How to feel better on your menopause journey

I teach a 5 Pillar approach that supports women navigating this time of life.

Focus on each of these pillars one at a time and see how things feel different when you do.

Super simple to follow, all you have to do is try.

The first thing is to realise there is no one-size-fits-all approach as we all have such a unique experience. However, maintaining a healthy lifestyle is crucial for managing symptoms and supporting overall well-being during perimenopause.

Here are some guidelines for nutrition, exercise, recovery, stress management, and sleep hygiene:

Pillar 1 : NOURISH

Focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.

Include foods rich in calcium and vitamin D to support bone health.

Limit caffeine, alcohol, and processed foods, which can exacerbate symptoms such as hot flashes and mood swings.

Stay hydrated by drinking plenty of water throughout the day.

Pillar 2 : TRAIN

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, as recommended by the World Health Organisation.

Incorporate strength training exercises at least two days a week to maintain muscle mass and bone density.

Choose activities you enjoy, whether it's walking, swimming, cycling, yoga, or dancing.

Listen to your body and adjust your exercise routine as needed to accommodate any symptoms or changes in energy levels.

Work with a coach sympathetic to the changing needs of your body at this time of life.

Pillar 3 : RECOVER

Stress Management is critical as our hormones fluctuate, practice relaxation techniques such as deep breathing, meditation, progressive muscle relaxation, or mindfulness to reduce stress and promote relaxation.

Engage in activities that bring you joy and help you unwind, such as spending time outdoors, gardening, reading, or listening to music.

Set boundaries and prioritise self-care to avoid feeling overwhelmed by responsibilities.

Seek support from friends, family, or a therapist if you're struggling with stress or emotional challenges.

Getting enough good quality sleep is super important and sits high on the priority of list of giving yourself time to adequately recover. Developing a good Sleep Hygiene practise will really help with this.

Maintain a consistent sleep schedule by going to bed and waking up at the same time each day, even on weekends.

Create a relaxing bedtime routine to signal to your body that it's time to wind down, such as taking a warm bath, reading, or practicing gentle yoga.

Keep your bedroom cool, dark, and quiet to promote better sleep.

Limit screen time and exposure to blue light from electronic devices before bedtime, as it can disrupt sleep patterns.

Pillar 4 : REFRAME

Cultivate a positive mindset by reframing negative thoughts and beliefs into more empowering perspectives.

Practice mindfulness, meditation, or deep breathing exercises to reduce stress, enhance self-awareness, and promote emotional resilience.

Challenge limiting beliefs and replace them with affirmations and positive self-talk to build confidence and self-esteem.

Pillar 5 : REPEAT

Consistency is key to achieving lasting results, so commit to making healthy choices and habits a regular part of your lifestyle. Set realistic goals and establish a routine that you can sustain over time, rather than relying on short-term fixes or fad diets. Track your progress, celebrate your successes, and adjust your approach as needed to stay on track and continue making progress toward your health and wellness goals.

By focusing on these five pillars - nourish, train, recover, reframe, and repeat - you can create a strong foundation for optimal health, vitality, and well-being at every stage of life. Remember to prioritise self-care, listen to your body, and seek support from healthcare professionals or other resources as needed along your journey.