Learn our consultants’ solutions to the vital questions the #LumityCollective have requested about menopause and their menopausal journey
All through Menopause Consciousness Month we have been on a journey of discovery and empowerment and having conversations that matter, fuelled by the #LumityCollective’s insightful questions on ladies’s well being, menopause, and well-being. We’re excited to share the precious solutions supplied by our panel of industry-leading consultants…
Hear from our consultants
Q. Throughout menopause I’ve struggled to remain asleep for various hours, what can I do to handle my sleep higher?
A. “One of many important causes for adjustments in sleep patterns as we age is because of adjustments in our circadian rhythm. The circadian rhythm is the inner organic clock that regulates the sleep-wake cycle. As we age, the circadian rhythm can turn into much less common and fewer attentive to exterior cues, corresponding to mild and temperature. This will make it harder to go to sleep and keep asleep.
– Preserve a daily sleep schedule: Going to mattress and waking up on the identical time day by day will help to control your physique’s inside clock and make it simpler to go to sleep and keep asleep. Sure, even on the weekends!
– Create a cushty sleep setting: Hold your bed room darkish, quiet, and at a cushty temperature. Use snug bedding and a supportive mattress.
– Keep away from caffeine and alcohol near bedtime: Caffeine and alcohol can disrupt sleep, so it is best to keep away from them within the night.
– Have interaction in common bodily exercise: Common train will help to enhance sleep by selling leisure and decreasing stress. Nevertheless, it is best to keep away from vigorous train near bedtime.
– Strive a respiratory train to assist sleep: The 4-7-8 respiratory approach will help to advertise leisure and make it simpler to go to sleep. To do that, inhale for a depend of 4, maintain for a depend of seven, and exhale for a depend of 8. Repeat this for a number of minutes.
– Strive meditation or studying: Participating in actions corresponding to meditation or studying will help to advertise leisure and make it simpler to go to sleep.
– Strive pure dietary supplements: Magnesium, or holy basil will help to enhance sleep by selling leisure and regulating the sleep-wake cycle.
– Make a listing of issues to do earlier than mattress: making a listing of issues it’s essential do the following day or belongings you’re grateful for, it could possibly provide help to to loosen up and clear your thoughts earlier than going to sleep.
– Steer clear of screens no less than half-hour earlier than mattress: the blue mild that screens emit can intrude with the manufacturing of melatonin, making it tougher so that you can go to sleep.
– Strive a sleep masks, earplugs or white noise: When you’ve got hassle sleeping on account of mild or noise, utilizing a sleep masks, earplugs, or white noise will help to create a extra conducive sleep setting.
– The 15-minute Rule – it is a extremely efficient CBT approach to enhance insomnia brought on by anxiousness/stress. It goal behind the approach is that can assist you affiliate your mattress/bed room solely with sleep – as an alternative of frustration, or anxiousness, which may creep in when you’ve got insomnia. It may be a difficult rule to start with, however persevere and it’ll make a distinction!
Alicia Cooper I Certified Nutritionist & Proprietor of Lifebox Meals Co
Q. How do you take care of lack of vitality submit menopause and in addition a rise in anxiousness that I’ve turn into conscious of?
A. “It’s important to work on your sleep routine to help with a drop in energy levels. Going to bed and waking up at the same time is sleep hygiene rule 101. Avoid screens at least a couple of hours before falling asleep as the blue light they emit tricks your brain into thinking its daytime. It’s also essential to stay hydrated as dehydration leads to fatigue. Mindful techniques like yoga, meditation and breathing exercises have been known as beneficial to counteract anxiety. Also try to implement small self-care habits where you can to nourish your wellbeing through healthy nutrition, good sleep & work-life balance.”
GenM I The Menopause Accomplice for Manufacturers
Q. I’ve gained weight since going by means of menopause, what can I do to keep up a superb health stage and optimistic physique picture post-menopause?
A. “Physical activity has so many benefits, particularly during and after menopause, from weight management, to bone strength, cardiovascular health and mental health. Find activities you enjoy, workout with a friend, and/or find ways to easily incorporate exercise into your everyday life. Build up gradually to avoid injury. A combination of strength training and cardio will likely help you achieve the best results.
Cardio can include anything from a brisk walk, to cycling, running or swimming. Strength training is key to preserving and rebuilding muscle, as amount of muscle we have naturally declines with age, but exercise can help slow this decline.
Strength training is also key for bone strength. Lifting heavy objects, doing a circuits class or a weights session at the gym are all great options. Utilising a personal training to kick start you on a fitness plan that can easily be part of your routine can be a great way to get started, minimise injury risk and build confidence in the gym.
Move as much and as often as possible during the day. Break up sedentary periods by going for a walk or taking the stairs.
Always speak with your healthcare provider before starting a new exercise regimen or if you have any health concerns.”
Lindsey Ormond MSC R.Nutritionist I Lumity’s Chief Nutritionist
Q. How does Lumity helps with hormonal balancing vs. hormonal remedy?
A. “Lumity’s Feminine Morning & Evening formulation has been designed to optimise the consumption of key vitamins which might be essential to general well being and wellbeing. That is vital in supporting a number of processes and techniques within the physique, significantly throughout perimenopause and menopause. The formulation additionally incorporates key vitamins that help hormonal functioning and manufacturing, corresponding to iodine, pantothenic acid, vitamin B6 and sage.
Hormone substitute remedy is a medical remedy that entails remedy with hormones corresponding to oestrogen and/or progesterone to switch the drop that naturally happens throughout menopause.”
Lindsey Ormond MSC R.Nutritionist I Lumity’s Chief Nutritionist
Q. My pal informed me she’s been having dental issues associated to menopause – can that basically occur?
A. “You can be more susceptible to dental problems during menopause. Due to a decrease in estrogen level, your body and especially your mouth gets drier, which makes your teeth more sensitive to bacterial infections and decay. A low estrogen level also puts you more at risk of osteoporosis, which can lead to a loss of bone density in your jaw. Below are some of our top tips to help with dental health during menopause:
– Brushing. It is vital to keep in mind that dental well being must be constant. It’s particularly vital to brush your enamel utilizing a fluoride toothpaste earlier than mattress and one time in the course of the day. Moreover, think about using interdental mini brushes bristling between your enamel too, or floss for those who want.
– Common dental check-ups. Attempt to have six-monthly check-ups to stop dental issues.
– Wholesome diet & way of life habits. Balancing your sugar consumption & avoiding smoking will enhance blood stream to your gums & cut back the danger of an infection.
– Keep hydrated. Attempt to drink water (no less than 2l/day) constantly all through the day, relatively than consuming a big quantity on the finish of the day. Sugar-free gum or a dry mouth spray would possibly assist too.”
GenM I The Menopause Accomplice for Manufacturers
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