Sick of feeling sluggish? Follow our four-week plan to become the happiest, healthiest and most energised version of you…
For women going through the menopause, problems like stress, low energy, weight gain and low mood can all affect how we feel on a day-to-day basis.
Here, nutritionist Jeannette Jackson, training specialist David Wiener and psychologist Kelly Watkins explore positive changes we can all make to set free our superpowers and feel healthier and happier sooner.
WEEK ONE
David says: ‘Put 15 minutes aside each morning and do these four full-body stretches — deep squat hold, knee to chest, side stretch and cobra stretch. Hold them for 20 seconds each and then repeat.
‘Stretching is a simple but effective way to increase blood flow around the body, helping our muscles to work more efficiently and boosting our energy levels.’
Jeannette says: ‘Sugar creates inflammation in the gut and stops us maximising the absorption of other healthy foods we’re eating, so this week focus on swapping out sugary snacks.
‘Switch biscuits for crackers and low-fat cheese, or a flavoured yogurt for Greek yogurt with blueberries. The less sugar you consume, the less likely you are to feel your energy levels crash.’
Kelly says: ‘Write down 10 activities that leave you feeling energised, calm or relaxed. Then schedule three of these each week. The more we invest in ourselves, the more energy we’ll have for others.’
WEEK TWO
David says: ‘This week, aim to do a 30-minute brisk walk every day. Even 10 to 20 minutes can release mood-boosting endorphins into the brain.’
Jeannette says: ‘Focus on breakfast this week. Protein and fibre are especially important for women experiencing the menopause. Protein foods help to manufacture neurotransmitters that can positively affect our mood, while a high-fibre diet supports good gut health, which can impact our emotions and stress levels.
‘Alternate between a high-protein breakfast such as eggs or salmon, with a high-fibre one, such as bran flakes topped with blueberries and walnuts.’
Kelly says: ‘This week, if you feel your stress levels rising, make two tight fists. Then tense the muscles in your hands and jaw, hold for five seconds, release and repeat. It’ll help you calm down quickly.’
WEEK THREE
David says: ‘Hormonal changes during the menopause can contribute to weight gain, reduced muscle mass and low mood. But regular exercise can help. This week, replace four of your daily walks with four 15-minute HIIT sessions. Try five rounds of 20 sit-ups, 20 Russian twists, 30 bicycle crunches and a 30-second plank followed by a 60-second rest.’
Jeannette says: ‘This week, introduce more phytoestrogens into your diet. Usually found in plant foods, they’ve been shown to reduce Alzheimer’s pathology, and are thought to mimic oestrogen, helping with some menopausal symptoms. Try getting more carrots and lentils into your evening meals or sprinkle chopped nuts or seeds on salads and soup.’
Kelly says: ‘Manage some of the physical sensations of the menopause with paced breathing. This week, when you feel the onset of a flush, drop your shoulders and relax your jaw. Then breath in for five and out for eight. Repeating this several times will help the flush to pass.’
WEEK FOUR
David says: ‘This final week, push yourself as hard as you can. Do two sessions of aerobic exercise — running, walking, swimming or cycling — three sessions of HIIT training and two sessions of 15 bicep curls. You’ll be more tired but you’ll sleep better for it, bringing your stress levels down and your mood and energy levels up.’
Jeannette says: ‘Too much coffee can “antagonise” the brain, impacting your mood, stress and energy levels. This week, limit your consumption to two cups of coffee per day, and don’t drink any after 1pm. After a week or so you should see the benefits.’
Kelly says: ‘Often, as women go through the menopause, we become critical of ourselves. This week, note when you do things well or receive compliments. Whether it’s being empathetic, kind or funny, work out what your “superpower” is and be proud of it. Making a list of positive traits will remind you how brilliant you are, boosting your confidence, energy and superpowers all round!’
Edited by Stephanie May
For more information, visit jeannettejackson.co.uk or kellywatkins.co.uk, or download AI-based fitness and lifestyle coaching app Freeletics.