S2 E34 - MENOPAUSE IN THE WORKPLACE with special guest, Lucinda Pincott, Menopause Awareness Advocate

Hello, and welcome to the refreshing, energised vibe that is September! I hope you all had a wonderful summer! Today's episode is a really important topic to me, and one I feel really passionate about. It is still considered to be a bit of a "taboo" topic in industries such as ours, but thanks to the work of a few it is becoming more popular, and that topic is.... MENOPAUSE What is it and how does it affect me? Menopause affects all women at different stages of life, and can cause the end of a career for some if they are not supported and educated correctly. It is not just "hot flushes" and a sign of age.... Menopause can cause a huge variety of life changing symptoms, and peri menopause can be just as powerful if not addressed.  In today's episode, we speak to the wonderful Lucinda Pincott, Menopause Awareness Advocate. I met Lucinda at an event recently, where we were both asked to be a speaker on this topic. We connected personally and professionally and I knew instantly I wanted Lucinda to join the podcast for you all to hear her story and the invaluable insight she brings! In this intimate conversation, we'll be covering: Lucinda's story of how she became a Menopause Awareness Advocate and WHY The symptoms of peri-menopause The symptoms of menopause How menopause can affect women in the workplace How employers can help in the workplace The support available  Lucinda has kindly provided us with further information and menopause help sites, which can be found as a link on our website - www.themortgagemum.co.uk in "Podcasts". SUPPORT • www.themenopausecharity.org – very comprehensive with sections on ‘how to talk to your GP’ and ‘how to talk to your employer’ with good symptom help sheets. • www.henpicked.net – under the menopause tab there are lunch and learn videos/podcasts as well as a symptom checker and information on CBT, nutrition etc. • www.menopausematters.co.uk – award winning, independent website with a comprehensive guide to all treatment options including unbiased guide to alternative therapies • www.menopausedoctor.co.uk – hosted by menopause specialist - Dr Louise Newson (who also chairs the Menopause Charity). There are links to podcasts with easy-to-follow information and links to comprehensive leaflets on menopause with your partner, HRT, lifestyle changes, menopause at work and many more. • www.menopausenow.com – a very easy to use symptom checker and useful guide to easy lifestyle changes • www.daisynetwork.org – for those going through early or premature menopause and those with Premature Ovarian Insufficiency Alternative Therapy sites: • www.avogel.co.uk – an alternative therapy / herbal site. Promotes their own products but has a very useful symptom checker with suggestions of herbal supplements for individual symptoms. • www.menohealth.co.uk – includes a link to fitness classes specifically aimed at menopausal women. • www.lizearlewellbeing.com – a lot of general discussions and podcasts dealing with the general topic of the menopause and how to deal with it on a personal level. There is a link to a monthly magazine and under her Healthy Living tab she has menopause specific information. She is also the author of The Good Menopause Guide - see below • www.marilynglenville.com a UK leader in nutrition specialising in women’s health. With a comprehensive guide to changing diet to combat symptoms. Based in Tunbridge Wells • www.primewoman.com has a guide to the best exercise apps for women over 50 • https://www.discoveringsobriety.com a great support site that talks you through and supports you along the way to quitting or significantly reducing alcohol intake. Run by Anne Gilkes with very personal support. APPS • https://balance-app.com – a menopause support app which is a good way to track your symptoms and changing monthly cycle. Great to complete before going to the doctor. • www.headspace.com a meditation app with easy beginner meditations • https://www.squeezy.com – NHS pelvic floor exercise App. One in three women will suffer from some form of urinary incontinence during their lives. Half of all women will have some degree of pelvic organ prolapse. Start now!! • https://www.balance-menopause.com/balance-for-partners very good for your support network • https://coachchloe.uk/ Chloe Stephens runs an online group or 1:1 support for 6 weeks to help you learn how to make small, yet vital lifestyle changes that will help you at this stage of life. • https://www.marvellousmidlife.co.uk/ Laura Shuckburgh runs online support (1:1) and help you work out what changes you can make to your daily routine. Bespoke service, weekly, bi-weekly or monthly to suit. • https://www.carolynatkinsmovementcoach.co.uk/ Sevenoaks based and very personable yoga/nutrition/menopause coach. In person or via zoom sessions. • https://www.embracechangecoaching.co.uk Ipswich based – runs courses and 1:1 guidance. • https://www.health-works.net – Abir Hamza-Goodacre is a nutritional therapist and yoga teacher in Kent/East Sussex. MENOPAUSE BOOKS The Happy Menopause and The Happy Menopause Cookbook – Jackie Lynch The Menopause Diet – Teresa Cheung Oestrogen Matters – Dr Avum Bluming and Carol Tavaris The Good Menopause Guide – Liz Earle (recipes and suggested lifestyle changes) Healthy Eating for the Menopause – Marilyn Glenville Natural Menopause – edited by Anne Henderson. Cracking the Menopause – Mariella Frostrup and Alice Smellie Manage your Menopause Naturally / The Natural Menopause Plan – Maryon Stewart The Hormone Balance Bible – Shaun Tassone   SOCIAL MEDIA : there are a lot of very good sites – find one or two that suit your vibe/interest/humour/knowledge levels – they all offer great support and information: • @Menopause_doctor • @Lizearlewellbeing • @Mpoweredwomen • @Drstephaniegoodwin • @menopausewhilstblack • @marvellous_midlife • @megsmenopause • @Thelattelounge • @camillaelmsnutrition • @carolynatkinsmovementcoach • @coachchloe1 • @ohhelloperry • @drnighatsharif • • FB: thelattelounge: a paid for membership which is a lifestyle support network • FB: women with ambition, attitude and brain fog PODCASTS Dr Louise Newson – a whole range of interviews with relevant experts – I have a list of them all if you’re after a particular symptom/topic. Postcards from Midlife –Lorraine Candy and Liz Halpin: general light-hearted chats with guests of menopausal age The Midpoint with Gabby Roslin – general light-hearted chat with guests of menopausal age Fortunately with Fi Glover and Jane Garvey – a look into behind the scenes midlife experiences. List of Common Menopause Symptoms Herbal/Diet Remedies If this is your chosen route – an appointment with an NIMH accredited medical herbalist will save you time and money. Commit to it properly. It’s a true lifestyle change. The information below is a summary from Natural Menopause (Edited by Anne Henderson). Symptom Herbal Remedy Dietary / SUPPLEMENTS Moodiness Tea: lemon balm / St John’s Wort Soya, chickpeas, lentils, Magnesium foods: almonds/brazil nuts. Omega 3 Supplement Physical Psychological Hot flushes/ cold flushes Brain Fog/Concentration Loss Weight Gain Low libido Low libido / High libido Mood swings/intolerance Thin skin Anger/Rage Thinning Hair Depression / psychosis Aching Joints/Muscle Weakening Low Self Esteem Acne/ Dry skin/ itchiness/skin conditions Irrational behaviour pattern Vaginal dryness/vaginal prolapse Low Self Esteem Increased wind/looser bowels/Bloating Poor Sleep Increased BO/body smells Weepiness Tinnitus/hearing problems Irrational behaviour Menstrual Cycle changes: menopausal flooding/missed period/worsening PMS Anxiety/Panic attacks Migraine/headaches Night Sweats Bladder incontinence Dizziness Pins and Needles Osteoporosis Gum problems/ulcers Electric Shocks Lucinda Pincott: [email protected] peri_meno_mentor Anxiety Tea: lemon balm Avoid Caffeine. Magnesium and potassium foods : bananas, nuts, avocado, seeds, legumes. Vitamin D Hot Flushes/Sweats Red Clover / Black Cohosh Soya, tofu, chickpeas, lentils Brain Fog Morning cup of Rosemary B12 – eggs, salmon, oily fish,. Omega 3. Anti-oxidant rich foods (green veg, avocado) Fatigue and Insomnia Daily doses of liquorice and mint tea Iron foods – spinach, lentils. Protein. Maca powder. Achiness/Stiffness Liquorice, Black cohosh, German Chamomile Omega 3 anti-inflammatory foods/supplement. Ginger, garlic. Cut out processed foods whenever possible. Magnesium foods (spinach/almonds/brazil nuts) Urogenital symptoms (thinning skin/dryness) German Chamomile tea Cranberry juice (unsweetened). Water galore. Cut out caffeine. Gut health/windiness/bloating/ Constipation etc German Chamomile tea. Valerian Ginger. Fibre (chia seeds, flax seeds. Wholegrains. Fermented foods – kefir, sauerkraut, unsweetened pro-biotics Weight Sage tea High Fibre. Small portions. Probiotics and kefir. Digestion German Chamomile / lavender tea Ginger. Fibrous diet and wholegrains. Fermented foods. Libido/energy Chaste Tea (slow to act but apparently it does) Maca powder supplement. Antioxidant foods: walnuts, fish, green tea. Chickpeas. Zinc (supplement or in shellfish). Vitamin C foods. Skin and Hair Changes Chaste Tree Tea (for months) Oily fish. (Omega 3). Water. Vitamin E. Vitamin C SUPPLEMENTS As with nutrition – it’s important to get good quality supplements to support you in the right way. There are thousands of products on the market and it can be a mine-field to navigate. Quality is vital – or you’re wasting your money. Get a professional opinion/therapist if this is your chosen route as it will save you time, frustration and money. Natural doesn’t always mean safe – check current medications and remember that different supplements can work against each other. And so much more.... We hope it helps educate and empower you, so you don't fear this chapter of your life! A HUGE thank you to our special guest, Lucinda, we are so grateful to you and please contact Lucinda on: Lucinda Pincott: [email protected] Instagram:: peri_meno_mentor As always, a huge thank you to our editing team and our pianist Zoe Alexandria, who created our intro music. If you or anyone you know is looking for mortgage advice, we would love to help you, here at The Mortgage Mum. We are a team of women based across the UK who are passionate and hard working and who pride ourselves on 5* customer service! We work at hours that suit you, and we love to educate and empower you along the way! After all, this is the biggest financial decision of your life..... so make sure you've got the right team behind you all the way! Visit our website to find out more: www.themortgagemum.co.uk. Thanks for listening! Sarah x