Women Positively Ageing

By: Barbara Bray
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  • Summary

  • Welcome to 'Women Positively Ageing', the podcast that brings you the best of current research and advice on how to live well for longer. I’m your host Barbara Bray and in each episode I’ll be joined by an expert in ageing and health research talking about the health challenges they have found and how they can be prevented or reduced. The thought of ageing may fill you with dread but there are tools out there to - help you overcome those fears - learn what challenges to watch out for and - proactively change your lifestyle to age happily and well Join me and my guests as we discuss living well for longer, enjoy the show and do let us know what changes you put in place.
    2022
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Hygiene & Healthy Living Physical Illness & Disease
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Episodes
  • How to eat well during menopause

    How to eat well during menopause
    Jun 2 2023
    Brief summary of episode:   Menopause is a period of transition that can affect women in a range of different ways. The way in which we respond to the changes can have a lasting impact on the quality of our health. In today’s episode we discuss how the food we eat can help us to live well through menopause and beyond.   Laura is an award-winning Freelance Registered Nutritionist who specialises in nutrition writing, workplace wellness and nutrition communications.    Laura studied public health and nutrition at the University of Aberdeen.  Now, with over 15-years’ experience working in food innovation and academic research she loves reviewing the scientific evidence and translating it into clear messages.    Lynn is a registered nutritionist with many years' experience in public health nutrition and recipe analysis.  Having gained many years experience working in various nutrition positions within the UK civil service, she is now works independently, writing, delivering courses and developing recipes.   Lynn and Laura have published their new book ‘Eating well for menopause’ and are here to tell us about it.   Bullet points of key topics.  3.08 Topic #1  The need for a book on eating well for menopause  Women were coming them with questions about what to shop, cook and eat to help deal with the menopause transition. The pair started out with a selection of digital downloads which then became the book.   5.48 Topic #2 The core areas covered by the book  Hot flushes and Sleep issues as these are most common reported issues during menopause and the book covers other topics including hydration and body image.    20.11 Topic #3 Mediterranean diet as a recommended way of cooking and eating  What the Med diet is beneficial for - eg Heart, Weight management and Mood. Beans and pulses and fruits and vegetables, not just fresh but canned and frozen    26.00 Topic #4  Healthy hydration  Hydration and how some women may avoid drinking due to bladder issues and what the implications of this may be on health/other symptoms.    Take home points  Eat more soya and follow a Mediterranean pattern of eating Diversify your plant foods  Hydration – keep well hydrated    Notes:  NB: this information does not replace personalised advice from a Health Care Professional    Further Resources:    Eating Well for Menopause: Advice and recipes to improve your health and well-being   By Dr Laura Wyness and Lynn Burns   Available from online and high street bookstores from June 2023      Our Let's Talk Food 'Eating Well for Menopause' series of online courses for women: https://letstalkfood.thinkific.com/pages/menopause     Dr Laura Wyness:    Twitter @laura_wyness   Instagram @drlaurawyness      Lynn Burns:   Twitter @LynnBurnsRNutr   Instagram @lynnburnsnutrition
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    36 mins
  • Depression, anxiety and ageing well

    Depression, anxiety and ageing well
    May 17 2023
    Depression is one of the leading causes of disease related disability in women and they are nearly twice as likely as men to suffer from an episode of depression. The prevalence has been reported to be particularly high during the menopause transition.  Women with a history of anxiety and depression report worse quality of life during their mid-years.  My guest today is Dr Charlotte Marriot is a Consultant NHS Psychiatrist, a Certified Lifestyle Medicine Physician and a nature-based coach. She likes to inspire and empower people to make small changes to their lifestyles to improve their physical and mental health and well-being. She is the ideal expert for today’s topic on depression and anxiety.    Topic #1  What is anxiety and how does it differ to depression?  Anxiety and depression can go hand in handDifferent types of anxietyDepression - pervasive low mood and biological symptoms from mild to severe                                           Topic #2 Risk of depression and anxiety in mid-life  The sandwich years and responsibility  Women’s mental load  Importance of self-care  Managing inflammation through diet and exercise, limiting alcohol  The benefits of exercise for symptoms of depression  11mins of walking a day can be protective for our health  Topic #3 Prevention and management  In the UK first point of contact is GP to access primary care support  Private psychologists and therapists can be accessed from British Psychological Association of regulated professionals  Accident & Emergency or Crisis Centres or Third Sector such as MIND will help in an emergency.    Topic #4 Menopause  Depression presents differently in menopause  The two can be confounded but they are not one and the same thing  Importance of monitoring symptoms and communicating them to a health care professional   Take home messages  Eating a healthy diet for example following the Mediterranean dietary pattern  Maintaining physical activity, move a little bit every day in a way that makes you feel good  Getting outside into nature everyday  Notes:  NB: this information does not replace personalised advice from a Health Care Professional. Please see the lifestyle psychiatrist website for information on Charlotte’s work  Health, Mental - The Lifestyle Psychiatrist - Worcester, England Eating a varied diet that is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish and unsaturated fats, is a good way of eating and not just for mental health. We discussed the Mediterranean dietary pattern  https://www.heartuk.org.uk/healthy-diets/the-mediterranean-diet  Further Resources:  •Lifestyle Psychiatry, Edited by Douglas L. Noordsy, M.D (2019) •Exercise-Based Interventions for Mental Illness, Physical Activity as Part of Clinical Treatment, Edited by Brendon Stubbs and Simon Rosenbaum (2018) •Brain Changer: How Diet Can Save Your Mental Health – cutting-edge science from the expert, Professor Felice Jacka (2019) •The Psychobiotic Revolution: Mood, Food, and the New Science of the Gut-Brain Connection, Anderson, Dinan & Cryan (2019) •The Inflamed Mind: A Radical New Approach to Depression, Edward Bullmore (2019) •Breath: The New Science of a Lost Art, James Nestor (2020) •Losing Eden: Why Our Minds Need the Wild, Lucy Jones (2020) •One Simple Thing: A New Look at the Science of Yoga and How it Can Transform Your Life, Eddie Stern (2020)   Help British Psychological Association https://www.bps.org.uk/  Samaritans https://www.samaritans.org/ Saneline  https://www.sane.org.uk/how-we-help/emotional-support/saneline-services Shout  https://giveusashout.org/ MIND  https://www.mind.org.uk/      
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    32 mins
  • How to sleep better

    How to sleep better
    Apr 25 2023
    Sleep is crucial for our overall health and well-being, affecting both our physical and mental health. This is why a lack of it impairs a range of functions from task performance and post-physical activity recovery to cognitive performance and mood. Poor sleep quality also impairs decision-making. What can we do to manage episodes of poor sleep? Is it just sleep that’s an issue and where does tiredness come into it? What impact can menopause have on our sleep? In today’s episode, I’ll be asking these questions to Dr Jonny Bloomfield, health and performance coach and I’ll also be speaking with Diana Spellman, a company director who will be sharing her story of sleep problems as she adapted to the menopause. 2.48 Jonny explains the difference between sleep and tiredness and Diana shares how her sleep pattern started to go wrong4.50 Jonny explains that tiredness comes from many sources and gives a range of examples7.16 Jonny takes us through the sleep systems The importance of peak sleep driveThe circadian system and the hormones melatonin and cortisolThe effect of the stress and recovery 14.08 Jonny discusses changing hormones and the impact on the quality of our sleep. Diana shares the changes that she had to make to her sleep as she went through menopause.21.00 The strategies we need to put in place to have good sleep Sleep hygiene - look at your sleep environmentSleep divorce - do you need to sleep separately?Sleep disruptors - alcohol, caffeine,  33.35 Winding down before sleep and using recovery strategies37.00 Self-care practices and involving your partner38.48 Take home messages   Take home messages   Get up at the same time everyday  Only go to bed when you’re sleepy  Reserve the bedroom only for sleep and sex  If you can’t sleep, stop trying  Avoid daytime napping unless for safety reasons.    Notes: NB: this information does not replace personalised advice from a Health Care Professional   Further Resources: Jonny Bloomfield website Dr Jonny Bloomfield   National Sleep Guidelines - Consumer_V2.0.indd (mammothperks.co.uk) Sleep environments and sleep physiology: A review https://pubmed.ncbi.nlm.nih.gov/30509635/
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    43 mins

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