Embracing Menopause: Nurturing Your Body and Mind Through the Transition
Ladies listen up! Whether you are 21 or 101 or anywhere in between, you and your female friends /family members could benefit from the following information…
Menopause, I’ll say it again, Menopause. Pause for a second and think about what this conjures up for you?
‘I’m too young to be thinking about that’
‘Been there, done that’
‘Don’t want to think about it’
‘Not looking forward to that’
‘What’s all the fuss about?’
‘Isn’t it just hot flashes and no more periods? Can’t wait for that!’
I would love to hear what it brought up for you.
For me personally I thought, ah I don’t need to bother thinking about that stuff until I’m in my 50’s. Newsflash Sally and friends, we should be arming ourselves and our circles with the knowledge and understanding to support our incredible bodies throughout perimenopause, menopause and beyond.
Menopause technically only lasts one day.
It may be defined as the full stop on a 365 days since your last period.
Perimenopause, however, can begin at any point during your reproductive years, although more commonly recognised in early 40’s onwards.
Some women may not pay attention to their cycles if they are relatively plain sailing-that was me. I didn’t track my cycle, couldn’t tell you dates, nothing! That was until I started learning more about our heavenly hormones and what they can do for us.
Tuning into our bodies and recognising when things may be a little different, we can use to our advantage. Many of us had a few lessons at school about our bodies, some none at all, who was even paying attention. Hands up if you were cringing or giggling at the back of the class? Fast forward through our 20’s, 30’s, 40’s and things can gradually start changing. Cycle lengths might seem longer or shorter than your usual. Folks are often busy dealing with life, work, family and everything in between and might not pick up on the subtle changes that are occurring. Although a natural transition in a womens life, some of us might need a little more support than others. Whether that be guidance on Hormonal Replacement Therapy from your GP or some dietary & lifestyle changes, there are many things you can do to keep feeling your best and learn what to do when you are not feeling too fabulous.
I don’t think I speak for myself when I say we all want to live a long, healthy and vibrant life. Some of us might have an inkling we could be doing a little more to nurture and look after ourselves. ‘I’ll start eating better on Monday’, ‘I might join the gym next month’….
Our bodies have ways and means of dropping hints to us that something is a bit off track. If we continue to ignore these signs and symptoms, the body will start to shout louder. I urge you to all start taking better care and attention of your body and its needs. Are you up to date with your smear tests? Has your best friend who hates going been? It might just save a life.
Mood and behaviour changes are often attributed to hormones, yet most people don’t know why that is. With the fluctuation of our sex hormones oestrogen, progesterone and testosterone, we can experience the highs and lows of our moods. During a typical cycle we could expect oestrogen and progesterone levels to ebb and flow in harmony, either getting our bodies prepared to start growing a life, or to have our monthly bleed. As we enter peri-menopause or cycle length might start to change, or become irregular and other symptoms might start to present. You might find you are more forgetful than usual, feeling unsociable, anxious, angry, dramatic mood changes, hot flushes/flashes, skin changes, lack of concentration, brain fog, insomnia, sense of loss of self and various other delights. Please note, there are tools and support to get you through this, whilst keeping your dignity and sanity.
Lifestyle factors play a huge role in how we are functioning. No one wants to be the party pooper but sometimes we need to take stock of how we are running our daily schedules and whether we could do more for our bodies and minds as they navigate this period of life. Can you ask for help from your partner, friends or family? Can you say no? Are you prepared to put yourself first at long last?
A few things to consider:
SLEEP AND MENOPAUSE
Often underrated but lack of sleep can make us feel crappy, irritable and constantly chasing our tails. Insomnia and sleep disturbances may be a symptom of wobbly hormones. Quality sleep is important for the body to recharge, repair and revitalise. Often extended periods of stress and its hormone cortisol can throw our sleep patterns out the window. Melatonin, our sleep hormone, is also an antioxidant, we need to do everything we can to support and nourish its production. Melatonin can be affected by high oestrogen, cortisol and inflammation. Therefore by addressing what is causing us stress, optimising what we are eating and making sure we are keeping our detoxification channels open we are giving our bodies the chance to function optimally. Reducing stimulants, adopting more calming practices before bed like enjoying a night time tea are a couple of ways but please seek help if you are at the end of your tether. There is a wealth of nutrients which may help here.
DETOXIFICATION AND MENOPAUSE
Our bodies are frequently bombarded with toxins from our food, our environment, the products we use on our bodies and around our homes. Gut health is an important factor in how we feel as it is our gut bacteria that produce our neurotransmitters including serotonin, dopamine, GABA and more. These are all involved in our mood, our motivation and our concentration therefore looking after our gut health may in turn support our mental and hormonal health. Our liver is also vital in this process of processing and eliminating toxins.
Are you moving your bowels every day, with ease?
Are you drinking enough water?
Are you eating enough fibre?
Are you sweating through exercise regularly?
Are you aware of your alcohol intake?
Is your skin clear and vibrant?
SUPPLEMENTATION AND MENOPAUSE
There are thousands of supplements out there that make some pretty bold claims. Whilst many products may offer to solve everything, please be diligent with what you spend your money on. There are far too many unqualified ‘celebrities’ endorsing products at the moment. Please bear in mind they are being paid to promote these items, whether good or bad. It is worth checking the ingredients and quality of these products with a qualified practitioner if you are considering taking them.
There are various plants that are associated with womens health including Sage, Black Cohosh, and others. Whilst these may have their individual properties, there is not a one stand along plant/herb/nutrient/magic pill that will solve all of your symptoms. Please work with someone who can suggest a combination of supplements that are specifically suited to you and you alone.
Finally: I highly recommend you take some time out to do a life laundry.
Start prioritising your health and self, above others.
Me time is not selfish, it is essential.
We humans were not designed to be machines on 24hrs a day without a break. You are the boss of you, so schedule in time every day to sit still, breathe, dream, craft, write, read or whatever fills your cup!
Relaxation is key for regulating your nervous system, reducing anxiety and supporting your physical and mental wellbeing.
Choose how you spend your time and with whom. Socialising and connection can be important for our souls, however it is important to be selective in who you choose to be around.
We all have our off-days, yet spending time with someone who is consistently negative may have a detrimental effect on our own minds. Choosing authentic, supportive and nourishing friends who you can trust is important at this juncture.
Please do not suffer in silence. If you need pointing in the right direction, please reach out and let me help guide you to the correct therapist, practitioner or other healthcare provider.
Sally Munro is a Registered Naturopathic Nutritional Therapist, Yoga Teacher and Director of Simply Swim Aberdeen swim school. Working with clients of all ages and stages of life, Sally focuses on the simple steps you can take towards improving your health and wellbeing.
website: www.sallymunro.co.uk
email: hello@sallymunro.co.uk
Instagram: @salthewellnesswarrior
Facebook: Simply Swim Aberdeen