Our Team's Menopausal Tips

With a number of women in our team experiencing perimenopause or post-menopause, we are well equipped with tips, advice and favourite skincare picks (of course!)... Here are some of our team's menopausal tips!

Trudi (Managing Director / Founder)

Professional Support

I’m still navigating my way through perimenopause - it’s a journey! I think the tricky thing is there isn’t one clear cut answer as no two women experience the exact same symptoms (there are at least 34 possible symptoms with different combinations). I can’t advocate enough for taking charge of your own wellbeing by seeking out healthcare providers that will create a personalised treatment plan that’s best for you - for body & mind.

If there’s one piece of advice when it comes to finding support, be prepared to seek opinions from more than one health professional… Finding the most accurate information can be a confusing and frustrating process. A lot has changed over the last few years and unfortunately not all doctors have the latest, up to date information on perimenopause and menopause. Perseverance pays off! 

Community, Resources & Support

It goes without saying that leaning on other women going through peri + menopause is so helpful and keeps you sane! You’re not alone. I've also loved these resources:

• Queen Menopause – Alison Daddo
• The Menopause Brain – Lisa Mosconi PhD
• The New Menopause – Dr Mary Claire Haver
• Estrogen Matters - Avrum Bluming MD, Carol Tavris PhD
• How to Menopause - Tamsen Fadal (Coming soon… Looking forward to this one)
• Aviiana Wellness Platform

Inspiring People:

• Dr Mary Claire Haver – The Pause Life
• Tamsen Fadal
• Chiza Westcarr
• Dr Fatima Khan
• Shelly Craft

Physical Wellbeing

Weight-bearing exercises and pilates have been my go-to.

Diet & Nutrition

• Anti-inflammatory wonder foods, e.g: Avocado, quinoa, colourful vegetables, dark leafy greens, pumpkin, sweet potato, walnuts, pumpkin seeds, berries, hemp seeds, wild salmon.
• Phytoestrogen rich foods - tempeh (esp Primasoy Tempeh & Bisque Tempeh Bellingen brands), tofu, Bonsoy soy milk
• Fermented foods, i.e Sauerkraut, Kimchi
• Mood boosting foods, i.e Raw Cacao (my fave!)
• I only drink alcoholic drinks on special occasions, which I find makes a huge difference.

A quick 20 min Peanut Tempeh Curry recipe (protein-rich) I love.

Supplements & Hormonal Balance

• Support for the icky perimenopausal symptoms - Eir Women ‘Show Up’ herbal + vitamin Supplement for energy, stress & brain health.
• Florabiome gut-health elixir that improves gut bacteria while reducing inflammation and boosting immune health, while tasting so delicious!
• Bone health support - Vitamin D3 + K2 Spray
• Magnesium supplement that is bio-available for best absorption

Emotional Wellbeing

I’m a huge advocate of a daily mindfulness practice - either meditation or guided hypnotherapy! Just 5-10 mins a day does wonders to help calm the mind and reduce anxiety.
Lately I’ve been enjoying the Reverie app for supporting sleep, focus and reducing stress.

Skincare Saviours

Ageless AHA Glow Concentrate – I’ve always been prone to hormonal breakouts and under-skin bumps, and this concentrate clears my skin! Smooths my texture and reduces those annoying perimenopause blemishes.

Restore Serum – my skin has been a whole lot more thirsty throughout menopause, so Restore Serum has been my saviour. It gives the most beautiful luminous glow-up and really plumps my skin.

Collagen Calm Activated Mist – my go-to for cooling me down when overheating happens! It also sets my makeup and stops it from settling into my creases. Big bonus, it boosts collagen production too, yes please!

 

Anna (Business Development)

Community, Resources & Support

A Village of Women… Community is everything! Not feeling you’re alone in what you are experiencing. Connection with other women is important at any stage of life however, this stage I believe it to be an “Essential” We need our tribe for support, understanding what we are experiencing is normal and that we are not alone.

Physical Wellbeing

Walking daily and Pilates helped in so many ways. Pilates for strength, we know how important strength training is for calcium and bones as we age. Walking and any cardio will help on so many levels: like clearing the mind, mobility, reducing weight, controlling anxiety, increasing blood flow, assisting digestion, preventing constipation and will help with better sleep (the more you exert yourself the better you sleep) and without sleep, nothing repairs.

Diet & Nutrition

This is a time where we need to really choose our food carefully, pro-inflammatory pathways are activated once estrogen declines. This is why the risk of heart disease increases for women in their 50s, as does weight gain around the abdomen, collagen loss and muscle mass declines. What we eat is our medicine and anti-inflammatory food combined with protein and essential fatty acids is so important. Diet plays a HUGE role in the level of joint pain we experience while in peri and menopause.

Superfoods during menopause:

• Oily fish, salmon, sardines: Richest natural source of omega-3 fats
• Legumes: help to delayed menopause
• Pomegranate, cherry juice: Extremely high in antioxidants as are ALL red fruits.
• Extra virgin olive oil: Helps to reduce hot flashes
• Tofu, soybeans: Mimics the effect of estrogen in the body
• Un-hulled tahini and sesame seeds : Naturally rich in calcium
• Pepitas, walnuts: Rich in zinc and plant omega-3s
• Greens: For vitamins and minerals and all the incredible anti-inflammatory benefits.
• Magnesium: It balances cortisone - the body’s stress hormone. This is one hormone that menopause can wreak havoc with, so by making sure you’re receiving enough magnesium, you can protect yourself against more intense swings in stress throughout the change’s menopause brings. This will also help with joint pain and loss of sleep.

Supplements & Hormonal Balance

Black Cohosh - The supplement that saved me during the change. This herb extract helps balance estrogen, and in turn, helped with my hot flushes, mood swings and general fatigue. Game Changer!

Skincare Saviours

Radiance Cream Cleanser to soothe and gently clean.

Kakadu Brightening Serum has helped with reducing my pigmentation which increases due to estrogen decline and years of exposure to the sun and the elements. Dehydration is another factor; this serum helps rehydrate. The Vic c increases collagen production and is a powerful antioxidant to help protect making this the perfect day serum.

Ultra Rich Moisturiser - The ultimate hydrator to soften, hydrate and nourish my menopausal skin.

Restore Serum – Just as the name suggests, it really has restored my skin’s natural oils that declined greatly during this period. This product is a must for anyone going through this stage of life.

Collagen Calm Activated Mist to hydrate and cool my skin during hot flushes.

 

Cassandra (Marketing)

Community, Resources & Support

I often seek the humorous side of life, and it’s the case throughout my menopausal journey too! Finding others that don’t take it all too seriously and the support / comfort from my girlfriends going through the same journey is the community I have loved the most.

Some favourite accounts / professionals that I love are:

• Dr Louise Newson
• Bright Life Project (very funny take on menopause!)

Physical Wellbeing

Movement is my yin to menopause's yang! Not crazy, high impact, but incorporating the gym with weights, walking the dog on the beach and yin yoga.

Diet & Nutrition

This is my daily go-to recipe that I prep every evening and bring into the office, call it breakfast / brunch, whatever you like - it’s so filling and keeps the bloat away (almost). 

• ½ cup raspberries
• 1 cup of Greek low fat yogurt
• 2 TBL chia seeds.
• Mash defrosted raspberries then mix in chia seeds and yoghurt and leave overnight.
• Top with seed mix and walnuts – YUM

Supplements & Hormone Balance

After plenty of research & professional advice, I started HRT 2 years into perimenopause and I cannot be a more enthusiastic advocate for it. It has helped my symptoms a thousand times over.

Skincare Saviours

You could say menopause made my skin a little dry (!) but my secret and the only thing that really quenches my skin’s thirst is Restore Serum AND Ultra Rich Moisturiser - I mix the two together in my hands and apply on my skin…