Are you experiencing Menopausal symptoms?

Menopause - the natural change

Menopause is a natural change when the ovaries can no longer produce the hormone, oestrogen.

Over a period of years or decades (the perimenopause), the ovaries gradually become less active and efficient until, eventually cease to function naturally. When this happens, no more eggs are produced and periods cease.

This process normally happens after the age of 45 although can happen earlier (known as Ovarian Failure).

Peri-menopause & menopause Symptoms

Includes:

Mood Swings

Brain Fog

Lack of Motivation

Headaches / Migraine

Hot Flushes

Breast Tenderness

Weight Gain

Loss of Libido

Vaginal Dryness

Cessesation of periods

Depression

Joint stiffness

Joint pain

Decreased Confidence

Dry Skin

Vaginal Atrophy

Dry Eyes

Fatigue

Urinary issues

Heart Palpatations

Lack of Focus

Forgettfulness

Nutrition

Can make a difference to symptoms and overall wellbeing.

Soluble fibre 25g per day

Sweet potato

Blueberries

Oats

Black beans

Phytoestrogens

Soya

Lentils

Chickpeas

Omega 3 - Fatty Acids

Oily Fish

Flaxeeds

Protein

ieggs, meat, fish, legumes, and

dairy products.

Additionally, you can add protein powders to smoothies or baked goods.

Exercise & Movement

Exercise can help to ease some menopausal symptoms including: loss of muscle mass and bone density, lack of energy, depression,

anxiety and insomnia.

Regular exercise also releases endorphins, the happy hormone - this will help to ease stress and boost confidence and self-esteem.

Yoga / Pilates

can help to ease anxiety / low mood. Also great for keeping us mobile. Some studies show that yoga can have a positive benefit to symptoms such as hot flushes*.

Aerobic Activity

Aerobic activity / cardio can help you to maintain a healthy weight and shed excess pounds

Strength Training

helps keep bones strong as the stress that comes from tugging and pushing on bones nudges bone-forming cells (osteoblasts) into action.’

Walking

Walking has many benefits for our overall health, including: improving mood, reducing arthritis pain and stiffness, and lowering your blood pressure.

Herbal Remedies

Chamomile

Is a relaxant and can help with sleep issues, reduce anxiety and even help with vaginal dryness.

Sage

Is a relaxant and can help with sleep issues, reduce anxiety and even help with vaginal dryness.

Lemon Balm

This herb (which is a form of mint), can be helpful in treating sleep issues, anxiety, and GI symptoms.

St John's Wort

Traditionally used to help with low mood and anxiety but also has been shown to reduce hot flushes and night sweats.

Valerian

Sometimes referred to as ‘nature’s valium’ Can improve insomnia and night sweats

Red Clover

These compounds function similarly to oestrogen and may help alleviate symptoms such as hot flushes, night sweats, and bone loss.

Self-care Practice Ideas

Get enough quality sleep

Reduce alcohol intake

Meditate daily

Be Kind to yourself

Exercise Daily

Spend time in nature

Book a Massage

Create a good bedtime routine

Breathwork

How Reflexology Can Help

Regular reflexology treatments can help with the severity and frequency of symptoms*

• A reflexologist applies pressure to specific areas (reflex points) in your hands or feet. Each of these points link to different body parts and organs. Applying pressure to a specific point will help treat the body part it links to.
• This gentle stimulation helps to improve the blood and energy circulation, give sense of relaxation, and maintain the body’s homoeostasis.
• Reflexology can help to improve nerve function and increase feelings of well-being.
• Reflexology has been shown to reduce stress and anxiety. It is thought that this may be due to the release of endorphins, which are our body’s feel good hormones.
• Reflexology may also help to improve circulation by stimulating blood flow to the areas that are being treated.
• Menopausal women can often suffer with headaches and migraines.Reflexology may help to relieve these by reducing the tension in the muscles.
• Reflexology may also help to improve digestion by stimulating the digestive system.
• Reflexology may be able to improve sleep duration and quality.
• Reflexology can also help to rid the body of toxins and improving the lymphatic system.
• In conclusion, Reflexology can help to mprove overall health and well-being which can have a positive impact in reducing some of the more bothersome symptoms of menopause.