Four Quick Fixes to help with Peri Menopause 

I don't believe in "quick fixes" for health and fitness related goals but due to the fast paced nature of the world we inhabit, I'm going to give you my four quick fixes for managing your menopause symptoms. 

I have daily communications with women all over the world through the ZestfitVirtual.com and through the feedback in women are requesting my top tips to "fix" this symptom or that symptom of menopause.

Here's the thing - we are all unique beings and the menopause journey is as unique as our DNA. Yes, 4 out 5 women will experience symptoms related to menopause including hot flashes, night sweats, sore joints, brain fog and anxiety. But even these symptoms will be at varying degrees. To formulate a "one plan to cure them all" would be completely naive. 

However,  there are some simple health hacks that can make a difference and some of these are not exclusive to women in menopause but also for the post menopause life, which is the rest of your life! So think of these as your top tier longevity practices.

1. Drink more water - I know, yawn. Personally, as I live every day in perimenopause, I have found this small, but vital, health hack quite a challenge and especially on the days that I don't engage in vigorous activity. When I've had a sweaty workout, I can get the minimum amount of water consumed without any issue. But, those gentler days are forgotten. I can get to 2.00pm, and I might have had only 2 glasses of water, or 500ml. NOT GOOD ENOUGH! Fluctuating and decreasing amounts of oestrogen create challenges for our body to retain moisture. You'll see this in your skin, hair and nails. The minimum amount of water needed, 2-2.5 litres/day, will  help with brain clarity, reducing hot flashes, reducing urinary urgency and bladder infections, relieve menopause cramps and headaches, all upsides.

2. Review your dietiery goal -your gut is changing as you age. Plenty of protein -low GI carbohydrates, fruit and vegetables, fibre and healthy fats. Stop counting calories and ditch the restrictive diets and replacement shakes. The focus is on providing your changing body with the highest quality, nutrient dense foods you can. And real food, not from a packet or from meal replacement supplements. 

3. Move your body! Everyday. Find something you love that elevates your heart rate and your soul. In the interest of long term proven health benefits and weight management, prioritise strength training .Exercise helps your symptoms by raising your energy levels, increasing endorphins (mood boosters) and lowering stress. The stress hormones cortisol and adrenaline have a lot to answer for when it comes to menopause symptoms such as insomnia and weight gain.

4. Add magnesium: there are a lot of supplement companies reaching out to women in menopause to alleviate you of your symptoms. I'd hate to think you'd be wasting your money. If there is ONE supplement you are going to take, I'd go with magnesium glycinate. It's been shown to relieve joint pain, sleeplessness, anxiety, muscle cramps, PMS and headaches. 

Hope these simple tips help and give you more of yourself again