It’s true! If I could go back in time, here is what I’d change…and why.

Alcohol consumption

Drinking alcohol was part of my social experience in my twenties and thirties. Not a weekend passed without binge drinking copious amounts of wine or cocktails to celebrate the end of each week at work. This was my go-to reward, a week of hard work followed by a weekend of harder partying. Does this ring any bells? Can you relate?

Having a child in my early forties put the brakes on this pattern of behaviour and at the beginning, I felt deprived, like I was missing out somehow or I didn’t get to have the luxury of the freedom boozy nights brought. And I still miss the social aspect of this but the hangovers and fatigue, not so much.

By the time I was 43 my hormones took a dive, and I was exhausted, all of the time. I realised my hormones were a little off and supported myself with an integrated approach to menopause treatments. These days I barely drink alcohol at all and thank goodness as I would not be able to cope with the aftermath of feeling rotten whilst raising my son, working and managing my hormones.

Ooh and the cravings it brought me the following day…

Women often report increased severity of flushing and anxiety after drinking, sometimes for as long as 48 hours later. Your body will start to tell you what you can handle. Listening is sometimes hard to do.

Main take away: Skip some weekend drinking sessions. Practice sober rewards and feel better for it. When the time comes, it may feel easier or less of a sacrifice.

Starchy or sugary treats

For me, sweet foods were never a draw but starchy dinners were the thing I could not get enough of after a heavy night out. I pretty much ate twice the amount on a Sunday that I did other days of the week. The sensitivity to alcohol and its ability to change blood sugar balance meant I was craving that high again, all day after drinking. This of course further added to my potential insulin resistance and waistline…

Adding in more protein and experimenting with vegetable sources of protein particularly, allowed me to curb those cravings in the early years of perimenopause. I also used chromium, a mineral that helps balance blood sugar to reduce snacking during this hormonal cascade. Edamame beans and a variety of nuts and seeds are now my daily staples, keeping me fuller for longer, not to mention supplying essential fats and minerals as well as fibre that can sometimes be lacking in a typical British diet.

Main take away: Wean yourself off starch and sugar as soon as you can. Most of the chronic disease issues involve repeated blood sugar spikes over time. Prioritise veggies (including cruciferous varieties to manage hormone levels) and pulses to introduce vegetable sources of protein so you have more of a variety in your diet without some of the health risks of red meat.

Exercise

You’re either in the camp of enjoying it or feeling like it’s a chore. I was the latter. As a teenager I enjoyed team sports and dancing from a young age. Unfortunately, I didn’t continue with such pursuits and really regret this. Women tend to let these hobbies slide as they age, and men seem to have a better handle on maintaining this type of activity into their forties and fifties.

These days yoga is my main form of exercise, as well as chasing my six year old. Walking in nature feels like a luxury and when I manage to do this, I feel so much better for it. Once the habit is set, it’s easy to keep it up. And just because we may slip out of a habit for a few weeks it doesn’t mean all is lost; we can reintroduce forms of exercise and shouldn’t feel like we’ve failed if life gets in the way for a short time. Continuity is key. And make it fun, its easier to stick to that way.

Main take away: Keep moving, our sedentary lifestyles are taking over our health, both physically and mentally. Resistance training can be particularly helpful in preventing muscle losses as we age, improving our metabolic rate and our physique in general.

Relaxation

Again, many of us rely on a glass of wine to wind down after a hard day but honestly this habit isn’t really worth it. Adding to sugar intake and disrupting sleep isn’t a great combination for menopause. I found I felt guilty when relaxing at times, like I should be productive, achieving something. It took me a while to give myself permission to do what looks like nothing!

Our stress hormones play a role in our overall health. When hormones fluctuate at perimenopause, we can experience heightened cortisol levels and challenged adrenal function. Magnesium supplementation is vital for many women and maintaining the function of our adrenals is key to support us through hormone decline at menopause.

True relaxation needs to start in the mind. All those mainstays of journaling, drawing/painting, meditating, tree hugging, reading, mindfulness & yoga really do have some value. Find a technique that works for you and stick to it. And do this regularly.

‘You should sit in nature for 20 minutes per day…Unless you are busy, then you should sit for an hour.’

Lets not forget sleep - prioritise this. We really do function better when we have quality sleep, without alcohol. Sleep allows our body to heal and restore - and don't feel guilty about napping or having an early night.

Menopause needn’t be a drag but implementing healthy habits from our thirties can certainly form a foundation which helps us through it.