- Ali
One of the biggest things that Davina McCalls’s appearance on Channel 4 talking about Menopause has had is to open up a dialogue to enable women to talk about what’s normal. One of the most common questions I hear when working with perimenopause and menopausal clients is “Am I going mad?” It’s safe to say you’re not.
As we go through perimenopause and into menopause we experience profound changes and often find it hard to cope, yet putting on a brave face is what we’ve been conditioned to do. Sometimes we have to admit we’re not OK, and that’s when the healing starts.
The last 18 months have been tough. You’ve seen less of the people you love and can’t do a lot of the things that make you happy. Throw menopausal symptoms into the mix and things can easily spiral downwards leaving you feeling overwhelmed.
Low mood and mood swings are common symptom of menopause.
So often we mask our feelings with busyness but tapping into how you feel and paying attention to this is sometimes the first step on the road to feeling better. Don’t let low mood, stress and anxiety creep up on you until it shows up as a full on crisis. Once your bucket is full of stress the tiniest pebble thrown in will have the flood gates opening and a full-on crash ensuing. Take moments of check in with yourself every day and acknowledge what it is that you’re feeling. You may find it useful to create a chart that helps you assess where you are and also plot how your mood ebbs and flows with your monthly cycle. I find most women still follow a monthly cycle even once they’ve stopped menstruating and understanding this can really shed a light on low moods, headaches and other symptoms of menopause.
Know your warning signs
Everyone reacts differently to feeling down, stressed or worried. Figure out what is normal for you. Do you usually:
Feel tired, emotional and tearful
Stop doing things you enjoy
Notice your concentration slips or experience brain fog
Feel restless or agitated
Find it hard to manage every-day tasks
Depend on alcohol or drugs more often
Some of these will be familiar but if you are experiencing them more than usual it’s worth noting them and seeking help if you need it. I’m always here to talk or join one of my menopause drop in clinics where you will meet other women experiencing similar symptoms.
Ways to help yourself
Firstly, give your body the best chance to feel better by boosting some key aspects of menopausal health.
Hormones
If you show signs and symptoms of being perimenopausal or menopausal speak to a GP about getting your hormone levels checked.
Nutrition
As tempting as it is to comfort eat when you’re feeling down, overwhelmed or stressed a more balanced diet will serve you better. There’s a close relationship between what’s happening in your gut and how your brain functions. A diet rich in vegetables, that’s low in sugar, salt, fast or processed foods, but rich in calcium, vitamin D and pre- and probiotics will help your gut and general health, as well as boost your energy levels and mood. Talk to me if you need help or advice, I work with individual clients to create meal plans that work for them and their family and have a variety of recipes on my blog.
Rest
Sleep is essential so try and get 7-8 hours a night - a consistent bedtime routine can really help you sleep and therefore feel better. If sleep or night sweats are a problem talk to me, I have some simple tools you can try.
Daily things to help
Connect with people – even if it’s just over zoom, a chat with good friends or family can lift the spirits, make you laugh and help you feel a little less alone.
Talk about your feelings – open up with a trusted friend or family member and let the “I’m fine” mask slip and you’ll often find a brighter perspective.
Set a routine – having a plan for your day can help you feel grounded when everything feels uncertain. Stick to set times to eat, sleep and exercise, using them as anchors throughout your day.
Make time for things you enjoy – try to find 30 minutes a day to do something creative, relaxing, or out in nature.
Add meditation or mindful exercises that focus on your breathing or relaxing your muscles into your daily routine. Check out my online meditations via my blog or join one of my free classes or cacao ceremonies online or in person.
Remember you are not alone – reach out to a friend or professional if you need help.
If you’re struggling with perimenopause or menopause, experiencing gut issues, or need support with energy levels, weight loss or weight management I’m here to help. Book a free call via my blog www.ali-hutchinson.co.uk or email: [email protected] or call to find out how I could help you on the path to a brighter future: 07973 843020.
