Personal Development - Part 7 : The 'Menopause Discussion' (5).

Following on from earlier connections - and, whilst continuing my research for a wider level of 'interesting facts' and 'new levels of understanding': I've discovered another 'podcast' update (found within my 'inbox' [seen as a subscriber to the 'CMI']) about another interesting 'menopause' (within the 'workplace') discussion from here, in the UK. 

Personal Development - Part 7 : The 'Menopause Discussion' (4).

So - over the past few weeks: I've been able to update this 'club page' with several 'interesting facts' and, I'd also like to reiterate: 'the importance of speaking with your GP/practice nurse/medical worker or wellbeing advisor' - especially when 'taking vitamins & minerals: if also using prescribed medications ...'.

Regular 'readers' of the 'Weekly: Coaching Workshop' pages, may probably recognise this 'request' in its varying formats ... and, the reason 'Why?' I 'reiterate' this is - because: 'vitamins & minerals' could affect how your body interacts and processes, 'prescribed medications' ...

Example:

1) Turmeric (and its many benefits) - is not suitable those who take 'warfarin' (or have 'blood-clotting' conditions).  

This may also be the case for: 'vitamins K and E' as well as 'ginko biloba' ('herbal supplement').

2) Vitamin D - the benefits of 'vitamin D' are often promoted: yet, 'too much vitamin D could affect someone with 'IBS' (C [where they could become 'constipated'.])' - or: cause 'nausea' ('hypercalcemia') in another.

During 'autumn and winter' (particularly, here in the UK) many of us probably get 'less vitamin D' than in the 'spring and summer' - where more 'out-door activities' encourage us to embrace more 'natural sunlight'. 

In fact:  the 'NHS' (online) explains that during 'autumn and winter' everyone (over the age of 4-years) 'should consider taking a daily supplement containing 10 micrograms of vitamin D' ...

It also suggests that: any person that is 'frail or house-bound, gets very little 'natural-sunlight' (from being 'in-doors') or, does not generally expose their skin to 'direct-sunlight', may also benefit from taking 'vitamin D'.

On the other hand: there are several 'vitamins' which can be very useful within the 'menopause' transition - and, they include:

4) 'B6' - works well to help support general 'mood' and 'B12' promotes 'blood, bone and nerve health'.

5) 'Magnesium' - helps to support 'better sleep' and general 'stress management'.

6) 'Vitamin C' - supports the production of 'collagen' and general 'skin health'.

It could be a co-incidence - but it seems that: 'items' 'to avoid during pregnancy' like 'alcohol, cigarettes, very spicy foods, very hot drinks or caffeine' all seem to be items of 'supportive recommendation' and 'cessation' within 'peri-menopause and menopause'!

Speaking of 'food' ...

Many of my earlier workshops have considered the ongoing 'benefits: of a nutritious meal plan' - particulary in 'older years' (whilst also reminiscing 'meal times with my mother'!).

Meals that included: 

7) 'Avocados' - rich in 'healthy fats' (and 'omega 3') that can help to 'reduce inflammation'.

8) 'Yams' - nutritious and also supportive of 'hormone balance' (there's a 'famous movie', based on four female characters who go travelling, and one of the lead characters who is 'experiencing: hot flushes' - and is unable to access 'medicinal menopausal creams' eats 'yams' with every meal!) ...

9) 'Sweet potatoes' - provide a good source of 'phytoestrogens' (food sources [plant-based] which have a chemical structure 'similar to human estrogen') helping to support 'hot flushes' and often 'dryness'.

10) 'Fresh fruits' - include naturally derived 'antioxidants' as well as 'vitamins' and 'fibre' (that can also help to support a 'woman's' general 'wellbeing' [including 'inflammation' and 'hormonal balance']).  

I remember as a 'young girl' being told to 'eat more fresh fruit' - including 'melon' and 'mangoes'. I have since discovered that: 'melons' are 'rich in water content' and 'mangoes: could help to improve blood pressure'.

'Phytoestrogens': can be derived naturally and are compounds found within many 'plant-based foods' and 'dairy' - as well as: 'hops', 'soy' and 'flaxseeds'. They can sometimes 'increase' or even 'decrease' the affects of 'estrogen' within the body.

Estrogen: is a 'hormone' that is present within both 'men' and 'women' - although, there are 'higher amounts in females'. 

Remember! 'This 'discussion' has not been designed to replace the advice of a GP/practice nurse/Pharmacist/medical or wellbeing advisor' - always contact your medical link if you have any concerns with your health ...'. 

This 'discussion' has been devised to help 'connect' different 'links-of-support' whilst also displaying my own levels of understanding (which may be different to that of your own). It also serves to highlight the 'many similarities: we as 'women' might often discover', when researching 'more about menopause' (either for ourselves and or for others), in relation to our own 'peri-menopause, menopause and or post-menopausal' journeys. 

It's also important to find out everything we can - so: that we are able to make informed decisions in support of 'our own wellbeing'.

Remember - we (as 'women') are all individuals, with a common goal ...

I choose to believe that 'Menopause' is not a disease: it's a natural process of 'ageing'.

How about you - What do you think?

Did You Know ...?

Higher levels of 'melanin' (NHS [online]) which helps to produce 'darker skin' could also impact the 'absorbtion of vitamin D' from 'natural-sunlight'.

Since our last connection:  whilst researching more 'interesting facts' - I discovered this recent 'podcast', about a very interesting 'menopause' discussion (where talks include more about 'HRT' [including 'topical estrogen' - i.e. 'Gina': which may be particularly interesting for those who wish to understand more about its use]) from here, in the UK. 

You can also read more 'insight' on 'menpause', from the 'NHS' - on their website.

Jacqueline Melbourne-Milner, 2025

Personal Development - Part 7 : The 'Menopause Discussion' (3).

This 'discussion' (within 'The Coaching Practice') as well as the main 'club page' (and other pages) will continue to receive 'ongoing updates' - so that I may continue to 'share, new links and levels of understanding, with you (the 'e-group'), too.

With so many ‘physical’, ‘emotional’ and ‘lifestyle’ changes approaching: surely it makes sense to begin to gather more ‘knowledge’ on ways to ‘prepare’, ‘manage’ or just generally ‘cope’ with the ‘life changes' ahead!

It's often been said, in support of 'women in the workforce' - that: an understanding of 'menopause, within the workplace' (alongside 'practical solutions') should now be seen as a 'priority' ...

Here, in the 'UK':

In 2024, an 'impact assessment' proposed its 'intentions'. The requirement: that large employers (with over 250 employees) publish their 'equality action plans' - addressing: their 'support measures' for 'menopause in the workplace' (along with other provisions connected to the 'gender pay-gap').

The 'aim': to help ensure that (large company based) 'HR professionals' gain, 'reasonable understanding' - of the 'requirements and reasonal adjustments' needed by 'women' experiencing the 'menopause'.

It is also anticipated that: smaller companies will gain guidance on how 'to help support women in their workplace, experiencing menopause'. 

So - What adjustments are needed to help support 'women' who experience 'menopause', when onsite, within the workplace?

Which aspects do you recognise, when in your own workplace setting?

1) Easy access to 'sanitory wear', 'tissues' etc.

2) Access to regular 'no comment/no explanation: comfort breaks'.

3) Flexible work hours (including: 'shorter-work-days' or 'remote working').

4) Links to 'health and wellness' advice.

5) Access to a 'listening ear' ('coaching').

6) Access to 'wellbeing: relaxation & calmness' workshops.

7) Menopause resources: 'leaflets', 'intranet', 'temperature control' (areas to sit and 'relax'),
'healthy snacks'

What about when outside of the 'onsite' workplace - perhaps when requested to attend meetings or events?

Should 'support' for 'women' experiencing 'menopause' also extend to other 'public areas', 'buildings', 'restaurants' and 'hotels' - places where 'women' experiencing 'menopause' can just walk in and make use of 'facilities'?

Upon 'reflection' (as I progressed within my own career): I have been 'employed' and based 'onsite', within companies that offered many, if not all, of these essential 'links-of-support' (albeit from my own 'recognition and consideration') - as an 'integrative' part of their 'company culture'.

I have also been 'employed' by companies in a 'self-managed' capacity - where: I have been able to 'adjust my own work and wellbeing, accordingly' and 'pre-plan'.

Either way: 'HR' and 'senior management' may well benefit from 'training' on how to support 'women' in their 'workplace' (and others who they connect to) - especially when considering (and publishing) their own 'equality action plans' - addressing: their workplace company wide 'support measures' for 'menopause in the workplace'

Access to 'Coaching', (including: remote e-groups, email and e-newsletter updates [as well as 'interesting connections' and or 'links-of-support' - i.e. company 'intranet']) could help to provide a much needed space for 'coachee's' to discover links of enhanced 'personal-wellbeing', and more ...

Since our last connection:  whilst researching 'interesting facts' - I discovered this recent 'podcast', from a very interesting 'menopause' discussion from 'across, the water' ... thank you!

Earlier ...

Personal Development - Part 7 : The 'Menopause Discussion' (2).

As a ‘Life Coach’: (and ‘kindred: meno-pauser’ - I accepted my own 'menopause transition' naturally [and sometimes with a little 'humour', too]). I soon realised the real value of the many ‘information and support practices’ out there - as well as: connecting to personalised ‘life coaching’.

With so many ‘physical’, ‘emotional’ and ‘lifestyle’ changes approaching: surely it makes sense to begin to gather more ‘knowledge’ on ways to ‘prepare’, ‘manage’ or just generally ‘cope’ with the ‘life changes' ahead!

So - How can I (as a ‘Life Coach’) assist you in your ‘menopause’ journey?

In general - 'Life Coaching' workshops can offer an 'individualised plan', based on:

• Stress Management - where: 'Life Coaching' can be used to help 'identify:

links-of-stress' - whilst also considering 'emotional awareness', alongside varying 'techniques' (including: 'workbooks and journals') that can be used to help implement links of: 'relaxation and calmness' into your world.

• Emotional Support - using: 'Active Listening' skills to help you recognise your own 'emotions' towards your own 'menopause' journey.

• Practice ‘gratitude’ and ‘positive thinking’ - whilst also incorporating levels of ‘mindfulness’ and ‘meditation’.

• Use a workbook or journal - to help process your ‘thoughts and or ideas’ ...
  
  (i) the 'action-plan' and 'notes pages' in: 'The Month Journal' can also be used to 'write down your own menopausal experiences' [day-by-day] over a whole month [ready to 'refer' to]).
  
  

• Thank you for your 'feedback/question' - suggestion:
  
  (ii)  'The Calendar Colour-IN' Journal: provides a great space to review your 'days', 'weeks' and 'months' over a whole year - as well as: 'Colour-IN' ('reflecting' through links of 'relaxation & calmness') whilst also creating 'action-plans' and making 'notes'.
   

• Thank you for your 'feedback/question' - this is a link of knowledge sharing:

   (ii)  I have this book on my book shelf ... as a 'lifelong-learner' ... and as it's been a great reference link towards an integrative approach to help understand good health and wellbeing ... I thought that you might find this book interesting, too (it's aim: to also encourage individuals to recognise and maintain their own 'wellness' and or improve it).

'The Whole Treatment for the Whole You: An integrated approach to health for men and women'

 Another reason why I include this 'book' ... is: for the 'future levels of discussion' anticipated. 

Over the years: whenever I read an 'article' highlighting 'a link of complimentary therapy', I have often found myself returning to this 'book' for 'reference' or 'further details on any suggested processes or pathways'. 

I might not always agree with the understanding or viewpoint of another - but, this is another reason why: this 'book' is so great. 

It acknowledges the many belief's and 'alternate therapeutical understandings' that are often welcomed by many (who may 'seek an alternate: link of support') - and so: this 'book' has helped 'to widen my own levels of understanding towards others: who may hold a different belief system (and its 'embracement'), to that of my own'.

• Maintain ‘mental clarity’ and ‘focus’ - by engaging the brain with ‘new knowledge’ and or ‘learning processes’ (l.e. ‘reading’,  engaging in ‘study’, completing a 'Colour-IN' and or completing ‘puzzles’).

•   Goal-setting - planning: 'Action Goals' towards a better 'balance' in your own 'menopause transition
    and daily-life-plan'.
  
    'Action Goals' often begin with a 'focus' based on:

• Nutrition - ‘The Consideration of Healthier Eating’ is a process designed to encourage an acknowledgement of daily food intake whilst also using ‘healthful foods’ for better ‘meal planning’.

• Exercise - as this can often help to ‘prevent illness’ as well as 'support increased: levels of energy’ alongside better ‘health and wellbeing’.

• Stress management - reducing stress can also help us to both ‘feel and look better’ (particularly: with ‘better sleep’) too. For many: managing stress could also lead to improvements in ‘digestion’, ‘blood pressure’ and ‘general mood’ - with better control in ‘decision making’, too.

• Lifestyle - a modern life: the importance of self-care, healthy relationships, and emotional well-being as well as ‘living a balanced life’ (where factors like ‘work’; ‘relationships’; ‘physical activity’; ‘rest’; and ‘leisure’) are all considered.

*Feedback - thank you.  Although associated 'sweating' primarily helps the 'body' to cool ...