We know we need to sleep. It is a basic fact that adults need 7+ hours of sleep to be on top form and sleep deprivation is an effective form of torture leading to psychological and physical breakdown. Lack of sleep is a significant problem particularly as most of us do not have the luxury of doing nothing the next day and it is not a simple case of going to bed earlier tonight! When you are suffering from any form of insomnia, the creeping dread as you try to settle for the night facing the tossing, turning and exhaustion of at best sporadic sleep can be overwhelming and feel like your problem alone. So, what can be done and how can we cope with sleep deprivation? Take me through it, simply. Reasons for menopause related sleep deprivation are numerous and vary from woman to woman. A hot flash at night, night sweats, the need to go to the toilet (again), anxiety about the foregoing as well as anxiety in general are all factors to complicate a plain good night’s sleep. The falling levels of the hormones oestrogen, progesterone and testosterone that cause many of the peri- and post menopause’s unpleasant symptoms are joined by a gradual decline in melatonin as we age. This is not the place to be overly scientific, but very broadly melatonin is required for the circadian rhythm to work effectively and that circadian rhythm dictates our sleep/wake patterns. In short, there is EVERY reason why sleep is not straightforward for anyone, especially the peri or post menopausal woman with transitioning hormone levels. Fine, but I just want to sleep through the night. There are medical and non-medical actions which can be taken and it may be a combination of both which need to be tried. Medical Actions: it is well worth speaking to your GP about Hormone Replacement Therapy (HRT) and other medications to see if there is something which is suitable that can address your symptoms during the menopause transition, even if it is not a long-term solution. Non-medical actions to try are broadly lifestyle or routine changes: Have an evening and bedtime routine as well as one for waking up. Most people can benefit from training the body to follow a pattern. The idea being that this regularity will set the body so it responds in a predictable way. But don’t put pressure on yourself over this: we don’t need stress! Eating late and/or consuming alcohol or caffeine may also be unhelpful to inducing sleep as the body is engaged in digestion, which is hard work when it would ideally be resting as you sleep. Much is made of avoiding screen time just before bed, whether this is the blue light from these sources or the stimulation from social media or other online browsing, it is thought that all of these do not put the mind and body in a state ready for sleep. The same is true for other hyper stimulants e.g. don’t choose pre-bedtime to watch that horror film/have an argument/do that mortgage renewal. Your sleep environment is also important, the room temperature and darkness should be optimal and this tends to mean slightly cool and with limited or no light exposure. Supplements are opinion dividing. Natural remedies are promoted as being safer in the long term than over the counter or prescription medication. Do some research and be alert that not all supplements are proven, properly tested or quality controlled. Good quality supplements could certainly be beneficial though. I know all that, but I’m still awake! It does cause anxiety when the whole world seems to be asleep, yet you are still lying there with your mind whirring even though your body may be aching and tired and no matter what you do you are still awake. Telling you to count sheep may seem fatuous but there is an element of sense here. Some people like to get up and do something soothing, such as: read or meditate focus on breathing exercises – try breathing in for 4 counts and out for 7, on loop teach yourself that being awake is not a threat, this is important because your brain is seeing this threat as a stress and it will be extremely hard to sleep if your body is stressed calm and tranquil or even totally bored are the best states to be in to fall asleep and anything which can reduce the anxiety and stress will be helpful. Do not lie there worrying about this situation. The bottom line is that I’m still tired… Sleep deprivation can affect mood, increase appetite, result in physical clumsiness, brain fog and general tetchiness and this is a problem whatever your day holds for you. At this point it is a case of deploying some coping strategies. Try these: Gentle exercise. This is not the time for high octane or endurance exercise, which will fatigue your tired body even more. Eat well and stay hydrated. Caffeine and sugar hits should not be the first port of call. Of course, a little bit of coffee, but generally energy drinks, supplements that claim to keep you alert or sugary snacks are not beneficial. Stress management. There are things we all have to do and there are things which we feel obligated todo, try to separate the two and focus on priorities and yourself. Power nap up to 25 minutes. It doesn’t erase the effects of the previous night, but can be astonishingly refreshing. You are tired! Let people know – set some boundaries. The final word: Nothing lasts forever, don’t overly worry and you are not alone. Remember that often this is just a temporary state of affairs and with lifestyle changes or even medical help, the insomnia situation can improve or disappear. Above all, it is estimated that at least half of women have menopause related sleep issues so this is not rare. We would encourage you to chat to others and share experiences and support each other. Let us know what tricks work or even share your feelings about how sleep disruption is affecting your life. To be blunt it is not easy, but broader awareness of this issue affecting so many of us can only be positive don’t stay quiet or struggle on alone.

Hot flashes are a common symptom experienced by many women during menopause. They can be sudden and intense, causing a feeling of heat that can last for a few minutes or more. Specifically, as women approach menopause, their ovaries produce less oestrogen, which can affect the part of the brain that controls body temperature. The brain responds to the lower levels of oestrogen by sending out signals to dilate the blood vessels in the skin, causing a rush of heat to the upper body, neck, and face, resulting in a hot flash. Menopause may not be the most glamorous phase of life, but it doesn’t have to be a sweaty mess either. Let’s look at some tales from the menopause trenches and tips for staying cool and comfortable. Learn your triggers – one of the first steps to overcoming hot flashes is to identify your triggers. For many women, certain foods, drinks, and environmental factors can make hot flashes worse. Keeping a diary can help you identify patterns and determine what triggers your hot flashes. Common triggers include caffeine, alcohol, spicy foods, and stress. Practice Relaxation Techniques – Stress can be a major trigger for hot flashes, so it’s important to learn how to manage stress effectively. Relaxation techniques such as deep breathing, yoga, and meditation can help you reduce stress and anxiety, and may also help to alleviate hot flashes. Exercise Regularly – Regular exercise is an essential part of maintaining your overall health and well-being, and it can also help to reduce the frequency and severity of hot flashes. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like brisk walking, cycling, swimming, and strength training can all be effective. Stay hydrated – drinking plenty of water throughout the day can help you stay cool and hydrated, which may help to alleviate hot flashes. Avoiding alcohol and caffeine can also help to prevent dehydration and reduce the frequency of hot flashes. Embrace the Power of an ice pack – If you’re feeling hot and bothered, don’t be afraid to get creative with your cooling methods. Ice packs aren’t just for sprained ankles anymore. Keep a few in the freezer and pop them on your neck, forehead, or any other hot spots when you’re feeling overheated. Embrace the sweat – Let’s face it, sweating is just a fact of life during menopause. So why not embrace it? Choose breathable fabrics (cotton, linen), rock those sweat stains like they’re the latest fashion trend or make sweat wicking clothing your go to items. And if anyone asks, just tell them you’re “glowing” – it sounds much more glamorous than “drenched in sweat” or pretending to be oblivious. Fan-tastic – Invest in a good fan or two and keep them within arm’s reach at all times. Whether it’s a classic handheld fan or a high-tech cooling tower, fans are a lifesaver during hot flashes. And if you’re feeling extra sassy, you can even accessorise with a fancy fan that matches your outfit. Get Your Chill On – If you’re feeling adventurous, try a cryotherapy session. These treatments involve standing in a chamber filled with nitrogen gas that’s cooled to below freezing temperatures. Sure, it may sound a little crazy, but some women swear by it for reducing hot flashes and improving overall well-being. Plus, you’ll have a great story to tell your friends. Laugh – Laughter is the best medicine, so why not use humour to ease the discomfort of menopause? Gather your girlfriends for a menopause-themed movie night, read some hilarious menopause memes, or start a group chat to share your funniest hot flash stories. It’s much easier to cope with the heat when you’re laughing your way through it. Treat Yourself – Don’t forget to treat yourself during this challenging time. Indulge in some cooling treats like ice cream, schedule a relaxing massage or spa day, or splurge on some new loungewear. Menopause may be a rollercoaster ride, but with a little humour and creativity, you can stay cool and comfortable. So grab your fans and don’t forget to laugh – it’s the best way to weather the menopause trenches!

Let’s face it, hair loss is no joke. Thinning tresses can be a real blow to our self-confidence, and it’s something that many of us struggle with so why does our hair thin as we get older and what are some useful tips? Women may experience hair loss and thinning during perimenopause due to hormonal changes and fluctuations in oestrogen and progesterone levels. As women approach menopause, the production of oestrogen and progesterone decreases, which can affect hair growth and cause hair to become thinner and more fragile. Oestrogen helps to promote hair growth and maintain the hair’s thickness and texture, so when oestrogen levels decrease, hair growth can slow down and hair can become thinner. Additionally, progesterone plays a role in maintaining the hair’s strength and thickness, so a drop in progesterone levels can also contribute to hair loss and thinning. While it’s not always possible to reverse hair loss, there are plenty of ways to boost your hair health and prevent further damage. So let’s get to it – here are some strategies for coping with hair loss: Invest in Quality Hair Products Just because your hair is thinning doesn’t mean it has to be unhealthy. Invest in quality hair products that will help to nourish and strengthen your strands. Look for shampoos and conditioners that are designed for thinning hair as well as hair masks and serums that are packed with vitamins and nutrients. There are many products which are specifically target the over 40’s. Take Care of your Scalp Healthy hair starts with a healthy scalp. Take care of your scalp by using a gentle shampoo and avoiding harsh chemicals. Massage your scalp regularly to stimulate hair growth, and avoid tight hairstyles that can pull on your hair and cause damage. Embrace Your Natural Texture Your hair is thinning, you may need to embrace your natural texture. Instead of trying to force your hair into a certain style or texture, work with what you’ve got. If you’ve got curly hair, let it be curly. If you’ve got straight hair, embrace the sleek look. Experiment with different styles and textures until you find something that works for you. Keep hair down when possible to reduce the added risk of breakage from tying it up. Get Creative with Hairstyles Just because your hair is thinning doesn’t mean you can’t have fun with hairstyles. Experiment with different cuts, lengths, and styles until you find something that makes you feel confident and beautiful. And don’t be afraid to accessorise – a cute headband or scarf can be a fun way to add some personality to your look. The good news is that colouring the hair is not usually a problem, so keep the grey at bay guilt free. Eat a Healthy Diet A healthy diet is essential for keeping your hair looking its best. Make sure you’re getting plenty of protein, vitamins, and minerals – especially iron, zinc, and biotin. Foods like eggs, nuts, salmon and leafy greens such as spinach are all great options for promoting healthy hair growth. Make sure weight loss is planned, sudden drops in calorie intake should be avoided. Try a Hair Thickening Treatment There are many hair thickening treatments available that can help to make your hair look fuller and thicker. Look for products that contain ingredients like keratin, collagen, and biotin. You can also try a hair thickening spray or powder to give your hair an extra boost. Consider Supplements You may not be getting enough vitamins and nutrients from your diet, so consider taking supplements to support healthy hair growth. Biotin, vitamin D, and iron supplements are all popular options. However, it’s important to talk to your healthcare provider before starting any new supplements. Seek Professional Advice If your hair loss is severe or causing significant distress, it’s important to seek professional help. Your healthcare provider can help you determine the underlying cause of your hair loss and recommend appropriate treatments. They may also refer you to a dermatologist or hair specialist for further evaluation and treatment. In conclusion, experiencing thinning tresses can be a challenging experience, but it’s important to remember that there are many strategies to help cope with hair loss and keep your locks luscious. By taking care of your scalp, eating a healthy diet, considering supplements, trying a hair thickening treatment, and seeking professional help, you can maintain your hair’s health and appearance. Embrace your natural beauty and remember that your hair does not define your worth or beauty. As mature women, we have earned the confidence and wisdom to navigate this experience with grace and strength.

Menopause is a natural phase in a woman’s life that brings about significant hormonal changes. While menopause is often associated with hot flashes and mood swings, many women also experience aches and pains during this transitional period. These discomforts can range from joint pain and muscle aches to headaches and breast tenderness. In this blog, we will delve into the various aches and pains commonly associated with menopause and explore strategies to alleviate them, empowering you to embrace this new chapter of your life with greater comfort and well-being. Joint Pain: Menopause can contribute to joint pain and stiffness due to hormonal fluctuations and decreased oestrogen levels. This can affect various joints in the body, including the wrists, hips, knees, and ankles. Engaging in regular exercise, maintaining a healthy weight, and incorporating joint-friendly activities such as swimming or yoga can help reduce joint pain. Additionally, using heat or cold packs, practicing relaxation techniques, and considering over-the-counter pain relievers can provide temporary relief. Muscle Aches: Many women experience muscle aches and tension during menopause. Hormonal imbalances can lead to increased muscle tension and sensitivity. Regular physical activity, such as strength training and stretching exercises, can help strengthen muscles and improve flexibility, reducing the frequency and intensity of muscle aches. Massage therapy, heat therapy, and relaxation techniques like deep breathing or meditation can also provide relief and promote overall well-being. Headaches: Fluctuating hormone levels during menopause can trigger headaches and migraines in some women. Keeping a headache diary to identify triggers and patterns can be helpful. Managing stress, practicing relaxation techniques, getting regular exercise, maintaining a consistent sleep schedule, and staying hydrated are all effective strategies for preventing and managing headaches. If necessary, over-the-counter pain relievers or prescription medications can be discussed with a healthcare professional. Breast tenderness: Breast tenderness is another common discomfort experienced during menopause. Hormonal changes can cause increased sensitivity and inflammation in breast tissue. Wearing a well-fitting and supportive bra can help alleviate breast tenderness. Avoiding caffeine, reducing salt intake, applying warm or cold compresses, and practicing gentle breast self-massage can also provide relief. Seeking Professional Support: If aches and pains during menopause significantly impact your quality of life or persist despite self-care efforts, it is important to consult with a healthcare professional. They can evaluate your symptoms, provide personalised guidance, and recommend appropriate treatments or therapies tailored to your specific needs. While aches and pains can be a challenging aspect of the menopause journey, there are various strategies to alleviate discomfort and promote overall well-being. Engaging in regular exercise, adopting relaxation techniques, and seeking support from healthcare professionals can empower you to manage these symptoms effectively. Remember, you are not alone in this experience, and by taking proactive steps, you can navigate through menopause with greater comfort and vitality. Embrace this transformative phase and prioritise your physical and emotional well-being as you embark on this new chapter of life.

Peri-menopause, the transitional phase leading up to menopause, brings about a myriad of changes in a woman’s body and hormonal balance. One of the common challenges faced during this time is increased irritability and mood swings. These emotional fluctuations can have a significant impact on daily life, relationships, and overall well-being. However, there are effective strategies and techniques that can help manage and alleviate these symptoms. In this blog post, we will explore the causes of irritability and mood swings during peri-menopause and provide practical tips for finding balance and emotional well-being. Understanding the Causes: Irritability and mood swings during peri-menopause are primarily attributed to hormonal fluctuations. The declining levels of oestrogen and progesterone affect the brain’s neurotransmitters, leading to emotional instability. Additionally, other factors such as stress, sleep disturbances, and lifestyle changes can exacerbate these symptoms. It’s important to recognise that these feelings are a normal part of the hormonal changes occurring in your body. Prioritise Self-Care: Self-Care plays a crucial role in managing irritability and mood swings. Take time to focus on your physical and emotional well-being. Engage in activities that bring you joy and relaxation, such as practicing mindfulness, taking leisurely walks in nature, or indulging in hobbies that you enjoy. Prioritising self-care allows you to recharge and better cope with the emotional challenges of peri-menopause. Maintain a Healthy Lifestyle: A healthy lifestyle can have a positive impact on managing irritability and mood swings. Here are some key aspects to consider: Balanced Diet: ensure you nourish your body with nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive caffeine, sugar, and processed foods that can contribute to mood fluctuations. Regular Exercise: Engage in regular physical activity to release endorphins, boost your mood, and reduce stress. Choose activities you enjoy, whether it’s yoga, walking, swimming, or dancing. Even moderate exercise can have a significant impact on your emotional well-being. Prioritise Sleep: Quality sleep is essential for emotional balance. Establish a relaxing bedtime routine, create a comfortable sleep environment, and practice good sleep hygiene habits. If sleep disturbances persist, consult with a healthcare professional for guidance. Stress Management Techniques: Chronic stress can intensify irritability and mood swings. Incorporate stress management techniques into your daily routine to find emotional equilibrium. This may include deep breathing exercises, meditation, journaling, or engaging in calming activities such as reading or listening to soothing music. Find what works best for you and dedicate time to de-stress and relax. Seek Support: Navigating peri-menopause can be challenging, but you don’t have to do it alone. Seek support from trusted friends, family, or support groups. Connecting with others who are experiencing similar challenges can provide validation, understanding, and a sense of community. Additionally, consider talking to a healthcare professional who specializes in menopause to explore treatment options or receive guidance tailored to your specific needs. Irritability and mood swings during peri-menopause can be distressing, but there are practical strategies to manage these symptoms effectively. By prioritising self-care, maintaining a healthy lifestyle, practicing stress management techniques, and seeking support, you can find balance and enhance your emotional well-being during this transformative phase. Remember, each woman’s journey through peri-menopause is unique, so be patient and kind to yourself as you discover what works best for you.

This is Laila’s* story, which is so relatable and we love the fact that although she no doubt saw many positive physical changes, at its heart, this is a mindset change story. Changing the way you think is often the first step and harder than the physical changes that follow. I haven’t felt like myself for 20 years and over the past few years, more and more I have been falling deeper into a rut that I couldn’t seem to come out of. I think with the rush and pace of life, having three children in fairly quick succession and then also working full time. The time I used to have to care for myself seemed to have fallen away a long time ago. Worst of all, I found that I didn’t even really feel like making time for self-care as there was always the excuse of having to do something for the children or work. I was literally last on the list of priorities. When I hit my 40’s it was almost as if things physically started to fall apart from my birthday. I have had a niggly back since my first pregnancy and then I somehow injured a tendon in my foot that didn’t heal and I was generally achy and nowhere near as agile as I used to be. The shame was that I used to be pretty sporty and took part in everything and now I was worried about running or jumping from a small height in case I “injured” myself.  Then there was the slow weight gain. I was always a size 8-10 but I was now definitely a 10-8 (if the clothes were very generously cut). I told myself that was all fine and considering I had three children that wasn’t bad at all. The truth was, I was carrying quite a bit of excess weight and thought nothing of a glass of wine every evening after an exhausting day at work to unwind and eating whatever I wanted. I was convinced my one or two takeaways a week was very restrained compared to what it could be. But underneath here was always this feeling that I could be in such better shape. As time went on, I was becoming more and more out of shape and had totally lost the confidence to do anything about it. It was excuse after excuse – no time, too expensive and it’s not my thing. So what changed? For me it was a sudden stab of fear, the thought that it was all downhill from now and my body was old, I was hitting perimenopause and if I didn’t do anything about it I would just slide into a physical decline. I decided to go to a personal trainer, something I never had the time or money to do before. I didn’t suddenly win the lottery and stop work, I just reprioritised. I redirected the money I was spending on eating out for lunch during the week and takeaways into my training sessions. I won’t dwell on the details, other than to say I found a trainer who understood what I was experiencing and was passionate about keeping me on track and 2 years later, I am feeling even better than I did in my early 20s. I think my experience has taught me that it’s never too late and, cliched as it sounds, it is all about taking control of your life and choosing to make lifestyle changes. I have never regretted it and wished I had prioritised myself sooner. We love to hear your stories and if you feel more comfortable with not using your real name then that is totally good with us.

Many women want to know what to expect as their bodies go through a very natural transition yet grapple with identifying whether hormonal, physical and emotional changes they are experiencing are in fact the perimenopause, or just a case of other external factors such as stress at work. It’s therefore not surprising that one of the most common questions asked is what are the main symptoms and how do I manage these changes? The main common experiences are: Hot flashes Night sweats Mood swings Sleep disturbances including insomnia Fatigue Weight gain Memory problems Irregular periods Loss of libido Vaginal dryness Joint pain and stiffness Headaches Urinary incontinency or urgency Changes in skin and hair Changes in body odour Digestive problems Tingling or numbness in the hands or feet Breast tenderness or discomfort Increased risk of osteoporosis and heart disease It all sounds rather depressing doesn’t it but it’s important to note that perimenopause is a normal and natural process that every woman will go through, and it is not a disease or disorder and so let’s not think of it as such. Not all women experience everything listed above and for some, nothing significant occurs other than their periods ceasing. While for many it can be a challenging time there are many effective treatments available to manage perimenopause traits, both natural and medical. If you are experiencing events that are impacting your daily life, talk to your friends, as you’ll probably be surprised that at least 1 if not more are also facing similar changes. There is nothing more comforting than realising you aren’t alone, and you aren’t going mad, this is natural and others are going through it too.  It’s important to speak with your doctor to discuss potential treatment options. Right now, how many women are perimenopausal globally? It is difficult to estimate the exact number of women who are perimenopausal globally at any given time, as it’s a natural process that occurs gradually over several years and can vary in duration and intensity from woman to woman. However, according to a report by the International Menopause Society, it is estimated that approximately 1.2 billion women worldwide will be postmenopausal by 2030. This suggests that a significant number of women are likely to be in the perimenopausal phase leading up to the menopause at any given time. You are walking past these women all the time! So what’s the difference between perimenopause, menopause and post menopause? Perimenopause, menopause, and post menopause are all stages of a woman’s reproductive life cycle, with each stage marked by specific changes in the body and hormonal fluctuations. Let us clarify: Perimenopause: Perimenopause is the transitional phase leading up to menopause, during which hormone levels begin to fluctuate and gradually decline, leading to changes in menstrual cycles and various typical traits described above. This phase can last for several years and typically starts in a woman’s 40s but can be much earlier or in the 50s. Menopause: Menopause is the specific point at which a woman has not had a menstrual period for 12 consecutive months, marking the end of her reproductive years. Postmenopause: Postmenopause refers to the time after menopause, during which a woman’s hormone levels have stabilised at lower levels, and most menopausal symptoms have subsided. Women are considered to be in post menopause for the rest of their lives. Yay no more periods!

Ah, the joys of menopause! Along with the hormonal rollercoaster and hot flashes, many women experience the frustrating reality of losing elasticity in their faces. It’s like a sneaky game of hide-and-seek, where our once firm and radiant skin decides to take an extended holiday. But fear not! In this blog, we’ll explore the causes behind facial sagging during menopause and share some strategies to help you reclaim that bounce and firmness. So, let’s dive in and discover how to turn back the clock on sagging skin! Understanding the Culprits: During menopause, hormonal fluctuations cause a decline in collagen and elastin production, leading to reduced skin elasticity. This natural process can leave us feeling less confident about our appearance. But remember, you’re still the same beautiful, vibrant person, even if gravity is playing tricks on your face! Nourish Your Skin from Within: One of the best ways to combat sagging skin is to start from the inside out. Focus on a balanced diet rich in nutrients, vitamins, and antioxidants. Foods like fruits, vegetables, whole grains, and lean proteins help support collagen production and maintain skin health. Hydrating your body with plenty of water also works wonders for your skin’s elasticity. Skincare Superstars: Investing in a skincare routine tailored to your needs can make all the difference. Look for products containing ingredients like retinol, hyaluronic acid, and peptides. Retinol stimulates collagen production, hyaluronic acid hydrates and plumps the skin, and peptides help improve skin elasticity. Apply these products regularly and embrace the joy of pampering your skin. Facial Exercises: Just like a workout for your body, facial exercises can help tone and firm the muscles beneath the skin. Simple exercises like cheek lifts, forehead smoothers, and neck stretches can help tighten and strengthen the facial muscles. Plus, they’re a fun way to engage with your reflection and potentially discover your hidden talent for funny faces! Professional Treatments: If you’re looking for a boost in your skincare routine, consider professional treatments. Options like microdermabrasion, chemical peels, or laser therapies can help stimulate collagen production and improve skin texture. Consult with a dermatologist or aesthetician to find the best treatments for your specific needs. Protect Your Skin: Prevention is key! Shield your skin from harmful UV rays by using broad-spectrum sunscreen daily. UV damage accelerates skin aging and reduces elasticity. Additionally, avoid smoking and limit alcohol consumption, as they can contribute to premature aging and worsen skin sagging. Embrace Self-Care: Maintaining a positive mindset and engaging in self-care activities can do wonders for your overall well-being and, consequently, your skin’s health. Practice stress-reducing activities such as meditation, yoga, or indulging in hobbies you love. A relaxed mind and happy heart reflect in your face’s glow. While menopause may bring about changes in facial elasticity, it’s important to remember that beauty goes beyond outward appearances. Embrace this new phase of life with confidence, knowing that you possess an inner radiance that cannot be diminished. By nourishing your skin, following a consistent skincare routine, and adopting healthy habits, you can enhance your skin’s firmness and regain that youthful bounce.

We have been told for decades now to be proud of our bodies, whatever shape we are, and to be proud if there are marks from pregnancy symbolising the wonderous fact that childbirth occurred. A few stretch marks, a bit of saggy skin or even a little bit of extra weight was all fine. In fact, our thirties were great: less pressure to look a certain way and although many of us in truth could have been in slightly better shape, we felt good and we still felt “young”. However, there comes a point when we might become increasingly aware that our bodies are not looking quite as good as before. Despite religiously saying no to cake and lattes, the weight is creeping up and your side profile is showing a bulging stomach that may or may not be bloating. Lines are appearing on our faces and our skin just doesn’t seem plump. We don’t seem to look as good, we look tired all the time and things are starting to hurt. The reality is that ageing occurs and no amount of factor 50 application or organic juice consuming is going to change that. Of course, there are cosmetic procedures but that is another story. To speak more specifically about the process for women reaching the perimenopausal years the hormonal changes play a large part in what is happening to our bodies. Falling Oestrogen and Progesterone levels This can result in a number of symptoms including hormonal dips leading to low mood and anxiety, vaginal dryness, hot flushes, headaches and increased urinary tract infections. Fat distribution may change and sit more around the belly. You could also be bloated in a similar way to just before getting your period. Falling Testosterone levels Interestingly this “male” hormone which is always present in women, also drops and this can mean a lower sex drive, lower energy, brain fog and poor concentration. This lack of energy can directly affect the desire to go out and exercise or think about how to manage your diet. What is positive though is that these hormonal changes, which cumulatively may have led to our general wellness routine dropping as we really do not feel in the mood, do not signal the start of a downhill slide for our bodies.  Some changes can be reversed to a certain extent and certainly there is no need to accept that weight gain or a lack of suppleness is permanent. There are many things to consider in terms of lifestyle changes that can have a drastic result on physical bodies. As we care for ourselves during perimenopause and beyond, it has never been more important to prioritise the overall wellness and resilience of our bodies. A good place to start: 3 things Nutrition A diet PROPORTIONALLY high in protein will help maintain muscle mass which decreases from around the age of 30. An awareness of portion size and calorie intake is also important. Barring other health issues, for the majority of people, eating more calories than your body requires will lead to weight gain and eating less than required will lead to weight loss. Your individual calorie requirements may be far less than you expect! Educate yourself on the various dietary macros of fat, carbohydrates and protein and take control of what you are consuming. It is worth properly analysing your food intake and there are many apps such as Nutra Check or My Fitness Pal, which can aid in this. It goes without saying that limiting alcohol is a wise move. There are many calories in your favourite drink and very little nutritional benefit. Exercise All perimenopausal women can benefit hugely from resistance training to build muscle. During this type of exercise the muscles work against a force or a weight. As muscle mass declines as we go through the years, the best option is to train to build muscle in order to counteract the natural decline. This in turn will give the body the best chance to protect the joints, bones and muscles and to stay strong. (Many women worry about “bulking up” and looking muscly from weight training. It is physically not that easy develop bulging muscles and the more likely result is a toned, fit look. Don’t be scared!). Complimentary exercise includes some cardio, yoga and pilates and do not over look the feel good inducing as well as health benefits of a walk, swim, cycle or other exercise at a gentle pace. Sleep and Relaxation Sleep is a necessity and prioritising an effective sleep routine to optimise restorative sleep is a key component to being and looking well. During the perimenopause sleep can be disrupted due to hot flushes, anxiety as well as other unclear reasons. Try to increase the chances of a restful night’s sleep by keeping the bedroom cool, having some wind down rituals and not becoming too stimulated just before bedtime. Equally important is keeping on top of your stress levels. Stress causes the body to release the hormone cortisol, which can disrupt your normal balances leading to cravings for fatty or sugary food. “Comfort eating” is a real phenomenon and your ability to make healthy choices or control portions can be affected. Take Control It may be that your fluctuating hormones are making you feel bad or tired or anxious, realising this and recognising that this in turn has upset a healthy wellness routine is key to regaining control. Start by focusing on 3 key components of wellness – nutrition, exercise and sleep and relaxation, this is so important for getting back on track. Your routine may need to look different at this point in time, but change is good and you can feel like that confident goddess again.

Why the Nail Transformation? Hormonal Impact: Menopause is characterised by hormonal shifts, particularly a decline in Oestrogen. Oestrogen plays a role in maintaining the strength and health of your nails. When it decreases, it can affect the condition of your nails. Nail Changes Unveiled: What’s Happening? During menopause, your nails may become weaker, more brittle, and prone to peeling. They might also grow more slowly, and you may notice changes in the appearance of the lunula, the half-moon shape at the base of your nails, it could become less distinct or even fade. These changes are a natural response to hormonal fluctuation. The Science Behind the Nail Transformation Oestrogen helps regulate blood flow to the nail matrix, which is responsible for nail growth. A decrease in Oestrogen can lead to reduced blood flow, resulting in slower nail growth and changes in nail quality. Nails are primarily composed of a protein called Keratin. Hormonal changes can influence Keratin production, affecting nail strength. Nail Care: Strengthening Solutions Here are practical steps to maintain strong and healthy nails: Nourish from Within: Prioritise a balanced diet that includes foods rich in nutrients essential for nail health. Biotin, commonly found in eggs, nuts, and whole grains, contributes to nail strength. Iron from sources like lean meats and spinach helps prevent nail brittleness. Omega-3 fatty acids, prevalent in salmon, supports overall nail health. Moisturise: Apply a quality nail and cuticle oil or a moisturizing hand cream regularly to keep your nails and surrounding skin hydrated. Well-hydrated nails are less likely to become brittle or break. Gentle Care: Treat your nails gently to avoid damage. Avoid using them as tools for tasks like prying or scratching. Use a soft nail file and avoid excessive buffing, which can thin your nails. Stay Hydrated: Drinking enough water is essential for overall nail health. Proper hydration keeps nails flexible and less prone to breakage. Nail Hardener: Consider using a nail hardener or a strengthening base coat. These products add a protective layer to your nails, helping to prevent chips and splits. Supplements: If your diet lacks essential nutrients, consult with a healthcare professional about supplements like biotin or collagen, known for promoting nail health. Regular Trims: Keep your nails at a manageable length. Trimming them regularly reduces the risk of breakage and promotes overall nail health. Your nails, like many parts of your body, may undergo changes during menopause. These changes can be understood and managed with the right care. By focusing on practical steps like nutrition, gentle care, and hydration, you can ensure your nails remain strong and healthy.

All women of a certain age gain weight, particularly around the middle, and this just means you are perimenopausal. Surely that’s right? Plenty of women find their figures changing and the weight creeping up and often this is despite the efforts made to eat better and to fit in a bit more activity. It might be tempting to put this down to your hormones and assume not much can be done about it. We will examine what factors contribute to this weight gain and the steps that can be taken to get rid of it and why they are important. Can we blame those unstable hormones? Not entirely. Firstly, during your perimenopausal years, you will experience hormonal changes and this is natural. Levels of oestrogen, progesterone and testosterone will fluctuate and/or decline and this leads to physical and emotional changes. For example, you may start experiencing night sweats and hot flushes, you may feel deeply anxious over things you would have previously just dealt with or at other times there may be feelings of absolute rage that scare you with their strength. All these things can leave you feeling not yourself and quite exhausted. Hormonal changes also affect the fat distribution around the body, meaning that fat tends to be stored around the abdomen rather than the hips and thighs. However, it is important to understand that the hormonal changes during the perimenopause and after do not create the fat and nor do they prevent fat from being lost. What causes the weight gain? The weight gain is most likely to be caused by being in a calorie surplus, in other words eating more than our bodies need and storing the excess as fat. As we age, our lean muscle mass decreases and this in turn affects our metabolic rate as the body requires more energy when it is maintaining muscle than fat. The diet and lifestyle you had previously which didn’t affect your weight now may do so. We also tend to exercise and move less due to general demands of life such as an office job or feeling too tired. There is also the vicious chain of having interrupted sleep, perhaps due to anxiety or night sweats, leading to tiredness and less inclination to get up the next day and exercise or plan healthy meals, which makes you feel worse and possibly stressed, releasing cortisol which is a hormone that messes with your metabolism and makes you crave fatty, sugary foods all leading to overeating and less movement. The situation is slightly different for each person, but what we all have in common is that we can take control back of the weight gain. Why should we lose weight? From an aesthetic perspective, weight is extremely subjective, however from a medical lens, carrying excess weight raises the risk of heart disease, type 2 diabetes, respiratory problems and general health decline. Additionally, for some women, carrying more weight than they did before can affect confidence and energy. We like to focus on health and wellbeing rather than appearance! Awareness of change The menopause transition time is a wonderful opportunity to reset and refocus on yourself and looking after your wellbeing for your overall health and happiness. If you are aware that things have recently got you feeling far from your best, this is the moment to start making positive changes. It is not necessary to overcomplicate a new routine, start with these three areas to build a solid foundation for weight management and a healthy lifestyle. Eat Eating well is a great place to start. Small changes can make a big difference. Once you make a switch to less processed foods and look carefully at if your diet is rich in protein, healthy fats and a wide variety of vegetables and fruit, you can then think about portion sizes. Watch out for the calories in alcohol, it is surprising how a glass or wine or two a night significantly ups your calorie intake without providing much nutritional value. Be honest with everything that passes your lips and you may be surprised at how much you are consuming unwittingly: eating the children’s leftovers, having your third latte meeting of the day or being unaware that a glass of freshly squeezed orange juice has twice as many calories as a scoop of ice cream. Exercise and movement Maintaining muscle mass is so important to health and muscles require more calories than fat, which means a person with proportionally more muscle can consume more calories than someone who has less. A good weights programme will set you on your way to improving body composition meaning a reduction in body fat and an increase in muscle mass. Many women are afraid of weights either because they don’t know how to use them and the gym environment can be intimidating or they do not want to develop an overly muscled physique. It is actually very difficult to build muscle and without a lot of effort and time it is just not possible to turn into a female Hulk! Think a toned, strong body that means you can run for the bus, walk up the stairs or lift your suitcase off the luggage carousel – all useful everyday situations that will become much easier. Rest and Rejunvenate If you are burning the candle at both ends there are a number of cumulative effects which could lead indirectly to weight gain. Not being well rested will make it harder to get out there and get your steps in or to make time for a session in the gym. Equally, putting the body under stress causes it to release cortisol and this hormone has been found to increase cravings for sugary and fatty foods. Anyone stressing out is unlikely to be in the mood to calmly sit and eat their meals or even prepare healthy options. The body is complex and the biological, chemical and physical interactions vary for all of us. However, generally taking time to actively improve your stress levels and sleep will do wonders for your overall health and well being. You can take control There is no quick magic remedy for weight loss, it is all centred around a lifestyle change and adopting habits that are repeatable and incremental. Taking small steps will enable you to build the foundations for that lifestyle change. Educate yourself on healthy eating, a good exercise routine and how to minimise stress and recognise the power of sleep. If this is still overwhelming, do not be afraid to look for support whether from friends and family or the Elzen community.