World Menopause day falls yearly on the 18th of October and focuses on raising awareness for menopause and to support options available for improving health and wellbeing. The Menopause Nutritionist @emma.bardwell was happy to share with us some important facts and tips on how to go through the menopause;
The average age is 51
Menopause means ‘last period’
The lead up to menopause is when symptoms start and is known as perimenopause
Perimenopause can start in your 30s and last a decade, though the average is 5-7 years
Symptoms include: hot flushes, mood swings, palpitations, joint pain, brittle hair, dry skin, acne, loss of confidence, headaches and poor concentration.
Bone health is really important during this time: aim for 700mg of dietary calcium daily if you’re under 50 and 1200mg if you’re over 50.
Gut health can suffer at this time. Eat lots of fibre, plenty of colourful fruit and veg and some fermented foods like kefir and sauerkraut.
Women often complain skin gets dryer, more sensitive and itchy.
Night sweats can be very debilitating. Try sipping water, cotton sheets and keeping an ice cold YUYU Bottle nearby.
Alcohol and caffeine can worsen anxiety, hot flushes and sleeplessness.
Manage weight by eating protein at every meal, reducing refined carbs and building lean muscle.
Consider a magnesium supplement if you suffer from restless legs
An Epsom salt bath relaxes muscles and can help promote sleep.
There is lots of support available and many options to help manage symptoms. Please don’t suffer in silence.
Periods can become heavier and more painful around perimenopause. A warm YUYU Bottle can be incredibly soothing and help with cramps.
Emma's page on Instagram has lots of great info about coping with symptoms that come before, during and after the menopause and this is the post she did for YUYU on World Menopause Day
Follow Emma on instagram at @emma.bardwell
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