MenoWell

01/12/2022

Hello December 🎄
Whilst the run up to Christmas is an exciting time, it can also be a stressful and anxious time especially if you are in the throws of your menopause journey. The hormones in our body are responsible for just about every inner function, so when we enter into perimenopause and our hormones fluctuate and fall, oestrogen levels start to lower, our brain experiences a reduced flow of blood being delivered to it, which means constricted blood vessels and weakened activities in the brain. This can become a pressure in our mental state and anxiety can set in.

The key to overcoming anxiety is not to fight it. If you wish to relieve yourself from anxiety, try to work with it by being aware of how you react to anxiety, how you respond to anxiety and how you relax from anxiety. Other things that may help:
-Cut back on caffeine
-Enjoy calming teas such as chamomile
-Reduce alcohol intake
-Exercise
-Take time for your own personal care
-Try aromatherapy

If it all seems too overwhelming, we can help. Our programme is designed to guide and support you with advice tailoted to your needs from trained professionals. Get in touch to find out more.

29/11/2022

Good nutrition can help prevent or ease certain conditions that may develop during and after the menopause. Follow these guidelines to help you navigate your way through this journey:

🥛Get enough calcium – found in dairy products, fish with bones (sardines, canned salmon, tuna) and vegetables such as broccoli
🥩Pump up your iron – found in lean red meat, poultry, fish, eggs, leafy green products such as kale or spinach, nuts and enriched grain food. The recommended dietary allowance for iron in older women is 8 milligrams a day.
🥕Get enough fibre - Help yourself to good foods high in fibre such as fresh fruits and vegetables. Whole-grain breads, cereals, pasta and rice are also ok in moderation. Most adult women should get about 21 grams of fibre a day.
🧀Cut back on high fat foods - Fat should provide 25% to 35% or less of your total daily calories. Also, limit saturated fat to less than 7% of your total daily calories. Saturated fat raises cholesterol and boosts your risk for heart disease. It's found in fatty meats, whole milk, ice cream, and cheese. And watch out for trans fats, found in vegetable oils, many baked goods, and some margarine. Trans fat also raises cholesterol and increases your risk for heart disease.
🍕Avoid processed food – most of these are high in sugar and do not have a good amount of nutrients
💦Drink plenty of water - As a general rule, drink eight glasses of water every day.
🍷Limit alcohol – try to reduce to 1 or fewer drinks a day.

But it’s not just about what and how much we eat, it’s also about how we eat that matters. The MenoWell programme provides nutritional guidance and support as well as fitness programmes and general well being advice. Get in touch to find out how you can join.

28/11/2022

Self confidence is a super power. Once you start to believe in yourself magic starts to happen 🌟

Let us help you feel like you again. Join our programme and begin the new chapter in your life.

24/11/2022

Brain fog is a very common symptom of the perimenopause and menopause and effects 2/3 of perimenopausal and menopausal women. It is hormonal and usually temporary. Here are our suggestions for things that can help alleviate it:

🏃🏻‍♀️Exercise
🧠 Brain stimulation i.e learning something new, playing music
😴 Good quality sleep
🥗 A good diet and addressing nutrition
🥘 Avoid eating large meals before bedtime
🍷 Reducing alcohol intake
☕️ Skip stimulants such as coffee before bed
🚬 Quitting or reducing smoking.
🧘‍♀️ Work on relaxation

Don’t know where to start? We can help. Our 6 week programme will guide and educate you through this period, provide nutritional advice and easy exercises to follow. We guarantee that afterwards you will feel like a different person 🤗

Get in touch to find out when our next programme starts.

22/11/2022

What sort of exercise should you be doing to help you through the menopause?

We get asked this a lot! And it’s a very important question. Bone targeted, multi component exercise such as muscle strengthening exercise is the most important; dynamic - high impact with rest bouts such HIT training, is also hugely beneficial during your menopause journey. Multi-functional plane of movement (i.e side to side, forward and backwards) as well as balance exercise for falls prevention are particularly important. This may all sound a lot and perhaps a little overwhelming, but with our help we can guide you through the right exercises for you and build your confidence at the same time.

Where do I start? Join our programme and let us take charge. Our fitness professionals Claire and Louise are qualified in Menopause exercise strategy and have 26 years experience in the health and fitness industry between them.

Get in touch to find out more www.menowell.co.uk

21/11/2022

We understand you might not be feeling yourself. We’re here to help 🫶

Designed to help you enrich your journey from peri to post menopause, the MenoWell programme offers support through exercise, education, coaching and advice from MenoWell professionals and menopause experts Louise, Claire, Margot and Dr Rachel Jakeman.

At the end of the programme you will feel: more in control; gain a sense of clarity around your own personal goals moving forward; revitalised and empowered.

Interested? Get in touch to find out more about more our programme and available dates. www.menowell.co.uk

18/11/2022

Hi I’m Margot. I have a diploma in coaching and a certificate in menopause awareness; I am also an affiliate member of the British Menopause Association. In addition, I have hundreds of hours of informal conversations and dialogues with individuals and groups.

I am passionate about supporting women in their menopause journey. As a result of my own personal experience, and sharing those of close friends and family, I am committed to opening up the dialogue, dispelling myths and supporting women on their individual journey.
My ‘second spring’ career as a menopause coach sees me working one- to- one with clients to support them with their particular set of challenges- physical, emotional and mental and in a range of contexts- individual, relationships and workplace.

Embedding session with the MenoWell Programme I will provide a virtual appointment to explore where the clients are with their menopause; what has brought them on to the programme; areas of concern etc. This will be an opportunity to anchor them in to the programme and ensure it is a catalyst for long-term change.

The session will take place within the first 3 weeks of the course starting and will dovetail with the health consultation provided by Dr Rachel Jakeman.

18/11/2022

Hi I’m Rachel, a GP and RESET Coach with a wealth of medical experience and knowledge in mental health and supplements for health. I have many years of experience as a GP, but I have also experienced burnout and am in the throws of menopause myself. So I am passionate about helping women embrace midlife and seize all the preventative strategies to help us grow old gracefully (or disgracefully)!

As part of the MenoWell programme I will work with you as an 'Integrative Coach', exploring deep-rooted issues and creating an action plan that gives you a clear direction and renewed purpose. You will get holistic support with goal setting and start to live the life you want, feeling more empowered to begin the next phase of your journey with confidence and clarity.

Disclaimer: Whilst I am a doctor and work elsewhere as a General practitioner with a special interest in menopause. In this role I am acting as a health and wellbeing coach. There will be no formal diagnosis, treatment or prescriptions issued.

17/11/2022

A little about MenoWell 🖤🧡
MenoWell is a programme designed to educate and support you in your menopause journey from peri to post providing face to face and online exercise, health, nutrition and wellbeing sessions.

Run by a group of four fabulous and fully qualified professionals Louise, Claire, Martha and Dr Rachel Jakeman with a combined knowledge of exercise strategy, nutrition, wellness coaching and education, it can help guide you through the menopause stage of your life.

It’s so important that we look to maintain our lean muscle mass as we approach later life. As we go from peri to post menopause, women can lose up to 30% lean muscle mass and once you have gone through the menopause, it’s significantly harder to add it. The MenoWell team can help!

Take a look at our website to find out more about us and our programme.
www.menowell.co.uk

16/11/2022

Hello everyone. We have been a little quiet on here as we have been busy planning our next programme. Keep your eyes peeled for details.

In the meantime we would be very grateful if you could share our page to your Facebook friends so that we can reach as many people as possible. We also now have an Instagram page and we would really appreciate a follow on there too 🫶

Thanks so much. The MenoWell team Claire, Louise, Margot and Rachel

23/08/2022

Peri-Post Menopause Program
Online or face to Face
Starts September
💕Nutrition for menopause
💕Education
💕Exercise
💕Coaching
4 menopause professionals at your disposal.
Follow this link for more info
Www.menowell.co.uk

We understand you might not be feeling yourself...? Peri-Post Menopause journey...? It's time to write your next chapter...

14/08/2022

Peri-Post Menopause Journey?
Join us for a 6-week programme which will enrich your experiences, with our support through exercise, education, coaching and advice from the MenoWell professionals.

At the end of the programme you will feel:
more in control; a sense of clarity around your own personal goals moving forward; revitalised; empowered; and supported.

Follow this link for more info

https://menowell.co.uk/book-online/

You have access to a group health coaching discussion with Dr Rachel Jakeman* followed by the option of 15 min individual call if needed to explore the next steps.Face to face, online and pre recorded exercise classes with Louise and Claire. Wellbeing and menopause coaching session with Margot and D...