For many women going through the menopause, it can be a very difficult and even debilitating time. Common symptoms include hot flushes, mood swings and weight gain, especially around the stomach area.
However, menopause doesn’t need to be something to fear. There are so many things we can do to help alleviate our symptoms, stay healthy and set ourselves up for better health in our post-menopause years.
In this blog, HCA’s Curriculum Development Coordinator and Menopause Health & Wellness Coach, Catherine Shelton shares her five top tips for staying healthy during the menopause and beyond:
1. Search out menopause information
Firstly, it’s really important to get informed about what is going on as you start going through perimenopause, which is the 4-8 years leading up to the menopause when women start to experience symptoms. There are many helpful books, podcasts and websites out there to help you identify and track your symptoms, also to help you make an informed decision, together with your doctor, about whether or not to take HRT.
2. Balance your blood sugars
Insulin is a hormone whose job is to move glucose (sugar) into our cells where it can be used as energy or stored as fat for later. However, we tend to become more insulin resistant as we age, which means our bodies produce more insulin in response to blood sugar spikes and this can lead to weight gain.
Aim to reduce your consumption of processed sugar, sugary snacks and processed foods. Remember that products made with refined white flour convert quickly to glucose in the blood too, so minimise or cut out baked goods such as white bread, bagels and crackers.
Instead, opt for slow releasing carbs, such as oats, sweet potatoes and brown rice. You might find that you need to reduce your overall carb intake too and instead focus on good quality proteins, healthy fats and non-starchy vegetables.
3. Manage your stress
Perimenopause often coincides with very stressful events in a woman's life. Whether that’s dealing with teenage children, taking care of ageing parents, managing work pressures or struggling with marital problems. When cortisol levels are consistently high over a long period of time, our body thinks our survival is threatened in the same kind of way as if we were facing a famine. It then kicks in to store excess fat, often around our middle, as a precaution.
The perception of stress can also lead to emotional eating and using food (and wine) as a comfort, reward or release. Eating when we're not actually hungry adds additional calories we don't need, which also leads to weight gain.
To help, find ways to relax and do activities that bring you joy. Don’t feel guilty taking time out for yourself, and learn to say ‘no’ to more things. Prioritise rest and sleep as much as possible.
4. Incorporate strength training into your exercise routine
As we get older, we naturally lose muscle mass. This means that our metabolism slows and we don't need as much food as we used to wolf down in our 20's and 30's. So if we carry on eating the same way as before, we'll find ourselves storing those extra calories that we can't burn as fat.
It is really important as we age that we incorporate some form of resistance or strength training into our weekly exercise routine. It's not enough just to be doing cardio; we need to be maintaining and building muscle mass. Not only will this boost our metabolism and help us burn more calories, but it'll also give us greater protection in later life from osteoporosis and bone fractures.
Buy some dumbbells and follow an online workout 2-3 times a week (be mindful of using proper form!), or head to the gym and try out the weight machines. Increase the weights as your muscles adapt.
5. Stay positive
Finally, studies have shown that women who live in cultures where ageing is revered and celebrated experience lower levels of symptoms as they go through the menopause. It is important to remember that the menopause is a completely normal part of a woman’s life cycle.
In a way, there are many exciting things that menopause brings, not only the relief of not having to manage monthly bleeds any more. Many women feel very positive about entering a new stage of life. It's often a time when women are able to focus on themselves more, maybe start up a new business or hobby, and generally feel more empowered.
Find ways to be more positive about this new phase of life you are entering. It might be helpful to find a group where you can share your experiences and encourage one another.
You could also seek out support from a professional Health Coach, who will assist you with incorporating each of these 5 tips and help you to set up new, healthy habits and a positive mindset to enable you to face your menopause and postmenopause years with intention, confidence and even joy!
To find out more about the power of health coaching and how you could train to become a Health & Wellness Coach to help other women through the menopause, book a Discover call with our team, we would love to connect with you.
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