Get Your Glow Back – Episode 54 – With Emma Bardwell

What is the menopause? 

In a nutshell, when your periods stop, average age is 51, usually a natural part of ageing but for some women it may be earlier due to genetics or surgery

Perimenopause is the stage before when all the symptoms appear which can last up to a decade before

Premature menopause under the age of 40 happens to 1 in 100 women, under 30 its 1 in 1000 women and under 20 1 in 10,000.

What are some of the symptoms of perimenopause

Hot flushes and night sweats are most obvious but there are over 30 other symptoms from acne to skin sagging, insomnia, psychologically memory loss, brain fog and a lack of confidence, migraines, burning mouth syndrome.

We have oestrogen receptors all over our body so the symptoms can really be felt all over the body. 

Preparing for the menopause through lifestyle: 

Clue app for tracking periods – first indication of perimenopause is often a change in periods

Menopause Cafes for seeking support and knowledge from a community of women who understand

Often alcohol tolerance changes and can affect sleep and anxiety which are both already implicated, CBT is one of the first therapies for hot flushes because anxiety and stress can really exacerbate symptoms 

Get your iron and thyroid change as the symptoms mimic perimenopause: thinning hair, weight gain, low energy. 

Follow a meditaranean diet: full of healthy fats which synthesize your hormones, look at making sure you have plenty of protein, thinking about a balanced plate half plant based, a quarter protein and some fibre also.

1 in 2 women after menopause will get osteoporosis so ensure you are getting enough calcium: dairy milk or fortified plant milk, calcium set tofu, dried figs

For women under 50 700mg of calcium/day, over 50 1200mg of calcium/day 

A diagram of high calcium foods is on Emma’s Instagram

If you are eating leafy greens cook them so that more calcium can be absorbed as it’s not as bound to oxilates

Calcium supplements can increase kidney stones, better to be thoughtful and try and get your calcium from your diet. 

Include a couple of portions of oestrogen rich foods a day: soy products, flaxseeds, chickpeas, grapes, green and black tea, apricots, berries, sesame seeds

Exercise and menopause: 

Weight bearing exercise is really good for building up bone density

Running and walking or anything where you are weight bearing i.e. feet on pavement

Yoga is good for this reason but also for easing psychological symptoms and for insomnia 


Speak to your Doctor and make your decisions from a place of knowledge

Transdermal and Patch are safest types, if you have a uterus a mirena coil also

British Menopause Society (factsheets and up-to-date HRT info)

Herbal Remedies

Agnus Catus Vitex / Chasberry for periods 

Evening primrose oil for tender breasts 

Ashwagandha for anxiety

St john’s wort for mood but be careful with other medication

For sleep: restored  

Where to find Emma 





The Daisy Network (for women with POI) 
British Menopause Society (factsheets and up-to-date HRT info)
NICE menopause diagnosis and management for patients

Disclaimer: the information in this podcast isn’t intended to replace medical advice from a doctor. Anyone experiencing peri/menopause symptoms should first consult a GP. Never take any supplements without first talking to your healthcare provider. 

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