Meno -PAUSE

 
 

I’m delighted to have qualified as a Menopause Yoga Teacher just as we celebrate World Menopause Day in October. I’m looking forward to sharing my new skills with you soon on the mat. To begin with, I wanted to share some key menopause resources with you below and a little of my menopause story so far.


I'm almost 46 and for a few years now, I've been noticing some changes physically and emotionally. It was probably two years ago when I started to become a little bit more aware of the word, perimenopause. I started to see the word used more on some of my social media connections, and through some of my yoga teacher friends, and then I saw the first Davina McCall documentary about the challenges of menopause on channel 4. I suddenly realised that some of the changes I had been noticing weren't just down to tiredness, stress and the general day to day of being a mum and running a business. They we're all early signs of perimenopause.

Acne, tiredness, low mood, restless leg, itching, heavy periods, headaches, poor sleep. All things we might experience at any time – but put together were a definite sign of hormonal changes.

I realised that I needed to make myself feel empowered and confident because although my symptoms in the scheme of things are fairly slight they impact on my life.

I wanted to educate myself and be prepared in order to navigate my way through the menopause stage of life, which could stretch a few years ahead of me and could see symptoms changing and increasing.

I began by looking at Newson Health’s website and using their balance app to track my symptoms and menstrual cycle. Dr. Louise Newson is a leading expert on menopause and her evidence based information is easy to read and understand and covers everything from the smallest to biggest symptoms, and how to manage them from HRT to yoga. Her book Preparing for the Perimenopause and Menopause is a must read.


I also took a look at how I could improve my diet by reading The Happy Menopause: Smart Nutrition to Help You Flourish book by Jackie Lynch , and adding in a few more nutritionally beneficial foods such as flaxseed, drinking more water and I also now take menopace vitamin and mineral supplements. I’ve generally found I’ve been less tired with these changes.

My yoga has over the past few years moved towards mindfulness and restorative practices and my teacher trainings in meditation, yoga nidra and restorative yoga have reflected subconsciously my body’s needs to slow down. As a ‘doer’ and not one to sit still too long, I’m consciously trying to keep some self-care time each week in the form of swimming, mindful walks and time to rest. I’m also trying to say no a bit more and keep my work/life balance as good as it can be. Generally this is having a positive impact on reducing my stress levels.

I’ve wanted to complete the menopause yo

ga teacher training with Petra Coveney for some time. I’m so delighted I could complete it this Autumn. Spending time with other yoga teachers in various stages of menopause or post menopause has been so supportive, empowering and informative as we’ve shared our journeys and experiences. Petra’s approach to yoga in menopause is simple – reduce stress, do less, rest. She has collated a great toolkit of yoga practices to support both symptoms, mental health and above all facilitate women coming together to support and share with each other. The course has helped me to see how my own yoga journey has naturally been moving towards this stage of my life. I realise that over the past few years, my interest in mindfulness meditation and restorative yoga, was actually my intuition telling me that I needed to slow down and to stop and to learn the skills to rest. Be more aware of myself. Notice things changing. And all of those key skills are really a big part of menopause yoga, as taught by Petra.

Menopause is often not an easy period of life, some women sail through it, others have a really really difficult time. It seems that things are starting to change as society is beginning to become more educated and more menopause aware thanks to Davina and Dr Newson and many others like them who speak frankly and are trying to make change from government down and ground up. Hopefully this will continue so women feel heard and supported. Women in their midlife have a huge amount of knowledge and life experiences, they often have responsibilities such as parenting or caring for family members, they may be at the height of careers and often all three of these. Women in midlife can offer huge amounts to their families, communities and society as a whole if they are able to navigate the menopause journey feeling understood and if they have access to the best evidence based information to help them make the best choices to support their menopause both medically and holistically.

Some key resources I have used and which you might find useful to get started are:

  • https://www.newsonhealth.co.uk/ a wealth of evidence based resources and private menopause healthcare

  • https://www.balance-menopause.com/balance-app/ Newson Health’s app for symptom tracking and resources

  • Preparing for the Perimenopause and Menopause book by Dr Louise Newson a great easy to read manual for evidence based information and symptom support

  • The Happy Menopause: Smart Nutrition to Help You Flourish book by Jackie Lynch

  • Do Less book by Kate Northrup – not menopause specific but easy ways to help you reduce work stress, work in tune with your menstrual cycle (or moon cycle if you don’t have periods) and become more in tune with your body and mind.


Instagram/Facebook pages to follow:

Podcasts:

  • The Dr Louise Newson Podcast

  • The Happy Menopause by Jackie Lynch

Key ways to support yourself whether you are pre-menopausal, perimenopausal, at menopause or post menopause include:

  • good diet – with menopause supporting nutrients

  • exercise – which supports heart health, bone density and muscle mass support – it doesn’t need to be strong and includes yoga

  • empower yourself with evidence based information

  • HRT

  • holistic therapies such as yoga, aromatherapy,

  • rest

  • reduce stress as much as possible

  • ask for help

  • socialise with other women on the menopause journey – find a menopause cafe, yoga class or online communities

Yoga can not replace the hormones that decline in the menopause, but it can contribute to your mental health and wellbeing through specific breathing, meditation, movement and relaxation techniques. Which can reduce stress, improve sleep and digestion, reduce bloating, build balance, bone and muscle strength and lift a low mood if you are feeling lethargic. I’ll keep you posted about my plans to teach menopause specific yoga.

In the meantime you might want to try a daily Meno- PAUSE 15 mins if you can of space for yourself, self care. Whether that’s a walk in nature, a mindful cup of tea, a chat with a supportive friend, a nap or any other activity that lifts you, re-energises you and positively reduces stress.

I’m beginning a series of social media positive- pause posts to give you an insight into my Meno-Pauses and a few ideas if you need them….


Find me on instagram https://www.instagram.com/breathingspaceyoganorthwich and facebook https://www.facebook.com/Breathingspaceyogauk







Yoga Tips, Yoga for MenopauseSarah Clovermenopause, mental, yoga for menopause, yoga tips