How to support your body through the menopause

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There are many factors that contribute to how someone might experience the menopause. This menopause awareness month, we’re taking a look at how you can support your body through this life stage

How to support your body through the menopause

The menopause is a natural stage in life for women and people who have had periods where their hormone levels lower and their reproductive organs stop working. This typically happens between the age of 45 and 55, though it can happen earlier or later for some. You reach menopause when your periods have stopped for 12 months.

Menopause and perimenopause can be an extremely difficult time for those going through it. It often comes with hard-to-manage symptoms such as anxiety, mood swings, brain fog, hot and cold flushes and sleep problems. These symptoms can not only affect your physical health but can also take a toll on your mental health and wellbeing, your energy, work and your relationships.

Everyone will experience menopause differently and may have other symptoms, which can make it a tricky thing to manage. Often, HRT is given to treat the symptoms of the menopause. There are, however, some other remedies that you can try to support your body and mind during this time.

Menopause and sleep

According to the UK Parliament Survey, eight in 10 women report having trouble sleeping during the menopause. The constant fluctuating of body temperature can play havoc with getting a good night’s sleep. To sleep well, we ideally need our body temperature to be around 18 degrees or slightly lower. Hot flushes and night sweats caused by changing oestrogen levels disturb this, so the key to getting some shut-eye and wake feeling rested is to try and manage your temperature at night.

Tips for keeping cool:

  • Have a cold water bottle or ice pack wrapped in a cloth and keep this close to you in bed.
  • Try sleeping with a fan on. To optimise cooling even more, try placing a bucket of ice in front of it for the fan to circulate the cold air.
  • Sleep with a window open to avoid a stuffy bedroom and improve air circulation.
  • Take a cool shower or bath right before you go to bed.
  • Wear cotton pyjamas to absorb night sweats and help cool you down faster.

What you consume can also support healthy sleep:

  • Foods rich in phytoestrogens such as soy, oats, berries, flaxseeds, apples, lentils and rice can help mimic oestrogen which may help minimise your sleep disturbance.
  • Try consuming “cooling foods” like carrots, watermelon and cucumber. These will all help to cool down your internal body temperature.
  • It’s true what they say about a glass of warm milk right before bed. Whether you go for a soy or dairy option, warm milky drinks can support deeper sleep.
  • To reduce night sweats, try consuming more foods that are rich in omega 3, such as fish and avocado.
  • Drinking a cup of camomile tea has also been known to support relaxation for a better night’s sleep.
  • Things to avoid eating and drinking include alcohol, caffeine, sugary and spicy foods. All these can inhibit sleep.

Menopause and exercise

Although exercising won’t alleviate your symptoms altogether, it can help you to better cope.

Yoga is a great way to work with your chakras (your energy centres) to help r

Southern Green Beans with Potatoes and Bacon

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Tender green beans, baby potatoes, smoky bacon, and sweet onions are perfectly combined in this irresistibly classic southern side dish.

Green beans, potatoes, and bacon in white baking dish with blue rim

Southern Green Beans

It goes without saying we are a meat and potatoes kind of family. Adventurous eaters with tastebuds that favor the southwest, but put a classic, filling meal on the table and my crew of boys are ready to dive in

I served these Southern Green Beans and Potatoes along with our favorite Crispy Oven Baked Chicken. It was the perfect pairing, because the chicken finished cooking just as the potatoes were tender. The meal was a hit with my whole family.

When my friend Melissa (of Melissa’s Southern Style Kitchen) told me she was writing a cookbook, I told her I wanted to be first on her list to review it. When I received my advance copy I couldn’t stop flipping through it and drooling over everything.

The cookbook, Melissa’s Southern Kitchen, was released a few years ago and you can find it here on Amazon or countless other retailers. I have loved cooking so many of the family recipes that she shared.

Whether you are looking for a full Sunday dinner or a casual weeknight supper, there is a recipe here for every occasion.

With recipes like Melissa’s unforgettable Buttermilk Fried Chicken, BLT Macaroni Salad, Pecan Praline Baked Brie, and so many others, I have had a lot of fun trying these recipes.

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Discover dogs: six breeds to benefit your mental health

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Explore the wellbeing power of pups, and find out which breeds might best suit your lifestyle. It’s time to start barking up the right tree

Discover dogs: six breeds to benefit your mental health

Friendship has long been considered a tonic for our mental wellbeing, and research from The Kennel Club, the UK’s largest organisation dedicated to dogs, shows that canine companionship in particular can positively impact how owners feel, and improve their wellbeing.

The survey revealed that 95% of owners find that their dog improves their mental health and wellbeing generally, with two in five owners crediting their dog with easing feelings of loneliness. It is no coincidence that over the past couple of years, during periods of lockdowns and social isolation, many people struggled with loneliness, and thus the UK saw an unprecedented rise in dog ownership.

Dogs help throughout our lives, from teaching responsibility to younger children to developing compassion among teens, and helping adults find or maintain a purpose and structure in their lives. One can never underestimate the power of a dog in getting their owner out for their daily walkies! And who can forget their ability to remind us of the power of unconditional love, often when we need it most.

No matter what the breed, age, size, or shape, it’s clear dog owners unite in agreement on the benefits of having a furry friend in their lives. However, for those ready for dog ownership, and seeking a breed particularly renowned for their loveable, friendly, and supportive nature, The Kennel Club has shared some suggestions to help find the therapeutic four-legged friend you might be looking for. Of course, an individual dog’s behaviour will be dependent on training, socialisation, and personality, but the following can serve as a useful guide to help you find your own canine companion.

Golden Retriever

These dogs have a big heart. Perfect for families, they are known for their friendly nature, and their confidence can be infectious. They are intelligent, which often means they pick up on their owners’ emotions, and tend to enjoy training, too. They are large in size, so love a long walk, which can benefit you both by getting you out in the fresh air and reaping the benefits of being in nature!

Discover dogs: six breeds to benefit your mental health

Labrador Retriever

The loveable Labrador has long been a family favourite – their happy and playful nature makes them a wonderful companion. Their historic background as a fishing dog makes them highly trainable and intelligent, meaning they can make wonderful assistance and therapy dogs, too.


A small but smart dog, the Maltese is a great choice for anyone in a smaller living space, and perhaps not as able to go on the long walks required by larger breeds. Their loveable nature and sweet characteristics make them a welcome companion to have around the home and by your side. Their long and soft coat requires lots of grooming, which many can find to be a calming and therapeutic task.

Discover dogs: six breeds to benefit your mental health

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September Book Recap

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Sharing a September book recap and if I’d recommend adding these to your TBR list! 

Hi Hi friends! How’s the week treating ya? I hope you’re having a great one so far. I’m here working on SEO all day – one of my least favorite parts about being a blogger. Blahhhhh- and looking forward to a hot yoga class this afternoon.

For today’s post, I’m sharing a recap of the books I’ve read in September and if I’d recommend adding these to your list. I always love to hear about your book picks, so please share what you’re reading in the comments section. 🙂

September Book Recap

All Things New

I was unsure about adding this to the recap because obviously we don’t all have the same beliefs, and I never want anyone to feel isolated or left out. One of my favorite things about having ya’ll as virtual BFFs is the fact that we have a ton in common, and probably some differences, too. It makes life more enjoyable and exciting to be surrounded by various perspectives and viewpoints.

In the end, I wanted to add it because it’s been a part of my life lately, and I’m sure many of you would enjoy hearing about this rec.

I’ve been going through this Bible study on 2 Corinthians for the past month and a half and have already learned so much from it. As someone who always felt intimidated by reading the Bible, this has been a great introduction to it, especially since I’m able to study and discuss with such a lovely and brilliantly intelligent group of ladies. We meet weekly and chat about what we’ve learned, and the conversations have been so meaningful for me.

If you’ve been wanting to read the Bible, I highly recommend doing a study like this as a way to gain more knowledge and understanding. I feel like I’m actually learning instead of simply reading passages, and this way, I’m more easily able to apply these principles to my life. We’ll finish this study early next month and cap it off with a celebratory lunch before starting our next study. 🙂

From Amazon:

The city of ancient Corinth was much like our own modern-day cities: a melting pot of electrifying cultural experiences to be had, along with the myriad pitfalls of spiritual dep

Creamy Peanut Butter Fudge

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I’m not exaggerating when I say this Peanut Butter Fudge is one of the best fudges I’ve ever tasted. Rich, creamy, over-the-top fudge that is so easy to make, you might laugh.

peanut butter fudge on parchment

Creamy Peanut Butter Fudge

My brother tasted this creamy fudge at my house years ago and called us the very next night for the recipe. He couldn’t stop thinking about it and needed to make it right away.

I gave him the recipe and he couldn’t believe this was all there is to it. With just four ingredients, this is one of the best peanut butter fudge recipes I’ve ever tasted, and it is also beyond simple to make.

I’ve been making this fudge recipe now for over 10 years now and it’s a solid keeper. Without fail, everyone who tastes it requests the recipe immediately.

Recipe for Peanut Butter Fudge

I was so excited to find Alton Brown’s recipe for Peanut Butter Fudge almost ten years ago and it’s become a family and friend favorite over the years.

It is an awesome way to impress someone with a gift that takes just minutes to put together. I can’t think of anyone who likes peanut butter and wouldn’t be excited to receive a box full of this during the holidays.

Put this recipe on your Christmas treat list now and skip the baking! It’s perfect to snack on while you’re wrapping gifts or for enjoying next to a crackling fireplace with the ones you love.

fudge in box with white parchment

Peanut Butter Fudge

With all the attention we give chocolate fudge, I think the goodness of peanut butter fudge gets overlooked.

Don’t get me wrong, I love all kinds of chocolate fudge from Chocolate Almond Fudge  to this Read more