as if their ‘lips have disappeared as a result of the menopause’ and this, in turn, makes them feel as if they have aged dramatically. As the collagen in our body decreases, we notice that places like our lips start to visibly lose their volume and we see wrinkles and lines around the mouth.

SOLUTION Lip fillers - Using a small amount of dermal lip filler we can very naturally plump the lips, smooth lines and replace lost volume, leaving patients with a very natural look and recreating the look that they had before.

Book

LAUNCH

LIVING HORMONEOUSLY BY Dee Murray

This book is designed to help both women and

Book Signing September 2022

why! How to understand our psychology and

I am thrilled to announce the date for my book launch on behalf of Menopause Experts Group Limited.

This hardback, robust book is the perfect coffee or bedside table accompaniment to open up

conversations, and also aid all those amazing companies who are supporting women in the

workplace. It would be lovely to think it will sit in

men understand what the female body is doing as it moves into post-reproductive mode and emotions better during this time, and delve

deeper into the holistic way to better manage menopause. We also walk you through the clinical interventions available like HRT.

You can pre-order yours here today, and a

small percentage of our profits from the sales

will go to Wellbeing of Women a charity close to my heart.

households and workplaces to remind women they are not alone.

PRE-ORDER CLICK HERE

Coffee Table Hardback £27.99 A percentage of sales will be donated to

MENOPAUSE LIFE SUMMER 2022

The RISE & RISE of

“

“ SOBER

CURIOUS By Karen Ramirez

y name is Karen and I am a closet AFP (Alcohol Free Person)!

Sounds crazy, right? Yet in 2017 the first time I pursued an extended period of zero alcohol to train for a swimming event, I suffered from a condition called “Sobriety Guilt”!

One colleague told me she was drinking water at conferences but saying it was vodka! It was a lightbulb moment. I said that if people at our level couldn’t “come clean” how could we support others who felt peer pressure to drink when they wanted to abstain?

“ I suffered from a condition called “Sobriety Guilt”!

“

I felt awkward asking for a soft drink at events or embarrassed telling friends that I wouldn’t be drinking on a night out!

After several months, I posted on social media about my journey, referring to a boozy work event I had attended and how I handled it. The response - publicly and privately - was extensive and astonishing!

MENOPAUSE LIFE SUMMER 2022

Since 2017, my alcohol intake remains low with regular periods of complete abstention and I. Feel. Great!

If it’s something you’ve considered, here are some of the challenges and tips for success to help.

CHALLENGES The Curse of “Sobriety Guilt”: You may experience the following.

• • •

I feel like the “party pooper”. I need to justify my decision. Will I get invited out as much?

People may try to “break” you: Some may flippantly ignore your request for a soft drink and buy wine anyway, telling you “I know you want a glass”. Habits or situations that test your resolve: It’s easy to use alcohol as a crutch, but almost never contributes positively - to you or the situation!

STARTING TIPS FOR SUCCESS The challenges above can be countered with a small amount of forward planning.

Decide parameters Do you want to reduce or quit? I find abstention easier, but that’s not for everyone. If you reduce, decide how many units per week, when and where. Be specific so you can track how you’re doing.

2 3

Keep it positive Frame your decision as moving towards a goal, rather than away from what you enjoy

You don’t have to explain My amazing fitness coach gave me the perfect stock answer to deliver with my head held high and a smile when people question “Why?”: “I’ve got goals!” Period!

4 5

Know Your Triggers. Plan for situations you’ll find harder to navigate, switch up your routine and have a low-/no-alcohol alternative to hand. Make today your Day 1! The time is never perfect, so just START! (You know I’m a fan of Day 1, not one day!).

FINALLY, ENJOY THE RIDE The benefits really ARE worth the effort. Without alcohol, I:

•

nd ide a r e h t enjoy zing! a m a feel

Wake up “bright-eyed and bushy-tailed” ready to start the day

• Feel fitter and healthier • Enjoy a sharper, more agile mind • Don’t suffer from alcohol-induced emotional highs and lows

• Am properly present for those I care about Try it! Most people start with a set time period. And most of us are still firm advocates several years down the line! MENOPAUSE LIFE SUMMER 2022

ORGANIC

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With 5.9g of sugar per 100ml, it has almost half the sugar content of other non-alcoholic sparkling wine. With just 18 calories per glass, it’s the perfect answer to a hangover-free celebration.

Why have we proudly partnered with Thomson & Scott?

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/flashes, night sweats, brain fog, and forgetfulness. It could even improve your libido. Case (6) From £54.33

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MENOPAUSE LIFE SUMMER 2022

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INSPIRATIONAL

WOMEN Dr. Nighat Arif is a portfolio NHS GP with a specialist interest in Women’s Health from Buckinghamshire. She is the resident doctor on BBC Breakfast, ITV This Morning, BBC Look East and presenter of the Sunday Breakfast show on BBC Three Counties Radio.

he has a passion for making evidence-based, accessible social media content around menopause, family planning and other health matters particularly targeting women from ethnic minority communities for whom English is not their first language. Some of her content is in Urdu/Punjabi to help break taboos, stop the stigma, increase understanding, and improve awareness of women‘s health conditions to tackle health inequalities. Her verified Tiktok platform has accumulated over 203K followers and over 31K followers on Instagram. She is the ambassador for the charity Wellbeing of Women. Her work around Women’s health and menopause has been covered in British Vogue, Good Housekeeping, Red and Hello! Magazine.

Working in the NHS must be very challenging and rewarding, as well as presenting your own radio show and appearing on TV as a healthcare specialist – tell us about a typical week for you? I work 3 days in the NHS and during the pandemic, this has been incredibly challenging. I have had to adapt to how I manage women’s health as a lot of my work is doing difficult cervical smears, inserting IUD/coils which are patient-facing procedures and so I struggled during the lockdowns to provide, what I felt was, gold standard care for my patients. On a Monday, I have a 6.30am ‘GP Slot’ on BBC Breakfast where I discuss any topical medical stories. Then I get my three sons ready for school and head off to work. Mondays I am the duty/ emergency doctor which means I see any acutely sick patients as well as my routinely booked patients. I usually work 16 hours and am exhausted. On a Tuesday or Wednesday I go to the ITV studio at Television Centre in London to cover any health topics for This Morning. I read the latest research and articles, discuss with colleagues in their specialist fields, write articles and record my social media content as part of my medical journalism role. On a Thursday and Friday, I am back in my NHS surgery, I see routine patients, hold an IUD/coil clinic and am in surgery. I try to catch up with all my clinical work and meet with my BBC Three Counties producer to plan my radio show and get an overview of the guests booked for Sunday. I research my guests and plan topics of conversation ahead of my 3hr show on Sunday, which is live from the studios from 7-10am. Sunday afternoon I prepare for the week ahead!

What I love about my work is that it is varied and hence I am a portfolio GP. It’s hard work, I get exhausted by my clinical work, but keeping updated in an ever-evolving medical climate is what drives me, feeds my passions and I believe makes me a better clinician As a British Pakistani Muslim woman, have you found that culture and language are obstacles for some women gaining access to menopause education? Yes, there is an incredible variation of access and obstacles for women from Black, ethnic minority communities and this is more so for women who don‘t have English as their first language. In some languages, there is not even a word for menopause. It took me ages to work out that ‘Banjee’ translated as ‘barren’ is the Urdu word for menopause. Women seldom know words for their gynaecological anatomy. Derogatory words are supplemented for vulva, vagina etc or English words are used. When women don‘t have the lexicon and confidence to discuss their health this perpetuates health inequalities and means a lack of access to adequate healthcare or access to early life-saving interventions. So, women from ethnic minority communities feel left out. There is an exclusion of conversations around menopause for women of colour and therefore they are less likely to participate in research that can shape inclusive care, and for the women themselves there is scant knowledge of how to manage menopausal symptoms therefore further perpetuating a cycle of silence and shame or ‘putting up with the symptoms’ MENOPAUSE LIFE SUMMER 2022

If so, how do you try and engage women within your own community? It is simple - ASK THE WOMEN from Black, Asian ethnic minority communities. This is why I love women‘s health. If you ask a woman the most intimate gynaecological questions, the woman will share them with you and tell you what she wants. If women have knowledge they believe will help others, they will go around sprinkling their knowledge like confetti. I see this more so in my Pakistani community where there is high illiteracy among first-generation immigrant women, so they use stories and word of mouth to share knowledge. As researchers, doctors, and healthcare professionals we need to gain trust from women in ethnic minority communities. Currently, there is such a lack of research on Black, Asian women that they feel left out, and their symptoms are not taken seriously. Some still believe Black women feel less pain and this means their pain is not taken seriously. This sort of misinformation leaves deep scars in a community and therefore outreach work, ambassadors from the community and working with established grass-roots organisations must be engaged with. Finally, we need allies. Sadly, institutionalised racism, medical misogyny and patriarchy exist, and we need men and women to be allies to stamp it out to make sure that health inequalities around women’s health and menopause does not exist.

What advice would you give to women who think they may be experiencing symptoms of perimenopause? Please never put up with your symptoms. Keep a diary to track your symptoms. Know your medical history, medication history if you are taking any and family history. Get your symptoms investigated and consider the diagnosis of perimenopause. If there is no underlying cause of your symptoms then understand how perimenopause can be managed through diet, exercise, yoga, acupuncture, and hormone replacement therapy (HRT) HRT has moved on leaps and bounds and the data shows it has more benefits than risks. It has also shown to provide future health benefits in reducing osteoporosis, dementia, heart disease, depression, bowel cancer, diabetes, reducing weight, reducing fatigue, increasing libido, and stopping genitourinary syndrome of the menopause (GSM) It’s important to understand that not all oestrogens are the same. Transdermal, topical systemic body identical HRT has a lower risk profile for VTE/Clot, breast cancer and heart disease compared to oral synthetic systemic HRT. Topical localised vaginal oestrogen HRT only works locally in the bladder, vagina, and vulva. It is safe to use lifelong and does not increase your risk of breast cancer or recurrence of breast cancer. Using Vagifem for 1 year is equivalent to taking 1 tablet of oestrogen orally a day because it’s such a low dose, but will stop urinary tract infections (UTI) painful smears, painful sex, vaginal itching, vaginal dryness

Have a look at my social media channels for free evidence based medical information on treatments and care available on the NHS. How did/does menopause affect you, or your mother It was my mother and the aunties in the community that made me passionate about menopause. I realised we were passing on generational shame and women were expected to pray harder to relieve their symptoms or repent because their menopausal symptoms are a test from Allah/God. This means that women from my community didn’t understand that their quality of life could be improved. I would talk to highly intelligent, educated women at the mosque who had given up their jobs. This rendered women from my community more financially insecure or not taking up their places at the head of the table where decisions are being made. What do you do to relax and find peace of mind? I could talk about women‘s health all day! But when I am not immersed in medicine which is my first love - don’t tell my husband and 3 boys that- I love swimming. During the pandemic, I taught myself how to swim by watching YouTube videos. I also unwind by going to the gym with a group of friends. I love watching Bridgerton, the Crown and movies on Netflix. I have a huge sweet tooth, so if I am not eating out, I am baking and cooking at home. Even after a long busy day, I will still cook from scratch whilst bingewatching on boxsets.

• •

•

Being different is your superpower. Do not try to blend in - as much as you feel you have to because it‘s easier for someone else. Fight the fear. On the other side of fear, there is a whole other thrilling world of happiness. I struggle with imposter syndrome and will lose days working through it. I understand that my imposter syndrome is deeply rooted in my fear of my abilities, and I have in the past turned down projects, or not said anything because of fear of “what will people say?”- trying to work through cultural shackles takes time. Share what you have. If you have knowledge freely let others light their candles in it.

We love to champion inspirational women, who has inspired you the most and why? So many to count, I am blessed to be in touch with so many inspirational women who have helped me along the way in my life and career. Louise Minchin is a true champion of women and we connected through BBC Breakfast. She has inspired me and helped me to pursue a career in media and medical broadcasting. Finally, the most important woman of all is my mother. She has always supported my work and is always on hand for last-minute childminding, which is greatly appreciated!

What piece of advice would you give to your younger self? I have 3 bits of advice that I am still trying to adhere to currently. I am acutely aware I am the first hijab-wearing Pakistani doctor on mainstream TV and this has come with the good and bad. Growing up I never saw anyone that looked like me on my TV screen - so my advice to myself is...

“

What I love about my work is that it is varied and hence I am a portfolio GP

MENOPAUSE LIFE SUMMER 2022

QUEEN

ELIZABETH II

God Save Our Gracious Queen By Dee Murray,

CEO and Founder of Menopause Experts As I look at beautiful photos of the Queen as she prepares for this monumental time in history; her Platinum Jubilee, I can only imagine the changes she has seen in her lifetime. She has remained an honest and upright monarch that will never be forgotten. Quite remarkable when you think about it as she was never born to be Queen. 66

MENOPAUSE LIFE SUMMER 2022

I think we can all relate to her as a Mum and Grandma most of all. Indeed, my own Mum is still with me at 92, the same generation as her majesty. For all the pomp and ceremony, she remains an inspirational woman of substance. As she has grown older, I think there has been more of a connection between the Queen and us common folk. We have seen her deal with many emotional circumstances within her own family, and like most of us, no stranger to dysfunction. No family evades dysfunction in one form or another. She has certainly had her fair

share. More recently with her son Andrew, and Harry leaving the royal nest. She has been a courageous source of inspiration regardless of whether you believe in the royal establishment or not. We must not forget, above all she is a woman, and a mother.

Elizabeth’s Mother was formidable, so there was never any doubt that our Queen would own and rock that throne for a very long time, always in a polite manner and yet still commanding incredible respect, with a gentle forcefulness that no one could or would ignore.

In her younger years, she would sometimes break with protocol, like during her visit to Australia and New Zealand in 1970. As I was only 2 years old at that time, I don’t remember it, but it has been documented that she strolled through the streets, meeting and greeting, refusing to be behind protection. Much like Diana did years later.

The loss of her beloved Phillip in 2021 must have cast an almighty blow to her spirit. The images of her at his funeral standing all alone during the pandemic will live with many of us forever. We felt her pain in more ways than one.

She has seen marriages come and go, with Charles & Diana separating in the same year that Andrew and Sarah did too! She also experienced double grief when she lost her mother and then just weeks later her beloved sister too. No one escapes pain and grief, not even a queen. I remember the Silver Jubilee in 1977. I was a confused tomboy who also liked to be a Charlie’s Angel, 8 years old and enjoying feeling part of the street party that took place in our small but perfectly formed cul-de-sac in Gloucestershire. Back then, kids were free to roam, you could say we were free ranging. We were never inside, always out climbing trees or fishing for tadpoles in the local stream. The street party felt like it went on all night with balloons, an abundance of buffet food, and fresh corn on the cob that a wonderful Jamaican family who lived on the corner provided. They grew them every year, and we were always envious. Every family chipped in. Lots of enjoyment was had as neighbours bonded, and we all felt carefree. The grownups, close to midnight, headed back to their houses, slightly worse for wear, often having drunk their neighbour’s homemade wine, and probably regretting it. I wonder if the children will feel the same during this month’s Platinum Jubilee parties, I do hope so.

70 years on the throne is undoubtedly a fine achievement. There was no option to retire for her it seems when she hit her mid-60s. I would love to ask her questions about her own menopause, how was it? When was it? Was she able to confide in anyone about it? What did Philip make of it all? More importantly what is she thinking now about this subject being in the headlines, almost daily, and often championed by her daughter-in-law, the Countess of Wessex (who featured on the cover of our Winter magazine last year). Whatever you think of the royal family, let us remember she is all woman! Just like us, she still has emotions, cries, and gets frustrated with family no doubt. Royalty holds no barrier to menopause; it is even something a queen experiences. It is inevitable that one day soon, we will be shouting God save the King, and that crown will be passed down to another generation. If my mother lives long enough it will be the 3rd coronation she has seen in her lifetime! Her first would have been in 1937 King George VI, she was just 7 years old. Ma’am, you have been, and continue to be, an inspiration to us all.

MENOPAUSE LIFE SUMMER 2022

SWEATS & BRAIN FOG

How I managed MENOPAUSE at work. By Dawn Coker, CEO of Access2Funding When Dawn Coker was thrust into early menopause at the age of 37 following a hysterectomy, her whole life turned upside down. Now, aged 58, she is dedicated to supporting women in business and retaining female talent by ensuring others don’t go through what she did whilst at work. Around 1% of women experience menopause before the age of 40, either naturally or because of a medical procedure or treatment, known as surgical menopause. Dawn was one of these women, when at 35 years old she underwent a hysterectomy, followed by an oophorectomy at 37, after which she was suddenly thrown into early menopause, experiencing hot flushes within a month of surgery. 68

MENOPAUSE LIFE SUMMER 2022

Back at work, whilst still recovering, she was met with a complete lack of understanding and support from her colleagues for what she was going through. She had perspiration dripping down her face, was exhausted from having trouble sleeping and was experiencing brain fog. Dawn explained: It was really stressful having to manage my debilitating symptoms whilst working at full capacity, as well as repeatedly explaining to everyone that I was going through early menopause. I was mostly surrounded by men with it being the banking industry, and I felt quite alone in what I was experiencing. The few women that there were just didn’t care as they were young (like me) and didn’t know what menopause was. I became embarrassed by my symptoms and uncomfortable admitting that I was experiencing some memory loss because of the menopause. There were a few occasions I’d be sat in a meeting, so warm that my

clothes were soaked through, leaving me withdrawn and just not myself at all. I’d often say, ‘I’m having a moment’ in a light-hearted way, but in reality, this was no joke. Feeling like I was internally combusting, I’d ask if I could sit by the window, but it often fell on deaf ears. I had no one to talk to. After three months, Dawn was prescribed HRT and whilst her symptoms never completely disappeared, the combination of HRT and eating more healthily eased them enough for her to get on with life. However, 10 years later, when she was 47, she came off HRT and her menopausal symptoms returned for a further decade. I had to restart that educational process all over again with my colleagues, justifying my menopausal symptoms, which was so draining. At the same time, I was also going through an upsetting divorce and moved house eight times.

Something had to change, and I left the banking sector and moved into the private sector. This is where I finally felt comfortable discussing menopause and I used my experience of managing menopause in the workplace to help HR roll out support to staff, especially around female health issues. In 2021, Dawn, who is the chief executive officer of Access2Funding Specialists Ltd, developed and launched a menopause policy to encourage colleagues to instigate conversations about menopause and support females within the business.

“Feeling like I was internally combusting, I’d ask if I could sit by the window, but it often fell on deaf ears. I had no one to talk to”.

Menopause is not as visible as being pregnant, for example, explained Dawn. As a woman, we are protected during pregnancy, yet menopause is something that will come to all women at some point in their lives and isn’t protected. Our menopause policy treats menopause as an ongoing health issue, rather than individual instances of ill health. It covers flexible working, workplace adjustments and management training, and applies to both females and males within the organisation. From my experience, it’s important to educate men on menopause and get them involved in the conversation, too. Education and training are key to breaking the stigma attached to menopause and transforming workplace cultures. Men can use a menopause policy to better understand what may be affecting their colleagues, as well as their wives, partners, mothers, or friends outside work.

According to research by the CIPD in 2019, 59% of working women between the ages of 45 and 55 who are experiencing menopause symptoms say it has a negative impact on them at work. What’s more, a 2019 study conducted by Bupa and CIPD found that 900,000 women in the UK have quit their jobs because of menopause. Developing and retaining female talent is of great importance to me as I know

first-hand how having a family, not only menopause, has a knock-on effect on a woman’s career. She concluded:

I’m proud of how resilient I am, how I overcame the challenges life threw at me, and if I can help just one other woman by sharing my experiences, it will have all been worth it! MENOPAUSE LIFE SUMMER 2022

MUM! I need a lift! MUM! I need some MUM! I’m hungry! MUM!! Where’s my By Katie Bachoo I am a single parent with teenagers. A full-time nurse and am perimenopausal.

lost my parents in my 20’s, my home in my 30’s, husbands in my 40’s, and now, in my 50’s, I am a sweaty, chubby, tired and tearful mess. Working 12-hour shifts plus overtime to pay bills, I’m also a chef, housekeeper and cabbie. On some days self-care involves “death in paradise” reruns, a five-minute bath, and staying asleep the whole night would be like winning the lottery. My children’s father gives zero support financially, physically, or emotionally and sometimes I wish there was someone at home to share bad days or good news with and I do miss the emotional and physical intimacy that comes with a relationship – teenagers don’t do hugs! Or cook dinner, vacuum, or iron either, it would seem. Oh, and they don’t fix flat tyres or put bins out. 70

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In addition to doing EVERYTHING, I itch like a flearidden feline, look like a hirsute sumo wrestler and my breasts spill out of my bra like inadequately filled water balloons. I spend Sundays putting pills in a box with days of the week on, so I can remember to take my medications to manage hot flushes, joint pain, and loose bowels. I forget what I’m saying as I say it and can’t remember the storyline of books I read – rereading previous chapters just to recap each time I pick the damn things up. Anxiety? The icing on a cake loaded with low self-esteem. One child thinks I should see a doctor as I obviously have a problem and the other walks around shutting cupboard doors that I perpetually leave open, whilst waiting to be fed. Oh, and has anyone seen my car keys? I constantly feel like I let my children down. I think they miss out on things other kids have and do.

Am I a failure because I work 45-70 hours a week? I don’t help with homework because I am never there, and the work/ mummy/housekeeper hamster wheel is exhausting. I fought hard to study when my babies were young and now as an advanced nurse with significant responsibility, some days can feel like patients and their families just complain, then die. Staff moan constantly and pay is rubbish. BUT... Overtime sometimes buys cocktails, clothes, and holidays. Selfcare sometimes includes hobbies and little luxuries. Meals prepped in advance save time, and cleaning? Cleaning will still be there tomorrow. Being “mums uber” keeps my babies safe. I am 100% devoted to ensuring paternal absence does not limit the enjoyment of my girl’s childhood, nor feel that the love they receive is compromised.

money!

y jeans! I love them enough to compensate for any shortfall - I will never fill the gaping hole completely, but I will die trying. Being a lone parent also affords me the best kind of friends – they dry my tears, laugh when I laugh, hand out emergency loans and love my children in ways only I thought I could. The real icing on the cake for me during menopause is not having to put up with someone else’s moaning or mess. No one to disappoint me or irritate me. If I want nachos and wine for dinner naked in front of reality TV, that is exactly what I will have! A flat tyre will always get fixed, OK yes, I still have to put the bins out but hey, a girl can’t have it all! Forgetting what I want to say means... absolutely nothing, and yes, I itch but I use appropriate products so my skin stays soft and youthful. Weight gain? Whatever. I am STILL confident, sexy, and gorgeous. It’s all about putting a positive spin on every situation. Positive words, thoughts and actions.

The reality is my patients and their families are amazing people who brighten my day. Colleagues make me laugh; the bond of teams who prioritise the sick and dying over all else is a gift. Kids criticise and moan. They are teenagers. What do you expect?! They also happen to be great company and a joy to be with. Anxiety? Self-esteem issues? Life isn’t life without these, talk yourself beautiful! Chill - you’ve got this gig. Hard work pays off and respect for oneself is paramount; my children and I deserve a good life and it’s worth the effort. Juggling is an achievement. I may be sweaty, forgetful, scratchy, chubby and wrinkly, but I am also fabulous, fun, and an incredible role model. Menopause brings confidence and attitude, and I WILL rock the next chapter of life. In many traditions, the elders are revered and valued. That’s me. If I value myself, everyone else will too.

Being a lone parent also affords me the best kind of friends – they dry my tears, laugh when I laugh, hand out emergency loans and love my children in ways only I thought I could.

3 MISCONCEPTIONS About Natural Medicine

That Stop You Getting Results By Sarah Davison, Natural Menopause Expert & Homeopath Are you one of the 75% of women who wants to treat their menopause naturally? Perhaps you have always avoided pharmaceutical medications. Or maybe your medical history prevents you from taking synthetic hormones. If you want to get results with natural medicine, then there are certain common misconceptions about it that you need to be aware of.

Misconception 1

Misconception 2

You Can Get Results by Self-Prescribing Herbs & Supplements

Natural Medicine is Harmless

Often the first thing a woman looking for a natural solution will do is go to Google. What comes up are herbs like Red Clover and Black Cohosh. These herbs are promoted heavily on the internet because they are backed by clinical studies. So why, I hear you asking, is this a misconception, if studies say they work? It’s a misconception because they work for some women, but not all. Unlike conventional medicine, where it’s a one-size-fitsall approach, natural medicine has many possible remedies. In homeopathy, for instance, there are 551 possible medicines for hot flushes. To find the one/s that will get the best results for you, the homeopath cross-references the 551 with those that are indicated for your other symptoms (physical and emotional), as well as the underlying cause, and your personality. The result will be a handful to choose from. The consequence of this misconception about selfprescribing is that you may try various herbs and supplements, get no results, and then conclude that natural doesn’t work. Many women then reluctantly take HRT out of desperation. The trouble is, HRT is not a magic bullet. It doesn’t work for everyone. Many of my clients end up on my doorstep because either it did nothing, or it had unpleasant or dangerous side effects.

Another reason you may self-prescribe overthe-counter herbs is because of the widespread misconception that if it’s natural, then it must be harmless. But this is not true. Herbs too have side effects. Even supplements, if not taken in the right combination with other vitamins or minerals, or if taken for too long, can cause problems. So self-

prescribing is at best hit-and-miss, and at worst risky.

Misconception 3 Natural Medicine is one system Because we divide medicine into two camps - natural and conventional - people often mistakenly believe that natural medicine is one cohesive system. But it’s not. There are five major modalities, each with a completely different philosophy of health and disease, approach to healing, medicines and interventions. They are Ayurveda, Homeopathy, Naturopathy, Traditional Chinese Medicine, and Western Herbalism. Add to these Nutrition, which is the foundation stone of good health, especially in menopause, and you have a lot of options to choose from. If you want to deal with your menopause naturally and get results, it’s essential you see a natural health professional. Most practitioners will offer a free, nostrings Curiosity Call to help you decide whether you want to work with them.

LIVE WELL LIVE LONG By Jo Darling, Founder of Menopoised PRESERVING YOUR HEALTH AS YOU AGE Chinese medicine is one of the oldest and most used medicine in the world. Ancient texts, thousands of years old describe ill health from the viewpoint that the mind and body are in a state of disease. All practices within Chinese medicine, whether herbs or acupuncture, qi gong or gu sha, focus on assisting rebalance and the restoration of ‘ease’; believing that the mind and body are always looking for ways to find their way back to good health. Modern physiology takes a similar view that humans are self-regulating, adjusting to conditions, both internal and external, to survive – otherwise known as homeostasis.

HOMEOSTASIS AND MENOPAUSE Why is self-regulation important in perimenopause? Well, it’s a change in conditions that need to be adapted to. And the issues women experience around perimenopause are because of these changes. For example, the decrease in oestrogen caused by the natural decline in eggs as we age can cause a myriad of issues during perimenopause. Obviously, there’s more to our finely tuned orchestra of hormones than just oestrogen but, with over 300 different jobs to do in around 400 places in the body, it has a far-reaching effect. As our mind and body experience this decrease in oestrogen it takes time to adapt. The issues (or symptoms) we experience are our bodies letting us know they’re experiencing dis-ease and need help getting back to ‘ease’ or balance. Even if you’re experiencing menopause because of medical intervention, it’s still important to understand how to preserve your health and rebalance.

CHINESE MEDICINE’S VIEW OF AGEING From a Chinese medicine perspective, a practitioner takes all these aspects of dis-ease to create a diagnosis (an underlying pattern that pulls all the issues together) that supports the body to find balance.

Treatment doesn’t seek to defy the ageing process, more to acknowledge there has been change. After all, humans weren’t designed to have children throughout their whole lifetime. Chinese medicine describes humans as being derived from a substance called ‘Jing’. It’s a precious commodity that is, for the most part, handed down to us by our ancestors, used up through life and eventually when it runs out, we die. In Chinese culture ageing is part of life, growing old is the prize and dying is a kind of rebirth, not to be feared. This might account for such a positive perspective on the ageing process!

LIVE WELL, LIVE LONG! So how do we menopause well naturally? The Chinese medicine principles of Yang Sheng, or how to nourish life, set out principles for living well, naturally. It describes practices that help us conserve our Jing and prolong its availability. By preserving our Jing we are helping our body stay well as we age and go through peri/menopause. It’s never too early or too late to start! Here are a few of my favourite Jing preserving ideas; 1. Add a handful of goji berries to your day. Pocket rockets of Jing. Packed with vitamin C (a powerful antioxidant), B vitamins and plentiful in important minerals for peri/menopause. Long famed as a great boon for longevity. 2. Black Spruce essential oil. Dilute the oil with a carrier oil to around 10%. Place the oil in the centre of your palms, gently run your hands together and inhale. Place your warmed hands over your lower back (sacrum area). Lie down, close your eyes and relax for 5 minutes. 3. Start your day with 5 minutes of mindful, slow breathing. Either relax on your back with your hands on your belly or stand relaxed with your hands by your side facing forwards. Close your eyes. Breathe in through your nose for longer than you breathe out.

MENOPAUSE LIFE SUMMER 2022

By Rachael Davies, InsideOut Wellness

eiki is a safe and natural form of energy healing that brings balance and harmony to the mind, body and soul. It is a gentle yet powerful and effective complementary therapy. Translating as ‘life force energy’, it is a relaxing treatment that can help you navigate the symptoms of menopause. Experiencing Reiki can help to calm the mind, relax the body and bring about a sense of acceptance. Enjoying reiki during menopause can help with the physical and emotional symptoms women experience during this phase of life. It balances many systems in the body, including the endocrine system, which is responsible for hormones. Reiki can be used alongside HRT and other medication as a complementary therapy. It is important to note that reiki practitioners do not diagnose or treat medical conditions and are not able to offer advice about menopause management. Reiki works on the basis that everything in the universe, including us, is energy. During a session, the client sits or lies, fully clothed, whilst the practitioner channels life force energy through their body and into the client’s energy field. The practitioner works to bring harmony to the entire being by balancing the chakra system, acting as a channel for universal energy. The chakras are where energy points in the human body meet; the seven primary chakras are

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located along the spine, running from the coccyx to the crown of the head. If these chakras get blocked or the energy is unbalanced, it can lead to various symptoms, including mood imbalances and sleep disturbance. When the chakras are aligned, the energy flows effectively, leading to more balance. Many women start to experience joint pain during menopause, and regular reiki sessions can also help alleviate this. Although scientific research has been mixed to date, it is beginning to show that Reiki can be effective for pain relief and a relaxing, safe, and gentle treatment. According to one study (McManus, 2017), it is a “therapy that activates the parasympathetic nervous system to heal body and mind. It has potential for broader use in the management of chronic health conditions”. Activating the parasympathetic (rest and digest) nervous system can invoke a deep sense of relaxation, assisting the body to release long-held tensions and stresses, aiding detoxification, and leading to a shift in mood. It is not uncommon for a client to release emotions during the session, and clients often leave saying that they feel ‘lighter’. Post-session, clients often report improved sleep, a sense of calm, and a feeling of groundedness. Because of the shifts that can occur during reiki, clients can sometimes experience a ‘healing crisis’ following a session; this is due to detoxification and can

lead to headaches, nausea and other physical symptoms. It can feel unpleasant; however, it is a positive sign. Depending on your menopause symptoms, a reiki practitioner can concentrate on different chakras during treatment. For example, if headaches or migraines are a problem, the practitioner may spend more time balancing the crown chakra at the top of the head. Working on the third eye chakra can help with insomnia; many clients fall asleep during a reiki session as it can be so relaxing! The sacral chakra, located just below the navel, is one of the key chakras to balance during menopause. It is responsible for sensuality, sexuality, creativity and joy; the sacral chakra helps us process emotions and is the home of our inner child. It is linked to the sexual organs and kidneys from a physiological perspective. Therefore, it is understandable that if this chakra is unbalanced, symptoms of menopause could be exacerbated, resulting in a lack of libido, lack of motivation, urinary problems, and emotional imbalance. (Sound familiar?!) If energy healing appeals, you could even consider attending a level one reiki practitioner course where you will learn how to practice reiki on yourself. Reiki is a simple technique to learn and something you can use daily to induce relaxation, bring balance and help with pain, even if you only have 5 minutes to spare. It is a powerful addition to your self-care toolkit.

Reflexology

By Alison Fuller, Therapies for your Hormonal Wellbeing

hilst Perimenopause and Menopause are natural phases of our reproductive life, they can cause tremendous stress to those experiencing strong physical, emotional and mental symptoms. Reflexology, a hands-on touch therapy, can help ease the transition through these phases and reduce the impact of many symptoms. There are Face, Hand and Ear Reflexology Treatments available, however, the most common is Foot Reflexology. The Therapist uses techniques to work a sequence over each foot using cream or oil to allow a smooth flow and connection. The recipient is likely to experience a feeling similar to a foot massage. The theory is that all the systems and organs of the body are mapped out on the feet in specific areas known as ‘reflexes’. This allows the therapist to focus on systems such as the hormonal and nervous systems or specific organs such as the ovaries and womb to allow a very tailored treatment for the client. Foot Maps were created as early as the 1920s, but additional reflexes have been added since. By mirroring or mapping the whole body on the feet, the therapist can work each reflex, completing a whole-body treatment. The treatment aims to bring about a state of ‘homeostasis’, to encourage the body to find its physiological equilibrium, its stability. I explain it this way as not all our systems are

about balance. Our hormonal system is always in a state of flux, fluctuating according to the needs and demands of the body. Many comment that the experience of menopause is about the body feeling out of control, out of its usual, normal pattern and hence why we aim to encourage the body to find its state of wellbeing again, soothing the transition where strong fluctuation is experienced. Many who have experienced Reflexology find it extremely relaxing and there is a wonderful piece of research that supports this*. It found that during a Reflexology treatment the Vagus Nerve (a cranial nerve) is positively triggered to move the body into its calm state. This is fundamental to our healing process. If we can move away from fight and flight, and into a calm, connected state then the body can begin to reset. This allows for improvement on all levels, mentally, emotionally and physically, allowing us to re-energise and cope with the challenges that transition such as Menopause can bring. Transitional symptoms such as anxiety, hot flushes, insomnia, night sweats, fatigue, cravings, palpitations, erratic behaviour, mood swings and a feeling of losing control can all be greatly improved by calming the nervous system. As stress is linked to increasing the intensity of hormonal symptoms and a feeling of being on high alert, a therapy that can

shift you into a calm state is ideal to reduce the impact of the above symptoms and encourage the body towards a manageable state. Reflexologists cannot diagnose or cure but can provide a bespoke treatment or treatment plan that is tailored to your needs. They often provide a listening ear to support their clients through challenging times. They can recommend lifestyle changes and great resources to help to alleviate the stress that is so often associated by hormonal change. Receiving a Reflexology treatment can be a great way to provide self-care. A time for you to shift into a lovely calm state and reset your body.

Why not give it a try! * Lu WA et al, reported “Foot Reflexology can increase Vagal modulation, decrease Sympathetic Modulation, and lower blood pressure in healthy subjects and patients with coronary artery disease” Alternative Therapies in Health and Medicine 17, no. 4 (2011)

Flower ESSENCES Restoring Balance with Flower Essences By Caroline Measures

Women’s Therapist & Flower Essence Advisor Wellness

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ou might already be familiar with Bach’s Rescue Remedy and take a few drops to calm yourself down when you’ve had a shock or are feeling anxious or overwhelmed? Or maybe the idea of flower essences is completely new to you? Either way, there is a whole world of high vibration essences out there to support you through menopause and at all stages of life. The practice of using flowers and plants for physical, emotional and spiritual healing goes back thousands of years when they were a regular part of every healer’s toolkit, as well as taking centre stage in healing ceremonies and rituals. Their use as natural remedies in essence form was first recorded in Europe back in the 12th Century when sheets were placed over flowers at night to soak up the dew. The droplets were then squeezed out of the cloth and applied to people in need of healing on some level. More recently in the 1930s, the UK’s Dr. Edward Bach formalised the process through his research into ‘borrowing’ the energetic pattern of a particular flower and its effect on people’s moods, health and wellbeing. He found that they worked on a subtle level to restore balance to a depleted system, which then allowed healing to take place. Essences can sometimes be confused with essential oils and you’d be forgiven for expecting them to have a beautiful perfume – they don’t! The drops are traditionally made by infusing pure spring water with flowers and sunlight. The ‘life force’ of the plant is transferred into the water, which we can then ingest in tiny amounts. The Mother tincture is diluted with more spring water and preserved usually with highgrade brandy or vodka, although you can also find some without alcohol if you prefer. Over the

years, this art form has expanded to harnessing even more of Mother Nature’s amazing healing powers by creating essences from gemstones, sound, sacred sites and at different times of the year or phases of the moon. Bach’s flower essences are widely available in health food shops and online, but there are many other ranges to look out for. For example, I’ve trained with Findhorn Flower Essences (FFE) in Scotland and call them my ‘little bottles of magic’. They’re safe to use with children and animals too. Always check with a practitioner if you’re unsure of what to buy or how to use them. So, which ones would I recommend for the menopause years? There are so many to choose from, but here are my favourite combination blends from the FFE range: Clear Light uses Broom, Birch, Lady’s Mantle, Rose Alba, Scots Pine and Wild Pansy. It can help to soothe the mind and promote mental clarity on the days when there’s nothing but brain fog, confusion and forgetfulness! I recommended it to a client who was panicking at not being able to think straight to sort the washing into piles. The bottle helped immensely! Femininity includes Balsam, Holy Thorn, Elder, Sea Rocket, Scottish Primrose, Sycamore, Rowan and Lady’s Mantle. This little mix brings gentle loving balance when our cycles are changing and calms hormone-fuelled emotions when you feel like you’re on a rollercoaster and not having fun.

Sexual Integrity is another winner for the menopause years. As we get older, inevitably our bodies are changing and often our desires change too. This essence contains Balsam, Daisy, Globe Thistle, Holy Thorn, Elf Cup Lichen, Rowan and Scottish Primrose. It’s helpful for rediscovering tenderness and being open to love and intimacy. When I started working with essences, I favoured the combinations as they’re a kind of ‘done for you’ consultation. However, you can also choose to take single essences or mix and match your own blends with a bit of research into what they’re good for. To get it right the first time, though, a qualified practitioner will listen carefully to what you need help with and choose the right bottle or bottles to make up your own unique remedy. The drops can be taken directly under the tongue to be quickly and easily absorbed by the body or added to some water to be sipped regularly throughout the day. Some people feel the benefits straight away, for example with Rebalance (FFE) or Bach’s Rescue Remedy, both fast-acting to counteract stress, shock or a crisis. For others, the essences work away in the background, gradually restoring wholeness where it’s needed.

Dreamtime does what it says on the tin. It’s an incredibly soothing blend of Scottish Primrose, Valerian, Lady’s Mantle, Grass of Parnassus and Birch that can help to calm things down ready for a good night’s sleep. So if you can’t switch off at night, this could be a good one for you! MENOPAUSE LIFE SUMMER 2022

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LICENSEE SPOTLIGHT Bronwyn Romain - New Zealand Champion For many years Bronwyn worked in the business and corporate environment. Becoming a mum in her thirties changed both her focus, interests and wellbeing: Bronwyn is a woman, mum, aunt, daughter, friend, and work colleague who was fed up with not ‘feeling well’ and not living her ‘best life’. She set out on a long journey (20 years so far), as she was fed up with not ‘feeling well’ and not living her ‘best life’. For many years she was in pain all over her body from the top of her head to her toes. She had a foggy brain, whirring thoughts, and stomach pain. She couldn’t think straight, was moody, stressed, anxious, and frequently had a pounding heart. Exhaustion ruled and yet she could not sleep and paced the house at night! Plagued with little energy and heavy long periods she felt debilitated. At the worst point, Bronwyn felt older than her 90-year-old Father and thought she was losing her mind. She frequently ‘lost it’ with her husband and children. Bronwyn tried many different holistic solutions and accumulated a drawer full of pain killers, supplements and antidepressants. Despite her symptoms, no one at any stage mentioned perimenopause or menopause as a possible cause.

In 2020 she studied Holistic Integrated Creative Art Therapies (HICAT) and became a MindBody Creative Wellness Educator. Understanding the mind-body connection and putting into practice healthy mind-body wellness habits, were key to eventually, at age 50 feeling great. This was a big change. “Knowledge is power, so the saying goes. Getting to know myself, how my mindbody works and learning to express myself using simple creative tools gave me back my power over my wellbeing. Even though science in the fields of medicine, psychology and philosophy provides us with incredible and important insight into our physical and mental health, I believe it is equally if not more important to focus on the ‘simple’ solutions to being well and living our best life. That doesn’t mean you are going to feel great all the time, but it means you know who you are, how you came to be you and who you want to be, no matter what life throws at you. “I found Menopause Experts through good old Facebook. It just kept popping up on my feed and one day I clicked and thought “oh yes this is for me!” I chose to become a brand licensee because I see many women suffering in silence. I want to be a part of educating women about menopause

alongside the mind-body connection and assuring them that their life is not over, and they are not losing their minds! Menopause is another chapter in our lives and with knowledge and strategies under our belt, we can make it a good one. Although things are improving, menopause is still not a favourite topic of conversation, but one that vitally needs to be had.” Now Bronwyn loves teaching women about the mind-body connection and her special interest is how to use creativity to improve mental, emotional, social, inner and physical wellbeing.

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LICENSEE SPOTLIGHT Elaine Young - UK Champion Heal the Healers Elaine Young, Forever Young and Ageless Elaine Young joined Menopause Experts quite recently and brings a wealth of experience. She trained as a Nurse and at the ripe age of 25, her best friend suddenly told her that she was leaving for South Africa. Elaine said, ‘No, you are not going anywhere without me!’ Within six weeks they both went to Johannesburg where Elaine spent many years as an intensive care nurse. Later, after many adventures, Elaine returned to England and became a hypnotherapist healing emotional wounds caused by childhood trauma. Apart from hypnosis and her medical background, her toolbox contains the SCIO programme for energy healing and autoimmune disease management. With her history of PCOS and fibroids, she had a hysterectomy at 36 and didn’t realise she was menopausal. HRT was never discussed or offered. Elaine found Menopause Experts whilst educating herself about the disastrous effects of not having enough oestrogen. For Elaine, they are bone loss, diabetic retinopathy, rheumatoid arthritis, Hashimoto‘s thyroiditis, and heart arrhythmias. As well as the dreaded mutton top of excess weight!

She realised that she could bring together the art of hypnosis and the knowledge of Menopause Experts using all their training and business acumen to run workshops in her area. Knowledge is power. Elaine is an ardent supporter of Menopause Experts. She thinks that the fact that Menopause Experts offer their menopause training for free is impressive. There is so much information, easily read and understood. She was taken by the idea of becoming a brand licensee and watched the training videos by Dee. She had some great chats with a Brand Ambassador who encouraged her to incorporate the opportunity into her current business. Elaine has gone one step further, and she and a colleague have started a new business called Menopause on a Scale, which will incorporate Elaine’s medical background, hypnotherapy and being a Fatnosis Practitioner. They expect their business, supported by Menopause Experts will make the grand scale transformation women need and she is ecstatic and excited to start. Elaine will continue her practice, but she would like to put the main focus on women and menopause. She specialises in menopause and menopausal weight gain. As in menopause, there are so many other issues

that can surface from a range of medical issues to psychological issues of depression and anxiety. She is planning to address the support of menopausal women holistically, by providing them with a customised, individual care plan that considers all issues they have related to menopause, and relying on the Menopause Expert knowledge base. Every woman she knows supports others far and wide. We all need to know how to improve our health during the natural state of Perimenopause, Menopause and beyond. Menopause Experts are healing the healers. It is about time it is done. MENOPAUSE LIFE SUMMER 2022

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LICENSEE SPOTLIGHT Claire Dugdale - UK Champion At the age of 49, Claire knew nothing about Menopause. Having suffered years of ill health, menopause crept up on her. Claire is in recovery from alcoholism and was so focused on getting herself well again that she didn’t recognise the symptoms that she was trying to get to grips with were menopause. Claire has gradually fought her way back to health and became a Personal Trainer in 2021. She felt happy and well generally, but there was something a little bit out of kilter and her anxiety was through the roof and the hot flashes debilitating. She spoke with her GP about her concerns that it may be Menopause and was prescribed HRT, it was a game-changer! Although her GP was very sympathetic, the HRT was prescribed over the phone (during Covid) and there was no real conversation about what the benefits were, and she wasn’t advised that if that type wasn’t suitable, it could be changed or increased. Claire felt there wasn’t enough information for women and her GP had only given her basic information, leaving her to do her own research. This research led her to Menopause Experts and it was a revelation!

Claire has been committed to being a voice for women in recovery from addiction, and for the last four years has shared her story to raise awareness. Now she wants to do the same for peri and postmenopausal women. She was incredibly privileged to speak at an International Women’s Day event to tell her story and spread the message that Menopause is not something to be brushed under the carpet, but something to embrace and celebrate. It’s a phase of our life that we can and should talk about. Claire says ‘I was actually asked to attend to tell my story about recovering from alcohol addiction, but also mentioned Menopause and afterwards, women were coming to me to talk about their struggles with menopause and were desperate for information as they didn’t know where to turn’. As well as being a Menopause Champion, she is a Personal Trainer for women and runs a Well-being hub in her local community, focusing on mental health, menopause and wellness. She is very excited about her role as a Menopause Champion and honoured to be a part of this exciting time in history. Claire says ‘I want to offer a nononsense, easy to understand, empathetic approach to giving women the tools they need to approach this phase of their

life. Who better to help guide them through this than a woman who is experiencing the same symptoms and challenges that Menopause can bring”. She is looking forward to doing her first in-house workshop for a community group in her local area and will be offering workshops in Greater Manchester and surrounding areas of the North West. She will also be holding 1-2-1 face to face and Zoom sessions for women who are unable to attend workshops. “I am a menopausal woman, a recovering alcoholic and these things don’t define me, they enhance my life” – Claire Dugdale

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LICENSEE SPOTLIGHT Stephanie Reid - Northern Ireland Champion Stephanie has worked in the community and voluntary sector for over 20 years as a consultant and trainer developing training programmes for community and voluntary sector. Stephanie was the first Director of Unltd in NI and worked with a variety of organisations both statutory and community. She was the manager of the West Belfast Social Enterprise Hub and provided training and mentoring to organisations and individuals who were contemplating establishing social enterprises. While working in the community she developed a 6-week Menopause programme delivered to the Women’s Centre. In the last 2 years she has worked for Business in the Community as the Manager of Wellbeing & Inclusion, at BITC she developed Menopause training for employers and staff, and this has become a driving passion for her. In 2021 Stephanie joined Menopause Experts as the representative for NI. I started my menopausal journey when I was 45, and it hit me hard. I was totally unprepared for what was happening, I doom scrolled Dr. Google and had myself

diagnosed with a plethora of diseases and conditions!! I didn’t know then that there are over 40 symptoms of menopause and this transition in our lives impacts us on a physical, psychological and emotional level. As menopause doesn’t happen in a vacuum, I had to deal with some ‘life events’ at the same time. These included my daughter being diagnosed with a condition, my partner of 22 years being diagnosed with Prostate cancer and unfortunately dying within 10 months of diagnosis and the funding for my job at the time was cut!! Needless to say, I was at rock bottom, dealing with grief and major life changes is not easy but I thought if I can get a handle on the menopause and manage it I will be in a better position to deal with everything else. And like most women, I did not have a positive experience with my GP, but once I understood what was happening to me, I devoured everything I could find about menopause and in the process talked to anybody who would listen! I love educating and empowering women through this as it doesn’t have to be awful, and I really enjoy delivering training and workshops. What we are doing is so important, it is giving

women access to information so that they can make informed decisions about how they will manage their menopause. I live in Belfast with my daughter and our dog Luna, and one of the things I love about living here is that I can be at the seaside or up a mountain within 15 mins of leaving my house! I also do film extra work and recently I had to forgo the chance of appearing in Derry Girls as I was delivering training (that is dedication).

MENOPAUSE LIFE SUMMER 2022

YOUR

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Where there’s a will there’s a way The importance of having a will and being organised financially in the event of your death By James Biggs Never more so than in this Covid era, have we had to confront the idea that people die, with the eye-wateringly high death rates being thrust at us every night on the news. And we don’t really like thinking about it either. So, what happens to your wealth if you die? The commonest misconception is that it all goes to your partner. This is mostly true – if you have a will. You do have a will, don’t you? But what happens if you die without a will. This is called intestacy and the laws of intestacy then prevail. Yes, laws!! If you have a married partner or are in a civil partnership, the first £270k of assets go to your partner along with all your personal possessions. If you have children, and assets above £270k, the balance is split 50/50 between your children (or their children if your child has died) and your married or civil partner. This applies in England and Wales only. Sounds complicated – it is! And I am no expert on this subject, with this snippet of information just scratching the surface.

Why have a will then: 1. It ensures all your assets and

possessions go to who you want them to.

2. This in turn adds speed – dying intestate slows stuff down.

3. It appoints people who will see

these wishes actioned – called executors.

4. It allows you to appoint those

who will look after your children if they are not yet adults.

5. It protects both parties in a relationship.

We should all have a will – simple! Where do we get one? There are many ways – via a solicitor (likely to be the most expensive, so shop around); will writing companies (probably cheaper than law firms, so check the credentials out); online options (read all the small print); self-written from a downloadable template (much care is needed here because if not executed properly they may be deemed invalid).

MENOPAUSE LIFE SUMMER 2022

Some lawyers offer free wills in certain highlighted charity months of the year, in the hope you will leave a small legacy to the named charities within the campaigns. I love this idea, so keep an eye out or search online for free wills month. Be vigilant here too – online searches are often peppered with adverts from non-free options, hoping to secure your interest and a fee! Oh and while we are talking here about dying, don’t forget also to do this:

1. Complete a death nomination

on your pension pots – I have covered this before. 1 in 4 of us has done so. That means 75% of you have not. It is your pension fund (your money) and you can say where it goes (normally tax-free) if you die before retiring.

2. Complete an expression of wish form for your workplace death in service contract. This is normally a multiple of salary (4 x salary is pretty common) and it would also be paid taxfree by your employer to your named loved ones.

3. Amend points 1 and 2 when

your circumstances change – to quote a female I met recently in a workplace 1-1 chat “I had no idea my pension pot was still going to my ex-husband if I died – well I hate that bloke now, so I have just changed it online”

4. Consider adding a simple trust

to life insurances you may have privately – it could mean speed of settlement and tax issues are more favourable.

5. Consider more complex trusts for inheritance planning – not my field, so seek advice!

I love the message in the saying ‘where there is a will, there is a way’ – for me, this means that if I put my mind to something I can normally get a better outcome. But in this article, let us also embrace it as meaning – if you have made a will, your wealth is shared exactly how you intended it to be – therefore, ‘your way’!

By Vix Munro, Money Coach We’re currently experiencing the biggest squeeze in living standards for decades. Inflation is currently around 7% here in the UK and is expected to rise more. And the price of everything is going up – particularly energy bills, petrol, and groceries. And whilst it’s a serious issue, it might not be as bad as you think. Here are some things that you can do to improve your financial situation.

Commit to using less energy

Making a commitment to use less energy is actually a positive thing to do for the environment. It will not only contribute to reducing climate change but also reduce your energy bills. Small daily changes can have more of an impact than you might think. These include turning the heating down by a couple of degrees, turning down the water temperature, washing clothes at a lower temperature, hanging out washing rather than using a tumble drier, turning off lights, turning off appliances that are on standby (e.g., television), and taking shorter showers.

Become more food savvy

Saving money and reducing costs is difficult at the best of times, but it can be especially difficult for food as it’s an everyday essential. But there are ways to cut your grocery bill without having to sacrifice your favourite meals. These include growing your own vegetables; cooking everything from scratch; switching to supermarket own brands; reducing your food waste; planning your meals; hitting the reduced section in the supermarket; taking your lunch to work; and meal prepping and batch cooking.

Change the way you travel

Rising petrol costs are clearly an issue. Driving more efficiently is the best way to cut down on petrol. Driving smoothly and maintaining a steady speed will use less petrol than hard acceleration and over-using the brakes. However, you may also want to change the way you travel; like (i) combining several small trips for errands into one; (ii) car sharing with neighbours for trips to the supermarket; and (iii) walking or cycling instead of driving short distances. And if you use taxis a lot, then reducing your reliance on them will free up money for other uses.

4 5

Reduce your spending in other areas.

Plan for situations you’ll find harder to navigate, switch up your routine and have a low-/no-

alcohol alternative to hand.

Bring in more money

An alternative to reducing the amount of money you’re spending is to bring in more money. With inflation outpacing wage rises, it’s difficult to keep up. The obvious solution is to ask for a pay rise. That may or may not be possible, but you won’t know if you don’t ask. There are also other ways to bring in more money. If you have cupboards overflowing with stuff you don’t (or rarely) use, then get selling. Even if it’s stuff you think no one will buy, one person’s junk is another person’s treasure. Alternatively, take on a side hustle. You could teach online courses, drive for Uber, create and sell handmade products, dog walk, or become a virtual assistant. There are so many options – it’s about finding the one that’s right for you. If you’re lucky enough to not be impacted by the cost of living crisis, as you can easily absorb the additional costs, you may be wondering what you can do to help others. To help those struggling, you can donate to food banks and clothing banks. To help family, friends and neighbours who are feeling the pinch, you can make them food and/or invite them for dinner, drive them to the supermarket or donate your preloved clothes to them. Your help doesn’t need to be financial – you can help people identify ways to reduce their costs.

You can donate to strangers by performing random acts of kindness, like paying for the person behind you in the supermarket. Whatever it is that you decide to do, it will no doubt be gratefully received.

MENOPAUSE LIFE SUMMER 2022

The Magic Of Vis How you can create a powerful tool to spark a light in you and your life Lara Doherty, Founder of the Motivation Clinic

or a lot of women, with or without experiencing peri/ menopause symptoms, our confidence, motivation and spark for life wanes during midlife and in certain major life situations. If we are not careful, this loss can then lead to feelings of low selfworth and mental health issues.

Following a traumatic relationship breakdown a few years ago, I vowed to change my life and happened upon Vision Boards and went on to create my first board. Just 4 months later, I was facilitating group workshops and overcoming my greatest fear, which was public speaking.

The things we once wanted are no longer what we want in our lives. We are no longer satisfied. Perhaps in a job you don’t like, a boss you can’t stand, a relationship that needs to end, the need for a new home, putting everybody first.

Since then, I have helped to transform the lives of 100s of individuals using Vision Boards, write a book “The Mighty Book Of Motivation Magic”, featured on the radio, launched a podcast, and manifested a space to use for workshops and run a successful coaching business. I have ticked off most things on all the Vision Boards I have created over the past 4 years, including saying yes to many adventures (a few less during COVID) and living a fulfilled and happy life - a huge change from the life I used to have.

We can end up feeling stuck and lacking purpose, direction and most of all, haven’t a clue how to change the way we feel or what to do about it….leading to feelings of overwhelm and frustration. We want to change but don’t know where to even begin or whether it is possible. But fear not, there is a solution: a very powerful tool and process which is relatively simple (and also fun) that you can use to get you unstuck, feeling more confident, motivated and able to get that spark back in your life again. I have been been using Vision Boards for the last 4 years personally and professionally with clients.

MENOPAUSE LIFE SUMMER 2022

What exactly is a Vision Board? A vision board can be described as a powerful tool that brings your goals and aspirations to life. It can be a board, a piece of paper, a piece of card, a pinboard, foamboard of any shape or size, or you can create your very own scrapbook. The process I use to create a vision board plays with our right brain to invoke creativity and imagination through various exercises,

extracting aspirations, goals and perhaps long-forgotten dreams from our subconscious. The board ends up being a physical representation of a goal or goals that you’re aiming to achieve over the next year, pushing you towards all the pictures, words and phrases that end up on your board. The brain remembers images 65% better than words, so looking at a vision board daily keeps you on track and heading towards your goals way quicker than just writing a list. Your brain is sorting through thousands of bits of information every second of every day, similar to how Google works. The brain then decides, based on thoughts and emotions, what it gives its attention to and what it lets go of. A vision board is an extremely clever tool because when you look at all the pictures, words and phrases on your board, this directs your brain to what it needs to remember and focus on. The neuroscientific term

sion Boards

for this is ‘value-tagging’. It is like telling our brain who is boss!

How you can create your own Vision Board at home 1. Collect 10 magazines, a

board (minimum size A3), have a notebook and pen handy, a pair of scissors and a Pritt stick.

2. Schedule at least an hour out

of your life to firstly get clear and think how you want to be in life, what you want to do and what you want to have in your life over the next year.

3. Write down your thoughts in a

notebook until you can’t write any more.

Flick through the magazines, picking out images and text that resonate with you and that are associated with or represent the things you have written down your goals - the more accurate you are the better.

Place a photo of yourself in the middle of the board and then arrange all the images and text you have found into different sections of the board, each representing an area of your life (health/recreation, work/career, finances, home environment, personal growth, travel, family and friends, community, spirituality/religion)

Stick everything onto your vision board and place it in a prominent place in your home where you’re going to be able to see it multiple times a day. Finally, write out your finalised goals by stating “Today is (1 year from now). Then describe your perfect day with all the things on your vision board in mind. Do it in the present tense as if it is already happening and only use positive language. For a more in-depth dive into Vision Boarding, you can find Lara at www.themotivationclinic.co.uk

MENOPAUSE LIFE SUMMER 2022

& By Kate Moryoussef ADHD Wellbeing and Lifestyle coach, EFT practitioner and host of The ADHD Women’s Wellbeing Podcast

020 was a life-changing year for me. Yes, I was home-schooling four kids during a global pandemic, but the most significant and memorable occurrence was an ADHD diagnosis at the age of 40. Now we see a 3,200% increase in women seeking an online test to see if they have ADHD in 2021 compared to just two years before. This is no coincidence. During lockdown, many women without the daily routines and frameworks that have helped them navigate through life started seeing themselves in a new light. Without the structure and the organisation of perhaps children in schools and working from an office they were finding it even more difficult to cope. Despite this unprecedented lack of routine, many women have been feeling like this all their lives. Daily challenges have become ongoing mental health struggles including anxiety, mood dysregulation, low moods, depression, potentially disordered eating, and addictions to name a few. These common ADHD co-morbidities have probably shown up in their lives at different times, maybe depending on external stressors and hormonal changes but they‘ve not been able to make the connection. Then in midlife, there is a drop in our oestrogen which has an impact on our dopamine which is a major reason why many ADHD traits can feel so challenging. When we‘re going through perimenopause, often our ADHD symptoms which we‘ve managed to mask, conceal and control, begin to feel unmanageable. Although 88

MENOPAUSE LIFE SUMMER 2022

we’ve known something has always been off or that life has always felt weighty and exhausting throughout our lives, often as perimenopause subtly begins creeping, this is when we start realising that there‘s something else going on beneath the surface. When we hit an age where perimenopause starts to happen, it often brings out the harder challenges that can no longer be masked by a yoga class and drinking more water - as much as I advocate for those! This is the time to go back to the doctor and tell them that these challenges have always been there but right now, you‘re finding it more challenging to cope due to this drop in oestrogen, which means our alreadylower levels of dopamine and norepinephrine are dropping, contributing to lower moods, motivation, lack of executive functioning, sleep issues and ongoing memory issues. It‘s crucial to take note and chronicle historically where ADHD has shown up in life. For example, maybe you‘re an overachiever/perfectionist, with a restless inner motor yet struggle to access calm, balance or relaxation in your life? Could you be a workaholic, finding your worth in your career achievements, perhaps triggered by never feeling good enough academically? If that’s the case I believe you often feel like you‘re on the cusp of burnout and exhaustion despite thriving off being busy. And then when you‘re so busy you feel like you can‘t cope with life and feel constantly overwhelmed. We’re in a constant battle with our busy brains and overworked nervous systems and it can feel debilitating and exhausting.

AND GARDEN There‘s no surprise that many people with ADHD feel connected to nature. We‘re constantly seeking ways to calm our nervous system and feel grounded and centred. I know that my most important daily well-being tool is walking in nature, grounding myself barefoot in my garden or generally just being outside, and seeing greenery. One of the biggest ways that we can calm our restless minds and bodies is to ensure that we‘re spending as much time as we can outside in nature, which is why gardening (however that looks like for you) for both menopause and ADHD is one of the most effective tools I like to use. Being able to get outside throughout the cycle of the seasons helps us feel more present. We can‘t rush seasons and we can‘t rush nature - no matter how impatient we are. We may want to rush through our lives and feel like we‘re never achieving enough. But when we‘re outside in nature, we have to respect the time and the conditions that we simply can‘t control or manage. If you’re not sure where to begin, start small and get your hands dirty potting some small patio plants. Allow those natural minerals to seep in, which are mood-regulating and immune boosting! Send yourself outside in all conditions and utilise the natural energy we have to get digging and weeding. One of the most expansive

and creative things I‘ve done was to design and build a pond over lockdown, done on a whim after watching Gardeners World. I knew exactly where we had space to create a wildlife pond and rockery area. Using my ADHD strengths (yes there are plenty!) of intuition, impulsivity, creativity and quick thinking, within a few days I enlisted my gardener to help me create a beautiful sanctuary, which has been one of my greatest joys over the past few years. My pond and garden help ground me because no matter how much work I must do, I know that if I go outside in the garden, I will always feel calmer and a better person to be around. After a few minutes of dead-heading my flowerbeds or watering my herb garden, I feel my simmering irritability, impatience, and intolerance dissipate, like the water I’m absorbing into the soil. And yes, I know I’m still ‘doing’ - resting, sitting still and closing my eyes isn‘t a relaxing experience for my chattering brain - but this feels productive and calming. For anyone who may be in the process of being assessed or diagnosed with ADHD and the challenges of perimenopause or menopause. I highly recommend going outside, getting your hands dirty, and using your body to create something magical that you can enjoy and feel calm throughout the year.

MENOPAUSE LIFE SUMMER 2022

What ar e to w NOW By Emma Reed, Styling you well Night sweats, hot flushes, a bloated stomach, expanding waistline, diminishing confidence and low energy levels are just some of the symptoms we have to deal with during perimenopause and menopause. I’m in the throes of menopause myself and experiencing all of the above symptoms and more. As a personal stylist, I feel pressure to look the part and want to dress well to represent my personal brand. However, lately, my weight has ballooned and I’m two stone heavier and a dress size up from my norm. The impact of this on my wardrobe is that I can only fit into a few items, vastly limiting my outfit options. This is a problem I’ve seen many times over the years working with mid-life menopausal women, struggling with confidence and what to wear. So often their default wardrobe becomes mostly black and oversized items. The thinking behind this go-to style for midlife women is that oversized hides body shape and black blends, rather than standing out. However, what really happens is that oversized styles add volume whilst eliminating shape. Wearing only black can add to a low mood and make us feel unseen.

Sort out your wardrobe One solution I’ve found that helps is separating the clothes you can still wear from those you can’t, to make it easier and quicker to plan your outfits. If you have the space, I suggest putting the ‘can’t wear’ clothes in another wardrobe or box them up and store them, for now. I am optimistic this weight gain isn’t permanent and feel hopeful my boxed up items will see the light of day again once I’ve got ‘control’ of my menopause….

The Flat Lay Method to create outfits

The next step is finding ways to create more outfits with your ‘new’ smaller capsule wardrobe, by mixing them together differently. A fun and effective way to do this is using the flat lay method. Lay the items on the floor arranged as an outfit, including shoes and bags. Take a photo of this look, and mentally label it outfit number one. Now create five more looks using the same base pieces and only changing up the top or bottom half of the outfit, or if it’s a dress, style up new looks using different shoes and accessories. Then move on to the next outfit idea with the same approach.

Accessorising your looks Using shoes and accessories is a great way to mix up looks and add personality to your outfits. If you don’t have many accessories to choose from, create your flat lays using the items you do have and take photos of each outfit you create. Then write a wish list of the accessories you would like to add. This is more costeffective and planet-friendly than buying more clothes. Size is not relevant for accessories except for belts - which makes it a longer-lasting investment should your dress size change

again. For belts, I recommend buying a longer waist size than needed, as holes can be added accordingly, whether your waist size goes up or down. A statement necklace or colourful earrings are a perfect way to draw the eye away from the belly area. A lightweight scarf is also a great way to add colour or pattern and loosely ‘cover’ a bloated belly.

By tucking in your tops, you actually enhance your shape. It lengthens your leg proportions and nips in your waistline. If you feel self-conscious side on with tucked-in tops, add a lightweight shacket or kimonostyle item, this is an effective way to minimise the volume of your side silhouette by creating a line down each side.

Fabrics to choose from Photo showing one dress accessorised differently to create new outfits.

Tuck in your tops The most effective way to dress to enhance your shape is by using lines to create your ideal silhouette. When wearing skirts, trousers or jeans, try tucking in your tops, this may feel counterintuitive, especially if you usually ‘hide’ your tummy with loose fabric worn over it.

Fabric choices are key for your menopause wardrobe, to cope with the fluctuation in body temperature and hot flushes, even more so during summer or overseas in a hot climate. Check your labels and choose breathable fabrics, made of natural fibres which most of us recognise as cotton, linen and silk. Avoid synthetic fabrics like polyester, which is basically plastic and not breathable.

Nowadays technological advances mean there are labels with fabric names we may never have heard of or don’t know what they are made of. Viscose, also known as rayon is a semi-synthetic fibre, it’s generally a better alternative to polyester as it’s made from a cellulose plant base and has breathable silk-like qualities. Other materials to consider are Modal, Bamboo, Hemp and Lyocell (sometimes known as TencelTM).

The key to confidence is wearing what you love and what feels like you. And a final note to share is to try adding colour to your wardrobe if it’s mainly dark or black. Colour is scientifically proven to be a mood enhancer and put the spring in your step.

MENOPAUSE LIFE SUMMER 2022

Summer

2022 CAPSULE COLLECTION

Helen Richardson is a Personal Stylist & Shopper and has chosen her top picks for the season ahead!

Helen has a life long ‘passion for fashion’ and a deep desire to help others, she has been styling herself and others since childhood. She understands the styling challenges that women face daily and loves using her creative and compassionate skills, and knowledge to transform their appearance and help them ‘Dress with Confidence’ every day.

Patti Matte Twist Hoop Earrings Oliver Bonas £18

2. Puff Sleeve Mid Wash Denim Jacket Monsoon £49

3. 100% Linen Jumpsuit Mango £59.99 4. Multi Scarf Print Satin Kimono Jacket Next £45

5. Beaded Floral Earrings Oliver Bonas £15.99 6. Leather Crossbody Bag Camila - Soft Italian leather with Tassel My Exquisite £49.99 7. Plaited Tote Bag Zara £29.99

8. Indie White Leather Trainers Mint Velvet £99 9. Flat Leather Criss-Cross Strap Sandals Zara £29.99 10. Block Heeled Sandals Jones Bootmaker £69

10.

8. 9.

Mid-Length Trench Coat LaRedoute £50.70

2. Crochet linen T-shirt Mango £19.99

3. Multi Scarf Print Satin Kimono Jacket Next £45 4. Beaded Floral Earrings Oliver Bonas £15.99

5. Leather Crossbody Bag Camila - Soft Italian leather with Tassel Zara £49.99 6. Plaited Tote Bag Zara £29.99

7. Indie White Leather Trainers Mint Velvet £99

11. 9.

8. Printed Silk Scarf Zara £29.99

9. Meribel Indigo Straight Jean Mint Velvet £29.99

10. Flat Leather Criss-Cross Strap Sandals Zara £29.99

10.

11. Block Heeled Sandals Jones Bootmaker £69 1.

Puff Sleeve Mid Wash Denim Jacket Monsoon £49

2. Crochet linen T-shirt Mango £19.99

3. Multi Scarf Print Satin Kimono Jacket Next £45

4. Beaded Floral Earrings Oliver Bonas £15.99 5. Leather Crossbody Bag Camila - Soft Italian leather with Tassel Zara £49.99

6. Plaited Tote Bag Zara £29.99 7. Indie White Leather Trainers Mint Velvet £99 8. Patti Matte Twist Hoop Earrings Oliver Bonas £18

9. Flat Leather Criss-Cross Strap Sandals Zara £29.99 10. Crepe Drawstring Wide Leg Trousers Marks & Spencer £29.50 11. Block Heeled Sandals Jones Bootmaker £69

8. 10.

11.

7. 9. MENOPAUSE LIFE SUMMER 2022

Patti Matte Twist Hoop Earrings Oliver Bonas £18

2. Puff Sleeve Mid Wash Denim Jacket Monsoon £49

3. Floral Tie Waist Midi Wrap Dress Marks & Spencer £39.50

4. Beaded Floral Earrings Oliver Bonas £15.99 5. Leather Crossbody Bag Camila - Soft Italian leather with Tassel Zara £49.99 6. Plaited Tote Bag Zara £29.99

7. Indie White Leather Trainers Mint Velvet £99 8. Flat Leather Criss-Cross Strap Sandals Zara £29.99

9. Block Heeled Sandals Jones Bootmaker £69

Patti Matte Twist Hoop Earrings Oliver Bonas £18

2. Puff Sleeve Mid Wash Denim Jacket Monsoon £49

2. 1.

3. Mint Velvet Kassidy Button Up Blouse, Pink/Multi John Lewis £63.20

4. Beaded Floral Earrings Oliver Bonas £15.99 5. Leather Crossbody Bag Camila - Soft Italian leather with Tassel Zara £49.99

6. Plaited Tote Bag Zara £29.99

7. Indie White Leather Trainers Mint Velvet £99 8. Crepe Drawstring Wide Leg Trousers Marks & Spencer £29.50 9. Block Heeled Sandals Jones Bootmaker £69 10. Flat Leather Criss-Cross Strap Sandals Zara £29.99

10.

7. 8.

Swimwear

COLLECTION

3. Fantasie Ottawa Wired Twist Front Ruched Marks & Spencer £78

5. Freya Wild Daisy Tankini Bravissimo £56

4. High Waisted Bikini Bottoms Boden £40

6. Elomi Electric Savannah Bikini Bravissimo £44

Ruched Side Tummy Control Swimsuit Next £38

2. Bandeau Tummy Control Swimsuit Next £34

MENOPAUSE LIFE SUMMER 2022

By Julia Freemantle

( et de fleurs! )

Julia Lynn Floral Design and Flower School

As I sat at my newly acquired allotment with the sun on my skin an overwhelming feeling of going full circle and returning to my roots hit me. Why had it taken so long to follow my passion for nature and creativity? My younger years were spent in rural Oxfordshire living on a smallholding with my parents and four siblings. My parents ran the plant nursery and farm shop alongside my father’s landscape gardening business. With pigs, chickens, cows, dogs, rabbits and my horses, my childhood was idyllic. My memories of these times are so vivid, not only for the joy but of the hard work and dedication my parents gave to everything they did. Long after we moved my father continued to be a landscape gardener and he did so for the rest of his life; this was a true inspiration to work hard.

MENOPAUSE LIFE SUMMER 2022

My love for being outdoors and nature has always been part of me, yet it was my passion for teaching and empowering others to flourish and reach their full potential that took me on another career path working in early years settings, schools and specialist provisions for children with special educational needs and/or disabilities. Content with my career choice I worked hard and strived to progress. I went on to become an HMI Ofsted Inspector for Central Government and a Childcare Development and Business Officer for the Local Authority Children’s Services department. Having become a single parent 12 years ago, the guaranteed salary that employment provides was appreciated. By the end of 2018, I had one child at university and one child in the last year of school. It was then that I wondered if I could follow my dreams to work with nature and reignite that smouldering fire inside of me as there was now time for me. Having turned 50 in January that year I had not consciously felt any desire to change my life because I had reached this

milestone birthday, however, looking back subconsciously those embers had definitely started to glow a little brighter. Almost daily I would think about what an absolute joy it would be to combine my knowledge and passion for teaching, for nature, for gardening, for flowers and for the creativity of floral design all encompassed with the well-being of the whole person that had always meant so much to me. Being outdoors, nature, gardening and flowers touch all of our senses and benefit our mental, physical and emotional health and well-being. Five major gynaecological surgeries, two with serious life-threatening complications, both times I required lifesaving surgery, and viral meningitis all within a few years were a harsh reminder of how life is precious and how life can easily be taken. Looking back, it was gardening and flowers that got me through these challenging times. The first stages of planning to develop my own business as a side hustle to my employment began with the hope that one day this would be my main income. Then

unexpectedly came three months’redundancy notice from my job that I had done for over 10 years. The sensible thing was to look for another employed position with that guaranteed salary. I searched, however, Brexit meant that senior managementpositions were being cut. Every position I applied for had over 60 applicants! In October 2019 in a studio situated in the grounds of White Lion Antiques in North Hampshire, Julia Lynn Floral Design and Flower School opened. Offering a range of classes and courses for home flower arrangers, wanna be flower arrangers, aspiring florists, those wishing to change career and florists wishing to develop their skills. Children’s classes, intergenerational family groups and bespoke classes in people’s homes are on offer too. With over 13 years of business mentoring and coaching, I offer support for the business side of floristry for new businesses and for those who are established. Flowers are a powerful way to communicate at times when we do not know what to say. Flowers express our love, compassion and thoughtfulness. Flowers bring joy to our homes and our life events in both our times of happiness and of our sorrow. Flowers are therapeutic due to their colour and smell and due to the act of giving or receiving flowers. It is because of this that working is no longer a job but a passion and a joy. Creating gift flowers, flowers for farewells, weddings, civil partnerships and events is magical.

My lifelong love of vintage, upcycling and repurposing has seen the development of Julia Lynn Vintage; sourcing and selling vintage vases, jugs, bowls, pots and bottles for flower arranging, plants and home styling. Changing your path can bring challenges. Believe in yourself, follow your dreams, and connect with nature as your mind, body and soul will love you for it.

How to make your own summer centre-piece Turn over for a flower tutorial to design this vintage vase by Julia MENOPAUSE LIFE SUMMER 2022

HOW TO CREATE A SUMMER VASE ARRANGEMENT By Julia Freemantle

STEP ONE Choose your vessel, I have used a vintage Dartmouth Pottery Mantle vase. Any vase, jug, bowl or pot will do. For the mechanics which will support the stems in the design, you will need chicken wire and pot tape. You will need scissors; any will do although specialist floristry scissors are easier to use. Gather a mix of flowers; you can use foliage too.

STEP TWO Your piece of chicken wire should be approximately three to four times the width of your vessel. Carefully fold the chicken wire into layers and create a pillow shape taking care to fold the sharp edges into the pillow. Mould your pillow into your vessel placing it so it appears just above the top edge. Secure the pillow tightly into the vessel using pot tape (I have used clear pot tape; for darker vessels use green pot tape). Half fill with water.

MENOPAUSE LIFE SUMMER 2022

STEP THREE Using your three taller stems start to create the outline of your design. One stem is placed up and to the right, followed by the second lower down and to the left. Your third stem is then placed lower down slightly to the right and resting just above the lip of the vessel.

STEP FOUR Loosely following the line of the key stems continue to place in stems to finish the outline of your design allowing some space between them to keep your design ‘flowing and natural’. As you continue to add in your other stems you will create fullness and depth. For a frontfacing design, although you may not see all of the stems placing some stems at the back helps to create depth to your design.

STEP FIVE Carefully placing your larger ‘focal’ flowers will bring ‘definition and drama’ to your design. Your eyes will be drawn to ‘focal’ flowers, however, you want them to be an intricate part of the natural and relaxed shape with the smaller headed ‘filler flowers’ helping you create a sense of movement to the design. You are aiming for fullness but not compactness. Placing shorter stems lower down with some tipping over the vase edge ensures the mechanics are not seen and helps to create a further flow to the design. Top your vase up with water. Enjoy your arrangement! A vintage Dartmouth Pottery Mantle vase created with Hydrangea, Garden Roses, Agapanthus, Delphiniums, Stocks, Nigella and Alchemilla.

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Explore

MALLORCA By Tina Williams

ith beautiful beaches and pretty resorts, Mallorca is an island that

offers something for everyone. With flights running from most major airports throughout the year Mallorca is a year-round destination if you don’t mind cooler days in the Winter. It is only a short flight from the UK and offers so much more than just a family beach holiday. Spring and early Autumn offer warm sunny days, the perfect weather for a walking holiday abroad. Start in Palma which is known for its pretty old town. Here you can get lost in the small streets filled with quaint shops and small squares with inviting cafés, providing the perfect pit stop to rest those tired legs and enjoy some local tapas. Of course, you couldn’t have a visit to Palma without stopping by the Cathedral followed by a wander around the Marina.

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For some luxury in Palma, I would suggest staying at the 5* Nakar Hotel, a family-run boutique hotel in the heart of Palma, to really add a sense of luxury why not upgrade to a room with a hot tub? For the more budget-conscious then take a look at the nearby beach resort of Can Pastilla where there are plenty of good 3* options that won’t break the bank. From the city of Palma, you can transfer to the more sedate resort of Soller. Take the old wooden train through the mountains from Palma and end in the resort of Soller with its mountainous backdrop.

spend the day on the beach or exploring the area and either walk back up or take the tram back up to Soller. For a longer walk then take the tram down to the Port and do the coastal walk to the charming village of Deia. Deia is a small village on the west coast of Mallorca, filled with traditions and charm, it is well known for its art galleries and small gift shops. If you have the money, spend a few nights at the Jumeirah Port Soller Hotel & Spa, it is well worth it. For my own holiday this year, I am looking at the Fergus Style Soller Beach Hotel. Whatever you decide, Mallorca will have it all.

Soller is a great base for all walking levels. Take a wander down to Port de Soller, it is about an hour’s walk,

Discover

MARRAKECH If Mallorca doesn’t do it for you and you want a bit more culture, how about checking my 5 Day Marrakech itinerary? A change from the beaches and lazing around, take in the traditions, warmth and culture this marvellous city has to offer. With regular flights from larger airports across the country, you can reach Marrakech in around 3.5 hours. I would stay away in the summer months as it is just too hot, but April/May/June/ September & October are the perfect months for a short break.

Day 1: Check into a local riad. There are so many to choose from and range from cheap and cheerful to full luxury. I would suggest somewhere in the middle and have had guests stay at the Riad al Badia, with its lovely sun terrace, perfect for an afternoon drink and attention to detail it is well worth a visit. Once checked in and settled, embark on an afternoon food tour sampling the delights of the local cuisine and visiting a local spice market. Day 2: Take an adventure in the Desert of Agafay with a full day quad bike tour. Meet the locals at a small village and enjoy lunch in a tent, followed by an afternoon exploring canyons and other villages in the desert.

Day 3: Depart for a day in the

Atlas Mountains. Your local Berber guide will take you to a local Berber House and village high in the Atlas Mountains. Here you will be cooked a fabulous lunch followed by a trip to the Olive Oil Mill and the old Kasbar. After a full day here, relax for the evening

Day 4: A more leisurely day

today with a short tour of Marrakech Palm Grove on your very own camel ending with a cup of mint tea and a snack of honey-drenched msemens (crispy stuffed crepes). Take the afternoon at leisure and explore the old streets and squares. A visit to Dar el Bacha, a palace located in the old medina is highly recommended. It is one of the medina’s finest examples of riad architecture. A visit to the café here is a must! It is like stepping back into a different era, one of elegance and charm. Then head back to get ready for an evening at the Fantasia Nights 1001 Dinner Show.

Day 5: Get ready for an early

start for this spectacular end to your holiday. Get picked up in a 4x4 from your hotel for a short trip to the desert. Upon arrival enjoy coffee and pastries, before embarking for your BALLOON FLIGHT. Take a 60-minute flight over Marrakech and its surrounding hilltop villages, an experience like no other. Finish with a traditional breakfast in Caidal tents before being transferred back to your hotel. In the afternoon take the opportunity to look around the Majorelle Gardens. Bought and renovated by Yves Saint Lauren the garden is known for the variety of exotic plants from around the world.

MEET MARY By Jayne Snell

Editor-in-Chief, Menopause Life Magazine

the Campervan!

y husband and I have always loved camping and caravanning. When the kids (Matt and Jess) were young we started with a trailer tent, oh my goodness how it creaked and groaned in the lightest of wind, so we soon changed that for a caravan. The freedom that comes with camping, not only for the adults but also for the children is beautiful. They made new friends, played games of tig, swing ball, ball games and splashed about in streams and would be outdoors from dawn to dusk. We ate simple foods, had barbeques, and toasted marshmallows before they fell into bed, rosy-cheeked and exhausted from their day of playing. Wonderful!! The caravan gave us many family adventures, travelling the length and breadth of the UK. I have been going to Cornwall every year since I was a little girl and when my children were born, we continued going with my mum and dad, and then my brother and his family started to come too. We eventually sold our caravan (I didn’t like towing) and bought a large 4-man tent. Matt and Jess who are now 26 and 24 moved out last summer, I think everyone, myself included, was worried about how I would cope. I am quite a ‘mumsy’ mum! I have surprised everyone,

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and once again myself included because I have been absolutely fine, better than fine. I’ve been looking forward to Martin and I having our own adventures and rekindling the couple we were before children. Last year our traditional annual jaunt down to Cornwall still happened and there are now 12 of us as their partners came too. It fills my heart with love and gratitude to see us all together and I know I am very lucky. Part of my armour in coping with an ‘empty nest’ has been to look forward to Martin and me having our adventures. As part of planning for our future, we thought about what we love to do. We love to be in the middle of nowhere, with no people around! Don’t get me wrong we are very sociable, but we do love the peace of being in the countryside. We love to be with our dog, Bobby (it took me 17 years to persuade Martin to get another dog, and now he doesn’t want to holiday without him!) Bobby was a huge part of me being ok when Matt and Jess left home. We are happiest when we are out walking him and taking into consideration everything we like to spend our time doing, we decided to buy a campervan!!

Our first adventure was to Bempton Cliffs (Bempton Cliffs Nature Reserve, East Riding of Yorkshire - The RSPB), which is not too far away from where we live. It’s on the East Coast of Yorkshire and is home to around half a million seabirds during March and October, who gather to raise a family on the chalk cliffs that stand majestically overlooking the North Sea. The main lessons learned from our first trip were to take fewer clothes and we need to be ultra-organised! That said, it was wonderfully relaxing and confirmed that we had made the right decision. We couldn’t wait to start planning our next adventure. Since buying the campervan we have been to Cornwall for more precious moments with our family and witnessed the most beautiful sunsets. We also named her on this holiday, she is called Mary!

We celebrated our 30th wedding anniversary in Mary! It wasn’t exactly our plan A, but life and ‘things’ happened and so it became our plan A!! We walked and climbed to the top of Roseberry Topping for fantastic views over the North Yorkshire Moors. We did have a wonderful long weekend away and will always remember how we celebrated 30 years of marriage! I sometimes long to escape in Mary, there’s no cleaning to do, no complicated meals to prepare, life is simple and it’s easier to just ‘be’. I’ve even done my yoga moves in the middle of a field with not a soul around while Martin snoozes in the open air and that feels pretty awesome.

We have explored our home county of Yorkshire, from the beautiful village of Lealholm in the North York Moors National Park, once voted the prettiest village in Yorkshire by the Sunday Times, to the coast and Staithes and Runswick Bay. We’ve seen the sea and the sky turn pink at sunset at Fraishthorpe again on the East Yorkshire coast, we’ve visited the best view in Britain at Sutton Bank and we’ve had a stunning weekend staying near Brimham Rocks. Brimham Rocks were our favourite day out when Matt and Jess were young.

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A CONTEMPORARY WOMAN By Lizzie Nelson

hen my daughter was five years old, she came back from school and said to me, “We light the way. Not you and Daddy, me and my friends, we light the way!” Blimey! To this day, I have no idea where that came from but now she is nineteen, I see her and her generation forming opinions and moving towards their chosen careers to ultimately take the reins. And lead the way. As they move up, where am I? At 56, have I had my day? Can I still be considered contemporary? My daughter’s generation, born on the internet, have their fingers on the pulse of popular culture and with it, in my opinion, a fair bit of nonsense. I mean, do I know what an NFT is? Not a clue! Do I care? No! As trends come and go, I am aware of them but not in any great detail. I remain a product of my formative years and I still think that it is

How ‘cool’ is that?!

In this moment, we women are taking the reins and bringing attention to our ongoing value in society as menopause and ageing trigger old preconceptions. While our children are gaining relevance, we are saying that we are relevant. With all the momentum we are creating, just think, when our kids enter midlife and menopause, they will reap the benefits from when we lit the way.

I’m quite behind on pop songs because the eighties were the best! I couldn’t tell you who’s number one or hum a Kanye West.

I’m also behind on acronyms embarrassingly so, I admit. Who knew TOT was Tongues Out Tuesday for dog posts and not about flashing your…err… bits!

I’m a bit behind on diets like Keto, Paleo, and fasting. I find the only result that’s guaranteed is intermittent farting.

I’m well behind on makeup, it seems you now spend ages to get that no-makeup-makeup look, in fifty thousand stages.

I’m way behind on emojis because they’re far too small to see. A word of caution, do double check what you stick with an RIP!

But I’m way ahead on midlife; feeling feisty, in my prime. I sense my lasting value to the world because it’s never not our time!

Lizzie Nelson is the author of Fair to Piddling: A Journey Through Midlife in Humorous Verse.

www.fairtomiddling.weebly.com

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cool to reply to most things my daughter tells me with …‘cool!’, I mean it’s a classic, isn’t it? I personally feel like a classic, not Helen Mirren quality perhaps, but you could wheel me out and stick me anywhere and I am fashionable yet nicely representative of my age and time, and likeable and informed enough to generally fit in anywhere. I still feel meaningful in a changing world. So yes, I can consider myself contemporary.

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Celebrating YOU

CREATIVE JOURNALING By Bronwyn Romain

Mind-Body and Creative Wellness Educator

uring the perimenopause and menopause years, we experience many emotions and feelings. Hormonal fluctuations combined with life experiences and responsibilities may be met with elation one day and depression the next. Sometimes it feels like the mind just has too many tabs open! There are many techniques for relieving feelings of mental and emotional stress and in recent years greater attention has been paid to how ‘creativity’ is beneficial to mind-body wellness. Research has shown that when we engage in any kind of creative activity we engage our parasympathetic system, which helps bring the mind-body back to homeostasis– in other words, our calm self returns. Whilst we are on the menopause bridge of transition, it is a time to be kind and forgiving to ourselves. Using a creative journal provides a way of exploring, expressing and enjoying ourselves, and can act as a conduit for healing and absolution.

Types of Journals

A journal is something tangible that you hold and work with physically. It can be a simple notebook or a fancy art book. You might like to Google ways to hand make a journal so that it is something extra special to you. Having several journals on the go at the same time may be a way of downloading, storing, and closing those ‘mind tabs’ that are open. One journal may be

for ideas, and another used for a dedicated 15 minutes of ‘worry time’. Pens, pencils, paints, glue sticks, and scrap paper are good tools to have on hand when you are journaling.

What do you use a creative journal for?

The practice of keeping a creative journal provides a non-verbal way of creating your own private world. It is like doing your own mini brain scan and download! It does not have to be a work of art, it just has to be you. Your journal will reflect who you are, what you are feeling, thinking, planning, dreaming, amused by, provoked by, and things you want to remember or are grateful for at any given moment. It may be a place where you reflect on special interests that you have, or just do fun creative projects. There are no rules, no right and wrong, no good or bad creative journals. It is your space where you are totally free to do as you please. The possibilities are endless and best of all there is no finishing deadline, your journal can always be a work in progress!

Once you have your journal, set your intention. You may like to use that lovely blank first page to express what this journal means to you, what you will use it for and what do you hope keeping this journal will give you in return. Keep your journal somewhere where you will see it and use it. Give yourself permission to be free of all distractions and give way to being in the present moment expressing your thoughts, your ideas, your feelings and what inspires you.

4 journaling ideas to get you going:

•

• •

Free write! Write down everything that comes into your head, no editing, no punctuation, no judgement. This is a great stress and anxiety-busting exercise! Draw yourself as a tree – your roots being what grounds you, your trunk being what supports and strengthens you, the leaves being what you want to shed so new growth can come through. This helps with personal identity. Write three things you are grateful for, for the next 10 days. This helps form a positive mindset. Doodle and scribble. This is relaxing and freeing. MENOPAUSE LIFE SUMMER 2022

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book club

elcome to Menopause Life’s summer book club. We hope you enjoyed some of our Spring recommendations. Here at Menopause Experts, we are looking forward to some warm summer days, there’s nothing nicer than sitting under a parasol or in the shade of a tree, being in nature and absorbed in a good book. Thank you to Paula from Waterstones for her help with compiling this list

LESSONS IN CHEMISTRY by Bonnie Garmus

‘Your ability to change everything, including yourself, starts here’ – Elizabeth Zott Chemist Elizabeth Zott is not your average woman. In fact, Elizabeth Zott would be the first to point out there is no such thing. It’s the early 60s and her all-male team at Hastings Research Institute takes a very unscientific view of equality. Except for one: Calvin Evans, the lonely, brilliant, Nobel prize-nominated grudge holder who falls in love with, of all things, her mind. True chemistry results. But like science, life is unpredictable. Follow Elizabeth’s journey from chemist to single mother and reluctant star of America’s most beloved cooking show! It turns out Elizabeth isn’t just teaching women to cook, she’s daring them to change the status quo! Meet the uncompromising, unconventional Elizabeth Zott.

Run Rose Run

by Dolly Parton and James Patterson The country music legend and the bestselling crime writer join forces to craft an unputdownable thriller of glamourous dreams and deadly pasts as a young singer determines to make it big in Nashville. A thriller about a young singersongwriter on the rise and on the run and determined to do whatever it takes to survive. Every song tells a story. She’s a star on the rise, singing about the hard life behind her. She’s also on the run. Find a future, lose a past. Nashville is where she’s come to claim her destiny. It’s also where the darkness she’s fled might find her and destroy her. Run, Rose, Run is a novel glittering with danger and desire.

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ONE DAY I SHALL ASTONISH THE WORLD by Nina Stibbe

From the author of Reasons to be Cheerful, comes a story about the ebb and flow of female friendship over half a lifetime. A funny perceptive meditation on marriage and middle age, as Susan begins to question the merits of her 20-year relationship with Roy and questions whether she has made the right choices about life, love, work and most importantly friendship. „ Funny, charming, odd-in-the-best-way and gorgeously uplifting! A delight from start to finish” – Marion Keyes

SPRING CANNOT BE CANCELLED

by David Hockney & Martin Gayford The iconic octogenarian artist holds forth about life, art and the upside of lockdown in his rustic Normandy farmhouse in a series of candid, insightful conversations with his longtime friend and collaborator, the art critic Martin Gayford. “I intend to carry on with my work, which I now see as very important. We have lost touch with nature rather foolishly as we are a part of it, not outside it” – David Hockney. David, on turning eighty sought out rustic tranquillity for the first time, a place to watch the sunset and the change of the seasons, a place to live a life of simple pleasures, undisturbed and undistracted, a place to keep the madness of the world at bay. So, when covid and lockdown struck, it made little difference to life in the centuries-old Normandy farmhouse, where Hockney set up a studio a year before in time to paint the arrival of spring. In fact, he relished his enforced isolation as an opportunity for a greater devotion to his work.

Spring Cannot Be Cancelled is an uplifting manifesto that affirms arts’ capacity to divert and inspire. He is utterly absorbed by his four acres of northern France and by the themes that have fascinated him for decades, light, colour, space, perception, water, and trees. He has much to teach us, not only about how to see but about how we live. QUEEN OF OUR TIMES By Robert Hardman The definitive new biography of Her Majesty The Queen by one of Britain’s leading royal authorities. With original new insights from those who know her best, new interviews with world leaders and access to unseen papers, Robert Hardman explores the full, astonishing life of our longest-reigning monarch, in this compellingly authoritative yet intimate biography. Queen of Our Times is a mustread study of dynastic survival and renewal, spanning abdication, war, romance, danger and tragedy. It is a compelling portrait of a leader who remains as intriguing today as the day she came to the throne aged twenty-five. ‚ This is a beautifully crafted, deeply informed and rounded portrait of the gold standard monarch and the age to which she has given her name. Queen of Our Times has depth, feel and insight in abundance’ historian, Peter Hennessy

BEST WELLBEING BOOKS Mental Health THE BODY KEEPS THE SCORE By Bessel van der Kolk The effects of trauma can be devastating for sufferers, their families and future generations. Here, one of the world’s experts on traumatic stress offers a bold new paradigm for treatment, moving away from standard talking and drug therapies and towards an alternative approach that heals the mind, brain and body. “A gripping bestseller about where trauma goes, and its disastrous effects on both individuals and societies. Deeply interesting – Times “Everyone should read this book” – Nigella Lawson

Physical Health and Fitness BREATH: THE NEW SCIENCE OF A LOST ART By James Nester Breath explores how the human species has lost the ability to breathe properly over the past several hundred thousand years and is now suffering a list of maladies – snoring, sleep apnea, asthma, autoimmune disease – because of it. Drawing on thousands of years of medical texts and recent cutting-edge studies in pulmonology, psychology, biochemistry, and human physiology, Breath turns the conventional wisdom of what we thought we knew about our most basic biological function on its head. “Full of dazzling revelations” – Dr. Rangan Chatterjee “If there’s one book you read this year, make it this one” – Chris Evans “I highly recommend this book” – Wim Hof

Nutrition EAST By Meera Sodha Having featured the benefits of plantbased food in this edition, whether you are already vegan or veggie or simply want to eat more delicious meat-free meals, this book features 120 easy and delicious Asian-inspired recipes. Featured are brand new recipes inspired by Asian cuisine, from India to Indonesia, Singapore to Japan, by way of China, Thailand and Vietnam. With 120 practical and mouth-watering recipes, learn how to make: Roasted paneer aloo gobi, for a quick Monday night dinner. Caramelised onion and chilli ramen, straight from the store cupboard. The Sodha family masala omelette, to serve up a home-made brunch. Salted miso brownies, as a sweet treat. There are seasonal specialities, warming noodles and curries, tofu and rice dishes as well as salads, sides and sweets, all practical and surprisingly easy to make, and bursting with exciting flavours.

We would love to hear from you and don’t forget to send us your recommendations for new and old favourites. Please send to editor@menopauseexperts.com

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Getting Ready for the

PERIMENOPAUSE & MENOPAUSE!

By Dr. Nitu Bajekal, MD Senior Consultant Obstetrician and Gynaecologist Every aspect of health at every age and stage of life benefits from nutrition and lifestyle changes but very few women are equipped with the right tools to build positive habits.

his is especially true for menopause, a phase in our lives where we hopefully spend several decades, given that periods completely stop for most people between ages 45-55 and life expectancy for women in the UK is currently around 83 years.

Menopause and perimenopause affect half the world’s population yet there is still a lot of stigma, especially in the workplace which means people often don’t know where to turn for help (The British Medical Association survey of 2000 women doctors recently confirmed this).

I use the term woman/women here as an inclusive term to include everyone assigned female at birth (AFAB), however, they may choose to identify.

Lack of investment in public education as well as a failure to communicate information clearly by health professionals, schools and workplaces can have a tremendous impact on how women approach the menopause. There needs to be change urgently as otherwise misinformation and myths thrive, pushing women to seek dubious supplements and unproven medications.

Dementia is now the commonest cause of death for women in the UK, with increasing rates of heart disease, certain cancers such as breast, bowel, ovarian and womb and osteoporosis also contributing to death rates (mortality) and suffering (morbidity). Perimenopause is the lead up to menopause and can last for two-eight years, with hormonal fluctuations and symptoms similar to the menopause such as hot flushes, reduced sex drive, unwanted weight gain, mood changes as well as erratic periods, starting as early as in the late thirties for some (3951 years). Symptoms of perimenopause may start long before periods stop, impacting both mental and physical health.

Lifestyle Medicine is a discipline that runs alongside western medicine and involves the use of evidence-based lifestyle approaches for the treatment, prevention and sometimes reversal of lifestyle-related chronic disease. Self-care and self-management are key, allowing you to be in the driving seat. Making behaviour and lifestyle changes can go a very long way both in the short term and long term, helping one often avoid unnecessary medications or surgery.

There are Six Pillars of Lifestyle Medicine that also help manage menopause

Eating a predominantly whole food, plant-based diet

Regular physical activity

Restorative sleep

y advice to anyone reading this is not to wait until you are 50 to make changes. It’s never too early (or too late) to eat healthily, stress less, move more, sleep better, avoid alcohol and smoking and build positive social networks to help you live your best life. To reduce the symptoms such as hot flushes, night sweats and improve mood and sleep, simple changes such as ensuring a regular bedtime routine, going for a walk outdoors or doing a simple workout daily are usually achievable. Starting with one aspect of lifestyle tends to have a positive effect on the other aspects of one’s life. When you sleep better, you tend to stress less and make better food choices for example. The biggest changes I see in my patients is when they avoid alcohol and smoking and switch to a colourful plant predominant diet. By this I mean, adopting a diet packed with whole plant foods such as antioxidant-rich, nutrientdense fruits and vegetables that help reduce the chronic inflammation associated with serious diseases, fibre-rich beans, soya and intact whole grains as well as healthy fats from nuts and seeds as they can help in reducing menopausal symptoms. Starchy vegetables such as sweet potatoes and potatoes with skin as well as mushrooms, herbs and spices are also excellent health-promoting foods. There are at least 34 symptoms of menopause which include depression, anxiety and one that distresses many women is one of unwanted weight gain that is harder to shed. Weight loss where desired is a positive side effect as plant foods are also naturally lower in calories. This is important as excess weight

Stress management

Avoidance of risky substances

Positive social connection

is associated with an increased risk of heart disease, dementia and certain cancers as well as more severe menopausal symptoms especially hot flushes. Soya is a bean that has healthy plant oestrogens, fibre, protein, vitamins and minerals and is safe for all ages and is particularly good to lower the incidence of hot flushes, breast, ovarian and womb cancer and heart disease risks and can help with weight loss. All long living healthy societies around the world base the majority of their diet on whole or minimally processed plant foods. Aiming for a wide diversity of plant foods allows for a healthy gut microbiome and better overall health. I suggest slowly building up over 3-6 months to allow your gut to adapt to all that nourishing fibre-rich foods. Starting these foods early in childhood is good as what and how you eat as a child and young adult has an impact on your later years and on how you deal with menopause. There are really no separate diets for different conditions. The same way of eating that helps prevent cancer is also the same for managing menopausal symptoms and for losing weight healthily. Helpful Links https://nitubajekal.com/menopause-nutritionadvice/ https://nitubajekal.com/menopause/ https://www.bma.org.uk/media/2913/bmachallenging-the-culture-on-menopause-forworking-doctors-report-aug-2020.pdf

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ALL

DISEASE

BEGINS IN THE

GUT

By Dr. Eloise Elphinstone The Greek philosopher and father of modern medicine, Hippocrates, claimed “all disease begins in the gut”. Although it may not be completely true, more recent evidence has shown how important gut health is in multiple different systems in the body.

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What is gut health?

The gut is made up of trillions of microorganisms, mostly bacteria, but also fungi, viruses and other life forms. These are collectively known as the gut microbiome. Many things can affect your gut microbiome right from the moment you are born. For instance, your genes, whether you were born vaginally or by caesarean section and whether you were breast or bottle-fed can all impact your gut microbiome. Your gut microbiome continues to change throughout your life and is affected by your diet and lifestyle as well as changes in hormones.

Why is it important to have good gut health?

The gut microbiome plays an important role in our health and produces hormones and vitamins which are vital to survival. Research has found a link between the gut and the brain, the gut and the kidneys and the gut and the heart. This means that gut health can be be a factor in mental health, heart health and kidney health.

How can the gut be affected by menopause?

Recently, research has also found a link between the gut and oestrogen. There are specific bacteria in the gut (known as estrobolomes) that are thought to be linked with oestrogen metabolism. The gut microbiome and oestrogen are thought to have interconnecting roles, with the gut microbiome being affected by oestrogen whilst also controlling oestrogen levels. Therefore having a healthy gut can help optimise the oestrogen in the body which in turn can help menopausal symptoms and health.

How do you maintain a healthy gut?

Although we can’t change our genetics or birth, we can control our diet and lifestyle to try to keep our gut as healthy as possible.

• DIET - A plant-based diet is recommended.

Variety is key, including different colours and types of fruit and vegetables. Ideally, you should aimfor aim for 30 different types of plant-based foods a week (including nuts, seeds, wholegrain pasta/rice, pulses). Microbes love fibre, so increasing the fibre in your diet can help keep a healthy gut and reduce disease. Fibre is found in wholegrain pasta/bread, pulses, chickpeas, beans, bran, fruit and vegetables.

A Mediterranean diet is also thought to be good for gut health and microbiomes. This includes olive oil, fruit and vegetables of different colours, fish and less meat.

• Keep alcohol to a minimum as it can disrupt the gut microbiome.

• Avoid smoking. • Avoid processed foods and those high in fat and sugar.

• Only use antibiotics if needed as these are well known to affect the gut microbiome.

• Around menopause there is some research

suggesting phytoestrogens (plant-based natural oestrogens) can be beneficial. Foods that contain phytoestrogens include soy (tofu, miso, soybeans, soy milk), grains (oats, rice, barley, quinoa, rye, wheat germ), seeds and nuts (linseed, sesame seeds, sunflower seeds, pistachios, almonds) and legumes (chickpeas, lentils, red kidney beans, mung beans).

• Prebiotics – these are sources of foods

for your gut microbiome. They are mostly carbohydrates that your body can’t digest but the microorganisms can. They include legumes, oats, bananas, berries, asparagus, garlic, leeks and onions.

• Probiotics – these are beneficial bacteria

that are found in live yoghurts and fermented products such as kimchi, sauerkraut, kefir and buttermilk. These may help balance the bacteria in your gut after illness or taking antibiotics. They may also help maintain a healthy community of microorganisms and even influence immune response, but more research is needed.

https://www.nutritionist-resource.org.uk/memberarticles/theimportance-of-gut-health https://www.apa.org/monitor/2012/09/gut-feeling https://journals.physiology.org/doi/full/10.1152/physrev.00018.2018 https://www.bhf.org.uk/informationsupport/heart-matters-magazine/ nutrition/how-can-i-improve-my-gut-health https://pubmed.ncbi.nlm.nih.gov/33235036/ https://pubmed.ncbi.nlm.nih.gov/28778332/ https://blog.lisahealth.com/blog/2018/11/22/why-your-gut-healthmatters-during-menopaus https://www.symprove.com/blogs/community/the-oestrogen-gut-axisand-menopause https://menopause.livebetterwith.com/blogs/stories-info/gut-healthand-menopause

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Whole

FOOD PLANT

BASED EATING

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The benefits of plant-predominant diets in the menopause Rohini Bajekal, Nutritionist, Board Certified Lifestyle Medicine Professional and Co-Author of “Living PCOS Free”. She provides evidence-based nutrition and lifestyle advice to her clients around the world. I wish to highlight that menopause can affect everyone assigned female at birth (AFAB) and wish to use the terms woman/women inclusively.

here is now increasing awareness around the role of nutrition in menopause. A plantpredominant dietary pattern, based on fruit, vegetables, whole grains, beans, nuts and seeds, can help improve or eliminate many of the symptoms associated with menopause. In fact, eating a range of whole plant foods helps with far more than just the symptoms of menopause. The same diet that helps with menopausal symptoms also helps with reduced dementia and Alzheimer’s risk, reduced heart disease and Type 2 diabetes and reduced breast, prostate, bowel, womb and ovarian cancer risks, the most common chronic diseases in the UK. We now know that there are over 34 symptoms described and associated with the menopause. As many of these symptoms start several years earlier, during perimenopause, it makes sense to try to adopt dietary and lifestyle changes as soon as possible. Around 8 out of 10 women suffer from

hot flushes, the most common symptom of menopause. Soya consumption may be useful for combating menopausal hot flashes due to its high concentration of isoflavones (a type of plant oestrogen), which may partially account for the lower rates of hot flashes experienced by Asian women following traditional plant-based diets. A study by Barnard et al. found that ½ a cup of edamame soya beans consumed daily was found to reduce moderate to severe hot flushes by 84%. Aim to add soya to your diet, opting for a couple of daily portions (160g) of minimally processed soya. For example, a portion is a cup of soya milk, a handful of edamame beans, ½ cup of tofu or tempeh. Soya is clever and has different effects on different tissues. In bone, soya can have a pro-oestrogen effect and its consumption may help support bone health. As osteoporosis (thinning of the bone tissue) is common after menopause, attention to nutrition is important. Despite the myth that you need dairy for calcium, you can also get all the calcium you need from plant-based sources, such as green leafy vegetables (bok choy, kale,

broccoli), sesame seeds, tofu and fortified plant milks. It is a good idea to supplement with Vitamin B12 and Vitamin D and avoid “calcium thieves” such as excess sodium, caffeine and alcohol, which negatively impact bone health. In the UK, only 1 in 10 adults gets enough fibre, which means it is important to gradually increase fibre (only found in plant foods), to allow your gut bacteria, which play a part in digesting your food, to adapt. Focus on making small changes such as switching one meal at a time to a fully plantbased meal or having several plant-based days a week. Some people find challenges such as Veganuary or No Meat May helpful, especially when joined by a friend, colleague or family member for support.

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Despite the numerous supplements out there with often unproven health claims, the focus should be on shifting to a predominantly plantbased diet. This is a way of eating that is full of colourful micronutrient and antioxidantrich vegetables, fruit, beans (soya), mushrooms, nuts and seeds and intact minimally processed wholegrains (such as quinoa, oats, brown rice etc). Fermented foods such as kimchi and sauerkraut are great umami-rich additions to meals, helping to promote a healthy gut microbiome and reducing inflammation. If possible, make water your beverage of choice, either still or sparkling water, rather than sugar-sweetened drinks or alcohol which have no health benefits and worsen menopausal symptoms. Try to avoid consuming excess saturated fat (in meat, eggs and full-fat dairy), as well as refined oils and sugary foods such as cakes and biscuits which promote oxidative stress and inflammation. Limit barbecued or fried foods and ultra-processed foods that are high in tissue-damaging advanced glycation end products (AGEs) which are

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linked to ageing and heart disease. Plant-based diets may also help with healthy weight management, which is a concern for many, as most adults tend to steadily put on weight between the ages of 20 and 65. Often, in the early menopausal years, women notice unwanted weight

gain and increased body fat distribution in the middle (middle-aged spread). An increase in internal body fat is also common and this is the more dangerous type known as visceral fat. This is linked to insulin resistance, heart disease, type 2 diabetes, and certain cancers. Hormonal fluctuations in perimenopause and menopause as well as sleep disturbances (for example due to hot flushes or night sweats), increased levels of anxiety or depression

seen in menopause as well as stress make it both easier to put on weight and harder to lose it. Eating a whole food plant-based diet means enjoying an abundance of nutrient-dense foods that are naturally lower in calories, which in turn benefit the gut microbiome, helping avoid unwanted weight gain. When making nutrition changes, remember to empower yourself with knowledge and always seek reliable medical advice. It is possible to thrive during menopause by adopting a sustainable healthy lifestyle and dietary changes, helping you to live a long and healthy life. Dr. Nitu Bakekal and Rohini Bajekal (mother and daughter) are Co-Authors of Living PCOS Free (Hammersmith Health Books). www.amazon.co.uk/LivingPCOS-Free-hormonalPolycystic/dp/1781612137 www.rohinibajekal.com

uel your body with delicious and vibrant plant-based food.

Lucie runs online cooking workshops, and nutrition programmes where she shares her delicious, easy,

affordable recipes, and nutrition

Lucie Simon from Eat Fresh and Feel Good is a Retreat Chef and BANT

advice to optimise hormone health.

specialising in women’s health, with

FRESH

yoga and wellbeing retreats with her

FEEL

registered Nutritional Therapist,

over 10 years of experience, running sisters at Chillout Retreats.

Lucie’s feel-good recipes are a celebration of fresh, local and

seasonal plant-focused food, full of

colour and vibrancy, collated during many years of cooking on retreats and inspired by world travels.

Lucie’s approach is positive, inclusive

Recipes are designed to balance

nutrition, supporting women to

hormones and help your body to feel

overcome energy and health barriers

its best.

and feel their best yet.

BIRCHER WITH BERRIES & ALMONDS Oats offer a slow release of energy and are rich in soluble fibre, calcium, magnesium, iron and B vitamins to help regulate the nervous system and manage hormones. Soaking grains and nuts make them more bioavailable for us too. Almonds provide protein and vitamin E for

improved energy and glowing skin. Berries are rich in vitamin C, which helps to prevent oxidative damage associated with ageing.

SERVES 2- 4 100g oats 30g chia/flax seeds 50g almonds 1 pint soya/oat/hemp milk

Chop the almonds in pieces, add to a bowl with oats and flax/ chia seeds, cinnamon and your choice of milk. Add the 2 grated apples and mix in, so that all the apple is submerged. Cover and chill overnight.

Before serving, stir and loosen with a little more milk if necessary.

2 apples grated

Serve up with fresh berries, and a drizzle of maple syrup.

100g berries

Keeps in the fridge for 3-4 days”

/2 tsp cinnamon

2 tsp maple syrup

LOADED TOAST Avocados are high in soluble fibre, vitamin E, and an excellent

source of essential fats, which are required for the production, storage and transport of hormones. Alfalfa sprouts are rich in

phytoestrogens and vitamin K that may help to balance hormones and minimise symptoms associated with menopause and PMT.

SERVES 1

half an avocado a handful of alfalfa sprouts 1 tsp fresh salsa

Spoon out the avocado flesh and smash onto toast Spoon over with salsa and top with sprouts. Sprinkle with a pinch of salt and cracked pepper

1 slice sourdough toast MENOPAUSE LIFE SUMMER 2022

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PUMPKIN & BROCCOLI SALAD, WITH TAHINI & LEMON DRESSING This salad can be made ahead and will last a few days in the fridge. Makes a great option for packed lunches. This salad is high in protein and essential fats to support energy and mood during menopause. Sesame seeds, broccoli, quinoa and pumpkin are excellent sources of calcium, magnesium, and vitamins D and K which are important for maintaining strong healthy bones.

SERVES 2-4 200g cooked quinoa

1 tsp soy sauce/ tamari 1 courgette

/2 head broccoli, cut into small florets 1

1 small butternut squash

1 handful of chopped mixed herbs (coriander, mint, parsley used here)

2 tbsp toasted pumpkin seeds Tahini Dressing: /4 cup tahini

juice of 1 lemon

1 clove garlic, minced

salt and pepper, to taste

1 tsp maple syrup/honey Warm water to thin

(add 1 tablespoon at a time)

Preheat oven to 200 ºC Peel, deseed and cut the pumpkin into bite-sized chunks, spread out on a baking tray with a drizzle of olive oil and salt. Roast on the middle shelf for 35 -40 mins. Blanche the broccoli by putting it into boiling water, just long enough until the water comes back to boil. Then immediately drain and run under cold water and set aside. In a mixing bowl, add cooked quinoa with half of the roasted pumpkin, grated courgette, blanched broccoli and chopped herbs. Add a drizzle of olive oil and a squeeze of lemon, and season lightly with salt pepper. Top with the remaining roasted pumpkin. Sprinkle with toasted seeds. Finally, make the tahini dressing. Add all ingredients to a jam jar with a lid. Shake and adjust flavours to taste, and drizzle over salad.

BLACK BEAN CHIPOTLE BURRITO WRAPS This is a quick, easy and satisfying plant-based meal, from mainly stock cupboard ingredients. It’s a popular family meal, kids and adults love to wrap their own with their choice of fillings. Chipotle and Cumin give the dish a wonderful smoky flavour too, without much effort. Black beans are a rich source of plant-based protein, fibre and phytoestrogens, which act in a similar way to oestrogen, and may help to balance hormones and reduce menopause symptoms.

SERVES 2-4 1 can black beans 1 tsp cumin seeds

1 tsp chipotle paste

1 tin of chopped tomatoes 2 large sweet potatoes 1 avocado 1 lime

1 handful of salad leaves

1 handful coriander - chopped

Corn tortilla (or wrap of choice) see pack for warming instructions Olive oil

Optional – chopped red cabbage, fresh salsa, jalapenos

Preheat oven to 200 ºC Chop the sweet potatoes into wedges, and coat with olive oil and a little salt. Spread out in a roasting tray and cook for 30 mins, or until soft. Using a medium saucepan on medium heat, add a little oil and cumin seeds, then the beans and chipotle paste. After 5 minutes, add the tomatoes and allow to simmer for 20 mins. Prepare the avocado in slices, squeeze over half the lime to keep them from browning. Once potatoes are roasted, remove them from the oven and squeeze over the other half of the lime. Prepare your wraps and place them on your plate, add the salad leaves, then beans, then sweet potato, followed by the avocado, with a sprinkle of coriander, roll up and enjoy! Chopped red cabbage, a spoon of cool salsa, and jalapenos are a nice addition (all optional).

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LOADED SWEET POTATOES WITH ROASTED GARLIC DRESSING This warming and satisfying weeknight winner is quick and easy to prepare, and full of delicious, nourishing goodness. The secret is the roasted garlic sauce, which adds a creamy richness that brings all the flavours together. Sweet potatoes are rich in beta-carotene, which supports healthy skin and eyes, they are also high in fibre, which helps support the digestive system and may help to improve blood sugar, for energy and mood. Chickpeas are a great source of plant-based protein and phytoestrogens, which may help to balance hormones and minimise symptoms associated with menopause and PMT.

SERVES 4 4 small sweet potatoes

400g cooked chickpeas

1 head broccoli/ cauliflower

200g cavolo nero/ kale (greens) 2 tbsp olive oil

1 tbsp fajita spice mix 1 lemon

Optional serving suggestion - green salad Wash and poke the sweet potatoes over with a knife. Lay them on a baking tray and cook for 40 mins or until soft. Meanwhile, prepare the garlic by chopping off the top of the bulb (enough to expose the tops of all the cloves). Drizzle with olive oil and a little salt and wrap up in foil. Set alongside the potatoes to roast for 40 mins.

DRESSING

1 whole bulb garlic

2 tbsp cider vinegar

3 tbsp sour cream/yogurt/mayonnaise 1 tsp dijon mustard 1 tsp maple syrup

Set oven to 220ºC/ 200ºC fan Make the dressing by squeezing the roasted garlic from their pods and blending with vinegar, yoghurt/mayo, mustard and syrup. Plate up by slicing the potatoes in half lengthways, smashing with a fork, add 1 tsp of the dressing to each half, load with the greens, then chickpeas, then drizzle over with dressing. Serve with a salad (optional).

Next prepare the broccoli, greens and chickpeas by chopping broccoli into bite-sized florets and greens into slices roughly the same size. Add to a baking tray, and drizzle with olive oil and sprinkle with 2tsp fajita mix. Drain chickpeas and lay out on a separate tray. Add 1 tbsp olive oil and sprinkle with 2 tsp fajita mix. Cook the chickpeas on top shelf of oven and the greens below, for 10 - 15 mins.

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SPICY COATED CAULIFLOWER STEAKS ON ROMESCO Cauliflower is a rich source of indole-3-carbinol, which supports detoxification and helps to manage oestrogen levels. Lentils are rich in protein, iron and B vitamins which help regulate the nervous system and manage hormones. Brazil nuts are rich in selenium, for healthy thyroid and metabolism.

Serves 2-4 Cauliflower Steaks:

1 medium, firm cauliflower

2 tbsp gram flour/ plain flour 1 clove garlic

1 tsp smoked paprika 1 tsp turmeric

1 tsp veg stock 1 tsp tabasco

50 ml olive oil Romesco sauce:

3 cloves garlic (skins on)

/2 cup nuts (almonds, brazil, cashew– your choice) 1

4 medium tomatoes 2 red peppers

1 tsp smoked paprika

/2 tsp cayenne pepper

1 tsp maple syrup 1 lime

2 tbsp olive oil

Garnish – 1 lemon and basil leaves Set oven to 200ºC/180ºC fan

Chop the cauliflower in half (stem side down), and cut into steaks roughly 1cm in thickness, you will get 3 or 4 steaks. (Retain leftover florets and outer leaves for soups and stews). In a shallow dish, make a batter with 2 tbsp gram flour/ plain flour, 1 clove crushed garlic, 1 tsp smoked paprika, 1 tsp turmeric, 1 tsp veg stock, 1 tsp Tabasco, and 2 tbsp oil. Coat the cauliflower steaks in the batter, layout on a lined baking tray, and roast in the oven for 30 mins, turning halfway through.

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Romesco sauce: On a baking tray add 3 cloves garlic (skins on), 6 medium tomatoes cut in half, 2 red peppers, deseeded and cut to a similar size as the tomato pieces, 2 tbsp olive oil, 1 tsp smoked paprika, 1/2 tsp cayenne pepper, and 1/4 tsp salt. Mix to combine and roast in the oven for 20 minutes. Then add 1/2 cup of nuts (almonds/brazils/ cashew) and roast for a further 10 minutes. Remove and blend with 1 tsp maple syrup and juice of 1 lime. To serve: Spoon a base of Romesco Sauce to each plate, top with a cauliflower steak, squeeze with lemon, and garnish with basil leaves.

INDONESIAN GADO GADO SALAD This salad is inspired by our family’s travels to Bali a few years back, where a version of this fresh vibrant dish is found on almost every menu. “Gado Gado” means “mix-mix”. This peanut sauce is so versatile too … think satay/ spring roll dip/ noodle salads. This nutrient-dense layered salad is packed with protein and essential fats, which help to maintain energy levels and balance mood. Eggs are one of the few foods that supply vitamin D, helping to keep bones healthy. Tofu is a great source of plant-based protein and phytoestrogens, which are beneficial for hormonal health.

Serves 2-4 280g pack firm tofu 2 garlic cloves, crushed 2 tbsp soy sauce 1 tsp maple syrup 1 tsp sesame oil 2 boiled eggs Choose 1-2 (to blanche): 200g green beans/ mange tout/ broccoli Choose 2-3 (raw veg): /2 lettuce/ 1/4 cabbage/ 6 cherry tomatoes/8 radishes/ 1 /2 cucumber/ 1 carrot. 1

Peanut dressing: 1 tbsp natural crunchy peanut butter (unsweetened) 2 garlic cloves 1 thumb-size root ginger 1

/2 fresh chilli/ pinch of chilli flakes

1 tbsp soy sauce 1 tsp maple syrup 200ml coconut milk 2 limes juiced (reserve half a lime to squeeze over at the end) First prepare the tofu by cutting it into cubes and mixing with garlic, soy sauce, maple syrup and sesame oil. Allow to marinate for a few mins, before roasting on a baking tray at 200ºC/ 392ºF for 20 mins.

Next blanche your chosen veg. Set a pan of water on the boil and once boiling, drop in a handful of broccoli/ green beans/mange tout. Wait till water returns to the boil, drain and run under cold water to stop cooking and retain nutrients and vibrant colours. To prepare fresh veg: Finely slice lettuce/cabbage/ cucumber. Grate carrot. Slice tomatoes/radishes in half. Finally, for the dressing, add all ingredients to a saucepan and bring to a boil, turn down to simmer for a few minutes, then allow to cool. Plate up all elements, including boiled eggs (halved) in a wide bowl, and drizzle with peanut dressing and a squeeze of lime MENOPAUSE LIFE SUMMER 2022

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KICKIN KIMCHI Kimchi is a Korean fermented salad, similar to sauerkraut, but with more kick! It raises the taste and nutrient factor for salads and noodle bowls, and on toast with hummus is our current family favourite. Fermentation occurs through anaerobic respiration (a way of burning energy without oxygen). This salad requires a 10-day fermentation process, during which bacteria break down carbohydrates to lactic acid, producing a probiotic end product, rich in beneficial bacteria, vitamins, and minerals. Kimchi is a fermented salad, packed with vitamins A, B and C, and minerals, such as iron, calcium, selenium, and lactobacillus probiotics. Probiotics support the balance of healthy bacteria in the gut, are important for the production of hormones, and may improve absorption of vitamins and minerals from our food too.

Makes 2 jars /2 white cabbage

2 carrots

3 radishes

2 spring onions

Thumb size ginger piece 2 garlic cloves

chilli (1/4 fresh or 1/4 tsp powder)

2 tsp sea salt

You will need: 1 large mixing bowl, 2 x clean jam jars with lids Remove the outer layer of the cabbage and the core (retain these to be used later). Shred finely. Peel the carrot into ribbons. Slice the radishes into thin rounds. Slice the spring onions down the lengths and cut into strips roughly 1 inch long. Slice the garlic and ginger into thin slices, and finely slice the chilli. Once the vegetables are prepared, transfer to a large mixing bowl (leaving the chilli aside for now). Add 2 tsp salt to the veg and with clean hands, start breaking down the veg, by squeezing and folding. Do this for 10 minutes until plenty of liquid forms. This quantity should produce about half a cup of brine. Add the chilli at this stage and transfer to your jam jars. Cover with the brine, push veg down, so submerged in the liquid. Leave a small gap at the top and seal with the lid.

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Store in a cool dark place for 10 days (open the lid every day or so, to allow gas to escape). Transfer to the fridge and enjoy.

THAI NOODLE TOFU BOWL Tofu is a great source of protein and plant compounds called isoflavones that mimic the effect of oestrogen in the body, which may help to balance hormones. Go for the whole bean organic version of soy, rather than from oxalate wherever possible, as the oxylation process involves many toxins.

Serves 2-4 Whilst this is a long list of ingredients it is easy to make. If you are rushed for time, or you don’t have the ingredients to make the curry base, just use onion and 1 heaped tbsp Thai red curry paste. Curry base: 4 cloves garlic 1 large onion or 4 shallots 1 large thumb size ginger 1 small red chilli 4 frozen lime leaves 2 lemongrass stalks 1 lime (zest and Juice) 1 heaped tsp turmeric 1 tsp cumin Whizz curry base ingredients in a blender, or pound in a pestle and mortar. For the soup: 400ml full fat coconut milk 1 tsp veg stock with 400 ml boiled water 1 tsp brown sugar 1 tsp miso paste 1 large tomato, cubed

Add 1 tbsp of coconut milk to a large saucepan, add curry base ingredients and cook on med-low heat.

To add to the soup:

Add the rest of the coconut milk, and the 400ml veg stock, simmer for 20 mins.

200g tofu, cubed and fried 4 tender stem broccoli 2 pak choi 50g edamame beans 100 g flat brown rice noodles cooked and cooled. Fresh coriander or basil and lime wedges to serve

Add chopped tomato and miso at the end and adjust the seasoning if necessary. Blanch the broccoli and Pac Choi (submerge in boiling water for 2 mins and transfer to cold water). Shallow fry the tofu in coconut oil until browned and crisp. In a wide bowl, add cooked noodles, followed by soup, then add the vegetables and tofu and sprinkle with fresh herbs. MENOPAUSE LIFE SUMMER 2022

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Articles inside

Gut health

Preparing for perimenopause menopause

Book club

Creative journalling

Walking in Mallorca and Marrakech

Van life

A contemporary one

Flower display tutorial

Flower design and herbs

Fashion what to wear now

ADHD and gardening for wellbeing

The magic of vision boards

Cost of living/pay it forward

Wills and all that boring stuff

Reiki

Restoring balance with flower essences

Reflexology

Chinese medicine

Single parenting and menopause

Manage your menopause naturally

Reader Story - CEO of Access2Funding

Dr. Nighat Arif

How menopause affects the skin

Skincare and beauty

Fuzz free bikini line and chin

How to stay cool during heatwaves

Tinnitus and the menopause

Empty nest syndrome

Pilates

Nordic walking

Coping with brain fog

Nurture not torture your body

My route to running

Building confidence through exercises

Core foundations

Wild swimming

Body confidence

Tantra and self-love

Re-discovery v’s discovery

Feelings of grief

Finding gratitude in nature

Sleep

Life after crisis

Overcoming self doubt and criticism

Happy hormones