Practical Steps to Boost Confidence During Menopause

While menopause is a significant and transformative time for many women, it can also bring about a range of physical and emotional symptoms. Symptoms which can take a toll on confidence, happiness and self-esteem.

Belle About Town spoke to menopause coach Adele Johnston to explore how to recognise and manage menopause symptoms. A former bodybuilder, busy mum to twin girls and corporate high-flyer, Adele experienced early perimenopause in her mid-30s which nearly destroyed her marriage, her sense of self and led to her quitting her job at the top of her game due to a lack of support available.

Combining her personal experience and her expertise in nutrition, hormones, women’s health and menopause, she founded The Menopause Coach in 2021 to help others to navigate menopause and turn the whole experience into a positive, vibrant phase of life full of opportunity.

Here, Adele advises on how to regain control of your body, make smart dietary choices, address unwanted weight gain, and cultivate a positive mindset to boost your confidence during this life stage.

Recognising and Managing Menopause Symptoms

1. Hot Flushes and Night Sweats. Hot flushes are sudden, intense periods of heat from inside the body that can lead to external sweating, discomfort and at times, distress. To manage these, wear layers of breathable clothing that supports keeping your body cool, stay hydrated with around 2.5-3L per day, and try relaxation techniques such as deep breathing and meditation to support your Mind pillar of health in menopause. Try a sleep dohar for night sweats.

2. Vaginal Dryness and discomfort can affect intimacy, happiness and overall well-being. Using moisturising creams or lubricants can provide relief. Always make sure these products are suitable for vaginal use, you’d be surprised how many on the market are not and contain ingredients that can lead to further irritation and thrush. Avoid products containing glycerine and alcohol as a starter, opting for water based lubricant instead. Consult your healthcare provider for hormone-based therapies if needed as these can be provided in the form of vaginal oestrogen.

3. Mood Swings and Irritability. Hormonal fluctuations can lead to mood swings and periods of anxiety. Managing stress through activities that help you reconnect or connect with your body and self such as yoga, meditation, or even breathwork activities can be extremely beneficial in lowering your stress levels and anxiety.

4. Sleep Disturbances: Menopause often disrupts sleep opportunities and patterns. Creating a bedtime routine, keeping the bedroom cool, and limiting caffeine intake each day is a great place to start for better sleep quality and quantity. Building self connection practices into your daily bedtime routine is so advantageous in menopause care so making sure you have self care in each day is a non negotiable for better sleep quality as it supports your body in the production of melatonin.

5. Aches and Pains, Stiffness and Mobility. With oestrogen being so bone protective and acts as a lubricant to the joints it’s quite common many women experience some bone pain, joint aches and even stiffness. Osteoporosis risk increases during menopause due to reduced oestrogen levels with 1 in 2 post menopausal women developing osteoporosis. Consuming calcium-rich foods such as green leafy vegetables, dairy products and performing weight-bearing exercises to maintain bone density are important in both prevention but also care. Caladium supplements along with Vitamin D supplements are beneficial here.

Taking Back Control of Your Body

Menopause can make you feel like your body is no longer your own. Maybe you’ve gained unwanted body fat, lost confidence in yourself, anxiety and or feelings of disconnect are taking over how you once felt about yourself and it can bring with it intense periods of low motivation.

Reclaiming who you are is such a powerful opportunity that you have and here are some ways you can do just that:

1. Regular Movement: Engaging in physical activity each day helps to not only manage weight, improve bone health, and boost mood, but it also supports consistency in your physical and emotional well-being.  Aim for a combination of cardio and strength training exercises and as a minimum, please go for your Steps For Health every day.

2. Balanced Diet: Eat a diet rich in whole grains, fruits, vegetables, and lean proteins. Incorporate calcium and vitamin D sources to support bone health but above all, eating to a self connection state of health is so profound in menopause care. Do you manage a mindful approach to your dietary intake, or do you find yourself mindlessly choosing, consuming and eating foods that are easy, convenient and ultra processed a lot of the time?

3. Hydration:  One of the most undervalued menopause well-being practices. Staying hydrated is crucial, especially if you experience hot flushes. Aim for at least 8 glasses/2.5-3L of water a day. Not only does this assist in your body, it supports your brain and mental clarity too.

4. Stimulants: Smoking and excessive alcohol intake can exacerbate menopausal symptoms. Considering the impacts smoking and higher consumption of alcohol has on menopause symptoms and body to mind health, making a conscious effort to limit these and consume alcohol in moderation is advisable.

Foods to Eat and Foods to Avoid During Menopause

There’s much debate in the health world around what foods to include and what foods to exclude in menopause. From an evidence-based perspective we can say that foods to Include are:

1. Calcium-Rich Foods: Dairy products, fortified plant-based milk, leafy greens, and almonds to help maintain bone health.

2. Fruits and Vegetables: Around 30 different varieties a week, or aiming for 2 fruits and 5 vegetables daily.  These provide essential vitamins, minerals, and antioxidants that support inflammation and overall well-being.

3. Lean Proteins: Incorporate lean meats such as poultry, fish, tofu, soy, and beans to maintain muscle mass and promote cell repair. Protein is also a very satiating macronutrient so you will feel fuller for longer.

4. Whole Grains: Opt for whole grains like brown rice, quinoa, and whole wheat bread to promote digestive health. The fibre in these foods supports your fullness and promotes overall health from gut to brain.

Foods to limit or avoid during menopause:

1. High consumption of Sugary Snacks and Beverages: Excess sugar intake can lead to a feeling of sluggishness for many women in menopause and may exasperate symptoms such as heart palpitations. Maintaining a low to moderate intake is advisable.

2. Ultra Processed Foods: High sodium containing ultra processed foods can contribute to bloating and high blood pressure in some women. Limiting these will support with the reduction in onset of symptoms as a result and will promote better gut health, brain sharpness and body health.

3. Caffeine and Spicy Foods: These can exacerbate hot flushes and disrupt sleep patterns in some women. It’s not about avoiding but being aware how these foods and beverages make you feel. Limiting these if your symptoms worsen is therefore a consideration.

Managing Unwanted Weight Gain

Weight gain during menopause is common due to hormonal changes and an impact on energy use, metabolism and movement. To manage it you can ensure the following are considered and/or in place for you:

1. Daily Movement and Weekly Exercise: Incorporate both cardio and strength training exercises into your routine to maintain muscle mass and boost metabolism.

2. Portion Control: Be mindful of portion sizes and avoid overeating – being in mindful eating practice is very useful here. Eating slowly can help you recognise when you’re full.

3. Balanced Diet: Focus on nutrient-dense foods and limit ultra processed foods and high intake of stimulants.

4. Stay Hydrated: Sometimes, thirst is mistaken for hunger. All fluids count.

Managing Your Mindset and Boosting Confidence

1. Self-Care: Prioritise self-care activities that bring you joy. These are proven to help to reduce stress and boost self-esteem.

2. Positive I AM Affirmations: Practise positive self-talk and I AM affirmations. Remind yourself of your strengths and accomplishments. I AM powerful, I AM strong, I AM capable…

3. Seek Support & Community: Joining a menopause support community or and talking to friends and family about your experiences is important. Sharing can help you realise you’re not alone and seek the support you need from qualified and experienced menopause support experts.

Seeing menopause as a transformative phase in a woman’s life and that it can be navigated with grace and confidence to bring opportunity is a powerful lens to look through. Recognising and managing symptoms, reclaiming your body, making wise dietary choices, addressing weight gain, and cultivating a positive mindset are key steps to boost your confidence during and after menopause.

Remember that each woman’s experience is unique, so consult with a healthcare provider or menopause expert for personalised and tailored guidance and support during this important life transition. This is your time to powerfully shine and move forward in opportunity and vibrancy.