MENOPAUSE PROGRAMME STRUCTURE
YOUR PERSONAL HEALTH AND DIET ASSESSMENT
This session starts your journey on the menopause programme. It’s your health review in which we’ll evaluate your health graph (based on questionnaire findings) and current diet. This gives us insight into the best direction to take when helping you achieve your goals.
60 minutes, 1-2-1 online
In addition to the above, 2 hours of online 1-2-1 sessions are available to you. Use these in 30-60 minute appointments, any time during the menopause programme.
120 minutes, 1-2-1 online
MENOPAUSE PROGRAMME ON-DEMAND TOPICS
WEIGHT MANAGEMENT AND DIET
1. Becoming familiar with the food groups (carbohydrates, proteins and fats) will help you make better choices into the future. Given that we’ll be aiming for an overall lower carb intake, it’s imperative that you understand which foodstuffs comprise this particular macronutrient.
2. Understanding your body’s unique food language will help you establish what mix of carbs, proteins and fats will best serve your body and it’s need on a day-to-day basis. This allows you to feed yourself optimally, realising ideal weight and good health in an efficient and effective manner. Since cravings tend to originate in biochemical imbalances (related to incorrect fueling), these will become a thing of the past.
3. Because of falling hormone levels and the resulting insulin resistance, the ketogenic diet coupled with carb cycling + intermittent fasting are the fastest and safest ways I know how to ensure you remain in good health while keeping lean.
4. Optimising hydration can offer many benefits, two of which are improving leanness and increasing energy. More importantly, the body’s biochemical processes require cells to be hydrated so – for healthy bodily function – it makes sense to drink sufficient water (along with sufficient amounts of salt).
5. Activating brown fat stores offers a quick and easy way to reduce body fat without having to be physically active. Controlling blood sugar levels is another way to ensure long-term leanness and good health.
6. Understanding more about what constitutes the terms “organic”, “healthy”, “free range” etc. can ensure that your shopping experience supports the goals you’ve set for yourself. In addition, the manner in which you prepare, cook and store your food impacts enormousely on the quality of the nutrients you’re exposed to (and, therefor, the health you subsequentially experience) .
1. Changing habits is difficult to do, there’s no doubt! But change them you can – the key is in how you approach the changes, as well as what your expectations of them are. There are some fail-proof ways to make adjustments to your current lifestyle habits. You only need the will to want it:)
2. It’s important to set personal goals and then create an action plan that will become your blueprint for the future life you envisage for yourself. It’s a living, “breathing” document that sticks with you through thick and thin. Just like your dog.
3. In it’s most literal form, stress is what keeps us alive. But in today’s high-pace world, we’re more negatively stressed than ever before. Building stress resilience is key to your health, leanness and self-fulfilment.
4. Creating a more positive mindset is key to happiness. Our emotional state is incredibly influential, resulting in a specific frequency at which our atoms oscillate/vibrate. (Higher vibrations = a positive emotional state, and lower vibrations = a negative emotional state.). With some knowledge of the basics of quantum field theory, we can begin to appreciate the power we hold when it comes to our daily experiences.
1. It’s always important to have a healthy, nutrient-rich diet that supports good health (and hormonal balance). Adding to this ideal diet in the form of supplements, specific to the symptoms associated with menopause, can make a considerable impact on the experience of this hormonal phase.
2. The importance of optimal digestion and gut health can’t be overestimated. It’s our first line of defence against any pathogen and it’s profoundly affected by the hormonal changes that occur in menopause. Keeping it happy will keep you happy.
3. Cholesterol offers menopausal women protection against heart disease and cancer, so keeping it at optimal levels is vitally important. A lot of misinformation abounds about cholesterol, especially in the context of a high fat diet. Here, we bust the myths about this incredibly important lipid.
4. Sunlight offers many health benefits, the most profound of which is protection against cancer! In addition to this, going barefoot (or finding other was to ground yourself) is another way to enhance your health and your daily experience, while spending time outdoors.
5. Radiation is the emission of energy from any source, whether from natural or man-made sources. In particular, radio-frequency electromagnetic radiation (information-carrying waves) has been shown to be particularly harmful to health. Given that digital technology forms such an integral part of our lives, and that EMR drives much of that technology, it’s important to understand how to mitigate its negative effects.-
6. The human body has a series of built-in detoxification pathways that work to keep the body in a “clean” and healthy state. The modern world, full of contaminants and pollutants, has caused enormous weight on these pathways, so supporting them is a useful way to ensure longevity (and leanness).
EXERCISE AND STRENGTH
1. Practising good breathing technique can’t be overemphasised, especially within the context of pelvic floor function. It can also help with calming the mind and body, impacting on sleep quality too. Menopause profoundly affects sleep, so finding ways to increase both quality and quantity of sleep during this phase of shifting hormone levels is imperative.
2. Knowing the benefits of both movement and exercise, as well as understanding which is a better choice for your unique lifestyle and goals, can help you avoid the usual pressures associated with having to find time to train in an already busy daily schedule.
3. The impact of menopause on our bodies is significant, but it doesn’t have to be disasterous. Learning which exercise to include and which to avoid will help the body handle the hormonal changes in the best way possible.
4. It’s important to have your pelvic floor function in the way that it should – as a coordinated “partner” to the diaphragm when aiding in deep breathing. It also offers other very useful benefits, including control in bowel movements, urination and sexual intercourse.