Conquering Menopause Naturally: Your Guide to a Balanced Transition
Menopause, a natural part of a woman's life, can bring on a wave of changes. Hot flushes, brain fog, sleep disturbances, and mood swings are just a few of the symptoms that can leave you feeling unbalanced. But fear not!
There are natural ways to navigate this transition and reclaim your sense of wellbeing.
Diet for Balance:
Fuel Up with Phytoestrogens: These plant-based compounds mimic estrogen, potentially easing symptoms. Load up on colourful fruits and vegetables, lentils and flaxseeds.
Hydration is Key: Drinking plenty of water helps regulate body temperature, a big factor in hot flushes. Try and aim for at least eight glasses a day.
Calcium and Vitamin D Powerhouse: Strong bones, tendons and ligaments become even more crucial during menopause, so include dairy products, fatty fish, eggs, mushrooms, leafy greens, and consider taking supplements to meet your daily needs.
Lifestyle Tweaks for Big Results:
Move Your Body: Regular exercise is a magic bullet for menopause. Aim for at least 30 minutes of moderate-intensity activity most days of the week. You'll sleep better, manage stress, and boost your mood.
Say No to Triggers: Spicy foods, caffeine, alcohol and sugar can exacerbate hot flushes. Experiment and identify your triggers to minimize discomfort. I found keeping a daily journal helped me!
Sleep Sanctuary: Night sweats can disrupt sleep, so establish a relaxing bedtime routine, ensure your bedroom is cool and dark, and consider natural sleep aids like melatonin if you're really struggling (consult your doctor if you're not sure).
Herbal Allies:
Black Cohosh: This herb is a popular choice for managing hot flushes and night sweats. However, research is ongoing, so discuss it with your doctor or health practitioner.
Ashwagandha: I call this my 'happy herb' which I found helpful when I felt down. May help to support the stress response, promote a restful sleep and support cognitive function. As a plant adaptogen it may also support vitality and help to improve energy levels
Evening Primrose Oil: This oil can help with dry skin as well as vaginal dryness (raw coconut oil can be helpful too), a common symptom in menopause.
Your Essentials:
Lavender: Perfect to unwind and relax ready for sleep (2 to 3 drops on pillow, or back of neck, and inhale from hands whilst taking really slow deep inhales)
Peppermint: Ideal for brain fog and hot flushes (1 drop on your hands, rub together, close your eyes and inhale through the nose and out of the nose as you feel your head clearing away that brain fog. Then place your hands on the back of your neck and down onto the front of your neck and chest, and feel the coolness....bliss!)
Clary Sage: Calming feelings of anxiety (2 drops on the back of the neck when needed)
Thyme: Balancing those hormones (3 drops over tops of feet 1 - 3 times per day)
Remember:
Talk to Your Doctor or Health Practitioner: While natural remedies can be helpful, it's crucial to discuss them with your doctor or health practitioner to ensure they're safe for you and won't interfere with any medications you're taking.
Find What Works for You: Every woman's experience with menopause is unique. Experiment with these tips and find the combination that brings you relief and empowers you to embrace this natural transition.
Menopause doesn't have to be a struggle. By embracing healthy habits and exploring natural solutions, you can navigate this chapter with grace and feel your best self along the way.
Book a Menopause Session with me and let's get this beautiful journey started, just click on the link below