In this page, our menopause expert Eileen Durward offers helpful tips and advice concerning the menopause, addressing the role that our diet, lifestyle and behavioural patterns can play in alleviating menopausal symptoms.
The menopause gets rather a rough press in our society as we don't usually value age and experience the way they do in less Westernised cultures.
There are many things you can do for your health to ensure that the menopause is embraced rather than dreaded. Why not try a few of the health tips below to help you through the menopause and into the next phase of your life.
Food and drink
There are some dietary changes you can make to help you through the menopause:
Drink at least 1.5 litres of still plain water daily
Cut out coffee and take a maximum of 2 cups of tea daily (why not try Bambu - a coffee alternative)
Make sure your bowels move regularly
Eat regularly as skipping meals will not help with trying to maintain a healthy weight
Reduce refined carbohydrates - white sugar, white bread, white pasta, white rice and things covered in heaps of syrup
Eat more phyto-oestrogenic foods such as broccoli, oats & soya
Eat more non-dairy, calcium containing foods such as brown rice, salmon and pumpkin seeds.
Walk for 20 minutes every other night - 10 minutes outbound and 10 minutes home. This helps trigger the production of happy chemicals called endorphins in your body
Get a mini trampoline (rebounder). You can use it in front of the television so that you don't get bored
Get some mini weights and use them gently whilst watching the 'soaps.'
Being able to sleep well is easier if your digestion is working properly, so observe the suggestions for eating and drinking above. If you habitually wake at about 3am, you may find that improving your digestion has a very good knock-on effect on your sleep pattern
Spend some time relaxing before you go to bed so that your mind stops buzzing
Write down things that are on your mind and a list of things you need to do the next day before you go to bed so that you do not have everything revolving round in your mind as you try to go to sleep
Avoid all caffeine, not just in the evening but during the day as well. Try to stay away from situations that will cause anxiety. Use calming herb teas such as lemon balm and chamomile to help relax your mind, or use a herbal remedy containing valerian, such as Dormeasan® Valerian-Hops drops to help you re-establish a good sleeping pattern.
Take time out for yourself
Eat regularly, as skipping meals or eating on the run creates more stress
Practice breathing techniques, or take up yoga or another gentle, meditative exercise that promotes deep relaxatio
Change things in your surroundings. The brain can easily form repetitive patterns making it hard to change your emotions, so try doing something new when you feel low and you might surprise yourself and others. They do call it the change after all.
If you are looking for a herbal remedy for low mood, you might wish to consider Hyperiforce® St. John's Wort tablets.
You won’t get the menopause the minute you turn 50! The average starting age is actually between 45 and 55 and it can often depend on a number of factors including hereditary, weight and health, however every single woman will have an individual menopause.