Welcome to your Monday moment of pause...

It's been a bit of a week the last 7 days.  You know the days when you feel heavy hearted, things that normally flow easily don't and your head starts pounding from the interruption to sleep and sanity.  On the other side of it you can look back and see it for what it was but when you're in the stickiness of life it can feel like a bit of a grind.

As a woman of a certain age I am definitely noticing hormonal symptoms occurring more frequently throughout the month.  Patience and tolerance levels ebb and flow and tears prickle much more readily.  It can feel a bit alien to be in my own body sometimes and I really appreciate the support and wisdom of my women friends at these times (especially those who send encouragement from further up the road on the menopause journey).  Listening to podcasts and reading books all helps so I thought sharing commiserations/resources with one another here could be supportive.   

If you're experiencing the challenges of peri-menopause know that you're not alone.  If you've made it to the other side please share your love and insight.  If you have any questions we could explore them together... drop me a message x

What's on my shelf - books on Menopause

Isn't it funny how ordering books is like a rite of passage to understanding any change of health and upskilling.  But when I actually reach the point of needing some wisdom and insight I forget the resources at my fingertips.  I had a migraine last week and the pain zapped all memory of how comforting an ice pack is and which homeopathic remedy I usually find helps!  I expect there's some really helpful tips in these books that I would hear with new ears now I'm getting closer to menopause.  

Dr Christiane Northrup - Women's bodies, women's wisdom.  I actually bought this book decades ago when I was trying to understand my infertile body and have a baby.  Christiane takes a very holistic view of the body including recognising the role emotions play in our physical wellbeing.  When I saw she had also written The Wisdom of Menopause recently I knew it would offer more than a medical explanation of hormonal changes and symptoms.  Christiane covers mental health, empowerment, how to decide whether or not to take HRT, nurturing your brain, diet, lifestyle and relationships.  I'm won't be returning this book back to the shelf when I finish writing my newsletter - I definitely see some chapters that need to be a priority for reading. 

Davina McCall with Dr Naomi Potter - Menopausing.  George bought me this book for my birthday not realising I'd listened to it on Audible.  It's a really easy book to dip in and out of and great for starting conversations with others about particular symptoms.  It offers advice about how to talk to your doctor and options for women who have a medically induced menopause following cancer.  It demysitifies the different HRT options like patches, gels, tablets and sprays. 

The Natural Menopause Method by Karen Newby.  Karen is a nutritionist who I first discovered on Instagram.  Her book offers so much more than dietary advice through the hormonal changes of peri-menopause. After a simple introduction to what is going on our in our body, Karen offers 4 shifts (reset, cleanse, rest, eat) to help you to balance your hormones and support your energy, liver and gut health.  The shifts are designed to help you gradually get used to lower levels of hormones. Karen closes with 47 pages on troubleshooting symptoms (if you want me to look up anything to screenshot for you just let me know!).  In looking up Karen's book link for you I see she has also just launched a Menopause Method Cook Book (hitting 'reservation' on the library copy as I type!)

Natural Menopause by Dorling Kindersley.  This was the first menopause book I bought a long time ago and I liked that it offered information about supporting the body with hormonal changes using herbal remedies, aromatherapy, CBT, nutrition and exercise.  It also includes information about HRT - the different forms it comes in, benefits, the risks, the difference between body identical and bio-identical options and who can't use HRT. 

I've linked the book titles in World of Books where second hand copies cost a fraction of the published price.  Please share any resources you've found helpful - whether that's books, podcasts, websites, activities.  It's so wonderful that talking about menopause is less taboo than it once and the language around this time of change is much more positive and empowering.

Rosemary growing in Provence

I've loved seeing posts on Instagram from Weleda UK this week.  Weleda have been visiting growers in Provence to share the experience of harvesting different types of rosemary to produce the essential oils used in the products we love - for Skin Food, bath milk and our revitalising hair care range.  

In aromatherapy, Rosemary essential oil stimulates the mind and body.  Rosemary boosts circulation and increases blood pressure, eases muscular and skeletal tension, warms and balances and aids respiratory conditions like colds, sinusitis and chest infections.  Rosemary relieves lethargy, mental fatigue and headaches.  When Luca was little I used drops of Weleda's rosemary bath milk in a cup of hot water which I would place on the table next to him if either of us were getting sleepy in the afternoon.  It's always my go to when energy and concentration is waning - it's nature's caffeine too without the side effects (yes you can drink it too if you try a sprig in some hot water). 

Many research studies have shown that Rosemary enhances focus and memory.  Rosemary contains a compound called 1,8-cineole which enters the blood stream via inhalation and acts similarly to dementia medications by preventing the breakdown of acetylcholine, a neurotransmitter that is essential for learning and memory.  You can add rosemary essential oils to water in a diffuser for gentle inhalation (always the fastest way to receive aromatherapy benefits but not as enduring as essential oils added to a carrier oil and absorbed into the blood stream through the skin in massage). 

Support services for people living with dementia

I know several people who are supporting loved ones with a diagnosis of dementia.  It's a difficult neurological change for everyone - the person experiencing the cognitive changes and the loved ones supporting them.  It is very distressing for families when they have to make decisions about care to ensure their loved one is safe and supported if they are no longer live independently. 

In Gloucestershire the Managing Memory Together team offer fabulous support at any stage for people experiencing the changes dementia brings.  They provide information, education, memory assessments and referral to the community dementia nurses.  They are contactable on 0800 694 8800 or via email at managingmemory@ghc.nhs.uk .

Memory cafes - provide a welcoming space and support for individuals with dementia or memory related illnesses and their loved ones/carers.  Search 'Memory Cafe' to find your local hub wherever you live.

Mindsong - a Gloucestershire charity reaching people with dementia through music and song.  Mindsong offer singing groups, courses and music therapy sessions that are run by music leaders and volunteers.  Music is a powerful tool for connecting and touching people at a unique level.  Volunteers regularly witness people who struggle to communicate, engaging through song.  Singing together creates community, triggers memories and helps people reconnect with themselves and their life history.  If you're interested to find similar groups in your area see this link on the Alzheimers Society website about 'Singing for the brain'.   

This week's heart smile ...

.. remembering Euan's first haircut age 3 when I took him to the hairdresser on Saturday, age 14.  Euan may have lost his golden blond colouring but he still has curls in all their abundance.  He's been growing out his undercut and I'd affectionately nicknamed it 'the carpet' as it's so bushy.  Nicci (who's been our hairdresser for decades now) thinned it out for him without losing too much length.  No sweet reward this time just a much lighter head!

Wishing you a wonderful week x