This article was written by Sally Bolton. Sally is a women’s health and fitness coach who specialises in menopause health and wellbeing.
The majority of cis-gender women experience menopause and menstruation but non-binary and trans people can also experience menopause and menstruation. Hormonal health can be very isolating for everyone due to the taboo nature of it, therefore it is important to promote inclusive practice when discussing and giving support for hormonal health. References in this article to women’s cycles and well-being are intended to be inclusive for all who experience menopause and menstruation.
Hormonal health plays a crucial role in women's well-being, particularly during key life stages like menstruation and menopause. These hormonal changes impact physical, mental, and emotional health, and managing your lifestyle can play a key factor in supporting a smoother transition period during both.
Menstruation, a regular part of a woman's reproductive cycle, can sometimes bring symptoms like cramps, mood swings, and fatigue. Maintaining a balanced diet rich in whole foods, lean proteins, and plenty of fruits and vegetables can help stabilize blood sugar levels and support hormonal balance. Regular physical activity, like yoga or brisk walking, can also alleviate discomfort and boost mood by releasing endorphins.
As a woman enters into the menopausal years, hormonal shifts can lead to symptoms such as hot flashes, night sweats, and sleep disturbances. A lifestyle that includes mindful nutrition - including magnesium and vitamin D3 - can support their health and help to ease certain symptoms. Regular exercise, including weight-bearing and aerobic activities, not only reduces stress but also supports cardiovascular health, which can be affected during menopause.
Stress management techniques like mindfulness, meditation, and adequate sleep are crucial throughout these stages, as stress can exacerbate hormonal imbalances. Staying hydrated, limiting caffeine and alcohol, and avoiding smoking are additional strategies that promote hormonal well-being.
By prioritising a healthy lifestyle, women can manage hormonal changes more effectively, minimising symptoms and enhancing overall quality of life during menstruation and menopause. Small, consistent lifestyle adjustments can make a significant difference in how women experience these normal transitions.
Please visit the Menopause Workplace Training Network website for further information - https://www.menopausetrainingnetwork.co.uk/
If your group/organisation is looking for support, please visit www.sbwellbeing.co.uk
Instagram: https://www.instagram.com/move_in_menopause/