Knowledge is Power
So, what can you do to prepare yourself or support your perimenopause and menopause journey right now?
I believe knowledge is power, the more you understand about what is happening and start learning some evidence-based strategies, the more empowered and confident you will feel.
Nourished Perimenopause is an 8-week online course that I run once or twice a year for a deep dive into perimenopause and menopause, with proven strategies to support your wellbeing. In the course we cover a wide variety of health topics – hormones, liver health, gut health, weight, heart and bone health, brain health, stress and sleep and medications/supplements. Weekly workshops provide plenty of background and education, then the suggested actions and recipes help you put it all into practice 🙌. Jump on the waitlist for the May 2025 course if this sounds helpful for you.
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If you need help sooner, join me for a 1:1 individual consult and I’ll tailor a Wellness Plan to your exact health needs with actions, recipes, education and support. Get in touch to book your session now (email sarahpercy@teahealth.co.nz).
Books etc
There are some great books out there on perimenopause and menopause too:
Niki Bezzant – This Changes Everything, and The Everything Guide
Nicky Pellegrino – Don’t Sweat It
⬆️ Both New Zealand authors 🙌
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Davina McCall – Menopausing
Lisa Mosconi – The XX Brain, and The Menopause Brain
⬆️ Lisa Mosconi is amazing – a neuro-scientist who has been doing amazing research into the brain health of women at peri(menopause). Our brains actually go through a recalibration of sorts as they get used to reduced levels of oestrogen, despite being oestrogen-driven for much of their life. There is so many positive actions we can do to support our brain health now and into the future. Fascinating!
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Plus there are loads of websites and community groups out there…
Australasian Menopause Society
Menopause Support Group NZ (Facebook group)
Dr Linda Dear (Menopause Specialist in NZ)
Dr Louise Newson (Menopause Specialist from the UK)
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And Advice?
We know the following can really help with your health and wellbeing during perimenopause and beyond…here’s just a very brief overview:
🥗 A Mediterranean diet high in whole plant foods, antioxidants and fibre – good for your weight, heart, brain and general health.
🧘♀️ Stress management and Sleep hygiene – at a time when the brain is recalibrating we need to “shut” as many of our mental load tabs as we can.
🫛 Phytoestrogens (plant compounds with a similar, but more dilute oestrogenic effect) may be useful for some women, whether their oestrogen levels are low or high.
🏋️♂️ Strength-based exercise to support our muscle mass which naturally declines from our 30’s if we don’t use it. Building muscle mass helps with weight loss, strong bones, strength, independence and confidence.
🥦 Key nutrients are important for specific body processes associated with perimenopause and menopause. From omega 3 fats, magnesium, vitamin D and calcium, to sulforaphane, selenium and carotenoids.
🍗 Balanced protein across the day to stabilise blood glucose levels, hunger hormones and assist with a healthy weight…you are possibly getting less than you need at breakfast and lunch…especially if you’re a toast, sandwich or cereal person!
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So there you have it lovelies. A quick info and myth-busting blog(s) for World Menopause Day 2024! Sing out if I can help you in any way 😊
Sarah x