Women’s health and fitness day – Tips for the menopause and beyond!
You may be wondering, who am I to be helping you out and what do I know?
Well, what I do know is that at least once a day I get asked a question about menopause and what can be done to help…
What I also know, is that Dr Andrea Huddleston from Wellness Women’s Radio is a world leader in women’s health.
So, this week I’m sharing Dr Andrea’s Top Tips on how to manage menopause and hopefully keep you fabulous women fit and healthy this September (and beyond).
Normal menopause is 12 months, with no period, and no symptoms.
“Wouldn’t that be great” I hear you all saying.
Well, here are Dr Andrea’s Top Tips to help you. Enjoy!
Menopause Tips:
Targeted Lifestyle Changes:
- Avoid coffee and stimulants (coffee has been shown to lower estradiol levels – the good oestrogen). Try organic decaf or herbal tea.
- Cut out gluten – this is non-negotiable! There is a very strong link between oestrogen levels, ovarian function and gluten sensitivity and gut function. NO MORE GLUTEN!
- Include some whole soy i.e. tofu, miso, and tempeh.
- Increase FIBRE! Aim for 2 cups of vegetables per meal.
- Add flaxseeds to your meal. Flaxseeds contain lignans, an oestrogen-like chemical that also has antioxidant effects. In fact, one study showed that eating two tablespoons of flaxseed per day for 6 weeks reduced hot flushes by half! Add the flaxseeds to your morning smoothie and to your salads.
- Go gently with exercise – over-exercising will decrease your oestrogen levels even further. This means no running or jogging at the moment, brisk walks instead, stationary bike, cross trainers etc are fine. Please ensure you’re moving your body daily! Weight-bearing exercises like lunges, squats etc are brilliant.
- Add Maca to your morning smoothie (I’ve added a recipe for you below). Maca has been shown to improve hot flushes, anxiety, mood swings and other menopausal symptoms in women.
- Avoid alcohol as much as possible.
- Controlled breathing: box breathing i.e. breath in for the count of 5, hold for 5 and out for the count of 5, this can be performed for 10 minutes per day, and has been shown to reduce hot flushes by 40%.
Supplementation:
- Magnesium – is shown to reduce hot flashes, fatigue, distress and sleeplessness in menopausal women.
- Oestrogen Lifting Herbs – herbs such as Ziziphus, Tree peony, Rehmannia, Chinese yam etc work to aid in reducing hot flashes, insomnia etc.
- Vitamin E – This is the oldest remedy in the book for assisting symptoms of low oestrogen!
Breakfast Smoothie Recipe:
- Milk – of your choice (organic unhomogenised is best if choosing dairy milk).
- Good quality protein powder (organic, if possible, I can point you in the right direction if you need it)
- A handful of frozen, mixed berries
- 2,000mg Maca
- 2 tablespoons of raw cacao powder
- Tablespoon of cold pressed olive oil or coconut oil
- 1 tablespoon of flaxseeds (ground or whole)
I hope this helps and if you want to find out more about Dr Andrea then please visit her website and reach out to her for help and advice.
Have an amazing week.
Contact Bianca Downey for more information: info@postureandwellness.co.uk
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