VISUALISATION SCIENCE


Visualisation can be used as part of hypnotherapy or Cognitive Behavioural Therapy when helping women manage their stress and anxiety around hot flushes.  It's a powerful technique that works by harnessing our imagination and tricks the brain into a state of calm. By conjuring up a scenario or space where we feel safe and happy, alongside deep, steady breathing, our cortisol levels can be brought down. Hot flushes are triggered by several things including the anxiety or fear of this being visible to others. It's important to find a quiet, private space to practice a visualisation. Visualisation therapy takes practice and it can be a few weeks before you notice a difference. Don't be hard on yourself about whether you are doing it right or wrong. Push distracting or negative thoughts away like a blowing away a cloud in the sky. 


VISUALISATION HACK


Try to practice this visualisation daily. The more you practice this, the more it will become a source of comfort and strength and the quicker the visualisation will create a calming effect to your flushes or anxiety. Stand tall with the crown of your head raised slightly and your back straight. Let your arms gently hang to the side of your body. Close your eyes. Feel your feet rooted to the floor, imaging they are the base of a mountain. Feel how rooted your feet are. You may notice some sensations like tingling or itching. Resist the urge to move. Slow down your breathing. Breathe in through your nostrils and notice the cold air coming into your body. Hold your breath for a few seconds and when you need to release, through your mouth, breath out measuredly until your lungs are empty. Continue to focus on your breath which is your anchor. The core to your strong mountain. Let the ice cold air come into your lungs and breath the stale air out. Now being to imagine you are in a beautiful glacial landscape. What do you notice from the top of your mountain? What captures your attention? What do you hear? What do you smell? Feel the solidity and strength of your body. Try to immerse yourself in this experience, right now. Be curious.  When you are ready to open your eyes, do so. 


The online 4 week HALO programme is launching April 20th with a special price of £50 (usually £200!). For details visit www.overthebloodymoon.com or message me at hello@overthebloodymoon.com, if you have any questions.



PHYTOESTROGEN SCIENCE


We all know, we are what we eat but adapting our diet is important as we hit our 40's and being strategic about what we eat is critical to enhancing our perimenopausal experience. In Japan menopausal hot flushes are so rare that there is no traditional word in the Japanese language to describe them. Asian women have a generally low incidence of hormone-related disorders and have one sixth the rate of breast cancer that we do in the West. This is attributed at least in part to the high soya content of their diet. Soya is rich in plant chemicals called isoflavones. These phytoestrogens help support healthy female hormone balance in perimenopause and beyond.


PHYTOESTROGEN HACK


When you next do your online delivery or shop, add the following plant oestrogen rich foods to your shopping list: seeds (flaxseed, pumpkin), nuts (almonds, walnuts & pistachios), chickpeas, kidney beans, pinto beans, black beans, edamame (soy) beans, lentils and tofu.

Try out this menopause friendly dish one night this week:

https://nutritionistlondon.co.uk/best-vegetarian-chilli/

Today’s tip has been brought to you by Penny Crowther, Over The Bloody Moon Nutrition Advisor. Penny is a nutritional therapist with over 20 years in practice, working with women in perimenopause and post-menopause

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BRAIN FOG SCIENCE


Up to 60% women complain of forgetfulness, poor concentration & focus, brain fog and loss of vocabulary during perimenopause. Cognitive function is impaired by low levels of oestrogen and testosterone impacting on the hippocampus, a brain region important for memory processing.  There is mixed scientific evidence around essential oils but there is strong support by many women for aromatherapy and the use of therapeutic essential oils during perimenopause to improve energy and alertness.


BRAIN BOOSTING HACK


To make your own brain boosting diffuser blend, add the following oils to cold water:

· 2 drops rosemary essential oil – fights fatigue

· 2 drops spearmint (or peppermint) essential oil – promotes alertness

· 2 drops lemon essential oil – good for focus

· 1 drop ylang ylang essential oil – relaxing and calming

To make a brain boosting balm, add the following essential oils to 2 teaspoons of solid carrier, such as raw shea butter, raw cocoa butter, or virgin coconut oil….simply warm until softened, melted in a small bowl or jar in hot water before adding the essential oils then mix well and leave to cool/harden in a small pot with a lid. Apply to temples (not too close to your eyes), on mastoid bone behind ears and inner wrists then massage in - use at least twice a day.

· 5 drops basil essential oil – aids memory

· 8 drops grapefruit essential oil – promotes alertness

· 8 drops wild orange essential oil – good for focus & energy

· 3 drops spearmint (or peppermint) essential oil - uplifting

Today's tip has been brought to you by essential oils expert, Anna Ironmonger, @Natural OptiMum who is running a series of free online events this month https://www.eventbrite.co.uk/e/essential-oils-as-natural-solutions-online-tickets-100266495788

Sign up for the full HALO online course, starting April 20. Special COVID-19 price of £50!! Register interest or got a question - hello@overthebloodymoon.com

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