Small changes that make a big difference
In the spirit of Menopause Awareness Month, I wanted to share a reminder that supporting yourself doesn’t have to mean overhauling your life. Often, it’s the small, steady habits that change how we feel day to day. Start with a few of the following –
- Drink more water than you think you need.
- Eat at least one fruit and/or vegetable with every meal.
- Increase your protein intake! Breakfast is a great place to start. Think oats, Greek yoghurt, eggs, nuts and seeds.
- Fibre is very important – keep adding those veggies. This is the perfect time of year for nourishing soups and stews.
- Move in ways that feel kind and nourishing, not punishing. Maybe go outside and enjoy a lovely autumn walk.
- Review how much alcohol you’re consuming.
- Stop scrolling and get to bed earlier. 7-9 hours of sleep is ideal.
These are the same principles that helped me regain balance during perimenopause, and they really do make a difference.
Seasonal Spotlight
Lately, I’ve been really enjoying local apples. They often go unnoticed because they’re always available, but each bite provides vitamins, fibre, and anti-inflammatory polyphenols that benefit gut and heart health. I keep a bowl on the side to remind myself to eat one. They’re crunchy, juicy, and even more full of flavour this time of year.
Try adding a chopped apple with cinnamon to your porridge oats. I use no-added-sugar soya milk for extra protein and microwave it for convenience. Then top with my plant-based Greek yoghurt and some mixed seeds. A delicious and nutritious cosy autumn breakfast.
Competition Winner!
Congratulations to Rebecca, the winner of my recent social media coaching giveaway! I’m excited to start working with her and to guide her through some practical, personalised steps to support her wellbeing.
A Website Refresh 💚
I’d love you to have a nose around and let me know what you think.
As always, feel free to send me an email if you have any questions or topics you’d like to chat about.
I can’t wait to get back on the mat AND start lifting weights again soon, and I’m even more excited about what’s coming later this autumn (more on that very soon). Thank you for being here and for reading every month. Your messages and replies truly mean a lot.
Take care of yourself.
Paula (aka Yogi Bird) 🧡
