HEALTH REPORT
Beauty from within
Once referred to in hushed tones as “the change”, menopause certainly does bring an array of changes. Naturopath, Margaret Leedham suggests how to manage the more challenging ones. Embracing Menopause
• Calcium and vitamin D: Strengthen bones and reduce osteoporosis risk by eating dairy products, leafy greens and fortified plant milks, and practising safe sun exposure. • Omega-3 fatty acids: Lower inflammation and support heart and brain health with oily fish, walnuts and flaxseed. • Phytoestrogens: These plant compounds, found in soy, chickpeas and flaxseed, ease hot flushes. • Protein: This maintains muscle mass and supports skin repair. • Sage: May reduce hot flushes, night sweats and anxiety. • Zizyphus: Traditionally used to calm the mind and improve sleep. • Vitex (chaste tree berry): Supports hormone balance, libido, energy and sleep quality. • Bupleurum: Used in traditional Chinese medicine for hot flushes linked to stress and heat. TIP: Seek guidance from a qualified health professional before taking herbal supplements. Margaret Leedham brings a wealth of experience as a naturopath, educator, product developer and writer to her role as the Brand Manager for NutriVital. With over 26 years of experience, Margaret has also helped thousands of clients reach their health and wellness goals through an evidence-based approach. Hormonal changes affect skin and hair, but simple adjustments keep them both looking their best. Use a creamy cleanser which hydrates skin, rather than dries it out. Apply a rich moisturising cream while skin is still damp to lock in hydration. Be vigilant about sun protection, and use an SPF50+ product daily to prevent premature ageing. Wear gloves while performing chores, and apply hand cream containing sunscreen regularly. Use gentle, SLS-free shampoo and take omega-3 essential fatty acids, collagen and vitamin C to support both skin and hair health.
At menopause, oestrogen drops, menstruation ends, and fertility ceases. This raises risks of bone loss, heart disease, and stroke - but exercise, lifestyle changes, supplements, and diet can help offset these effects. Signs of menopause Every woman’s menopause journey is unique, but typical symptoms may include: • Hot flushes and night sweats: Sudden waves of heat, often triggered by caffeine, alcohol, spicy foods or stress. • Mood changes: Irritability, anxiety, low mood and lowered self-esteem. • Cognitive shifts: Forgetfulness, fatigue and difficulty concentrating. • Reduced libido and vaginal dryness: Declining oestrogen may cause discomfort and changes in intimacy. • Skin changes: Thinning, dryness and more wrinkles, as collagen and elasticity decline. Managing menopause Menopause usually occurs between the ages of 45 and 55, with 51 being the average. There are three distinct stages: perimenopause, menopause and postmenopause. Perimenopause is a transition phase lasting about three years, during which oestrogen, progesterone and testosterone levels gradually decline. This shift towards full menopause brings
physical and emotional changes – however, with the right self-care it can be a time of empowerment and renewal. • Dress in layers: Choose breathable, easy-to-remove layers to stay comfortable. • Identify triggers: Cut back on caffeine, alcohol, spicy food and hot drinks, if they worsen symptoms. • Keep active: Weight-bearing exercise, such as walking or using weights, supports bone health, while aerobic activity, like swimming and cycling, protects heart health and improves mood. • Manage stress: Meditation, breathing exercises and counselling ease mood swings and sleep problems. • Mindset shift: Reframe menopause as a stage of strength and renewal. • Stay hydrated: Drinking cold water eases hot flushes and supports skin elasticity. • Sleep well: Aim for seven to nine hours to restore energy and refresh skin. • Get regular check-ups: Include bone density scans, mammograms, blood work and mental health reviews. Natural approaches Nutrition, diet and herbal support provide powerful ways to manage menopausal symptoms and protect long-term health.
10
ISSUE 75 • 2025
Made with FlippingBook Learn more on our blog