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
  • Letting go of wanting to lose weight

    Letting go of wanting to lose weight
    Apr 19 2023

    Welcome to today’s episode “Letting go of wanting to lose weight” with non-diet counsellor Mel Wakeman and guest Amy Wilkinson sharing her lived experience.

     

    Mel is a highly experienced and neurodivergent registered nutritionist specialising in intuitive eating, non-diet nutrition and counselling for eating disorders, disordered eating and body image issues. She developed an eating disorder herself at 16 (now recovered) which fed her interest in nutrition, before beginning a long lecturing career in 1997.  Since launching Wakeman Nutrition in 2017 Mel is on a mission to help folk who find food difficult and stressful, discover freedom, peace, and happiness in their own skin.

    Amy is a Coach supporting women and teams in the Food & Grocery Industry to be more assertive and get the recognition they deserve in their careers. Amy’s works with women across the sector to help them be more confident in themselves. Often, the conversation comes back to appearance and weight, which is something Amy has also battled with her whole life. Amy burnt out just over a decade ago, whilst on a restrictive diet and intensive exercise regime. Amy now helps women to be more self-assured so that they can have successful careers without burning out.

    03.25 Mel discusses the impact of diet messaging. How the diet culture is causing harm and negatively impacting the image we have of ourselves.

    11. 45 Mel talks about relationships with food and Amy shares her history

    22.22 Mel discusses menopausal weight gain and Amy shares the changes she has made recently to her lifestyle

    32.10 Know your numbers - managing high blood pressure is important and we should check our blood sugar (HBa1c) and cholesterol too.

    35.50 Take home messages

    • focus on well-being over weight loss
    • look beyond appearance and let go of chasing the weight number
    • support your body in its 60's and beyond by focusing on core strength, good mental health and healthy ageing
    • challenge the way we have been taught to reject ourselves

    Notes:

    NB: this information does not replace personalised advice from a Health Care Professional

     

     

    Further Resources:


    List of resources, suggested materials, affiliate links, and social media: 

    Mel’s website

    Wakeman Nutrition

    Instagram @mel_wakeman_rnutr

    LinkedIn melwakeman

    Understanding menopausal weight gain guide.

     

     

    Mel’s podcast ‘Cake over Keto’

    Cake Over Keto | Libsyn Directory

    Particularly relevant episodes -

    What lies beneath...the number on the scale (and some bonkers history of the bathroom scales), 1st April 2022 and Menopause and Eating disorders, 24th June 2022 could also be a helpful listen

     

    Amy’s website

    Amy Wilkinson Coaching | Coaching and facilitation

     

    Amy’s podcast and website

    Oh For Food's Sake (simplecast.com)

    http://www.ohforfoodssake.co.uk/

      

    Amy’s LinkedIn

    (4) Amy Wilkinson | LinkedIn
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    40 mins
  • How good is your bone health?

    How good is your bone health?
    Apr 4 2023
    As we age from mid-life we lose muscle mass and our bone strength gradually declines. Keeping our bone health for as long as possible is important to prevent us from becoming frail. What does ‘bone health’ mean? ●        Bone health is about keeping your bones healthy for life, so you can live well for longer. ●        Good bone health can prevent fractures and the health consequences of this - pain, disability, loss of independence, poor quality of life.   How do we maintain good bone health as we age? Is it possible for us to reduce the risk of damage and fractures? To answers these questions and share advice and experiences, I have invited Tanya Grenade and Aliya Porter.   Tanya is a freelance Associate Nutritionist specialising in science communication and bone health and a volunteer with the Royal Osteoporosis Society. Aliya is a freelance Registered Nutritionist who has a family history of osteoporosis, a debilitating health condition that weakens the bones and causes them to break. She works with clients of all ages to improve their nutrition without breaking the bank or chaining them to the kitchen!   Good bone health throughout life with these 4 steps: Prevention Prevention of poor bone health by looking after your bones from a young age is best. During childhood and teens is the time to build your bone strength as at around early to late 20’s your bones will be the strongest they will be (Peak bone mass)   Lifestyle changes Nutrition and physical activity. Around 35-40 your bone strength gradually declines due to age. As more bone is being lost than made. So at this stage in your life you want to maintain your bone health nutrition and physical activity is a great way to do this.   Early intervention Being aware of any signs and symptoms or changes in your body. May not notice any symptoms till you get a fracture. But some symptoms are loss of height (this can also happen after pregnancy - pregnancy related osteoporosis), curved back (kyphosis), back pain.   Timely treatment If you do have a problem with your bone health. Getting the right treatment quickly can help to look after your bones. DEXA scan, UK- Fracture liaison Clinic (FLS) where available as there isn’t 100% coverage. Aliya's story Her mother, grandmother and great-grandmother have each had a history of broken bones and long-term pain. She shares with us the range of treatment that they received and the varying outcomes, stressing the importance of presenting early to the doctor with the symptoms and ensuring that intervention starts quickly. She is now in a position to use her family history to help inform her own treatment. She currently has strategies in place to manage her bone health to stay in good condition for as long as she can. Key take home messages Genetics plays a huge role in our bone health yet there are things that we can do to reduce the risk of poor bone health as we age. These include acting quickly when we experience changes and increased pain. Note down this information and inform a doctor. Be persistent, especially if you have a family history of poor bone health. An early scan and medical intervention is key to a good outcome. Diet and exercise has an impact on bone health. Resistance/weight bearing exercises and a diet that contains a diverse range of foods including fruits and vegetables, sources of calcium for example dairy foods and products fortified with calcium are helpful.   Further Resources: General information about Osteoporosis Royal Osteoporosis Society website UK’s largest national charity dedicated to improving bone health and beating osteoporosis https://theros.org.uk/ Free Royal Osteoporosis Society Helpline You can call the nurses and they will give you advice on bone health and osteoporosis. They are very knowledgeable and friendly. https://theros.org.uk/information-and-support/free-osteoporosis-helpline/   Check your risk of Osteoporosis Bone Health Checker: to check your risk of osteoporosis Answer some questions and a few minutes later find out your risk of osteoporosis https://theros.org.uk/risk-checker/?campaign=77a866ee-c708-ed11-82e5-0022481b5a28   Exercises beneficial for people with osteoporosis Strong steady and straight Exercises for people with osteoporosis Quick guide: https://theros.org.uk/media/0o5h1l53/ros-strong-steady-straight-quick-guide-february-2019.pdf Article: https://bjsm.bmj.com/content/56/15/837   Exercises to follow by the Royal osteoporosis Society There is a guide and Youtube videos. so you can see the exercises. There are seated exercises too. https://theros.org.uk/information-and-support/osteoporosis/living-with-osteoporosis/exercise-and-physical-activity-for-osteoporosis/   Link to all Royal Osteoporosis Society Youtube videos https://www.youtube.com/playlist?list=PL4UZMGWYv80OKhFKc2Y9Q5nGKGkDhLpwG   Tanya Grenade Twitter https://twitter.com/tanyagrenade   Tanya Grenade - Typeshare https://typeshare.co/...
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    29 mins
  • Heart health and menopause

    Heart health and menopause
    Oct 27 2022
    Heart disease tends to be considered a man’s problem and high blood pressure, cholesterol, stress and too much drinking and smoking are common problems for men. The reality is that the risk of coronary heart disease increases for women after menopause. The good news is that there are changes that we can make in our daily lives that can reduce the risk factors for coronary heart disease and stroke. We’ll hear about how changes to the diet can help reduce cholesterol levels, disease risk and manage other menopausal symptoms.  Join me in this episode to hear from our researcher Dr Laura Wyness.  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.      Her work includes offering online nutrition consultations and she has provided dietary advice for many peri-menopausal women.  In collaboration with fellow Registered Nutritionist Lynn Burns, she has helped developed ebooks and online courses on Eating Well for Menopause.    Laura explains her interest in menopause and diet and that women are not as aware of the risk associated with menopause and heart disease.  Topic 1 - Menopause symptoms and impact on heart health and cholesterol level Topic 2 - Key nutrients and useful foods to include in the diet to help reduce cholesterol level  Topic 3 - Other menopausal symptoms such as poor sleep and bladder issues Top 3 things people should focus on to improve their heart health 1. Check your cholesterol and BP levels  2. Include heart healthy foods - oats, nuts, soya foods…plenty F&V, beans and pulses, mycoprotein/Quorn foods and adding a portion of oil-rich fish each week 3. Hydrate well – ask yourself are you drinking enough? Staying well hydrated helps your heart do its job and helps your muscles work more efficiently.   List of resources, suggested materials, and social media: Guide to eating well during the menopause - UCLP© menopause - HEART UK The Ultimate Cholesterol Lowering Plan - Ultimate Cholesterol Lowering Plan - HEART UK Heart UK - https://www.heartuk.org.uk/cholesterol/understanding-your-cholesterol-test-results-   HEART UK NHS Heart Age Calculator - What's your heart age? - NHS (www.nhs.uk) Let’s Talk Food e-books and courses - LetsTalkFood (thinkific.com) The Lancet women and cardiovascular disease commission: reducing the global burden by 2030 (2021). Vogel B et al. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(21)00684-X/fulltext Recommendations from an international team of experts and leaders in the field have been generated with a clear focus to reduce the global burden of cardiovascular disease in women by 2030   Note: “We use the term ‘women’ throughout this talk with no intention of exclusion. It is important to highlight that it is not only those who identify as women who may experience menopausal symptoms. For example, some transgender men, non-binary people, and intersex people or people with variations in sex characteristics may experience menopause.” Useful reference: https://rockmymenopause.com/get-informed/transgender-health/ Please note that this podcast is not intended for use by non-medically qualified individuals or as a an alternative to any medical treatment.
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    34 mins
  • How to protect your brain health

    How to protect your brain health
    Oct 7 2022

    Brief summary of episode: 

    The brain is a complex organ that controls our movement, our emotions and stores our precious memories. 

     When we talk about brain health, there are a few definitions and the one I have chosen is from World Health Organisation (WHO) due to its inclusive language. 

     “Brain health is the state of brain functioning across cognitive, sensory, social-emotional, behavioural and motor domains, allowing a person to realize their full potential over the life course, irrespective of the presence or absence of disorders.” 

     How do we maintain our brain health? Is it possible for us to reduce our dementia risk as we age? To answer these questions and more, I have invited Professor Anne-Marie Minihane from the University of East Anglia. 

     Prof Anne-Marie Minihane’s research looks at the impact of certain foods and the Mediterranean diet on brain health. She will also discuss the possible effects of menopause on dementia risk. 

     Bullet points of key topics + chapter markers  

     1/ Anne-Marie's career in nutritional biochemistry to researching plant-based foods and brain health with a focus on the menopausal period.

    2/ The effect of dehydration on cognitive performance and concentration

    3/ Incorporating a Mediterranean style plant-based diet. Purple, red and blue fruits, green leafy vegetables and red cabbage and onions, nuts. Using canned and frozen veg. Soffritto sauce and its benefits.

    4/ The gut brain connection, enteric nervous system and neurotransmitters. Ensuring sufficient fibre in the diet through wholegrains. Fibre hacks - check your carbohydrate to fibre ratio.

    5/ Cognitive health and memory loss. Focus on what you remember!

    6/ Menopause and its impact on brain health. Research on the loss of DHA in the brain and the interest in omega 3 and phytoestrogens in the diet. Benefits of oily fish - a plug for sardines from Cornwall, herring and mackerel from Scotland!

    7/ One in 14 people over 65 are likely to develop dementia. 12 modifiable risk factors are responsible for 40% of our risk including diet, physical activity, hearing impairment and low social contact.

    8/ Information on brain health and more tips from Alzheimer's Research UK.

    Please note that this podcast is not intended for use by non-medically qualified individuals as an alternative to any medical treatment.

     

    List of resources:
     

    Brain healthy habits quiz Brain healthy habits - Think Brain Health - Alzheimer's Research UK (alzheimersresearchuk.org) 

     

    World Health Organisation - Brain health

    Brain health (who.int)

    Gill Livingstone report - Dementia prevention, intervention and care

    Dementia prevention, intervention, and care: 2020 report of the Lancet Commission - PubMed (nih.gov)
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    33 mins
  • Social Isolation and Loneliness

    Social Isolation and Loneliness
    Sep 28 2022

    Brief summary of episode: 

     

    The topic today is social isolation and loneliness and you may have heard this well known quote about the impact on our health.

     “research by Prof Julianne Holt-Lundstat about the impact of social connection on health outcomes indicates that a lack of social connection is comparable to smoking up to 15 cigarettes per day”

     We may be living longer lives than our parents, but social isolation and loneliness shortens our healthspan, the number of healthy years of our lives.

    In this episode we’ll talk about the risk that loneliness poses to our health and the ways that we can address this and ensure we build a safe and supportive community.

    I’m joined by Shazney Spence, CEO & Founder of EQuanimity Lifestyle & Success Coaching and Dr Deborah Morgan (known as Deb), academic researcher in gerontology and social isolation and loneliness at the University of Swansea.

    Topic #1 Difference between social isolation and loneliness 

    Topic #2 Pathways to Social isolation and Ioneliness and identifying loneliness & triggers 

    Topic #3 Impact on mental health 

    Topic #4 Alleviating loneliness: strategies to build confidence, self-esteem, self-perception, value & trust

    Topic #5 Connection and the power of vulnerability. Learnings from NASA's CONNECT strategy for social isolation.

     Summary Tips from Deb and Shazney

    a) you can recover from loneliness – you need to talk to someone

    b) think about your social connections and who you would connect to in an emergency

    c)loneliness is a normal emotion

     

     

    List of resources, suggested materials, and social media: 
     

    A Life Less Lonely, Deborah Morgan https://youtu.be/KowlgUIBVdE

    Research on loneliness | Social Care Wales

    Dr Deborah Morgan’s website - Dr Deborah Morgan | Loneliness Researcher (wordpress.com)

    Twitter Dr Deborah Morgan (@lonelyDeborah) / Twitter

    Shazney Spence, CEO & Founder of EQuanimity Lifestyle & Success Coaching www.shazneyspence.co.uk

    Shazney’s Instagram link shazneyspence_soulcoach

    Is Social Disconnection Comparable to Smoking? Prof Julianne Holt-Lundstat https://youtu.be/dMbRWNiauNE
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    32 mins