In today’s episode Mel shares her personal experiences with anxiety during menopause. She offers a compassionate guide to managing anxiety with practical tips that have helped her navigate those days when the estrogen levels are low and irritability and depression are high.

Coming up in this episode…

• Sleep: The foundation of managing anxiety is establishing a consistent sleep routine to provide stability and improve overall mental health.
• Diet: Avoiding processed foods and incorporating nutritious, whole foods can positively affect your mood and anxiety levels.
• Exercise: Engaging in regular, enjoyable physical activity releases endorphins, combating anxiety and lifting spirits.
• Staying hydrated: Proper hydration is crucial for physical health, which in turn supports mental well-being.
• Supplements: While not a substitute for professional advice, exploring supplements that support mental health can be beneficial.

Please always consult a healthcare provider for personalized advice on supplements that may help with anxiety.

How do you manage menopausal anxiety? Share your strategies, stories, or questions in the comments or reach out directly to Mel via DM or email.

In this episode Mel shares how hormonal changes can put our heads in spin through dizzy spells and vertigo. She unpacks the causes behind these unsettling feelings and offers practical advice on how to cope day to day.

Coming up in this episode…

• Understanding dizziness: Insights into how hormonal imbalances during menopause can lead to feelings of dizziness, vertigo, and lightheadedness.
• The role sleep plays: The critical importance of establishing a regular sleep pattern to combat dizziness and related symptoms.
• Staying Hydrated How proper hydration can alleviate feelings of dizziness and contribute to overall well-being.
• Gentle exercise: The benefits of incorporating low-impact exercises like Pilates or yoga, which include focused breathing to help manage dizziness.
• Nutritious diet: Encouragement to consume a balanced diet rich in nutrients to support your body through these changes.

Do you experience dizziness as part of your menopausal journey? Have you found strategies that help? Share your story in the comments or reach out directly to Mel via DM or email.

Fatigue during menopause can be overwhelming, affecting everything from your mood to your ability to manage daily tasks. In this episode Mel discusses the importance of establishing a regular bedtime routine, minimizing distractions, and incorporating gentle exercise to combat fatigue.

Coming up in this episode…

• Bedtime routine: The significance of a consistent sleep pattern and creating a comfortable sleep environment.
• Minimize distractions: Suggestions for removing electronic devices from the bedroom to improve sleep quality.
• Exercise as medicine: How even short, gentle exercise sessions can help counteract fatigue and improve overall well-being.
• Diet and hydration: Tips for incorporating nutrient-rich foods and staying hydrated to boost energy levels.
• Supplements: Mel shares which supplements work for her.

Please always consult a healthcare provider for personalized advice on supplements that may help with fatigue.

Do you have any tips or strategies that have helped you manage fatigue during menopause? Share your experiences in the comments or send Mel a direct message.

In this episode Mel discusses how the hormonal changes of menopause can lead to increased facial hair. She candidly shares her key areas of concern and the methods she uses to manage this, from waxing to tweezing, and the importance of a good skincare regime.

Coming up in this episode…

• Causes of facial hair: Understanding that the hormonal imbalances of menopause can lead to increased facial hair due to unchanged testosterone levels.
• Hair removal strategies: Mel shares her personal routine.
• Alternative methods: Discussion on other hair removal options like bleaching, shaving with electric razors, and considerations for those with conditions like PCOS.

How are you managing facial hair in menopause? Whether you're listening or watching on social media, drop a comment, send an email, or DM Mel.

In this episode of "Wait A Meno Minute," we dive into a topic that many find uncomfortable yet all too common: night sweats. These sweaty episodes can turn a restful night into a struggle. Mel discusses how this symptom disrupts sleep and shares strategies that have helped her manage the discomfort.

Coming up in this episode…

• Stay hydrated: Keeping water by your bed to replenish fluids lost through sweating is crucial.
• Bedroom prep: Pulling back the duvet to cool down your bed and opening windows to let air circulate can make a significant difference.
• Appropriate nightwear: Investing in menopause-friendly nightwear that's loose and breathable can help regulate your temperature.
• Shower strategy: Opting for a cooler shower before bed can prevent overheating as you try to fall asleep.
• Supplements: Mel shares her personal experience with evening primrose and starflower oil supplements, noting their positive impact on her night sweats.

Please always consult a healthcare provider for personalised advice on supplements that may help with night sweats.

Got your own tricks for dealing with night sweats? We're all ears! Share your experiences and tips by commenting where you listen to this podcast or reach out directly to Mel.

In today’s episode Mel shares her personal struggle with joint pain. With a background as a professional dancer and more than two decades in the fitness industry, Mel initially attributed this pain to wear and tear. However, a deeper understanding of menopause revealed decreasing estrogen levels play a significant role in joint discomfort. 

Coming up in this episode…

• Understanding joint pain: Insight into how menopause contributes to joint pain through the reduction of estrogen, which is crucial for protecting the joints.
• Mobility matters: Emphasizing the importance of incorporating mobility exercises into your daily routine to produce synovial fluid, aiding in joint lubrication.
• Dietary adjustments: Exploring anti-inflammatory foods and supplements that can alleviate pain, including ginger, turmeric, citrus fruits, dark green leafy vegetables, and Omega-3 rich foods or supplements.
• Lifestyle changes: The role of hydration, reducing alcohol and smoking, and other lifestyle adjustments in managing joint pain effectively.

Please always consult a healthcare provider for personalised advice on supplements that may help with joint pain.

Experiencing joint pain or have tips to share? Join the conversation by commenting where you listen to this podcast or reach out directly to Mel. 

In this episode Mel talks about her personal battle with insomnia, a common yet challenging symptom of menopause. She shares not just her struggles but also practical tips and personal remedies that might just help you catch those elusive Z's!

Coming up in this episode…

• Insomnia and menopause: An overview of how hormonal imbalances during menopause contribute to sleep disturbances.
• Mel's remedies: A variety of strategies to help ease into sleep.
• Listening to Calm: Mel discusses the benefits of listening to soothing sounds or voices through apps like Calm (not sponsored) or sleep-related podcasts to help wind down.
• Herbal supplements: The potential benefits of herbal supplements for reducing anxiety and aiding sleep.

App Recommendation: Calm. A versatile app offering a range of soothing sounds and stories to help you drift off to sleep.

Please always consult a healthcare provider for personalised advice on supplements that may help with insomnia.

Have your own tips for battling insomnia? We'd love to hear them! Share your thoughts and remedies by commenting where you found this episode or send Mel a direct message. 

In this episode of Wait A Meno Minute Mel tackles a symptom many find perplexing and frustrating: **brain fog**. As a teacher and fitness instructor, Mel shares firsthand the challenges brain fog presents in both her professional and personal life

Coming up in this episode…

• Brain fog experiences: Mel discusses how brain fog affects her daily life, especially in her roles as a teacher and fitness instructor.
• Coping strategies: From to-do lists to post-it notes and taking a moment to breathe, Mel shares practical tips for managing brain fog.
• Community support: The importance of talking about menopause and its symptoms to foster understanding and support among peers.
• Signature moves: Mel's go-to strategies in fitness classes when brain fog hits!

Book Recommendation: "Menopause Help" by Claire Hattrick. A comprehensive guide to navigating menopause symptoms, with practical advice for before, during, and after.

https://www.amazon.co.uk/Menopause-Help-Miss-Claire-Hattrick/dp/1399904361

Follow: Claire Hattrick on Instagram https://www.instagram.com/theexecutivemenopausecoach/ for more insights and support.

Loved this episode? We'd love to hear from you! Send Mel a message or comment wherever you've found this episode. Your insights, experiences, and questions enrich our community. Let’s support each other through this menopause journey. 

Wait a Meno Minute is a mini-podcast hosted by Mel Bridger, Women's Health and Fitness Coach and Menopause Specialist.

This podcast is designed to be bite-sized so it's easy to listen to, even when you are short on time.