By Menopause Coach and Wellness Warrior Catherine O’Keeffe

I always say not to adopt the ostrich approach when it comes to menopause – don’t put your head in the sand! Preparation, information and knowledge will change your experience of these years and remember too not all women will experience symptoms – 1 in 4 will go through menopause with very mild to no symptoms at all. I firmly believe in the power of preparation here, once you know what menopause is, the symptoms that you may experience and how you can support yourself then you are setting yourself up for success in this natural life stage. These years are not only about managing symptoms but they are also about futureproofing your body for the years ahead – this is a path of opportunity, the years when you can pay more attention to your heart, bone and brain health to protect you for the future.

Supporting yourself in these years starts with looking at your lifestyle with a special focus on good food – ensuring a steady supply of fresh food, protein and non-processed foods.
Daily movement is key and this should include both cardio activities and also bone-strengthening activities like resistance training, and weights – this is the time to really concentrate on your bone health.

Sleep should be a priority, I always say deep restorative sleep is the bedrock of thriving through menopause – if you get sleep right it has a domino impact on many other aspects. Invest time in understanding how good your sleep is and where you can improve it.

Being aware of and managing stress in your daily life becomes a central theme, like broken sleep stress exacerbates many aspects of menopause so now you want to incorporate lifestyle aspects that will support you in relation to stress and ask for help if needed. Meditation, mindfulness, time to yourself, and laughter can all help lower excess cortisol.

This is also the time to investigate and understand those supplements that may provide essential support in these years – I am a fan of Cleanmarine MenoMin and love the combination of Soy Isoflavones, B Vitamins, Rosemary and Omega 3 it contains. You may just not be getting enough of these essential ingredients through your diet and adding a supplement can be very beneficial. Know all your options when it comes to these years – how best can you support yourself? What will work best for you – this is your menopause and your treatment options will be unique to you. 

Next is looking at your menopause tribe – my menopause tribe is my merry band of support that I have been using for years and it is varied and changes based on what I am experiencing. My doctor, acupuncturist, herbalist, osteopath, and pelvic health physio are great support – menopause is individual to each of us so your menopause tribe will be based on your own personal and life experience and it will change over the years…Menopause can last from 4-12 years so you will need to tweak your support over this time.

Some key people to consider for your tribe:

• Doctor/Menopause Specialist – keeping on top of your overall health is key and also being able to discuss with your doctor Hormone Replacement Therapy(HRT) - menopause is not one size fits all and HRT has an essential role to play where you do not get relief from the steps outlined above. Like everything, HRT takes time and patience so bear that in mind if you start this journey.
• Women’s Health Physio – I believe every woman should see a women's health physio during these years to check the strength of your core and bladder muscles.
• Pharmacist – a great local resource that can provide all-round information in relation to menopause.
• Nutritionist – your diet can support you through perimenopause or menopause so if you are concerned about your diet, consulting with a nutritionist can be a useful resource.
• Complementary Therapist – depending on your personal preferences and needs, you may find a complementary therapist beneficial – for example an acupuncturist or herbalist.