Do You Have A Menopause Tribe? - The Gloss Magazine

Do You Have A Menopause Tribe?

Cleanmarine’s mission is to educate women on hormone health. Irish expert Catherine O’Keeffe shares tips on how to manage menopause symptoms by creating a menopause tribe to support you at this natural life stage …

“The menopause can be complex. Symptoms aren’t just physical but can affect how we feel and think. I firmly believe in the power of preparation; once you know what menopause is, the symptoms that you may experience and how you can support yourself, then you are setting yourself up for success in this natural life stage,” says Catherine O’Keeffe, Menopause Workplace Consultant and Wellness Warrior. “These years, usually from the ages of 45- 55, are not only about managing symptoms, they are also about futureproofing your body. This is a path of opportunity, when women can pay more attention to their heart, bone and brain health.” It’s no surprise that O’Keeffe often tells women not to adopt the ostrich approach or put their heads in the sand about the menopause. She firmly believes in the transformative power of preparation, information, and knowledge and often reiterates that not all women will experience symptoms. “One in four will go through menopause with very mild to no symptoms at all.”

Catherine O’Keeffe.

O’Keeffe is a firm believer in doing a lifestyle audit. “Regardless of how you experience the menopause, begin by doing an audit of your lifestyle, especially diet. There should be a focus on good food and ensuring a steady supply of fresh fruit, protein, and non-processed foods. Daily exercise is also key and should include both cardio activities and bone-strengthening activities like resistance training, and weights to help with bone health.”

Sleep is another priority. “I always say deep, restorative sleep is the bedrock of thriving through menopause. If you get sleep right, it has a domino impact on many other aspects. Invest time in understanding how good your sleep is and where you can improve it,” explains O’Keeffe. Being aware of and managing stress is a central theme. “Stress exacerbates many aspects of menopause so incorporating lifestyle aspects such as meditation, mindfulness, time out and laughter can all help lower excess cortisol.”

This is also the time to investigate and understand supplements that may provide essential support. O’Keeffe is a fan of Irish brand Cleanmarine MenoMin, a brand which engages with experts such as herself to educate women about perimenopause and menopause so they can navigate this life stage successfully. Not only does the brand provide a free Essential Guide To Female Hormones (in pharmacies, health stores and to download on Cleanmarine.ie), it also organises a complementary podcast Let’s Talk Hormone Health, with brand ambassador Lorraine Keane.

Cleanmarine MenoMin is a unique all-in-one omega-3, phytonutrient and vitamin blend formulated specifically for perimenopausal and menopausal women aged from 40 onwards. Each capsule of Cleanmarine MenoMin contains omega-3, biotin, rosemary extract, soy isoflavones with B vitamins and vitamin D3 to provide nutritional support. Vitamin B6 contributes to the regulation of hormonal activity and B12 contributes to the reduction of tiredness and fatigue. Vitamin D helps maintain healthy normal bones and supports the normal function of the immune system. You may not be getting enough of these through your diet and adding a supplement can be very beneficial. Cleanmarine MenoMin is ideal for women in perimenopause and menopause who want to feel good every day.

Having extra support is a priority and O’Keeffe encourages women to create their own menopause tribe. “My menopause tribe is my merry band of supporters who I have been using for years. It is varied, and changes based on what I am experiencing. This tribe includes my doctor, acupuncturist, herbalist, osteopath, and pelvic health physio, who provide great support,” she says.

As menopause is individual to each of us, so too should your menopause tribe be based on your own personal and life experience. As menopause can last from four to twelve years, tweaking your support over this time is essential. O’Keeffe explains that key members of your menopause tribe should include a doctor or menopause specialist, who can keep track of your overall health and will be able to discuss HRT (hormone replacement therapy). “Menopause is not one size fits all and HRT has an essential role to play when you do not get relief from the steps outlined above. Like everything, HRT takes time and patience so bear that in mind if you start this journey.”

Other key members of the tribe are women’s health physiotherapists. “I believe every woman should see a women’s health physio during these years to check the strength of their core and bladder muscles.” In addition, a pharmacist is a great local resource, who can provide all-round information in relation to menopause. “If you are concerned about your diet, consulting a nutritionist can be useful.” Lastly, depending on preference and needs, a complementary therapist, such as an acupuncturist or herbalist, may be beneficial,” counsels O’Keeffe. She will be providing further advice and tips during her one day Menopause Success Summit on October 22, at Johnstown Estate, Co Meath. Book online at www.menopausesuccesssummit.com.

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