Shedding the Old: Embracing Menopause as a Natural Season of Life
At this time of year, as Spring moves into Summer, I’m always covered in dog hair! Our lovely girl needs brushing every day, she’s so fluffy that her fur comes out by the handful. And as I pull tufts of hair from her coat, it got me thinking… about menopause and about shedding the old […]
5 Top Tips to Reduce Symptoms in Menopause and for More Energy
- Reduce sugar, refined carbohydrates, sugary foods, drinks and alcohol, with a view to cutting it out completely over time. Sugar is unnecessary for good health and is found in so many processed and refined foods and drinks. Sugars in the diet stimulate insulin production and this will over time cause diabetes and other common inflammatory diseases and illnesses, which can be common in post-menopause. Natural sugars can be obtained from fruit and honey or maple syrup sparingly. If you snack during the day, then start adding in healthy snacks eg nuts, seeds, olives, hummus, veg sticks, etc.
- It’s best to avoid alcohol because although it’s a sedative, it is also a stimulant, diuretic and bladder irritant so this will avoid your need to get up for the bathroom in the night. This also includes avoiding fizzy drinks and chocolate after midday. Alcohol is also not good for stress, hot flushes or night sweats, so you may find these symptoms increase.
- Eat protein for breakfast and get away from the sugary cereals or toast and jams. Look at the labels on some of the cereals and you’ll be surprised by how many spoonfuls of sugar are in each serving. Protein fills you up and sustains you for longer and you’re less likely to snack in between meals. Try eggs, avocadoes, overnight oats, beans or pulses, protein pancakes or protein smoothies. I love eggs, avocado, cooked tomatoes and spinach in the morning if I have time. You may be surprised to find that when you remove these sugary foods and drinks and add in more protein, your energy levels increase and you don’t feel so tired or lethargic. It will also help to maintain weight management, which can change, going through menopause when progesterone decreases and oestrogen is dominant.
- Xenoestrogens are toxic chemicals that mimic oestrogen in the body and lock into the oestrogen receptors on our cells. These can keep oestrogen levels unnaturally high in the body, which is a significant issue during menopause when progesterone is reducing significantly faster than oestrogen. These receptors are in all parts of our body and even with only small amounts of xenoestrogens, this can cause massive disruption to our natural hormone levels. Xenoestrogens are found in BPAs (plastics) in takeaway coffee cups, plastic water bottles and in microwave cookware and these leach into our food and drinks when warm or heated. It’s highest in flexible plastics unless it says otherwise. If you use tinned foods, look for labels that say BPA free (Mr Organic or Biona).
- Get outside in the sunshine or in the fresh air first thing in the morning if you can. Remember to exercise each day but no heavy exercise within 2-3 hours of going to bed. Exercise is good to stay healthy, fit and flexible and to keep strong bones and muscles as we age. In perimenopause and beyond, it’s good to get a mix of flexibility exercise eg yoga or pilates with weight based exercise and short cardio sessions each week.