The Hormonal Balancing Act. How to lead with lifestyle and anchor yourself in mid life.

I am privileged to work with multiple businesses to support employees going through the menopause alongside my 1-1 clients. But despite a huge rise in awareness over the last 5-10 years, media campaigns, celebrity involvement and some policy change I am still seeing many women still suffering acutely from menopausal symptoms. We are reminded this is not an illness, it is ‘just’ a transition and a natural phase of life. While that is the truth, the reality is the effects can be debilitating, prohibitive, frightening and disorientating with a very personal experience for each of us. On average this phase lasts 4 years, but in some cases over 10 and others all their life! Why then is change taking so long and many of us still struggling?

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Stigma and Misunderstanding

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Despite efforts to raise awareness, there can still be stigma surrounding menopause, and many women may not feel comfortable discussing their symptoms openly. This can lead to a lack of understanding and support from both healthcare providers and society at large. Even the language we use around it feels belittling for many.

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Lack of Education

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Many women may not be fully aware of the range of menopausal symptoms or the treatment options available to them. Without proper education, they may not recognize their symptoms as related to menopause or know how to manage them effectively.

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Limited access to healthcare and sometimes medication

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Access to healthcare, particularly for marginalized communities or those in rural areas, can be limited. This can prevent women from seeking help for their menopausal symptoms or accessing appropriate treatment and support. Expense of alternative treatments can also preclude wider accessibility.

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Medicalisation of Menopause

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Menopause is often treated as a medical condition rather than a natural phase of life. This can lead to overreliance on pharmaceutical interventions and a lack of emphasis on holistic approaches or leading with lifestyle to manage symptoms.

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Wide ranging and huge variability of symptoms

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There are over 100 symptoms associated with the phases of menopause. The can vary greatly from woman to woman, both in type and severity. This variability can make it challenging to find effective treatments that work for everyone. From the lesser known symptoms like seizures to unbearable heat which is probably the most common it can be hard to get to the bottom of the cause being menopause sometimes. I see women struggling with the medical profession to get the tests they need to understand exactly what is happening in their bodies.

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Workplace Culture

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Many workplaces (and I am lucky to support in some) may not yet have policies in place to support women going through menopause. This can lead to difficulties managing symptoms while trying to maintain productivity, not to mention self esteem and may contribute to women feeling reluctant to disclose their symptoms or seek accommodations.

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Overwhelming ‘life’ responsibilities

Most women I work with are trying to juggle teenagers while managing ageing parents at this point in their life. While working full time. They struggle to find the time and space for themselves to navigate this stage of life with the attention to self it demands.

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Addressing these challenges requires a multifaceted approach that includes education, de-stigmatisation, improved access to healthcare, and greater support both within the healthcare system and society as a whole.

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Becoming Hormone Literate

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However, there is much we can do to empower ourselves in this stage and I work specifically with women to plan this second half of their life and to manage the symptoms in some ways they may not have thought of. This may be 100% naturally or with a mix of HRT. This time of life can be freeing and liberating if we navigate it purposely and spend time to create our life story ongoing. But leading with lifestyle undoubtedly gives us the underpinning structure and anchors to best support our bodies and minds in this phase:

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Nutrition

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A balanced diet rich in nutrients can help alleviate menopausal symptoms and support overall health during this transition. Specific nutrients and dietary components, such as calcium, vitamin D, omega-3 fatty acids, and phytoestrogens, have been linked to reducing symptoms like hot flashes, mood swings, and bone loss. Including plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in the diet can provide essential nutrients and support hormone balance. Acerola cherry, pistachios and magnesium rich foods can help support sleep. As can herbs like Ashwaganda playing a role in accessing the parasympathetic body. Additionally, avoiding excessive caffeine, alcohol, and spicy foods, which can trigger hot flashes and disrupt sleep, may help manage symptoms.

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Sleep

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Menopausal women often experience sleep disturbances, including insomnia, night sweats, and restless sleep. This can even change seasonally. Prioritising good sleep hygiene practices and a sleep wind down schedule can help improve sleep quality and mitigate these symptoms. We have to stimulate the mechanisms of sleep and much in our habits can inhibit this including blue light and electric lights. Establishing a regular sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment (e.g., cool temperature, dark, quiet room, using ear plugs etc) can promote better sleep. Avoiding stimulants like caffeine, heavy exercise and electronic devices before bedtime and managing stress through relaxation techniques like meditation, HeartMath or deep breathing exercises can also support restful sleep allowing melatonin to rise.

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Exercise – a balance of both sympathetic and parasympathetic

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Regular physical activity has numerous benefits for menopausal women but most of us need to switch up the way we have been exercising all our lives as our hormones change. We also need to include calming energies so Yoga, Tai Chi and Qiong help to support the adrenals and take stress levels down. Exercise can help alleviate menopausal symptoms such as hot flashes, mood swings, and weight gain, while also reducing the risk of chronic diseases like osteoporosis, heart disease, and diabetes. Both aerobic exercises (e.g., walking, cycling, swimming) and strength training exercises (e.g., weightlifting, resistance bands) are beneficial. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week. You do NOT have to work out for hours at a time. Work out a schedule that works either weekly or over the month. Following the moon’s phases can work well. Exercise can also boost mood, improve sleep quality, and increase energy levels, enhancing overall well-being during menopause.

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Carey Davis-Munro is a life coach who specialises in Wellbeing, supporting 1-1 and in organisations with leadership, training and group coaching. Carey also runs a 12 week Menopower programme to help lead with lifestyle.