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The One Skin Guide to Menopause

by Noele Hammett |

In our online community group One Skin @ Home I hosted a Menopause Awareness Week last week - did you catch any of it? 

I invited my team of Wellness Warriors to come together to provide you with their expert advice for you to navigate through Menopause with ease and flow.

Here are the top 12 symptoms we discussed with online interviews and workshops (if you aren't a part of the group yet - join here): 

  • Weight Gain
  • Insomnia
  • Loss of Libido
  • Hot Flushes
  • Hair Loss
  • Facial Hair Growth
  • Anxiety
  • Fatigue
  • Menopausal Skin Conditions
  • Joint Pain
  • Hot Flushes/Night Sweats
  • Menstrual Cycle

 

Hormones

During the years up to menopause the oestrogen and progesterone response changes. Oestrogen drops quite rapidly and slows in its production. It is this change in oestrogen production that leads to some of the menopause symptoms we experience.

 

It’s all about you! 

These tools are for you to find what works for you!

No two women are the same. Your symptoms will not be equal and what works for you may not work for someone else. However, we hope you benefit from some of the elements we have shared.

Nurturing your body at this time for a Women is essential.

 

Sharing & Communication

You are not alone.

Family

No one cares  more about your wellbeing than your family, share with them, tell them when you are struggling. Sharing your feelings includes them in your journey, enabling them to support you when you need.

 

Friends

Spending time with friends on the phone, FaceTime or in person (after lockdown) to share life events and worries can make all the difference when life & menopause gets too much. A problem shared and all that!

 

Community

Find your circle, your girl gang! 

In today's world there are so many online resources and support groups to help you through the struggles of life with like minded women only too happy to reach out and support each other.

Why not join my One Skin & Home Health & Wellbeing Group - click here - it's free!

 

Shelley Chapman’s Menopause Group: Menopause Help, Before, During & After - click here.

 

Women’s Circles

If you haven’t heard of a Women’s circle then do a little research, they are enlightening for the soul. Spend an hour or more to connect, meditate, journal, dance & drink Cacao! 

Frankie Saturn’s Women’s Circles offers both in class & online - click here.

 

Nutrition

We know that we are what we eat, but learn what works for you. It’s important we “feed” ourselves on a regular basis and take real care around eating the right carbohydrates. 

Smaller portions on a smaller plate (we ‘eat’ with our eyes first!) this tricks our brain into thinking we’re having a bigger meal and over time, your stomach will shrink and you’ll feel fuller sooner. Plus it takes 20 minutes for your first mouthful to START being digested!

Remove caffeine, refined sugar, alcohol and processed foods from your daily diet. All will have a significant effect on hormone imbalances. 

Nutritional tips:

  • Have freshly squeezed lemon in warm water on waking to give yourself a flood of antioxidants and flush through the toxins.
  • Starting your day with protein is key to balancing your blood sugars.
  • Include good quality proteins from animal or plant sources at EVERY meal. 
  • Include anti-oxidant rich foods; green leafy vegetables, brightly coloured salad produce, dark berries; a rainbow of colour at EVERY meal! 
  • Include beans/legumes, garlic, gluten free oats, nuts & seeds - especially chia & flax. These all have powerful substances called lignans in them that help the body to metabolise and flush out chemical oestrogens (xeno-estrogens).
  • Include pre & probiotic foods to support your friendly gut bugs.  Choose onions, leeks, garlic, artichokes & fermented foods such as; sauerkraut, kimchi, natural yoghurt.

 

For further Nutritional advice:

Emma Backshall emmajbackshall@googlemail.com

Vicki Marks vickipt@hotmail.co.uk

 

Supplements

The symptoms that come to the surface during the menopause years are the body’s way of telling us that it just doesn’t have enough of the correct nutrients it needs to deal with the additional strain it is under & that it can’t adequately repair itself. 

We need to focus on detoxifying and nourishing rather than dieting during the menopause years.

We also need to consider our intestinal health, the gut wall and the gut microbiome (gut bugs!). Many people suffer with Leaky Gut & IBS which will exacerbate our menopausal symptoms.

It is also important to keep your blood in an alkaline state too! 

The Menopause Supplement List:

  • Vitamin D3
  • Vitamin K
  • Magnesium
  • B Vitamins especially B6 & B12
  • Omega 3
  • Vitamin C


Our Nutrition Expert Emma Backshall recommends:


THE VITAL 3 Programme

This programme can be taken as a whole programme or individually.

1. ProArgi 9+ 

Contains Vitamin D3 / Vitamin K2 / Vitamins B6 & B12 / Vitamin C
The Highest grade of elemental arginine supportive of cardio-vascular health, intestinal health and Liver health.

2. Mistify
- High strength anti-oxidant.
- Provides the second level of liver detoxification.
- Reduces internal inflammation reducing internal stress.
- Positively supports the health of skin and eyes.
- Balances blood sugars reducing insulin resistance allowing for more effective fat burning.

3. Phytolife 

Creates alkalinity in the blood.
Reduces internal inflammation, reducing internal stress.
Supports Liver detoxification.

In addition:

Body Prime 

High strength Magnesium with fibre; apple pectin & prune powder. Essential for hormone balance & intestinal health. Two of these supplements taken before bed promotes good sleep.

In addition:

Omega 3

Supports joint health & has been shown to reduce joint pain.Supports normal brain function.
Supports cardio-vascular health.
Promotes normal vision and eye health

We highly recommend you work on your gut health for the benefit of your whole being. 

PURE21 A scientifically proven programme, clinically trialled on humans, that involves following a ‘clean’ eating programme along with targeted supplementation for 21 days that:

  • Resets the health of your intestines.
  • Heals the intestinal wall.
  • Up regulates the healthy gut bugs providing an environment for them to thrive.
  • Removes heavy metals and toxins from the body.
  • For more information goto https://www.pure21.co.uk/

To order our supplements click: oneskinforlife.synergyworldwide.com

When ordering Synergy Supplements ask Emma Backshall for advice & support with your supplement programme: emmajbackshall@googlemail.com

 

Hydration

Did you know that we need water present for every process in the body from breathing to digestion? Water is essential to life. Drinking plenty of water every day will not only support your skin but it will also relieve fatigue, brain fog, improve digestion, help with headaches, and boost your immune system. Water helps with the majority of menopausal symptoms.

 

Sadly tap Drinking water can contain synthetic oestrogen from the birth control pill and HRT that enters the water system.

 

We promote drinking Spring Water as it contains naturally occurring electrolytes from its source. We are blessed through our Wellness Warrior Leanne Molloy to be able to supply a revolutionary Oxygen Spring Water to our members of One Skin @ Home at a discounted rate. 

Inside Secret; Leanne’s step father spent 10 year pioneering this water technology. To request more information about Kure Water ask Leanne or Noele.

   

Leanne Molloy Kure Oxygen Water London & Berkshire:  oneskinoxygen@gmail.com

Noele Hammett Kure Oxygen Water Essex: noele@oneskinforlife.com

 

Exercise

We all know we need to move. So whether you are a gym bunny, yoga enthusiast, runner, walker or a beginner, move at a pace that's comfortable for you but do this regularly to improve your circulation, energy, joint mobility, metabolic rate and your mental wellbeing.

Our One Skin Fitness experts can guide you both online and offline in a 1-2-1 or group environment for the best exercise for your lifestyle.

Vicki Marks vickipt@hotmail.co.uk

Emma Backshall emmajbackshall@googlemail.com


Yoga 

Yoga supports both your mental and physical health by combining breathing techniques to cool the bodies energy channels to reduce heat, kick start the parasympathetic nervous system to aid rest and relaxation which enables the release of tension through sore muscles and joints during gentle and soothing postures to create space in your mind and build a resistance against Menopausal symptoms. 

 

One Skin Yoga Instructor:

Alexandra Reece-Ford https://www.facebook.com/alexandra.reeceford23/

 

Sleep

Your Oestrogen and progesterone levels decrease during menopause. This can trigger a number of changes in your lifestyle, particularly in your sleeping habits. This is partly because progesterone is a sleep-producing hormone. While your body copes with these dwindling hormone levels, you may find it harder to fall asleep and more difficult to stay asleep.

 

How to get a good night's sleep:

8 HOURS is recommended

  • Exercise during the day to improve the quality of your sleep at night.
  • Avoid caffeine after midday and alcohol in the evening. 
  • Avoid eating late in the evening, that includes evening snacking.
  • Screens off at least an hour before bedtime, if not possible ensure to wear blue light blocking glasses whilst using your tech.
  • Check the temperature in your bedroom. Ambient temperature is 16-18 degrees. 
  • Have a warm bath/shower before bed to lower your core body temperature. Throw a handful of Epsom Salts into your bath rich in magnesium. https://drsalts.com/epsom-salts/ Add a few drops of relaxing essential oils for maximum results, like frankincense, lavender or vetiver.
  • Do a Brain Dump before bed, get everything out of your head so there’s nothing to keep ‘remembering’ during the night.
  • Massage releases endorphins and serotonin and creates a whole body state of relaxation, which can help you fall asleep and let you find your normal sleep pattern.
  • A cup of warm cacao with oat milk before bed helps, it’s rich in iron, potassium, copper, zinc & magnesium or take 2 Magnesium supplements before bed.
  • Get to bed by 10 PM, read, meditate or listen to relaxing music

 

Menopausal Skin

Acne Breakouts

At the onset of menopause, or more accurately, the phase that leads into it, called perimenopause, levels of the female hormones including oestrogen, drop. But androgen levels, the male sex hormones that each woman has as well, remain constant.

This situation in effect causes the body to experience a relative increase in the effect of these "male" hormones.

One of the strongest of the androgens, testosterone, triggers skin conditions that result in menopausal acne. As testosterone levels rise, the skin's sebaceous glands go into overdrive, producing excess sebum, an oily substance that can block pores.

The problem is further exacerbated by the slowed-down cell regeneration in older skin. As excess skin cells build up, they block pores already clogged with sebum, resulting in inflammation and infection causing breakouts. 

 

Look for skincare containing the following ingredients to improve the health of your skin.

  • Hyaluronic Acid, Red Tea, Salicylic Acid & Squalane.
  • Find a Cleanser free from Sodium Lauryl Sulfate 
  • Always use an SPF30 +

 

Perimenopause Acne/Rosacea Skin Kit - click here

Skin Ageing

Menopause causes many changes to your skin.

Your body stops making as much collagen. You lose some fat under your skin and your skin's elasticity drops. That, combined with dryness caused by hormonal changes, can cause sagging especially around the neck, jawline, and cheeks and fine lines and wrinkles.

After menopause, your skin gets drier because your sebaceous glands produce less oil. Your skin becomes thinner and more sensitive making it more vulnerable to your environment and ultra violet rays from the sun.

Look for skincare containing the following ingredients to improve the health of your skin.

  • Hyaluronic Acid, Peptides, Vitamin C, Vitamin A, Glycolic Acid & Bioavailable Oils
  • Find a Cleanser free from Sodium Lauryl Sulfate 
  • Always use an SPF30 +

 

Menopause Essential Skin Kit:

https://oneskinforlife.com/collections/menopause/products/menopause-essentials-kit

 

Menopause Complete Skin Kit:

https://oneskinforlife.com/collections/menopause/products/menopause-complete-kit

 

For Professional Skincare Advice:

Noele Hammett noele@oneskinforlife.com

Leanne Molloy oneskinoxygen@gmail.com

Website: www.oneskinforlife.com


Menopause Hair 

Hair Growth

For those experiencing facial hair growth, you’re not on your own and there is a solution to your problem.

Laser hair removal is a safe method of removing unwanted hair.  It works by focusing a laser beam at the base of the hair follicle, halting hair growth, leaving you at least 80% permanent hair free!

For a FREE One Skin @Home Members Consultation

Contact: Rachel Elliott Medical Aesthetician 

info@elliottskinandlaser.co.uk

 

Hair Loss

Most women find that their hair loses volume and length around menopause. This is because menopause causes your oestrogen levels to decrease, and oestrogen is a hair-friendly hormone, helping to keep your hair in its anagen (growth) phase for longer.

 

Regular Scalp Massage increases circulation, thus bringing oxygen and nutrients to the hair follicle to promote hair growth.

 

Supportive supplements for Hair loss.

ProArgi 9+: oneskinforlife.synergyworldwide.com

Sea Kelp: https://www.hollandandbarrett.com/shop/product/natures-garden-sea-kelp-tablets-15mg-60000628?skuid=000625

 

Hot Flushes

Hot flushes are often described as a sudden feeling of heat that seems to come from nowhere and spreads throughout the body, caused by changes in your hormone levels affecting your body's temperature control.

 

BIG triggers for Hot flushes include Spicy Foods, Alcohol, Caffeine, Smoking, Being Overweight and not drinking enough Water.

 

For Night sweats avoid alcohol, too hot a bedroom, eating too late at night and Caffeine after 2pm.

 

In addition drinking Pure Aloe Juice has been reported by our members to have dramatically helped.

 

Shop Aloe Vera Juice - click here

 

Massage 

Massage has been used for centuries to help naturally manage some of the feelings associated with depression and anxiety. Massage can help release tension, calm the body and mind and create a restful state. Massage helps reduce stress and promote relaxation, which can help trigger the release of our body’s natural mood stabilisers, like dopamine. 

Massage therapy helps relieve joint pain by improving circulation and soothing inflammation. In fact, several studies indicate that regular massage can improve pain, stiffness and range of motion in the affected joint.

 

Ask about @Home massage 

Leanne Molloy oneskinoxygen@gmail.com

or book an appointment after lockdown with Body Therapy Expert Natalie Whips natzwhipps@hotmail.com

 

 

Meditation

Meditation is a way for you to connect to yourself. Give your mind and thoughts the space they need to release from the anxieties you hold onto, the worries and the fears holding you back from moving forwards. 

 

Set yourself just 5 minutes a day to begin with and work up from there, don’t be scared of the word ‘meditation’ it is just about spending time on yourself, calming your mind and bringing yourself back to the present moment. Learn to support your own body's needs by quieting your mind and release that negative energy. 

 

For Meditation Advice

Jayne Reeman innerwisdom8@icloud.com

Alexandra Reece Ford https://www.facebook.com/alexandra.reeceford23/


Energy Healing

Working on your personal energy system to clear your vibrational pathways on past trauma and negative beliefs to help restore your wellbeing during your Menopause.

 

For more info, contact One Skin expert Samantha Selby samanthaselby365@outlook.com

 

Sexual health

Decreased Oestrogen levels can result in reduced blood flow to the vagina, which can cause the tissues of the vagina and labia to become thinner. If this happens, they become less sensitive to sexual stimulation.

Decreased blood flow also affects vaginal lubrication and overall arousal. As a result, a woman may not enjoy sex as much and may have difficulty achieving orgasm. Sex may be uncomfortable or even painful.

 

Shop Menopausal products for your lady area.

https://shop.megsmenopause.com

 

For loss of Libido Menopause expert Shelley Chapman recommends Sexy Stories and a Vibrator!  But says Libido should come back after Menopause and for some, better than ever!

 

Podcasts

You may also benefit from inspiring podcasts. 

Discover some of our favourites

 

Expanded Podcast Host Lacy Philips

https://open.spotify.com/show/2B1ZemTinqpXMfH8vy6zzk?si=d8ro_W0kR_2p2KibEmADpA

 

No Filter Needed Podcast Host Camilla J Collins

https://podcasts.apple.com/gb/podcast/nofilterneeded/id1506562554

 

Megs Menopause Podcast Host Meg Matthews

https://apps.apple.com/gb/app/megsmenopause/id1491913389

 

 

Reading

Not only does reading sharpen the mind and increases knowledge it is also helpful in relaxing the body & mind.

 

Here are a few of our Menopausal favourites

 

 

 

Music Therapy 

Music is used in therapy to improve the well-being and quality of peoples lives. It's as simple as finding your favourite playlist and busting out some tunes!

 

Final Note….. Rest & Recovery

Don’t feel guilty, rest by following your intuition. If you are tired you need rest. It’s your body’s way of telling you to slow down. As women we are not very good at this. Learn to listen to your body and take some time for yourself.

I'd like to thank my team of Wellness Warriors for helping so many women with their combined expertise!

Noele x

 

Contributing Wellness Warriors

Noele Hammett: Skin Expert

Founder of One Skin for Life & One Skin @Home

Mobile: 07590301547
Email: noele@oneskinforlife.com
Website: www.oneskinforlife.com
Instagram: https://www.instagram.com/oneskin

Facebook: https://www.facebook.com/oneskinforlife/Website: www.oneskinforlife.com

 

Leanne Molloy: Face, Body & Oxygen Therapist 

Email: oneskinoxygen@gmail.com

 

Emma Backshall: Fitness, Nutrition & Wellbeing Expert

 

Mobile: 07967382373
Email: emmajbackshall@googlemail.com

Instagram: https://www.instagram.com/emmabackshallrevive/

Facebook: https://www.facebook.com/revivefitnessandwellbeing/

 

Vicki Marks: Fitness & Nutrition Expert

Mobile: 07921075212
Email:
 vickipt@hotmail.co.uk
Instagram:https://www.instagram.com/vickipt_pt_nutritioncoach/?hl=en

Facebook:
 https://m.facebook.com/VickiPTpersonaltrainernutritioncoach/?ref=bookmarks
Website: www.vickipt.com
 

Rachel Elliott: Medical Asthetician

Mobile: 07737 578246
Clinic: 01621 927020
Email: info@elliottskinandlaser.co.uk

Website: www.elliottskinandlaser.co.uk

 

Alexandra Reece-Ford: Yoga Teacher

Mobile: 07368277916
Instagram: 
alexandra_yoga_mindfulness
Facebook: https://www.facebook.com/alexandra.reeceford23/

 

Camilla J Collins: Make-up Artist, Author & Podcast Host

Instagram: @camillajcollins
Facebook: facebook.com/camillajcollins1
Twitter - 
@camillajcollins
Website - www.camillacollins.com

Natalie Whips: Remedial Body Therapist

Mobile: 07809561234
Email: natzwhipps@hotmail.com

Website: 
www.phoneixplaceforhealth.co.uk

 

Shelley Chapman: Menopause Help

Email: menopausehelp.org@gmail.com

Instagram: @shelley_menopause_help 

Facebook: http://www.facebook.com/groups/MenopauseHelp/

 

Jayne Reeman: Transformation Coach

Email: innerwisdom8@icloud.com
Instagram: 
@theonlylifestyletransformer
Facebook: Jayne Reeman - The Lifestyle Transformer
Website: https://www.thelifestyletransformer.co.uk/

 

Samantha Selby: Energy Coach

Mobile: 07966269756
Email: samanthaselby365@outlook.com

Instagram:
Facebook:

 

 

Copyright 2020 By Noele Hammett. All rights reserved. No part of this document may be reproduced or used in any manner without written permission of the copyright owner.