This is perhaps the most important practice of 2024. By taking time out for yourself, you’ll be in awe of everything you’ve achieved and overcome this year – you’ll be in awe of yourself.

I will guide you through a series of structured questions to help you reflect on the past year and begin looking ahead to the new year with purpose and intention. But don’t worry – we’re absolutely not here to set New Year’s resolutions. This is about something far more meaningful: discovering what truly matters to you and figuring out your priorities in a thoughtful and intentional way.

Episode Highlights:

00:00 Intro

07:13 Reflect on events from January 2024 onward.

15:15 Reflect on key life areas: home, mind, and body.

22:06 Reflect on personal growth, challenges, and achievements.

29:13 Did you connect with and care for your body?

40:41 Reflect on personal growth and supportive actions.

55:54 Affirmations nurture self-care and self-acceptance.

58:00 Place affirmations in daily spaces for positivity.

Connect with us:

For more information and resources visit our website: www.menopauseandcancer.org

Or follow us on Instagram @menopause_and_cancer

Join our Facebook group: www.facebook.com/groups/menopauseandcancerchathub

Today’s 15-minute Yoga Nigra will help you ease anxiety.

Welcome to the Menopause and Cancer Podcast Wellbeing Series where we share practical tools to help you heal and recover through and beyond cancer.

In this series, we share practical tools to help you release anxiety, improve sleep, reduce stress, and feel more present—through many tools such as meditation and more, all brought to you by our community. Take a moment to relax and rejuvenate.

Do not listen while driving. Meditation and mindful movement are powerful tools to support you. This is not a substitute for medical care. Consult a doctor or trusted health professional if needed.

Episode Highlights:

00:00 Intro

00:35 Yoga Nidra with Louisa Rasmussen

Dr. Shelley Latte-Naor from MSKCC Cancer Center in NYC shares the evidence for the benefit of yoga nidra with us: there is some evidence supportive of the use of yoga in general and yoga nidra in particular both in the menopausal space as well as in cancer survivors. 

•   A recent review ( PMID: 37489597) synthesizing the evidence on Yoga Nidra and found benefits in reducing stress, improving mood, enhancing well-being, and improving sleep quality.

•   At least two systematic reviews and meta-analysis (PMCID: PMC6980280 and PMCID: PMC6980280) yoga significantly improved hot flashes, total menopausal symptoms, sleep quality, anxiety, depressive symptoms, body mass index, and blood pressure.

•   There is also plenty of research of the benefits of yoga with meditative techniques for cancer survivorship. For example large randomized controlled trial ( PMCID: PMC9990873) demonstrated that yoga significantly improved cancer-related fatigue (CRF), physical activity, and quality of life among cancer survivors. 

•   In addition to that there's also recent evidence both in the cancer population and in the general population that yoga can improve sleep quality (PMCID: PMC3757292) . 

Resources: Go to www.menopauseandcancer.org to join our expert-led workshops, programs and find oodles of inspiration.

Recorded for you by Louisa Rasmussen

www.breathebalancebe.com

Instagram @louisa.breathebalancebe

Feel like you’ve lost your confidence since cancer treatment induced menopause? In this empowering episode, I want to explore the journey of rebuilding confidence after cancer treatment and through menopause. Lack of confidence and loss of self-worth is something we are all too familiar with as we navigate life after cancer and of course the lack of hormones play a part too.

I dive into how these life-altering experiences can challenge your sense of self and provide practical tools to help you rise above self-doubt and embrace your strengths. 

From managing body image struggles to finding your voice again, this episode is packed with actionable insights to help you thrive.

Whether you’re navigating treatment-induced menopause, recovering from cancer, or supporting someone on this journey, this episode is for you. Let’s talk about overcoming challenges and rediscovering the amazing person you are.

Episode Highlights:

00:00 Intro.

06:19 Brain fog impairs competence and concentration significantly.

09:44 Cancer can result in self-doubt and distrust in body.

13:50 Overcoming struggles: regain confidence through support.

17:15 Focus on strengths, set manageable goals.

20:05 Overthinking causes exhaustion and lack of confidence.

22:04 Confidence dwindled over years, impacting aspirations.

27:41 Celebrate small successes; utilise reminders and strategies.

29:29 Feeling unworthy, judged, anxious, insecure, sober.

40:02 Embrace emotional growth; CBT strategies can help.

Connect with us:

For more information and resources visit our website: www.menopauseandcancer.org

Or follow us on Instagram @menopause_and_cancer

Join our Facebook group: www.facebook.com/groups/menopauseandcancerchathub

In this powerful conversation, I want to share with you one of the most incredible people, coach Carly Moosah who I had the pleasure of getting to know over the last few years. Carly shares her journey through breast cancer with us, reflecting on lessons in gratitude, joy, and living fully. She talks about her diagnosis, the fear of cancer she had before she was diagnosed even - but most importantly, she shares her journey to finding meaning and fulfilment in every waking day. And now, we can do it too! Enjoy this beautiful conversation.

You can find Carly here: https://www.instagram.com/carlymoosah/?hl=en

“Where focus goes, energy flows. And where energy flows, whatever you're focusing on grows. In other words, your life is controlled by what you focus on. That's why you need to focus on where you want to go, not on what you fear.”

Episode Highlights:

00:00 Intro.

07:42 Reframing cancer's impact.

10:55 Cancer diagnosis strengthened my gratitude for life.

14:03 Meditation challenge helped during breast cancer diagnosis.

19:52 Rollerblading restored my joy post-surgery.

31:04 Difficult days are between active treatments.

36:04 Compassion-focused therapy reshaped my understanding and mindset.

39:31 Cultivate compassion through meditation and journaling.

40:23 Allow feelings space; acknowledge all emotions.

44:42 Prioritise self-compassion and simple restorative activities.

48:37 Be kind to yourself during challenging times.

Connect with us:

For more information and resources visit our website: www.menopauseandcancer.org

Or follow us on Instagram @menopause_and_cancer

Join our Facebook group: www.facebook.com/groups/menopauseandcancerchathub

Today I am joined by Helen Hyndman and Tracie Miles from the charity Eve Appeal about the importance of understanding gynaecological cancers and the impact of menopause on women's health. Chances are your treatment for gynae cancer has induced menopause. Chances are, that no-one helped you in understanding how you can manage that. We discuss personal experiences with surgical menopause, the significance of pre-surgery planning, and the role of hormone replacement therapy (HRT). 

We also touch on the new NICE guidelines and the resources available for women navigating menopause after cancer treatment.

Here are the resources we speak about:

British Gynaecological Cancer society new statement on Management of menopausal symptoms

https://www.bgcs.org.uk/wp-content/uploads/2024/08/BGCS-BMS-Guidelines-on-Management-of-Menopausal-Symptoms-after-Gynaecological-Cancer.pdf

Eve Appeal: https://eveappeal.org.uk/about-us/

NICE 2024 Guidance: https://www.nice.org.uk/guidance/ng23/resources/menopause-identification-and-management-pdf-1837330217413

https://www.bgcs.org.uk/wp-content/uploas/2024/08/BGCS-BMS-Guidelines-on-Mahttps://www.bgcs.org.uk/wp-content/uploads/2024/08/BGCS-BMS-Guidelines-on-Management-of-Menopausal-Symptoms-after-Gynaecological-Cancer.pdfnagement-of-Menopausal-Symptoms-after-Gynaecological-Cancer.pdf 

Episode Highlights:

00:00 Intro

12:24 Oestrogen, progesterone, testosterone balance affects women.

15:46 Surgical menopause: Lack of pre-surgery conversations.

17:40 Finding menopause guidance online, exploring management options.

23:06 Advocate menopause awareness and comprehensive support options.

31:32 Encourage clear communication with GP for support.

34:32 BGCS updates on HRT evidence and guidelines.

38:11 Educating on cancer, menopause, influencing medical research.

42:11 Seek resources and share knowledge on menopause.

Connect with us:

For more information and resources visit our website: www.menopauseandcancer.org

Or follow us on Instagram @menopause_and_cancer

Join our Facebook group: www.facebook.com/groups/menopauseandcancerchathub

Following a really interesting chat in our FB group about the effects of coffee and how we feel after drinking it impacts us - and our menopause symptoms post-cancer, I wanted to go a little deeper into this topic with you today. And I am delighted to have with me, Zain, co-founder of London Nootropics’, a great brand making delicious adaptogenic coffee blends using the highest quality of ingredients. Many of you say you can no longer drink coffee the way you used to, with anxiety and hot flushes worsening. Some of you have stopped drinking coffee, some have changed when they drink it. I’m sure how we react to coffee is a very personal thing. 

Let’s take a deep dive into all of this and the potential benefits of adaptogenic coffee - can they really give you all the benefits of regular coffee whilst minimising side effects such as jitters, anxiety and a crash?

For London Nootropics adaptogenic coffee go here https://londonnootropics.com/collections/all and use code: healthywhole for 20% off

For more info on cancer and ashwaganda go here: https://cdn.shopify.com/s/files/1/0400/9892/2660/files/LIIMINAL_Naturopathy_Menopause.pdf?v=1727179357

To learn more about how medicinal mushrooms and how they can complement oncology treatments go here: https://hifasdaterra.com/en/we-support-you/

Thanks to our sponsors https://www.madeforlifeorganics.com/ Made For Life Organics - one of the most authentic skin-care brands that I have come across. They are true organic skin care products, hand-blended in Cornwall, with a unique mix of botanical ingredients combining science with nature. Go to https://www.madeforlifeorganics.com/ they are giving our community 20% off with MENO20.

Episode Highlights:

00:00 Intro.

08:31 Adaptogens

10:05 Ashwagandha discussed

19:37 Idea becomes business with adaptogenic coffee blends.

21:35 Choosing best adaptogen depends on source quality.

24:04 Check transparency in mushroom sourcing and compounds.

31:37 Finding calm through afternoon coffee ritual.

37:06 Use "healthywhole" code for 20% discount.

Connect with us:

For more information and resources visit our website: www.menopauseandcancer.org

Or follow us on Instagram @menopause_and_cancer

Join our Facebook group: www.facebook.com/groups/menopauseandcancerchathub

In this empowering episode, I I want to dive into the reality that, while feeling “lucky to be alive” is a powerful sentiment, it doesn’t always capture the whole story. 

Join me as I explore how these feelings of gratitude sometimes make it harder to ask for help, share personal struggles, or seek the support needed for true healing. 

So many of you amazing survivors I speak to, myself included, face unanticipated challenges - like the added complexity of menopause - and many are out there feeling alone and looking for holistic support.

We'll uncover ways to balance gratitude with advocacy for your health, find trustworthy resources when medical guidance is lacking, and build a community that truly understands.

Support is here for you:

Join our experts for our Online Menopause And Cancer Festival starting on November 11th 2024, and book your ticket here: https://www.eventbrite.co.uk/o/menopause-and-cancer-72544601233

You’re not alone, and together, we can build a healthier, more holistic path forward.

Thanks to our sponsors https://www.madeforlifeorganics.com/ Made For Life Organics - one of the most authentic skin-care brands that I have come across. They are true organic skin care products, hand-blended in Cornwall, with a unique mix of botanical ingredients combining science with nature. Go to https://www.madeforlifeorganics.com/ they are giving our community 20% off with MENO20.

Episode Highlights:

00:00 Intro.

05:14 Seek help post-cancer; you deserve support.

08:52 Silent struggles unaddressed.

13:21 Consulted Dr Google.

18:36 Balance information intake; consult doctors, avoid overload.

22:50 Reflecting, reevaluating, balancing missteps for holistic health.

25:43 Embrace gratitude while advocating for your health.

29:34 Online Menopause And Cancer Festival.

Connect with us:

For more information and resources visit our website: www.menopauseandcancer.org

Or follow us on Instagram @menopause_and_cancer

Join our Facebook group: www.facebook.com/groups/menopauseandcancerchathub

This is a fascinating conversation and I urge you to listen to it. Do you snore? Do you sleep with your mouth open? Well, if you do, this may have a negative impact on quite a few of your menopause symptoms. Dr. Louise Oliver discusses the critical role of breathing in overall health, particularly during menopause. She shares her personal journey from being a GP to becoming a functional breathing expert after experiencing sleep issues related to her breathing patterns. We talk about the impact of breathing on sleep quality, the detoxification processes in the body and brain, and practical tips for improving breathing efficiency. 

Thanks to our sponsors https://www.madeforlifeorganics.com/ Made For Life Organics - one of the most authentic skin-care brands that I have come across. They are true organic skin care products, hand-blended in Cornwall, with a unique mix of botanical ingredients combining science with nature. Go to https://www.madeforlifeorganics.com/ they are giving our community 20% off with MENO20.

Episode Highlights:

00:00 Intro.

03:20 Peri-menopause snoring impacted sleep.

07:32 Snoring disrupts sleep; affects body's repair processes.

14:42 Diaphragm aids lymphatic movement; nasal breathing helps.

19:15 Women are upper chest breathers.

21:54 Snoring or mouth breathing indicates inefficient breathing.

28:06 Correct tongue position improves airway and mindfulness.

31:49 Tongue exercise lifts chin, strengthens tongue muscles.

37:47 Use Myotape to manage over breathing effectively.

43:22 Link menopause sleep issues with obstructive sleep apnea.

48:56 Release tension through mindful breathing.

Connect with us:

For more information and resources visit our website: www.menopauseandcancer.org

Or follow us on Instagram @menopause_and_cancer

Join our Facebook group: www.facebook.com/groups/menopauseandcancerchathub

Dr Louise Oliver is a GP, Functional Breathing Practitioner & Therapeutic Life Coach.

Website: https://www.drlouiseolivertherapeuticlifecoaching.com/

The mouth tape Louise mentions is https://oxygenadvantage.com/store/ with the code LOUISEOLIVER5 you get 5% off.

How to assess if you are breathing efficiently video is here:

https://www.youtube.com/watch?v=IZINIm_SVvM

Breathing info for children: 

https://www.drlouiseolivertherapeuticlifecoaching.com/post/child-development-and-nasal-breathing

In today’s conversation, my guest Louise Baker, an applied neuroscience specialist and I explore the profound impact of fear so many of us experience when we are diagnosed with cancer. 

We delve into the neuroscience behind fear, discussing how the brain processes traumatic experiences and the physiological responses that accompany them. Most importantly, Louise offers practical techniques for calming the nervous system and managing anxiety. We explore various strategies through sensory movements and body language.

Louise Baker is an applied neuroscience specialist, an expert in hypnotherapy and psychotherapy and she provides transformative support to individuals and their families at the Brain Trust a charity, an organisation supporting brain cancer patients.

Louise’s meditations are here, try them: https://soundcloud.com/louise-baker-hypnotherapy

Thanks to our sponsors https://www.madeforlifeorganics.com/ Made For Life Organics - one of the most authentic skin-care brands that I have come across. They are true organic skin care products, hand-blended in Cornwall, with a unique mix of botanical ingredients combining science with nature. Go to https://www.madeforlifeorganics.com/ they are giving our community 20% off with MENO20.

Episode Highlights:

00:00 Intro.

03:32 Explaining fear through neuroscience and storytelling.

10:02 Unexpected stress can feel overwhelming and unpredictable.

15:05 Find personalised techniques to manage escalating anxiety.

25:56 Building new pathways starts with simple actions.

27:14 Techniques to help you manage stress.

36:41 Let brainwaves change by practicing awareness.

42:44 Building blocks for relaxation and therapeutic progress.

45:49 Relaxation enhances energy and mental clarity.

48:19 Use intermediate steps to achieve meditation calmness.

Connect with us:

For more information and resources visit our website: www.menopauseandcancer.org

Or follow us on Instagram @menopause_and_cancer

Join our Facebook group: www.facebook.com/groups/menopauseandcancerchathub

In this episode I want to share with you some of my personal experiences and insights on navigating menopause after cancer treatment, particularly focusing on how individual healing is! You may be new to our community or you may have listened to every single episode, I think you’ll love this one.

You may need medication, you may need to heal in a different way. I know food was my medicine and so was my yoga, and you may want to do different things at different times. You do you! So, tune in as I share my 7 strategies and lead you down a path to enquire if you want to adopt any of them into your own life. 

Make sure to listen to the end! 

“Our deepest fear is not that we are inadequate” is a beautiful reading by Marianne Williamson and I share it to encourage you to shine bright!

Thanks to our sponsors https://www.madeforlifeorganics.com/ Made For Life Organics - one of the most authentic skin-care brands that I have come across. They are true organic skin care products, hand-blended in Cornwall, with a unique mix of botanical ingredients combining science with nature. Go to https://www.madeforlifeorganics.com/ they are giving our community 20% off with MENO20.

Episode Highlights:

00:00 Intro.

06:07 Consider holistic options; balance diet for nutrients.

08:14 Inspiring self-care influences.

12:23 Exercise improves mood, health, and social connections.

17:00 Community enhances emotional and mental well-being.

23:53 Trust your instincts; options can be revisited.

27:12 Explore diet, supplements, and holistic symptom management.

31:07 Empower treatment knowledge; maintain a supportive network.

36:00 Our Deepest Fear poem.

Connect with us:

For more information and resources visit our website: www.menopauseandcancer.org

Or follow us on Instagram @menopause_and_cancer

Join our Facebook group: www.facebook.com/groups/menopauseandcancerchathub