by Sally | Sep 6, 2022 | Blog
Today I’m talking to Kerry Taylor, Menopause Coach.
Kerry works with large organisations and private 1-1 clients to offer support on all aspects of the menopause transition.
Based in a beautiful part of the world – south west France – Kerry has a global reach with her online business.
SD Hi Kerry, thank you for joining me today. Can you start by sharing a little about your background and how you came to be a Menopause Coach?
KT Hi Sally, of course. So, I qualified as a nurse originally, 18/19 years ago. Then about 10-12 years ago I worked on a joint project between the NHS and Department for Work and Pensions (DWP) helping people with long term health conditions to get back into work.
After that project ended, I began to work freelance in workplace health and occupational health with people who had long-term mental health conditions.
I worked with lots of different organisations and employment sectors and noticed a lot of referrals from women in their 40s and 50s. These women were suddenly experiencing symptoms like anxiety, depression, loss of concentration, poor memory – to the point where they thought they might have dementia.
None of this was being picked up as menopause, and this really piqued my interest. I thought there’s a lot of this going on and there’s not a lot of support being given.
What these women needed was a lot of practical advice on how they can manage their symptoms, how they can maintain their attendance at work. So, I did additional training with the British Menopause Society and transitioned into doing menopause coaching.
Fantastic, it sounds like each stepping stone of your career has led you to this point! Who do you currently work with?
KT I work with a large organisation on their occupational health, and with women in 1-1 sessions. I ran a session with a client’s husband recently. Their relationship was really struggling, and she wanted him to hear from someone else about what’s going on for her and how he can help. He found it really helpful and has become a lot more understanding and empathetic, even to the point of knowing when to walk away and give her some space!
SD Getting the partner onboard is so important, isn’t it. Often the husband or partner is struggling because the woman is so overwhelmed and can’t communicate what she needs. Once they know what’s happening, they feel more able to offer support.
What is the situation like in France regarding public perception of menopause and how it is managed by healthcare professionals?
KT France is slightly lagging behind in terms of accessing up to date research on HRT (hormone replacement therapy). But the main difference is that if you visit a doctor here, they will do a full raft of investigations right away because they recognize that early intervention prevents problems further down the line.
They are big on complementary therapies and natural remedies here. If I go to my doctor and say I’m experiencing brain fog and other symptoms and I think it’s menopause she will immediately send me for a mammogram, a smear test, and a gynaecologist referral. And that will all be done within 2-3 weeks.
But the gynaecologist will first say they are going to prescribe herbal remedies and skin creams and so on before thinking about synthetic medications like HRT. Which is fine, but in some cases, HRT is the best approach and yet you must go through everything else first to get there.
SD Wow, this is such a contrast to the UK system. Women here are struggling to get a telephone appointment with a GP and if you do manage to get one, the treatment approach is usually HRT or nothing! Even once you have a HRT prescription, there’s no guarantee the pharmacy will have any!
SD Can you explain a bit about what sort of workplace support is available to women, and how they can access it?
KT Sure. So, this obviously varies between organisations and what resources they have available, but generally speaking employers are keen to offer support.
I always start by advising women to look through the company policies on staff wellbeing and read them through the lens of menopause. For example, it’s easy to think that a policy on stress management doesn’t apply to menopause but stress makes menopausal symptoms worse.
Once you’ve identified some relevant policies approach your manager and start the conversation about getting help and support.
The kind of support companies offer varies but it might include:
- A specific menopause policy
- Stress management and/or staff wellbeing policy
- Employee Assistance Programme that might cover counselling, CBT (Cognitive Behavioural Therapy), or seeing a physiotherapist
Hot flushes are one of the most disturbing symptoms for women. In terms of specific practical support, women can ask to be seated near a window and have a desk fan if it’s an office situation and have access to cold drinking water facilities.
Uniforms can be problematic for hot flushes. If the uniform is provided ask about size and fabric options. Some women find the maternity size most comfortable because of its loose fit and often lighter fabric. This is really helpful when bloating is a problem too. If there isn’t a maternity option, ask about having the uniform in 2 different sizes.
Working from home may be an option for some women. This can help with managing symptoms of brain fog and anxiety. It removes all the distraction and demands of an office.
SD Fantastic advice there, thank you. Lots of practical tips for women to try.
Finally, if you could share one golden nugget of advice for women experiencing perimenopause and menopause, what would it be?
KT When I see women who are overwhelmed and being hard on themselves about how they are struggling to cope I always say, “what would you say to your best friend if they’d just come to you and told you all this?” 9 times out of 10 they come back with a much kinder response!
It’s so important to be kind to yourself, to recognize the need for help and don’t assume you can power through on your own. If it all feels like too much, do a brain dump of all your symptoms and worries on paper and then work out the main barriers and challenges. Break them down into manageable chunks and go from there.
SD Small steps, that’s the best way forward. Thank you so much Kerry, it has been a joy speaking with you.
Find out more about Kerry’s work and connect with her at:
www.kerry-taylor.com
Instagram @kerrytaylormenopausecoach
Facebook Kerry Taylor Menopause Coach
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“Reading this book has helped me understand how my diet (and lifestyle) can support my body through perimenopause. And it’s written beautifully too.” – Amazon reviewer
by Sally | Jun 7, 2022 | Blog
Eating 50 different foods each week is a great way to feed your gut microbiota.
The microbiota is the collective name for the millions of bacteria, yeasts, and fungi living in our digestive system.
These bugs work incredibly hard, and are involved in:
– Modulating our immune response
– Influencing immune cell function
– Regulating inflammatory pathways
– Communicating with the brain to regulate mood and mental wellbeing
– Detoxifying hormones and toxins
– Maintaining the lining of the gut wall
– Producing various vitamins
They feed on dietary fibre and utilise phytonutrients (plant-based compounds) like polyphenols to work effectively and keep potentially harmful microbes in check.
Eating a varied and colourful diet that contains lots of different fruits, vegetables, beans, pulses, wholegrains, herbs and spices supports a balanced and well functioning microbiota.
This doesn’t have to be a vegetarian or vegan diet, eating good quality meat, fish, eggs, and dairy is fine alongside a wide range of colourful plant foods.
Variety is the key here – eating the same foods everyday makes for a boring diet for you and your gut bugs!
Find out how many different foods you are currently eating each week by using the 50 Foods tracker chart, created by Nutritionist & Clinical Neuroscientist Miguel Toribio-Mateas.
You are aiming for 50 to give your gut bugs plenty of variety – how close are you?
Remember, herbs and spices count too, and are a great way to add more diversity and flavour to meals.
Let me know how you get on with this! I’m on Twitter & Instagram as @nutritioninyork, or you can hop over to the Facebook Group at www.facebook.com/groups/nutritioninyork
P.S. Spoiler alert – it was easier than I thought and I got to 50 within 5 days!
by Sally | Nov 2, 2021 | Blog
Nutrition Brought to Life is the first book from holistic nutritional therapist Kirsten Chick – and it’s fantastic!
Written in Kirsten’s trademark accessible style, the book provides a firm grounding in natural nutrition, and how we can truly nourish ourselves physically, mentally, and emotionally.
Part 1 begins with the digestive system – the foundation of all health and wellbeing. Kirsten then skillfully guides us through energy production, the highs and lows of sugar, managing our stress response, adrenal support, the gut microbiome, inflammation, immunity, “liver whispering” (brilliant!), hormone balancing, and creating our own personal action plan for health. Part 2 provides 50 different recipes; from soups and main meals, to nourishing smoothies, salads, and warming drinks, all designed to support optimum health and vitality.
Each chapter includes a few reflective questions to help readers think about what they’ve just learnt, and how they can start making manageable changes for better health.
This isn’t just a book to flick through and put down; it’s a book that can help you transform how you nourish yourself, on every level, and get back in touch with what your body is telling you.
Kirsten has been working as a nutritional therapist since 2003, and combines private nutrition practice with teaching, writing, public speaking, and whizzing up recipes in her kitchen. Her areas of expertise include fertility, pregnancy, cancer care, and general nutrition. She’s kindly agreed to let me include an excerpt of the book here so you can get a taster of what to expect…
Chapter 4
Sugar – the highs and lowdown
When life is sweet I don’t seem to crave so much sugar. I may enjoy sweet foods from time to time, but I don’t actively seek it out. When my mood or zest for life drop, when I feel let down, or when I feel like the ground has fallen away beneath me, my thoughts turn to sugar. It’s a pattern I learnt when I was very small, and reinforced with abandon as I grew up. It’s one I now smile at like an old friend I have drifted away from. We sometimes hang out for a brief while, but I spend more time with my other friends these days. They don’t challenge my insulin pathways so much.
Insulin and glucagon – balancing blood sugar
When you eat, your pancreas releases hormones that directly affect your energy pathways and fat levels. Remember that your pancreas sits near your stomach, and most of it is busy producing digestive enzymes to squirt into your small intestine. A small section of it, however, has a specialist role in balancing blood sugar.
About 2-3% of your pancreas, an exotic resort called the Islets of Langerhans, releases blood sugar regulating hormones called insulin and glucagon, plus a moderating hormone called somatostatin. These hormones then course through your bloodstream, with instructions for what to do with glucose, the sugar released from your latest meal or snack.
When you have high levels of glucose in your blood:
– insulin can trigger some of it to be sent into your cells to make ATP ‘energy batteries’
– any excess with be converted to a substance called glycogen in your liver, where you can keep a store cupboard of about a day’s supply
– if there’s still more glucose left over, insulin will turn it into fats, which are sent to your fat cells (aka adipose cells) for more long-term storage – this is how sugar can make you fat.
by Sally | Oct 5, 2021 | Blog, Recipes
These oaty bars are unbelievably easy to make and perfect for pack-ups or snacks.
The oats provide fibre and B-vitamins, while the apricots are a valuable source of plant-based iron and beta-carotene. Nuts and seeds are packed with vitamin E, magnesium, zinc, and fibre; and if you opt for good quality dark chocolate you’ll be getting a bit more magnesium and some antioxidant polyphenols!
You will need:
8-10 dried apricots (opt for unsulphured apricots if you have sulphite sensitivities)
50g oats / gluten-free oats
30g of chopped mixed nuts and seeds
50ml water
30g dark or white chocolate
A greased and lined baking sheet
Oven set to 180*c
Here’s how to make them…
Soak the apricots in water for at least 3hrs until soft. Drain, and puree them in a blender.
Put the oats in a saucepan with the apricot puree, 50ml water, and the chopped mixed nuts and seeds, mix them well and gently heat for a few minutes until the mixture is soft and mushy.
Grease and line a baking sheet. Press the mixture evenly onto the sheet – it shouldn’t be too thick, about 1-1.5cms is about right.
Bake in the oven at 180*c for around 15mins, or until firmly set.
Remove from the oven and carve into fingers before it cools. One cooled, remove from the tray and set onto a cooling rack.
Melt the chocolate and drizzle it over the oat & apricot fingers. Allow the chocolate to set (pop the fingers in the fridge to speed this bit up), then store them in an airtight tin.
Enjoy!
For more recipe ideas and friendly nutrition chat follow me on Twitter and Facebook or hop over to the Facebook Group at www.facebook.com/groups/nutritioninyork
by Sally | Jul 6, 2021 | Blog
*Trumpet fanfare* Yes, I’m pleased (and ridiculously excited) to say that ‘Natural Nutrition for Perimenopause: What to eat to feel good and stay sane’ is available to buy now!
Packed with practical nutrition and lifestyle tips, it’s an easy to use guidebook full of suggestions for navigating the ups and downs of perimenopause and menopause.
Topics covered include:
– What is perimenopause?
– Signs and symptoms
– How perimenopause affects your brain, heart, and bones
– Blood sugar balance for energy, weight balance, and managing stress
– Key nutrients to include and where to find them
– Phytoestrogens: what are they and where to find them
– Supplements
– Movement & exercise
– Sleep tips
– Emotional wellbeing
Plus, there’s a whole section on references and resources for further help. It’s a cracking read (I know, I’m biased!).
It’s ideal for women in their mid-late 30s/early 40s and heading into perimenopause; for those in the throes of it, or those coming out the other side. And, it’s a helpful book for partners and loved ones to read to help them understand what perimenopause and menopause is like.
Here’s a sneek peek at part of the first chapter…
How are you doing?
How are you really doing?
Did you sleep well or wake every hour with hot flushes?
Are you getting anxious and forgetful?
Do your jeans feel tighter and tighter?
You are not alone. This is what happens as we head towards menopause – as we become ‘menopausers’ (new word, hope you like it).
This messy bit (the bit before the actual menopause which is simply the point in time when we haven’t had a period for a year) is known as perimenopause and can feel like an endurance trial of confusing and random symptoms. From hot flushes, palpitations and anxiety, to weight gain and levels of forgetfulness that cause some menopausers to fear they’re developing dementia: perimenopause doesn’t mess around.
One minute we’re being rational humans, making sensible decisions and knowing what’s what. Next minute we’re bathed in sweat, gripped with anxiety, and biting back tears – usually at the most inappropriate moment.
As hormonal rollercoasters go, perimenopause is as transformational as puberty, only this time around we’ve got a heck of a lot more to juggle compared to those heady teenage years of worrying about what to wear on Friday night and whether we’ll get served in the pub.
This guidebook is a response to the experiences of hundreds of amazing perimenopausal and menopausal clients with whom I’ve had the pleasure of working in my nutrition & lifestyle medicine clinic. Many of these clients were already struggling with long-term health conditions (fatigue, fibromyalgia, underactive thyroid, autoimmunity, digestive problems – sometimes all these combined) before finding themselves in the grip of perimenopause and desperate for help.
Their doctors were suggesting HRT (hormone replacement therapy) and/or an attitude of “it’s your age, just get on with it”. Quite how they were meant ot get on with ‘it’ while facing daily, life-altering symptoms is beyond anyones guess, but there we go. I must add that there are many medical professionals recommending more than just replacement hormones for perimenopause support: counselling for example, or CBT (Cognitive Behavioural Therapy) – and an increasing number recognise the value of nutritional changes and herbal medicine too.
The wonderful thing about nutrition and lifestyle medicine is that it’s open to all regardless of whether you’re taking HRT or not. We all need to eat, drink, breathe, move, and sleep every day, which means we have endless opportunities to positively influence our hormones via food and lifestyle choices.
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To carry on reading order the book from Amazon or direct from York Publishing Services online store – the e-book version is coming soon.
