Menopause Wellness East Anglia

04/01/2024

Fabulous day had yesterday on teacher training day here in East Anglia. Education on Menopause in the Workplace spending the Morning at Fairfield and Colneis School in Felixstowe and Afternoon at Hobart High School in Loddon. First day back at work since my hip operation, worn out but feeling accomplished 👍

03/01/2024

22/12/2023

Sore breasts can be an issue during peri menopause and extremely uncomfortable. Although symptoms such as these should always be checked by a doctor first to be sure they are menopause related, generally there is no cause for concern.

Making lifestyle changes can help to relieve the discomfort of sore breasts like reducing salt consumption and drinking more water. Mild dehydration causes fluid retention, which may worsen breast pain.

Avoiding caffeine can also help to reduce tenderness. Some people believe that maintaining a diet low in saturated fat may relieve breast pain too, as this can reduce estrogen levels.

Finally be sure to wear a supportive bras that fit comfortably, exercise regularly and avoid smoking x

18/10/2023

Every year on the 18th of October, World Menopause Day is held with the aim of increasing awareness, dispelling stigmas, and shedding light on the resources accessible for enhancing the health and well-being of individuals going through menopause.

The theme for World Menopause Day 2023 is cardiovascular disease. The link between reproductive factors and cardiovascular disease is another important aspect of menopause that women need to be aware of.

It is so important to take steps to reduce your risk of heart disease during this challenging period

Small lifestyle changes can make such a difference and improve your overall health. To lower your chances of cardiovascular disease, you are encouraged to:

🚭Quit smoking
🏃‍♂️Engage in regular physical activity
🥦Maintain a healthy diet
⚖️Keep a healthy weight
🛌 Get enough sleep
💊Prioritising regular health checks with your doctor is also key to quickly identifying and effectively managing risk factors including high blood pressure and diabetes

12/07/2023

Roasted Vegetable Quinoa Salad:

Ingredients:
1 cup quinoa
2 cups water
1/2 teaspoon salt
1 small sweet potato, peeled and diced
1 small zucchini, diced
1 small yellow squash, diced
1 small red bell pepper, seeded and diced
1 small yellow bell pepper, seeded and diced
1 small red onion, diced
2 tablespoons olive oil
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1/4 cup chopped fresh parsley
1/4 cup chopped fresh mint
2 tablespoons lemon juice
2 tablespoons tahini
2 tablespoons water

Instructions:

Preheat the oven to 425°F (220°C).

In a medium saucepan, bring the quinoa, water, and salt to a boil over high heat. Reduce the heat to low, cover, and simmer for 15 minutes, or until the quinoa is tender and the water has been absorbed.

Meanwhile, in a large bowl, combine the sweet potato, zucchini, yellow squash, bell peppers, and onion. Add the olive oil, paprika, cumin, and black pepper, and toss to coat. Spread the vegetables in a single layer on a baking sheet.

Roast the vegetables for 20 to 25 minutes, or until tender and lightly browned, stirring once.
In a small bowl, whisk together the parsley, mint, lemon juice, tahini, and water.

Fluff the quinoa with a fork, and transfer it to a serving bowl. Add the roasted vegetables and the parsley-mint dressing, and toss to combine.

Serve warm or at room temperature.

07/07/2023

Leafy greens

Kale, broccoli and spinach provide folate and B vitamins. Deficiencies in certain B vitamins have been linked to depression, as serotonin production may be obstructed by low B vitamin levels. Eating leafy greens should keep your B levels up. These nutrients are also essential for a healthy liver – which is partly responsible for regulating and helping balance certain hormones such as oestrogen, progesterone and testosterone. So a healthy happy liver helps to manage those troublesome menopausal symptoms

04/07/2023

Many women think that weight gain and other symptoms like bloating, hot flashes and joint pain during menopause are normal and can’t be stopped. But here’s the truth….

Estrogen helps to regulate metabolism, weight and reduce inflammation.

During menopause, we tend to see a drop in estrogen, which leads to faster weight gain due to decreased metabolic rate.

So don’t be too hard on yourself ladies and if you want to know how to increase your metabolism we discuss this in full at our events.

02/07/2023

Why am I so tired during the menopause?

Your hormones play an important role in regulating your energy production. As your hormones fluctuate in the perimenopause, so too will your energy levels. In this, fatigue and lethargy become more pronounced when oestrogen drops sharply.

The additional effects of low oestrogen, including night sweats, insomnia, and frequent urination, can also lead to fragmented sleep and increased fatigue.