Menopause Awareness Month: How to Manage Symptoms and Changing Hormones
It’s well known that menopause can bring a host of unwelcome symptoms, from mood swings and hot flushes to a dip in libido. But even before menopause begins, there’s perimenopause - the in-between stage that can last for years and often feels more like extended PMS. While it may sound daunting, this period is also a chance to understand the changes taking place in the body and take control of your daily wellbeing.
Manage your mood and mind
Anxiety, mood swings and the occasional “where did I put my keys?” moment are totally normal during menopause, but you don’t have to put up with it. Simple things like outdoor exercise, a few minutes of mindfulness or catching up with friends can do wonders for the mood and nervous system. If you still need support, try adding nutrients like omega-3s, B vitamins and magnesium, which are proven to help the mind feel clearer and mood feel steadier. MPOWDER Mood-Food blends botanicals like bacopa, ashwagandha, lemon balm and turmeric with magnesium, B vitamins and biotin to improve mood, focus and energy.
Boost bone health
As oestrogen levels drop, women can lose around 20 per cent of their bone density in the first five years following menopause, increasing the risk of developing osteoporosis. Strength training and adequate protein intake can help skeletal health, while keeping vitamin D and omega-3 levels topped up can provide additional protection. Try Equi London Menopause Oil Edition, which contains six nutrient-rich oils, including sea buckthorn oil (omega-7) to combat dryness, plant-based omegas 3 and 6 to nourish joints and evening primrose oil for hormonal balance.
Help your heart
Oestrogen protects the heart by regulating cholesterol, keeping blood vessels healthy and preventing fat build-up in the arteries. When levels dwindle, cardiovascular risk can rise. Studies show that eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in omega-3 fatty acids can support heart health by lowering triglycerides (a type of blood fat), improving circulation and reducing blood pressure. Try Bare Biology Life & Soul Capsules, which contain 1700mg of sustainably sourced omega-3 from wild caught fish.
Sleep solutions
Night sweats, overthinking or middle of the night bathroom trips can disrupt sleep. Try creating a calming bedtime routine like no screens, a cool, dark room and relaxing rituals. For added support, sip on Ancient & Brave True Nightcap, which is formulated to calm the chaos from the day with the help of nervous system soothing magnesium citrate and l-glycine, along with zinc citrate for hormone balance.