Tips for Menopause

Great tip also for peri menopause and post menopause too

I teach nutrition and cooking classes for general good health and also to improve health. Becoming a nutritionist during menopause was a ‘goddessend’ in so many ways. Earlier this year I had a group day on nutrition and cooking for menopause. It was a fabulous day. Good nutrition helped me greatly through my menopause journey and I wish to share this with people. From time to time I will share some tips on here too. Today it is on sleep. Please let me know if you try any of these suggestions. Also would love to know if you want any particular tips on menopause.

Sleeping Better

Sleep is an issue for many during peri menopause and menopause. The less sleep we get the more we worry about not getting enough sleep and the more we worry about it the less sleep we get. Not enough sleep leaves us with low energy and a whole lot of irritability and another side effect of sleep loss is we put on weight. 

A few tips to dealing with not enough sleep and getting more sleep.
1. If you can't sleep either sit up and meditate and avoid listening to your mind. It is more often than not a negative mind when we are sleep deprived. We don't need to listen to that voice. 

2. Make a 14 day diary of what you ate for the evening meal, see if you sleep better after certain foods or sleep worse after certain foods. i recently worked out my sleep is not good after eating potatoes and pasta in the evening. So now I eat those for lunch instead.

3. Try to eat 3 to 4 hours before going to sleep.

4. Reduce your meal size in the evening. Start off by eating 1/2 of what you normally eat and then 1/3. To get more sustenance in your day make the day time meals bigger.

5. Take cat naps whenever you can. Contrary to popular belief it is better to nap when you can to get sleep  rather than depriving yourself of a nap and then not being able to sleep at night anyway. 

For more information on the courses I run for menopause click here.