Your peri pathway
Hello & welcome to your peri pathway newsletter, we hope you stay a while & read what we have got to share with you this month.
What a busy month we have had here at Your Peri Pathway!
We started the month with an Empowering Women Webinar which we did with Karen Turner from 22 Coaching & Consulting where we talked about the inner critic amongst other things.
We have written articles with other awesome women to raise awareness of very important causes (coming up in August’s newsletter). We had the wonderful Emma James Physiotherapist join us talk about Pelvic floor health. Steven from Menomagic popped in to talk about sleep. We also had this month’s newsletter guest join us on instalive to talk about periods and Lady Days. All still available to watch on Instagram.
In this edition we have:
Interview with Lady Days
Bone health & menopause
Thank you for those of you who responded to the survey last week, we have taken some key points:
- All insta lives are still available on Instagram, you can watch these at your leisure.
- We will be having the ‘Gut Lady’ back by popular demand, the lovely Hilary Gurner is delighted to have been asked back.
- We will be looking into nutrition and covering mood swings and irritability soon too.
- If you subscribed after the survey was sent out, please let us know what you would like to see and your thoughts, they are very welcome.
The perimenopause can last for a few months or quite some years.
Your menstrual cycle can become very different to what you have been used to as normal for you.
Your bleeding days may increase or reduce.
Your flow can become heavier or lighter.
The days between your period can become longer or you may find periods arriving closer together.
Your periods can become very irregular and you just don’t know when you are going to have the next one or you may question that you are pregnant or was that last period in fact your last one! You may go a few months without a period and think you may reach that menopause date, only to come on before 12 months since your last menstrual period.
If you find yourself spotting in between periods or spotting or bleeding after sex, please contact your GP for an appointment.
Your peri pathway suggests that you use a period tracker to help you get to know your body better. You can download one here:
https://bit.ly/2Dlpwxf This can help you identify when you may be due a period that is not within your usual cycle. It may be that you notice breast tenderness, feel irritable or anxious or other symptoms that you will learn is a cue to coming on. Sometimes though, there just isn’t a cue during the perimenopause era of your life.
An eco friendly, sustainable way to deal with the uncertainty of when you come on is through wearing period pants. No, I don’t mean the enormous Bridget Jones passion killers. Lady Days UK provide sustainable, eco friendly, fun period pads and pants. This means you don’t need to carry pads or tampons around. You can just pop on a pair of Lady Days pants and if you come on during the day, at work, you won’t need to worry! These really are amazing and can hold up to 3 tampons worth of blood (in the larger absorbency).
So, if you are sitting in that meeting and feel yourself come on, you don’t need to worry, Lady Days can help! To find out more about Lady Days read our feature interview with Helen, founder of Lady Days.
Peri Chat with Helen, founder of Lady Days.
Here is a snippet of our chat, you will find the full interview on our website.
What inspired you to develop Lady Days?
Many years ago, cough 21yrs, after the birth of my son. I developed an infection and found disposables intolerable. So, I used some flannels instead which was so much more comfortable and soon discovered they were more absorbent than even the maternity disposable pads I had.
Once I began to feel better and was more settled into my new mummy role I started hunting for alternatives.
Back then online shopping wasn’t what it was today and I really struggled to find anything. I eventually found a menstrual cup and some white liners. I used them for years successfully but it came to a point where I need new ones and yet again I was just coming across plain white ones.
That’s when I decided I was going to and try make my own. My mum gave me her vintage sewing machine, which is still in my loft, and I set to making my own pads.
I never intended to start a business but found that friends were asking for my pads and loving them. It took over 2yrs of research and development to finally have a pad that I thought was good enough to sell.
I was working full time but circumstances at home meant I need to be home more to support my son. That was the moment that I thought right, let’s see if I can do this. There’s got to be more people out there like me who can benefit for using cloth.
That was 8 years ago now. Read the rest of Lady Days interview here:
Bone health & menopause
Your peri pathway is focusing this month on bone health and menopause.
Have you had a premature or an early menopause? Some women go through the menopause as early as their teens, 20′ s & 30’s, this is referred to premature ovarian insufficiency or POI.
This could happen purely as a natural occurrence, following therapy for cancer or surgery. This has a huge impact on a younger women’s physical, mental and emotional health. It is therefore important for women to be educated with the facts; to enable them to reduce the impact on their health and protect themselves against chronic diseases such as dementia, heart disease and osteoporosis.
Oestrogen in our bodies isn’t required purely for periods and reproduction. We have oestrogen receptors in various systems of the body.
We need oestrogen to help support bone health. Women who have a premature or early menopause are at high risk of developing osteoarthritis.
The picture below shows us on the left a smooth healthy looking bone. The darker one on the right shows a bone that has lost much of it’s density, this makes the bone fragile. This can lead to women falling in their later years and cause bone breaks and fractures and long admission stays in hospital. It could even lead to a loss of independent living.
So, what is the best way to treat this? HRT is the best route of replacing the deficiency of oestrogen. There are oestrogen receptors in the joints and oestrogen plays an enormous part in bone health. Oestrogen promotes osteoblasts which are cells that produce bones. When we are deficient in oestrogen our bones lose density and can look like honeycomb as in the above picture.
Many prematurely menopausal women are given DEXA scans, this shows whether your bones have osteopenia, the precursor to osteoporosis, and you may be prescribed calcium by your GP to also support your bone health.
HRT gel, patches or spray are the most natural and safest way to replace oestrogen. Strength training and weight bearing exercise in addition to HRT will help your bones maintain strength. Think lifestyle factors and nutrition, take your vitamin D and magnesium supplements to further support your bone health.
If you think this could be you then see your Doctor who specialises in the menopause for a chat.
Self-confidence can take a huge dive during the peri & post menopause. You may find yourself not feeling so confident when in meetings at work, or when talking with your friends socially. You may question as to what you have to say is of any value, and wonder why anyone would want to hear what you have to say. You can become sensitive because of this and overthink work and personal situations.
You may be worried about your changing appearance and have a variety of peri or post menopausal symptoms. You may also be in the sandwich generation of looking after children, elderly parents and running a home while working crazy hours and have no time for yourself to reflect on what an awesome job you are actually doing.
Every day is different and some days you may feel more confident about yourself than others. A lack of confidence results in more fear, stress and anxiety. The good thing is by practising a few tips you can get your self-confidence back.
Benefits of self-confidence:
- Ability to cope with stressful situations
- Promotes a positive attitude
- Ability to feel valued
- Negative thoughts are dramatically reduced
- No longer worry what other people think of you
- Less social anxiety
- Deeper energy and motivation
Top Tips for building your self-confidence:
- Start to control your self talk- You know that negative self talk pattern that puts you down? Start to recognise it when it starts, become more aware of it, and what it is, a negative thought pattern.
- Change simple things. For example, when you tell yourself ” I can’t”, replace it with “I can or you can”. When you tell yourself “I’m not worthy”, change it to “You are worthy”.
- When someone gives you a compliment, instead of brushing it off and putting yourself down, say “thank you”, if you find this difficult, compliment the person back too.
- Hold yourself confidently. If you are going into a situation where you may feel nervous, or doubting your ability, straighten your back, put your shoulders down and your head high. Just doing this posture can make you feel more confident. Go on, try it now!
- Write down your strengths, once you’ve written your strengths, think of 3 more.
- Reflect on what you have achieved, if you struggle, make a timeline of your life and list your achievements.
- Think about who inspires you. Why do they inspire you? What qualities do you admire about them?
- Developing new skills literally helps your neural pathways grow and this reduces anxiety and helps build self-confidence.
- Learn relaxation time, your mind can become so jumbled with social media, work, home. Learn relaxation techniques to help quieten and declutter your mind.
- Think about your supportive network, who do you spend time with that makes you feel good about yourself.
- Tell yourself at least one thing you have done well today. Practise this every day.
Thank you for subscribing, you have been entered into Your Peri Pathway draw to win a pair of Lady Days period pants or padsOur winners are:
The winners email addresses will be sent to Helen at Lady Days so she can liaise with you regarding your prize.
Victoria will be holding Menopause Consultation Clinics at The Space in Burston, Norfolk.
This is in addition to Zoom consultations.
Please email me to enquire further or book.
To enjoy at a discounted price use code: YPPJN
60 min consultation: Usual price £65 Discounted price £45