Our recent episode with Sara Widdowson, a dietitian and women's health expert, about peri-menopause and menopause provided us with essential information and practical tips for managing these significant life transitions, making it a valuable resource for women and their supporters. Keep reading to find out what we learnt!
Understanding Perimenopause and Menopause
Perimenopause refers to the period leading up to menopause, characterised by hormonal fluctuations and various physical and emotional symptoms. Menopause is officially reached when a woman has not had a menstrual period for 12 consecutive months. Sara Widdowson emphasises the importance of understanding these phases: "Recognising the changes in your body and knowing what to expect can significantly ease the transition."
Common Symptoms and Challenges
Sara outlines the common symptoms women might experience, including hot flashes, night sweats, mood swings, and sleep disturbances. She highlights that each woman's experience is unique, stating, "There's no one-size-fits-all when it comes to menopause. Every woman will have her own journey."
Practical Tips for Managing Symptoms
- Maintain a Balanced Diet: Nutrition plays a crucial role in managing menopausal symptoms. Sara advises, "really good protein intake in the middle of the day, I think is really important."
- Prioritise Sleep: Quality sleep is essential for overall well-being. Create a calming bedtime routine, avoid alcohol, and consider natural sleep aids like magnesium or chamomile tea.
- Manage Stress: Practise stress-reducing techniques such as mindfulness, meditation, and deep breathing exercises.
- Seek Support: Don't hesitate to seek professional help and get advice tailored to you or reach out to the other people in your life.
Hormone Replacement Therapy (HRT)
Hormone Replacement Therapy can be an effective treatment for some women. Sara explains, "I definitely think HRT is really useful for lots of different people" However, it's important to discuss the risks and benefits with your healthcare provider."
Embracing the Change
Sara encourages women to view menopause not as an end, but as a new beginning.
"In Chinese culture, they call menopause the second spring, which I thought was such a cool way of looking at it. Females are kind of celebrated in this part of their community as, you know, being wise and having wisdom"
This is a time to focus on self-care and rediscover what makes you feel good. It's an opportunity to embrace a healthier lifestyle and prioritise your wellbeing.
Key Takeaways
- Awareness and Education: Understanding the phases of perimenopause and menopause can help women navigate this transition more smoothly.
- Lifestyle Adjustments: Small changes in diet, exercise, sleep, and stress management can significantly alleviate symptoms.
- Professional Support: Don't hesitate to seek help from healthcare providers, get in touch with Sara here!
Sara Widdowson's expertise provides a comprehensive guide for women facing perimenopause and menopause. By following her practical tips and seeking the necessary support, women can navigate this transition with greater ease and confidence.
For more detailed insights and advice, listen to the full episode of The O-Studio Podcast featuring Sara Widdowson here. To test your knowledge by listening to our bonus episode that includes a quiz - click here.
