Nutritional Approach to a smooth menopause with Joanne Bolger

Welcome back to the Sharing Plant Wisdom podcast! 
This week’s episode is a special interview with naturopathic nutritionist Joanne Bolger. Joanne’s mission is to help women navigate perimenopause and menopause using tailored dietary changes, some supplements, along with some simple lifestyle tweaks. We mention hormones quite a bit in this conversation and it might be helpful for you to have a listen to episode 10 beforehand (The Ultimate Guide to your Female Hormones). 

In this episode you will learn about the hormonal changes that mark the transition towards menopause and their associated symptoms, such as: 

• Irregular cycles
• Worsening PMS with mood fluctuations
• Crushing fatigue
• Insomnia
• Brain fog and memory loss
• Breast tenderness from mid-month
• Periods becoming heavier with clots
• The occurrence of endometriosis and fibroids

We talk about the ovarian reserve test (referred to as AMH (Anti-Mullerian Hormone) test) as well as the predisposing factors for a “difficult” menopause. Did you know that iodine deficiency can be responsible for breast tenderness that occur for half the month preceding your period.

But mostly we talk about the simple strategies you can put in place now to ensure an easier ride through this period of change and renewal. 

We mention how to prevent brain fog (due to falling oestrogen levels) by eating oily fish rich in omega 3, balancing your blood sugar levels, keeping hydrated. 

We also talk about the importance of including cruciferous vegetables in your diet (linked to lower incidence of breast cancer), as well as some phytoestrogen. 

As you are going through perimenopause, your menses can become heavier, so keep an eye on your iron levels and supplement if needed. 

Go easy on alcohol. Alcohol consumption can negatively affect your sleep, damage your microbiome, and add strain to your liver.

Manage your stress levels. During stressful times the body prioritises the production of cortisol, to the detriment of sex hormones. 

We also talk about the importance of physical exercise and why maintaining a healthy body weight can make a huge difference in the severity of menopausal symptoms. 

Towards the end of the episode Joanne dispels some myths around hormone replacement therapy and bio-identical hormones. 

 
We hope this episode helps you navigate this transitional time of life. Did you know that in Japanese culture, the word for menopause ("konenki") means "renewal years" ? And that only menopaused women can become shamans ? Embrace change and it will embrace you. 

If you would like to book a consultation with Jo, head over to her website : 

https://www.joannebolger.co.uk/

Joanne is also part of a team of experts at My Menopause Centre whose goal is to help women through their menopause. You can find a ton of resources here: 

https://www.mymenopausecentre.com/

You can also connect with Jo on Instagram    @joannebolgernutrition

Do not hesitate to send us your questions or comments and let us know what topics you would like us to cover: 

sharingplantwisdom@gmail.com

 AND

@sharingplantwisdom 

 In health, 

Marie & Sophie  
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