World Menopause Day 2023
Menopause Wellness and Information
Menopause Wellness – an insider’s guide can be downloaded here:
For clear, factual advice about peri-menopause and menopause, visit the patient arm of the British Menopause Society:
For those dealing with early menopause (Premature Ovarian Insufficiency), visit The Daisy Network for information and support:
Pelvic health with Hazel Eatwell
Hazel works for Nuffield Health in Cheltenham and also runs a clinic from Stow Physio at Bourton
You can contact Hazel directly by email: email@example.com
With the correct and regular practice of pelvic floor exercises, you can be dry in 8 – 12 weeks – no more expensive incontinence products, no more awkwardness. What is there to lose?
Take home messages:
1. Don’t suffer in silence. Symptoms of incontinence and pain during intimacy are common but not normal, and there is help. There are many treatment options so consider consulting a pelvic health physiotherapist directly or via your GP.
2. Easy wins:
- Use skin-kind vaginal lubricants/moisturisers
- Stop using irritating products/materials such as scented products or synthetic underwear
- Practice pelvic floor exercises daily
- Practice The Knack to prevent leaks when coughing or laughing
3. Seek support to stop smoking
4. Address constipation (see Mediterranean diet below)
Finding a physiotherapist:
You can visit the website of the Pelvic Obstetric and Gyaneacological Physiotherapists for physiotherapists by region.
The Squeezy App Directory also has listings.
The Squeezy app, endorsed by the NHS:
Lifestyle choices for menopause with Nicky Hall
Nicky runs FitActive Personal Training and specialises in working with women one to one and in small groups through all their life stages, and during menopause in particular.
Managing stress your way, eating and sleeping well and staying active with a mix of exercise that supports heart, bone and brain health will set you up with great habits that will support you through the fluctuations of peri-menopause, into menopause and beyond. Make this a change for the better.
Wellness through nutrition
Useful nutritional resources including recipes can be found by following these links:
The Mediterranean Diet in summary:
What is the Mediterranean Diet?
How does physical activity benefit your health?
Why am I gaining weight?
If you are thinking about making dietary changes, Dr Saira Hameed’s book, “The Full Diet” has some tasty recipes and approaches for eating patterns that have been tested within the NHS and are in keeping with healthy dietary practice. The book itself contains sustainable changes for anyone looking to lose weight, but the good habits described could apply equally well to maintenance.
Guide to Workouts
Next, move on to the simple band workout which is explained in the video but once you have the hang of it, you can work through it at your own pace. You could set up a workout timer (such as Tabata Pro) to time each exercise and rest interval.
The dead bug move is a great stomach and back strengthener which is fully explained in the video and can be done at your own pace once you are familiar with it.
Round off with a stretch for the major muscle groups.
A workout timer (such as Tabata Pro) can help to vary your sessions. To make a workout easier, increase the amount of rest time you have in between each exercise, or between each set of exercises. To make it harder, reduce your rest time and/or increase the length of time you spend on the exercise to do more repetitions. You could also replace the resistance band with a pair of hand weights.
To find something more challenging, take a look at this six exercise interval workout which is a mix of resistance and aerobic moves with optional dumbbells. Get to know the moves from the video then work through them for two or three rounds.
Exercise guidelines from the NHS recommend 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. The difference between moderate and vigorous can be seen as the difference between cycling on the flat and cycling uphill, or a doubles tennis match compared with a singles game. Aim to take exercise 3 or more times a week and find a variety that includes muscle strengthening, getting out of breath and in a form that you find enjoyable. A buddy can help you increase your activity levels as you can be accountable to and motivational for one another.
Here you will find videos explaining good technique for the squat and the lunge.