Peri-Wellness Tips From the Founder of MPowder•
Posted on May 23 2021
While most women are familiar with the menopause, many are unaware of the often lengthier preface to menopause, known as perimenopause. Since symptoms of perimenopause vary for each woman in terms of frequency, intensity and duration, it can be difficult for a woman to pinpoint exactly when it starts for her. Often overlooked yet very real, perimenopause is a phasein a woman’s life that deserves more attention.
We're pleased to share these tips from Rebekah Brown who founded MPowder ,a plant-based supplement powder range designed to help women power through menopause.
The peri-menopause is the least talked about stage of menopause. And, a bit like the first trimester of pregnancy, it is often when we feel our worst. Our hormone fluctuations will be at their most extreme. And hormones impact our bodies and minds. So pre-emptively look out for the shifts; to hair, to skin tone, to weight. Exhaustion, bone ache, bloating, weight-gain, anxiety and trouble sleeping are also common.
Knowledge is power. Make sure you do your homework. Talk to a doctor - explore what options are available to you now. HRT is not something to be feared - and can be hugely helpful in both managing symptoms and mitigating the risk of disease as we transition through menopause. But HRT is not a silver bullet. And it isn’t right for everyone. A good menopause is about a 360 approach and the nourishment of our bodies and minds. Many of us will be lucky enough to live 40-50% of our lives post-menopausal. The peri-menopause is a chance to evaluate how you want your Part 2 to be. It is about rethinking habits and practices. Assessing what works, and what no longer serves you. And nudging yourself up the priority list (just a little!).
So, what can you do now to ensure you ‘Peri-Well’?
- Balance your blood sugar: What we put into our bodies has a significant impact in how we feel. And we can do much to manage our hormones through sound nutrition and smart supplementation. Now is the time to manage your blood sugar. Swap out industrial carbs for complex carbs (like: brown/wild rice, lentils, quinoa, oats, and wholemeal sourdough bread). Eating protein and fibre with every meal is critical in in stabilising blood sugar. A good PFF (Protein, fibre & good fats) breakfast to start each day is the secret for a hormone-balanced peri-menopause. Try eggs and avocado on wholemeal sourdough bread or overnight porridge with chia seeds, nuts, nutter butter, berries and a sprinkle of cinnamon. Adding fenugreek seeds to stews and stir fried and cinnamon powder to smoothies is another great (and delicious!) hack that can deliver a big impact.
- Love your liver: One of many important jobs the liver carries out is to to modify hormones to be more easily eliminated by the body. If your liver is under-functioning, hormone metabolism is reduced and can lead to oestrogen dominance. This is of particular importance in peri-menopause as progesterone levels start declining quicker than oestrogen levels. A “sluggish” liver will further contribute to an oestrogen / progesterone imbalance. We can do much with the food we choose. Cruciferous vegetables like broccoli, cauliflower, Brussel sprouts and kale, as well as Brazil nuts, artichokes, garlic and fibre-rich foods are all ‘liver foods’. Lemon juice and apple cider vinegar also support the liver and digestion by stimulating bile production. Remember to also drink plenty of water throughout the day, as without proper hydration your liver will struggle to detoxify anything.
- Listen to your body and move with your cycle: Understanding the power of your menstrual cycle can be invaluable as you head into peri-menopause. We want to be looking to build strength and endurance without depleting our bodies of energy. Look at both what you do and when you do it. For example, when you’re ovulating, your energy is often at its highest, making it the perfect time to incorporate endurance training. And research shows that undertaking strength training during your follicular phase may result in higher increases in muscle strength. Harness it, and it can be a super-power.
- Write a new script: The Chinese have a great phase for the menopause. They call it the ‘second spring’. With the right support, it can be a period of liberation and drive. Did you know, for example, that female entrepreneurs over the age of 45 are more likely to succeed in their business venture than the stereotype of the young kid in flip flops, working from a garage in San Fran? That how you view ageing determines how you age to such an extent that it can decrease your risk of developing dementia? That having a sense of humour can add 8 years to life? That women emerge from menopause happier, more comfortable in their own skin and more comfortable of their own views? We need to rewrite how we view midlife, menopause and beyond. The old script is woefully out of date. This life-stage should be a stepping up point not a stepping away. With the foundations set, you have the wisdom and brilliance to do anything. Grab it. Make Part 2 all about you.
With love, Rebekah, founder and chief guinea pig, MPowder.
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