Second Bloom

5 foods that must be on your weekly shopping list in perimenopause

🐟 Fish
🫘 Beans
🌱 Soy
🥜 Nuts
🥛Yogurt (there is no good emoji for yogurt 😂)

If you're transitioning into perimenopause or entering menopause, include these foods on your shopping list. Science tells us that a nutritious diet helps support the shift in hormone production that occurs during perimenopause and menopause.

Healthy foods can improve your metabolism, energy, mood, and even help ease symptoms like anxiety, hot flashes, and skin changes.

Did you know if we don’t eat enough fibre then excess hormones continue to circulate in our body which can cause a host of hormonal issues.

This is not a diet - it’s support and guidance to empower you to unlock your best self.

My 12 week coaching programme outlines pillars for you to focus on and create a lifestyle that makes you the best version of yourself.

Invest in YOU!

Don't sit and wonder if this right for you or I don't deserve this. You absolutely deserve self-care and the time and support you give others.

1 place left to start in May. DM me the word READY today to secure your place on our next intake and learn how to live a fulfilled and truly happy life.

With love and gratitude
Natalie - Menopause Coach

“Life your best menopause life”

6 ways daylight steps help in menopause

💎 It boosts energy levels
💎 Gives you Vitamin D
💎 Increases metabolism
💎 Improves mental health
💎 Counts as resistance exercise which helps prevent osteoporosis
💎 Improves heart health

Walking daily is a vital part of wellbeing during perimenopause. This list isn’t exhaustive either so there’s plenty of reason to get those in.

I help women find happiness and improve their health during menopause. My 12 week programme outlines how to regain control and find .

2 places available in May. To find out more and nab one DM the word “READY”

Love and gratitude beautiful 💫💕

1 million women have left their jobs due to menopausal symptoms. 1 MILLION. That has a huge impact on the economy.

A third of women who are 45+ / menopausal age are having to take time out of work due to symptoms.

Across the female workforce this can be up to 14 million lost working days.

60% of workplaces still don’t offer any menopause support. There are 5.87 million women of menopausal or perimenopausal age currently working in the UK. That is millions of women struggling on their own. Menopause manifests in many more ways than hot flushes. There are debilitating mental and physical side effects - brain fog, night sweats, anxiety, tinnitus, extreme muscle pain and the list goes on.

This result from the government today to reject a trial of menopause leave is a huge knock back for those struggling at work due to symptoms. The mental health side of this can not be underestimated. Most women I’ve spoken to don’t want to give up their careers they’re passionate about. So let's help them so they don't have to.

As a Certified Menopause Coach I am here to support women reclaim their lives and get back to a place they are happy and fulfilled.

I offer one-on-one support and workplace training around the menopause. Please share this with anyone you know suffering or looking to improve their care of mid-life women at work during this stage of their life.

Sadly 50% of post menopausal women will suffer with an osteoporosis-related fracture in their lives.

Osteoporosis is treatable and preventable with the right care and activity earlier in life.

For most women the drop in Oestrogen causes bones to weaken. Strength training is proven to increase bone density and help reduce the likelihood of Osteoporosis.

Lifting just a couple of times a week can make a difference. If you don’t have weights you can start with a few tin cans.

Can Tryptophan help reduce anxiety during perimenopause?

Tryptophan is an essential amino acid meaning our bodies don’t naturally produce it and we need to consume it through our diet.

It is also the pre-cursor to being able to produce serotonin which is the chemical that helps to balance our mood and increase happiness. 😊

To increase Tryptophan in your body eat oats, chocolate, red meat, milk, yoghurt, seasame seeds, dates, eggs, fish, chicken, buckwheat, spirulina and peanuts. 🥜

Indirectly these foods 👆🏻can help improve moods.

This is one of the sad realities that the effect the menopause can have on women.

Am personally so glad didn’t go through with her thoughts.

This stresses the importance of the message “prevention is better than cure”.

The more women that are aware and understand the symptoms of the menopause and recognise the effect the changes in hormones can have they can be managed and resolved.

Fitness, nutrition and community are a huge part of this and can help with weight gain, hot flushes, anxiety and brain fog. Though these are not always the answer.

What our members tell us is that exercise improves their mental health and makes them feel more positive and able to handle daily tasks.

Research shows the period is the best time to adapt your training to prevent unwanted menopausal metabolism and body composition changes.

It’s never too late (or too early!) to start lifting heavy sh*t and upping intensity to improve strength, power, body composition, metabolism, and performance.

Research published in March's issue of Menopause solidifies that advice.

If you're in to the science behind it watch the webinar 🤓

https://cdn-links.lww.com/permalink/meno/a/meno_29_4_2022_01_20_smithryan_meno-d-21-00282_sdc1.mp4

Thanks to for the info. 🙏

Get your heart rate up with strength and resistance exercises that work the whole body in a circuit format. Get ready to feel the burn!

This type of training is good for maintaining a healthy skeletal and muscular system. It builds bone density and muscle mass in perimenopause and prevents the rate of loss of these things post-menopause.

>> https://secondbloom.uscreen.io/programs/collection-taster

Perimenopause fitness classes taster Perimenopause fitness classes