Lunchtime Live is your weekly makeup inspiration session for over 40’s. It’s hosted on @amandaramsaymakeup every Thursday. 28 October was World Menopause Day so I'm talking to Anna Mitsios Naturopath, Nutritionist and Founder of Edible Beauty Australia to increase awareness, and provide support and options for women to help improve your health and wellbeing while transitioning to this long, and at times, extremely challenging road that is peri menopause and menopause.
ABOUT ANNA MITSIOS
After spending over 10 years working in corporate finance and private banking, Anna Mitsios’s career changed. Sparked by her own health journey, following a diagnosis of Type 1 diabetes at 18 years of age diagnosis triggered her intense study of botanicals and nutrition to manage auto-immune condition and assist others in attaining optimal health.
Anna has been involved in the pursuit of herbal medicine and nutrition for over 15 years, with a focus on fertility, women’s and children's health. Anna is committed to creating products founded on naturopathic philosophies, using wildcrafted and exotic ingredients and encouraging her clients and people who use her skin care to nourish their skin, from the inside-out.
If you missed our Live Chat click here - or the image below - to watch now.
Typical Menopausal Symptoms INCLUDE
Hot Flushes
Night Sweats
Headaches/Migraines/Vertigo
Increased belly fat
Problems sleeping
Brain fog
Joint pain
Tiredness
Anxiety/Depression
Dry Vagina, Vaginal Atrophy
Overactive Bladder
12 TIPS TO HELP YOU THROUGH PERI MENOPAUSE AND MENOPAUSE
Below are 10 Practical Tips from Naturopath and Nutritionist Anna Mitsios that you can incorporate into your life now:
1. Seek the help of a Professional
If you're just feeling out of sorts, and/or are experiencing some of the above mentioned menopausal symptoms, know that you are not alone. There is support and you do not need to suffer silently. Australian Menopause Society has a list of Doctors specifically trained in Menopause. Seek the help of a professional.
2. Know you aren't going mad, it's probably Peri!
Progesterone helps to buffer out our PMS symptoms, and without it, these symptoms of wild mood, anxiety and depression can escalate. We are fairly familiar with the rise of anxiety during this stage of life. But depression can also be a symptom.
There are 2 supplements that are essential for easing these symptoms, Magnesium B6 or B Complex.
Both are helpful in increasing your progesterone levels, managing out some of the irritability.
Progesterone is likes to link to a fat. So having healthy fats in your diet will help. Like
1 Tablespoon Flaxseed Oil,
a handful of Walnuts,
Sunflower seeds, Pumpkin seeds and
Avocado is also good to add into your diet daily.
3. Regular exercise
This does not mean running a marathon or going over board with any crazy new exercise regime. It's about finding some form of exercise that fits into your lifestyle, something that you enjoy to get the endorphins flowing. Including some kind of resistance training is great for your bone density which can deteriorate during menopause. For inspiration check out Tania Dalton, a personal trainer focused on healthy aging and menopause.
4. If you’re having some trouble with Depression
If you are feeling depressed and low (we are not talking about Clinical Depression here), St Johns Wort can be helpful. . Be sure to always seek professional guidance.
5.Hormonal Hair Loss
A big part in decreasing some of the symptoms of peri and menopause is getting a good balance of nutrient's. This can be achieved by diet, exercising regularly and some additional supplements as well. Enter this little gem called
Beauty Dew is an easy way to support collagen production from the inside. This is berry flavoured liquid elixir contains a highly bio-available form of Silica, along with Vitamin C and Zinc to encourage healthy collagen production.
Another tip for Hormonal Hair Loss Rosemary Essential Oil massage on to your scalp. This will stimulate the blood flow to your scalp.
$39.00
Use the Code AmandaR20 to get 20% off
6. Get Amongst Smoothies
The best for us time-poor chicks is to throw it alllll in a smoothie! The Flaxseed, the collagen, the protein, the greens, the magnesium, the vitamin B6, if it all feels like "too muhc" chuck it all into a health-giving smoothie, and job done.
Complexion Protein is a protein which contains a highly bio-available plant-based protein, along with skin loving superfoods and nutrients designed to support healthy collagen formation, tissue building and repair, and deliver essential minerals for beautiful and radiant skin. It is filled with vitamin Antioxidants and Hyaluronic Acid, all building blocks to support collagen, These ingredients support all those systems that need supporting through the plummet in oestrogen.
Edible Beauty Complexion Protein + Powder
$37.00
Use the Code AmandaR20 to get 20% off
7.oh baby those hot flushes!!
Everybody seems to be acutely aware of the old hot flush - it's a ubiquitous menopause symptom that we hear so much about (yet, fun fact, we won't all experience them in the same way!) Unfortunately a hot flush tends to appear at the most inopportune time, but hey it's all part of the menopause gig. In all seriousness though, there are some things we can do to help with these. Some external and internal changes to your day will be so helpful in those moment of heat.
Three Tips for managing menopausal hot flushes:
Pop your Toner Mist in the fridge, carry a mini one in your handbag, have one on your desk. The Edible Beauty Citrus Rhapsody Toning Mist is so refreshing with the citrus scent. The fresh citrus scent can help with gaining focus and clarity as well. So great when the spray is cold on those hot days. The double-whammy is that this toning mist will keep you hydrated, freshen up your makeup as well as provide some cooling relief.
Adding 3 Tablespoons of Flaxseed Meal to your diet everyday will be life changing. This is clinically proven to reduce hot flushes as its full of omega, fats and fibre which are great for balancing hormones. Ground it yourself, or buy it ground (just make sure it’s been stored in the refrigerated section of the health food supermarket).
The Beauty Tool Pop in the fridge or freezer for those moments when you need some cooling down. Also great for collagen production!
Edible Beauty Beauty Tool
$40.00
Use the Code AmandaR20 to get 20% off
8.gut health
Oestrogen plummets through Menopause. Good gut health is imperative to producing the right environment for dealing with expelling the bad oestrogen and nurturing the good oestrogen. The zone in your gut that supports good oestrogen loves variety. A great way to feed your gut and keep it healthy is to try a different vegetable or type of green every week. Incorporating lots of greens everyday, at least 3 cups of veggies and 3 cups of greens is ideal. This can be in the form of salads, roast veggies or even in your smoothie!
9. The Spare Tyre aka Belly Fat
When our oestrogen is high, our insulin sensitivity is higher. And when our insulin levels are higher our fat tends to store. AKA - The spare tyre! So in order for this to move we need more insulin to make it easier and quicker to digest the carbs. Be mindful of your carbohydrate intake. Small changes in your diet can really help this.
Choose lower GI foods.
Replace sugary fruits like banana and mango, with berries, Kiwi Fruit, stone-fruit.
Choose multi-grain, sourdough.
Try nut/protein balls instead of that chocolate cookie.
10.Collagen Boosting Vitamin C
Up your Vitamin C intake through vitamin C rich foods to support the collagen synthesis. It will also help to up your energy levels. Red capsicum, broccoli, blueberries, papaya, pineapple. Edible Beauty Native Collagen is a great supplement and is so easy to use. Containing high amounts of vitamin C and a number of other antioxidants as well as aloe vera. Chuck it in your daily smoothie!
$37.00
Use the Code AmandaR20 to get 20% off
11.Feel like you’re flying solo?
With the drop in oestrogen and oxytocin, we tend to pull back from connection. I know this has been very true for me, I'm pretty much letting my family fend for themselves, I'm far less engaged, worried about whether they've been fed, watered and have everything they need all the bloomin' time. My husband has stepped up to fill that gap.
Squirrelling ourselves a way, is in fact, part of the Peri Menopause cycle. Taking time for yourself, focusing on ourselves is kinda what the hormones are telling us to do. So we do need to work harder to connect. Make effort to connect with friends and family. Invite someone over for a cuppa or go for walk with friend. You are not alone in this, sometimes we just need to give ourselves a little nudge in the right direction!
Use the Code AmandaR20 to get 20% off
$30.00
12.Get yourself a fan
I know it’s a bit old school but the handheld fan is really quite elegant.
Be part of the solution - the normalising of the hot flush - let’s all bring back the FAN!
Well I hope that helped you gain some insight into Peri Menopause and Menopause and some little tips and tricks on how we can all get through this fun little journey! Just remember, you are not alone. If you are unsure of anything seek some guidance. The more we talk about this the more we can all support and be understanding of everyone.
If your interested in any of the products we have spoken about jump onto the Edible Beauty website where you'll get 20% off when you use code AmandaR20 Edible Beauty products
If you have any questions you can reach me at shop@amandaramsay.com.au
Keep Shining Bright
Love,Amanda x
PS - Keen to learn how-to use all these amazing products? Check out The Shine Sessions. Your Members Only Makeup Masterclass Series, The Shine Sessions, we will cut through the anti-aging BS, demystify the minefield of products, remove the overwhelm and anxiety that can grip you in the beauty departments, simplify the mass of confusion over what you need, what you don't need, and all the marketing fluff to deliver you, the BEST makeup class experience that has ever been for you mature skinned Beauties. Buckle up Beauties, this ground-breaking online makeup course will have you rocking your makeup like a Pro, and empowering you to rock on at every age.
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