1. Prioritise a Balanced Diet:
A diet rich in whole foods not only supports hormone balance but also helps reduce common symptoms like hot flashes, mood swings, and fatigue. Include plenty of fruits, vegetables, and whole grains to ensure a good mix of vitamins and minerals. Foods high in omega-3 fatty acids, such as oily fish (salmon, mackerel), flaxseeds, and walnuts, can help regulate hormone levels and may reduce the frequency of hot flashes. Additionally, make sure you get enough calcium and vitamin D to support bone health, as the risk of osteoporosis increases with the emergence of menopause. Dairy products, fortified plant-based alternatives, and leafy greens are all good sources.
Our favourite dish to ‘prescribe’ is our delicious Walnut Crusted Salmon with Asparagus and Broccoli Fried Rice packed with omega-3s, you’ll be eating a tasty meal full of fibre, protein and plenty of healthy fats. You can check out a brilliant range of NuMi developed recipes here.
If you’re looking for more support planning your meals, consider exploring our Health Check Packages which all include tailored nutritional consultations with meal plans built around you.
2. Stay Active:
Regular physical activity offers multiple benefits during menopause, from weight management to mood enhancement from endorphins; alleviating pain and lowering stress amongst others. Exercise helps boost energy levels, reduces anxiety, and improves sleep quality. In Norfolk women experiencing menopause symptoms can take advantage of the county's natural beauty – making staying active more enjoyable.
Here at NuMi we love Peddars Way and Norfolk Coast Path! Both provide picturesque walking routes that allow you to combine exercise with nature. Whether you prefer a leisurely stroll along the coast or a brisk hike through heathlands, these trails cater to different fitness levels with a variety of trail lengths.
We also highly recommend the Norfolk Broads, which provide lots of extra opportunities for all the family too. We understand younger members of the family might not be interested in a lovely coastal walk, enter The Norfolk Broads. With kayaking, paddleboarding, cycling, and immersive guided nature walks – these give you chance to active all together – all whilst helping to manage menopause symptoms.
However you achieve it, aim for at least 30 minutes of moderate activity on most days, and consider joining a local group or club to stay motivated and accountable.
3. Practice Mindfulness and Stress Reduction:
Stress can exacerbate menopause symptoms, making relaxation techniques an essential part of symptom management. Mindfulness practices like meditation, deep breathing exercises, and yoga not only reduce stress levels but can also improve sleep and help alleviate menopause-related anxiety. Our blog with Partner Eve Lawson ‘Navigating the Twists and Turns of the Everyday’ is a great read to get your started with practical tips
Regular mindfulness sessions have been shown to lower the frequency and severity of hot flashes, while also promoting emotional balance. Apps like Calm or Headspace offer guided meditation sessions tailored for beginners.
4. Consider Herbal Remedies and Supplements:
Herbal supplements such as black cohosh, red clover, and evening primrose oil are popular choices for managing menopause symptoms. These herbs have been traditionally used to help reduce hot flashes, night sweats, and mood fluctuations.
However, it's important to consult with a healthcare professional before starting any new supplements, particularly if you are taking other medications or have existing health conditions. Additionally, some women may benefit from taking magnesium supplements to help with sleep disturbances and muscle cramps, or vitamin B6 to support mood regulation.
For more support in this field consider exploring the range of services from our trusted friends and collaborators at Norfolk Menopause, providing personalised menopause care.
5. Sleep Hygiene:
Sleep disturbances, including insomnia, are extremely common during menopause due to hormonal fluctuations. Depending on the method of gathering data, as many as 6 in 10 women experience profound impacts on their sleep in self-reporting studies. Many of which report feelings of low energy and low mood – but it doesn’t have to be this way.
Establishing a regular sleep routine, avoiding caffeine in the afternoon, and creating a calming bedtime environment can help improve sleep quality both in terms of ease of falling asleep but also staying asleep throughout the night. Practices such as taking a warm bath before bed, using calming scents like lavender, and keeping the bedroom cool can also aid in achieving a good quality night sleep.
6. Connect with Local Support:
Sharing experiences with other women going through menopause can provide valuable support and reduce feelings of isolation. In Norfolk, finding local support groups or events can be facilitated by searching for terms like "menopause support group Norfolk," "women’s health meet-ups near me," or "Norfolk menopause fitness classes." Online communities and social media groups can also be great resources for connecting with others who share similar experiences and for finding out about local in-person events. Sometimes, just knowing that others are facing similar challenges can make a big difference.
Menopause is a natural phase of life, and while symptoms can be disruptive, they can be managed effectively through a holistic approach. Small, consistent lifestyle changes can contribute significantly to better health and symptom relief during this transition.
At NuMi, we understand that every woman’s experience with menopause is unique, and we’re here to support you with a comprehensive range of services designed to help you take control of your well-being.
Our offerings include tailored nutritional consultations, personalised meal plans, and expert fitness guidance, all aimed at helping you manage symptoms and improve your quality of life. Additionally, our Health Check Packages provide valuable insights into your current health, allowing us to personalise your care further and track progress over time.
Whether you’re seeking advice on diet, exercise, or specialised support, NuMi is committed to empowering you through every step of your menopause journey.
Sources:
- NHS UK. (n.d.). Menopause.
- British Menopause Society. Managing Menopause Naturally.
- National Institute for Health and Care Excellence (NICE). (n.d.). Menopause: Diagnosis and Management
- National Trails. Peddars Way and Norfolk Coast Path.
- Visit the Broads National Park: Discover the Broads
- National Center for Biotechnology Information. (2018). Managing Menopause with Natural Remedies.
- Women's Health Concern. (2022). Menopause and Insomnia Factsheet.
