No matter how much I try to deny it; I am getting older and while I don’t look a day over 35 there are some days my body feels like it’s 55! As we mature it’s only inevitable that our bodies will slow down and as it does we need to nurture it with love, respect and honor it with nutritious food and lifestyle changes.

As women, we go through a slightly different change to men and it’s called ‘Menopause’, a time in which our menstrual cycle starts to slow down and cease. There is no exact timeframe in which this change takes place as everyone is different however, it can start as young as 40 and as late as 55. So, what happens and how do you know if you’ve started the ‘change’? Well, the onset can be anything from irregular periods, mood swings, anxiety, headaches, insomnia, hair thinning, hot flushes, and night sweats. If you’re anything like me you’re probably saying: “OMG, I experience these. I must be menopausal” – STOP, slow down, and relax. A trip to your GP for a full blood test will provide you with all the answers you’re looking for.

Before making an appointment with your trusted GP it’s an idea to keep track of the changes taking place as this will assist your GP to diagnose what may be going on plus, you’ve been living in your body for a few years now so you should really know what’s normal and what’s not.

So, you’ve been to the GP and just discovered that you’ve started the ‘change’. I can only assume that it would bring some level of emotion just like when we first started our cycle. As a nutritionist, I’m not going to tell you what treatment plan you should be on as that’s a discussion you need to have with your GP, all I can do is support your treatment plan and enhance it with healthy food choices, lifestyle changes, and education. Let’s get into it.

Food – what should you increase and/or decrease from your diet?

  • Increase natural foods
  • Decrease processed foods
  • Increase vegetables, whole grains, legumes, nuts, seeds, fruit, protein, and healthy fats
  • Decrease sugar
  • Soy is a good option as it can help moderate hot flushes while slowing down bone loss
  • Increase calcium through dairy products and fish with bones (sardines and canned salmon)

Supplements – what can you take to support your diet? (Note: not to be taken without consultation by either your GP or myself after a full consultation)

  • Vitamin B6 & B12 – support feelings of stress and emotional strain
  • Probiotic – assist in maintaining a balanced intestinal and urogenital flora
  • Essential Fatty Acids & Vitamin E – may assist in reducing hot flushes
  • Calcium – supports bone density
  • Vitamin D – helps the body absorb calcium and therefore increasing bone mineralization and maintaining bone density.

Lifestyle changes to enjoy a stress-free change!

  • Exercise – increases good endorphins (we like these hormones ), reduces stress, reduces body fat, reduces the risk of cardiovascular disease, and increases bone density.
  • Meditation & yoga – both will promote a sense of well-being while keeping stress levels under control
  • Walk – go for walks along the beach or bushwalking with some girlfriends or be a tourist in your home city.
  • Lastly, spend time with the ones who make you laugh until you cry.

I hope I’ve given you some inside information on how to manage your way through this time of change. As always, I’m here if you need any further information.

“So many women I’ve talked to see menopause as an ending, I’ve discovered that this is your moment to reinvent yourself after years of focusing on the needs of everyone else” Oprah Winfrey.


Much love


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