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Thriving Through Perimenopause: Expert Tips from Emma Watts

Emma Watts, also known as the Menopause Mentor is a multi award-winning personal trainer, clinical nutritionist and menopause practitioner. Emma works with many women who are unfortunately unaware that they are experiencing perimenopausal symptoms before coming to see her. She explains that once she helps them establish they are beginning their menopausal journey, she begin's working with them to support their changing body.

What is Perimenopause?

Perimenopause is the transition in a woman's life when it begins it's natural process in to menopause, when she can no longer menstruate or fall pregnant. This normally begins in the mid 40's but can start earlier in a woman's life, however on average, most women begin their perimenopausal phase around 45.

Exercise

Being active at any age is positive for your health, but this becomes even more prevalent as we age. It's recommended that all women over the age of 40 incorporate strength based training in to their exercise routine. However, be sure to research and plan your workouts, or seek the help of a qualified professional to ensure you perform safe and effective exercises.

As women age and oestrogen levels decline, muscle mass decreases, as does bone density. Sarcopenia (loss of muscle mass) is very common for menopausal women, so by incorporating regular strength training in to your exercise regime, you will increase muscle mass, reduce the risk of osteoporosis and support your changing body.

Short bursts of cardio and hiit training are great for supporting bone and heart health, plus yoga, pilates or callisthenics to maintain flexibility and mobility.

Nutrition

Food is key and many food sources can aggravate or worsen menopausal symptoms so be sure to keep a food diary if you find your symptoms worsen or improve as your food could be the cause. Eat a diet that's high in fibre and protein, low in saturated fat and include lots of vegetables and fruit.

Emma always recommends that her clients reduce their intake of processed foods, sugars and alcohol. Water is vital; your body is made up of 60% water and it doesn't function at its optimum when it's dehydrated. Aim for 2-3 litres every day but break this down in to small amounts over the day (125ml glass every hour over 12 hours).

Ensure you consume all the food groups but protein and fibre will be your best friend through perimenopause and beyond. Aim for 0.8g of protein multiplied by your body weight in lbs for your daily protein calculation. Protein is responsible for growth, repair and building tissue, maintaining bone health, strengthening hair and nails, fighting off infections and stabilising pH balance. Protein also helps you maintain a healthy weight, regulates your hormones and keeps your energy levels high. Fibre, calcium and iron rich foods are also a must. These support your body, help you stay fuller for longer and supports your bone strength.

Gut Health

Your digestive tract is home to a trillion microbes that make up a complex community that work and thrive under the right conditions and this is vital in perimenopause. By maintaining good gut health, you not only support your immune system, but you also improve your heart and skin health, your moods, your weight management and of course uncomfortable bloating and digestive or bowel issues and conditions.

Supplements

You should aim to obtain your micronutrients from natural sources but sometimes our bodies need a little more support. Collagen is a protein which is a vital component of bones, joints, cartilage, skin, gut and more and makes up between 25-35% of our protein content. Research has proven that a daily dose of 20g of collagen can be beneficial in reducing joint pain and muscle stability through the menopause and in most cases bovine hydrolysed peptides are the most beneficial. Omega 3 fatty acids reduce inflammation, improve brain function and support heart health. Best sources for omega 3 include oily fish, nuts and seeds.

Dr Vegan offers several supplements that can provide additional support during Perimenopause:

• Magnesium: Essential mineral for bone health, muscle function, energy production and relaxation
• Bone & Muscle Support: advanced formula containing Calcium, Magnesium, Vitamin D, and Vitamin K
• PeriMenoFriend: plant-based supplement with 22 botanicals, phytoestrogens, vitamins, and minerals
• Women's ProMulti: a comprehensive dietary supplement designed to support women's well-being throughout different life stages

Sleep

Sleep is often a problem for many menopausal women as they find their sleep patterns become disturbed or irregular. Ensure you maintain good sleep hygiene with clean bedding, and a flow of fresh air through your bedroom. You should also try to reduce screen usage and caffeine intake several hours before bed.

Stress and Self Care

Although easier said than done, you should aim to keep stress levels as low as possible. This can differ depending on the individual, so find methods that work for you. This could be meditation, yoga, walking, music, journaling or some form of hobby that require manual activities such as knitting, drawing or crocheting.

HRT

There are a range of different HRT (Hormone Replacement Therapy) available. Each woman is unique, so if HRT is a treatment route you would like to explore, speak to your GP. When you visit, take a diary of your symptoms with you to support your request and need for treatment.

Communication

This final tip is probably the most important. Speak to your friends, family and work colleagues about how you're feeling and ask for their support and understanding. Creating a support network of people you trust and feel comfortable with, will allow you to navigate your journey with more ease.

Men's Health: The Four Main Concerns

We're here to talk about something crucial. It's time to challenge the old stereotypes and start open conversations about the issues men face, from mental health struggles to physical wellbeing.

Many men hesitate to seek medical support or visit the doctor regularly, often due to the stigma surrounding men's health issues. This reluctance can lead to the underdiagnosis and progression of serious health conditions. Research shows that men are less likely than women to attend regular health check-ups and are more likely to ignore symptoms of illness. During Men's Health Week, it's crucial to break this cycle by raising awareness about the importance of proactive health management.

Here are four main health concerns that significantly impact men and practical tips for managing them.

1. Heart Disease

Heart disease was found to be one of the leading causes of death among men, often stemming from lifestyle factors such as poor diet, lack of exercise, smoking and excessive alcohol consumption. It can manifest as conditions like coronary artery disease, heart attacks and hypertension.

Our tips for prevention:

• Exercise regularly: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.
• Healthy diet: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit intake of processed foods, saturated fats and sugar.
• Regular check-ups: Monitor blood pressure, cholesterol levels and glucose levels regularly.
• Avoid smoking: Seek support to quit smoking and limit alcohol consumption.

2. Prostate Health

Prostate health is a significant concern as men age, with conditions such as prostate cancer. An enlarged prostate can cause urinary problems and affect quality of life. Prostate cancer is particularly prevalent, making regular screenings crucial. Continue reading about the symptoms.

Our tips for prevention:

• Regular screenings: Men over 50 should discuss prostate cancer screenings with their doctor. Those with a family history of prostate cancer should consider earlier screenings.
• Diet and exercise: A diet high in fruits, vegetables and healthy fats, along with regular physical activity, can promote prostate health.
• Enlarged prostate treatment: Treatments for an enlarged prostate include medications, lifestyle changes and sometimes surgery. Consult with a healthcare provider for the best approach.
• Explore supportive supplements like Men's ProMulti: An advanced, all-in-one formula to support the changing health needs of men over the age of 45. It is specially formulated to support prostate health, testosterone health, daily vitality and wellbeing.

3. Mental Health

Mental health issues, including depression, anxiety, and stress, are often underreported among men due to societal stigma. However, mental health is just as important as physical health. Low testosterone in men can also contribute to mental health issues and affect overall wellbeing. You may be interested in reading our latest stress research.

Our tips for prevention:

• Open communication: Encourage conversations about mental health with friends, family, and healthcare providers.
• Seek professional help: Don't hesitate to consult a mental health professional if experiencing symptoms of depression or anxiety.
• Stress reduction: Practice stress-reducing techniques such as mindfulness, meditation, and regular exercise.

4. Erectile Dysfunction (ED)

Erectile problems are a common issue that can be linked to various health problems, including heart disease and diabetes. However, discussing ED and ED treatment openly can be challenging for many men due to societal stigma.

Our tips for prevention:

• Open communication: Encourage open and honest discussions about erectile dysfunction with partners and healthcare providers.
• Healthy lifestyle: Maintain a balanced diet, engage in regular physical activity and avoid excessive alcohol and smoking.
• Regular check-ups: Schedule routine medical check-ups to monitor and manage any underlying health conditions that may contribute to ED.

Can Environmental Toxins Impact Your Hormones?

Plastic toxins are increasingly recognised as having a significant impact on the hormonal balance in our bodies, particularly when it comes to oestrogen. Many plastics, such as those containing BPA, are known to contain chemicals called 'xenoestrogens', which can mimic the action of natural oestrogen in the body. This leads to an increased oestrogen load, disrupting normal hormonal function.

Oestrogen Dominance

Oestrogen is typically processed by the liver, passed to the gallbladder, and then excreted through the intestines. However, if the liver, gallbladder, or gut are overburdened or imbalanced, the body may struggle to break down and eliminate oestrogen efficiently. This can result in oestrogen recirculating in the body, leading to a condition known as oestrogen dominance. When combined with the effects of xenoestrogens from plastics, this issue can become even more pronounced.

Symptoms of oestrogen dominance include tender breasts, heavy and painful periods, acne, fatigue, bloating and PMS. While it's difficult to avoid all toxins, reducing exposure to plastic is an easy and impactful step.

Reducing Plastic Exposure

Common plastic sources include food containers, particularly when heated, as toxins from the plastic can leach into food. Non-stick cookware is another source of concern, as it can release microplastics, particularly when damaged. Opting for stainless steel cookware is a healthier option. Other kitchen plastics, like Seep cleaning tools, can also be swapped for plastic-free alternatives that won't release microplastics during use.

Beyond these common household items, other surprising sources of exposure include till receipts, which are coated with BPA and can be absorbed through the skin. Opting for digital receipts can minimise this contact. Additionally, products like nail varnish and lipstick often contain plastics. Choosing chemical-free alternatives can further reduce toxin exposure. Learn about PFA's (forever chemicals) and get expert tips on how to limit your exposure.

Detox

To help detoxify the body from xenoestrogens, increasing the intake of cruciferous vegetables such as cauliflower, kale, pak choi, cabbage, and rocket can be beneficial. These vegetables are high in fibre and support the body's natural ability to eliminate excess oestrogen. Broccoli sprouts are another potent detoxifying food, with just two teaspoons of sprouts equaling the nutrient content of two heads of broccoli. For those looking to enhance their detox efforts, supplements can also be helpful. DR.VEGAN's Debloat & Detox is a unique formula of botanicals and amino-acids for digestive related bloating, helping naturally remove toxins from your liver and body.