Apart from dry skin being a common side effect of menopause, there are other more challenging skin conditions that you might be experiencing. Among my midlife friends, rosacea is a skin concern that crops up time and again and being that April is Rosacea Awareness Month, I figured it was the perfect time to get the low-down on it – and I knew exactly who to call upon for the most reliable information.

Perimenopausal herself, Kate Kerr is an award-winning facialist and skin expert who has suffered from acne in her teens and rosacea in her 30s, so she understands exactly what it can be like to lack skin confidence as we age. And as she now specialises in treating rosacea, I asked Kate whether she could shine a light on this common skin condition and give us some practical tips and advice on how best to manage it during menopause.

What is rosacea?

Rosacea is a common skin condition characterised by facial flushing, skin hyper-sensitivity, persistent redness, broken capillaries and pimples. In more advanced rosacea, symptoms can extend to tissue distortion and it can even affect the eyes. It predominantly affects the nose, cheeks, forehead, and chin.

Is rosacea more common in perimenopause and menopause?

Kate explains that even though we may think that our rosacea has only developed since peri or menopause, we could have had it way before then but just not severely enough to cause us any concern.  She says, “Menopause is the second time in a woman’s life when hormones go awry. Problems might arise not just because our bodies are producing less oestrogen and progesterone, often it’s the imbalance between the hormones that can upset skin the most – particularly with rosacea.

Rosacea is an oily skin condition and when you have an imbalance of androgens (sex hormones) combined with hot flushes, the heat in the skin can exacerbate oil production, causing more inflammation, leading to breakouts. Add to this the fact that we have less collagen in menopause which makes the skin thinner and less able to camouflage the redness caused by broken capillaries, they will naturally appear more visible.

With the capillaries nearer the surface of the skin, they lack protection from the outside elements such as fluctuations of temperature and so are more susceptible to damage. Menopausal skin is also less hydrated which impairs the skin’s protective barrier and can lead to irritation and inflammation.”

Kate reassures me that it’s not all bad news for rosacea sufferers and there are simple lifestyle changes and skincare solutions which can help manage rosacea prone skin.

Common rosacea triggers

Anything that is consistently making the skin flush means you have a higher chance of capillary damage and the more the capillaries dilate and constrict, the more they will weaken, so try to avoid the following:

• Alcohol has the double whammy of dilating blood vessels and affecting the imbalance of hormones which can wreak havoc on the skin.
• Spicy food often contains the heat-producing compound capsaicin, which makes hot flushes worse.
• Caffeine can increase blood-flow to the skin and make you feel flushed so consider swapping your morning coffee for a healthy herbal tea.
• Steam rooms, saunas, and cold plunge pools promote extremes of temperature which is one of the most common ways to cause a rosacea flare-up.

Rosacea and wellbeing

It is understandable that a severe rosacea breakout might make you feel insecure about your looks, so the following feel-good, skin-loving tools are beneficial for a healthy mind and complexion:

• Exercise has been shown to increase collagen production for a plumper complexion, and can also improve sleep, which encourages the skin to self-repair. Avoid over exertion to prevent the face from reddening too much and try brisk walking, gentle weight-training, Pilates and yoga which are all great for menopause health.
• Mindful habits such as daily meditation, journaling and listening to calming music can help soothe an over-active nervous system which might trigger skin flare-ups.

Rosacea myths debunked

Myth: Rosacea needs to be treated like dry skin.

Truth: As Kate explained, rosacea stems from an overactive oily skin rather than dry skin, so getting a handle on it by choosing the right skincare regime will help.

Myth: White skins, particularly Celtic are more prone to rosacea.

Truth: While it’s true that rosacea can look more dramatic on paler skins, it doesn’t mean black or brown skin doesn’t also suffer, it’s just that it often goes undiagnosed. Kate says that black skins show rosacea with sebaceous hyperplasia (enlarged and clogged, bumpy pores). Lighter brown skin may look quite pretty and have what looks like a light flush across the cheeks, but it is actually capillary damage.

Myth: Having rosacea means you have sensitive skin.

Truth: Kate says, “People with rosacea have skin that has become sensitised – it is not in itself sensitive – and it can still be strengthened and improved back to its former health.”

Skincare tips to combat rosacea

Kate recommends:

• If you want to try a clinic facial, look for one that includes LED light therapy which I love for my clients. It is a safe, non-invasive, effective treatment for rosacea, using specific wavelengths of light to reduce inflammation and redness.
• Vitamin C should be added to your daily skincare regime – it’s good for strengthening capillaries.
• Invest in a sulphur-based mask which as well as being anti-inflammatory, also helps with oil flow. Sulphur supresses sebum production and has an anti-inflammatory, antibacterial effect as well.
• Go for water-based rather than oil-based serums as you want to avoid anything heavy and oily.
• Retinol will help to strengthen skin and thicken the collagen, providing cushioning and protection of the blood vessels underneath. Retinol also activates angiogenesis which produces new, healthy blood vessels and clears out old, damaged vessels. Start off with a 0.5% formulation and build up.
• Contrary to popular belief, not all acids in skincare are bad for rosacea. When cleansing, look for salicylic acid which helps to control oil. It’s anti-inflammatory and exfoliates the debris in the pores. Azelaic Acid boosts skin turnover to unclog pores and reduce inflammation. Glycolic Acid is one to avoid as it is more active and can be irritating on irritated skin.
• Never, ever go without sun protection. Wear it daily, even when the weather is rainy and cloudy.

Rosacea-friendly skincare

Here are my top product choices designed for optimal performance on rosacea-prone skin:

• A high-quality sunscreen is essential! Alpha-H Daily Essential Moisturiser SPF50+ is good. This formula is super lightweight and is rich in vitamin E, known for its skin soothing and anti-inflammatory properties.
• The delicate eye area needs hydrating and comforting. Bloom Effects Black Tulip Eye Cream contains azelaic acid, niacinamide, aloe and chamomile, all known to be beneficial for rosacea.
• To help control excessive oil, reduce inflammation and redness, add a little Sunday Riley B3 Nice 10% Niacinamide Serum every other day to help control excess oil and reduce inflammation and redness.

For more stories, advice and interviews, head to the Menopause Your Way Stories hub. To browse and shop a curated edit of menopause products, visit the Menopause Your Way page on QVC.

The content of the QVC website is for information only. It is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the QVC website.

We understand there’s a lot of information out there on the menopause. You can read through the NICE guidance on menopause management, as well as the NHS overview on the menopause.

Initially, I thought this was simply the result of stress. As part of the sandwich generation – with young children and ageing parents to look after – life was giving me a bit of a kicking: I lost my job, my husband lost his job, my mother got breast cancer and a close friend died suddenly within the space of six months.

I stumbled around clueless for a couple of years, surrounded by a deafening wall of silence, convinced I had an auto- immune disease. Then, my periods started to behave oddly. Now, this was a change I understood and some further research brought up the word “perimenopause”. Once I realised everything was down to my waxing and waning oestrogen, rather than anything sinister, I decided to try out every natural product and approach available out there. And some that were really out there!

I started detailing my experiments on Instagram as ‘The Menopause Guinea Pig’. The list of things I have tried is extremely long but here are a few examples: distance reflexology, hormone yoga, earthing, sound baths, cacao ceremonies, acupuncture, numerous supplements, hot flush magnets, liquid fibre, probiotics, alternate nostril breathing, flatulence filtering underwear, collagen, cranial osteopathy, tapping, mouth taping, turmeric and tabasco to name but a few.

I am sure you have neither the time, money, nor the inclination, to give all of these a try. I have, therefore, picked out my most successful ventures to date to help ease a myriad of symptoms.

Cold water swimming

First up is cold water swimming. Stressing the body with cold water boosts your immune system, calms feeling of stress and anxiety, improves circulation, reduces inflammation and gives you a natural high. Now, I have braved the North Sea, but I prefer to get the benefits of cold water in a more conducive manner, namely in the shower. I “simply” turn the shower bit by bit to cold, thereby activating my parasympathetic nervous system (tend and befriend) and calming my sympathetic nervous system (fight or flight). Give it a go. It’s fairly hard going initially. You should be aiming for anywhere between 30 seconds and 2 minutes. I count to myself as I go and can still only manage 60 seconds, despite doing it every morning for years.

Mindfulness

Mindfulness is my second suggestion. Initially, I was a little skeptical to try this. I was encouraged to fully engage with a domestic task (I chose ironing) and not to let my mind wander. If it did, I was to bring it back to listening to the sounds of the iron, noticing the creases leaving the material, feeling the fabric, and my grip on the iron. I went for it and spent the first five minutes giggling, which never happens when I am ironing. When I stopped being silly, and concentrated on the task, I realised that every time my mind was distracted, I was tightening my jaw and frowning, my shoulders were up by my ears and I was also clenching my buttocks. No wonder I’d had so many mysterious aches and pains for years! So, check in with your body from time to time. See if you are actively holding yourself together without noticing. Try to let go and relax.

Nutrition

Next up, take a closer look at what you eat. Consider adopting a healthier diet in midlife. Think the Mediterranean diet, without the pizza and the pasta. Foods rich in omega 3 fatty acids, which have antioxidant and anti-inflammatory effects, such as fresh fruit and vegetables, whole grains, fish, beans, nuts and olive oil. Such a diet can help to ease many symptoms including brain fog and hot flushes. On the flip side it also makes sense to avoid inflammatory foods, such as fried foods, processed foods, refined carbs and sugary drinks.

Start moving

Get active. Give Pilates or yoga a try. Both strengthen your core and aid flexibility, postural alignment, balance and flexibility. They also help to activate your parasympathetic nervous system and calm everything down. A less low impact workout, but just as important in midlife, is strength training. Now, I’m not suggesting you rush out and buy a unitard and bag of chalk and start dead lifting thrice your bodyweight. A few simple exercises with resistance bands and hand held weights (or a tin of beans) will help to build bone and increase muscle strength. Hugely important as lower levels of oestrogen can increase the risk of osteoporosis.

Sexual discovery

Last, and most certainly not least – orgasms. Yes, really! Orgasms positively impact all peri/menopause symptoms. They help you sleep, strengthen and tone your pelvic floor, increase blood flow to the brain, release natural painkillers, lower levels of cortisol (stress hormone), stimulate the production of collagen and aid the body’s natural detoxification process. So there’s some homework for you to do – on your own or with a partner.

Let’s end on a high. You may be feeling, as I did, like a galloping catastrophe at the moment but that is not the end of the story. Oestrogen is often referred to as the “caring hormone” and I suspect, whether you have children and ageing parents or not, you will be devoting much of your time caring for those around you. As oestrogen starts to exit stage left, you may well find that you start to care less. Not in a negative way. You may find that you start to put yourself first. You might start to wonder what you will do with your second act. Could it be your best yet?

For more stories, advice and interviews, head to the Menopause Your Way Stories hub. To browse and shop a curated edit of menopause products, visit the Menopause Your Way page on QVC.

The content of the QVC website is for information only. It is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the QVC website.

We understand there’s a lot of information out there on the menopause. You can read through the NICE guidance on menopause management, as well as the NHS overview on the menopause.

What’s a chronotype?

We’re all familiar with our circadian rhythm, the inner clock which regulates functions like sleep and appetite. However, chronotypes are another significant driver governing our body’s personal patterns. While our circadian rhythm and chronotypes work in tandem, they are completely separate.

Circadian rhythms are influenced by external factors like sunlight, but can be re-trained if needed, whereas chronotypes are genetic and almost impossible to influence or retrain.

According to Dr Michael Breus, clinical psychologist and sleep expert, “A chronotype is a genetically predetermined schedule of body function.” This means that each of us is genetically inclined to perform certain types of activities at certain times of the day.  Dr Breus asserts that scheduling your daily activities according to your chronotype “can lead to better sleep quality and overall well-being.”

What are the chronotype categories?

There are four chronotype categories, each represented by an animal: Bear, Lion, Wolf and Dolphin. Dr Breus suggests that by leaning into the natural tendencies of our ‘sleep animal’, we can schedule our daily tasks to align with when we are most productive. “You get to take advantage of when your hormones are naturally on the rise or at their peak and when you need them for any particular activity like exercise, sex, or even talking to your kids.”

According to the Sleep Doctor quiz, I’m a Bear, the most common chronotype. Our sleeping patterns follow the sun’s cycle and our peak productivity hours are between 10am and 2pm, which explains my 3pm energy crash and my natural aptitude for napping!

Figuring out your chronotype

Learning that I was officially a morning person was no great surprise to me, but learning when to schedule in each type of exercise to best effect was transformative.  I love running but had been squeezing those vigorous workouts in at lunchtime or after work, when I struggled to find the motivation or energy.

According to Dr Breus “If Bears don’t do their vigorous workout before noon, it’s not gonna happen”. In fact, the best time to schedule a run is around 7.30am.

Not feeling enthused by the thought of a walk to the gym on dark mornings, I cancelled my gym membership and hired a treadmill.  This has been a gamechanger for me – I can work out when it suits me, there’s no judgement, and its mere physical presence is a psychological nudge to get some steps in.

Now I set my alarm half an hour early and jump out of bed with enthusiasm (ok, on most days I jump out of bed!). I always listen to my body; some days I plug in Sia and run like a Pitbull is chasing me. If I’m feeling jaded, I catch up on my favourite podcast while walking briskly at a steep incline.  That way I feel like my body and my brain get a workout. At the end of my session, I feel exhausted but invigorated.  It’s a good kind of tired, not a weary kind.

According to Dr Breus, 12pm is the other sweet spot for runs, but I generally find I’ve lost my va va voom by then, so I sometimes take an early lunch and go for a brisk stomp around the park.

Making it work for you 

If I’m practicing yoga, I’ll do that immediately after work.  Sunset is an ideal ‘bear time’ for yoga, and by leaning into that, I find it much easier to wind down and ease myself into the evening. It acts as a mental and physical reset after a challenging day at work.  With the lighter nights coming in, I might switch Yoga for Pilates, as between 4pm and 7pm is the ideal window for strength training.  For me, Pilates combines the benefits of strength training with the wind-down vibes of yoga.

Studies have suggested that the act of co-ordinating our physical activity with our chronotypes can be a significant ally in our wellness journey. A recent study on sports performance and chronotypes suggested that “Sports trainers and coaches should take into account the influence of both the time of day and chronotype effect when scheduling training sessions” and there is further research linking chronotypes, sleep quality, exercise and diet with the importance of “personalized interventions to effectively address specific health behaviors”.

In midlife, more than ever, we need to be kind to ourselves and listen to our bodies.  Like many women my age, I’m juggling the demands of a busy life with the physical and psychological impacts of perimenopause.  With that in mind, I’m open to any new ideas that help support my fitness and wellbeing.  If that means leaning into my Bear tendencies and body’s natural rhythms, then I’m all for it.

Source

Michael Breus, Ph.D is a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine and one of only 168 psychologists to pass the Sleep Medical Specialty Board without going to medical school. He holds a BA in Psychology from Skidmore College, and PhD in Clinical Psychology from The University of Georgia. Dr. Breus has been in private practice as a sleep doctor for nearly 25 years. Dr. Breus is a sought-after lecturer and his knowledge is shared daily in major national media worldwide including Today, Dr. Oz, Oprah, and for fourteen years as the sleep expert on WebMD. Dr. Breus is also the bestselling author of The Power of When, The Sleep Doctor’s Diet Plan, Good Night!, and Energize.

For more stories, advice and interviews, head to the Menopause Your Way Stories hub. To browse and shop a curated edit of menopause products, visit the Menopause Your Way page on QVC.

The content of the QVC website is for information only. It is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the QVC website.

We understand there’s a lot of information out there on the menopause. You can read through the NICE guidance on menopause management, as well as the NHS overview on the menopause.

Gardening has long been associated with our mental and physical wellbeing. Many plants have been used for hundreds of years medicinally and are still used today. Chamomile is thought to help reduce anxiety and inflammation, it’s widely reported that rosemary can improve your memory and boost your immune system, and research shows that evening primrose is effective in the treatment of acute menopausal problems. Even plants such as vinca (periwinkle) are used to create chemotherapy drugs.

But you don’t have to drink a mug of chamomile tea to get the benefits of nature and gardening. A number of universities alongside the Royal Horticulture Society have done studies that prove that gardening keeps you fit and healthy, reduces anxiety and depression and prevents cognitive decline. The NHS have even made gardening, under the term ‘Green Social Prescribing’, part of its long-term plan with GPs prescribing ‘the practice of supporting people in engaging in nature-based interventions and activities to improve their mental health’.

When there’s so much evidence that gardening is beneficial to us in so many ways, it’s fair to say, we should all be gardening! Whether you have a large garden, a courtyard, a balcony, an allotment, a community garden, or just a houseplant, here are five different things to try if you want to give gardening a go and see how it has a positive impact on your everyday life.

1. Getting your hands in the soil
Whether you’re a glove wearer or not (an infinite gardening debate…) why not get your hands dirty and repot that plant? Plant out those plug plants that have just arrived! Have a mulching session?! It’s been proven that getting your hands in the soil indirectly releases a small amount of serotonin, making us feel better. You might need a nailbrush afterwards though…

2. Sowing some seeds
Gardening encourages us to have more patience and live more slowly, it’s impossible to speed up seed germination so that it happens in a number of minutes! Sowing a seed and watching it germinate over a number of days or weeks is a truly thrilling experience – we all remember the days of waiting for cress seeds to grow on damp kitchen roll! Sow some seeds in a propagator or a recycled plastic supermarket container and wait for the magic to happen. You’ll be amazed by the satisfaction of growing a huge plant from the tiniest seed.

3. Listening to the birds
Fill up your bird feeders, top up your bird bath and wait for your feathered friends to arrive. There’s nothing like waking up to the dawn chorus and watching numerous species of birds flit and peck at the feeders. The more you encourage the birds to your garden, the more you’ll enjoy their beautiful birdsong.

4. Forest bathing
If you don’t have a garden but you love getting out into nature and enjoying the benefits of our beautiful green spaces, why not try some forest bathing? (Don’t worry, you won’t be expected to strip down to your bikini!) Forest bathing is an ancient Japanese practice of relaxation where you’re encouraged to use all of your senses to connect with nature. It’s no different from having a walk in your local woods, but it might help to switch your phone off, focus on your breathing and take in the sight, sound, and feel of the trees around you.

5. Relaxing with a cup of tea
Once you’ve sown your seeds, planted your plug plants and done a spot of forest bathing, the most important thing you can do next is to enjoy your space. Try to switch off from the weeding, the patio cleaning and the repotting, and enjoy whatever garden space you have with a nice cup of tea! Us gardeners love gardening so much, it can be tricky to remember to switch off, sit back and appreciate what we’ve done, and this is just as important as doing the gardening itself. Why not invite some friends or neighbours over to sit in the garden with you? You can talk them through your garden, and you never know, they might even see the benefits of gardening and have a go themselves!

For more stories, advice and interviews, head to the Menopause Your Way Stories hub. To browse and shop a curated edit of menopause products, visit the Menopause Your Way page on QVC.

The content of the QVC website is for information only. It is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the QVC website.

We understand there’s a lot of information out there on the menopause. You can read through the NICE guidance on menopause management, as well as the NHS overview on the menopause.

The trouble is – when we are forced to confront our own financial landscape – it usually is at a critical time in our lives, a crisis has arisen, action has to be taken, and we reluctantly take our head out of the sand, look at ourselves in the mirror and generally freak out about what steps to take.

And why is this?

Surely in every other aspect of our lives, are we not in command and control? Do we not juggle umpteen balls in the air each day of the week? Were we not the central hub of keeping everything together during the pandemic? Are we not fierce lionesses when it comes to safeguarding our loved ones? Do we constantly do battle with all kinds of service suppliers and have mastered the art of holding the line for ages whilst multi-tasking at home, sorting out all kinds of problems in order to just get things done?

Then why oh why does the thought of sitting down with an advisor to talk about your own finances and savings seem so terrifying? It is after all, YOUR money and YOUR future – and no one is more passionate about that than YOU!

I think I know the answer.

We have been ignored. Constantly. When it comes to money and finances – it is always the MEN that have the answers – it is always the MEN that are targeted by the finance world when it comes to financial education.

I come from a generation where my only financial advice my parents gave to me was ‘never a borrower or lender be’. Marvellous – thanks Mum, that’s just brilliant.

Advertising financial products amounts to over £1 billion a year – but guess what? Less than 1% is specifically targeting women. I am not talking about mainstream banks with their lovely TV ads with beautiful black horses galloping across the country; I mean pension and investment products. When was the last time you stumbled across an ad for one of those that was specifically talking to women? Never, me thinks.

So, let me create a typical scenario and see if this rings true…

You have a meeting at home with your IFA – now if you don’t know what an IFA is, please don’t be embarrassed as so many women aren’t aware, and it’s not your fault. It is the industry that has shied away from focusing on educating us, so remember that.

An IFA (Independent Financial Advisor) comes to your house and sits down with you and your partner. And what happens? He will (and it is always a man, as 98% of all IFA’s are white men) talk only to the MAN sitting across the table – and completely ignore you. If you pluck up the courage to ask a question – what will happen? Will he answer you directly? Will he answer your question while looking directly at your partner? Or will he look at you with a condescending glance and say – ‘don’t you worry yourself about this – I’d love a coffee though, white with two please!’ and continue the conversation with your partner.

Sound familiar?

Indeed.

I know this is a cliché, however a recent survey carried out by Hearst Media (publisher of magazines including Good Housekeeping) found that when talking about finance, women use words like stressful, complicated and overwhelming.  Financial institutions should be ashamed that more is not done to change this mindset.

It is a fact that women are more risk averse than men – however, it is also proven that when we do decide to invest, we make better financial decisions. We don’t shoot from the hip, we take information on board, take our time, are inquisitive, and hey presto, we get better results – who would have thought?!

When times get tough

I bet you know someone who has gone through a gruelling divorce. It is often the case that the aggrieved party is the woman and is faced with the prospect of coming to terms with the notion that their wonderful husband of numerous years has run off with a younger version to have fun with for the rest of his life. So what do they do? When it comes to finance, it is typical that their focus is on keeping the family home, isn’t it?

They get fixated that this primary asset should be theirs, it is their home, it is their pride and joy, and they have invested so much time and money in creating this special place. When speaking to their lawyer – they make it very clear, I AM NOT GIVING UP MY HOME.

Well what the lawyer should do, is give them a reassuring look, and say to them – that is a given, but what we need to focus on is getting your share of his pension, as that is the financial asset that so many women miss out on, totalling a staggering £7 billion a year! So don’t fret about the house – get the pension!

I am passionate about getting more women to be in tune with their finances. I KNOW it can be scary, but we have been conditioned to feel that way. I am not suggesting that you should instantly start a subscription to Investment Weekly, or spend hours researching financial articles on various products and investment opportunities.

I don’t wish for you to become dull at dinner parties! BUT what you could do is take a deep breath, search for a female financial advisor, and book an appointment for a chat. It is free to talk to them, you are not obliged to commit to anything, but they will be willing and able to educate you. And, if they prove that they were worth investing your time with them, then it might be the start of your journey to financial confidence and hopefully empowering you to secure more financial independence.

And what would be really great is to share this financial confidence with your friends BEFORE they are in crisis mode.

For more stories, advice and interviews, head to the Menopause Your Way Stories hub. To browse and shop a curated edit of menopause products, visit the Menopause Your Way page on QVC.

The content of the QVC website is for information only. It is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the QVC website.

We understand there’s a lot of information out there on the menopause. You can read through the NICE guidance on menopause management, as well as the NHS overview on the menopause.

He was right… that day I put my very new and very screamy son in his pram, and I walked and walked and walked. So, fast-forward eleven years and one perimenopausal meltdown later, I started walking again to manage my own internal screaming, and I soon realised that walking for wellbeing might have been my goal, but it wasn’t the purpose of every walk.

There are fundamental whys behind a walk/wheel, such as getting from A to B or as a form of exercise, but during my menopause season I have been walking to feel connected to the environment and more importantly connecting with myself. However, there have been times when I’ve walked to switch off, step out of the world or make sense of my situation.

Sometimes I walk to find inspiration, mull over a problem, or engage in my surroundings. At other times I walk because I don’t know what else to do. I don’t always know how to manage my mood or quiet the mindless chatter in my mind. Yet, through my myriad of walks, I’ve learnt that a stroll is good for the menopausal soul.

Here are my ten favourite walks for mood and menopause:

• An awe walk – When I’m overwhelmed with menopausal symptoms, it can be hard to focus on anything else. However, during an “awe walk”, Bryan E. Robinson explains, you can consciously move your attention outward instead of inward creating ’an overwhelming, self-transcendent sense of wonder and reverence in which you feel a part of something that is vast, larger than you,’ and this helps me find some perspective. So, why not head outside, engage your senses, and find joy in nature and landscapes, such as a magnificent sunset?
• A meditative meander – Saying affirmations, such as ‘I am present… I am calm… All is well in my world,’ or walking in time with your breath helps create mindfulness, which can help settle a menopausal mind and find some calm in the chaos.
• A wonder wander – In menopause, my mind sometimes feels muddled, and answers/solutions to problems or creative inspiration can be hard to find. According to a Stanford Study by May Wong walking improves creativity by 60%. So, if you are feeling stuck, why not try setting an intention and off you go?
• A walk break-breather – Walks don’t need to be long (certainly not Camino de Santiago long) and are perfect for taking some time out when you’re feeling overwhelmed with life, and shorter walks can fit into the busiest of schedules.
• A moon walk – If you’re struggling to sleep during menopause, late evening walks can offer a different perspective on familiar settings. You can track different moon phases and their specific benefits using moon apps and Julia Clarke explains why you should give full moon hiking a go, offering tips to help enjoy a walk in the moonlight safely.
• A whimsy walk – Sometimes brain fog in menopause can mean it’s hard to think and focus, so without too much thought, I often put one foot in front of the other and go where my feet take me. You never know what you might discover about yourself and the world when your feet take you where they want to go.
• A barefoot walk – Walking barefoot for 20 minutes in your garden, local park, beach or a canal tow path (my personal favourite!) is the ultimate grounding experience and can help ease menopause symptoms. According to Emily Kanter, grounding can also improve sleep, increase energy levels, and lead to better mental health. If you’d like to give it a go Laura Koniver explores further practical applications of grounding to support health.
• An energy-burn walk– This might just be me, but if I’m having a hot-flash it doesn’t matter if I get hotter and sweatier, so I use them to power my walks – sometimes brisk, sometimes slow, but the fresh air and exercise always helps them pass.
• A lethargy-lift walk – In contrast, when I’m fatigued or feeling sluggish it’s hard to find the energy to do much, but I can always find the energy for a single step… then another and then one more. I never regret hauling myself off the sofa and always feel re-energised after getting out and about. The first step is all you need to start with.
• A socially connected walk – Social bonding raises oxytocin levels, which can help minimise menopause symptoms, such as mood swings and depression. It has also been shown to help alleviate chronic joint and muscle pain. What better excuse do you need for a ‘walk and talk’ with a friend?
• A walking book club – I know I said ten walks, but I’ve added this extra one as it unites my favourite hobbies- walking and reading. What’s not to love? If there aren’t any walking book clubs near you, why not start your own?

For me, understanding the reason why I walk… why I need to walk, has given me a renewed sense of purpose, and the option to pick and mix my walks to suit my perimenopause symptoms helps me feel more in control. More importantly, I’m managing  my mid-life metamorphosis in an accessible, inexpensive and enjoyable way. Win-Win!

If you need a little encouragement to start your own walking/wheeling adventures, Living Streets organise  National Walking Month  to ‘celebrate the health and happiness of walking/wheeling more,’ and provide a helpful, printable tip sheet to help you find time in your day.

Alternatively, if you start every journey with an open heart, a curious mind, you can always create your own wonderful whys of a walk/wheel.

For more stories, advice and interviews, head to the Menopause Your Way Stories hub. To browse and shop a curated edit of menopause products, visit the Menopause Your Way page on QVC.

The content of the QVC website is for information only. It is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the QVC website.

We understand there’s a lot of information out there on the menopause. You can read through the NICE guidance on menopause management, as well as the NHS overview on the menopause.

What is the andropause?

The NHS refers to andropause as a time when men may suffer what Robbie Williams refers to as emotional symptoms such as mood swings, irritability and even depression and physical symptoms, including thinning hair, insomnia, reduced libido, weight gain and reduced ability or drive to exercise. But how much of that is the ageing process itself, rather than a hormonal change?

“Women’s menopause is a natural part of ageing that usually occurs between 45 and 55 as our oestrogen levels decline, marked by our periods stopping due to dipping oestrogen and progesterone levels decreasing, which can leave us depleted in many areas with its dramatic affects on primary bodily functions,” explains GP and menopause specialist Dr. Philippa Kaye. “This includes mood, appetite and regulating temperature levels in the brain leading to those hot flushes and night sweats.”

The role of testosterone

The term andropause though, is used to describe decreasing testosterone levels related to ageing. “But ageing-related hormone changes in women and men are different,” explains GP Dr. Sarah Brewer. “In women, ovulation ends and hormone production plummets during a relatively short period of time. In men, production of testosterone and other hormones declines over many years and this gradual decline is called late-onset hypogonadism or age-related low testosterone.”

Testosterone is the male sex hormone that’s best known for its role in promoting masculine characteristics and sexual behaviour. It’s also important for maintaining strong bones and protecting men from osteoporosis and contributes to general energy levels and stamina.

Not so long ago, the testosterone hormone was blamed for many male problems, including middle-age spread and an increased risk of coronary heart disease. Why? “Because men are at higher risk of heart disease than pre-menopausal women, and because men produce testosterone”, explains Dr. Sarah. More recently, however, researchers have started to realise that it may not be testosterone itself that’s to blame and that, instead, a lack of testosterone may be one of the root causes of these problems.

Men need the testosterone hormone as it’s responsible for:

• Growth of the larynx and deepening of the voice
• Growth of the penis, testes, prostate gland and scrotum
• Secretion of fluids from the prostate gland and seminal vesicles
• Maintenance of male patterns of hair growth, body fat distribution and muscle bulk
• Stimulation of sperm production
• Maintenance of erectile function
• Maintaining sex drive
• General strength and stamina

Healthy men produce between 4mg and 10mg testosterone per day, of which 95% is made in the testicles and a small amount (5%) is produced in the adrenal glands. The highest testosterone levels occur during the teens and early twenties, and gradually reduce in later life. Testosterone levels also vary with the time of day, and is highest in the morning, then falls by around a third as the day progresses.

Generally, a man’s testosterone levels decline on average about 1% a year after age 40 and can be checked with a simple blood test, “Many men who have low testosterone levels experience no symptoms at all,” explains Dr. Brewer. “But generally preventative measures like a healthy lifestyle should keep you feeling your best as you age,” she advises.

Focusing on your diet

So it’s time to pay attention to your diet, “This is when risk factors for disease kick in,” says nutritionist and author of Sunday Times bestseller ‘Unprocess Your Life: How to Give Up Processed Food for Good” Rob Hobson. “The Mediterranean diet is proven to help with heart health and fibre is also so important to keep the gut healthy,” he explains, “Stick to lots of nutrient-dense foods like fruit and vegetables, fish, poultry and nuts and seeds and a more plant-based approach has also been proven to help longevity,” he says. And keep red meat and processed meat to a minimum, “it should be a once-a-week treat to have a bacon sandwich,” says Rob, “not a daily habit”.

In terms of supplements, zinc is known as ‘the man mineral’ for its benefits to reproductive health and immune system function and is an essential mineral that your body doesn’t make on its own. You can find it in foods such as seafood, dairy and poultry and also add a basic men’s multi-vitamin “which is always good health insurance”, says Rob. Also avoid smoking and drinking heavily as both contribute to lowering testosterone.

As with all things ageing: use it or lose it, so you do have to keep up in the exercise game says Rob. “By that I mean moving for 30 minutes each day, not necessarily all in one go, and you don’t have to visit a gym,” he explains, “walk, run, weights, yoga whatever works for you but you definitely need to be physically active on a daily basis”.

Talking about it

The power of conversation can help with talking through worries and men tend to be reluctant to discuss issues, “It doesn’t tend to come as naturally to men to talk to their friends about their problems but it really can help,” says Rob. And do incorporate calming relaxation techniques such as meditation, reading, listening to your favourite music or having a hobby that is great for mental health and is both mindful and relaxing.

In terms of medical intervention, just as HRT can help women overcome the side-effects of low oestrogen at the menopause, testosterone-replacement therapy can help men by restoring normal testosterone levels. If you think you might have low testosterone, do talk to your doctor about your signs and symptoms, testing, and possible treatment options. They can help you weigh the pros and cons of treatment.

For more stories, advice and interviews, head to the Menopause Your Way Stories hub. To browse and shop a curated edit of menopause products, visit the Menopause Your Way page on QVC.

The content of the QVC website is for information only. It is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the QVC website.

We understand there’s a lot of information out there on the menopause. You can read through the NICE guidance on menopause management, as well as the NHS overview on the menopause.

Where is my immune system located?

The immune system is a complex network of cells and tissues scattered throughout the body. These cells and tissues belong to either the innate immune system or the adaptive immune system.

The innate immune system includes physical barriers like our skin and the mucous membranes lining the digestive tract, airways, and vagina. It also involves saliva and stomach acid that can kill harmful organisms, and specific immune cells like Natural Killer cells, white blood cells, and mast cells.

The adaptive or acquired immune system is run by T-cells and B-cells that adapt their responses according to the types of infections we come into contact with. These cells are programmed to remember different pathogens so that we know how to defend ourselves if we encounter them again.

What happens when the immune system doesn’t work properly?

A healthy immune system needs to be able to:

• Identify invading organisms like bacteria and viruses
• Tell the difference between normal healthy cells and harmful pathogens (this is known as self and non-self)
• Deal with infections quickly and effectively

When the immune system doesn’t work properly it stops being able to mount an effective response to infections and may even start to attack normal healthy cells. This attack on normal cells is called autoimmunity.

Auto immune diseases like rheumatoid arthritis, multiple sclerosis, and psoriasis affect significantly more women than men, with women making up approximately 80% of all patients diagnosed with auto immune conditions. The exact reasons for this remain unclear, but autoimmune conditions are often triggered by hormonal changes such as menopause.

How does menopause affect immunity?

As we get older, our immune systems become slightly less effective. This is a recognised part of the ageing process called “immunosenescence”. It happens to us all – males and females – but for those of us experiencing menopause, the effect is amplified by falling levels of oestrogen, progesterone, and testosterone.

Sex hormones help regulate immune cell activity and keep inflammation in check. Once their levels drop, we become more prone to inflammation and less effective at fending off pathogens.

During perimenopause and menopause, a number of other factors are at play too:

Poor sleep – sleep is vital for strong immunity but insomnia, hot flushes, and night sweats can ruin your chances of getting a good night’s sleep. Research shows that having less than 6 hours sleep per night increases your chances of getting the common cold, while chronic poor sleep can increase susceptibility to cardiovascular disease, obesity, and diabetes.

Stress – by the time we reach menopause (on average, in our early 50’s) we are likely to be juggling a variety of stressful family and work responsibilities. Whether its teenage kids, elderly parents, or an increasingly demanding job, finding time to relax and unwind can be difficult. Unfortunately, chronic stress has a negative impact on immune function, leaving us more susceptible to infections, inflammation, and slower recovery from illness.

Heavy periods during perimenopause can deplete iron stores. Iron plays a key role in immune function, helping immune cells to mature and respond properly to infections.

Hormone changes affecting digestive health – fluctuating hormones can affect the balance of the gut microbiome – the billions of microbes that live in the digestive tract. As well as supporting healthy digestion, the microbiome regulates our immune response. When the microbiome is disturbed, it can lower our natural defences and increase the risk of auto immune conditions.

Tiredness and fatigue – being Tired All The Time (TATT) is a common reason for visiting the GP during perimenopause and menopause. Feeling exhausted all day also makes us more likely to reach for sugary snacks and caffeine. But grazing on snacks and caffeine leads to the blood sugar rollercoaster – bursts of energy followed by a sharp drop – and this makes tiredness even worse.

How to naturally support your immune health

If your immune system seems to be struggling during perimenopause or menopause try these nutrition tips to bolster your natural defenses.

Nourish your gut microbiome

Our beneficial microbes enjoy colourful fruits and vegetables, wholegrains, beans, and pulses, which contain soluble fibres for them to feed upon.

Fermented foods like sauerkraut, kefir, kimchi, and natural yoghurt help too. They contain different strains of natural bacteria that support the balance and diversity of our own microbiome.

Cut back on free sugars

High amounts of free sugars like table sugar and sugars found in syrups, sweets, chocolate, cakes, honey, and fruit juices (but not whole fruits) disturb the gut microbiome and weaken the ability of immune cells to respond to infections.

Check your vitamin D levels

Vitamin D is crucial for immune health yet deficiency is common in Northern hemisphere countries like the UK. Government advice is for all adults to take a supplement between October and April and you may need to supplement all year round, especially if you have darker skin, cover most of your skin, or have little time outdoors.

Top up on iron

If you still have regular periods, it’s a good idea to eat plenty of iron-rich foods like red meat, poultry, eggs, dried apricots, leafy green vegetables, lentils, and tofu.

Eat a rainbow of fruits and vegetables

Colourful fruits and vegetables supply vitamin C, beta carotene, and plant-based antioxidants that help manage inflammation and support immune cell activity. Combining vitamin C foods like berries, watercress, broccoli, and kiwi with plant-based sources of iron aids iron absorption too.

Menopause affects every part of the body including the immune system and new conditions can be triggered by our changing hormones. Focusing on foods and nutrients can be a helpful way to manage symptoms and strengthen immunity for life after menopause.

For more stories, advice and interviews, head to the Menopause Your Way Stories hub. To browse and shop a curated edit of menopause products, visit the Menopause Your Way page on QVC.

The content of the QVC website is for information only. It is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the QVC website.

We understand there’s a lot of information out there on the menopause. You can read through the NICE guidance on menopause management, as well as the NHS overview on the menopause.

Life can be challenging for all generations, but the day-to-day struggles for one, termed the ‘sandwich generation’, can lead to intense feelings of strain and exhaustion. Adults in their 40s and 50s who are caring for their ageing parents, as well as raising or supporting their growing children, are dealing with a host of responsibilities in their day-to-day life that can have implications for their mental health.

Research shows there are now 1.3 million people in the UK with this twin responsibility. These sandwich carers, who are being pulled in two different directions, are more likely to report symptoms of poor mental health, which can include anxiety and depression. They might also feel less satisfied with their lives and struggle financially.

The Office for National Statistics (ONS) reported that almost 27% of sandwich carers show symptoms of mental ill-health while caring for both sick, disabled or older relatives and children. They also found that the prevalence of mental ill-health increases with the amount of care given.

Responsibilities

Psychologist Dr. Kirren Schnack has more than 18 years’ experience in psychological assessment and the treatment of adults, children and their families, including those within the sandwich generation.

The number of middle-aged people ‘sandwiched’ between the responsibilities of caring for elderly parents and their own children, is increasing. We are living longer, and there are people choosing to have children later in life. Therefore, these carers are finding themselves caught in the sandwich for longer.

Dr. Kirren says: “People fulfilling this dual role encompass various aspects. Financially, they navigate the needs of their children and may also contribute to the management or financial well-being of elderly parents, addressing lifestyle changes, care needs, and the increasing costs of living.

“Emotionally, they provide support to children facing challenges, while offering companionship and understanding to elderly parents dealing with health issues, lifestyle adjustments, and potential loss. Managing medical appointments, medications, and ensuring access to healthcare services is a shared responsibility for both generations.

Housing support may involve helping parents with changing living arrangements as their needs evolve. The multifaceted role of the sandwich generation extends to crisis management, legal and admin tasks, time management, academic support, facilitating inter-generational communication, and addressing end-of-life planning.

Balancing the needs of two distinct generations while also attending their own personal needs presents a unique challenge.”

Pandemic pressure

The COVID-19 pandemic heightened concerns about the health and well-being of both generations. Following the onset of the pandemic there was a distinct rise in anxiety across all age groups.

“Apart from the anxiety stemming directly from the pandemic, increased caregiving responsibilities, financial strain, and the emotional toll of managing family dynamics during a crisis collectively intensified stress levels,” says Dr. Kirren.

The necessity for additional health precautions, disruptions in healthcare services with longer wait times, and the shift to remote work or education have further complicated the juggling act for the sandwich generation.

“Amidst these changes, supporting children’s return to school with potential impacts to academic ability and social skills, as well as helping parents in readjusting to ‘normal’ life, adds an additional layer of complexity.”

Juggling act

Being in the middle of caring for two generations does of course have its positives – spending more time with loved ones, and experiencing the feeling of giving back can be extremely fulfilling. However, being part of the sandwich generation can profoundly impact your own ‘normal’ daily life, anxiety levels, and overall mental well-being.

“Balancing the needs of both younger and older family members can feel relentless – consuming time, energy, and other resources that you may not feel you have or would prefer to use to meet your own needs,” says Dr. Kirren.

“The constant juggling act, managing the needs of two generations, often leads to emotional exhaustion, heightened stress levels, and an overwhelming sense of responsibility.”

She explains the well-being of those caught in the sandwich can be compromised as the weight of caregiving takes its toll: “If they are not able to make time for their own needs and take care of their emotional well-being, it can result in burnout, heightened anxiety, and depression.

“The emotional baggage accumulated from prolonged periods of caregiving without self-care not only puts strain on a person, but it can also strain relationships, both within the family and with others.”

According to Dr. Kirren, the importance of carving out time to meet your own personal and emotional needs is paramount if you want to navigate daily demands as effectively as possible.

Self-recognition

Dr/ Kirren urges those within the sandwich generation to recognise and appreciate their efforts.

“Managing multiple responsibilities is an extraordinary feat, so they need to give themselves the credit they deserve,” she says. “I realise that finding time for yourself can be challenging, but not doing so can worsen the stress you’re already feeling.”

It’s not unusual to feel discomfort, guilt, or worry about others when making time for yourself, but Dr. Kirren believes caring for others effectively begins with caring for yourself: “Identify aspects of your responsibilities that can be let go to create breathing space and extra time so you can seek help to meet your own needs – you matter too. Utilise pockets of time to prioritise activities that bring you personal joy or try activities you find relaxing.”

Establishing a support system among friends, family, or support groups in which to share experiences can alleviate the burden of these challenges. Dr. Kirren also expresses how important it is to learn to delegate: “Be cautious not to take on additional responsibilities. Instead, maintain clear boundaries, learn to say no when you need to, and don’t hesitate to hand over tasks to others you trust – all of these will help to prevent burnout.

Remember, prioritising your own mental health is paramount. Self-care is never selfish, but a fundamental aspect of effective and sustainable caregiving.”

If signs of burnout, anxiety, or depression arise, consult your GP for additional support.

Dr. Kirren can be found on Instagram and on her website.

ONS research:

https://www.ons.gov.uk/peoplepopulationandcommunity/healthandsocialcare/healthandwellbeing/articles/morethanoneinfoursandwichcarersreportsymptomsofmentalillhealth/2019-01-14

For more stories, advice and interviews, head to the Menopause Your Way Stories hub. To browse and shop a curated edit of menopause products, visit the Menopause Your Way page on QVC.

The content of the QVC website is for information only. It is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the QVC website.

We understand there’s a lot of information out there on the menopause. You can read through the NICE guidance on menopause management, as well as the NHS overview on the menopause.

As the founder of Hyldalife.com, a women’s health and wellbeing platform dedicated to busting taboos around menopause and helping women take the brakes off midlife, I’ve had a front row seat from which to watch the fast-changing menopause scene over the past few years. It’s been quite a show! Since launching Hylda back in 2019, I’ve seen menopause go from being a whispered conversation to a loud and proud cause championed by A-list midlife women like Davina McCall and actress Naomi Watts. But it wasn’t always like this.

No-one warned me about the anxiety

It was 2016 when, unbeknownst to me, my own perimenopause symptoms kicked in. I was 49, and had just made a midlife career change, from glossy magazine editor to PR director. I was excited by the move, so why was I walking into my new job every day feeling sick with nerves? Why was I feeling confused and unable to retain information? Why was I crying in the office loo?

I’d written about women’s health and wellbeing issues at Red magazine for a decade, so I was the last person who should have been blindsided by the start of perimenopause. But I had no idea that the anxiety and loss of confidence that had descended were, in fact, classic symptoms. I was 49 and the average age for perimenopause to begin is 45, and yet it didn’t occur to me that my hormones were the culprits. Instead, I blamed myself and felt useless for not coping.

I’m far from alone in being knocked sideways by menopause symptoms. A recent government report into menopause in the workplace revealed that three in five women are negatively affected, with a Fawcett Society report stating that 10% of women have left a job due to menopause symptoms.

The community support is growing

For a perimenopausal woman today, there are a growing number of support networks. Platforms like this one and Hylda’s own private Facebook group Women With Attitude, Ambition and Brain Fog, which has nearly 6000 members from all over the world, are there not just to educate, but to support and inspire with stories of how other women are coping and thriving. Sadly none of this existed when I needed it. Magazines and newspapers didn’t write about menopause, let alone perimenopause, and if they did, the articles were illustrated with images of women looking sad and exhausted. Menopause was an “old age” condition, certainly not something that a 40-something woman would be affected by. It was only when I finally went to my GP to discuss my anxiety, and was told by her that I was “in menopause” (I was shocked!), that I understood what was going on. Just a few weeks later, after starting to take HRT, I felt like myself again.

My experience made me determined to do something to ensure that other women didn’t sleepwalk into menopause like I had done. So I set up Hyldalife.com in 2019, as a platform to give women evidence-based medical information and inspire them with stories from well-known women, sharing their own menopause experiences. Well, that was easier said than done!

Women sharing their stories

The medical community was supportive from day one. The brilliant Dr Louise Newson and Dr Stephanie Goodwin, two of the UK’s leading menopause experts, allowed me to use their articles on the website. And Hylda joined forces with My Menopause Centre, the only UK clinic rated “Outstanding” by the Quality Care Commission, to offer expertise from their medical team to Hylda’s community of women.

It was a very different story when it came to asking celebrities to share their menopause experiences. I’ll never name names, but I heard “No” far more than “Yes”, including from those who have since been more comfortable discussing the issue. My hunch is that, given the ageism that women in the public eye still face, talking about menopause was not a good career move.

Not everyone said “No”. Shout out to the amazing journalist and TV presenter Trisha Goddard, who talked about her challenging symptoms and how she dealt with them. Beauty and wellbeing queen Liz Earle, who has done so much to educate women about menopause issues, was happy to share her story, as was actress Patsy Kensit, who revealed how humiliated she had felt when she was the first one in her group of friends to enter the menopause years.

Thanks to women like these, there is a wealth of information and inspiration for today’s menopausal women to draw upon. We still have a long way to go to completely shake off the taboos, but we’re getting there. I wish the communities had been there when I needed them, but I’m feeling optimistic for the future. The more women talk about their menopause challenges and solutions, the better it will be for all of us – and for the next generation of women coming into their menopause years.

Find Hylda at hyldalife.com and on Instagram @wearehylda.

For more stories, advice and interviews, head to the Menopause Your Way Stories hub. To browse and shop a curated edit of menopause products, visit the Menopause Your Way page on QVC.

The content of the QVC website is for information only. It is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the QVC website.

We understand there’s a lot of information out there on the menopause. You can read through the NICE guidance on menopause management, as well as the NHS overview on the menopause.