Newsletter Sept 2020

September – a time for renewal & vision

I hope you’ve all had a lovely September thus far. The leaves on the trees are starting to turn colour as a nod to the beautiful colours that Autumn brings with it. We have had some beautiful blue skies here in Norfolk & bumper crops of blackberries on our hedgerows. Hasn’t it turned very autumnal the last few days!

Many of you will have school age children that may or may not be back in School, or you perhaps you are  home schooling. Some of you will have waved your child off to University and feeling very much the empty nest.

Some of you may have started a new job or a new course. Or you may have a  different focus now the new academic year has started.

Here at Victoria Health and Wellbeing there’s been a hive of activity (and I’m not referring to my neighbour’s honey bees). You won’t be surprised to learn that I have packed a lot of professional development in this month, as this is such a passion of mine, to assist in continuously improving the services that I provide to you.

We also had a focus on self care ( all available on Instagram if you missed it) and I will be collaborating with a lovely lady in October, to provide more on this very important topic!

Why? Because so so many women feel guilty for even thinking about looking after themselves, they feel selfish. Well, stick with us and you will learn how to adapt to a healthy approach to self care.

I had the absolute pleasure of having the wonderful Jane Lewis, author of My Menopausal Vagina join us for an interview (see below) who is such an advocate of women’s health, I hope you enjoy reading it. 

In response to the survey we are looking at Brain Fog, yes, it is indeed a real thing!

Happy reading everyone

This is a typical scene we see here in Norfolk at this time of year. I wanted to share with you because it says so much. It shows accomplishment, achievement, warmth, hope and renewal. These are just some of the elements we need to look out for with regards to self care.

Hi Jane
Welcome to Victoria Howell Health & Wellbeing as our September’s Special Guest, & a big thank you!

What is vulvovaginal atrophy now termed by medical professionals as GSM?

Vaginal dryness is the greatest taboo symptom of menopause yet so common. It is officially called Genitourinary syndrome of menopause (GSM), as it can cause far more symptoms than the word “dryness” implies.
Due to declining oestrogen that comes with perimenopause & then post menopause, when it is as good as all gone the vagina, vulva, bladder & pelvic floor can really suffer. It is a myth that GSM only starts in post menopause, it is also common in perimenopause just often not recognised by medics & women alike. My symptoms started at about the age of 40 but got exceptionally bad at 45 whilst still having regular monthly periods.

What are the symptoms of GSM?

The symptoms of GSM can be mild to moderate to awful. The vagina tightens, shortens and (the lining) becomes thinner & can cause vaginal dryness, painful sex, or smear tests. The vulva can burn & be sore & itchy, old episiotomy scars can become painful & even split at surface level. Other symptoms include repeated urine infections, which are quite common, needing the toilet numerous times a night, bladder leakage and a watery discharge. Wearing pants or trousers or sitting down for long periods of time can hurt or become impossible as can exercise also.

So, what do you recommend a woman do if she thinks she has GSM?

The most important thing is a woman does not self-treat, so she should see her GP as a first off.  The problem is symptoms often come before it can be seen & women can be fobbed off as having thrush unfortunately, an examination should be done but often a GP will say you look “fine”.

What treatments should a woman expect to receive from her GP?

Vaginal moisturisers, local oestrogen in the forms of cream, pessaries & a vaginal rings. All these go directly into the vagina & some can be used on the vulva also. There is also an oral tablet that is for vaginal dryness. Roughly 25% of women also need HRT as part of their treatment plan.
Laser treatment is also available, that some women respond well to, unfortunately currently is only available privately & thorough research should be done before deciding on having it done. (Victoria suggests seeing a consultant that is experienced and qualified in providing these procedures, if unsure the British Menopause Society can provide information).

What if women do not get the support from their GP’s?
It’s important women are not ignored or dismissed as having a “bit of dryness” they should expect to be examined & if symptoms persist then they may also have another vulva skin condition & should ask to be referred on if deemed necessary.

So, Jane, what you are saying is do not give up and keep going back to your GP until you feel you are being listened to and examined thoroughly to enable a correct diagnosis. What help can women get to help them prepare themselves for a GP consultation?

My support group is on Facebook & called Vaginal Atrophy we currently have 4.2k members, it is a very supportive group with lots of knowledgeable members enabling women to get the correct information to empower them to see their medical professional. I set it up 3 years ago as there are many groups for menopause but not just for vaginal dryness so it’s the only one that I am aware of, & women are very relieved when they find us.

Can you tell us a bit about your book? (The book that one lucky subscriber will win this month!)

My book Me & My Menopausal Vagina, although about my symptoms & GSM in general it was written by my middle daughter Penny. Many medics have now read it & I have recently been told that a nurse has completed a dissertation on GSM inspired by my book. The book is factual and real with humour, it has been written for all abilities whether you have a degree, which my daughter does, or you are dyslexic like me. Many ladies have given a copy to their GP. The front cover is very eye catching.

What message do you have for us all, whether we are health care professionals or not?
 
All health care professionals right up to the very top, need to know just how debilitating GSM can be. Very sadly, I know of ladies who have taken their own lives.  
Treatment should not stop start; it is for life. If treatment is stopped, symptoms return & is often more difficult to alleviate symptoms again.
GSM cannot be cured, it’s managed for life, & it’s safe for all women to use including those who have had oestrogen receptive breast cancer. Women who breast feed can also suffer from GSM & can use local oestrogen also.
 
Jane thank you so much for sharing your experience and knowledge with us. Your time is very much appreciated.

Jane joined us for a Instalive on 15 September, this is available to watch on @victoriahealthandwellbeing IGTV grid. This is packed with so much information and so many women have fed back to say what a fantastic session it was and how they do not feel alone with their symptoms anymore. Jane is paving the way to take the taboo out of GSM.

Does your head ever feel fuzzy or cloudy like the picture above?
Does it feel your thoughts are there but cannot quite make it to verbalisation?
Do you find your mind is saying what it needs to but the words don’t match?

It can be so frustrating. You find yourself describing something as simple as a spoon and the word completely escapes you, so you might say something along the lines of ‘that long thing that I use to do this’ (whilst gesticulating widely the actions of scooping with a spoon).

Does this sound familiar? You are so not alone ladies! 

Brain Fog, lack of concentration, & reduced memory are indeed symptoms of the peri menopause.

Not all of us will experience brain fog, our peri menopause journey varies from woman to woman. Some will experience mild brain fog whilst others experience it to the level of finding it frustrating & embarrassing & even impacting on work.

Some of us are unaware of this as a symptom of peri menopause, so when we start experiencing it, we can be concerned that we are starting with early onset dementia of some kind. We may be living super busy & stressful lives so also putting these symptoms down to the demands of modern life.

What can cause it?

When we start with peri menopause, we still have periods either for a few months or up to a decade or indeed longer. The cause of brain fog in addition to many other symptoms is the decline in oestrogen. We females also have a level of testosterone in our bodies and one of it’s jobs if you like, is to help with concentration and cognition. So when both these start to decline, this is when some women encounter brain fog. 

Other factors alongside the drop in hormone levels &  follicle stimulating hormone and luteinising hormone is sleep deprivation and stress. Anxiety about work, or hot flushes can cause waking during the night, and will contribute to brain fog. 

So, what can we do to help it?

Medical experts say that replacing the hormones is the safest and most efficient way to eliminate brain fog. This is the first line NICE guidelines recommendation for management.
The amount of oestrogen and progesterone provided in hormone replacement therapy is very low. It is much lower than the levels found in the contraceptive pill, and therefore the risks are far lower. Especially when taken transdermally. Women that experience other symptoms of peri menopause, also find that the other symptoms decrease or disappear completely too. 

For women who have survived breast cancer, your oncologist and menopause specialist will need to discuss together what the best treatment is for you.

Some herbal supplements such a Ginkgo Biloba is said to help with concentration ( always check with your pharmacist for contra indications to other medication you may be on).
When thinking of general lifestyle factors include omega oils, found in fish oils & hemp, chia seeds and really pay attention to how much vegetables you are actually consuming.
Try a food diary for a month, this is a superb visual tool to help monitor and evidence to you how much vegetables you consume, and can be something of a wake up call to many of us. Keep off sugary & refined foods too, where you can as these can contribute to brain fog.

Think about consuming fish, beans, pulses and nuts.

Follow sleep hygiene steps for a better night’s sleep

Drink enough water! When even slightly dehydrated, this will impact on the ability to concentrate.

Physical exercise – Aim for at least 2.5 hours a week, not just during perimenopause, we can look after ourselves throughout our lives by exercising. The exercise helps oxygen travel around the body, including your brain.

Brain exercise- Learning a new skill helps literally build new neuro-transmitters in our brains. Do what you enjoy though, is it undertaking a course? Joining a club? Learning a new skill? Puzzles, or cross words, sewing?

Avoid smoking as this affects your cardiovascular system and will reduce the efficacy of oxygen flowing through your body and to your brain.

Alcohol will also help make brain fog worse for you, so avoid where you can.

Let me know how you get on by engaging on Instagram. It is great having you as part of the community!

Guest interview with Jane Lewis of the acclaimed “Me and my menopausal vagina” book. 

If you are wondering what to get your friends for Christmas, why not buy Jane’s book? Available from her website & Amazon.

Every woman really should read this book!

The winner of Me & My Menopausal Vagina will be notified today.

What would you like to see?

So, that’s it for this month.

Coming up in October is Menopause Month & is International Menopause Day on the 18 October.

Look out on Instagram for what we are up to.

What would you like to see in October’s addition?
Email me at: [email protected] & let me know or message me on Instagram @victoriahealthandwellbeing

Keep safe everyone x

Newsletter August 2020

Hey & welcome to your peri pathway.

We hope you have been enjoying the summer and for those of you who endure hot flushes, that you have been able to feel cool and refreshed. Thank you for responding to the peri pathway survey, you informed us what you would like and we have done our best to get it to you in this newsletter and beyond on Instagram @victoriahealthandwellbeing and Facebook.

Victoria is super delighted to share with you that her Norfolk Menopause Clinic is now open at The Space, Burston. Victoria says “I’ve met some wonderful customers and the entire reason I do my job is to help women realise they are not alone, that there are plenty of options, solutions and they deserve to feel joy and get their life back”. 
Victoria adheres to strict covid infection control to protect you, all sessions are socially distant.
To book an appointment email: [email protected] 

This month’s newsletter the focus is on:

Nutrition & mood swings
Tips for coping with symptoms
Full length guest interview with Clare Baumhauer Founder of Vulval Cancer UK Awareness
How to check your vulva infographics

Nutrition & mood swings

Many of you have asked for advice on nutrition, temper  and mood swings.

We are sure you won’t be surprised to learn how the two are incredibly related.

The graphic above spells out a clear message to all of us. We know we should eat healthily, we know it makes us feel better. You’ve all heard of clean eating, drinking 2 litres of water a day and the positive mindset it can bring. It can help you to feel more confident and resilient and that has to be appealing right?

When your hormones are unbalanced during the peri or post menopause, think of the different impact it’s having on YOU as a person. Is it making you anxious? Tired…super tired? Mix that with working, worrying if you still have a job, wondering how you are going to pay the bills, keeping the house tidy, getting petrol in the car, remembering that meeting you need to prepare a report for…thinking about a balanced nutritious meal can feel another layer of hard work, of pressure, when all you feel like doing is crawling onto the sofa, with a ready meal, bottle of wine and netflix!

You may choose the healthier version of ready meals or grab a take away on your way home however, you know deep down that these don’t really give you the balanced nutritional meal that your body needs on a regular basis.

There is a solution though so please don’t give yourself a hard time, you are always doing your best.

Eating processed foods high in bad fats, salt and sugars WILL most definitely impact on your mood, you may feel good while eating it but will soon feel low/moody/irritated/fat shortly after consumption.

Sugar will have your insulin levels spiking and dipping and this has a direct impact on your moods. Caffeine is not mood friendly  and also contributes directly to anxiety, so if anxiety is one of your peri symptoms, then think about reducing the amount you consume to 2 cups before midday, no caffeine after.

Think about fuelling your body, pretty much as you would a car. You need to feed your body foods that will support your emotional, mental and physical well-being.

If you are feeling overweight please do not start a ‘diet’, no fads work. Well, you may lose weight however, the weight will go back on again. Think habit, like anything it takes practice, but you can get there.

Try and programme your food choices to be kind to your mind and body.

Look below for tips.

Programme your mind to be kind:

 It is important. For those of you who can’t face anything first thing, try a cup of freshly boiled water, with lemon and fresh ginger and sip slowly while giving yourself time to wake up and think about your day ahead.
You may prefer to do some exercise before breakfast, whether that be a run, yoga, Pilates, kick boxing, whatever your preference, as long as you enjoy it and find it pleasurable.

When ready for breakfast think about gut and mood friendly foods. Avoid sugary cereals, white bread/toast and jam. The nutritional value is low and calories are wasted. Think about high fibre cereals or porridge oats, with fruits, natural yoghurt and of course chia seeds, flax seeds, and almonds.

It’s okay to snack, just think about your activity level and the nutritional value of your snack. Instead of a chocolate bar, or cake think about some nuts/dried fruits or a banana. The important thing is not to mentally give yourself a hard time if you eat a cake/chocolate/crisps. Remember, be kind to your mind. Tomorrow is another day.

Try tracking the food you eat, it may seem laborious however, you will thank yourself for it. Why? Well you will be able to identify a pattern. When you have a pattern, it is easier for you to see when/what triggers certain patterns of eating and the impact it can have on your mood. It can be a great incentive to be accountable. For example, you may have a craving for crisps or sweets a few days before a period. 

If you are feeling irritable, wound up, having mood swings, track these along with your other symptoms. It will help you become aware of how you are feeling prior to or the onset of these feelings. Talk openly with your loved ones about this and tell them you are likely to snap, shout, cry, this will allow them the option to give you space and help to avoid confrontations.

Take the pressure off yourself when you feel this way. What is an absolute priority? What can wait a few days? By prioritising and giving yourself permission to delay things, can help improve your mood.

Your peri pathway would love you to share what tips you have for helping yourself during this time. Please email: [email protected] subject line Improve Mood Tips.

Doing the job I do, I get to meet many women, all with a story to tell.

I met this lady and was blown away by her bravery, determination, motivation, drive and selflessness.

Clare Baumhauer is an exceptional woman, despite her own Lichen sclerosus/vulval cancer (LS/VC) journey, she has selflessly set up Vulval Cancer UK Awareness. She is a strong, empowering role model for many women. Clare has consented to share her story to help all women, in the hope that they can get the right diagnosis, at the right time.

Clare, can you please tell me about your awareness group?

I started my Vulval Cancer UK Awareness (VC)  support group first and later joined a Lichen Sclerosus (LS) group and met Emma Norman, who runs the LS group.  I was already raising awareness on my Instagram and Twitter, but we joined together and started the Facebook page – Lichen Sclerosus/Vulval Cancer UK Awareness and website 2 years ago. We also started our #knowyourvulva yearly campaigns to further raise awareness.

How did you become aware of VC/LS?

The first time I heard about VC was when the GP said I could have VC after many years of being told I had thrush. 
Looking back to being a child of about 5, I had vulval itching and was told I had cystitis even though the GP didn’t examine me. 
My symptoms came and went over the years, but I still went to see many GP’s in my 20’s and 30’s multiple times but was told I had thrush every time. Then finally a GP did a swab which came back clear; so a blood test was taken and this didn’t show up anything untoward. So, I was told it was  probably early menopause symptoms and sent on my way with no support, advice or anything. 
I had regular smear tests,  this was when I had  white patches on the vulva and a tear and nothing was mentioned by the health professionals.

I went back after a tear in my perineum wouldn’t heal and  had turned into a ulcer which got bigger and bigger, I was 43. At first GP said it was herpes and to go to a GUM clinic. I was shocked so she asked how many partners I had, and I said just my husband since the age of 18. She then looked again and said it could be VC, so I was urgently referred for a biopsy which showed LS and VC, again I had never heard of LS either. Looking back, we realised I had LS since a child so left undiagnosed and untreated turned to cancer.  

What triggered you to start VCUK Awareness?  

As I hadn’t heard of either conditions and no one I told had either, including many health professionals; I started to look on social media  for advice and didn’t find anything at first. I then came across a gynaecological charity on twitter which didn’t do much for VC and then found 3 more charities, but they didn’t include VC.  So, I decided to start my own awareness group. 
My  first story went viral and many women contacted me to say they had similar symptoms to me and after seeing my story went back to the doctors and mentioned LS which got them diagnosed  after years of being told thrush too. I had to keep going and give VC and LS a voice. 

What advice would you give women? 

To look at their vulva at least once a month so you know what’s normal for you and report any changes you see to your doctor.  If any treatment you are  given doesn’t help then go back,  and ask to be referred to a specialist as I don’t think that thrush is as common as they may think, as it could be LS. 

What practical tips can you share? 

Check your vulva and keep a diary and photos so can note and compare any changes and what could be causing any flares.

If diagnosed with LS then use a emollient regularly as well as a steroid.

No one should use perfume products and wear white cotton knickers. 


Resources:

Twitter- Vulval Cancer UK Awareness 
Instagram – Vulval Cancer UK Awareness 
YouTube- Vulval Cancer Lichen Sclerosus UK Awareness 
Pinterest- Vulval Cancer UK Awareness 
Twitter- Lichen sclerosus U.K. awareness 
Instagram- Lichen sclerosus U.K. awareness 
https://lsvcukawareness.weebly.com/

CHECK YOURSELF OUT LADIES #knowyourvulva

Newsletter July 2020

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.
https://www.instagram.com/victoriahealthandwellbeing/

In this edition we have:

Perimenopausal bleeding
Interview with Lady Days
Bone health & menopause
Self-confidence tips

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.

Perimenopausal bleeding:
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.
https://www.instagram.com/victoriahealthandwellbeing/

lady days pads

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 tips

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 
You got this!

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:
Gaynor Parkes
Yvette O’Hara
Tracey Stone
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.
[email protected]

To enjoy at a discounted price use code: YPPJN 

60 min consultation: Usual price £65 Discounted price £45