WWH Peri-menopause and Menopause Workshop Resources
Here you will find everything you need to progress with the ideas gained from the Women’s Wellness Hub workshop sessions for Peri-menopause and Menopause (also known as “Is it Just Me?“). Do have a good browse around and feel free to use the WWH Private Facebook Group to share feedback and questions – or make contact with FitActive through the Website Contact page, text or WhatsApp.
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:
Workshop talking points
During the WWH Peri-menopause and Menopause series of workshops, we will look at various aspects of health and wellness and how smart lifestyle choices can help to manage symptoms from anxiety to vaginal dryness.
Workshop 1: 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
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:
With the correct and regular practice of pelvic floor exercises, you can be dry in 8 – 12 weeks. What is there to lose?
Workshop 2: Your amazing brain with Karine Gazarian PhD
Karine is the founder of Artful Mindscape, which offers education about the transformative effects of art on our brains and bodies.
Brain health resources:
In order to gain more insight in caring for the female brain, Karine recommends The XX Brain by Lisa Mosconi:
You may want to look at further ideas for maintaining brain health here: Brain Health resources from Alzheimers Research UK
Workshop 3: Mindfulness with Sarah Jones
To find some calm in your day, find yourself a quiet place where you can be undisturbed for just 10 minutes, click on one of the headphone icons below and let Sarah take you on a blissful guided relaxation:
Workshop 4: Nutrition with Anita Loxton
This session offered nutrition information on how to eat well during perimenopause and menopause. Anita aims for you to feel empowered, educated and inspired to make positive nutrition changes, supporting you in your midlife and beyond.
Take home messages:
1. During your midlife, you need to stop thinking about restricting your diet or certain foods; instead, think about what you can ADD to your diet to support a healthy lifestyle.
2. Aim to eat a Mediterranean Diet, this diet focuses on a diverse range of plant-based foods with a moderate amount of fish, eggs, and poultry.
3. Try and go beyond eating ‘5+’ fruit and vegetables a day, instead aim for 30 different types of plant-based food a week, this will support your health and your gut/brain axis.
4. Aim to balance your blood sugars to prevent peaks and troughs; you can do this by adding protein and fibre to your meals, this will help you feel satiated for longer as well as adding variety to your diet.
5. Try and ensure your meals and snacks are balanced and include a protein source. Protein is great, it can help with energy production, sleep, mood and libido.
6. Become a mindful eater, if you have previously dieted a lot and restricted your food intake you may have lost your ability to listen to your internal body cues. These cues can tell you when you are hungry or full and can make a huge difference in how you enjoy your food and how much you eat.
Useful links recommended by Anita:
- Menopause and Diet: factsheet by The Association of UK Dieticians
- Managing menopause symptoms with nutrition and diet: British Nutrition Foundation.
- Changing Body Shape During Menopause
Recipes for energy balls:
Here you’ll find the recipes for the sesame and turmeric and ginger energy balls that made an appearance at the workshops. They’re easy to make – throw them into a food processor and blitz then roll into balls.
Other resources for nutritional support:
Excellent resources from the Zoe Health Study giving lots of science-based information about nutrition:
Learn how to nourish your body throughout all of life’s stages — including peri-menopause and menopause — and how to flourish as you age.
WWH resistance exercise sessions: Welcome and Introductions
Even with the best will in the world, finding the motivation to exercise can be difficult. It may help to have a read of this download to find out the extensive benefits that you can gain from even small amounts of physical activity. Listening to podcasts about the benefits of exercise can be helpful for motivation too.
Talking Points: What’s the point of exercise anyway? Download it here:
Hello and welcome
Equipment and timers
Guide to Workouts
Download workout guide here:
Resistance workout one
Resistance workout two
Resistance workout three
Resistance workout four
Core workout one
Core workout two
Core workout three
Core workout four
Here you will find videos explaining good technique for the exercises that appear frequently. Spot the differences in decor and hair do!