Movement

Movement plays a key role in optimizing our mental and physical wellbeing during perimenopause and menopause.

Adopting a way to move on a daily basis can make us feel our best, while supporting our optimal health and wellbeing. When you start exercising for mental and physical health and not just weight loss, your relationship with exercise and daily movement will improve! 

Movement does not have to be long or strenuous – the purpose is to keep active by doing what you love and enjoy, in order to empower our bodies and minds for optimal health. 

Some ways to move your body during peri/menopause:

• Brisk walking
• Jogging
• Yoga
• Pilates
• Strength training
• Swimming
• House work / gardening

Sleep

The menopausal life phase can be a hectic time for a woman, as she continues to play many roles and hold onto multiple stressors. 

Sleep plays a pinnacle role in our mental and physical well being during this time.  There are multiple factors, however, that can prevent us from gaining the deep and restful sleep we deserve.

Women should aim to have between 7-8 hours of quality, uninterrupted sleep per night. Improving your sleep hygiene and pre-bed routine can help with this. 

Some tips to help you get a better night’s sleep:

• Stay off all screen devices at least 90 mins before bed
• Dim the lights
• Wash bed linen often
• Create a relaxing sleep environment you love to be in
• Play relaxing music
• Meditation, breathwork or relaxing yoga
• Avoid alcohol and caffeine
• Read or journal before bed
• Light an aromatherapy candle
• Sleep and wake up at the same time each day.

Nutrition

The key to supporting your health and wellbeing during perimenopause and menopause is following a  nutrient dense diet, full of vitamins, minerals and antioxidants. This has proven to support optimal bodily functions as well as prevent chronic disease, excess weight gain, diabetes, dementia and mental health disorders. 

 Foods proven to help support women in perimenopause and menopause:

• A wholefood, plant-based diet, similar to the Mediterranean diet, has shown to protect against chronic illnesses including Alzheimer’s disease and Heart disease.
• Green superfoods, such as cruciferous vegetables – broccoli, kale, bok choy, brussel sprouts and similar green leafy vegetables – can help Oestrogen metabolism and liver detoxification.
• Switch processed meats for good quality meats – including grass fed beef, organic chicken and wild caught fish. Avoid processed meats.
• Herbs and spices – such as ginger, garlic, turmeric, cayenne pepper, cinnamon, oregano, basil, sage, rosemary and parsley – don’t only add flavor to a meal, but also reap anti-inflammatory benefits as well.
• Consume plenty of healthy fats, such as avocado, olive oil, nuts, olives and seeds.
•  Eat wholegrains such as barley, quinoa, freekeh and farro – including plenty of legumes such as beans, lentils etc.

 Foods to limit or reduce:

• Limit coffee/black tea to one cup a day. Green tea is a good alternative.
• Avoid sugar and processed food — when consumed  in excess amounts, this can cause blood sugar imbalances leading to mood changes and weight gain.
• Limit alcohol to one night a week or on occasions. When consumed frequently, this has proven to have a negative impact on liver detoxification and brain function.
• Eat 70% – 85% cocoa chocolate! This stimulates feel-good chemicals in the brain and has antioxidant properties. 

 Incorporating  beneficial foods in your lifestyle and regular routines is the most sustainable and beneficial way to nurture your nutrition through menopause. 

Learn more about the relationship between weight and menopause here.

Environment 

There are elements within our environment that can have a significant impact on our thoughts, emotions and physical state.

 Thoughts and emotions triggered by our environment can signal a release of hormones and neurotransmitters, impacting our cells, tissues and organs.

 The people in our lives, situations we encounter and our surroundings – including our living home environment – can all contribute to chronic stress and negative feelings and emotions. It’s important to identify these triggers, so that appropriate steps can be taken to address the root of the problem.

 Another element of our environment that can significantly impact our hormone health and emotional wellbeing include Endocrine Disruptors – often found within cosmetics, cleaning products, pesticides, canned food and plastic. 

Stress

During perimenopause and menopause, the changes in our hormone levels and function can cause or exacerbate heightened feelings of stress. The release of the stress hormone cortisol in the body can trigger the “fight or flight” response. 

While this can be beneficial in order to prevent us from danger, unnecessary stress can cause havoc on our life, health and wellbeing.

Some ways to reduce stress:

• Practice Mindfulness
• Movement
• Connect with others
• Get enough sleep
• Meditate
• Do something you love and enjoy daily
• Eat nourishing foods
• Reduce caffeine intake
• Create necessary boundaries

Social connection

Connection is one of the most important elements of optimal physical and emotional wellbeing during menopause, yet often the one that’s most neglected.

In today’s technologically-advanced world, at face value, we are more connected than ever. Ironically however, feelings of social isolation are increasingly common.

This is largely due to lack of authentic relationships, a natural byproduct of a lifestyle where we primarily socialise from behind a screen.

Are you remembering to make a conscious effort to create and foster connections? Do your connections in your life help you feel supported, connected, loved and seen?

Some ways to deepen your connection with others:

• Schedule in quality time
• Listen with your heart
• Be your authentic, genuine, kind self
• Move past surface level conversation / small talk
• Be present when spending time with someone.

Supplements

The vitamins, minerals and amino acids we find in supplements are to complement the nutrition we are gaining through a balanced diet, not simply replace them. 

There are  a number of vitamins which can help support and optimise our physical and mental health and wellbeing during perimenopause and menopause.

If necessary, it can be beneficial to consult with a nutritionist, naturopath or herbalist to find the suitable supplements that you may be lacking. 

The ones most frequently recommended for menopause include:

• Vitamin D – to support serotonin production, bone and muscle health and enhance absorption of other essential vitamins. 
• B-vitamins – for cardiovascular health, energy, cognitive function and nervous system support.
• Magnesium – to help alleviate joint and muscle discomfort, difficulty sleeping, mild anxiety and mood disturbance. 
• Omega 3 – for anti-inflammatory properties and to support skin, hair, bone and joint health. 

Hormone Replacement Therapy

Hormone Replacement Therapy (HRT) or Menopause Hormone Therapy (MHT) can be used to treat symptoms of menopause. There are a variety of options when it comes to hormone treatments, including:

• Oestrogen only HRT – available in tablets, spray, patches and gel 
• Combined HRT (oestrogen and progesterone) – available in tablets and patches
• Mirena IUD – can be used in combination with Oestrogen
• Testosterone replacement therapy – for a persistent low libido
• Local (vaginal) oestrogen – available in a cream and pessary. 

Every woman will experience peri/menopause in her own unique way, as no two women are the same. HRT/MHT may or may not be for you. It’s always worth seeking professional guidance if you are considering these treatment options.