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Why exercise?

Why exercise?

Health & Wellbeing

Why exercise? 

There are lots of reasons why we should incorporate exercise into our daily routine, not least because it feels good, and anything that makes us feel good has to be a good thing, right? 

Benefits of exercise: Exercise can help you: 

 

  • Boost your energy levels
  • Stay flexible/supple
  • Sleep better
  • Feel good
  • Keep in tip top condition
  • Gain strength /muscle mass
  • Lose weight / tone up
  • Maintain health/recovery from injury
  • Manage your mental health
  • Relieve your menopause symptoms
  • Manage stress levels, 
  • Reduce anxiety
  • Lift low mood
  • Improve brain health/ improve cognitive function
excercise running fast

Barriers to exercise

If exercise is so good for us, why do some of us feel so resistant to doing it? 

For many people the word exercise conjures up negative memories of shouty PE teachers, being picked last for PE at school or being made to do endless cross-country runs on cold, muddy playing fields.

Or it feels like yet another chore to add into our already too-busy lives. Or maybe it feels like you’d have to invest loads of time and/or money (that you probably don’t actually have!)

For some of us exercise is hard because of having children to care for or family caring responsibilities and it’s hard to get time to sit down for a minute, let alone then do some formal sort of exercise.

Does it have to be this way? No! Absolutely not! (Apart from the last one 🙂 

why exercise. Image of women taking a zumba class

Shift your mindset (if you need to!)

If you’ve always had negative thoughts and feelings towards exercise, now may be a good time to shift your mindset.

Given that there’s lots of evidence that exercising can make you feel better maybe it’s time to start focusing on the positives of exercise.

Think about how it can give you more energy, lift your mood and hopefully help you lead a longer, more active life.

Something to consider: 
What if by adding exercise into your life you felt better and it ended up being a joy and not a chore, and thus making it more likely that you’ll cope with whatever life throws at you? With plus points of it helping you release tension, unwind your tired mind, decrease your stress levels, relieve anxiety, and helped you feel good about yourself?

excercise gym

What exercise should I choose?

There are a wide variety of types of exercise available these days, from online Pilates classes, to team sports like hockey or football. 

The key is to pick something you’d actually enjoy enough to keep doing! This may be one key thing like swimming or yoga, or a range of things to keep your interest piqued. 

Your choices may be influenced by your 

  • Budget
  • Lifestyle
  • Schedule
  • Physical capabilities
  • Family commitments

Top Tip:

If you’re lacking in budget there are some good free online yoga classes available. Yoga with Adrienne is popular on YouTube https://www.youtube.com/user/yogawithadriene

 

Choices may include:

  • Formal types of individual exercise like joining a gym or a fitness class which take place at a set place/ time
  • Ad hoc / Regular exercise like swimming or jogging /running
  • Online classes (free/paid for/by subscription) like yoga, Pilates etc
  • Team sports like rugby, netball, football, basketball etc
  • Fun, spontaneous types of exercise like dancing whilst the kettle boils or skipping
  • Running day to day errands and dog walking (or just take yourself if you don’t have a dog) 
diary

Ways to make exercise happen

If can help to put your exercise slots into your diary like you would any other appointment.

You could have set days or times to exercise or it could be simply part of your morning or evening routine so it becomes an ingrained habit like doing your skincare or brushing your teeth.

Some ideas to try!

  • Try going out for some fresh air every lunchtime – even if it is just a walk around the block.
  • Take up gardening
  • Try taking the stairs, not the lift if your mobility allows
  • Try walking for 15 mins then turn around and walk 15 mins back
  • Ride your bike or walk to the shops when buying just a few bits
  • Do the school run on foot or walk to work if possible.
  • Instead of meeting friends for a coffee in a coffee shop try meeting somewhere like a park and have a takeaway coffee whilst you walk and talk, or go for a swim and have a coffee afterwards.
  • Treat yourself to a National Trust membership or an English Heritage membership and spend time at weekends visiting different properties for a walk. 

More Reading

 Other ways to enjoy an active lifestyle https://www.sarahcooper.co.uk/active-lifestyle-ideas/

 

Menopause-related Anxiety. What makes it stop?

Menopause-related Anxiety. What makes it stop?

Menopause, Health & Wellbeing

About Menopause- related Anxiety

If like many women you’ve reached your 40s and 50s and are suddenly feeling anxious for seemingly no reason, you’re not alone.

Anxiety is a common symptom of both perimenopause (the transition between having periods and them stopping permanently) and the menopause.

You can start feeling anxious about things that never used to bother you. Things like meeting friends or going to new places or even old, familiar places. Or you might find yourself waking up in the night feeling anxious for no specific reason.

Menopause related Anxiety symptoms

What causes menopause-related anxiety?

Two main things contribute to menopause-related anxiety. The first is the fluctuating hormones surging around your body and the second is lifestyle factors. They can both be interlinked.

The decline in oestrogen and progesterone can make it hard for you to get any quality sleep. Suppose you’re being kept up all night with night sweats, or the need for another midnight wee. In that case, you’re probably exhausted and thus relying more heavily on things like ready meals, snacks on the run, takeaways or attempting to self-medicate with coffee to get you going and alcohol to help you unwind at night. These can all be overstimulating, play havoc with your blood sugar levels, mood and affect your anxiety levels.

Perimenopause and menopause also comes at a time when there is a lot of change happening in your life. You may be at a key point in your career or sending your children off to high school for the first time or feeling like you’ve got an empty nest as teenagers go to university and create a life for themselves.

Elderly parents may need more of your time and attention too. This can keep you awake half the night worrying about them and if they’re going to be ok.

Menopause related Anxiety palpitations

What does menopause-related anxiety feel like?

You may experience a range of symptoms from

  • Fast heart rate
  • Faster breathing
  • Feeling nauseous
  • Having pains in your chest
  • Dry mouth
  • Sweaty palms
  • Palpitations – being aware of the beating of your heart
  • Panic attacks

Check out full list of anxiety symptoms here

Menopause-related anxiety reduce coffee and sugar intake

What can you do to stop menopause-related anxiety?

  • Cut back on caffeine, sugar and alcohol. 
  • Have plenty of water to help you stay hydrated
  • Eat regular meals based on wholegrains, fruit, vegetables, and protein. Stop eating processed food.
  • Manage your workload. Is there something you can cross off your to-do list that you don’t ever need to do? Work out what you need to do today/this week and prioritise that!
  • Get plenty of good quality sleep if you can. Go to bed at the same time every night and get up at the same time each morning
  • Get moving! Exercise if you’re able to do so can give you a big boost, and can help keep you calm at the same time
  • Learn how to relax! See related article Relaxation why is it so important?
  • Meditate! Learn meditation and mindfulness or have a meditation track to listen to to calm you down.
  • Get a relaxation ready-to-roll aromatherapy roll-on
  • Avoid things that make you anxious like unnecessary social media activity. 
  • Put your phone onto do not disturb unless you’re expecting a call or have small children/sick relatives etc
  • Take time for yourself every day even if it’s just for 10-15 mins
  • Manage Stress levels Have regular reflexology treatments or aromatherapy massages to help keep you calm and balanced.
Menopause related Anxiety speak to your GP

Speak to your G.P. or a menopause clinic

Your doctor may offer you C.B.T. (cognitive behaviour therapy) or H.R.T. (hormone replacement therapy) or antidepressant medications, some of which are good at reducing symptoms of anxiety.

They may also run blood tests to see if you’re deficient in any vitamins or minerals. 

Menopause related Anxiety get support

Reach out for support

If you are feeling anxious a lot of the time you may need support from family, friends, colleagues, or your workplace. There is support out there. Often people have no idea what menopause is or how it affects people. If you explain how you’re feeling they may be able to put things in place to help you.

Join my Facebook Menopause Support Group

If you would like support from women who are going through the same kinds of things as you please join our Menopause Support UK Facebook Group

Join Menopause Support UK Facebook Group

#menopause #perimenopause #anxiety #menopauseawareness #menopausesymptoms 

What causes headaches? Common causes of headaches

What causes headaches? Common causes of headaches

Health & Wellbeing

What causes headaches?

Common causes of headaches include diet and lifestyle factors, environmental factors, poor posture and muscle tension.

By making some simple tweaks to your working environment, diet and lifestyle, and managing your stress levels you should be able to reduce the number of headaches you have each month.

Not sure what causes your headaches?

If you are not sure what causes you to have headaches it would be worth keeping a headache diary for 3 months to see if your triggers are hormonal, lifestyle, environmental or stress related.

What causes headaches neck pain

Here are some of the most common headache triggers.

Causes of headaches: Muscle tension

Having tense neck muscles can cause headaches. Muscle tension can be exacerbated by having pillows at the wrong height, having too many pillows, having poor posture or working with your computer set up at the wrong height.

Top Tip: If you find that you are holding tension in your neck try adjusting your working environment so that you’re not squinting at your monitor or holding your neck at a weird angle and check how your spine feels when you’ve got your head on your pillows.

Having regular massages or reflexology treatments can help reduce muscle tension. 

7 great ways to reduce your stress levels. Image of stressed woman lying on bed holding her hands over her face

Causes of headaches: Stress

Stress can be a big contributing factor to headaches. As you will know if you’ve ever been truly stressed, it can be impossible to think straight whilst your body is in fight, flight, freeze mode. Your body will start to shut down any unnecessary processes making it hard to sleep or eat properly.

This can all bring on a headache. If you are getting lots of headaches stress may be the cause.

Top Tip:
Try listening to calming music, meditations or podcasts, do some deep breathing exercises or take a yoga class.

Related Article: https://www.sarahcooper.co.uk/lets-talk-about-stress/

What causes headaches dehydration and lack of food

Causes of headaches: Dehydration and hunger

One of the most common causes of headaches is dehydration and hunger. If you skip meals because you’re busy or don’t drink enough water it is likely you will have a headache.

Top Tip:
Try to eat regular meals based around protein and fruit and vegetables and complex carbohydrates and have plenty of water to drink throughout the day.

What causes headaches caffeine withdrawl

Cause of headaches: Too much or too little caffeine

If you are used to drinking a lot of caffeine, suddenly reducing your caffeine intake is likely to bring on a headache.

That said, having too much caffeine can also bring on a headache.

Some people drink coffee more at work than at home (or vice versa) and suddenly changing may result in a headache. 

Top Tip: If you want to reduce your caffeine intake do so slowly. If you’re very used to drinking caffeine and have a headache, having a caffeinated drink may ease your headache.

What causes headaches hangovers

Cause of headaches: Hangovers

Hangovers can cause headaches due to dehydration. Your body will be working harder to process the alcohol. Alcohol is notorious for disturbing both your sleep patterns and your mood and may leave you feeling hungry.

Top Tip: 

Drink plenty of water before bed and eat a light snack. Try to eat and drink something if you can when you wake up.

What causes headaches hormonal fluctuations

Cause of headache: Hormonal Factors.

Fluctuating hormones can cause headaches. Many menstruating women notice that they have a headache when oestrogen levels dip in the last 2 or 3 days of one cycle and the first 2-3 days of the next.

If you’re finding that you have a headache from day 26 – day 3 of your period, hormones could well be a factor.

Headaches are also common during perimenopause (the run up to the menopause) and during the first trimester of pregnancy.

If you are in your second or third trimester of pregnancy and have a sudden, severe, headache please get urgent medical help

See NHS article on Pre-eclampsia Symptoms

https://www.nhs.uk/conditions/pre-eclampsia/symptoms/ 

What causes headaches side effects of medication

Cause of headaches: Overuse of painkillers, Side effects of medication and the contraceptive pill

Painkillers can be helpful for headaches, if used infrequently in small doses. However most painkillers will give you a withdrawal headache if you use them often or overuse them.

If you are taking any medication whether prescribed or over the counter, double check if the side effects include headaches. The contraceptive pill can also give you a headache.

Top Tip:
If you think your headaches are linked to your medication/contraception speak to your doctor for a treatment review. 

Related Article: https://migrainetrust.org/understand-migraine/types-of-migraine/medication-overuse-headache/

What causes headaches colds flu and covid

What causes headaches? Colds, Flu and Covid, Sinusitis.

Colds, flu and some variants of covid-19 can cause headaches. Sinusitis can also cause headaches, especially when the sinuses get blocked.

Top TIp: Try drinking plenty of water and have lots of hot drinks in a wide-mouthed mug as the steam will help open your airways and ease your head. 

What causes headaches holidays

Causes of Headaches: Sudden changes in lifestyle, holidays, weekends etc

Do you find that the minute you stop work or have a holiday you get a headache? This could be caused by a sudden change in lifestyle.

Chances are if you’re on holiday you will have had the anticipation of the holiday, the stress of packing, the panic about missing a flight or not finding the hotel etc.

Then suddenly you relax and then the headache comes. This can also be linked to changes in eating and sleeping patterns, drinking more or less caffeine and alcohol, heat, etc. 

Top Tip: Try taking your foot off the pedal slowly in the run up to your holiday and try to keep some semblance of a routine. Keep hydrated and have regular meals.

Try to get up and go to bed at the same time every night and eat meals at similar times so your body knows what to expect.

When to seek help with headaches

Headaches following head injuries or where you 

  • have a high temperature
  • vomiting
  • have a non-blanching rash
  • cannot tolerate bright lights
  • Find it hard to put your chin on your chest (when you normally can do this!)

If you find that you’ve got a sudden, severe, blinding headache, or lose speech or use of arms etc get urgent medical help.

If you are at all concerned about your headaches, contact your GP, 111 or 999 depending on severity.

 

What helps menopausal brain fog?

What helps menopausal brain fog?

Menopause

Menopausal brain fog is thought to affect around 66% of women going through the menopause. From forgetting who it was that you’ve just spoken to in the supermarket, to being unable to remember where you put your handbag or parked your car, menopausal brain fog can leave you wondering if you’re actually going mad. 

It can affect your ability to focus on things you used to be able to focus on, like reading books and magazines. It can leave you worrying that you’ve got some serious brain issue and leave you feeling unable to focus sufficiently at work. 

What causes menopausal brain fog?

The decline in available progesterone is thought to be a big contributing factor in menopausal brain fog, although often women are also juggling a range of situations and people around this time in their lives.

Add in caring for children, teenagers, elderly parents, changes to work, relationships and the possibility of having empty nest syndrome, there’s no wonder you struggle to think straight! 

What helps menopausal brain fog eat a healthy diet with plenty of nuts and seeds

Eat a healthy, balanced diet with lots of fruit, vegetables, nuts and seeds

Aim for your diet to be as nourishing as possible. Build your diet around good quality sources of protein, fruit, vegetables, nuts, seeds and wholegrains. Eggs, oily fish, nuts and seeds are good sources of omega 3 and 6 which can be helpful for brain function.

Avoid processed, refined, sugary foods.

Foods high in phytoestrogens may be helpful in reducing brain fog as they help raise oestrogen levels – foods that are naturally high in phytoestrogens include soya.

If you have an underactive thyroid you may want to do some more research before having a lot of soy in your diet.

Related Article: See diet and thyroid diet factsheet from the British Thyroid Foundation for more advice about eating soya if you have an underactive thyroid

Lignan rich foods like flaxseed and sesame seed also help menopause brain fog.

Having regular meals can help keep hanger at bay and should help curb any cravings for fatty and sugary foods that you may have. This should also help keep your mood and blood sugar levels stable and help ease anxiety.

What helps menopausal brain fog stay hydrated

Keep hydrated

Having plenty of drinks throughout the day can help give you a clear head. Ideally drink mineral water or filtered tap water.

If you don’t like plain water add a slice of lemon or cucumber to give it a refreshing flavour. Or drink herbal teas, eat soups or watery fruit and vegetables like melon and cucumber.

Limit drinks of coffee and tea as these can have a dehydrating effect on the body.

What helps menopausal brain fog take regular

Take regular exercise

Exercising regularly gives you some space from your daily life, as well as ensuring increased flow of nutrients, oxygen, and endorphins around your body. It can also help keep you calm, clear your mind and help you build strength in your body.

Often when we step away from our daily life, we get clarity or an answer to a problem comes when we’re not actively seeking an answer.

What helps menopausal brain fog diffuse rosemary oil

Diffuse rosemary oil or have an aromatherapy massage

Rosemary essential oil has recently been found to help improve cognitive function and is well known for being a great essential oil for helping you concentrate, for clearing the mind and helping you remember things.

If you have a diffuser add a couple of drops of rosemary oil to the water and diffuse for up to 30 mins a couple of times a day. 

Alternatively have an Aromatherapy massage using rosemary essential oil. Always blend essential oils with a carrier oil like sweet almond or olive oil before use.

To Buy Rosemary Essential oil please click here.*

Do not use rosemary oil in pregnancy and avoid if you have high blood pressure. 

what helps brain fog having somewhere to keep your keys phone glasses and bag

Create systems and lists

Create systems – Find somewhere to keep your keys, bag, phone, glasses etc. Always put them in the same place so you don’t have to remember where you’ve put them.

Park your car next to a landmark like a specific shop or sign. Or choose a specific level of a multi-story car park and always park there! 

Create lists. Buy a notebook to keep in your bag to make note of anything you need to remember. Or use your phones notes app.

If necessary create systems at work to help you remember things. Make a tick list chart for daily /weekly tasks to keep you on track.

What helps menopausal brain fog manage stress levels massage

Manage stress levels

If you’re very stressed your body will go back into fight/flight/freeze mode. 

Good ways of managing stress include mindfulness, meditation, apps like headspace or calm, or having regular reflexology, reiki treatments or massages at least once a month

What helps menopausal brain fog getting enough sleep

Get plenty of sleep

Dips in progesterone levels can leave you feeling sleep deprived which can in turn lead you to feeling foggy-headed. Try to go to bed at the same time every night and get up at a similar time every day. This can help your body settle into a good sleep pattern. The progesterone element of HRT may help you to sleep better.

Related Article: For tips on how to get a good night’s sleep Click Here

What helps menopausal brain fog keep your brain active

Keep your brain active

Things like crosswords, word searches, suduko, brain training quizes, learning a new language or playing a musical instrument are great ways of helping your brain stay focused and help stave off brain fog. Or take time for your hobbies and interests. 

7 great ways to reduce your stress levels. Image of stressed woman lying on bed holding her hands over her face

Put your phone on silent when possible to do so

Whenever possible put your phone on silent or do not disturb or turn the notifications off on social media apps. So you’re not constantly being bombarded by notifications on your phone. If you have children that may need you or other caring responsibilities you may not be able to do this but if you can, do! It can help enormously as you should then find you’re more able to focus on the task in hand. 

Join Menopause Support Facebook Group

* I will get a small fee for any sales through my Neals Yard Replicated website

How to look good during menopause

How to look good during menopause

Menopause

How to look good during menopause

As you go through menopause, the fluctuation of hormones can cause your skin and hair to change. Skin can become dry and start to lose some of its elasticity. Your jowls may start to sag a little and it’s not unheard of for spots to appear when previously your skin has been clear and blemish-free.

You might also find that fine lines and wrinkles start to appear. Your breasts may be further south than they were a few years ago and you may find that your hair is thinner than it was. This can leave you feeling fed up (to say the least!)

But it’s not all doom and gloom, there are lots of things that we can do during menopause to keep us looking good and feeling great.

1. Having a good skincare routine is key

Time may be short and you may not always have time for a full daily skincare routine (if you have, great!) 

Wear a facial cream containing SPF

The most important thing is to protect your skin from the sun. Wearing a facial cream with a spf factor of at least 25 is vital.

Use good quality skincare products suitable for your skin type

Wash your face using a good quality cleanser morning and night. Use firm upwards sweeping moves when you apply product to your skin to help keep it looking youthful. Treat yourself to regular facials or facial reflexology. 

2. Have Regular Facials or Facial Reflexology

Having regular facials or facial reflexology will help keep your skin supple, ensure that oxygen and nutrients are delivered to your skin, will keep it moisturised and also assist lymphatic drainage. This will keep your skin looking radiant and looking more youthful.

If you find that you’ve not got time to go to a salon regularly to have a facial, you can give yourself a mini facial at home using your own skin care products. All you need for this is a good cleanser or face wash, a gentle exfoliator, a mask, a toner and a good quality moisturiser or serum.

Skincare for menopause new

3. Get well-fitting lingerie

Having a good, supportive bra makes all the difference to how we look and feel. You may find that your breasts have changed size so it is important to get measured properly and to use that measurement as a starting point as there can be variations in fit even within the same size bra. Treat yourself to matching knickers too.

4. Spruce up your wardrobe

Go through your wardrobe and get rid of anything that no longer suits you or that looks tatty or out of date. Any items that no longer fit or suit but are in good condition can be sold on apps like Vinted. 

Pick a few new key pieces to mix and match with other items in your wardrobe. Accessorise with bright scarves or necklaces or chunky jewellery. 

5. Have a great hair cut

A great hair cut can make all the difference to your appearance and give you a great confidence boost.

6. Know who does a good lip and chin wax

Having a few chin whiskers is common as you get older. Find a good beautician who will wax them for you.

7. Avoid environmental stressors

Avoid environmental stressors like smoking, alcohol, refined food and sugar. If you smoke it can be useful to join a smoking cessation programme.

Drink alcohol in moderation, and reduce the amount of refined food and sugar in your diet.

Stay Hydrated and eat lots of antioxidant rich foods like fruit and vegetables. 

8. Get plenty of sleep 

Sleep is key to looking good during menopause. Having enough good quality sleep can help keep away bags from under your eyes and can help you function better during the day. Having a regular sleep routine is vital. Try to get up and go to bed at similar times of day even at weekends.

Related Article

https://www.sarahcooper.co.uk/how-to-get-a-good-nights-sleep/

Resources:

https://www.sarahcooper.co.uk/how-can-i-feel-better-during-perimenopause/

https://uk.nyrorganic.com/shop/sjcooper/area/shop-online/category/shop-by-concern/

 

 

What I’ve learned about the menopause

What I’ve learned about the menopause

Menopause

Things I’ve learned about the menopause

Until relatively recently, the menopause was something I’d heard of but didn’t know much about. I figured that it had something to do with periods stopping, but I hadn’t a clue when this was going to happen or what it involved.

From my own experience as a child living with a mum going through the menopause, I knew it made my mum very grumpy. My dad used to whisper ‘it’s the change’ as if that explained everything. When in reality it made no difference to my understanding at all.

I don’t remember learning anything about menopause at school.  They seemed to concentrate only on how NOT to get pregnant and so my knowledge of menopause was sketchy to say the least!

My mum tried giving me a book about the menopause when I was in my early thirties, she’d realised that by the time I was of the age to have the menopause she wouldn’t be here and she wanted to offer her support.

At the time I thought she was slightly mad, but now I appreciate the love that she showed me in that gesture. So as I headed towards 50, I realised that menopause might be looming, but it was still a very abstract concept. I wasn’t sure what to expect.

When will the menopause happen? How would I know? What can I expect?

My head was full of questions about the menopause. When was it going to happen? How would I know when I was starting the menopause, what should I expect? Did it mean that I’m going to be permenantly grumpy too? (I asked my children this, they said I always am anyway which I thought was charming!)

I’ve learned that the average age for a woman’s periods to stop is around age 51/52 in the UK. Menopause is where periods have ceased for 12 consecutive months. So far so good. Periods stop, I can manage that!

Then I read on further. It seemed that there were many, many symptoms associated with the menopause and the transition phase in the run up to periods stopping. This transition phase is known as the perimenopause.

All manner of delightful things can happen in perimenopause from loss of libido, stress incontinence, vaginal dryness, to mood swings, anxiety, low mood, loss of bone mass, irritability, hot flashes, night sweats, you name it! I started to quiver a little. One article I found listed 34 different symptoms of menopause! 34! And to make the whole thing worse, it could last for years!

It reminded me of the time when my mum had explained what periods were and when she’d told me that they lasted around a week. I could cope for a week. Then she dropped the bombshell that it wasn’t a single, one-off once in a lifetime week, it was one week out of every four, for approximately the next 35+ years. I can still feel that feeling of complete horror at the very thought. And now I’m having to face the reverse of all this. 

Fortunately I soon found out that it doesn’t always last for years and some women are lucky enough to experience little or no symptoms other than the gradual ceasing of their period cycle. Phew!

How do I know if I’m experiencing the perimenopause?

Often one of the first signs is a change in your cycle, it could become longer or shorter, or heavier or lighter than usual. You might notice some of the other symptoms, experience hot flashes or night sweats. Digestive issues can also appear (although it’s always very important to get any digestive discomfort, bloating, cramping or changes in stools checked by your GP, just in case) 

Anyway once I’d stopped quivering at the thought of all these potential symptoms I decided to see if anything could be done to help with them. Or was I supposed to just lie there, in a grumpy heap, feeling everything shrink back and pack itself away?

About the menopause. Image of women doing yoga in menopause

What can I do to help myself during the perimenopause or menopause?

Fortunately the more I read about the menopause the more I found that things like having a good, balanced, nutrient rich diet (and keeping out of the way of sugar) can help massively, as can exercise. Now after being traumatised by school P.E lessons, I am still a little nervous around the idea of exercise but it sounds like the nicer sorts of exercise can be helpful. Like Yoga and Pilates.

Both are great for building strength and for calming anxiety and boosting low mood. Pilates can be particularly helpful for alleviating stress incontinence. 

relaxation

Keeping stress under control is also a key factor during the perimenopause and menopause. Unfortunately this time can also coincide with having to hold down a job, juggle child care responsibilities, cope with elderly parents, as well as be a partner and friend. So this time can naturally be stressful, especially if you never get any time to yourself. Making a conscious effort to release stress (or actively avoid stress where possible) and to build into your lifestyle pockets of time where possible to relax and unwind, of taking any opportunity you might get to nourish yourself and your soul can make all the difference.

Even if it’s taking 5 minutes a day to do absolutely nothing (or to meditate, or to just sit in the garden with a cup of tea, or to stand in the shower and let water cascade over you) As a qualified Reflexologist and Massage Therapist my go-tos for destressing are Reflexology and Massage (especially if used in conjunction with essential oils) but we’re all different. Some of my friends have recently taken up wild-swimming and find that totally relaxes them. Find what works for you and make sure you pencil it into your own diary with the same fervour as if it was a work based appointment or a meeting with a friend!

 

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  Resources

Check out my article What is Menopause for more information of some of the more common symptoms

NHS article on Menopause

Read my article on Simple ways to Keep Active to help you effortlessly slot exercise into your day

Find me on Pinterest

 

Join in the Conversation!

Come along and ask questions and get answers to your own menopause / perimenopause/ postmenopause questions by joining my Facebook Menopause Support Group 

https://www.facebook.com/groups/menopausesupportuk

 

 

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