By Katie Lane, Cleanmarine Nutritionist
It’s New Year and time for resolutions – which we all know are much easier to break than to keep! But if you’re struggling with menopausal symptoms, this could be the time to make some essential lifestyle changes and fortunately Katie Lane, CleanMarine’s Nutritionist is here with 5 top tips that will set you on a better menopausal path in 2024.
- Rest up
It’s really important to try and get all the rest you need whilst you are going through menopause – and what better time to do it than when everyone is recovering from Christmas – the perfect time to hibernate. Most people need between seven and nine hours of sleep a night, but it could be the case that you are feeling more tired whilst going through menopause and need more. Rest is important for your hormone levels. Sleep and rest allow the body to heal, re-energise, and work effectively. During menopause, hormones produced by the pituitary gland in the brain help to regulate the balance of hormones within the body, like stress hormone cortisol, so it’s essential you give your body and brain the rest it needs.
- Limit sugar
Whilst small amounts of processed sugar in your diet can be healthily regulated by the body long term high-sugar diets could potentially make menopause symptoms worse. This is because sugar makes blood glucose levels fluctuate, as it is quickly digested for energy and enters the bloodstream creating sugar spikes. Research suggests that blood sugar level imbalances could be associated with hormonal symptoms. High levels of sugar consumption for menopausal women might therefore promote more symptoms, like frequent hot flashes and sweating
- Limit alcohol
Maybe you’ve opted to do dry January, but even if you haven’t, lowering alcohol intake might help with menopause symptoms. Alcohol affects many different systems and is known to impact mood, sleep, and digestion. The detoxification of alcohol also takes energy away from other systems, and can leave you feeling tired. Add this to your other menopause symptoms, and it can leave you feeling a lot worse than the hangovers of old. Instead opt for a soft drink or water, or go for long drinks with ice such as a spritzer, which will last longer.
- Keep a Good Routine
Keeping a solid, consistent routine during menopause can help you to reduce stress, and January is the perfect time to nail your routine for optimum health and wellbeing. If you’ve already got a dependable routine, Christmas may have just thrown a spanner in the works so now is the time to re-set and get back on track.
A good routine isn’t just about sleep, but all the things that make up your day. A consistent bedtime is just the starting point but make sure that you are eating healthy meals throughout the day, with lots of fruit and vegetables and incorporating some exercise. This doesn’t have to be hours at the gym, walking every day or doing yoga or Pilates will help to strengthen the body and calm the mind.
- 5. Supplement
Try a supplement such as Cleanmarine MenoMin consistently, which can help to regulate hormonal activity, increase your energy levels, and support heart function. Taking Menomin regularly is proven to have a positive effect on menopause symptoms such as hot flushes so you can be reassured that you are starting the new year on the right path.
MenoMin contains omega 3 and a multivitamin blend formulated for women 40+. Those unwanted feelings of tiredness and fatigue, which can be so draining, are reduced thanks to a combination of B vitamins and folate.
Looking after bone health becomes increasingly important as we age, especially as we approach the menopause, so MenoMin contains Vitamin D3 which contributes to the maintenance of normal bones. It also supports normal heart function. In trials[1], 81% said that that the product had a positive impact on their symptoms so just think of it as your all-in-one peri and menopausal daily supplement.
MenoMin is available from www.cleanmarineuk.com as well as Boots and Sainsburys and are both £12.99 for 30 capsules or £23.99 for 60 capsules.
[1] Menomin Peer Reviewed Study
An open-label, peer reviewed, pilot study, which took place over four months in September 2013. If you want to read the full study, please visit: https://bit.ly/2tVbN7M
