Meno matter
These lifestyle tweaks could improve your menopause experience, whether you’re peri, pre- or post, says nutritionist and psychologist Dr Naomi Newman-Beinart.
1 PRIORITISE YOUR WELLBEING
Women tend to find that they juggle a lot, whether that’s family logistics, worklife or a busy social life; it can be a lot to manage at the best of times. If you’re not running on all cylinders, then you may notice that some of the most basic, everyday tasks feel more challenging. Brain fog can cause confusion, anxiety and stress, hot flushes play havoc with your day-to-day life, and disrupted sleep means you’re often left feeling exhausted. Make your menopause a number one priority and take your health into your own hands. There are plenty of tools out there that will help you deal with this time in your life and, thankfully, long gone are the days where women are forced to suffer in silence.
2 BREAK ANY BAD HEALTH HABITS
This means caffeine, nicotine and alcohol, which won’t be good for you at this time of life. Firstly, all three are stimulants, and whilst these are the most-commonly consumed ‘drugs’ worldwide, we should not underestimate the health implications, par ticularly during and in the run up to menopause. Drinking alcohol regularly can increase the severit y of symptoms such as hot flushes, night sweats, low mood and insomnia. Caffeine is reasonably safe in low doses, and tea and cof fee have been shown to have some health benefits. However, I suggest limiting your caffeine intake to no more than a few cups of tea or coffee a day, and definitely don’t consume it after 4pm if sleep is an issue for you. Also, there is never a good time in your life for smoking, but, as we age, the health risks associated with nicotine get worse. If you suspect you’re perimenopausal, now is a great time to quit. Women who smoke can actually go into menopause a full year earlier than those that don’t, and smoking can also intensify the symptoms of menopause, including hot flushes and difficulty sleeping.
1-in-4 …women will reportdebilitating symptoms during menopause.
3 PROTECTYOUR BONES
Menopause significantly speeds up bone loss and increases the risk of osteoporosis. Research indicates that up to 20 per cent of this loss can occur during perimenopause and menopause, and around one-in-10 women worldwide above the age of 60 are af fected by osteoporosis. Weight training, jogging, playing tennis and dancing are all good weight-bearing exercises. In addition, balance exercises may help you avoid falls, decreasing your chance of breaking a bone. It ’s also important to eat foods rich in calcium to build and keep strong bones. Vitamin D is essential for long-term bone and joint health. Without adequate amounts, your body is unable to absorb calcium, which is essential for strong bones. LinkNutrition VitaminDCompl
