Updated: Sep 18, 2021
From my own, fairly recent experience I've learnt that there are a quite a range of potential symptoms that women can experience. For example brain fog, extreme anger, hot flushes, night sweats, joint pain, fatigue, insomnia, decreased libido and vaginal dryness. Symptoms can start in the 30's, and it's vital that women are aware of these perimenopause symptoms (the phase leading up to the menopause). Looking back and what I now know, I think I was suffering with extreme anger outbursts in my late 30's. I am aged 50 years old and currently in the perimenopause phase. (Here's a picture in my new tennis outfit.)
The average of menopause is 51 years, and menopause is the point at which a women has not had a menstrual bleed for 12 months. This is the menopause and the phase after this is described as post menopausal.
There are lots of ways women can help support great health, and it's vital as women age, to keep fit and healthy. Firstly, food is crucial. What we eat is reflected in our health. Eat a Mediterranean diet, with a range of foods and colour. Vegetables, particularly cruciferous, and fruit for antioxidants. Are you taking on enough fibre? Look at your bowel movements - do you go at least every day? We need to excrete our waste product regularly. Good sources of protein, lean meat, fish, eggs, dairy, beans and lentils. Reduce consumption of process foods, white bread, biscuits, cakes. This will help to stabilise your blood sugar levels throughout the day, and less likely to want to grab a sugary snack when feeling and energy slump. Plus alcohol. Limit consumption as it has not nutritional value and will be stored as fat. Don't forget that we still need to consume the good fats for our cells and brain. Watch out for low fat labelled products as they are usually packed with sugar instead. Avocados, nuts, seeds and oily fish are great sources.
Moving your body is a brilliant way to not only feel great, boosting your mood, but also keep our bones strong, gain muscle (if weight training), which is going help burn fat. Being a Personal Trainer I do recommend that all women should be doing some type of weight bearing exercises. The intensity level should be moderate, so a leisurely walk is not enough, unless it's a challenging hill climb to get your heart rate up. Find something that you love doing.
It's all about creating overall balance and wellness in our life. Other lifestyle factors that need to be kept in check, are stress levels, sufficient restorative sleep and hydration. Connecting with others, socialising and having fun. I took up roller skating again last year and I really do feel like a big kid again - it is so much fun and makes me happy!
I do supplement what I eat with a high specification vitamin, mineral and antioxidant (Cellsentials), along with a fish oil product (BiOmega). Also a specific women's health product that contains red clover, liquorice and flaxseed extract, to help maintain a calm mood and clear head (EstroPro). More information on these products can be found in the attached article below from 'Ask the Scientist' website.
Use this link to order the vitamins, minerals, antioxidants and fish oil products:
I offer a 20 minute (or local walk) consultation to talk about fitness, health and wellness, which is free and with out any obligation.