Menopause-ology (2026)

19/09/2022

Happy Monday beautiful ones!

Today I want to invite you to embrace the concept of 'Forest Bathing' - and get out into nature - whether it is your local park, or walking somewhere with trees around you, even just a few, and allow your mind, breath and body slow down.

Originating in Japan - you may have seen it called shinrin yoku - Forest Bathing is an accepted part of Japanese preventative health care because of the mental, physical and spiritual health benefits it delivers. Also known as forest therapy, it draws on thousands of years of intuitive knowledge - we are part of nature and we have a deep need to feel that connection.

Forest Bathing, is good for both physical and mental wellbeing. It is proven to reduce stress hormone production, improve feelings of happiness and free up creativity, as well as lower heart rate and blood pressure, boost the immune system and accelerate recovery from illness.

You deserve to pause.rest.be.

16/09/2022

Hey there beautiful ones!
How you doing?
Happy Friday!

Have you downloaded my free top 5 tips on how to navigate your menopause journey with calmness, positivity and a sense of empowerment yet? Click the link in my bio, and get to it!

There is no need to struggle!

And if you're looking for other tips and techniques, sign up to my newsletter.

Looking for more individual support, drop me a message.

14/09/2022

Perimenopause and menopause journeys can feel like an emotional roller coaster. So what are some of the techniques and tips that I share with the women I work with in my Menopause-ology space?

Small meditations, mindfulness & grounding exercises are so effective to calm the nervous system, ground ourselves & destress. And no matter how busy you are, you always have time for a mini-meditation.

So here is a simple 1 minute meditation practice you can begin with to help maintain a calm menopause.

Inhale deeply through your nose
-
and exhale slowly through your mouth
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and focus on your belly rising and falling
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with every inhale, receive peace and calm
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and with every exhale, release fear and tension.
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Enjoy!

12/09/2022

Happy Mindful Monday beautiful ones!

But what does 'mindfulness' actually mean? It is a popular word, frequently used in the wellness, therapy and mental health worlds . At its simplest level, to be mindful is to pay attention on purpose. To be aware. To breathe. To be still. To observe. To experience what is happening in this moment,
and to accept without judgment the thoughts and emotions you experience.

Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.

Bringing more mindfulness into our daily lives can support our mental health, reducing any feelings of anxiety or depression.

So I invite you today, at the beginning of this new day and new week to truly embrace what is it to be mindful. How much through your day can you simply Pause. Rest. Be.

Looking for mindfulness tips and techniques to support your menopause journey? Click the link in my bio and sign up to my newsletter.

11/09/2022

Chilled Sundays

10/09/2022

Happy full moon beautiful ones.

Did you know that between the ages of 12 and 52, a woman will have around 480 periods, or fewer if she has any pregnancies. We get so used to having periods, that we forget how they anchor us to a cyclical pattern or rhythm. But the actual period is not the only or most important part of our monthly cycles.

As we move into perimenopause and our periods start to begun irregular, or further apart, we lose the natural ebb and flow of our monthly cycle.

This is when we can turn to the moon phases as a grounding and calming exercise mapping our monthly cycles.

Give it a go - today is a full moon, and you may notice that your energy is high. This is a good time to reflect on achievements (big and small) this last month, bringing in gratitude and joy, and a very powerful time for letting go of things that are not supporting us.

Want to learn more? Stay in touch by signing up to my newsletter where I share more tips, techniques and evidence based exercises to support your menopause journey. Click the link in my bio.

09/09/2022

Potential trigger warning beautiful ones! This post discusses the sensitive topic of su***de. If any of the content impacts you and you would like to talk to someone, please either call the Samaritans any time for free from any UK phone on 116 123. This number is free to call and will not show up on your phone bill. Or contact the Samaritans online helpline at webchat.samaritans.org.

Tomorrow, 10 September, is World Su***de Prevention Day and the aim is promoting stigma reduction, policy change, help seeking, and remembering those we have lost to su***de, those who have attempted su***de, and those who are living with the grief of losing someone.

The reason why I am highlighting this is because data from the Samaritans U.K. indicates that those women most at risk of su***de are aged between 45 to 49 years old. This is a time also associated with perimenopause and menopause.

Panic attacks, anxiety, feeling depressed, loss of interest in most things, feeling tired and a difficulty concentrating are just a few of the lesser-known symptoms of menopause.

I’ve spoken to lots of women who are going through dark places and there is definitely a lack of understanding of what they’re going through. So we need to talk about this more, support each other, check-in with each other, and find the right support, because support is available.

It is important to say here, there is no single reason why people su***de. Su***de is a complex and multi-faceted behaviour, resulting from a wide range of psychological, social, economic and cultural risk factors.

My work is to support women before they even get to that place in their lives. Looking after your mental health during your menopause journey, during your mid-life is as important as looking after your physical health. There is no health without mental health.

***depreventionawareness ***deprevention

05/09/2022

Happy Monday beautiful ones!

As we start another new week, I want to invite you today to think about how to SLOW THINGS DOWN.

Slow living is all about taking time to slow down and experience all the moments our lives have to offer. To enjoy better health, better relationships and an over-all better quality of life. And during your menopause transitions, one of the most helpful and beneficial things you can do is create space (as best you can) to slow down and allow your mind, body and emotions time to transition, to recalibrate, into this new phase of your midlife.

One of the most frequently talked about topics during menopause is that women find their life and energy levels all over the place - that is until they started incorporating routines. Daily routines help us stay grounded and connected to our values and purpose. They also reduce stress.

So today, I’m sharing my 3 best slow living routines:

1. Do Some Deep Breathing
Either are you wake up, or just before sleep, have some quiet time for several minutes and practice deep breathing to slowly bring awareness to your body and centre yourself.

2. Clear Your Mind With Writing
Write in a journal. You could try noting down anything that's on your mind 1st thing in the morning to clear your mind for the day ahead, or last thing at night before sleep.

3. Stretch for 5-10 minutes
Everyone can benefit from stretching in the morning after waking up, afternoon, and evening. A quick 5 minutes of stretching will not only increase your flexibility and posture, but will help circulate blood around your body, organs and release any tension that is building up.

As with any change, either to your schedule or to the structure of your day, takes time. Studies show it take 2 months of repeatedly doing something for it to become a habit. But start today - and take it slow!

02/09/2022

Why don't I feel like myself anymore? What can I do about it?

It's fairly easy to stop feeling like yourself, and there are certainly several reasons why during your menopause journeys that this can happen. It may be that you are giving too much of yourself to others, overworking yourself, or not being able to find space to think and prioritise what is important to you these days.

And it is certainly something that the women I work with say frequently to me.

You feel you've lost your mojo. So many menopause symptoms end with lack of motivation and low self-esteem. They include anxiety, mood swings and depression, brain fog, memory issues and fatigue. Physical symptoms of the menopause like hot flushes, night sweats and joint pains can also affect motivation.

So if you're feeling like this, here are 3 suggestions to try:

1. Do the things you love
How can you give enough space for yourself daily. Having a feeling of balance is essential to feeling closer to yourself again, and is particularly important during perimenopause and menopause. What are your passions? How can you add these passions into your life?

2. Breathe slowly
I can't tell you enough the importance of increasing your space and awareness to your breath and coming back again and again to ensuring you are breathing slowly and calmly.
Irritability and feelings of sadness are the most common emotional symptoms of menopause. Often, they can be managed through understanding and practicing slow breathing techniques throughout your day.

3. Let go of toxic things in your life
Your menopause transition is a significant moment in your life to pause and reflect. This time in your life offers a new phase and time for great personal growth. But this may require a personal 'audit' of who and what currently in your life is supporting you and what is not.

If you want to learn more about how to support yourself to have a positive and calm menopause, sign up to my email, or get in touch - click the link above.

29/08/2022

Morning beautiful ones!

For those of you based in the U.K. today is a bank holiday, and I am hoping you are managing to schedule in some rest and relaxation time - and the same goes for those of you who may still be working today, or not in the U.K. and its a normal start to your week!

Today I want to remind you all of the importance of staying hydrated, every day!

Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.

We’ve always been told that we need to drink water (2L a day!, which is about 6-8 glasses) and it’s especially important now during the menopause. But why? The benefits of water are no secret, and can make all the difference.

Keeping hydrated during our menopause journeys can also help with common symptoms like hot flushes, headaches, joint pain.

Water can keep our energy levels up, our anxiety low, and our moods in check, and supports better concentration and less brain fog. This is because dehydration directly affects your brain and your neural connections.

It’s such an easy and inexpensive way to help you through your symptoms that there’s no reason not to! So, today's mindful Monday my invite to you is hydrate, hydrate, hydrate!

Wishing you all a wonderful start to your week.

26/08/2022

Sleep disturbances are common during the perimenopause, menopause and post-menopause.

The menopausal decline of estrogen contributes to disrupted sleep by causing menopausal symptoms from hot flushes and sweats to anxiety and depressed mood; anxiety leading to difficulty getting to sleep, and depression leading to non-restorative sleep and early morning wakening.

Joint aches and pains, and bladder problems such as passing urine at night, are also common consequences of estrogen decline and can cause sleep disruption.

So what can we do when we are tired, exhausted and struggling with sleep. Well, my invite to you is Pause. Rest. Be.

If a full night's sleep is elusive, can we allow ourselves time out before bed to stretch out? Can we give ourselves permission to take a restorative yoga pose for 5-10 minutes, to listen to a 10 minute yoga nidra or meditation, or listen to a sound bath or relaxing music while lying back and resting on your bed or sofa?

Stretching at night can help you fall asleep faster.
It can also improve blood flow and relieve muscle tension — both of which aid in muscle recovery and sleep quality.

So tonight, try adding in some stretches that make you feel good.

Sweet dreams beautiful ones.

24/08/2022

Hey beautiful ones!
How are you doing?

It’s easy to get caught up in negativity. Between the constant news cycle, world events and social media, it can seem like the world is closing in on you. But please remember:

Protecting your mental health should be your first priority.

So here's just a little reminder to regularly check-in with yourself with these questions:
1. What is taking up most of your headspace at the moment?
2. Do I struggle to keep my regular routines?
3. What am I doing today that gives me pleasure?
4. Have I had enough sleep?
5. Have I been doing any physical activity the past few days?

Many of these activities are the foundational pillars to supporting your mental health and wellbeing.

And if you're looking for other ways to support your mental health during your menopause journey, click the link in my bio and sign up for my free top tips on how to develop a calm and positive menopause that suits you, or sign up to my newsletter for more frequent practical suggestions.

Menopause-ology

19/09/2022

16/09/2022

14/09/2022

12/09/2022

11/09/2022

10/09/2022

09/09/2022

05/09/2022

02/09/2022

29/08/2022

26/08/2022

24/08/2022

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