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Writer's pictureLisa Ellis

Menopause without HRT

Updated: Oct 10

Some tips and experiences that may help you along your menopause journey


While writing this article I want to say 'I am no expert', but I seem to have experienced menopause in a positive way and I want to share this with you.


Around 46 years old I had my first experience of missing a period, and it felt odd. Unlike some women I looked forward to my period and when it arrived I would feel a sense of relief. It symbolized for me that I am still a woman. Moving through my late 40's the time between having a period would increase and then normalize, which became perimenopause. During this time I would have hot sweats, which I later found out, could disappear if I followed a good routine. A routine that I want to share with you. At 50 my periods disappeared and now at 52, I am feeling younger and fitter than the last 10yrs.


Here are my tips and routines:


  1. REDUCE STRESS AND HIGH CORTISOL

    Removing anything that could potentially create disharmony to your being should be removed and if it can't, there needs to be a stress management plan that you follow for yourself. Stress effects your hormones and therefor creates a high cortisol level. For example, if you are in a relationship that is not loving or kind, it can put your body out of hormonal balance. The symptoms are weight gain, bloating, fatty deposits, wide stretch marks, weak muscles and high blood sugar. During menopause you will see hot sweats increase, mood swings and your skin being effected. Another example is being in a job you don't love or have any interest in. Over time this is soul destroying and effects your body in a negative way. The best way to deal with stress, is to meditate.



  1. LIMIT ALCOHOL CONSUMPTION

    Cutting down or removing alcohol makes a big difference to any woman going through the menopause. It effects the amount of sleep we have and how we feel in general. As we get older our bodies are less able to manage alcohol and therefor our symptoms of menopause increase - depression, anxiety, low self esteem, hot flushes etc. Why would we want these? And if this feels difficult we need to tackle the route cause of why we drink and deal with this head on. Living a life without alcohol isn't as bad as you may think. There are some great alternatives and mocktails so that you don't feel like the odd one out!


  1. SELF CARE ROUTINE

    As we move through our busy lives, one thing that becomes very obvious is that a lot of us avoid is self care. Now, self care doesn't just mean pampering yourself, its about stepping back and saying you need to look after yourself. For example, if you are the type of person who likes to say yes or feel obligated to do something even though you don't really feel like it.... iit’stime to say NO. A good self care routine would be to express gratitude, give yourself praise and tell yourself in the mirror ' I love you'. Small changes make a big difference to your life, and over time, you set the pace of your life. Setting the pace of your life could mean going to bed when you need to, eating what you need, joining activities that help you to grow and see the beauty in you. Massage is also a great way to feel nurtured and a self care routine that you can look forward to.



  1. NUTRITION

    You are what you eat! its as simple as that. The natural diet for menopause is usually little and often. No carbs after 6pm and a very low carb diet during the day. Avoiding processed food and sugar to start. Wholefoods are a must. Researchers also reported the plant based diet led to a 96% decrease in moderate to severe hot flushes, as well as a reduction in daytime hot flushes by 96% and nighttime hot flashes by 94%. Here are a list of good foods for menopause :


Bone builders: calcium fortified soymilk, tofu, tempeh, green leafy veg, broccoli, Chinese cabbage

Estrogen rich: Soy, lentils, chickpeas, flaxseeds.

Progesterone rich: beans, Brussels sprouts, cabbage, cauliflower, kale, nuts, pumpkin, spinach, whole grains


My last tip for nutrition is adding a pinch of Celtic/sea salt to your glass of water helps replenish lost electrolytes, promoting better water absorption and preventing dehydration. This will result in less water retention and bloating.


As well as a good diet, Probiotics are essential for gut health and supplements for menopause to help with essential vitamins, minerals and collagen production.


5. EXERCISE

A daily routine that seems to work for me is one hour of focused exercise a day to include the gym, swimming, yoga, martial arts etc. and walking after every meal. Exercise has a positive effect on you physically, mentally and emotionally. If you don't exercise, your sleep will be disrupted and your whole day effected. A prolonged time without exercising could create the classic menopause issue.... hot flushes!


I hope this helps. If it does please let me know. Good luck, Lisa x



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