Moving Through Menopause

This episode I had the pleasure of chatting with my Sister-in-Law and registered Nurse Judith Harris. Judith contacted me saying she was enjoying my podcasts and that she would love to share her story if it might help other people. I jumped at the chance to catch up with her and I am grateful to her for her frank retelling of her story. It all began with a hysterectomy at 50, followed by breast cancer treatment during the Covid 19 pandemic, and her most recent health blow which is a diagnosis of osteoporosis. We chat about the importance of exercise for bones and whether we are getting enough of the right advice on diagnosis.

Exercise is not just good for bones and we reveal some research hot off the press to support exercise for Menopausal night sweats. Who Knew? ME!! Despite the hand she has been dealt Judith is ever the optimist and we enjoy an upbeat conversation with some unexpected twists and turns, some stories and some giggles!

Osteoporosis is a health condition that weakens bones, making them fragile and more likely to break. It develops slowly over several years and is often only diagnosed when a fall or sudden impact causes a bone to break (fracture).

The most common injuries in people with osteoporosis are:

https://www.nhs.uk/conditions/osteoporosis/

Prevention is better than cure!

Unfortunately the first time many people discover they have osteoporosis is AFTER they suffer a fracture. There are medications you can take and Judith is receiving the recommended drug treatment. I am interested in all the lifestyle measures that can be used alongside the drug therapies to improve the condition of her bones and guard against fractures in the future. 

Build Bone with Exercise! 

I couldn't help myself and I may have got up on my soapbox (apologies Judith!) to have a bit of a rant! In my defence I am passionate to share the news that we can take action to strengthen muscles and bones with appropriate nutrition and exercise. Checkout my blog all about Pilates for Bone Health to learn more! 

Exercise and hot flushes

On the very day we were recording this chat Judith spotted an article in the Daily Mail and she let's us know that researchers from Smith College in Massachusetts reported ''sedentary lifestyles may be putting women  at greater risk of hot flushes during the night. They handed Menopausal women struggling with night sweats some tough-love advice: stop sitting around! Need I say more...

If you are interested in finding about more about Movement as Medicine book your free 20 minutes consultation with me and join your first class for free!

Author Phillipa Butler Chartered Physiotherapist, Movement Maestro and Podcaster.

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Join Phillipa and Brianna Wilkerson holistic health coach and podcaster as we explore what you can expect from this years Healthiest Years Yet Summit. There will be over 30 contributors and beginning Monday 18th of October you can access a series of pre-recorded health webinars for free. Listen up to find out more.  Sign up here! 

This is what you’re going to walk away with:

There will be prizes of all kinds, including:

…...AND including a chance to win a 60 Minute free Session with me!

If you are ready to:

……..this is for you!

Want in? Cool! Just sign up Here! We can’t wait to see you there!

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

This Episode Dr Shiroko Sokitch MD was generous enough to give up her time to chat about Menopause and Chinese Medicine. It is very clear that Shiroko Sokitch MD is a doctor who really cares about her patients and here we chat about the theory of Traditional Chinese Medicine (TCM) and some therapeutic applications. Watch the Video

Traditional Chinese Medicine

TCM can be characterised as holistic with an emphasis on the integrity of the human body and the close relationship between a human and their social and natural environment. TCM focuses on health maintenance and in the treatment of disease the emphasis is on enhancing the body’s resistance to diseases. Ai-Ping at al,(2004)

Chinese medicine is a perfect example of integrated medicine, with a whole systems approach and increasingly Western Medicine is taking an interest in TCM.  Two concepts that are unique and fundamental to Chinese medicine are Qi which is usually translated as "vital energy". And yin and yang which describe the relative qualities of all things which exist in harmony. Yin is the feminine, cool, night-time and Yang is the masculine, heat and daytime. These two concepts form what we might call the "roots" of Chinese medicine. *Read more about the attributes of yin and yang in this article.

TCM and Menopause

In Chinese Medicine all organs have a function and the kidneys are the organ of menopause. The kidneys hold the Jing or life essence and the secret to staying balanced and preserving the Jing essence is 'right living'. Not too much of any one thing, sex, food, stress and work for example. Jing is acquired from birth and some lifestyle choices can deplete the Jing, According to TCM Premature menopause may be attributable to poor lifestyle, chronic infections or traumatic childhood events etc. all of which can damage the life essence.

The kidneys rule energy, big transitions of life, regulate hearing, the brain chemistry, the power of will and the emotions of fear and anxiety. This certainly goes a long way to describe my experiences of menopause! 

Menopause is a time where energy is shifting, Yin energy begins to drop and normally as night time approaches yin energy should be rising and yang should be declining, however the yin deficiency leaves us with more of the yang energy and thus the nighttime hot flashes. 

Menopause and Meaning

The physical energy shifts from the uterus to the heart bringing with it an emotional time. We begin to consider our own mortality and contemplate how we can be true to our hearts it's a time of review and reflection; who do I want to be what do I want the rest of my life to look like? This is definitely something that I have felt through my transition and according to Doctor Shiroko LOVE might just be our saviour.

Dr Shiroko Sokitch MD trained in general surgery, and working as an Emergency room Doctor for 10 years while attending acupuncture school, gave Dr. Shiroko a broad range of medical experience. Her new book – Healing When It Seems Impossible – 7 Keys to Defy the Odds a book about her unique and comprehensive healing approach is available on Amazon.

She is the owner of Heart to Heart Medical Center in Santa Rosa, California, since 1993, Dr. Shiroko is an expert at using many modalities to bring your body to balance and wholeness. Her specialty is Healing When It Seems Impossible. She brings hope and healing to difficult health conditions by blending Chinese and Western medicine with a deep spiritual and emotional healing approach.

The Menopause Collective return and this episode we are tackling the many moods of Menopause with a focus on Anxiety! 

Anxiety is when you are continually worried or tense. It appears to affect almost twice as many women as men and is a common symptom of the menopause.

In general, anxiety is characterised by a constant sense of worry over normal everyday events, much greater than the situation deserves. Although you may realise this, it can be difficult to shake off the feeling so that you are not constantly on edge and irritable.

Part of the explanation lies with the fact that oestrogen plays an important role in moderating the chemical activities in your brain. When the level of oestrogen is high you feel well. As Oestrogen levels drop, a number of symptoms such as low mood and anxiety can set in.

We have heard it all before, but a healthy lifestyle can have a significant impact on how you feel. The great news is YOU ARE NOT ALONE. In this episode The Menopause Collective share some stories of Menopause and some strategies and tips to help you thrive up to, through and beyond Menopause.

This episodes contributors are:

Phillipa Butler: Chartered Physiotherapist, Certified Pilates Teacher, Yoga and Meditation Teacher

Tamar Challis: Person centred counsellor, coach and mediator specialising in women’s mental health as they move through life transitions such as menopause, divorce, retirement.

Nikki Chamberlain: Health and Wellness Coach

Claire Ottewell: Aromatherapist and Medical Astrologer.

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

A Mindful Menopause: How can mindfulness possibly help manage menopause symptoms! It's all about my hormones right? Well yes... and no...

In this episode Phillipa and Sune knock this hot topic back and forth.   

There are many variables which contribute to our experience of Menopause. Just when I thought it was gone for good one of my unpleasant symptoms of menopause made a reappearance! Breast pain was always something which plagued me for a few days each month. During peri-menopause it was more or less constant to varying degrees. I hadn't felt it for 18months and wham bam it returned to me a couple of weeks ago. 

I did a bit of soul searching and the only thing I could think of that had changed was an increase in my stress levels. So time to get back on track with lifestyle interventions to manage my stress:  

1. Mindful Movement Practices; Pilates and Yoga for me

 2. Breathwork and Meditation  

3. Rest and relaxation 

4. Eat well 

5. Slow down and be kind to myself  

How to keep this going through the summer holiday season can be a challenge so we share some ideas for how this can be a possibility that enhances your vacation time.  

Join me for your online movement opportunities, you could even take me on holiday with you! 

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

If mindless eating, eating with the TV, eating when travelling or working is your nemesis you might be interested to try this mindful eating exercise. Not least because it involves chocolate!! Regular mindfulness practice has been shown to be beneficial in gut health and as little as 10 minutes each day has been shown to have benefits for physical and mental health.

Join me and Suné Markowitz-Shulman as we demonstrate a mindful eating exercise. Being mindful is about being aware of the present, what is happening now, rather than worrying about what has gone on in the past or what could happen in the future. Mindfulness helps you change the way you think and importantly how you respond to situations, with the benefit of becoming calmer and kinder to yourself.

Pay attention and notice any emotions that are provoked in anticipation of eating. Experience the sensations of sight, smell, touch, sound and finally taste your food and a whole new world of food could emerge. Eating slowly, chewing well and appreciating the smell and flavour of each mouthful, will improve your eating experience, your digestion and can be a great way to alleviate stress  

Nutrition is a 'pillar of health' and crucial for overall health and wellness. Read more about the Pillars of Health here. 

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

Menopause messes with your mind, I can attest to that!  So this episode I have the menopause collective on the case. Stories and strategies to capably cope with shifting roles and responsibilities, workplace challenges, the empty nest and ways to embrace our creativity and thrive up to, through and beyond menopause.  

Imagine Menopause on your terms! Join Phillipa Butler; Chartered Physiotherapist, Shirley Ward; Nutritionist, Jacquie Whur; Hypnotherapist, June Tranmer Acupuncturist and Nikki Chamberlain; Health coach as we tackle tackle the common symptom of menopause from lots of different angles!   

Did you ever wonder that putting your hand to your head in desperate moments might be an instinctive reaction to soothe yourself by activating Acupuncture points on the forehead that can calm us down.  Or that our eyes are not just a window to the soul but that the calming effects of Eye Movement Desensitisation Reprocessing (EMDR) could be harnessed just by going on a walk in nature.  

Menopause is on the agenda more now than ever before in workplaces which is a step in the right direction, but real acknowledgement and adjustments are required to allow women to continue to thrive and grow in and out of work. For women who  experience a premature menopause or sudden onset after surgery or cancer treatment for instance, retirement is a long way in the future and timely adjustments even more pertinent.  

If you are feeling a bit adrift, be reassured the best is yet to come and making a plan is the first step.  Why not grab some A3 paper, some magazines and a glue stick and build a vision board to really bring that future to life and make your plans a reality.  

If moving more is on your agenda join Phillipa for MindfulMovement for Midlife Online. 

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

Imagine Menopause on your terms! Join Phillipa Butler; Chartered Physiotherapist, Shirley Ward; Nutritionist, Jacquie Whur; Hypnotherapist, June Tranmer; Acupuncturist and Nikki Chamberlain; Health coach as we tackle the troubling topic of Joint and Muscle aches and pains.   

How do we tackle this common symptom of menopause; from lots of different angles that's how! Consider the body as a whole, eat to reduce inflammation, manage how you think of pain, move to nourish joints and create resilience in tissues and finally have a plan to secure your success.  

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your medical practitioner before making any lifestyle changes.

This episode Phillipa and Elizabeth Webb Chartered Financial Planner as we chat about our finances in mid-life. Menopause is a time of change but also a time for reflection and planning for the future. Children are flying the nest and  roles and responsibilities are shifting. Elizabeth is busy helping women understand their finances and get on with their lives through financial planning. 

Money and health are undoubtedly intertwined and can be a huge source of stress and conflict. Don't let a lack of planning or a lack of knowledge be a barrier to a financially secure worry free later life. Elizabeth keeps is simple for my benefit! as we tackle topics including the rainy day fund, investments and planning for retirement!! 

Elizabeth can be contacted here linkedin.com/in/elizabethwebb2020

Disclaimer: any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances,  you should consult your a financial advisor for tailored advice. 

This episode I jet ‘virtually’ across the pond and chat with Physician Susan J. Baumgaertel, MD FACP all about her plans to empower us all to thrive through and beyond menopause with her ‘menopause menu’.  A long career devoted to the service of others culminating in running her hugely successful 'menu for change' weight management programme. We chatted all about factors contributing to weight gain in menopause and why we should shift our focus to wellness rather than weight. 

But isn't weight loss tied to being healthy? How does body image contribute to our desire for that ideal number on the scale? What about mental health, stress and sleep? It's really not as simple as a few extra pounds around the middle and so it calls for a co-ordinated, cohesive plan.  

Surely ageing is inevitable? Well there will be more candles on the cake for sure, but there is much we can do to live better for longer! So let's challenge the status quo and advocate for wellness at any age? It's resounding YES from me and Susan.