Back to school

Whether back to school or still at work, are you, your family, children, friends and colleagues menopause savvy?

For most of us in the UK this summer, the weather’s not been great – but September has arrived, bathed in soft warmth and sunshine, marking the autumn equinox and the beginning of the academic year.  And what’s more, for many of us … Menopause is on the cards!

Did you know …

  • 80% of menopausal women are in work!
  • The average life expectancy for women is 83 and there’s a 1 in 7 chance of women living to be a 100!
  • Menopause normally occurs between the ages of 45 and 55 but for many women it happens a lot earlier!
  • In fact, 1 in 100 women will experience an early menopause.
  • 75% of women who go through menopause experience symptoms.
  • Young people are now taught about menopause as well as periods and pregnancy at school.

We’re Waking Up!

With menopause on the curriculum, HotWomenAtMenopause still supporting, Menopause in the Workplace getting everyone talking about it and Davina McCall singing about it from the rooftops of Hastings, along with the rest of the menopause revolution, menopause is no a longer a whispered word!  In fact … let’s shout about it a bit more!

So, you’re back at work, menopausal, and you want to stay healthy?      

Take a look at my previous articles about managing hot flushes and night sweats, brain fog and concentration, fat around the middle, sex and relationships, mental health, sleep, skin, hair, and balance. 

In fact, when our hormones are in balance, we feel great, but when they’re not, we don’t!  At menopause, Oestrogen, progesterone and testosterone levels fluctuate and decline.  Oestrogen moisturises and lubricates the tissues of the body, affects our brain function and together with testosterone, has an important role to play in cognition and memory.  Progesterone helps with mood and aids sleep.  Testosterone impacts our confidence and optimism.  So, an imbalance of these hormones can play havoc with women’s physical and mental health and wellbeing.

Andrew Wright, founder of Action Your Potential, has developed the ‘12 Rocks of Wellbeing’.  Andrew works with, adults and children, “using the findings of neuroscience and psychology to help our brain construct the best version of ourselves every day”.

The 12 Rocks of Wellbeing:

Rock 1 – Sleep

Rock 2 – Exercise

Rock 3 – Eat healthily

Rock 4 – Mindfulness

Rock 5 – Mind Wandering

Rock 6 – Emotions

Rock 7 – Walking Outside

Rock 8 – Music

Rock 9 – Connecting With People

Rock 10 – Gratitude and Kindness

Rock 11 – Engaging In Your Life’s Purpose

Rock 12 – Learn, Play, Create, Read

Andrew says that wellbeing is a skill, that “the 12 Rocks are whole brain and body experiences. By practising them every day we give ourselves permission to value our rest as much as our work and in doing so we’ll find ourselves more productive, happier, more creative and in a better mood more of the time.  Life is complex and difficult, the 12 Rocks is the ticket to build a resilient, more agile version of ourselves in a well-integrated brain.”

Try it, it works!

And last but by no means least … our lovely Helen Ford, Nutrition Consultant, foodie and passionate cook, offers us brain-boosting recipes this September with her thoughts about tinned fish and the perfect breakfast!

Spicy Sardine Spaghetti

“Tinned fish is so underrated, yet so good for us.  Sardines are rich in omega 3 fatty acids which are vital for healthy brain function. Our brain is 70% fat and omega 3 forms a vital part of all the cell membranes.  These cell membranes have to transmit nutrients, chemicals and hormones to help with memory, concentration and mood.  Using whole-wheat pasta provides more fibre and keeps blood sugar stable for longer, therefore helping with energy and brain function. Spicy Sardine Spaghetti is such a simple supper and it looks beautiful too!

Blueberry Overnight Oats

My Blueberry Overnight Oats is the perfect breakfast for those busy Autumn morning, it’s all made the night before so can be eaten straight away or taken into work. Porridge oats are full of fibre and provide slow release carbohydrates, therefore sustaining energy levels and improving mood.  The protein from the yogurt and nuts and seeds give this breakfast extra protein, fibre and omega 3 fats which are vital for brain function.”

Helen Ford.

For Helen’s brain-boosting and delicious recipes, visit HWAM Nourish!

And finally …

Menopause is a time of opportunity – seize it!

Information sources and helpful links:


Helen Ford, Nutritional Therapist


The NEU Menopause Toolkit

The Daisy Network


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