Pause for Thought October 2024 Newsletter

As we enter into autumn season, it’s a wonderful time to focus on emotional well-being.

Autumn is a fabulous time to start to snuggle down and  create a fulfilling and balanced life, feeling as well as you possibly can be. It’s a perfect time  to reflect on how we can embrace seasonal changes while also nurturing our well-being—especially when navigating the menopause.

1. Embrace the Cosy Season

Autumn naturally invites us to slow down.   With shorter days and cooler temperatures, it’s a wonderful time to engage in restorative self-care practices. Journaling, curling up with a good book, listening to music mediation or simply taking time to unwind can ease the stresses of daily life and menopause symptoms.

2. Stay Warm, Stay Active

While it may be tempting to hibernate, maintaining physical activity is crucial for both mental and physical health during menopause. As oestrogen levels decline, many women experience bone density loss, muscle weakening, or joint pain. If you can’t manage as much exercise as you would in the warmer months make sure you walk as much as you can. This will  improve mood, support weight management, and ease menopausal symptoms.

3. Nourish Your Body with Seasonal Foods

Autumn is abundant with nutrient-rich seasonal produce that supports hormonal balance and overall wellness. Root vegetables like sweet potatoes, beets, and carrots are rich in vitamins and antioxidants, while leafy greens (such as kale and spinach) provide calcium and magnesium—key nutrients for bone health during menopause. Incorporating these foods can help alleviate hot flashes, mood swings, and other menopausal symptoms.

4. Prioritise Sleep for Hormonal Balance

The transition through menopause can affect sleep due to hormonal shifts, night sweats, and mood changes. Prioritising sleep hygiene is essential for managing energy levels, mood stability, and overall well-being during this stage of life. Create a calming bedtime routine, and avoid caffeine or heavy meals before bed.

Lisa has been recently taking Magnesium before bed which has really helped her drift off to sleep.  Adding a good quality powder magnesium to sparkling water and adding ice and  lemon is really refreshing.  It’s really improved Lisa’s sleep.

5. Mind Your Mental and Emotional Health

Autumn’s inward energy encourages reflection, and as menopause can be an emotional time for many women, it’s important to check in with yourself mentally and emotionally. Feelings of sadness, anxiety, or frustration are common, but they don’t have to be overwhelming.  Being a little bit more emotional or teary is absolutely fine.  Lisa is always telling her clients to allow the emotions to come up and out, it will not do any harm shedding a few tears here and there.  If you are really struggling, get in touch with Lisa, she is more than happy to help info@lisatighetherapyandcoaching.co.uk

6. Supplement Wisely

Nutritional support is especially important during menopause to help balance hormones and address specific symptoms. Calcium and Vitamin D are key for maintaining bone health, while B-complex vitamins can help regulate mood and energy levels. Omega-3 fatty acids also support heart health and may reduce inflammation and joint discomfort.

This month, take time to listen to your body’s needs, whether it’s rest, movement, or emotional support. Menopause can be a powerful period of growth and self-discovery, and with the right tools and mindset, you can thrive through the changes.

As employers, it’s important to recognise that the well-being of our employees is integral to the success of our businesses. Just as autumn reminds us to slow down and embrace the changing seasons, we can take this opportunity to foster an environment that supports emotional well-being, especially for employees navigating menopause. By encouraging flexible working arrangements, promoting wellness initiatives, and offering access to resources that aid in managing physical and emotional health, we can help our teams maintain balance and productivity.

Prioritising employee well-being not only builds a supportive workplace culture but also enhances overall business resilience during these seasonal and life transitions.